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1 Allspice 1 teaspoon 1/2 teaspoon cinnamon, 1/4 teaspoon ginger, and 1/4 teaspoon cloves Almond Extract 1 teaspoon 1 teaspoon amaretto Baking Powder 1 teaspoon 1/4 teaspoon of baking soda and one of the following acids: yogurt, vinegar, or lemon juice. For yogurt, use 1 cup per ½ teaspoon of baking soda. For vinegar or lemon juice, use ½ teaspoon for each ¼ teaspoon of baking soda. Brown Sugar 1/2 cup 1/2 cup honey plus 1/2 cup butter, cook until reduced and caramelized Butter(salted) 1 cup 7/8 cup olive oil plus 1/2 teaspoon salt Butter(unsalted) 1 cup 7/8 cup olive oil Buttermilk 1 cup 3/4 cup homemade lactose free yogurt plus 1/4 cup water Cheddar cheese 1 cup shredded 1 cup shredded Colby cheddar OR 1 cup shredded Monterey Jack cheese Chervil 1 tablespoon chopped fresh 1 tablespoon chopped fresh parsley Chicken base 1 tablespoon 1 cup homemade chicken broth or stock. Reduce liquid in recipe by 1 cup Chili Sauce 1 cup 1 cup pureed tomatoes, ¼ brown sugar (see above substitute), 2 tablespoons vinegar, 1/4 teaspoons cinnamon, dash of ground cloves and dash of allspice Corn syrup 1 cup 1 cup honey Cottage cheese 1 cup 1 cup farmers cheese OR 1 cup ricotta cheese Cracker crumbs 1 cup 1 1/4 cup almond flour Cream(half and half) 1 cup 7/8 homemade lactose free yogurt, dripped, plus 1 tablespoon butter or 1 cup yogurt made from just half & half Cream(heavy) 1 cup 3/4 cup homemade lactose free yogurt, dripped, plus 1/3 cup butter Cream(light) 1 cup 1 cup homemade lactose free yogurt, dripped, OR 3/4 cup homemade lactose free yogurt, dripped, plus 3 tablespoons butter Cream (whipped) 1 cup 1 cup homemade lactose free yogurt made from whipping cream, dripped Cream cheese 1 cup 1 cup homemade lactose free yogurt, dripped Cream of tartar 1 teaspoon 2 teaspoons lemon juice or vinegar Crème fraiche 1 cup 1 cup homemade lactose free yogurt made from whipping cream, dripped Egg 1 whole 3 tablespoons mayonnaise OR 1/2 a banana mashed with 1/2 teaspoon baking soda Evaporated milk 1 cup 1 cup homemade lactose free yogurt, dripped, OR 3/4 cup homemade lactose free yogurt, dripped, plus 3 tablespoons butter Farmers cheese 8 ounces 1 cup homemade lactose free yogurt, dripped for 12+ hours Fats for baking 1 cup 1 cup homemade applesauce OR 1 cup fruit puree Flour- Bread 1 cup 1 cup almond flour/meal Flour- Cake 1 cup 1 cup almond flour/meal Page 1 of 5

2 Flour- Self Rising 1 cup 7/8 cup almond flour/meal plus 1 1/2 teaspoons baking soda and 1/2 teaspoon of salt Garlic 1 clove 1/8 teaspoon granulated garlic (no additives) Ginger- dry 1 teaspoon 2 teaspoons chopped fresh ginger Ginger- fresh 1 teaspoon, minced 1/2 teaspoon ground dried ginger Green onion 1/2 cup, chopped 1/2 cup chopped onion, OR 1/2 cup chopped shallots Hazelnuts 1 cup whole 1 cup macadamia nuts OR 1 cup almonds Herbs- fresh 1 tablespoon chopped fresh 1 teaspoon chopped dried herbs Herring 8 ounces 8 ounces of sardines Hot pepper sauce 1 teaspoon 3/4 teaspoon cayenne pepper plus 1 teaspoon vinegar Ketchup 1 cup 1 cup tomato puree (process whole tomatoes in blender) plus 1 teaspoon vinegar plus 1 tablespoon honey Lard 1 cup 7/8 cup olive oil OR 1 cup butter Lemon grass 2 fresh stalks 1 tablespoon lemon zest Lemon juice 1 teaspoon 1/2 teaspoon vinegar OR 1 teaspoon white wine OR 1 teaspoon lime juice Lemon zest 1 teaspoon 1/2 teaspoon lemon extract OR 2 tablespoons lemon juice Lime juice 1 teaspoon 1 teaspoon vinegar OR 1 teaspoon white wine OR 1 teaspoon lemon juice Lime zest 1 teaspoon 1 teaspoon lemon zest Macadamia nuts 1 cup 1 cup almonds OR 1 cup hazelnuts Mace 1 teaspoon 1 teaspoon nutmeg Margarine 1 cup 1 cup butter OR 7/8 cup olive oil plus 1/2 teaspoon salt Mayonnaise 1 cup 1 cup homemade lactose free yogurt Milk- whole 1 cup 3/4 cup homemade lactose free yogurt plus 1/4 cup water Mint- fresh 1/4 cup chopped 1 tablespoon dried mint leaves Mustard prepared 1 tablespoon 1 tablespoon dried mustard, 1 teaspoon water, 1 teaspoon vinegar and 1 teaspoon honey Oilfor cooking 1 tablespoon 1 tablespoon mayonnaise OR butter OR fruit puree Onion 1 cup, chopped 1 cup chopped green onions OR 1 cup chopped shallots OR 1/4 cup dried minced onion OR 1/4 cup granulated garlic Orange juice 1 tablespoon 1 tablespoon other citrus juice Orange zest 1 tablespoon 1/2 teaspoon orange extract OR 1 teaspoon lemon juice or zest Pumpkin pie spice 1 teaspoon 1/2 teaspoon cinnamon plus 1/4 teaspoon ginger plus 1/8 teaspoon allspice plus 1/8 teaspoon nutmeg Parmesan Cheese 1/2 cup, grated 1/2 cup grated Asiago cheese OR 1/2 cup grated Romano cheese Parsley 1 tablespoon chopped fresh 1 tablespoon chopped fresh chervil OR 1 teaspoon dried parsley Raisin 1 cup 1 cup dried currants OR 1 cup dried cranberries (no sugar added) OR 1 cup chopped pitted prunes Red pepper, ground 1/4 teaspoon 8 drops of Tabasco Ricotta 1 cup 1 cup dry curd cottage cheese OR dripped yogurt Rum 1 tablespoon 1/2 teaspoon rum extract (no sugar added), plus enough water to make 1 tablespoon Saffron 1/4 teaspoon 1/4 teaspoon turmeric Salt 1 teaspoon 1 3/4 teaspoons kosher salt Page 2 of 5

3 Semisweet chocolate chips 1 cup 1 cup peanut butter OR 1 cup chopped nuts OR 1 cup chopped dried fruit (no sugar added) Shallots, chopped 1/2 cup 1/2 cup chopped onion OR 1/2 cup chopped green onion Shortening 1 cup 1 cup butter minus 1/2 teaspoon salt from recipe Sour cream 1 cup 1 cup homemade lactose free yogurt, dripped Sour milk 1 cup 1 cup homemade lactose free yogurt Stock- beef or chicken 1 cup 1 cup juices from previously cooked roast or chicken Sugar 1 cup 3/4 cup honey - reduce the other liquids in a recipe by 1/4 cup for every cup of honey used. Add 1/4 teaspoon baking soda for every cup of honey to neutralize its acidity. Because the more subtle flavors of honey can be destroyed in heat, using an expensive brand isn't necessary. Sweetened condensed milk 1 (14 ounce) can 3/4 cup honey mixed with 1/2 cup water and 1 1/8 cups homemade lactose free yogurt - Bring to a boil, and cook, stirring frequently until thickened, about 20 minutes (probiotics will be destroyed in this process) Vegetable oil- for baking 1 cup 1 cup applesauce OR 1 cup fruit puree Vinegar 1 teaspoon 1 teaspoon lemon or lime juice OR 2 teaspoons dry white wine White sugar 1 cup 3/4 cup honey (adjust liquids in recipe accordingly) Wine 1 cup 1 cup chicken or beef broth OR 1 cup fruit juice or honey mixed with 2 teaspoons vinegar OR 1 cup water Yogurt 1 cup 1 cup applesauce OR 1 cup fruit puree plus 1 tablespoon fresh squeezed lemon juice Tips & Useful Information 1. Avocados: Keep avocados green for several hours. Since it s a low-acid fruit, it will turn brown when exposed to air because of oxidation. Slow the browning up to one day by squeezing a little lemon juice over the cut halves or slices, then placing in an airtight plastic container or wrapping tightly in plastic wrap and refrigerating. 2. Boiling Over Pots: Placing a wooden spoon across the top of the pot when boiling water separates the steam and keeps it from boiling over. 3. Chicken: Want an easy way to remove skin from chicken? Use a paper towel. Grip the chicken firmly with paper towel and pull the skin off. The paper towel works like magic and clings right to the skin. Before you put your chicken pieces on the grill, pre-boil them for about 20 minutes. Makes for quicker, juicier grilled chicken. Freeze the broth for soup later. 4. Chopping Food Safely: When chopping vegetables or meat, lay a damp towel under the cutting board to prevent it from sliding around and catch drips. 5. Citrus zest: Zest is the thin, colored coat on a citrus fruit, while the peel also includes the bitter, white pith beneath it. Grate the zest before juicing the fruit for a firmer surface to work from. A zester, the specialty tool used to remove fine threads of zest, has a short handle topped by a metal blade pierced with four to six small, sharp holes. You can also use a vegetable peeler to remove strips of zest, making sure that none of the white pith is removed with it. The strips can then be cut into fine slivers. 6. Cookies: Refrigerate cookie dough prior to baking to prevent the cookies from spreading and going flat. 7. Deveining shrimp: The dark intestinal vein that runs along the top of a shrimp or prawn can be gritty. Cut a shallow groove over the vein with a small paring knife, remove the vein and rinse well. 8. Deviled Eggs: Remove the yolks from hard boiled eggs and mix with SCD homemade mayo and Mama s Relish (chopped see recipes on Instead of spooning the filling into the eggs, which is time consuming and messy, fill a zip lock bag with the filling, cut the corner off and then squeeze onto the eggs. No mess, no fuss; when you re done, toss it in the garbage. 9. Egg, clean Up: If you drop a raw egg, simply pour salt on it, this makes it is easier to clean up. 10. Eggs, color: Plant pigments known as xanthophyll are found in alfalfa and corn, which are included in the hen's feed. Other additives might also be added to produce a deeper yellow yolk. Yolks of yard eggs are typically brighter/darker. Page 3 of 5

4 11. Eggs, hard boiled: Eggs will peel easily if you place a lot of salt or a few drops of vinegar in the water when boiling them. To peel an egg without tearing up the whites, let cool, crack the shell and peel from the most rounded end of the egg. Use a teaspoon and gently lift the shell. 12. To keep from getting hard-boiled eggs and fresh eggs mixed up, just spin them like a top. The hard-boiled eggs will spin and the fresh ones won't. 13. Egg, salad: When making egg salad, use a potato masher instead of a knife to mash/cut up the eggs. It is a lot faster and less messy. 14. Fish: After cleaning fish that has scales, soak fish in water with a little vinegar (about 2 capfuls in half sink of water). This will get rid of the slime and the fishy smell. Proceed with seasoning. 15. Ground Beef: Cook up a large batch when it is on sale and put it (drained) in zip lock bags, and flatten in the freezer. When you need it in a hurry, a little or a lot, just break it into sections or use more than one bag. 16. Hamburgers or Meatballs: Keep your hands wet with water and the meat won't stick to your hands. 17. Hamburger Patties: Use an upside down (or lip side up) sour cream or cottage cheese lid under a sheet of wax paper to make hamburger patties. The edges of the lid help keep the patty round and when cooked, they are about the size of the hamburger bun (for those guests who eat bread). You can still make them as thick or as thin as you like. 18. When cooking hamburgers, make a hole in the middle of the burger with your finger. The meat will cook evenly and the hole will close up; no more pink hamburgers. Hot Pepper Burn: Apply olive oil and you will have no burning feeling. 19. Ice Cube Substitute: Wash whole lemons well. Cut into pieces/slices and freeze in a bag. Place pieces in a glass with water for a healthy glass of lemon water. Use frozen pieces of lemon like an ice cube. 20. Lettuce: When cleaning lettuce, turn head of lettuce upside down and hit core against counter or table and then pull core out. Run water thru head of lettuce to wash thoroughly and then turn upside down again to drain. Never use metal knife on lettuce, this will turn lettuce brown. Using a plastic knife to shred or cut lettuce will keep the lettuce looking fresher. 21. Measuring: Save the measuring spoons and syringes from children s medicines. They are great teaspoons for liquids like vanilla and other extracts. 22. Meatloaf: Buy hamburger in bulk and make meat loaves, two or three at a time. Cook one and freeze the others for a later time. To freeze a frozen loaf, let thaw in refrigerator for a day. Bake it with some carrots and onions; all in the same pan. You have a good hot home-cooked meal with hardly any prep time. 23. Onion hands: Using a metal serving spoon, rub off the odor under running water; or spray vinegar on your hands, cutting board and knife; or pour salt in your palm, dampen with a few drops of water and rub it all over your hands as you would soap and rinse. Pour dishwashing liquid over hands, vigorously rub and rinse. 24. Onions: If you have an onion that is hard to peel, because the skin is dry, just drop it in some water for about 5 minutes. 25. You will have fewer tears if you put your chopping board under the exhaust fan on your stove or light a candle and place it near the cutting board; or place the onion in the freezer for half hour; or bite down on two unlit matches with the nonstriking end in your mouth; or place in the microwave for a few seconds before chopping; or hold under cold running water; or cut the root end off last. 26. Got leftover onions (or any similar vegetable)? Just chop them up in the food processor, then freeze in ice cube trays. After freezing, dump the frozen veggies into a freeze-safe plastic bag. Now you can easily use the "ice cubes" for cooking or adding to recipes; and the good part is you don't have to chop anything up and you can use only the amount you need. 27. Orange Zest: To always have some orange zest on hand just save your orange peels and freeze them. 28. Pie Crust: When making almond flour crusts, brush with raw egg and bake for 10 min at 350 degrees. Let cool before filling. When you cut the pie the crust will stay intact and not crumble as easily. 29. Salt Shaker: Place about a tablespoon of uncooked rice in shaker then fill the rest of the way with salt. The rice will absorb the moisture and keep the shaker from clogging. 30. Soup: Don't throw away the bones from that chicken you had last night, boil the bones with a little chopped up onion and celery (don't forget the leaves) and salt and pepper to taste. You have a great chicken stock for soups and veggies. 31. Squash: To slice squash in two - first microwave for about a min. or so depending on size. Slices easy and seeds remove easier. For spaghetti substitute, cut spaghetti squash in half and place a pat of butter in each half, place cut side up in baking dish and bake at 300 F for about 30 minutes or until soft and edges begin to curl. Remove, let cool and shred meat with a fork. Top with homemade Italian Tomato Sauce recipe from Breaking The Vicious Cycle. 32. Time Saver: Work full-time? Here's a real time saver. When you do cook, cook a lot. Then freeze the leftovers in small containers. This makes it easy to just throw a single serving into the microwave when you don't have the time to cook. Page 4 of 5

5 Tupperware: To keep tomato stains out of your plastic bowls (or Tupperware) when storing tomato-based dishes (such as spaghetti sauce, chili, etc.), wipe bowls first with oil. 33. Vidalia Onion Substitute: If Vidalia onions aren't available and you want a sweet onion, cut a whole yellow, white or red onion in half and soak in a bowl of cold water (1 cup with 1/4 cup honey added). Let soak at least 15 minutes. The longer they soak the sweeter they are. 34. If you want to keep Vidalia onions throughout the winter, put them in a knee high panty hose & place them in the bottom vegetable tray in your Frig. 35. Wine: Leftover red wine from cooking? Fill the red wine into ice cube trays or small ice cube-bags and put it in the freezer so you don't have to open a new bottle every time you need red wine for cooking. 36. Celery: Before putting in refrigerator, wrap celery in aluminum foil and it will keep for weeks. 37. Crackers: Make almond flour bread and freeze the loaf. Thaw just slightly, cut thin slices and place them on a cookie sheet and bake at 200 degrees for about minutes. 38. Cucumbers: To keep cucumbers at least 3 weeks as fresh and firm as the day you bought them, simply wrap each one in a paper towel and store them as usual in your vegetable crisper. 39. Frozen Goods: Put an ice chest containing ice in your car the next time you go grocery shopping. Ask the bagboy to put all the cold & frozen items together in the bags so you can fit them in the ice chest for the ride home. The food will keep much longer without having been subjected to the heat, even for a few minutes. 40. Fruit Salad: Sprinkle fruit salad with lemon juice, pineapple juice or plain pineapple to prevent it from turning brown. 41. Lemon & lime juice: Squeeze juice easily by rolling the fruit a few times back and forth on the kitchen counter, which will soften the internal membranes and release the juice. The fruit can also be pierced with a sharp paring knife and put into the microwave for about 10 seconds to warm and soften the membranes. Juice a large batch and freeze juice in ice trays. 42. Lettuce: To keep a head of lettuce fresh, completely wrap it in a paper towel and put it in a zip lock bag. 43. Meringue topping: To avoid shrinking, place spoonfuls of meringue on top of a hot filling and spread with a spatula so that it touches the crust all around the edge. Bake. 44. Mushrooms: To keep mushrooms from spoiling quickly, keep them in the carton and cover with plastic film wrap. Puncture the plastic wrap with a fork about five times and refrigerate. Or, store them loosely in a brown paper bag (lunch bag type) in the refrigerator. 45. Oven temperature: Place an oven thermometer on the center rack and preheat oven to 350 degrees for 15 minutes. If the thermometer reading doesn't agree with the oven setting, you'll need to make an adjustment when cooking. 46. Pine nuts: Are SCD legal AFTER healing has taken place. Because pine nuts are oily, they burn quickly. To avoid this, put the nuts into a skillet, set it on a stove-top burner and turn the heat to medium. (Don't preheat the burner.) Set a timer for 5 minutes, then remove pan from heat and set aside another 5 minutes, stirring occasionally. The residual heat from the skillet will finish toasting the nuts without burning them. 47. Reactive metals: The acidic nature of ingredients such as wine, vinegar or tomatoes can react with metals such as cast iron, aluminum and unlined copper, causing a harsh, metallic flavor and discoloration of the food. Non-reactive surfaces such as stainless steel and enameled cast iron are believed to be much healthier to cook in. 48. Seasoning A Cast-iron skillet: Wash with hot, soapy water and a stiff, nonmetallic scouring pad or brush, then rinse and dry completely. Apply a thin coat of melted, solid vegetable shortening such as Crisco to the entire surface, both inside and out, with a pastry brush. Coat the handle, edges and corners of the skillet, and if it has a cast-iron lid, coat that also. Wipe out excess shortening with a paper towel. (Cooking oil or sprays should not be used for seasoning because they'll eventually make the surface sticky.) 49. Line the lower oven rack with aluminum foil to catch drippings and preheat oven to 350 degrees. Place skillet upside-down on middle rack and bake 2 hours for new, natural-finish pans or 1 hour for older pans. Turn off oven and let pan cool before removing from the oven. Wipe again with a paper towel. 50. Strawberries: To keep strawberries fresh up to a week, store unwashed berries, stems on, in a closed jar. Wash and stem when ready to eat. 51. Vegetables (General): Wash vegetables such as lettuce, carrots or peeled onions, let them dry and place in a sealed zip-lock bag with a dry clean paper towel. They last until all is used with no discolored leaves or bad spots. Fresh veggies keep for a very long time in the Tupperware "fridgesmart" containers. 52. Vinegar vegetable/fruit wash to remove pesticides: Fill your sink or large bowl with cold water. Add about 1/4 cup white vinegar. Add grapes to the water and gently move them through the water for about 1 minute. Let grapes sit about 5 minutes in water. Remove and drain on clean towel. The vinegar cleans and removes all dirt, residue and pesticides with no vinegar smell or taste. Page 5 of 5