Comprehensive Elimination Diet Liz Lipski, PhD, CCN

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1 ComprehensiveElimination Diet LizLipski,PhD,CCN TheComprehensiveEliminationDietisadietaryprogramdesignedtoclearthebodyoffoodsand chemicalstowhichyoumaybeallergicorsensitive.themainrationalebehindthedietisthatthese modificationsallowyourbody sdetoxificationmachinery,whichmaybeoverburdenedorcompromised, torecoverandbegintofunctionefficientlyagain.thedietarychangeshelpthebodyeliminateor clear varioustoxinsthatmayhaveaccumulatedduetoenvironmentalexposure,foods,beverages, drugs,alcoholorcigarettesmoking.italsohelpsreduceinflammationthroughoutyourbody. Thiscalledan EliminationDiet becauseyouremovecertainfoodsandfoodcategoriesfromyourdiet. Duringaperiodoftwotothreeweeks,youeliminatethefoodsfromyourdietthatarethemostlikely culpritsofsensitivitysymptoms.ifyoursymptomsimproveduringthethree weekperiod,you ll carefullyaddfoodsbackintoyourdietoneatatimetoseewhichfoodsmaybetriggeringsymptoms. Makesuretoreadalllabelscarefullytofindhiddenallergens.Eatawidevarietyoffoodsanddonottry torestrictyourcalorieintake.ifyoufindnoimprovementwithinthreeweekseitheryoudonothave anyfoodallergies,oryoumayhavefoodallergiesbutthereisyetanotherfactorcomplicatingthe picture.therearenomagicalanswershere;thisisajourneyofself explorationanddiscovery. Inmyexperience,Ihavefoundthisprocesstobegenerallywelltoleratedandextremelybeneficial.In fact,it sthebestclinicaltooliknow.thereisreallyno typical or normal response.aperson sinitial responsetoanynewdietishighlyvariable,andthisdietisnoexception.thiscanbeattributedto physiological,mentalandbiochemicaldifferencesamongindividuals;thedegreeofexposureto,and typeof toxin ;andotherlifestylefactors.mostoften,individualsontheeliminationdietreport increasedenergy,mentalalertness,decreaseinmuscleorjointpainandageneralsenseofimproved well being.however,somepeoplereportsomeinitialreactionstothediet,especiallyinthefirstweek, astheirbodiesadjusttoadifferentdietaryprogram.symptomsyoumayexperienceinthefirstweekor socanincludechangesinsleeppatterns,lightheadedness,headaches,jointormusclestiffnessand changesingastrointestinalfunction.suchsymptomsrarelylastformorethanafewdays. Irealizethatchangingfoodhabitscanbeacomplex,difficultandsometimesconfusingprocess.It doesn thavetobe,andithinkthatihavesimplifiedtheprocesswithdietmenus,recipes,snack suggestionsandotherinformationtomakeita do able process.readthisinformationcarefully. Eatonlythefoodslistedunder FoodstoInclude, andavoidthosefoodsshownunder Foodsto Exclude inthe ComprehensiveEliminationDietGuidelines. TheseGuidelinesareintendedasaquick overviewofthedietaryplan.ifyouhaveaquestionaboutaparticularfood,checktoseeifitisonthe foodlist.youshould,ofcourse,avoidanylistedfoodstowhichyouknowyouareintolerantorallergic. Wealsomaychangesomeoftheseguidelinesbaseduponyourpersonalhealthconditionandhistory. Revised2 08LizLipski,PhD,CCN

2 TIPS: Thefirst2to3daysarethehardest.It simportanttogoshoppingtogetallofthefoodsyouare allowedtohave. Planyourmealsandhaveapotofriceavailable. Eatsimply.Cooksimply.Makeapotofchicken vegetable ricesoup.makealargesalad.cook extrachicken.havepreparedfoodonhandsoyoucangrabsomethingquickly. Eatregularmeals. Youmayalsowanttosnacktokeepyourbloodsugarlevelsnormal.Itisimportanttokeep bloodsugarstable.carryfoodwithyouwhenyouleavethehouse.thatwayyouwillhave whatyouareallowedandnotbetemptedtostrayofftheplan. Itmaybehelpfultocookextrachicken,sweetpotatoes,rice,beans,etc.thatcanbereheated forsnackingoranothermeal. Avoidanyfoodsthatyouknoworbelieveyoumaybesensitiveto,eveniftheyareonthe allowed list. Trytoeatatleastthreeservingsoffreshvegetableseachday.Chooseatleastoneservingof darkgreenororangevegetables(carrot,broccoli,wintersquash)andonerawvegetableeach day.varyyourselections. ThisisNOTaweightlossprogram.Ifyouneedtoloseorgainweight,workwithyour practitioneronaprogram. Buyorganicproducewhenpossible.Selectfreshfoodswheneveryoucan.Ifpossible,choose organicallygrownfruitsandvegetablestoeliminatepesticideandchemicalresidue consumption.washfruitsandvegetablesthoroughly. Ifyouareavegetarian,eliminatethemeatandfishandconsumemorebeansandrice,quinoa, amaranth,teff,milletandbuckwheat. Ifyouareconsumingcoffeeorothercaffeine containingbeveragesonaregularbasis,itis alwayswisetoslowlyreduceyourcaffeineintakeratherthanabruptlystopit;thiswillprevent caffeine withdrawalheadaches.forinstance,trydrinkinghalfdecaf/halfregularcoffeefora fewdays,thenslowlyreducethetotalamountofcoffee. Readoillabels;useonlythosethatareobtainedbya coldpressed method. Ifyouselectanimalsourcesofprotein,lookforfree rangeororganicallyraisedchicken,turkey orlamb.trimvisiblefatandpreparebybroiling,baking,stewing,grillingorstir frying.coldwaterfish(e.g.,salmon,mackerel,andhalibut)isanotherexcellentsourceofproteinandthe omega 3essentialfattyacids,whichareimportantnutrientsinthisdiet.Fishisused extensively. Remembertodrinktherecommendedamount(atleasttwoquarts)ofplain,filteredwatereach day. Strenuousorprolongedexercisemaybereducedduringsomeortheentireprogramtoallow thebodytohealmoreeffectivelywithouttheadditionalburdenimposedbyexercise.adequate restandstressreductionarealsoimportanttothesuccessofthisprogram. Youmayuseleftoversforthenextdays'mealsorpartofameal,e.g.leftoverbroiledsalmon andbroccolifromdinneraspartofalargesaladforlunchthenextday. POSSIBLEPROBLEMS:Mostpeoplefeelbetterandbettereachdayduringtheallergyeliminationdiet. However,ifyouareusedtousingcaffeine,youmaygetwithdrawalsymptomsthefirstfewdayswhich mayinclude:headaches,fatigueirritability,malaise,orincreasedhunger.ifyoufindyourenergy lagging,youmayneedtoeatfrequentlytokeepyourbloodsugarlevels(thinking,energy)level.besure todrinkplentyofwater. Office 2004 Test Driv, 11/12/10 1:02 PM Deleted: Revised4 08LizLipski,PhD,CCN

3 TESTINGINDIVIDUALFOODS:Onceyouhavecompletedthreeweeksyoucanbegintoaddfoodsback intoyourdiet.keepajournalofallfoodseatenandallsymptoms.besuretoaddfoodsone atatime,oneeverytwodays.eatthetestfoodatleasttwiceadayandinafairlylargeamount.often anoffendingfoodwillprovokesymptomsquickly withinin10minutesto12hours.signstolookfor include:headache,itching,bloating,nausea,dizziness,fatigue,diarrhea,indigestion,analitching,sleepy 30minutesafterameal,flushing,rapidheartbeat.Ifyouareunsure,takethefoodbackoutofyourdiet foratleastoneweekandtryitagain.besuretotestfoodsinapureform:forexampletestmilkor cheeseorwheat,butnotmacaroniandcheesethatcontainsmilk,cheeseandwheat! THERESULTS:Avoidingsymptom provokingfoodsandtakingsupportivesupplementstorestoregut integritycanhelpmostfoodallergies/sensitivitiesresolvewithin4to6months.thismeansthatinmost casesyouwillbeabletoagaineatfoodsthatformerlybotheredyou.insomecases,youwillfindthat theallergydoesn tgoaway.inthiscaseyoumusteitherwaitlongeroritmaybea fixed allergythat willbelifelong. AFTERTHETESTING:Itwouldbeadvisabletoreturntoyourhealthpractitionerforafollow upvisitto determineyournextsteps.ifyoufindallergiestomanyfoods,youmaywanttoexplorea4 dayfood rotationdiet. Finally,anytimeyouchangeyourdietsignificantly,youmayexperiencesuchsymptomsasfatigue, headacheormuscleachesforafewdays.yourbodyneedstimeasitis withdrawing fromthefoods youeatonadailybasis.yourbodymaycravesomefoodsitisusedtoconsuming.bepatient!those symptomsgenerallydon tlastlong,andmostpeoplefeelmuchbetteroverthenextcoupleofweeks. Enjoy! Revised4 08LizLipski,PhD,CCN

4 ComprehensiveEliminationDietGuidelines FOODStoINCLUDE FOODStoEXCLUDE Fruits:wholefruits,unsweetened,frozenorwaterpacked,cannedfruitsanddilutedjuices Orangesandorangejuice Dairysubstitutes:ricemilk Dairyandeggs:milk,cheese,eggs,cottagecheese,cream, yogurt,butter,icecream,frozenyogurt,non dairy creamers Non glutengrainsandstarch:rice(alltypes), Grains:wheat,corn,barley,spelt,kamut,rye,triticale,oat millet,quinoa,amaranth,teff,tapioca,buckwheat, potatoflour Animalprotein:freshorwater packedcanned fish,wildgame,lamb,duck,organicchickenand Pork,beef/veal,sausage,coldcuts,cannedmeats, frankfurters,shellfish turkey IFYOUAREAVEGETARIAN: splitpeas,lentilsandlegumes Ifyouarenotavegetarian,donotincludethese foods. Soybeanproducts(soysauce,soybeanoilinprocessed foods,tempeh,tofu,soymilk,soyyogurt,textured vegetableprotein) Nutsandseeds:Coconut,pinenuts,flaxseeds Peanutsandpeanutbutter,walnuts,sesame,pumpkin, andsunflowerseeds,hazelnuts,pecans,almonds, cashews,nutbutterssuchasalmondortahini Vegetables:allraw,steamed,sautéed,juicedor Corn,creamedvegetables.Ifyouhavearthritis,avoid roastedvegetables nightshades:tomatoes,potatoes,eggplants,peppers, paprika,salsa,chilipeppers,cayenne,chilipowder Oils:cold pressedolive,ghee Butter,margarine,shortening,processedoils,salad dressings,mayonnaise,andspreads,flax,safflower, sesame,almond,sunflower,walnut,canola,pumpkin Drinks:filteredordistilledwater,decaffeinated Alcohol,coffeeandothercaffeinatedbeverages,sodapop herbalteas,seltzerormineralwater orsoftdrinks Sweeteners:UseSparingly:brownricesyrup, agavenectar,stevia,fruitsweetener,blackstrap molasses Condiments:vinegar,allspices,includingsalt, pepper,basil,carob,cinnamon,cumin,dill,garlic, ginger,mustard,oregano,parsley,rosemary, tarragon,thyme,turmeric Thingstowatchfor: Cornstarchinbakingpowderandanyprocessedfoods Cornsyrupinbeveragesandprocessedfoods Vinegarinketchup,mayonnaiseandmustardisusuallyfromwheatorcorn Breadsadvertisedasgluten freewhichcontainoats,spelt,kamut,rye Manyamaranthandmilletflakecerealshaveoatsorcorn Manycannedtunascontaintexturedvegetableproteinwhichisfromsoy; lookforlow saltversionswhichtendtobepuretuna,withnofillers READALLINGREDIENTLABELSCAREFULLY Refinedsugar,white/brownsugars,honey,maplesyrup, highfructosecornsyrup,evaporatedcanejuice Chocolate,ketchup,relish,chutney,soysauce,barbecue sauce,teriyaki,andothercondiments Revised4 08LizLipski,PhD,CCN

5 Revised4 08LizLipski,PhD,CCN EliminationDietShoppingList Fruits Apples,applesauce Apricots(fresh) Bananas Blackberries Blueberries Cantaloupe Cherries Coconut Figs(fresh) Grapefruit Huckleberries Kiwi Kumquat Lemonsandlimes Loganberries Mangos Melons Mulberries Nectarines Papayas Peaches Pears Prunes Raspberries Strawberries *Alltheabovefruitscan beconsumedraworjuiced Vegetables Artichoke Asparagus Avocado Bambooshoots Beetsandbeettops Bokchoy Broccoflower Broccoli Brusselssprouts Cabbage Bellpeppers Carrots Cauliflower Celery Chives Cucumber Dandeliongreens Eggplant Endive Kale Kohlrabi Vegetablescont. Leeks Lettuce redorgreenleafand Chinese Mushroom Okra Onions Pak Choi Parsley Potato Redleafchicory Seavegetables seaweed,kelp Snowpeas Spinach Squash Sweetpotatoesandyams Swisschard Tomatoes Watercress Zucchini *Alltheabovevegetablescanbe consumedraw,juicedsteamed,sautéed orbaked.ifyouhavearthritis,avoid nightshades(initalics). Non GlutenGrains Amaranth Millet Quinoa Rice brown,white,wild Teff Buckwheat Ricecrackers Cereals&Pasta Creamofrice Puffedrice Puffedmillet Quinoaflakes Ricepasta 100%buckwheatnoodles Ricecrackers/ricecakes DairySubstitutes Almondmilk Ricemilk Coconutmilk Oatmilk AnimalProtein Free rangechicken, turkey,duck Freshoceanfish,e.g.Pacificsalmon, halibut,haddock,cod,sole,pollock, tuna,mahi mahi Lamb Water packedcanned tuna(watchforadded proteinfromsoy) Wildgame Oils Ghee Flax Olive Coconut Nuts Coconut Vinegars Applecider Balsamic Redwine Rice Tarragon UmePlum Sweeteners Fruitsweetener(100%juice concentrate) Agavenectar Molasses Ricesyrup Stevia Condiments Mustard(madewithapplecider vinegar) Beverages Herbaltea(non caffeinated) Mineralwater Pureunsweetenedfruitor vegetablejuices Springwater

6 Revised4 08LizLipski,PhD,CCN Herbs,Spices&Extracts Basil Blackpepper Cinnamon Cumin Dandelion Dill Drymustard Garlic Ginger Nutmeg Oregano Parsley Rosemary Salt freeherbalblends Seasalt Tarragon Thyme Turmeric Purevanillaextract Breads&Baking Arrowroot Bakingsoda Gluten freebreads Flours:rice,teff,quinoa,millet, tapioca,amaranth,potato Mochi Ricebran Riceflourpancakemix Ricetortillas Beans:Ifyouarevegetarian, includethesefoods.ifyouare eatinganimalfoods,eliminate thesefoods. Allbeansexceptsoy Lentils brown,green,red Splitpeas *Alltheabovebeanscanbedriedor canned Office 2004 Test Driv, 11/12/10 1:02 PM Deleted: <#>

7 MenuIdeas Herearesomeideastostimulateyourowncreativity.Feelfreetocreateyour ownrecipesandmenus.*indicatesthatrecipefollows. Breakfast:Feelfreetoaddproteinpowderdrinks,leftoverchicken,fish,etc.,toyour breakfastmenu. Cookedwholegrain(oatmeal,creamofbrownrice,buckwheat,teff,milletorquinoa) servedwithfreshorfrozenfruit.canaddabitofcoconut,ghee,sweetenerand/or cinnamon.toboostprotein,havericeproteinpowderdrink Home friedpotatoes:cutonions,peppers,broccoli,mushroomsandothervegetables ofyourchoiceintosmallpiecesandsautéinoliveoilorghee.cutpre bakedpotatoes intocubesandaddtovegetables.addsalt/pepper/herbs/spices Fried rice:userecipeabove.addriceinsteadofpotatoes Toastedriceorlentilflaxbreadwithcoconutoilorghee,100%fruitjamorappleorpear butter,freshfruit,andherbaltea Fruitsmoothie:Blendricemilkwithfruit.Possiblechoices:berries,bananas,pears, pineapple,mango,papaya,etc.addflaxseedsorpsylliumseedsasdesired.addfishoil asdesired.drinkonitsownoraspartofabreakfast Ricepancakes*toppedwithapplebutterorapplesauceorsautéedapples Coldriceoramaranthorothergluten freecereal(readlabelcarefully)withfreshfruit (bananas,berries,pears,apples,etc)andricemilk Sweetpotatodelight*,halfacantaloupefilledwithblueberriesorhalfapapayawith limejuice Mochiricewaffles*,toppedwithsautéedapples*andfruitsmoothiewithriceprotein powder Breakfastricepudding*,ricemilk,berries LunchorDinner: Largesaladwithgrilledchickenorfish.Servewithnon gluten containingbreador bakedpotatoorwintersquashorboilednewpotatoes Broiledsalmonplussteamedoroven roastedvegetableswithcookedmilletorbaked potatoorsweetpotatoorquinoasalad.canalsoaddasaladwithvinaigrettedressing Asparagussoup*(orothersoup),cabbagesalad*,ricecakeswithghee,freshfruit Broiledlambchop,greenrice*,cookedvegetables,fruityspinachsalad* Fruitsaladwithcoconut/orpinenuts.Servewithproteinandricecrackers Revised4 08LizLipski,PhD,CCN

8 Broiledorpoachedhalibut,bakedwintersquashsprinkledwithcinnamonandghee, mixedgreensaladwithvinaigrettedressing,mocharicesquaresandfruitfordessert Brownriceandgrilledchicken,steamedgreens,bakedpotatoorsweetpotato Halibutsalad:Mixedgreensofyourchoice,leftoverhalibutcutintochunks,vinaigrette dressing.servewithbakedpotatowithghee Chickenbreastsprinkledwithgarlicpowderandtarragon,steamedasparagusor broccoli,brownorwildriceorkasha,gheeoroliveoil Quinoawithchicken vegetablesouporvegetablesoup Quinoasaladwithleftoverchickenorfish Chickensalad:leftoverchicken,mixedgreens,guacamole,milletwithpinenuts Freshtunasteaktoppedwithherbsandbroiled,ricepastawitholiveoilandmock pesto*,steamedkaleorcollardgreenstossedwitholiveoilandgarlicandvinegar, mixedgreensaladwithvinaigrettedressing.fruitfordessert Tunasalad:Cannedtunamixedwithvinaigretteoregglessmayonnaise,bakingpowder biscuits*,freshfruit Roastturkeybreastorbroiledturkeyburger,brownorwildrice,steamedvegetable, saladwithvinaigrette.bakedappleorpoachedpear Turkeysalad:leftoverturkeybreast,mixedgreens,otherfreshvegetables,lemonoroil andvinegar,ricecrackersorbakingsodabiscuits*,freshfruitorcupofsoup Ricepastaprimavera*,pickledbeets*,mixedgreensaladwithvinaigrette,leftover breakfastricepuddingtoppedwithberries Snacks: Ricecakesorcrackerswithgheeorunsweetenedapplebutterorcoconutoil,rawcarrot Guacamole*onricecakes Vegetablesdippedintoguacamole Bakedapple Poachedpear* Bowlofsoupandricecrackers Ricecakesorcrackersspreadwithapplebutter Freshfruit Freshvegetables:carrots,cucumbers,sweetpeppers,etc. Mochiricesquares,plainorwithapplebutterorsmashedberries Bakedsweetpotatoes Revised4 08LizLipski,PhD,CCN

9 Revised2 08LizLipski,PhD,CCN Recipes Breakfast: BreakfastRicePudding Serves4 1cupuncookedshortgrainbrownrice 1¼cupscoconutmilk 1¼cupswater ½tsp.salt 1Tbsp.brownricesyrup 1tsp.cinnamon Combinewaterandcoconutmilkinheavypot;bringtoboil,addingriceandsalt.Simmer,covered(doNOTstir)forabout45 minutesormore,untilliquidismostlyabsorbedandriceissoft.removefromheatandallowtocoolfor15minutes.stirin brownricesyrupandcinnamon. MochiRiceWaffles Serves4 Purchase1packageofcinnamon applemochianddefrost. Cutintoquarters.Sliceeachquarteracrosstoform2thinnersquares. Placeonesquareintopreheatedwaffleironandcookuntildone. TopwithyourchoiceoffruitorSautéedApples(below). RicePancakes Makesapproximately14(4 inch)pancakes. 11/3cupsriceflour ½cupmilletflour 2tsp.bakingpowder ½tsp.bakingsoda ¼tsp.salt 1Tbsp.applebutter 1Tbsp.ghee EggReplacertoequal2eggs(Refertorecipebelow.) 1½cupsricemilk 1½Tbsp.applecidervinegar Mixthealmondorricemilkwiththevinegarandallowthemtostandfor5minutesuntilcurdlesform.Mixdryingredients togetherandsetaside.inlargemixingbowl,beatapplebutter,oil,egg,andmilk.adddrymixtureandstirgently.becarefulnot toover mix.servewithsautéedapples(refertorecipebelow). SweetPotatoDelight Serves1 2 AdaptedandusedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,PA. 1ripebanana 1mediumsweetpotato,cooked 1tsp.oil 1Tbsp.fruitsweetener,molassesorbrownricesyrup(optional) Shakethepanoften.Cutthebananainhalflengthwise.Cutthecookedsweetpotatointo½ pieces.addtheoiltothepan. Placethebananapieces,flatsidesdown,inthepan.Addthesweetpotatoes.Coverandcookfor2minutes.Uncover,and cookfor5minutes,untileverythingisheatedthroughandbrownedononeside.addthesweetenerbeforeserving. LunchandDinner: OvenRoastedVeggies numberofservingsdependonamountofveggiesused Useanycombinationofthefollowingvegetables,unpeeled,washed,andcutintobite sizedpieces:eggplant,smallred potatoes,redonion,yelloworgreensummersquash,mushrooms,asparagus.tosswithcrushedgarliccloves,oliveoiland sprinklewithrosemary,oregano,tarragon,andbasiltotaste.spreadinroastingpaninsinglelayersandroastapproximately 20 25minutesat400degreesuntilveggiesaretenderandslightlybrown,stirringoccasionally.Theamountoftimeneeded dependsonthesizeoftheveggie.saltandpeppertotaste.servewhilewarm,orusecoldleftoversinsalad.

10 Revised4 08LizLipski,PhD,CCN MockPesto Makes1cup UsedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,PA. 1largeripeavocado 1cupbasilleaves ¼tsp.lemonjuice 1garlicclove,mincedor1/8tsp.garlicpowder ¼cuppinenuts ½tsp.oliveorflaxoil Cuttheavocadoinhalfandremovethepit.Scoopoutthefleshandplaceitinabowlofafoodprocessor.Addthebasil, vitaminccrystals,garlicandpinenuts.processforabout2minutes scrapethebowlasnecessary.transferittoasmallbowl andcoatthesurfacewithoiltopreventbrowning.chill. RicePastaPrimavera Serves4 2cupsuncookedricepasta(noodles,spaghetti,elbows) 1largewholechickenbreast,cutintothinstrips(optional) Broccoliflorets,choppedcarrot,and/orotherfavoriteveggie,lightlysteamed 3 4scallions,chopped 2clovesgarlic,minced 1Tbsp.oliveoil(moreifneeded) ¼cupfreshbasil,finelychopped ¼ ½cupcoconutmilk Cookricepastaaccordingtopackagedirections.Whilepastaiscooking,heatoilinwokorheavyfryingpan,andstirfrychicken stripsortofuchunks,garlic,scallions,andbasilforabout5minutes;addremainingvegetablesandcoconutmilkandcontinue tocookuntilveggiesaresoftandglisten.addmorecoconutmilkasneeded.removefromheatandspoonoverdrainedrice pastaandgarnishwithblackolivesandextraoliveoil,ifdesired. SoupsandStocks: AsparagusSoup Serves4 UsedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,PA. 1lb.asparagus,trimmed 2mediumleeksor4largeshallots 1Tbsp.oil 2 3clovesgarlic,minced 2cupswaterorchickenstock 1tsp.drieddillweed pinchnutmeg Sliceoffthetipsoftheasparagusandreservethem.Cuttheremainingstalksinto1 pieces.slicetheleeksinhalflengthwise andwashundercoldwatertoremoveanysand.sliceinto¼ pieces.sautéetheleeksorshallotsintheoilovermediumheat untilsoft.addthegarlicandslicedasparagusstalks.cook,stirring,anotherminuteortwo.addthewaterorstockanddill. Simmer10 12minutes. Removefromheat,allowtocool5 10minutes.Pureehalfthevolumeatatime.Returntopan,addthereservedasparagus tipsandsimmer3 5minutesoruntiltipsarejustbarelytender.Addnutmeg.Ifsoupistoothick,thinwithadditionalwateror stock BasicStockRecipe Inastockpot: Put2poundsbones,skin,cartilagefrompoultry,fish,beef,lamb,shellfish. (Ifyouuseawholechicken,cookforaboutanhour,thentakemeatoffthebones.Tossbonesandconnective tissuebackintothepot.leavethemeataside.) Coverwithwater(2 3quarts) 1 2Tbsp.oflemonjuiceorvinegar 1 2tspsalt

11 Revised4 08LizLipski,PhD,CCN ½tsppepper Carrots,onions,celery Parsley,sage,rosemary,thyme,bay Cookseveralhours(4 24)orincrockpotonlowtemp. Skimoffscum/solidsfromtopofsoupafteracoupleofhours. Removebones.Skimofffat.(Sometimesit seasiesttorefrigerateandthenskimofffat.) Eitherstrainanduseasbroth,orbeginaddingvegetables,grains,etc.,tomakeasoup.Canbeusedtocookgrains orvegetablesinsteadofwater. BeefStock RecipecourtesyofSallyFallon,NourishingTraditions about4poundsbeefmarrowandknucklebones 1calf sfoot,cutintopieces(optional) 3poundsmeatyriborneckbones 4ormorequartscoldfilteredwater 1/2cupvinegar 3onions,coarselychopped 3carrots,coarselychopped 3celerystalks,coarselychopped severalsprigsoffreshthyme,tiedtogether 1teaspoondriedgreenpeppercorns,crushed lbunchparsley Placetheknuckleandmarrowbonesandoptionalcalf sfootinaverylargepotwithvinegarandcoverwithwater. Letstandforonehour.Meanwhile,placethemeatybonesinaroastingpanandbrownat350degreesintheoven. Whenwellbrowned,addtothepotalongwiththevegetables.Pourthefatoutoftheroastingpan,addcoldwater tothepan,setoverahighflameandbringtoaboil,stirringwithawoodenspoontoloosenupcoagulatedjuices. Addthisliquidtothepot.Addadditionalwater,ifnecessary,tocoverthebones;buttheliquidshouldcomeno higherthanwithinoneinchoftherimofthepot,asthevolumeexpandsslightlyduringcooking.bringtoaboil.a largeamountofscumwillcometothetop,anditisimportanttoremovethiswithaspoon.afteryouhave skimmed,reduceheatandaddthethymeandcrushedpeppercorns. Simmerstockforatleast12andaslongas72hours.Justbeforefinishing,addtheparsleyandsimmeranother10 minutes.youwillnowhaveapotofratherrepulsive lookingbrownliquidcontainingglobsofgelatinousandfatty material.itdoesn'tevensmellparticularlygood.butdon'tdespair.afterstrainingyouwillhaveadeliciousand nourishingclearbroththatformsthebasisformanyotherrecipesinthisbook. Removeboneswithtongsoraslottedspoon.Strainthestockintoalargebowl.Letcoolintherefrigeratorand removethecongealedfatthatrisestothetop.transfertosmallercontainersandtothefreezerforlong term storage. SaladsandVegetables: CabbageSalad Serves4 6 1smalltomediumheadredcabbage,thinlysliced(orusehalfredandhalfgreencabbage) 8slicedradishes,or1gratedcarrot 3greenapples,diced 1stalkcelery,chopped dashgarlicpowder 2Tbsp.oliveoil 2tsp.vinegar 1tsp.lemonjuice Mixallingredientsinabowlandallowtositforanhour,stirringonceortwice.Servecoldoratroomtemperature.

12 Revised4 08LizLipski,PhD,CCN FruitySpinachSalad Serves6 8 1lb.freshspinach,washed,dried,tornintopieces 1pintfreshorganicstrawberriesorraspberries,washed Dressing: 3Tbsppinenuts 2scallions,chopped ½cupoliveorflaxoil ¼cupbalsamicvinegar Cutberriesinhalfandarrangeoverspinachinservingbowl.Combinedressingingredientsinblenderorfoodprocessorand processuntilsmooth.justbeforeserving,pouroversaladandtoss.garnishwithnuts. Guacamole Makes1½ 2cups UsedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,PA. 2 3ripeavocados ¼cupchoppedonions ¼tsp.vitaminCcrystals 1Tbsp.water 1smallclovegarlic,chopped Cuttheavocadosinhalf,removethepits,thenscoopthefleshintoablenderorfoodprocessor.Addtheonions,vitaminC crystals,water,andgarlic.processuntilsmooth.transfertoasmallbowl.coverandchill.usewithin2 3days.Toprevent darkening,coattopwithathinlayerofoil.forachunkyversion,mashtheavocadowithaforkandfinelychoponionsand garlic. PickledBeets Serves4 6 AdaptedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus,PA. 4beets,cookedandskinned ¼cupwater 1Tbsp.brownricesyruporfruitsweetener ¼cupricevinegar ¼tsp.groundcinnamon pincheachofclovesandallspice Combinethewater,sweetener,vinegar,cinnamon,clovesandallspiceinamediumsaucepan.Simmerfor2minutes.Stirin thebeets,andheatthrough.servehotorwarm. QuinoaSalad Serves8 10 1½cupsquinoa,rinsedseveraltimes 3cupswater,orchickenbrothorvegetablebroth(oracombination) 1cupfreshorfrozenpeas(frozenbabypeasshouldbejustdefrosted) Choppedveggies,raworlightlysteamed(broccoli,asparagus,greenbeans,etc) ½cupchoppedredonion 1pintcherrytomatoes(optional) ½cupchoppedblackolives(optional) 1/3cupoliveoil 2Tbsp.balsamicvinegarorlemonjuice 1or2crushedgarliccloves 2 4Tbsp.freshdill,chopped(or1Tbsp.drieddill) 2Tbsp.choppedfreshparsley saltandpeppertotaste Rinsequinoawell(quinoatastesbitterifnotwellrinsed).Bring3cupswaterorbrothtoaboil.Addrinsedquinoaandbring backtoboil.simmeruncoveredforabout15minutesuntilliquidiswellabsorbed.transfertolargebowlwithasmallamount

13 Revised4 08LizLipski,PhD,CCN ofoliveoiltopreventsticking,andallowtocool.meantime,mixtogetherremainingoil,vinegarorlemonjuice,parsley,and garlicinasmallbowl.addveggiestoquinoaandtosswellwithdressingmixture,dill,saltandpepper.chillbeforeserving. VinaigretteDressing 6servings(approximately) Note:ingredientamountsinthisrecipeareapproximate;usemoreorlessofcertainingredientstoadaptrecipetoyourpersonal taste. ½cupextra virginoliveoil 3Tbsp.balsamicvinegar(preferredbecauseithastherichestflavor) 2 3Tbsp.water 1tsp.drymustard 1 3clovesfreshgarlic(wholepiecesforflavororcrushedforstrongertaste) Saltandpeppertotaste Oregano,basil,parsley,tarragonoranyherbsofyourchoice,freshordried Placevinegar,waterandmustardinatightlycappedjar,andshakewelltothoroughlydissolvemustard.Addoilandremaining ingredientsandshakewellagain.storerefrigeratedandshakewellbeforeusing.dressingwillhardenwhencold;allow5 10 minutestore liquify. Grains/Breads BasicKasha Serves4 5 1cupbuckwheatgroats 2cupswater,chickenorvegetablebroth Roastthedrybuckwheatgroatsovermediumheatinadryskillet,stirringuntilthegrainsbegintosmelltoasty,about2 minutes.addthewaterorbroth,coverandsimmerfor20 30minutes,untilkashaistenderbutnotmushy.Pouroffany excessliquid. Optional:addonion,garlicandherbstothedish. BakingPowderBiscuits Makesonedozen 1½cupsbrownriceflour ½cuptapiocaflour 4tsp.bakingpowder 1/8tsp.salt 3Tbsp.ghee 1cupapplesauce,unsweetened Preheatovento425degrees.Inamedium largemixingbowl,stirtogetherdryingredients.sprinkleoilontopandmixwell withapastryblenderorfork,untilconsistencyiscrumbly.mixinapplesauceandstiruntilblended.spoonheaping tablespoonfulsontoungreasedcookiesheet.withspoon,lightlyshapeintobiscuit.bake15 18minutesuntilslightlybrowned. Servewarmforbestflavor,butmaybelightlyreheatedinamicrowave. GreenRice Serves4 1cupbrownbasmatirice 2cupswater ¼to½tspsalt 1bunchparsley 1clovegarlic 1½Tbsp.lemonjuice 1½Tbsp.oliveoil ½cucumber,diced peppertotaste

14 Revised4 08LizLipski,PhD,CCN Bringwatertoaboil,addriceandsalt,stirandsimmer,covered,for45minutes.Removefromheatandletsitforanother10 minutes;thenremovecoverandallowtocool.whilericeiscooking,blendalmonds,parsley,garlic,andoilinafoodprocessor. Whenriceiscool,stirwithnutmixtureandaddpeppertotaste.Garnishwithcucumberifdesired. MealinaMuffin Makesonedozen AdaptedwithpermissionfromWheat freesugar FreeGourmetCooking,bySueO Brien,GigHarbor,WA,2001 1mediumcarrot,grated 1largeapple,grated ¼cupghee ¼cupunsweetenedapplesauce EggReplacementtoequal2eggs(refertorecipeonpage25) 1/3cupricesyrup,molasses,oragave(ormixtureofthosesweeteners) 2tsp.vanilla ¼cupmilletflour ½cupbrownriceflour ¼tsp.cinnamon ½tsp.bakingpowder ¼tsp.ginger 1/8tsp.nutmeg ¼cupshreddedunsweetenedcoconut ½cupdates Preheatovento375degrees.Mixtogetherallwetingredientsandsetaside.Inaseparatebowl,mixdryingredientsthenmix bothtogether.lightlycoatmuffintinswithoilspray.fill3/4fullandbake15 20minutesoruntiltoothpickcomesoutclean. Allowtocoolonarack. YellowRice 2cupschickenstock 1smallonion,finelychopped 2tsp.oliveoil 1clovegarlic,minced ½tsp.turmeric 1cupuncookedlong grainbrownrice Ina2 quartsaucepanoverlowheat,sautéonionsinoiluntiltender,about5minutes.addthegarlicandsauté1minute.stirin turmeric,thenrice.addstock.bringtoaboil,coverandsimmer45minutesoverlowheat,oruntilriceistenderandallliquid isabsorbed.donotstir.spoonbeansoverrice. Fruit: BakedApple Serves6 1/3cupgoldenraisins 2Tbsp.applejuice 6cookingapples,cored 1½cupswater ¼cupfrozenunsweetenedapplejuiceconcentrate 2tsp.purevanillaextract 1tsp.cinnamon 1tsp.arrowroot Removepeelfromtopthirdofeachappleandarrangeinasmallbakingdish.Inamediumsaucepan,combineotheringredients andbringtoaboil,stirringfrequently.reduceheatandsimmer2 3minutes,untilslightlythickened.Distributeraisins,filling centersofeachapple.poursauceoverapplesandbake,uncovered,at350degreesfor1to11/2hours.basteoccasionally andremovefromovenwhenapplesarepiercedeasilywithafork.spoonjuiceoverapplesandservewarm. PoachedPears Serves6 6pears 2 inchstickcinnamonor1tsp.cinnamon

15 Revised4 08LizLipski,PhD,CCN 1t.cardamom 2c.applejuiceorapplecranberryjuice Peelpearsorleavewhole.Placeincoveredcasseroleinovenorsouppotonstove.Cookuntilsoft 30 60minutes dependingontheripenessofthepears SautéedApples Serves2 2apples,washed ½Tbsp.oliveoilorghee 2tsp.cinnamon 2 3Tbsp.applejuice Thinlysliceapplesandsautéinoiluntilsoftened.Addcinnamonandapplejuiceandsimmer,stirring,uncoveredforafewmore minutes. Miscellaneous: Corn FreeBakingPowder 2tsp.creamoftartar 2tsp.arrowroot 1tsp.bakingsoda Sifttogethertomixwell.Storeinanairtightcontainer.Makesmallbatches. EggReplacer equalsoneegg 1/3cup water 1Tbsp. wholeorgroundflaxseed Placethewaterandflaxseedtogetherandallowtogelforabout5minutes.Thismixturewillbindpatties,meatloaves,cookies andcakesaswellaseggsdo,butitwillnotleavenlikeeggsforsoufflesorspongecakes.increaseamountsaccordinglyfor additionaleggreplacement. NuttyMayo Makes1¼cups.(Keepswellfor3weeks) ½cuppinenutsAdaptedandusedwithpermissionfromTheAllergySelfHelpCookbook,byMarjorieHurtJones,R.N.RodalePress,Emmaus, PA. ¾cupwater 3Tbsp.vinegar 2Tbsp.oil 1Tbsp.arrowroot 1Tbsp.brownricesyrup 1Tbsp.mincedparsley 1Tbsp.snippedchives 1½tsp.drymustard Grindthepinenutstoafinepowderinablender.Addthewater,blend1minutetomakesurethepinenutsarefullyground. Addthevinegar,oil,arrowroot,sweetener,andseasonings.Blenduntilverysmooth.Pourintoasaucepanandcookafew minutes,untilthick.allowtocool,transfertoaglassjar.storeintherefrigerator.