TABLE	OF	CONTENTS
ACORN SQUASH, BAKED		GRILLED SUMMER VEGGIES
ASPARAGUS AND TOMATO VINAGRETTE (Served Cold)		PICKLED BEETS
ASPARAGUS STIR-FRIED		SAUERKRAUT (FROM AN OLD TENNESSEE WOMAN)
BAKED GINGER PUMPKIN		SAUTÉED GREEN TOMATOES
BEETS - BOILED		SCALLOPED YUCCA ROOT
BEETS - ROASTED, SWEET AND SOUR		SKILLET KALE
BRAISED RED CABBAGE		SPAGHETTI SQUASH
BROCCOLI CHILLED WITH ALMONDS		STUFFED BELL PEPPER WITH RICE AND QUINOA
BRUSSELS SPROUTS AND MUSHROOMS IN GARLIC CHEESE SAUCE		TO STEAM VEGETABLES
CARROT TZIMMES		YELLOW CROOKNECK OR ZUCCHINI SQUASH
FRESH GREEN BEANS SAUTEED OR STIR-FRIED		YUCA ROOT
FRIED GREEN TOMATOES		RAW ZUCCHINI MARINATED

Recipes are coded for the BASIC food intolerance categories used.
REFER TO THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS..
and THE FOOD RESOURCE LIST to be sure the products you are using are safe for you.
Most ingredients can usually be substituted.
Following are the codes used for the recipes. It is the same key used for THE FOOD RESOURCE LIST and FOOD SUBSTITUTIONS LIST :
NOTE: A BLANK SPACE NEXT TO AN INGREDIENT MEANS IT IS "NEUTRAL."

 

 

KEY FOR CODES

D =	Dairy		Ms =	Mine Salt
E =	Egg		P =	Potato
F =	Fruit		Sf =	Seafood
G =	Grain		Ss =	Sea Salt
H =	Honey		S =	Sugar
M =	Meat		Sy =	Soy
	A blank space = NEUTRAL		N =	Neutral

 

Important HINTS:

Ground cloves usually contain fruit. Whole clove is neutral.

It is suggested to use Celtic salt in all recipes, as it is neutral.

Do not be afraid to use a recipe just because it may contain your food intolerance. All you need to do is to refer to The FOOD SUBSTITUTIONS LIST for alternatives.

FOOD CATEGORY	INGREDIENTS
	1 acorn squash
D or N	¼ cup butter or oil
Garlic/Onion Grouping	½-1 clove garlic, finely minced
	1/3 cup maple syrup
	Salt to taste

 

Preheat oven to 350 degrees.
Cut squash in half and remove seeds and stringy insides.
Place squash halves in a baking dish.
Place pats of butter (or oil) in center of squash.
Next, sprinkle minced garlic on squash.
Pour maple syrup in center, being careful not to pour beyond to keep from burning on the bottom of dish.
Salt to taste.
Bake 25 to 35 minutes, or until soft and tender when tested with a fork.

Yield: 1 squash serves 2.

ASPARAGUS AND TOMATO VINAGRETTE (Served Cold)
(By Sandra Strom CEO of Song of Health)

 

FOOD CATEGORY	INGREDIENTS
	1 large salad tomato or 2 medium roma tomatoes
F or G	1/4 cup lime or lemon juice or rice vinegar
	1/2 lb. fresh asparagus
Garlic/Onion Grouping	1 clove garlic or 1 fresh garlic flower and stem
Garlic/Onion Grouping	1/4 cup fresh chives, minced + 5 or 6 whole chives for decoration
F or G or N	1/4 cup olive oil or sesame oil or safflower oil
D	1/2 cup grated cheddar cheese (optional)
	1-2 Tbsp. fresh parsley, chopped (optional)

 

Slice the tomatoes in approximately 1/4 inch slices. Layer in serving dish.
Sprinkle with the lime, lemon juice or vinegar.
Prepare the asparagus: Cut spears approximately 5 inches long (or up to tender part of stalk). Save remainder of stalks for another meal.
If using garlic tops, chop in 1/8 inch pieces. If using cloves, finely mince.
Prepare a steamer pot and bring to a boil. Place asparagus and garlic in steamer top, cover. Steam until asparagus is almost tender, about 3 minutes.
Remove, drain off any excess liquid. Do not cool down first. Place over tomatoes in serving dish, half going one way and the other half going the opposite direction.
Sprinkle the chives over the top.
Sprinkle the oil over the top.
If using grated cheese, sprinkle it over the top next.
Top with the fresh chopped parsley, if using.
Using the whole chives, cross them over the top, as shown in the picture. (My guests chose to eat them too.)
Yield: 4 servings as a side dish.

FOOD CATEGORY	INGREDIENTS
	1 lb. fresh asparagus
F or G or N	1-2 Tbsp. olive oil or sesame oil or safflower oil
Garlic/Onion Grouping	1 cup sweet onion, diced (preferably Walla Walla sweets)
	1/2 cup raw almonds, chopped
	sea salt to taste, if desired

 

Place oil in a large skillet or wok.
Prepare the asparagus: Wash and drain. Cut tips with stalk about 3-4 inches long. Slant slice remainder of stalk just to point of tenderness. Discard woody portion of stalk. (Note: If desired, cook discarded stalks in water to make a broth to use another time.)
Heat skillet or wok to medium high.
When oil is hot, add asparagus and diced onions. Stir every 15 seconds or so.
Stir in chopped raw almonds 3 minutes later.
Continue to stir and fry until asparagus is barely tender and onions are transluscent.
Total cooking time shold be around 5 minutes.
Remove from skillet on to serving platter. If desired, sprinkle with salt, but don't stir it in.
Serve immediately.
Yield: 4 servings as vegetable dish with meal.
VARIATIONS: Substitute with broccoli, cauliflower, or add a mix of vegetables.

FOOD CATEGORY	INGREDIENTS
	1/2 sugar pie pumpkin, cleaned, then cut in 4 wedges
D or N	1/4 cup butter and 1/4 cup safflower oil or 1/2 cup safflower oil
	1/4 cup organic maple syrup
H or N	2 Tbsp. honey (or use all maple syrup)
	1/4 tsp. ginger powder
	salt to taste
F or N	1/3 cup papaya or apple juice or water

 

Preheat oven to 350 degrees.
Place wedges in a baking dish with a lid.
Divide pats of butter and oil on to each wedge.
Drizzle maple syrup and honey over wedges.
Sprinkle the ginger powder on top.
Salt to taste.
If using juice, pour a little over the pumpkin using a spoon, being careful not to "wash off" the toppings. It should mostly be on the bottom of dish. If using water, do not pour over pumpkin; pour around it to settle on bottom.
Cover and bake 45 minutes or until tender.
Serve warm with the "jus" for dipping.

Baked Ginger Pumpkin

FOOD CATEGORY	INGREDIENTS
	2 medium beets or 4 small, per serving
	water to boil

 

Scrub beets well, removing any dirt.
Place whole beets in a saucepan. Add water to half cover beets.
Bring to boil, cook until tender.
Remove from heat. Slice and serve.
Add salt and butter (D), if desired.
VARIATION: Use part orange juice (F) for liquid.

FOOD CATEGORY	INGREDIENTS
	4 medium size beets
F or N	1/4 cup olive oil or vegetable oil
D	2 Tbsp. butter (optional)
H or N	1/3 cup honey or maple syrup (or 1/2 of each)
	1/2 tsp. cinnamon, preferable fresh ground
	salt, to taste
	1 cup water, approximately
G	1/4 cup grain vinegar
	1/2 stick cinnamon
	3-4 whole cloves

 

Preheat oven to 375 degrees.
Prepare beets by scrubbing while washing.
Cut beets in 1/4 inch slices.
Place in a baking dish with a cover.
Drizzle the oil over beets.
If using butter, place in small pats on top of beets.
Drizzle 2 Tbsp. of the honey/maple syrup over beets.
Sprinkle on the cinnamon and salt.
Add enough water to cover half the beets.
Cover and place in oven. Bake for 30 minutes.
With a spoon, turn beets over so the ones on top are now in the liquid.
Return to oven and roast, covered, for another 20 minutes or until beets are barely tender with tested with a fork.
In a large saucepan add vinegar, remaining honey/maple syrup, and the beets, including the liquid.
In a tea ball place the cinnamon stick and cloves. Add to saucepan.
If necessary, add just enough water to about 3/4 of the beets.
Bring to a boil, stir to mix well, then turn off heat.
Cover and let sit for at least 5 minutes so the spices have a chance to flavor everything.
Serving suggestions:
Serve hot as a side dish.
Serve cold as a salad ingredient, as pickled beets.
Yield: 4-5 servings.
VARIATION: Substitute unsweetened organic orange juice (F) for the water. Check for sweetness.

 

PICKLED BEETS
(By Sandra Strom CEO of Song of Health)

 

FOOD CATEGORY	INGREDIENTS
	4 bunches young medium sized beets (approximately 20)
	water to boil
G	1 quart white (grain) vinegar*
H	1 to 1-1/2 cups honey
	1/2 tsp. allspice
	1 stick cinnamon, broken in pieces
	1 tsp. whole cloves
	pinch of salt

 

* Cider vinegar may be used instead, if desired.
Wash beets, then place in pan of water, 1/2 covered. Bring to boil. Cover and cook until barely tender, careful not to cook anymore.
Drain beets. Cut off ends, remove skins. They should easily slip off.
Prepare pickling solution:
In a saucepan place vinegar. honey and salt.
Put spices in a teaball and place in pan.
Bring to a boil, stirring often and careful not to let it boil over. (Once it begins to boil, it will immediately rise quickly.)
Turn down to medium high for 10 minutes, stirring often.
Fill hot 1/2 pint or pint jars with beets to no more than 1/2 inch from top.
Ladle pickling mixture over beets, covering. Be sure to leave headspace in jar.
Seal with hot lids and bands.
Process in hot water bath for 10 minutes, following manufacturer's instructions.
Note: Water bath canner or pressure canner may be used.
Yield: 5 to 6 pints.

FOOD CATEGORY	INGREDIENTS
	2 lb. fresh broccoli crowns
	water for steaming
	1 cup whole almonds
	2 cups water

 

Wash broccoli, then cut in serving size "flowerettes." Some of the stem may also be left on.
Heat water in steamer.
When water in steamer comes to a boil, place just enough broccoli to cover steamer pan.
Steam for approximately 30 seconds, until broccoli is more tender than when raw but still crunchy.
Remove and drain in a colander, then run under cold water to stop the cooking process. When cooled, place in serving bowl or platter.
Repeat process until all the broccoli has been steamed, drained, chilled, and placed in serving bowl or platter.
Place almonds and water in a food processor. Process until you no longer hear the almonds crunching. The almonds should be finely diced when done.
Pour mixture into a saucepan and turn low heat to simmer.
Stirring often, simmer until mixture is hot and a nice thick consistency. The almonds will still be a bit crunchy, giving a nice variable texture with the broccoli.
Pour over broccoli, stirring to coat evenly.
Chill. Serve that day.
Yield: 8 servings or more.
VARIATION: Use asparagus in place of broccoli.

FOOD CATEGORY	INGREDIENTS
	1/2 lb. brussels sprouts
	water to steam
	1 cup mushrooms
Garlic/Onion Grouping	1-2 cloves garlic, to personal taste
D or N	2 Tbsp. butter or oil
G	2 Tbsp. rice flour
D	1 cup milk
D	½ cup white cheddar cheese, grated
	Salt, to taste

 

Wash brussels sprouts and discard discolored leaves.
Place in steamer pot and steam until almost tender, but not quite.
Clean mushrooms and slice or chop.
Finely dice, then smash (crush) garlic using the flat edge of a knife.
On medium high heat melt butter or heat oil.  If using butter, clarify by skimming fat solids from the top with a spoon.
Add mushrooms and garlic.  Sauté until garlic is soft.
Stir in flour, making a “roux.”
Slowly add milk, then cheese and stir constantly until thickened.
Salt to taste, if desired. (Hint: Generally the cheese has salt in it, so more salt may not be needed.)
Remove from heat.
Stir in the brussel sprouts.
Serve immediately.
Yield: 2-3 servings.

Brussel Sprouts and Mushrooms in Garlic Cheese Sauce,
shown served with Dover Sole With Balsamic Vinegar and Cilantro

 

BRAISED RED CABBAGE

(By Sandra Strom CEO of Song of Health)

I love red cabbage prepared this way! It has a hint of sweet and sour flavor.

 

 

CARROT TZIMMES
(By Sandra Strom CEO of Song of Health)

This is a popular Jewish dish, often prepared for the Jewish New Year. This is my version of Carrot Tzimmes.

FOOD CATEGORY	INGREDIENTS
	1-1/2 – 2 lb. carrots, sliced ¼” thick
D or N	3 Tbsp. butter or oil
	¼ tsp. grated or powdered ginger
	½ tsp. salt
	Water to cover
H	1/3 cup honey
	1/3 cup maple syrup
F G	1 Tbsp. lemon, lime or orange juice or vinegar
F	¼ cup raisins (optional)

FOOD CATEGORY	INGREDIENTS
	1-2 cups fresh green beans, per person
Garlic/Onion Grouping or N or Garlic/Onion Grouping	Choice of (and/or): 1 Tbsp. sweet onion or leek, diced; 1 Tbsp. raw almonds, chopped or slivered; 1 tsp. garlic clove, minced
F or ?	1/3 cup olive oil or substitute (safflower is neutral) If stir frying, use less oil
	salt and ground mixed peppercorns, to taste
	Optional: 1/2 tsp. fresh sweet basil, finely chopped

Prepare green beans: Cut "stem end" off. No need to cut other side of bean. Leave tender beans whole; "french cut" large beans by slicing lengthwise down middle. Set aside.
Prepare additional ingredients, as desired.
Heat oil in skillet (preferably cast iron) on medium heat. You don't want it hotter than medium, as the beans will brown too quickly before getting tender.
Place beans and additional ingredients in skillet. Stir often to keep from burning. Reduce heat if beans are cooking too quickly.
Add salt and pepper a minute or two later and mix well.
If using sweet basil, add during last minute of cooking.
Serve immediately.

FOOD CATEGORY	INGREDIENTS
	1 medium sized green tomato, sliced 1/8-inch thick
	1 clove garlic, minced
Garlic/Onion Grouping	¼ medium-sized sweet onion, thinly sliced or chopped
G	Rice flour to coat*
	Safflower oil, approximately ½ cup
	¼ - ½ tsp. fresh cilantro (if desired)
	¼ - ½ tsp. fresh sweet basil
	Salt to taste

FOOD CATEGORY	INGREDIENTS
N or Vines	Fresh asparagus, and/or whole green beans or zucchini, one of the many varieties of summer squash, or your choice of veggie
	Oil to brush veggies with, your choice (Suggestions: Olive (F), Peanut, Safflower, Sunflower (G), Coconut (F)
	sea salt to taste
Garlic/Onion Grouping	fresh finely minced garlic or chives (optional)
	fresh finely chopped herb, such as cilantro, rosemary (lavender category), savory, oregano, etc. (optional)
Peppercorn	Ground mixed peppercorn, if desired

Heat grill to around 375 degrees.
Prepare serving sizes according to individual desires, i.e. 1 squash per person, etc.
If using asparagus: Cut only woody ends off spears, leaving remainder whole. Trick to cutting: Slightly press sharp knife along spear until it is tough. Cut off there. The woody pieces can be used to make in veggie broth if desired.
If using zucchini or squash: Leave skins on. Slice in diagonal pieces, about 2 inches long; or slice lengthwise in 1/4" thick pieces.
If using green beans: Keep whole; trim off stem.
Place on a sheet to carry to grill.
Brush generously with oil.
Sprinkle with desired flavorings, as suggested above.
When grill is at desired temperature, place veggies on using tongs.
Watch carefully to prevent burning or overcooking. When grilled to preference on once side, turn over to finish other side.
Asparagus cooks very fast and is best served a bit crunchy.
Zucchini and squash should be barely tender.
Remove from grill and serve immediately. They may be served plain, with fresh lemon or lime (F) slices to squeeze juice over, or your favorite condiment.

FOOD CATEGORY	INGREDIENTS
	1 head green cabbage
	salt to taste
H or S	1 tsp. honey or sugar per pint (original recipe calls for sugar)
	boiling drinking water

FOOD CATEGORY	INGREDIENTS
D	1 Tbsp. butter
F	2 Tbsp. olive oil
	1 medium sized green tomato, sliced 1/8-inch thick
	1 clove garlic, minced
Garlic/Onion Grouping	¼ medium-sized sweet onion, thinly sliced or chopped
Peppers	1 small sweet red pepper, seeded and chopped
	1 large mushroom, sliced
	2 Tbsp. fresh basil, finely chopped
	¼ tsp. exotic peppercorn mix, ground
G,H	2 Tbsp. homemade catsup (see TOMATO CATSUP in Recipes)
G	1 Tbsp. raw sesame seeds
	Salt, to taste

FOOD CATEGORY	INGREDIENTS
	1 quart boiling water
	1 large yucca root
D	4 Tbsp. butter
G	4 Tbsp. flour
D	2 cups milk or part half and half
D	1 cup cheese
F	2 Tbsp. olive oil
Garlic/Onion Grouping	¼ cup green onions, chopped
M	Kielbasa Sausage, sliced in 1/4" thickness (optional)
Garlic/Onion Grouping	1 clove garlic, finely diced

FOOD CATEGORY	INGREDIENTS
Garlic/Onion Grouping	1/2 sweet onion, thinly sliced
Garlic/Onion Grouping	2 cloves garlic, minced
	1 lb. kale, cut in shreds
F or F,D or N	1/4 cup olive oil or olive oil and butter or safflower oil
H or C or N	1 Tbsp. honey or agave or maple syrup
G	1/4 cup rice vinegar
	salt to taste

FOOD CATEGORY	INGREDIENTS
	1 spaghetti squash
Garlic/Onion Grouping	1 large clove garlic
	water to steam vegetables

 

Cut squash in half lengthwise. Scoop out seeds.
Peel garlic, smash with the side of a knife, mince.
Place garlic, then squash halves upside down in steamer.
Bring to boil and steam until tender when tested with a fork, approximately 15 minutes.
Carefully remove squash from steamer, including the garlic. Scoop the meat from the shell on platter, mixing with the garlic.
Salt, add butter (D), olive oil (F) or choice of topping, such as pasta sauce, and serve immediately.
Yield: 3-4 servings.

FOOD CATEGORY	INGREDIENTS
Peppers	2 medium size green bell peppers
G	1/2 cup brown rice (preferable basmati)
G	1/2 cup quinoa
Garlic/Onion Grouping	1/2 cup yellow onion, diced
Garlic/Onion Grouping	1-2 large cloves garlic, minced
	1 Tbsp. sweet basil
	salt to taste
D or N	2 Tbsp. butter or safflower oil
	2 cups water
	1 cup carrots, cut in thin strips (julienne style)

Prepare bell peppers by cutting tops off as close to stem as possible. Scoop out seeds and discard. Chop pepper around the stem and add to rice and quinoa in saucepan.
Place rice, quinoa, onion, garlic, sweet basil, salt, and butter into saucepan.
Add water.
Place the whole peppers on top, upside down.
Bring to a boil uncovered, then turn down to simmer and cover. Cook approximately 25 minutes, or until water is absorbed and grains are tender. If necessary to cook longer, add a little more water.
Preheat oven to 375 degrees.

Grease a baking dish.

Remove peppers from saucepan, careful not to break apart. Place in baking dish right side up.
Fill peppers with grain mixture. Scoop remaining grains around the peppers. This will help keep the peppers in place and serve a a delicious side dish.
Place the carrot strips around the sides of grains.
Bake for approximately 15 minutes, until the carrots are tender. Everything else will be ready when the carrots are.
Serve immediately.
Yield: 2 servings

Variation: Add: 1/2 red bell pepper, sliced 1/2 clove fresh garlic, minced 2 Tbsp. fresh parsley, finely chopped Omit cilantro. (shown)

FOOD CATEGORY	INGREDIENTS
F or G or N	2 Tbsp. olive oil or sunflower oil or peanut or safflower oil
	1 medium squash, sliced in 1/4 inch slanted slices
Garlic/Onion Grouping	1 tsp. fresh minced garlic
Garlic/Onion Grouping	1 Tbsp. green onion or chives
Lavender >	1 tsp. cilantro or ½ tsp. oregano and ½ tsp. rosemary, finely chopped
	salt, to taste

FOOD CATEGORY	INGREDIENTS
	1 medium zucchini or equivalent (i.e. 2 small)
Garlic/Onion Grouping	1/4 cup finely minced leek or sweet onion
Garlic/Onion Grouping	1 clove garlic, finely minced
	1 Tbsp. finely minced fresh flat (Italian) parsley
	sea salt and ground peppercorn medley (includes pink or red and green corns and coriander) to taste
F	1/4 cup olive oil
F	2 Tbsp. coconut vinegar
F	few drops lemon or lime juice

Prepare zucchini: Wash, drain, slice very thinly - approximately 1/8 inch. Place in a mixing bowl.
Add minced leek, garlic, parsley, salt and pepper. Mix well.
Add oil, vinegar, and lemon juice. Mix well, making sure everything is well coated.
Sit aside on counter for an hour before serving. If serving later, after sitting out for the hour, place in refrigerator. Take out 15 minutes before ready to serve.
Yield: 2 servings as a side dish.

 

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