living with food allergies: a complete guide to a healthy lifestyle
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title: LivingWithFoodAllergies:ACompleteGuidetoaHealthyLifestyle
author: Wedman-St.Louis,Betty.publisher: NTCContemporary
isbn10|asin: 0809228580printisbn13: 9780809228584ebookisbn13: 9780071393478
language: Englishsubject Foodallergy--Popularworks.
publicationdate: 1999lcc: RC596.W431999ebddc: 616.97/50654
subject: Foodallergy--Popularworks.
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LivingwithFoodAllergiesACompleteGuidetoaHealthyLifestyle
BettyWedman-St.Louis,Ph.D.,R.D.
CONTEMPORARYBOOKS
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LibraryofCongressCataloging-in-PublicationDataWedman-St.Louis,Betty.Livingwithfoodallergies:acompleteguidetoahealthylifestyle/BettyWedman-St.Louis:introductionbyGeorgeShambaugh.p.cm.ISBN0-8092-2858-01.Foodallergy-Popularworks.1.Title.RC596.W431999616.97'50654-dc2199-11432CIP
ToTheronG.Randolph,M.D.,whoistheunmistakableleaderinclinicalecology.Hisextensivepublicationsanduntiringleadershipinbiologicaldieteticshavegreatlyinfluencedme.
CoverdesignbyMonicaBaziukInteriordesignbyMaryC.LockwoodPublishedbyContemporaryBooksAdivisionofNTC/ContemporaryPublishingGroup,Inc.4255WestTouhyAvenue,Lincolnwood(Chicago),Illinois60712-1975U.S.A.Copyright(c)1999byBettyWedman-St.LouisAllrightsreserved.Nopartofthisbookmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying,recording,orotherwise,withoutthepriorwrittenpermissionofNTC/ContemporaryPublishingGroup,Inc.
PrintedintheUnitedStatesofAmericaInternationalStandardBookNumber:0-8092-2858-0990001020304MV19181716151413121110987654321
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ContentsForewordbyGeorgeE.Shambaugh,Jr.,M.D. xi
Introduction xv
Acknowledgments xvi
HowtoUseThisBook xvii
1UnderstandingFoodIntolerance
1
2FoodAllergyTesting
15
3CopingwithCeliac-SprueDisease
19
4HintsonLivingwithFoodSensitivities
27
5DietsforTreatingFoodAllergies
37
Four-DayRotationDietMenus 39
Wheat-FreeDiet 39
Corn-FreeDiet 42
Egg-FreeDiet 46
Milk-FreeDiet 49
Gluten-FreeDiet 53
CombinationAllergenMenus 55
Gluten-Free,Milk-Free,Egg-Free 56
Wheat-Free,Egg-Free,Milk-Free 57
Gluten-Free,Milk-Free 58
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Wheat-Free,Corn-Free,Milk-Free 60
Grain-Free,Egg-Free,Milk-Free 61
6SpecialDietsforSpecialNeeds
69
Sulfite-FreeDiet 69
Tartrazine-FreeDiet 71
Low-SalicylateDiet 72
MSG-FreeDiet 73
Lactose-FreeandMilk-FreeDiets 75
Yeast-FreeandMold-FreeDiet 77
7MainDishes
79
MexicanLasagna 79
VenisonStewwithVegetables 80
ChickenSalad 81
BlackBeanTortillaCasserole 82
MushroomBarleyCasserole 84
ItalianChicken 85
CrispyFriedChicken 86
CurriedChickenCasserole 87
PotatoChipBakedChicken 88
ChickenCasserole 89
BeefandRicePizza 90
GroundBeefSausagePatty 91
MexicanTortillaPie 92
RiceSalmonCasserole 94
TunaandRiceCasserole 95
ZucchiniLasagna 96
SavoryMeatloaf 97
BeefStew 98
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BeefandVegetablePie 99
LebaneseMeatballs 100
EggplantLasagnaCasserole 101
Crepes 102
VegetarianShepherd'sPie 104
BakedPolentawithHazelnutsandPrunes 106
MediterraneanRiceSalad 108
8Accompaniments
109
WalnutOilDressing 109
RiceFlourNoodles 110
SavoryRiceDressing 111
CornbreadStuffing 112
PotatoSoup 113
OnionSauce 114
WhiteSauce 115
9QuickBreadsandYeastBreads
117
QuickSpeltDropBiscuits 117
PumpkinBread 118
EgglessPumpkinDateBread 119
TeffPumpkinBread 120
CarbanzoSkilletBread 121
OrangeQuinoaMuffins 122
OatmealScones 123
OrangeBarleyFlourBread 124
Rice-and-BarleyMuffins 125
OatBiscuits 126
ChickpeaOnionBread 127
TeffBananaMuffins 128
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AmaranthMuffins 129
BananaCinnamonMuffins 130
OrangeOatmealBread 131
RyeBread 132
RiceBranMuffins 133
BlueberryMuffins 134
RiceFlourStrawberryMuffins 135
RiceBananaSpiceMuffins 136
RiceFlourMuffinswithEgg 137
RiceFlourMuffinsWithoutEgg 138
OatmealShortbread 139
CornMuffinsorCornbreadwithEgg 140
CornbreadWithoutEgg 141
QuickRiceBranBread 142
OzarkCornPone 143
SpicyCornbread 144
BananaCornmealSpoonbread 145
PotatoBiscuits 146
RiceFlourYeastBread 147
RiceCrackers 148
High-FiberRiceWafflesorPancakes 149
CornmealPancakesorWaffles 150
BuckwheatPancakes 151
10CakesandDesserts
153
RiceFlourApplesauceCake 153
SpeltFlourPlumCoffeecake 154
TeffApplesauceCake 155
AmaranthCake 156
RhubarbCrumble 157
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BananaSnackCake 158
PineappleUpside-DownCake 159
PearCobbler 160
AppleCrisp 161
AlmondOatmealTorte 162
ChocolateCake 163
ChocolateCreamRoll 164
ChocolateTruffles 165
FlourlessChocolateCake 166
FudgeSoyFlourCake 168
OrangeSpongeRoll 169
PecanCups 170
CreamPuffs 171
OatmealBananaCake 172
RaisinOatmealCake 173
BarleyBananaSpiceCake 174
PumpkinPie 175
PineappleDateCake 176
MacadamiaNutTorte 178
BakedRicePudding 179
OatmealAppleCrisp 180
PotatoStarchSpongeCake 181
RiceCerealCrumbCrust 182
RiceFlourPieCrust 183
BarleyPieCrust 184
SpeltPieCrust 185
CoconutCrust 186
11Cookies,Snacks,andMilkAlternatives
187
BarleyFlourBrownies 187
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RyeRaisinBars 188
ApricotSquares 189
RiceFlourBrownies 190
ApplesauceBars 191
MinifruitcakeCookies 192
OatmealApplesauceCookies 193
RyeMolassesDropCookies 194
ChocolateChipCookies 195
EgglessChocolateChipCookies 196
TeffChocolateChipCookies 197
SpeltChocolateChipCookies 198
MilletPeanutButterCookies 199
PeanutButterCookies 200
PeanutButterBalls 201
ChocolatePeanutButterChewies 202
BarleyOatmealCookies 203
QuinoaRaisinCookies 204
RyeOrangeSquares 205
QuinoaLemonSquares 206
RaisinSpiceCookies 207
FruitcakeCookies 208
Millet-ApplesauceCookies 209
OrangePotatoFlourSpongeSquares 210
AmaranthSpiceCookies 211
CoconutMacaroons 212
MarshmallowCrispies 213
OatmealFruitChews 214
PuffedRiceBalls 215
RyeFlourBars 216
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BarleyCookies 217
SugarCookies 218
BarleyFlourSugarCookies 219
PecanTurtleCookies 220
ChocolatePecanAmaranthBrownies 221
RiceFlourLemonSquares 222
BarleyBananaSpiceBars 223
LemonOatmealSquares 224
OatmealHoneyBars 225
RiceDelight 226
Banana-OrangeTapioca 227
AmaranthGranola 228
CrunchyGranola 229
SoyRiceGranola 230
CerealSnackMix 231
TrailMix 232
MilkAlternatives 233
12PizzaCrusts
235
RiceFlourPizzaCrust 235
SpeltFlourPizzaCrust 236
AmaranthPizzaCrust 237
RyePizzaCrust 238
QuinoaPizzaCrust 239
AppendixA:FoodAllergyTermsandDefinitions 241
AppendixB:FoodFamilyIndexes 253
AppendixC:NutritionalComparisonofSelectedFlours 263
AppendixD:FlourSubstitutions 265
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AppendixE:FoodSourcesofVinegar 267
AppendixF:SpecialFoodSuppliers 269
References 271
RecipeIndex 275
Index 279
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ForewordThisusefulandpracticalhandbookwillhelpyoumanagefoodandchemicalallergiesthroughtheinnovativeconceptsandmethodsofclinicalecology.
ClinicalecologybeganwhenFrenchHansel,M.D.,becameafellowinpathologyattheMayoClinicinthelate1920s.Akeenandinquiringobserver,henoticedmanyeosinophiles,araretypeofwhitebloodcell,insurgicalspecimensfromthenasalpassagesandsinusesofthosewhosufferedseverenasalcongestion.Whatdidthismean?Hansel,avoraciousreaderofEnglishandGermanmedicaljournals,learnedfromtheDepartmentofOtolaryngologythatallergicreactionsareaccompaniedbyincreasednumbersofeosinophiles.Coulditbethatoperationswerebeingperformedonpatientswhoserunnynosesandchronicsinusproblemswereduetoallergies?
Hanselbelievedhehaddiscoveredsomethingnewandimportant.Sohetransferredtoafellowshipinotolaryngology(ear,nose,andthroat).Heconfidedtothedepartmentheadhishunchthatchronicrunnynosesandsinusproblemswereoftenduetounsuspectedallergies.Hewaspermittedtoopenasmallallergyclinic,andsureenough,hefoundthatmostofthepatientswithchronicstuffynoses(rhinitis)andsinusheadaches(sinusitis)wereallergictohouseholddustandmolds.Withdesensitizingshotsoftheallergicsubstance,thestuffed-upnosesandsinusheadachesclearedupwithoutneedforsurgery.Thiswasanewandoriginalidea-thatunsuspectedallergycausedmuchchronicnasalandsinustrouble.
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Dr.HanselopenedanofficeinSt.Louisforthepracticeofotolaryngologyandallergyandbegantowritehisbook,AllergyoftheNoseandParanasalSinuses,publishedin1936.Atthattime,IhadcompletedaresidencyinotolaryngologyattheMassachusettsEyeandEarInfirmaryandhadnoinklingthatallergiescausedmostcasesofchronicrhinitisandsinusitis.
Ijoinedmyfather'sofficeofotolaryngologyinChicagoin1932,atthebeginningoftheGreatDepression.Havingacquiredasummertimehayfever,IpurchasedHansel'snewbookandreaditfromcovertocover.Iwasimpressed.WhenIvisitedhisoffice,hisskintestingshowedthatIwasallergictoalternaria,thecommonmoldofMidwesterngrainfields.Hestartedmeondesensitizingshotsthatworked.Iwasmoreimpressedthanever,andreturnedtospendaweekinDr.Hansel'sofficetolearnhismethods,whichIthenbegantoapplytopatientswithchronicrunnynosesandsinusproblems.TheresultsweresogoodthatIbecameastrongsupporterofHansel'snewideaoftheimportanceofunsuspectedallergiestodust,molds,andsometimestocommonfrequentlyeatenfoods.
IlearnedfromHanselthatArthurCoca,M.D.,ofNewYork,wasconsideredtheforemostresearcherofthenewspecialtyofallergyandthatheofferedanintensiveone-monthcourseinhissubject.Iwasacceptedandlearnedthetechniqueofintradermaltesting,whichismoreaccuratethanscratchteststodiagnoseallergy.Iwastestedintradermallyforfoodsandreactedtowheat!Thisresultexplainedmychronicmorningfatigueandfoggybrainaftermyusualbreakfastofshreddedwheatandtoast.OmittingasmuchwheatfrommydietasIcould(adifficultfeat),Iexperiencedrenewedvigorandmentalclarity.
WithmyencouragementandwithhelpfromRussellWilliams,M.D.,ofWyoming,Hanselbegananannualone-weekcourseinallergyfor
otolaryngologistsatJacksonHole.IalsohelpedtoestablishaHanselSocietyforotolaryngologistswhofollowedhisconceptsandmethods.ThisgrouphasgrowntobetheAmericanAcademyofOtolaryngicAllergywithmorethan1,500members.
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Hanselwasalwaysakeenobserver.Henoticedashedesensitizedhispatients,startingwithaverytinydoseofthecausativesubstanceandgraduallyincreasingtheamountbyweeklyinjectionstothemaximumtolerateddose,thatsomewherelongbeforereachingthistopdose,thepatient'ssymptomswoulddramaticallyimprove.Hetermedthisreactiontheoptimumtreatmentdose,gettingthebestresultsbysimplycontinuingthisexactdose.Howdoyoufindthisoptimumdose?Hanseltriedaseriesofdifferentdilutions.Ageneralallergist,HerbertRinkel,M.D.,fromKansasCity,dissatisfiedwithhistreatmentofragweedhayfever,visitedHanselandrevisedthedilutiontechniquetofindtheoptimumdose.ThistechniqueisutilizedtodaybyfollowersofHanselandRinkelinestablishingtheeffectivetreatmentdoseforallallergies,includingfoodsandchemicals.AremarkablebookonfoodallergybyRinkel,Randolph,andZellerhadrecentlybeenpublished.RandolphandRinkelsoonjoinedHansel'sannualJacksonHolecourseforotolaryngologists.
TheronRandolph,M.D.,anallergisttrainedattheUniversityofMichigan,observedthatcertainfoodseatenfrequently,andcommonchemicalsfoundinfoodandwater,couldcausemysteriouschronicdisablingillness.Randolphbecamethemostprolificwriteronthisnewinnovativeconcept,whichhenamedclinicalecology.
Myresearchhasfocusedondiscoveringthehighzinccontentofthesensorytissuesforhearingandbalance,andIwasinvitedbyCarlPfeiffer,M.D.,ofPrinceton'sBrainBioCentertolectureonzinc.Pfeifferhaddiscoveredthatcertainpatientswith''hopeless"schizophreniacouldbecuredbytakingzincsupplements.ThismeetingwastocelebratetheninetiethbirthdayofRogerWilliams,Ph.D.,thegreatresearcherofvitaminsandtraceminerals.
Dr.Williamsrelatedhowhehad,athisownexpense,sentenoughcopiesofhisnutritionhandbooktoeverymedicalstudentinthe
UnitedStates.Myalmamater,Harvard,refusedtodistributethehandbooktomedicalstudents!ThesesameleadingEasternmedicalschools-Harvard,JohnsHopkins,andColum-
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bia-continuetoopposethenewerandmoreeffectivetreatmentsofclinicalecology,includingtherecognitionofthedisablingeffectsofhiddenfoodandchemicalallergies.Howunfortunate!
InBettyWedman-St.Louis,youhavefoundanutritionistandclinicalecologistwhocanhelpyoudiagnoseyourallergiesandstartyouonthenecessarydietarymeasurestobetterhealthandvitality.
GEORGEE.SHAMBAUGH,Jr.,M.D.
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IntroductionFollowingadietafterfoodallergieshavebeenidentifiedisabigproblemformanypeople.Afoodsensitivitycancreateanimmediatesymptom-sneezing,nasalcongestion,throattightness,nausea,skinrash-usuallywithinanhourofeatingthefood,butsuchsymptomsmaynotbeenoughtostopsomeonefromeatingit.Headaches,sinuscongestion,achingmusclesandjoints,andlowenergylevelsaresymptomsoffoodsensitivitiesthatcanaffectapersonuptothreeorfourdaysafterconsumptionofthefood.Itseemshardtobelievethatafoodcouldaffectthebodyforsolong.Thisbook'saimistohelpyouunderstandyourbody'sreactionstoproblemfoodsandenjoydeliciousmealswithoutthosefoods.
Adversereactionstofoodsarenotanewphenomenon.Twothousandyearsago,Lucretius,aGreekphilosopher,expressedtheideathat"oneman'smeatisanotherman'spoison."ClemensvonPirquetcoinedthetermallergyin1906usingtwoGreekwordstomean"alteredreactivity."Bythemid-1920s,EuropeanallergistsandNorthAmericanallergistswerebeginningtodefinefoodallergiesinmorescientificterms-forexample,reactionsbetweenantigensandantibodiesinthebody.
Today,agrowingnumberofpeoplearebeginningtorecognizethatfoodmaybeaffectingthequalityoftheirlivesandtheirmoods.Clinicalecologistsbelievethatpeopletendtoreacttofoodstheyeatfrequently.Inaddition,thegrainsweeatareusuallylimitedtoafewmass-producedhybridtypesinsteadofthe
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widevarietythatpeopleonceate.Eatingthesamefoodsoverandovermayleadtoallergicsymptoms.
Avariedrotationdietisusuallyrecommendedtohelpavoideatingthesamefoodsdayafterday.Themenusfeaturedinthisbookofferafour-daydietaryrotationpatternforseveralcommonallergydiets.
Foodandnutritionarepowerfulinfluencesonyourhealthandvitality.Yourmentalalertnessandenergylevelmaybedirectlyrelatedtofoodchoices.Thebestruleofthumbistoknowyourfoodsensitivitiesandeatthemostvarieddietavailable.LivingwithFoodAllergiesisnotintendedasasubstituteformedicaladvicefromyourdoctor.Itspurposeistohelpyouunderstand,cope,andlivewithyourfoodsensitivities.
AcknowledgmentsManypeopleprovidetheresourcesthatproduceabooklikeLivingwithFoodAllergies.Thishasbeenalaborofloveformorethanfiveyears-researching,writing,recipetesting,andlearninghowtohelpotherstreat,cope,andlivewithfoodsensitivities.
Throughhiscourageandtenacity,Dr.TheronRandolphencouragedmetobroadenmynutritionhorizonsandlookatfoodasamajorcauseofchronicsymptoms.Hisabilitytosayanddowhatwasrightinsteadofwhatwaspoliticallyexpedient,inspiredmetoperseverewiththisproject.
SpecialthanksgoestoSusanSchwartz,formerlyofNTC/ContemporaryPublishingGroup,forbelievinginthisbook.Althoughthenumberofdiagnosedcasesoffoodallergy/foodsensitivitiesisfewcomparedtodisorderslikediabetes,moreindividualsarebecomingawareoftheiradversereactionstocompoundsinfoodsandneedtheguidance
offeredinthesepages.
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HowtoUseThisBookThisbookisintendedtobeaguidetounderstandingandlivingwithfoodallergiesandsensitivitiesaswellasamealplannerandcookbook.
Chapters1and2helpyouunderstandfoodintoleranceandthedifferentwaysourbodiescanreacttoproblemfoods.Chapter3coverswaystocopewithaparticularformoffoodsensitivity,celiac-spruedisease.Chapter4offersvaluabletipsonlivingwellwithfoodsensitivities.Chapter5showsyouhowtotreatfoodallergiesbyprovidingmenusforrotationdiets,combinationallergies,andeliminationdiets.Chapter6providesdietsforavoidingcommonproblemfoods.Chapters7through12providescoresofdeliciousrecipesthatgivehealthfulalternativestoingredientsthatcontaincommonallergenicfoods.Therecipesuseavarietyofgrains,fromamaranthandspelttoteffandwildrice.Theseflourshavebeenincorporatedintotraditionalfoodslikecookies,muffins,andotherbakeryproductsforyourenjoyment.Thefinishedproductmaynottasteexactlylikethewheat-flourproductitreplaces,butyou'llfindthatyourtastesadjust-especiallywhenyourealizeyouarefeelingbetterandhavemoreenergythanyouhadonyourpreviousdiet.
Thereareanumberofappendicesatthebackofthebookthatprovideevenmorehelpfulinformation.AppendixAprovidesaglossaryoffood-allergytermsandtheirdefinitions.AppendixBprovidesfoodfamilyindexestohelpyoudeterminewhichfoodsarerelatedtothefoodsyouhaveidentifiedasproblems.AppendixCprovidesanutritionalcomparisonofflours.AppendixDgivesinformationonusingwheat-floursubstitutesin
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yourownrecipes.AppendixEcoverstheprosandconsofusingvinegaraswellasthedifferenttypesavailable.AppendixFlistsspecialfoodsupplierswhocansendyoutheharder-to-findingredientsyou'llneedforsomeoftherecipesinthebook.
Thebook'sfinalsectionsincludealistofreferencesandanindexoftherecipesbyingredient.
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1UnderstandingFoodIntoleranceFoodintolerance,includingbothallergiesandsensitivities,isveryconfusing,frustrating,andcontroversialbecausesymptomsdifferfrompersontoperson.Thediversityofthisdisorderiswhatmakesitsoconfusingtomodernmedicineanddifficulttotreat.Hiddenfoodsensitivitiesmakediagnosisevenmorechallenging.Quiteoftensomeonewhoclaimstobeabletoeatanythingwillindicatethatfoodintolerancesare"allinthemind."Inreality,theyareidiosyncratic.Onlyanastute,knowledgeablefoodandnutritionexpertmaybeabletohelpyouidentifyandcorrecttheproblem.
Foodallergiesandfoodsensitivitiesarenotthesame.Eachaffectsthebodydifferently.Afoodallergycreatesanimmediatesymptom-sneezing,nasalcongestion,tightenedthroat,nausea,skinrash-usuallywithinanhourofeatingthefood.Foodsensitivitiesarereactionstofoodsthatoccurhoursorevendaysafterthefoodiseaten.Headaches,sinuscongestion,achingmusclesandjoints,andlowenergylevelarethecommonsymptomsoffoodsensitivities.Foodsensitivitiescancreatemoodchangeslikeirritabilityandmentalfog.
Dr.JonathanBrostoffrunsanallergyclinicattheMiddle-sexHospitalinLondonandhasaspecialinterestinfoodintolerances.InhisbookTheCompleteGuidetoFoodAllergyandIntolerance,hediscusseshowfoodallergydiffersfromfoodsensitivity.Dr.BrostoffillustratesthedifferencewiththestoriesofJaneandSusan.
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Jane'sFoodAllergy
Jane'shealthproblemsbeganasababy.Shehadcolicandvomitedoften.Bytheageofthreemonthsshedevelopedeczema.Hermotherhadhayfevereverysummerandherfatherhadsufferedfromasthmaasachild.Bothcomplaintsarecommonlyrelatedtoallergies.
AsJanegrewoldershedevelopedmildasthmaandhayfever.Herasthmaseemedtogetworsewhentherewasacatintheroom.Insertingminuteamountsofextractsofgrasspollenandcatfurunderherskin(askin-pricktest),Dr.Brostofffoundthatshewasindeedallergictoboththesesubstances.Herarmswelledupwithareditchybumpwheretheextracthadenteredtheskin.
Onceortwiceduringherearlyyears,Jane'smouthandtongueswelledupenormouslyaftereating,andshehadtoberushedtothehospital.Hermotherconcludedthatpeanutshadcausedthisalarmingreaction.Dr.Brostoffagainusedskin-pricktestsandconfirmedthatJanehadafoodallergyandwasextremelysensitivetopeanuts.EventhoughJaneavoidedpeanuts,therewereoccasionalproblems.Oncewhenherparentswereholdingaparty,shepassedaroundabowlofnuts.Latersherubbedhereyelids,andtheysoonbegantoswellanditchfuriously.
Asanadult,Janehadasuccessfulcareerthatinvolvedagreatdealoftravelingandeatingout.Whereversheateshehadtobecarefultoavoidanythingwithpeanuts.
AllwaswelluntilJane(age32)orderedcheesecakeinarestaurant.Shehadaskedifthebrownpowderonthecheesecakecontainedanynutsandwasassuredthatitwaspurechocolate.Normallythiswouldhavebeentrue-butthechefhadrunoutofchocolatethatdayandhadinsteadusedfinelygratednuts,includingpeanuts.
Withinsecondsoftakingherfirstmouthful,Jane'smouthwasitching.Hertonguebegantoswellandherbreathingbecamelabored.Shecouldnolongerspeak,andastheswellingblocked
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herwindpipe,shebegantoturnblue.Withinminutesshehadcollapsedtothefloor.
Hercolleagueswerehorrifiedandhadnoideawhattodo.Anotherdiner,aphysician,intervened.Grabbingaspoonfromthetable,hepushedthehandleovertheedgeofhertongueandmanagedtoopenuptheblockedwindpipe.Ashedidso,Janegraduallyturnedfrombluetopink,butshewasstillinastateofcollapse(knownasanaphylacticshock),andherfacewasswollen.
Susan'sFoodSensitivity
Susan,aboutthesameageasJane,waswellasachild.Butat21shesufferedabadcaseofdiarrheawhentravelingabroad.
Althoughsherecoveredfromthis,herbowelsneverreturnedtonormal.Milddiarrheastayedwithher,andastheyearspassed,itgraduallygotworse.Painsbeganinthelowerpartofherstomach.Whenshefinallyconsultedherdoctor,shewastoldshehadirritablebowelsyndrome,andthatsheshouldtrytorelaxmore.
FormanyyearsSusanalsosufferedfromheadaches,butshesimplytookaspirintorelievethepain.Justafterhertwenty-eighthbirthday,sheexperiencedastrangeacheintheleftsideofherheadonly.Shetookaspirin,butthepainbecamemoreintense,andshebegantofeelsick.Eventuallyshehadtodrawthecurtainsandgotobedbecauseshecouldnotbearthelight.Moreattacksfollowed.
Susan'sdoctortoldherthattheseweremigraines,andagainrecommendedthatsheworrylessandrelaxmore.Althoughshefollowedhissuggestions,theheadachescontinued,andsodidherbowelproblem.
Overthenextfewyears,Susangaveupalcoholandchocolateastheyalwaysseemedtobringonthemigraineattacks.Buttheattacks
continuedandbecamemorefrequent.Shealsofeltexcessivelytired,especiallyfirstthinginthemorning,andlight-headedandconfused,orveryedgyandirritable.Thenshebegantogetpainsinherknees.Bythetimeshewas34,shecouldno
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longerrunupthestairswithoutpain,andshewasforcedtogiveupjoggingandbicycleriding.
Thepainsspreadtootherjoints,andshebegantofeelthattherewassomethingseriouslywrong;shewasillmostofthetime.
Susanhadpreviouslyacceptedherdoctor'sdiagnosisthatmostofherproblemswereduetohernerves,butnowshebegantohavedoubts.Shewasmarriedandhadagoodjobthatsheenjoyed.Indeedshefeltmoresettledandhappythanshehadatanyothertimeinherlife.
Herdoctorgaveherathoroughexamination,butcouldfindnothingwrong.Herepeatedhisearlierdiagnosis,andsuggestedthatherjointpainswerealsopsychosomatic.
ThenSusanreadamagazinearticleaboutfoodallergy,whichseemedtocausesymptomssimilartotheonesshehad.Herdoctorwasdismissive,andanotheryearwentbyinwhichSusanbecamesteadilyworse.
Thenanewdoctorjoinedthepractice;itturnedoutthathehadaspecialinterestinallergypatients.WhenSusanwenttoseehim,heexplainedthatapossiblecauseofsymptomssuchasherswasfood.Healsoexplainedwhyhiscolleaguehaddismissedtheideaofherhavingafoodallergy-theconditionhetreatedwasquitedifferentandhepreferredtousethenamefoodintolerance.
Hesuggestedthatshetryaspecialdietthatomittedallthefoodsshenormallyate.
SusanbeganthedietonaMondaywithhighhopes,butbyTuesdayshefeltveryillindeed.Hertirednesswasworse,andsheexperiencedtheworstmigraineattackshehadeversuffered;itlastedthroughWednesday.
OnThursdayshefeltcompletelywashedout,andFridaywaslittle
better.Indesperation,shecalledthedoctor,buthetoldherthatthissortofreactionoftenoccurred.Theseverityofherreactionconfirmedthatfoodswerethesourceoftheproblem,andsheshouldperseverewiththediet.
OnSaturdaySusanawokeearly,beforeheralarmclockwentoff.Asshegotoutofbed,shenoticedthatherkneesdidnotgive
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theircustomarypainfultwinge.Shetriedwalkingdownstairsandthenrunningupthemagain.Toheramazement,shefoundthatthepainsshehadenduredfortwoyearshadvanished.
Asthedaywenton,sherealizedshefeltaltogetherdifferent.Shewasnolongertired,herheadfeltclearer,andtherewasnoheadacheormigraine,unlikemostweekends.Indeedshefeltbetterthanshehadformanyyears.Overthenextfewdaysitbecameobviousthatherbowelswerealsoagreatdealbetter.
Whenshereturnedtothedoctor,Susanwasjubilant.Evenherirritability,whichshehadthoughtwasjustpartofherpersonality,hadvanished.
Thedoctorexplainedthatshemustnowreintroducedifferentfoods,oneatatime,toseewhateffecttheyhad.Overthenexttwomonthsshetriedoutallthefoodsshenormallyate.Somehadnoeffect,butothersmadeherveryill.Milk,wheat,rye,barley,yeast,oranges,lemons,beef,andtomatoeswerethemainculprits.
Byavoidingallthesefoodsandaddingother,moreunusualfoodsintoherdiet,Susanremainedwell.Migrainesbecameathingofthepast.
Aftereightmonthsthedoctorsuggestedthatshetryoutsomeoftheeliminatedfoodstoseewhateffecttheyhad.Shefoundthatshestillreactedtomilk,chocolate,andalcohol,butwasfinewiththeotherfoods.Thedoctoradvisedhernottoeatthemmorethanonceeveryfourdays.
AyearlaterSusandiscoveredthatshecouldoccasionallydrinkmilkagainwithoutilleffects.Thenshediscoveredthatshecouldalsodrinkalcoholinmoderation,andsometimeseatabitofchocolate,astheynolongerseemedtotriggermigraines.Bythisstage,shehadbeguntoforgetwhatamigrainefeltlike.
AsDr.Brostoff'sstoriesillustrate,foodsensitivitiesmaybetemporary,ormarkedlyreducedonarotationdiet,whereasfoodallergiesareusuallymorepermanent.AnallergicpersoncreatesimmunoglobulingammaE(IgE)responsestocertainfoods,resultinginrhinitis(stuffynose),asthma,hives,andeczema.Theallergicreactioncanbesoseverethatanaphylacticshockmay
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occurafterevenasmalldose.FoodsensitivityorIgE-mediatedresponsesmaydevelopearlyinlife,havealatentperiod,andthengetprogressivelyworse.Anexampleisaninfantwhoisfedformulaorcow'smilkandthendevelopssensitivitiestomilkanddairyproducts.Yearslater,thismilk-proteinsensitivitycanshowupasadiagnosisofCrohn'sdisease,inflammatoryboweldisease,orinflammatoryjointdisease.Repeatsinusinfections,sorethroats,orlistlessnessmaycausetheastutephysiciantosuspectfoodsensitivitiesandperformanintestinalpermeabilitytestfordysbiosis.
IntestinalDysbiosis
SincethetimeofHippocrates,adversereactionstofoodhavebeenreported.Agrowingnumberofpeoplearebeginningtorecognizethatfoodallergiesandsensitivitiesmaybeaffectingtheirlives.Intestinaldysbiosis,aconditionthathampersthebody'sabilitytoabsorbnutrientsandreducesimmunefunction,maybeaffectingmorepeoplethantraditionalmedicineiswillingtoacknowledge.Themucousmembranesinourintestinesareconfronteddailywithantigens,toxins,andnutrientsthattraditionalmedicineoftenoverlooks.
Gastroenterologistsestimatethatthesmallintestine'sabsorptivearea(theareawherenutrientsareabsorbedandtheintestinereactswithforeignsubstances)isequaltothesizeofatenniscourtinsurfacearea.Bacteria,yeast,andprotozoaareconstantlytryingtoinduceinfectioninthedigestivetract.Thiscanharmthebody'snutritionalstatus.Foodantigensarealsoconstantlytryingtocrosstheintestinalbarrierforentryintothecells.Determiningwhichfoodsandmicrobescontainantigensandcreateproblemsforeachpersontakespatienceandcloseobservations.Diagnostictestingcanhelpidentifythemajoroffendingfoodsbymeasuringantibodiesinthebloodthatarecreatedinreactiontospecificfoods.Microbialtestingisusuallydonewithadigestivestoolanalysis.
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IntestinalPermeability
Oneofthemajorcontributorstofoodallergiesisintestinalpermeability.Theintestinaltractprovidesaneffectivebarrieragainsttheinvasionofbacteria,foodantigens,andlargeproteinmoleculesweconsume.Whenthisbarrierisinjured,antigensareallowedtoenterthebodyinexcessiveamounts,whichcanleadtoallergicsymptomsinsomepeople.
Normally,onlysmallmoleculesareallowedtopassthroughtheintestinalwall,whilelargeones(antigens)havealimitedabilitytopassintotheblood.
Peoplewithhighlevelsofintestinalpermeability,orleakygut,havebeenshowntohaveincreasedlevelsofinflammationoftheintestinaltract.Antigenspassintothebloodstreamthroughbreaksintheintestinalwall.Theseantigenscancausenumerousreactionsinthebody.
Immediatereactionstoanantigencanberunnynose,sneezing,oritchyeyes.Somepeoplemaybreakoutinhivesorhaveproblemsbreathingbecauseofswellinginthethroat.
Otherreactionsmaytakeuptofourdaystobenoticed.Thismaybeduetoanaccumulationofthesameantigensdayafterdayasthesamefoodsareeatenoverandoveragain.
Ifyoususpectthatfoodallergiesmaybecontributingtoyourdigestionproblems,considerdoinganintestinalpermeabilitytest.Maldigestion,orleakygut,mayberelatedtosomeofthemanysymptomsidentifiedindigestivedisordersandfoodsensitivities.JeffreyBland,Ph.D.,hasstatedthat''notmeasuringintestinalpermeabilityisanalogoustonottouchingfirstbaseeventhoughwe'vehitahomerunindiagnosis"offoodallergies.AccordingtoDr.Bland,
intuitiveleapsoffaitharemadeaboutpoordigestionwithoutadequateassessmentofintestinalpermeability.Withoutthisassessment,theindividualwiththeproblemhasarighttoremainskepticalaboutthediagnosisand/orcauseofdigestivesymptoms.
Anintestinalpermeabilitytestisanoninvasivetechniqueusingadrinkthattastessimilartomilk.Itcontainsalargemole-
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cularsugarcalledlactulosethatshouldnotbeabsorbediftheintestineishealthy.Asmallmolecularsugarcalledmannitolisalsointhedrinktoassessoverallabsorptioninthesmallintestine.Afterthepersonbeingtesteddrinkstheliquid,hisorherurineiscollectedandanalyzedforleakygutsyndrome.Thistestproducesaquantitativeanalysisthatcanberepeatedin6-to12-monthperiodstomonitorhowwellthepersonisstickingtotheprescribeddietandtoassesstheperson'slevelofdigestivewellness.
IgEFoodAllergens
ImmunoglobulingammaE(IgE)-mediatedfoodallergenshavearapideffectonthebodythroughwhatiscalledmastcellreactivity.Themastcellsreleasehistamine,whichcansetoffreactionsinvariouspartsofthebodywithinminutesoftheperson'seatingthefood.Ifthemastcellsreleasechemicalsintheears,nose,andthroat,apersonmayfeelanitchynoseormouth,orevenhaveproblemsbreathing.Ifthemastcellsareinthegastrointestinaltract,thepersonmayexperiencediarrheaorabdominalpain.Thechemicalsreleasedbyskinmastcellscanalsocausehivesoreczema.
ThosefoodsthatcausethegreatestnumberoffoodallergiesorIgEresponsesare:
crustacea-suchasshrimp,crayfish,lobster,crab
fish-suchascod,haddock,salmon,trout
treenuts-suchaswalnuts,almonds,Brazilnuts,hazelnuts
legumes-suchaspeanutsandsoybeanseggsfromallspecies
milk-cow'sandgoat'smilk
Knownfoodallergenshavebeencompiledfromthelimitedamountofdataavailable.Theactualallergensaretheproteinsinthefood,not
thewholefood.Theidentityandetiologyoftheseproteinsarejustbecomingknown.Thefollowingtableshowstheproteinsthathavebeenidentified.
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KnownFoodAllergensSource AllergenCow'smilk
b-lactoglobulin,a-lactalbumin,caseins
Eggwhite Ovomucoid(GaldI),ovalbumin(galdII),conalbumin(GaldIII)
Eggyolk Lipoprotein,livetin,apovitelleninI,apovitelleninVI
Peanuts PeanutI,concanavalinA-reactiveglycoproteinSoybeans Kunitztrypsininhibitor,b-conglycinin,
glycinin,unidentifiedprotein(20,000daltons)GreenpeasAlbuminprotein(1,800daltons)Potato Unidentifiedproteins(16,000-30,000daltons)Peach Unidentifiedproteins(30,000daltons)Papaya PapainRice Glutenlinfraction,albuminproteins(14,000-
16,000daltons)BuckwheatTrypsininhibitorWheat AlbuminsandglobulinsCodfish AllergenM(GalcI),aparvalbuminShrimp AntigenI(9,000-20,000daltons),antigenII
(31,000-34,000daltons),transferribonucleicacid
IgGFoodAntigens
Inthepast10years,ithasbecomeapparenttomanycliniciansthatIgE-mediatedimmunemechanismsdonotexplainallfoodreactions.Allergicproblemslikeasthma,atopicdermatitis,urticaria,allergicrhinitis,vascularheadaches,irritablebowelsyndrome,Crohn'sdisease,kidneydisease,lower-urinary-tractsymptoms,andarthritisandneurologicalproblemssuchasattentiondeficitdisorderandhyperactivitymaybeamanifestationofadversereactionstocommonfoodsthatdonotshowIgEresponsesonimmunoassaytests.
CliniciansarenowusingIgGantibodytestingtodiagnosefoodsensitivity,alongwithseriallytitratedskintestingwithfood
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extractstoidentifyintoleranceofspecificfoods.IgGtestingchecksfordelayedreactionstofoodantigens.Clinicalecologistsbelievethatpeopletendtoreacttofoodstheyeatfrequently.InJapan,riceallergyismorefrequentthananywhereelse.InScandinavia,codfishallergyiscommon.IgGtestingcanhelpidentifythesourceoffoodintolerancesbytestingabout100commonfoods.
OtherFactors
Cross-reactivitymaybeafactorinsomecases.Duringragweedseason,peopleallergictoragweedmayexperienceallergicproblemsfromeatingbananasormelons,particularlycantaloupe.Otherswhohavebirchpollenallergymayreacttoapplepeels.
Diagnosisoffoodallergiesandsensitivitiesisaprocessofeliminationthatmusttakeintoaccountfood-borneillnessorcontaminationfrombacteriaorothermicroorganisms.Animbalanceofmicroorganismsinthedigestivetractneedstobeconsideredasasourceofhistaminereleaseinthebodysinceitmimicsafood-allergyreaction.Inaddition,foodsthatnaturallycontainhighlevelsofhistaminesuchascheese,wines,tuna,andmackerelmaycontributetosymptomsinsusceptiblepeople.
LactaseDeficiency
Milkisacommonfoodintolerancebecauseoflactasedeficiency.Lactaseisanenzymeinthedigestivetractresponsiblefordigestingmilkandotherdairyproducts.Ifapersondoesnothaveenoughlactaseenzymetodegradethelactoseinmilk,thelactosefuelsbacteriagrowth,whichcausesgasformation,bloating,abdominalpain,anddiarrhea.
AccordingtoGaryM.Gray,M.D.,ofStanfordUniversitySchoolofMedicine,themajorityofpeoplethroughouttheworlddeveloplow
lactaselevelsbetweenthreeyearsofageandpuberty.NorthAmericanNatives,northernEuropeans,andScandinaviansmayhavemoretolerancestolactoseforamodestlyextendedperiodoftime.Lactasedeficiencyiscommonin
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peoplewithceliacdiseaseandmayevenbeaprecipitatorofthedisorder.
Cow'sMilkandSoyAllergy
AstudyreportedintheJuly1993issueofthejournalDiabetesCarelinkedcow'smilkproteinantibodiesinchildrenwithTypeIdiabetes,alsoknownasjuvenilediabetes.FinnishresearchersattheUniversityofHelsinkibelievethatTypeIdiabetesmaybeinitiatedinthosewhoaregeneticallysusceptiblebytheuseofcow'smilkproteinsatanearlyage.Follow-upworkwillfocusoneliminatingcow'smilkproteinsfromthedietofhigh-riskchildren.ThepossiblemechanismresponsibleforthisdiseasedevelopmentwasfirstpresentedatworkshopsbyW.A.WalkerandK.Isselbacherin1974.
Cow'smilkcontainsmorethan25proteins,eachwithpotentialantigenproperties.Themostallergenicofthemilkproteinsidentifiedisb-lactoglobulin,followedbycasein,lactalbumin,andbovineserumalbumin.Symptomsofcow'smilkallergyinclude:vomiting,chronicdiarrhea,abdominalpain,poorabsorptionofnutrients,eczema,urticaria,andrespiratorycoughing,wheezing,orrhinitis.
Allergiestomilkorsoycandevelopwithindaysormonthsofbirth,especiallyifthereisafamilyhistoryofallergies.Changingtheinfantformulatoanelementaldiet/formula(suchasthebrandsNutramigenandPregestimil)mayproducefewerallergicreactionsbecauseanelementaldiet/formulaisbasicallysugarsandaminoacids.Theaminoacidsintheseformulashaveshorterproteinchainssotheinfant'simmunesystemdoesnotreacttothemasreadily.
Goat'smilkisnotasuitablealternativeforcow'smilkbecausetheincidenceofallergyisjustashigh.Heatingcow'smilkdoesnotreduceitsallergyreactionbecausetheproteinsthatarethemajorcauseofthereactionareusuallyresistanttoheattreatment.
Exposinganinfant'simmaturegastrointestinal(GI)tracttothehugequantitiesofmilknormallyfedtobabiesduringthefirst
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yearsoflifeisequivalenttoanadultconsumingonetotwogallonsofmilkperday.Cow'smilkcontainsthreetimesmoreproteinthanbreastmilkandisbiologicallydesignedforrapidgrowthofthecalfinhalfthetimeittakesahumandigestivetracttomature.
FoodAdditives
Foodcoloringsandflavoringshavebeenreportedtocauseadversereactionsinsomepeople.Monosodiumglutamate(MSG),sulfites,andtartrazine(FDAYellowDyeNo.5)mayormaynotbeincludedonthefoodlabel.Foodcoloringsmaycreateongoingproblemsbecausetheycanaccumulateinthebody'sfattytissues.Evidenceisincreasingthattheypasstheblood-brainbarrier.Peoplewhoconsumefoodswiththeseadditivesoverextendedperiodsmaydevelopreactionstothesecompounds.
Monosodiumglutamatecancauseflushing,sensationofwarmth,headache,facialpressure,chestpain,orfeelingsofdetachmentinsomepeople.Reactionsmayoccurinpeople(especiallyyoungchildren)wholackanenzymeneededtometabolizetheMSG,resultinginthesubstancebecominganeuroexciterorneurotoxin.
Sulfitesoccurnaturallyinsomefoodsorareaddedasapreservativetoretardthegrowthofmold.Onlyrecentlyhassulfiteadditiontofoodbeenconsideredsafe.Sulfiteshavebeenimplicatedasaninitiatorofasthmaticreactionsinsomepeople,whileinotherssulfitescancausegastricirritation,diarrhea,andcardiovascularandcentralnervoussystemreactions.Sixsulfitingagents-sodiumdioxide,sodiumandpotassiummetabisulfite,sodiumandpotassiumbisulfite,andsodiumsulfite-arewidelyusedinfoods.
BenF.Feingold,M.D.,identifiedanycompound-naturalorsynthetic-ashavingthecapacitytoproduceadversereactionsifanindividualhastheappropriategeneticprofile.Sincefoodisamixtureof
chemicals,andmanyprocessedfoodscontainartificialcolorandflavorings,thesecompoundscanaffectneurologicalbehavior.Sinceartificialcoloringandflavoringinfoods
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haveonlycosmeticvalue,theseproductsservenopurposeinthediet.Youmaybebestoffavoidingthemuntiltestingcandeterminewhich,ifany,youneedtoavoid.
Medicalresearchhasverifiedthatasensitivitytotartrazinecompounds(foundinFDAYellowDyeNo.5)infoodcoloringscangrowfrom30to60daysafteringestionbyadults.Sincetartrazineisubiquitousintheprocessedfoodsupply-some37,000foodscontainit,accordingtoareportdonebytheNationalAcademyofSciencesin1994-asimple,no-additivedietisneededforthosewithasensitivitytotartrazinecompoundsinfoods.
FatSubstitutes-TheNewFoodAdditives
Intheinterestofloweringfatcontentinthedailydiet,fatsubstitutesarebeingdevelopedandusedinprocessedfoods.Manyoftheseproductshavenotundergonetestingasfoodadditivesbecausetheyaredevelopedfromfoodsthatareeateninthedailydiet.Insufficientresearchhasbeendoneonfatsubstituteslikeoatrim,olestra,andSimplese(dextrin)todeterminethehealthproblemstheymaypose.Foodallergyandfood-sensitivityproblemsmayincreaseastheseproductspermeatethefoodsupplyandconsumersareunawarethatoatrimismadefromoatsanddextrinfromwheat,tapioca,orcorn.Inaddition,proteincomponentsofeggwhiteandmilkmaybeusedintheseproductswithoutanyindicationonthelabel.
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2FoodAllergyTestingByGeorgeE.Shambaugh,Jr.,M.D.
Therearetwodistincttypesoffoodallergy.Thefirstiseasilydiagnosedbyboththeallergicpersonandthephysicianandresultsfromeatinganallergenicfoodthatisconsumedonlyoccasionally.Symptomsofareactiontothisfoodoccursoonaftereatingitsothepersonusuallyrecognizestheconnectionbetweenthefoodandthereaction,andlearnstoavoidthefood.Nodiagnostictestsareneededotherthanthisoneexperience.Infact,suchafoodshouldnotbetestedbecauseanaphylacticshock,whichcanbefatal,mayoccurfromaskintestorfeedingtest.
Thesecondtypeoffoodallergyisquitedifferent.Itisappropriatelycalledahiddenfoodallergy.Neithertheallergicpersonnorthephysicianislikelytosuspectthatchronicsymptomsarecausedbyafoodthepersonconsumesdailyorseveraltimesaweek.Thesearesomeofthesymptomscausedbyahiddenfoodallergy:
headaches
afeelingofbrainfog
impairedmemory
mentalconfusion
chronicfatiguedespiteadequatesleep
chronicstuffynose
persistentheadcoldsthatlastmorethantheusualweekto10days
indigestion
heartburnwithbloatingandgas
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diarrheaorconstipation
muscleandjointpainandtenderness
fibromyalgia
recurrenthivesofunexplainedorigin
ThesehiddenfoodallergieswerefirstrecognizedbyresearchersDr.AlbertRoweofCalifornia,Dr.WayneDukeofOklahomaCity,andDr.RogerVaughanofRichmond,Virginia.Dr.HerbertRinkel,anallergistfromKansasCity,withDr.TheronRandolphandDr.MichaelZellerofChicago,authoredaclassictextentitledFoodAllergythatdescribedindetailthiscommonbutgenerallyunrecognizedcauseofchronicillness.Dr.Rinkelmadetwoimportantfoodallergydiscoveries:areliabletestforhiddenfoodallergiesandtherotarydiversifieddiet(rotationdiet)neededbythesepatientstopreventallergiestofoodseatenfrequently.
Dr.Rinkel'spersonalexperienceledhimtofindatestforhiddenfoodallergy.WhileastudentatNorthwesternMedicalSchool,Rinkeldevelopedapersistent,annoyingstuffy,drippynose.Hesuspectedhemightbeallergictoeggs.Hisfather,afarmer,senthimagrossofeggseachweektohelpfeedhiswifeandtwochildren.Totestthisidea,Rinkelbrokethreeeggsintoablenderanddrankthemixture.Nothinghappened.Stillsuspectingeggs,however,heavoidedthemforsomedays.Thenheattendedabirthdaypartywhereheateapieceofangelfoodcakeandpromptlyfelltothefloor,brieflyunconscious.Whenherecovered,hewonderedwhethertheavoidanceofeggsforfourormoredayshadcausedtheviolentreactiontotheeggwhitesinthecake.Hetestedhimselfagain,andagainexperiencedaviolentreaction.Rinkelproposedthatcompletelyavoidingaspecificsuspectedfoodforfourtosevendays,andthenexperiencingadefinitereactionaftereatingit,couldidentifyitasahiddenfoodallergy.
Dr.Rinkel'stesthasremainedthegoldstandardfeedingtestforhiddenfoodallergies.Itcanbedoneathomebyanyonewho
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suspectsanallergytoafrequentlyeatenfood.However-andthisisimportant-suchatestcanresultinaviolentreactionsuchastheoneDr.Rinkelexperienced,oranepilepticattackorevenaheartattack,soself-testingcanberisky.
AnalternativetestforhiddenfoodallergieswasdiscoveredbyDr.CarltonLee,whosewifesufferedsevere,life-threateningasthma.Inadditiontodust,molds,andpollens,Dr.Leesuspectedoneormorecommonfoods;hebegantotestherwithtinyamountsofafoodextractinjectedintradermallyatvariousdilutions.Heobservedthatwhenaparticulardilutionofacertainfoodcausedhiswife'sasthmatoincrease,asecondintradermalinjectionofaweakerdosecouldimmediatelyrelievetheincreasedbreathingdifficulty.Lee,acarefulobserver,concludedthatbyintradermaltestingofasuspectedfood,exacerbatedsymptomscouldbeturnedoffbyamoredilutedinjection.
ThewifeofDr.JosephMiller,anallergistinMobile,Alabama,alsohadasthma.Herasthmawassevereandpoorlycontrolled.AfterheheardDr.Leelectureabouthisobservations,Millertriedthemethodwithhiswife.
Drs.LeeandMillerprefersubcutaneousinjectionsoftheneutralizingdoseonceortwiceaweekfortreatingfoodandenvironmentalallergies.Otherclinicsusesublingualdropsoftheallergenicfoods,prescribeddaily,toachievesimilarresultsbasedontheprotocolsofDr.DavidMorrisofLaCrosse,Wisconsin.ThesetreatmentsareusuallycombinedwithRinkel'srotarydiversifieddietforbestresults.
Therearealsoothertestsavailableforfoodandinhalantallergies.TheRAST(Radioallergosorbent)testmeasuresthepresenceoffood-specificIgEinabloodsample.TheELISA(enzymelinkedimmunosorbentassay)methodoftestingidentifiesIgEandIgEantigens,whichcanbeusefulindetectingfoodsensitivities.Thereissomeconcernamong
professionalsaboutthevalueofthesetestsinmakingadiagnosis.Sountilabettertestingprotocolcanbeidentified,acombinationofapproaches-detailedfoodandnutritionhistory,asymptomchecklist,and
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whateveranalyticaltestingisappropriatefortheindividual-seemstobethebestwaytodiagnoseandtreathiddenfoodallergens.
Findingouthowmanysubstancesyouareallergictoisalsoofprimeimportanceintreatment.Ifapersonisallergictodustandmoldsorpollens,andtooneormorecommonfoods,andtochemicals,thebestclinicalresultsareachievedbytreatingallthreeallergies:inhalants,foods,andchemicals.Itisunusualforsevereallergicsymptomstobecausedbyonlyoneoftheseallergens.Anotherfactortoconsiderinassessingallergicsymptomsisyourlevelofstress,eitherphysicalormental,orboth.Lifestylechangesmaybeneededtoseefullbenefitfromfoodallergytreatmentprograms.
Nutritionaldeficienciesandhormonalimbalancesalsocontributetotheacquisitionofallergies.Thyroidhormonedeficiencyaggravatesallergicsymptoms.Estrogenand/orprogesteroneimbalancesandsensitivitiesmayneedtobeevaluatedtodiminishallergicsymptoms.
Foroptimumhealth,vitaminsandmineralsupplementsgreaterthantheRDAmayneedtobeconsidered.VitaminsC,E,andB6havebeenshowntohelpreduceallergicsymptoms.Today'sAmericandietbecomesmoredeficienteachyearasmoreofourfoodisfactory-preparedforconvenienceandincreasedshelflife.
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3CopingwithCeliac-SprueDiseaseCeliac-spruedisease(CS),alsocalledgluten-sensitiveenteropathyornontropicalsprue,affectsabout1inevery2,000peopleintheUnitedStates.DiagnosesofceliacdiseasearemorecommonincountriessuchasIreland,Scotland,andEnglandthantheUnitedStatesbecausetheytendtohaveheightenedawarenessofthecondition.Ithasonlybeensincetheearly1950sthatU.S.medicaldoctorsrecognizedthatceliacdiseaserequiresalifelongcommitmenttoagluten-freediet.WhenmymotherwastoldIhadCS,thepediatriciantoldherI'doutgrowitbyageseven.Consequently,shenevertoldmeIhadCSuntil20yearslaterafterIhadexperiencednumerousmedicalproblemsrelatedtothecondition.
Celiacdiseaseisassociatedwitheatingtheglutenproteinsfoundinwheat,rye,barley,triticale,andoats.Inpeoplewiththecondition,eatingthesegrainspreventstheintestinefromabsorbingenoughnutrients,andcanleadtobacteriaandfungalovergrowthinthegut.Researchhasshownthataslittleas1/2teaspoonofwheatflourcanaffectintestinalabsorption,leadingtoB-vitamindeficiency,especiallyfolicacid.Thepoorabsorption,calledmalabsorption,leadstoabdominaldistension,musclewasting,andfatigue.Inchildrenitisoftendiagnosedasfailuretothrive.
HistoricalPerspective
ARomanphysicianwroteaboutceliacdiseaseasearlyasA.D.250.In1888,SamuelGee,M.D.,wroteOntheCoeliacAffliction,but
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itwasn'tuntilthe1950sthatcertaincerealgrainswereidentifiedasharmfultothosewithceliacdisease.ItwasnotedthatpreviouslydiagnosedceliacpatientsinHollandimprovedduringthewaryearswhengrainproductswereinshortsupply.
Theninthe1960sphysiciansassessingdisordersoftheskindiscoveredthatanitchyrashcalleddermatitisherpetiformismaybecausedfromvilliatrophyinthesmallintestines.Agluten-freedietwasrecommendedforthiscondition.
Bythelate1970simmunologicalabnormalitieswereconsideredinthediagnosisofceliacdisease.Currentmedicalresearchisfocusingonthegeneticandimmunologicalfactorsofglutentoxicity.Biochemistsareworkingonidentifyingtheaminoacidfractionsofglutenthatcausethevillousatrophyseeninceliacanddermatitisherpetiformis.
Inthe1980soneofthecontroversiesinCSfocusedontheuseofoatsinthediet.SomeindividualswithCScantolerateoatmealwithoutrecurringsymptoms;butthepurityofoatproductshasalsobeenquestioned.Processingequipmentusedforwheatproductsmaybeusedforoatmeal,creatingacross-contamination.Theuseofoatsinagluten-freedietcontinuestoremaincontroversial.
Symptoms
Symptomsofceliac-spruediseasecanappearatanyage.Inadultsitislikelythatsymptomshavebeentoomildtobenoticedforyearsbeforeatraumaorstressfullifeeventtriggersthediagnosis.Thereisclearevidencethatgeneticsisasignificantcomponentinthedisease.Anotherfactorintheonsetofdiseasesymptomsisatrigger.Thattriggermaybeenvironmental(eatingalargeamountofwheatfoods),situational(emotionalstress),physical(pregnancyorsurgery),orpathological(viralinfection).
Celiacorglutenenteropathysymptomscanappearatanytime.Recentevidenceindicatesthatitisnotuncommonforsymptomstodisappearduringlatechildhoodandreappearinadulthood.Duringthislatentperiod,considerabledamagemay
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bedonetothesmallintestine,causingthebodytobedeprivedofnutrientsneededduringgrowthandfertilityperiods.Celiacswhodonotfollowagluten-freedietstandagreaterchanceofgettingcertainkindsofcancer,likeintestinallymphoma,andhavingreducedfertility.
Likefoodallergies,celiacdiseaseistreatedbyavoidingspecificfoods.Somepeoplehaveonlymarginalsuccessatimplementingatotallygluten-freedietbecausegrains,especiallywheat,areusedinawidevarietyoffoodproducts.
Ifuntreated,orifceliacscontinuetoeatgluten,theycandeveloplactoseintolerance.Lactoseisthesugar/carbohydratefoundindairyproducts.Lactosesugarneedstobebrokendownbythelactaseenzyme,whichisproducedbythevilliinthesmallintestine.Sinceglutendamagesthevilli,untreatedceliacscanhaveproblemsdigestingmilkandmilkproducts.
Celiacscanalsohaveotherfoodsensitivities.Eventhoughtheyfollowagluten-freediet,theymaybesensitivetoproteinsineggsorsoy,orMSG,orothercommonallergens.Whiletheseallergensdonotdestroythevilliinthegut,theycancauseleakygut,withsymptomsjustlikethosethoseotherpeoplewithfoodallergiesexperience.
Adultceliacdiseaseisagreatmimicofotherdiseases.Addtothattheoutdatedinformationfrequentlytaughttomedicalstudentsandyoucanseewhydiagnosismaybeaproblem.Herearesomecommonsymptomsofceliac-spruedisease.
GastrointestinalComplaints
NongastrointestinalComplaints
Diarrhea Dermatitisherpetiformis
Constipation Fatigue
Lactoseintolerance Anemia
Abdominalpain Bonepain/fractures
Nausea/bloating Depression
Weightloss Neurologicalcomplications
Pseudo-bowelobstruction
Poordiabeticcontrol
Lymphoma Infertility
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GastrointestinalComplaints
NongastrointestinalComplaints
Pancreatitis Arthralgias
Dentalenameldefects
Malabsorptionofnutrientsfromadamageddigestivetractusuallybeginswithfeelingsoffatigue,weakness,lassitude,weightloss,soretongue,musclecramps,scalyskin,jointpain,andaprotrudingabdomen.SupplementsofvitaminsA,D,E,andKareusuallyrecommendedtoovercomedryskinandaidvilligrowthintheintestine.Diarrheafrequentlyresultsincalciumandmagnesiumlossesthatcanleadtomoremusclecrampingandjointpains,sosupplementsofthosemineralsarefrequentlyrecommendedbynutritionists.
Anothernutritionalfactorinceliac-spruediseaseisimpairedproteinmetabolism.Anemiacanresultfromthelossofproteinsinthegut.Musclewastingandweaknesscanbereversedwithadequateproteininthediet.
Diagnosis
Althoughasmallintestinalbiopsyremainsthegoldstandardfordiagnosisofceliacdisease,severallessinvasivescreeningtestsarenowavailable.BloodantibodytestscanhelpdetectCS.OthertestslikeIgAassaysandELISA(enzyme-linkedimmunosorbentassays)canbeusefulinidentifyingthisdisorder.
Asmallintestinalbiopsyisdonebypassingasmallflexibletubedownthethroat,throughthestomach,andintothesmallintestine.Attheendofthistubeisametalcapsulehousingasmallcylindricalknifeandoneortwoholes.Suctionisappliedthroughthetubeandminutepiecesofthesmallintestinearecutoffbytheknife.Thetube
isremovedandthetissuesamplesareexaminedunderamicroscopefordiagnosis.
TreatmentofCeliacDisease
Adietthatexcludeswheat,oats,rye,andbarleyisthecornerstoneoftreatmentforceliacdisease.Smallamountsofglutenin
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thedietmaynotcauseanoticeablereactionornoticeablyhigherlevelsoftheantigliadinantibodybuttheycanstillactivateimmuneresponsesthatproducefood-sensitivitysymptoms.
Maize(corn)andriceareconsiderednontoxicandusedaswheatsubstitutesinthedieteventhoughtheyaremembersofbiologicalsubfamiliesthatincludegrainscontaininggluten.
Debateoverhowstrictaglutenfreedietshouldbefollowedcausesconfusionformanyandresultsinsomepeoplebeinglessvigilantthanisnecessary.Aneight-year-oldboywhoseonlyreportedexposuretoglutenwasaHolyCommunionwaferonceaweekhadpoorgrowthandpartialatrophyofthevilliinhisintestinefromthatsmallamount!Thedebatecontinuesonhowmuchistoomuchgluteninaglutenfreediet.
RecentdevelopmentofELISAhome-testkitshavedetectedthatsomecommercialfoodssoldasglutenfreestillcontainsmallamountsofgliadin,theproteinfoundingluten.Upto1milligramofgliadinper100gramsofdryproducthasbeenshowntobepresentinfoodsthatarelabeledglutenfree.Nogovernmentlabelingprogram(orenforcementofglutenfreelabelaccuracy)existsintheUnitedStates,makingithardforpeoplewithceliacdiseasetopurchaseready-to-useproducts.
IfcertainpeoplewithCSdonotadheretoastrictglutenfreediettheymaysufferfromsignificantlydecreasedabsorptionofnutrientsinthesmallintestine.Thismeansthattheirbodieswillnotbeabletobenefitfromeventhehealthiestdiet.Dietscontainingaslittleas2-5gramsglutenperdayhavebeenreportedtocausegastrointestinalchanges(100gramsofwheatflour=7gramsgluten;1slicewhitebread=1gramgluten).Thewheatkerneliscomposedof40differentcomponentsand4gliadins.Researchhasnotyetfullyidentifiedwhichcomponentsindividuallyorincombinationcontributetothe
foodallergyproblemsofceliacdisease.Somisinformationoftenaboundsinthislifelongfoodallergy.
Long-termsignificanceofminorchangesintheintestinesofpeoplewithceliacdiseaseareuncertain.Celiacswhocontinuetoconsumefoodsthatcontainglutenhavebeenreportedtohaveanincreasedrateofintestinalmalignancies,possiblydueto
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intestinalpermeabilityorfree-radicaldamagefromtheglutenincommongrains.Theymaysufferfromdiarrhea,malodorousstools,abdominaldistention,anemia,andimpairedvitaminKabsorptionthroughouttheirlife.
BasicsofaGluten-FreeDiet
Stockingthekitchenwithsomebasicfoodscanprovidevarietytothegluten-freediet.Anall-purposerice-orpotato-basedgluten-freebakingmixcanbeusedforpancakes,muffins,cookies,andcakes.Cornstarch,tapioca,orsweetriceflourmakesagoodthickenerforgraviesandstews.Cookingoilsandbutterormargarineareusedonlysparinglysincepoorabsorptionoffatisacommonproblem.Xanthangum,bakingsoda,andbakingpowderareusedforleaveningquickbreadsmadewithriceorpotatoorbeanflours.Youwillfindmanygluten-freerecipesinLivingwithFoodAllergiestomakeagluten-freedietdeliciousforthewholefamilytoenjoy.
Learningthefoodstoavoidonaceliacdietisalotlikelearningtodriveacar.Therearemanyfoodsthatcanbehazardoustoyourhealthjustlikeroadhazardscanimpairyourdriving.Youneedtostayalert,butyou'llsoongetusedtoit.Herearesomeofthefoodsthatcontaingluten;payspecialattentiontotheseonfoodlabelsandmenusandlearntoavoidthem.
bagels
barley
beer
biscuits
bran
bread
bulgur
couscous
croutons
durum
flour
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grahamflour
grahamcrackers
kamut
macaroni
malt
maltflavoring
maltedmilk
maltvinegar
matzomeal
muesli
oatbran
pasta
rye
semolina
spelt
triticale
wheat
wheatgerm
wheatstarch
wholewheat
EatinginRestaurants
Whenorderingfoodinrestaurants,requestthatbreaditemssuchastoast,rolls,orcroutonsbeleftoff.Thatwayyou'llavoidcrumbsstickingtoyoursafefood.TacosandChinesefoodsarenotnecessarilysafebecausecerealfillersmaybeaddedtothemeatfillings.SoysauceisabigoffenderinChineseandJapaneserestaurantsbecausemanysoysaucesaremadefromwheataswellassoybeans.
CopingwiththeCSDiet
IfyouhaveCS,you'llneedtoresearcheveryfoodyouputintoyourbody.Don'tbecomplacentaboutcheckingwithfoodman-
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ufacturers,becausetheychangetheiringredientsfrequently.Oneyearchewinggummaybedustedwithcornstarchandanotheryearwithwheatstarch.Ifyoudon'tfeelwell,orfindsymptomsrecurring,recheckfoodlabels.
Alsobeawarethatover-the-counterandprescriptionmedicinesmaycontainglutenorgliaden.Askyourpharmacisttocheckonthisforyou.
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4HinitsonLivingwithFoodSensitivitiesManypeoplewithfoodallergiesareoverwhelmedwiththechangesintheirdailyeatinghabitsthatmaybenecessaryforthemtofeelbetter.Whetheryouareapersonwithanintolerancetomilk,theparentofanewlydiagnosedceliacchild,oranadultcancerpatientwhoseradiationtherapymayhaveresultedinfoodsensitivities,it'simportanttoestablishthemind-setoflearningeverythingyoucanabouttheproblem.Thenyouwillbemorepreparedtosetrealisticgoalsonhowtomodifypersonalandfamilylifestyles.
Somefamilieswillfinditeasiesttohaveeveryoneeatthesamedietasthepersonwiththesensitivities.Thatwayseparatedishesarenotneeded.Nonallergicfamilymemberscaneatotherfoodswhentheyareoutsidethehome.
Temptations
Afterdiagnosingthefoodsensitivities,thebenefitsofavoidingthereactivefoodsareusuallynotedwithinsixtoeightdays.Itmaytakeaslongassixmonthstoseefullrecoveryofenergyandstamina.Thentemptationbegins.
Thefirsttemptationforsomeonewithfoodallergiesistostarttakinglibertieswiththediet.Thepersonmaygetawaywithalittlebitofanallergenandthinkthatheorsheis''cured"orabletoeatthefoodagain.Eatingalittlebitoftheallergy-producingfoodsoonleadstocravingsformore.Andtheallergycyclebeginsagain.
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Asecondtemptationcomeswhentravelingorvisitingfamilyorfriends.Inanefforttonotbedifferentorcausemoreworkforsomeone,thepersonwithfoodsensitivitiesrelaxesherguardandeatswhatisserved.Whenaninappropriatefoodiseaten,thereisnothingtodoexceptwaitforittomakeitswayoutofthebody.Theilleffectsofeatingthefood-nausea,migraine,stomachdistention,irritability,etc.-usuallysubsidein24-48hours.Thisisareminderthatcarefulmonitoringofthedietisimportant.
Wheninvitedtosomeone'shouseforameal,itiswisetoadvisethemthatyouhavefoodintolerancesorplantobringyourownfood,andletotherstastehowgoodyourdietcanbe.AmajorgoaloftheLivingwithFoodAllergiesmenusandrecipesistoillustratethatnooneneedstofeeldeprivedfollowingafoodallergydiet.Youjustneedtobeasmartfoodconsumerandlabelreader!
RulesoftheRoad
1.Readalllabelsandaskquestionsabouthowfoodispreparedinrestaurants.
2.Ifyouaresensitivetoafood,eatingitrawwillcausemoreproblemsthancooked.Freshpickedfoodsaremorepotentinallergensthanproducethatisseveraldaysold.Therootortuberfoods(potatoes,beets,carrots)aremorepotentthanthegreens(lettuce,spinach)thataregrownaboveground.
3.Donoteatacombinationofreactivefoodswhenintroducingthembackintoyourdiet.Thecombinedeffectcanproduceapowerfulallergicreactiongreaterthanfromeatingjustonefood.
4.Preparesimplemealsoffourtofivefoods-likethemenusprovidedinLivingwithFoodAllergies-toprovidegoodvarietyandminimizefoodadditivesandchemicals.
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5.Consumeleftoversinonetotwodaysorfreezeimmediatelyafterpreparation.Foodsleftintherefrigeratorforfourtofivedaysmaycontainmold.
SurvivinganAllergyAttack
Noteverystomachacheaftereatingconstitutesafoodallergyreactionbutyouneedtotakespecialcaretoavoidapotentialmedicalcrisis.Approximately3to5percentofAmericanadultsand5to6percentAmericanchildrensufferfromfoodallergies.Thatisover7millionpeoplewhomayingestafoodallergenthatcouldpossiblycauseareactionassevereasanaphylaxis.Thegeneralbodyshockofanaphylaxismayincludehives;vomiting;diarrhea;breathingdifficulty;swellingofthemouth,tongue,andthroat;andarapiddropinbloodpressure.Withoutquickmedicalattention,thispersoncoulddie.
Fortunately,mostfoodallergyreactionsarenotthatsevere.Whilemigrainesandqueasystomachsarebadenough,theyareseldomlifethreatening.Symptomspassin24-48hours,andtheseverityofthepainmaybeenoughtopreventconsumptionoftheallergenagain.
HelpforaQueasyStomach
Itisfrustratingandupsettingtowatchsomeonesufferingwithnauseatryingtoeat.Alltheencouragementintheworldisnotgoingtoeasethediscomfort.Acertainamountofweightlossisusuallyexpecteduntilthegastrointestinaltractcanberestoredtobetterhealth.
Eatingsoothingfoodsisthebestwaytotrytorestoresomecalorieintake.Spicyfoodsshouldbeavoidedsincetheyarefrequentlyassociatedwithallergiesandintolerances.Ofcourse,plentyofclearfluidsarenecessarytomaintainhydration.
Itisimportanttoeatsomethingevenwhennauseaissevereand
prolonged.Anemptystomachservesasaholdingtankfor
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digestiveacids,whichcanmakethenauseaworse.Eatingsmallamountsofsoothingmealscanstartthedigestiveprocessandhelpreducethenausea.
Hereareafewtipstorememberwhentryingtoovercomethequeasystomachcausedfromeatingfoodswithallergens.
Avoidspicyandhigh-fatfoods.
Donoteatrawfoods(vegetablesandfruits).
Avoidmilkproducts.
Selecttubervegetables(sweetpotatoes,potatoes)orriceasthecarbohydrate,andchicken,turkey,orfishastheproteinfood.
ManagingaRotationDiet
Followingafour-dayrotationdietcanbestressfulduringthefirstcoupleweeks.Oneoftheeasiestwaystoadapttothisneweatingstyleistotakethemenuthatfitsthefoodallergenregimeanduseanindexcardsystemtokeeptrackoftheregime.
Labeleachmealwiththedayandmeal.Example:"Day1Breakfast,""Day1Lunch,"etc.
Writethefoodslistedforthatmealontheindexcard.Repeatthisforallfourdays.Onday5,beginusingday1again.
Afterthefirstweek,thewholeday'smenucouldbewrittenononelargerindexcardandmealscouldbeshuffledaroundforvariety.Example:Day1LunchservedforDay1Dinner,Day2BreakfastservedforDay2Lunch,etc.
Youcancreateashoppinglistonanotherindexcardforeaseofpickingupgroceriesinthesupermarketsincesubstitutionsarenotrecommended.
KnowingYouAreGettingBetter
Thejourneybacktohealthandvitalityforthosesufferingfromfoodintolerancesbeginswithbeingabletoevaluateyourpro-
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gress.Usingasymptomchecklist,youcanseehowwellthedietandlifestylechangesareworking.Completingasymptomchecklistevery30-60dayscanbeavaluabletoolforhealth-careproviderswhomayoffersuggestionsforalteringyourregime.Somarkyourcalendarandcompleteasymptomchecklistliketheoneonthispageregularly.
SymptomChecklist
Date__________
SymptomPointScale:Usethepointscalebelowtorateeachsymptomfrequentlyassociatedwithfoodintolerances.
0=Neverhavesymptom
1=Occasionallyhavesymptombutnotsevere
2=Occasionallyhaveseveresymptom
3=Frequentlyhavesymptombutnotsevere
4=Frequentlyhaveseveresymptom
DigestiveTract
Nauseaandvomiting _____
Diarrhea _____
Constipation _____
Bloatedfeeling _____
Belchingorpassinggas _____
Stomachpainsorcramps _____
Heartburn _____
Bloodand/ormucousinstools _____
Total _____
JointsandMuscles
Painsorachesinjoints _____
Arthritis _____
Stiffness _____
Painorachesinmuscles _____
Feelingofweaknessortiredness_____
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Swollenjoints _____
Painsinlegs _____
Total _____
Head
Headaches _____
Faintness _____
Dizziness _____
Insomnia,sleepdisorder _____
Total _____
MouthandThroat
Chroniccoughing _____
Gagging,frequentlyclearingthroat
_____
Sorethroat,hoarseness,lossofvoice
_____
Swollenordiscoloredtongue,lips
_____
Cankersores _____
Itchingonroofofmouth _____
Total _____
Weight
Bingeeating/drinking _____
Cravingcertainfoods _____
Excessiveweightgain _____
Compulsiveeating _____
Fluidretention _____
Total _____
Eyes
Wateryoritchyeyes _____
Red,swollen,orstickyeyelids _____
Bagsordarkcirclesundereyes _____
Total _____
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Nose
Stuffynose _____
Chronicallyred,inflamednose _____
Sinusproblems _____
Hayfever _____
Sneezingattacks _____
Excessivemucous _____
Total _____
Emotions
Moodswings _____
Anxiety,fear,nervousness _____
Anger,irritability,aggressiveness
_____
Argumentativeness _____
Frustration;frequentcrying _____
Depression _____
Total _____
Mind
Poormemory _____
Difficultycompletingprojects _____
Underarchiever _____
Confusion _____
Easilydistracted _____
Difficultymakingdecisions _____
Total _____
Lungs
Chestcongestion _____
Asthma,bronchitis _____
Shortnessofbreath _____
Persistentcough _____
Wheezing _____
Total _____
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Skin
Acne _____
Itching _____
Hives,rash,dryskin _____
Hairloss _____
Total _____
Ears
Itchyears _____
Earaches,earinfections _____
Ringinginears _____
Hearingloss _____
Total _____
Heart
Irregularorskippedheartbeat _____
Rapidorpoundingheart _____
Chestpain _____
Total
EnergyandActivity
Apathy,lethargy _____
Fatigue _____
Hyperactivity _____
Restlessness _____
Poorphysicalcoordination _____
Stutteringorstammering _____
Slurredspeech _____
Total _____
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Other
Frequentillness _____
Frequentorurgenturination _____
Genitalitchordischarge _____
Analitch _____
Total _____
GrandTotal _____
Circlethosethathavethehighestscore.Seewhatscoresdiffereachmonthandhowthetotalscorechangeswhenyoufollowafood-allergydiet.
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5DietsforTreatingFoodAllergiesThehealthyintestineallowsonlynutrientstopassthroughthebloodstream.Whentheintestinalwallisdamaged,undigestedmoleculesofprotein,fat,andstarchescanenter.Thesesubstancesarerecognizedasforeigninvadersandcantriggerresponsesinthegutandotherorgansofthebody.Thus,foodmaytriggersymptomsofachingjoints,itchyskin,fatigue,indigestion,headaches,andconstipation.
Treatmentapproachesdifferforfoodallergiesversusfoodintolerances/sensitivities.Foodallergyisusuallytreatedwithappropriatetesting;thentotalavoidanceofthesubstanceisadvised.Foodintolerancehaslessdefinedsymptomsanddiagnosis.Minimizingexposuretocommonfoodallergensisamajorfactorinregaininghealthandvitality.Formany,thefour-dayrotationdietswillhelpreduceexposuretothesamefoodallergenswhilepromotingintestinalhealing.Afour-dayrotationdietisusuallyfollowedforaminimumof30-90days.Somephysiciansevenrecommendfollowingafour-dayrotationdietforsixmonthstoayear.Afterthespecifiedperiod,reactivefoodsareusuallyintroducedgraduallytoseewhatreactionoccurs.Somepeoplecanbegintoeatsomeoftheirreactivefoodsonalimitedbasis.
AbouttheFour-DayRotationDiet
Oneofthemosthelpfulwaysofreducingfoodsensitivitiesorfoodintolerancesistofollowafour-dayfoodrotationdiet.The
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purposeofthisregimenistominimizeexposuretoallergensinafoodbyconsumingthatfoodonlyonceeveryfourthday.
Sincethemicrovilliinthesmallintestineregenerateeverythreetofourdays,damagedonebyaparticularfoodislimitedtoaone-dayexposureandthenthedigestivetracthealsitselfbeforethatfoodiseatenagain.
Milkproducts,eggs,wheat,andcornarethemajorfoodintolerancesbuteachpersonmayhaveatotallyuniquelistofreactivefoods.Oneperson'spoisonmayprovideanotherindividualanexcellentnutrition.
Highlysensitivepeoplemayevenneedtovarythetypeofvegetableoilsusedeachday.Fortunately,manydifferentkindsofvegetableoilsareavailable-sunflower,sesame,olive,walnut,avocado,corn,safflower.
Ifyouhavesymptomsduringthefour-dayrotationperiod,writethemdown(i.e.,''lotsofgasduringtheday"or"heartburnaftereatingdinner").Shouldthesesymptomsrecur,certainfoodsmaybecausingaproblem.Furthereliminationmaybeneededtoidentifywhichfoodiscausingthesymptoms.
Aftercontinuingonarotation-dietregimeforthreetosixmonths,youmaybegintoreintroducefoodsandevaluateiftheystillcauseproblems.Eachweekintroduceonenewfoodandrecordanyunusualsymptoms-attitudechange,alertness,achesandpains,rapidpulse,hearingorvisiondifferences,fatigue,etc.Sincemanyfoodscausedelayedreactionsupto72hoursaftertheyareeaten,youneedtobealertforsymptomsuptothreedaysafterconsumingit.Ifthereisareaction,continuetoavoidthatfood.Ifthereisnoreaction,addthatfoodtoyourrotationdieteveryfourdays.Ifyoueatthefoodmorefrequentlythanthatyoumayredevelopasensitivitytothatfood.
Varietyisthesecrettolivingwithfoodsensitivities.Avoideatingthe
samefoodsdayafterday.Experimentingwithnewfloursandingredientscanbearewardingexperienceinmealplanning.Newtastesandtextureswilldelightthepalateofmanyfood-sensitiveindividuals.
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Afour-dayrotationdiettakesahighlevelofcommitmentandcompliance.You'llneedtime,motivation,andfamilysupporttomakethisstepinthetreatmentprocessareality.
Tobegin,stopeatingmixturesoffoodwherehiddeningredientsmaybepresent,sothatfoodtolerancescanbecarefullyconsidered.Eatingaplainandsimpledietkeepsfoodallergenstoaminimumandallowsforhealthyintestinalrecovery.Ahealthygutresultsinimprovednutritionalstatusinthebody.
Oneofthemajorproblemsinplanningarotationdietistofindacompletelistofallfoodswithinonefoodfamily.AcompleteguidetomostfoodsisincludedintheFoodFamilyIndexesinAppendixB.
Four-DayRotationDietMenus
Yourfour-dayrotationdietplanmustbeindividualizedbecausenotwopeoplehavethesamefoodsensitivities.Thisprocesscanseemlikeamonumentaltaskforsomeoneunfamiliarwithfoodfamilygroupingsandlittleinterestinplanningmeals.Thisbookhasdonetheworkforyou.
Wheat-FreeDiet
Manyprocessedfoodscontainwheatasaningredient;therefore,itisimportanttoknowthenamesofingredientsthatindicatethepresenceofwheat.
all-purposeflour
bran
breadcrumbs
breadflour
bulgur
cakeflour
crackedwheatflour
crackermealandcrumbs
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durum
enrichedflour
farinaflour
glutenflour
grahamcrackersandcrumbs
grahamflour
hydrolyzedvegetableprotein(HVP)**
malt***
maltsyrup***
monosodiumglutamate(MSG)**
pastryflour
phosphatedflour
semolina
wheat
wheatflour
wheatgerm
Wheat-FreeFour-DayRotationDiet
Day1
BreakfastOatmeal,Milk,Grapes
LunchTunasalad,RiceFlourMuffins*,Freshfruitcup
DinnerBakedflounder,Rice,Asparagus,Coleslaw
SnacksOatmealCookies*
*Recipeincluded**Glutenand/orwheatisoftenpresentbutnotalways.***Althoughglutenisnotpresentintheseproducts,theproteinofmaltedbarleymaybringaboutareactiontothosesensitivetogluten.
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Day2
BreakfastAmaranthGranola*,Apple
LunchGroundbeefpatty,Frenchfries;Carrotsalad
DinnerFlankstaek,Bakedpotato,Spinach,Tomatosalad
SnacksAppleCrisp*
Day3
BreakfastTeffBananaMuffins*,Papaya
LunchItalianChicken*,Freshfruitsalad
DinnerCornishhen,CornbreadStuffing*,Peas,Romainelettuce
SnacksTeffChocolateChipCookies*
Day4
BreakfastOrangeQuinoaMuffins*,Grapefruit
DinnerLambchop,Bakedsweetpotato,Greenbeans
DinnerCheesepizzawithQuinoaPizzaCrust*
SnacksStrawberries,OrangeQuinoaMuffins*
*Recipeincluded
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Corn-FreeDiet
CornisoneofthemostwidelyusedingredientsinAmericabecauseitiseasilyandcheaplygrown.Corncanbefoundinpracticallyallprocessedfoodsandthereforeisoneofthemostdifficultfoodstoavoid.Learninghowtoidentifycorninitsmanyformsisthefirststepindevelopingacorn-freediet.
Corncanbemadeintocornsyrup,cornmeal,cornoil,andcornstarch.Itcanbefurtherprocessedinto:
modifiedfoodstarch**
dextrin
fructose
maltodextrins
dextrose
lacticacid
sorbitol
mannitol
caramelcolor
alcohol
Cornisusedinthepreparationofmorefoodsthananyotherediblegrain.Belowisonlyapartiallistofsomeofthemanyfoodsinwhichcornmaybeused.
babyfoods
bacon
bakingmixes
bakingpowders
battersforfrying
beers
bleachedwheatflours
bourbonandotherwhiskeys
breadsandpastries
cakes
**Modifiedfoodstarchcanalsobederivedfromotheringredients,suchastapioca,potatoes,orwheat.
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candles
carbonatedbeverages
catsups
cereals
cheeses
chili
chopsuey
chowmein
coffee,instant
colas
cookies
confectioners'sugar
creampies
eggnog
fish,preparedandprocessed
foods,fried
Frenchdressing
frostings
fruits,cannedandfrozen
fruitjuices
fruitpies
fryingfats
gelatindesserts
glucoseandfructoseproducts
grahamcrackers
grapejuice
gravies
grits
gums,chewing
gin
gingerale
hams,cured
Harvardbeets
ices
icecream
jamsandjellies
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leaveningagentsandyeasts
liquors
margarineandshortenings
meats,processedandcoldcuts
milk,inpapercartons
monosodiumglutamate(MSG)
peanutbutterandcannedpeanuts
pickles
powderedsugar
puddingsandcustards
saladdressings
salt
sandwichspreads
saucesforsundaes,meats,fish,etc.
sausages
sherbets
softdrinks
spaghetti
soups,creamed,thickened,andvegetable
soymilk
syrups,corn
teas,instant
tortillas
vanillin
vegetables,canned,creamed,andfrozen
vinegar,distilled
waffles
wines
Remembertoreadthelabels.Someoftheproductsmaybecorn-free.
Corncanalsobeusedinotherways.Plasticfoodwrappers,waxedpapercartonsformilkandsomejuices,papercups,andwax-coatedpaperplatesaredustedwithcornstarchtopreventsticking.Cornstarchiseveninbodypowders,cosmetics,toothpastes,andsoaps.Cornproductsareusedinmanymedicines
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andvitamins.Cornmayalsobeusedasanadhesiveforpostagestampsandenvelopes.
Becauseofthewidespreaduseofcorn,theonlywaytobesuretoavoiditisbypreparingallfoodsathome.Corn-freecookingisstilltheeasiestpartofstayingonacorn-freediet.Simplysubstituteanotherstarchforthickeningfoods.Buycorn-freebakingpowderandusemaplesyrup,honey,orsugarinplaceofcornsyrup.Usecorn-freeoil,suchassaffloweroil.
Corn-FreeFour-DayRotationDiet
Day1
BreakfastSpeltBiscuits*,Strawberries
LunchGroundbeefpatty,Frenchfries,Carrotsalad
DinnerFlanksteak,Bakedpotato,Broccoli,Freshfruitcup
SnacksSpeltChocolateChipCookies*
Day2
BreakfastOatmeal,Milk,Banana
LunchItalianChicken*,OatBiscuits*,Freshfruitsalad
DinnerCornishhen,OatmealShortbread*,Peas,Romainelettuce
SnacksRaisinOatmealCake*
*Recipeincluded
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Day3
BreakfastAmaranthGranola*,NutMilk*,Prunes
LunchTunasalad,AmaranthMuffin*,Grapes
DinnerBroiledsalmonfilet,Rice,Greenbeans
SnacksChocolatePecanAmaranthBrownies*
Day4
BreakfastPoachedeggonwholewheattoast,Grapefruit
LunchCheesepizza,Corn-freepizzacrust
DinnerLambchop,Bakedsweetpotato,Asparagus
SnacksIcecream**
Egg-FreeDiet
Eggisprobablythesecondmostcommonfoodallergyininfantsandyoungchildren,witheggwhitescausingthemostproblems.
Eggsarefoundinmostprocessedfoods.Sometimesthepresenceofeggsisnotindicatedonthelabel.Forexample,eggwhitesmaybebrushedonbreads,rolls,pretzels,andotherbakedgoodstogiveaglazedeffect.Wine,beer,realrootbeer,coffee,bouillon,andconsommémaybeclarifiedwithegg.
Eggispresentifthelabelindicatesanyofthefollowing:
albumen
ovalbumin
globulin
ovomucin
*Recipeincluded**Corn-free
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ovomucoid
powderedordriedegg
silicoalbuminate
vitellin
ovovitellin
yolk
livetin
CookingSuggestions
Forcakemixes,use1teaspoonofvinegarforeacheggcalledforintherecipe.Sinceeggisabinder,bakedgoodsmadewithouteggswillcrumbleeasily.Itisbesttomakecupcakesinsteadofafull-sizecake,andtryoneofthefollowing.
Use1teaspoonofxanthangumineachrecipetohelpholdthebakedgoodtogether.
Addanextrahalfteaspoonofegg-freebakingpowderforeacheggcalledforinarecipe.
Forthickeningcreamdishesandsauces,addextraflourorcornstarch.
Agoodsubstitutefor1egginthiskindofrecipeis:
2tablespoonsallowedstarch
1/2tablespoonallowedshortening
1/2teaspoonbakingpowder
2tablespoonsliquidsuchaswater,juice,ricebeverage,etc.
Greaseandlightlyflourthecookiesheettopreventcookiesfrom
spreading.
Addextraingredientslikeraisins,nuts,coconut,seeds,orspicestodisguisetheflavorofegg-freecookiesandcakes.
Substitutemashedbananas,apricotpuree,orpureedvegetablesinplaceofeggs(2tablespoonsforeacheggreplaced).
Useunflavoredgelatin(1teaspoondrygelatinmixedwith2tablespoonsliquid)toreplaceanegg.
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Sincehomemadeegg-freemayonnaisegenerallytastesmorelikeflourandvinegarmixedtogether,itisbesttoavoidrecipescallingformayonnaise.
Egg-FreeFour-DayRotationDiet
Day1
BreakfastTeffBananaMuffins*,Grapefruit
LunchTunasalad,RiceFlourMuffin*,Freshfruitcup
DinnerBakedflounder,Rice,Asparagus,Coleslaw
SnacksTeffChocolateChipCookies*
Day2
BreakfastAmaranthGranola*,Milk,Banana
LunchCheesePizza
DinnerLambchop,Bakedpotato,Spinach,Tomatosalad
SnacksAppleCrisp*
Day3
BreakfastSpeltBiscuits*,Strawberries
LunchItalianChicken,SpeltBread*,Freshfruitsalad
*Recipeincluded
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DinnerCornishhen,CornbreadStuffing*,Peas,Romainelettuce
SnacksQuinoaRaisinCookies*
Day4
BreakfastOatmeal,NutMilk*,Prunes
LunchGroundbeefpatty,Frenchfries,Carrotsalad
DinnerFlanksteak,Bakedsweetpotato,Greenbeans
SnacksOatmealCookies*
Milk-FreeDiet
Milkallergyisthemostcommonallergyamonginfantsandchildrenundertheageofthreebecauseoftheirimmatureorinefficientgastrointestinalsystems.Milkallergycancauseavarietyofsymptomsthroughoutlife.Forexample,afteraperiodofavoidanceandfreedomfromsymptoms,thesymptomsmaychangeifmilkisonceagainingested.Aninfantmaysufferfromdiarrhea,butwhenolder,theyoungchildmaysufferfromrhinitis(chronicstuffynose).
Milkhasmanydifferentproteinfractions,butcaseinandwheyarethemostlikelytocausereactions.
Thewheyfraction,whichcontainslactalbuminandb-lactoglobulin,causesthemostreactions.Individualswhoareallergiconlytothewhey(notthecasein)maybeabletotolerategoat'smilksincethewheyfractiondiffersfromcow'smilk,ortheymaytoleratepowdered,boiled,orevaporatedcow'smilk,
*Recipeincluded
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sincethewheyproteinischangedbytheheatingprocess.Thoseallergictothewhey(lactoseintolerant)willhavetoavoidcottagecheeseandothersoftprocessedcheesesbutmaybeabletotoleratehardcheese,suchasSwiss,Edam,Parmesan,cheddar,Gruyère,andRomano.
Caseinremainsstableduringtheheatingprocess,sopowdered,evaporated,orboiledmilkcannotbeconsumedbyapersonwhohasacaseinsensitivity.Thecaseinissimilarbothingoat'smilkandcow'smilk,sobothmustbeavoided.Even''nondairy"creamers,imitationprocessedcheese,imitationcreamcheese,imitationsourcream,andsoybean-basedicecreammaycontaincasein.
Labelsmayhaveoneofthefollowingnamesifaproductcontainsmilkormilkprotein:
lactose
caseinate
potassiumcaseinate
casein
lactalbumin
lactoglobulin
curds
wheys
milksolids
Goat'smilkmaybetoleratedbysomepeoplewhocannottoleratecow'smilk.Thebestwaytoassesstoleranceistotryfreshgoat'smilk.Ifthatdoesnotproducesymptoms,trycannedevaporatedgoat'smilkinrecipeslistingmilkasaningredient.
SubstitutionsforMilkinRecipes
Anequalamountofanyliquidcanbesubstitutedformilk
Goat'smilk,fresh,powdered,orevaporated,iftoleratedSoymilk;add1teaspoonvanillaorlimejuicetoimprovetheflavor
Banana,nut,oroatmilk
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Vegetablewater,thatis,waterusedtocookvegetablesadd1tablespoonextrashorteningtorecipe)
Fruitjuicesorvegetablejuices(add1tablespoonextrashorteningoroiltorecipe)
Forsourcream,mix1/2cupallowedstarchand3/4cupwater,soymilk,orgoat'smilk;stirin2tablespoonsvinegar
CookingSuggestionsforMilk-FreeDiet
Tryfruitsorfruitjuicesinplaceofmilkonhotcereal.
Chillsoymilkfirstandaddflavoringsuchasvanillaextract.
Freezefreshgoat'smilkfirst,thenthaw;thiseliminatessomeofthestrongflavorandodor.
Usekoshermargarine,bread,andprocessedmeatsthatdonotcontainmilk.
Usefruitjuiceinplaceofmilkwhenmakingquickbreads.
Usepurebrothasasubstituteformilkinsaucesandgravies.
Fryfoodsinsaffloweroilorallowedoilinsteadofbutterormargarine.
Milk-FreeFour-DayRotationDiet
Day1
BreakfastOatmeal,NutMilk*,Grapefruit
LunchSlicedturkeyonromainelettuce,OatmealMuffin*,Carrotsandcelery,Grapes
DinnerBroiledchicken,Bakedsweetpotato,
Asparagus,Coleslaw
SnacksLemonOatmealSquares*
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Day2
BreakfastCornflakes,Ricebeverage,Banana
LunchTunasalad,RiceCrackers*,Tomatoandcucumbers
DinnerPoachedsalmon,Rice,Greenbeans,Broiledtomatohalf
SnacksPopcorn
Day3
BreakfastSpeltBiscuit*,Nutbutter,Orangejuice
LunchGroundbeefpatty,SpeltBread*,Lettuceandtomato,Freshfruitsalad
DinnerBroiledbeefsteak,Bakedpotato,Carrots,Leaflettucesalad
SnacksSpeltFlourPlumCoffeecake*
Day1
BreakfastRiceandBarleyMuffins*,Scrambledegg,Strawberries
LunchHamslice,OrangeBarleyFlourBread*,Spinachsalad,Apple
DinnerPorkchop,CornbreadStuffing*,Broccoli,Bibblettucesalad
SnacksBarleyBananaSpiceBars*
*Recipeincluded
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Gluten-FreeDiet
Theingestionofevensmallamountsofglutenbygluten-intolerantindividualscanleadtodamageinthesmallintestinethatmayincreasetheriskoflymphoma.Celiacdiseaseanddermatitisherpetiformis,askinconditioncloselyrelatedtoceliacdisease,aretheprimarydiseasestreatedwithagluten-freediet.
Presentmedicalevidencesuggeststhateatingfoodswithzerolevelsofglutenwillenabletheseindividualstoavoidseriouslong-termhealthrisks.
Avoidingfoodsthatmaycontainglutencanbeadifficulttaskforsomeonewhoeatsconveniencefoodsfrequently.Mealplanningusuallyrequireshomemadesoupsorstews,freshfruitandvegetables,ricecrackers,potatochips,andunbreadedmeatproducts.
Ageneralruleofthumbistoeliminatethesefoodsthatarefrequentlymadewithwheat:
beer
biscuits
bologna
bouilloncubes
bread
cakes
cereals
chocolatecandy
cocomalt
cookedmeatdishes
cookies
cornbread
crackers
doughnuts
dumplings
flour
*Recipeincluded
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flour-rolledmeats
glutenbread
gravies
griddlecakes
icecream
liverwurst
lunchham
macaroni
matzos
muffins
pastries
rolls
scones
Gluten-FreeFour-DayRotationDiet
Day1
BreakfastGrits,Scrambledegg,Orangejuice
LunchTacosalad(groundbeef),Cornchips
DinnerRibeyesteak,Corn,Spinach,Tomatosalad
SnacksPopcorn,Orangewedges
Day2
BreakfastYogurt,RiceBranMuffins*,Banana
LunchTunasalad,Potatochips,Carrotsalad
DinnerBroiledsalmon,Bakedpotato,Mixedvegetables,Coleslaw
SnacksRicePudding*
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Day3
BreakfastCanadianBacon,CornMuffin*,PapayaCubes
LunchHamsandwichonRiceFlourYeastBread*,Leaflettuce,Freshfruitsalad
DinnerPorkchop,Bakedsweetpotato,Greenbeans,Leaflettucesalad
SnacksIcecream**
Day4
BreakfastTurkeySausage,RiceFlourMuffin*,Apple
LunchChef'ssalad(turkeyandcheese),Romainelettuce,RiceCrackers*
DinnerBakedchicken,Rice,Broccoli,Cucumbersalad
SnacksApplejuice,RiceFlourBrownies*
CombinationAllergenMenus
Avoidingasinglefoodorfoodallergenmaybedifficultenough,buttherearesomepeoplewhoneedtoavoidseveralcommonallergensandstillgetvarietyintheirmeals.
Everyeffortwasmadetokeepthesemenussimpleandtasty.Thefour-dayregimencanberepeatedandmodifiedtomeetindividualpreferences.
*Recipeincluded
**Wheat-free,gluten-free
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Gluten-Free,Milk-Free,Egg-FreeFour-DayMenu
Day1
BreakfastGroundTurkeySausage,Grits,Grapefruit
LunchChickenCaesarsalad,Cornbread*
DinnerOrangeglazedCornishhen,CornbreadStuffing*,Broccoli,Freshfruitsalad
SnacksPeanutButterCookies*
Day2
BreakfastSteamedrice,SoyorNutMilk*,Banana
LunchGroundbeefpatty,Frenchfries,Coleslaw
DinnerBroiledbeeffillet,Bakedpotato,Asparagus,Tomato-and-cucumbersalad
SnacksRiceFlourBrownies*
Day3
BreakfastCornMuffins*,Strawberries
LunchHamslices,Cornbread*,Carrotsalad
DinnerPorktenderloin,Bakedsweetpotato,Greenbeans,Romainelettucesalad
SnacksPopcorn,Pear
*Recipeincluded
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Day4
BreakfastRiceFlourMuffin*,Papayawedges
LunchSalmonsalad,Ricecrackers*,Waldorfsalad
DinnerBroiledgrouper,Wildrice,Peas,RedleaflettuceSalad
SnacksApplesauceRaisinCookies*
Wheat-Free,Egg-Free,Milk-FreeFour-DayMenu
Day1
BreakfastGrits,Orangejuice
LunchSlicedturkeyonromainelettuce,SpicyCornbread*,Orangewedges
DinnerBakedchicken,CornbreadStuffing*,Carrots
SnacksBananaCornmealSpoonbread*
Day2
BreakfastOatmeal,NutMilk*,Applesauce
LunchGroundbeefpatty,OatmealBiscuit*,Tomatosalad,Apple
*Recipeincluded
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DinnerBroiledbeefsteak,Bakedpotato,Broccoli
SnacksRaisinOatmealCake*
Day3
BreakfastRiceFlourStrawberryMuffins*,Banana
LunchTunaonRedLeafLettuce,QuickRiceBranBread*
DinnerBroiledsalmon,Rice,Asparagus,Banana
SnacksPuffedRiceBalls*
Day4
BreakfastCanadianbacon,Rice-and-BarleyMuffin*,Honeydewmelonwedge
LunchHamonBibblettuce,OrangeBarleyFlourBread*
DinnerPorkchop,Sweetpotato,Cucumbersalad,Melonballs
SnacksBarleyFlourSugarCookies*
Gluten-Free,Milk-FreeFour-DayMenu
Day1
BreakfastCanadianbacon,Ricebread,Strawberries
LunchHamsalad,RiceCrackers*,Tomatoandcucumbersalad,Plum
*Recipeincluded
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DinnerPorkchop,SavoryRiceDressing*,Carrots,Redleaflettucesalad
SnacksRiceFlourLemonSquares*
Day2
BreakfastCornflakes,Ricebeverage,RiceFlourMuffin*,Papayacubes
LunchGroundbeefpatty,Frenchfries,Coleslaw
DinnerFlanksteak,Acornsquash,Broccoli,Bibblettucesalad
SnacksMiniFruitcakeCookies*
Day3
BreakfastScrambledegg,Grits,Orangewedges
LunchGroundturkeyburger,SpicyCornbread*,Carrotsalad
DinnerRoastturkey,Bakedsweetpotato,GreenBeans,Freshfruitsalad
SnacksCornMuffin*,Grapefruitjuice
Day4
BreakfastSoyRiceGranola*,NutMilk*,Banana
Lunch Tunaricecasserole,Mixedvegetables,Waldorfsalad
*Recipeincluded
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DinnerBroiledtrout,Rice,Asparagus,Romainelettucesalad
SnacksTeffApplesauceCake*
Wheat-Free,Corn-Free,Milk-FreeFour-DayMenu
Day1
BreakfastScrambledegg,Milletmuffin,Applejuice
LunchChickensalad,Pumpkinmilletbread,Coleslaw,Plum
DinnerCornishhen,Acornsquash,Broccoli,Cucumbersalad
SnacksMillet-ApplesauceCookies*
Day2
BreakfastCreamofrice,NutMilk*,Banana
LunchTunasaladonRiceFlourYeastBread*
DinnerBakedflounder,Rice,Spinach
SnacksRiceFlourMuffin*
*Recipeincluded
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Day3
BreakfastAmaranthGranola*,Papayacubes
LunchGroundbeefpatty,Frenchfries,Lettuceandtomato
DinnerBroiledflanksteak,Bakedpotato,Slicedtomatosalad,Asparagus
SnacksAmaranthCake*
Day4
BreakfastOrangeBarleyFlourBread*,Orangejuice
LunchTurkey,Rice-and-BarleyMuffin*,Orange
DinnerLambchop,SweetPotato,Peas
SnacksBarleyFlourBrownies*
Grain-Free,Egg-Free,Milk-FreeFour-DayMenu
Day1
BreakfastTurkeysausage,Friedpotatoes
LunchTunasaladonLettuce,Potatochips
DinnerBroiledsteak,Bakedpotato,Mixedgreens,Carrots
SnacksPotatochips
*Recipeincluded
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Day2
BreakfastBeefpatty,Grapefruit,Sweetpotatopatty
LunchTacosaladwithgroundbeef,lettuce,tomato
DinnerBroiledsalmon,Bakedsweetpotato,Greenbeans
SnacksSweetpotatochips
Day3
BreakfastFreshporkbacon,Strawberries,Steamedpumpkin,Maplesyrup
LunchSalmon,Caesarsalad(nocroutons)
DinnerVenisonStewwithVegetables*
SnacksFreshfruitinSeason
Day4
BreakfastVenisoncutlet,Pear,Mashedturnippatty
LunchVenisonStewwithVegetables*
DinnerBroiledgrouper,Mashedturnips,Spinach
SnacksBanana
FastingandDetoxDiet
Thosewithseveredigestionproblems-frequentlycausedbyusingantibioticdrugsandover-the-counterpainmedication-
*Recipeincluded
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mayfindthefastinganddetoxificationdietthebestwaytojumpstarttheirjourneytodigestivewellness.
Afastisfrequentlyindicatedinmedicaltextsasthefirststeptocorrectseveredigestiveproblems.Inaddition,eachmajorreligionintheworldhasafastingritual,whichisoftenrecommendedforpurifyingthebody.Fastingallowsthedigestiveorganstorest,whichaidsinthelossofbodyfatandhelpsregulateliverdetoxification.
Ashorttwo-tothree-dayfastcanbeginhealingtheintestinalwallandhelpcontrolfoodsensitivities.Drinkinglotsofwater(orfruitjuice,ifyourbodytoleratesit)helpsfacilitatetheeliminationoftoxins.
Morerestfulsleep,heightenedmentalclarity,eliminationoffoodcravings,andimprovedself-controlhavebeenreportedfollowingfastinganddetoxificationprograms.PatrickKingsley,M.D.,recommendsafive-dayfasttoensuretheadequatehealingofthegastrointestinalmucosa.Anysuchfastshouldonlybeundertakenwiththeadviceandmonitoringofaqualifiedprofessional.
JeffreyBland,Ph.D.,recommendsadetoxificationprogramusingspecificfoodsdesignedtoprovideextranutrientstoaidgastrointestinalhealing.Manyhealth-carepractitionersarebeginningtorecommendhighqualitynonallergenicproteinfoodalongwithnutrientsupplementsduringdetoxificationtoavoidtheproteinlossesobservedinanimalswhowereputonsimilarfastingprograms.
Afterafastordetoxificationregimen,youcanaddfoodsbackslowlyandnoteanysignsoffoodsensitivity.Addingonenewfoodeveryfourdaysallowsyourbestchanceofassessingthatfoodasapossibleirritant.
EliminationDiet
Aneliminationdietisdesignedtoincludeonefoodwithalowantigen
countfromeachfoodgroup.Besureit'safoodforwhichyouhaveastrongtolerance.Alowantigenmenuformanyis
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turkey,rice,greenbeans,pears,andsafflowerseedoiloravocado.Eatthesefoodsexclusivelyforfourdaystoassessthebodysymptoms-reductioninjointpains,headaches,moodswings,sleepiness,etc.Ifthesymptomspersist,omitonefoodeachdaytoidentifythefoodcreatingtheintolerance.Eatallyouwantofthenonreactivefoodstosatisfyyourhunger.
Oncethesymptomshavedisappeared,addonenewfoodeveryfourdaystodeterminehowwellyourbodytolerateseachfood.Avoidanyfoodsthatcauseyoursymptomstoreappearforathree-tosix-monthperiodbeforeintroducingthemagain.Thisregimenisnotfrequentlyfollowedasatreatmentprogrambecausepeopletendtogetboredandthetimeperiodneededtoassesseachfoodissolong.Butifyoucansticktoit,thisdietdoespayoff.
Desensitization
Desensitizationisusedbothtodiagnoseandtreatfoodallergies.Theprocedureinvolvesplacingadoseofthesuspectedallergenundertheskinorunderthetonguetoprovokesymptomsanddeterminewhatdoseisneededtoneutralizethesymptoms.Somecriticismofthistechniquehasbeenmade.Thequalityofthefood-testingproductshasbeenquestionedasfoodsupplierschangeandconsistencyofthetestingsolutionthroughoutayearorovertheyearsmaydecreasetheeffectivenessofthisregime.
Desensitizationdoesallowgreaterfreedomoffoodchoicesandmorevariedmenuselection-withoutthefullrangeofsymptoms-formanypeoplewhoareunabletofollowastrictrotationdiet.Anallergistcanprovidemoredetailsonthismethodoftreatmentforfoodallergies.
FoodCombining
Variousfoodsdigestdifferentlyinthegastrointestinaltractaccording
tosomenutritionalbiochemists.Differentfoodsrequirevarioustimesandenzymesfordigestion.Certaincom-
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binationsoffoodsmaynotbetoleratedwheneatentogethersothesearebestavoided-especiallyiftheycausegasorbloating.Melonsandcucumbersaretwocommoncausesofdigestivedistressforsomepeople.
FoodcombiningisaconceptofeatingadvocatedbyHerbertM.SheltonoftheDr.Shelton'sHealthSchoolinSanAntonio,Texas.Thisconceptofeatingevaluatesallthefactorsthatinfluencelife-air,water,food,sunshine,rest,sleep,cleanliness,andemotionaladjustment.Criticsoffoodcombiningmaintainthathumanshaveeatenacomplexvarieddietthroughouttheagesbasedmoreonavailabilityoffoodsthanoncorrectcombinations.Butoneofthefeaturesofthisfoodplanistocreateastructureforlimitingfoodchoices.Restrictingfoodschosenforamealcanlimitcaloriesand/orfatchoices.Itmayevenresultinagreatervarietyoffoodseatenthanpreviouslyincludedinthediet.Themorevariedthediet,thelesslikelyitisthatfood-sensitivitysymptomswilloccur.
EliminationDietandMenus
Aneliminationdietisfrequentlyrecommendedforpeoplewithseverefood-allergysymptoms.Thegeneralpurposeoftheeliminationdietistohelppeoplestopconsumingfoodstheymaybeintoleranttowithoutusingothertestingprocedures.Thedietismilk-free,lowfat,andgluten-free.
EliminationDietGuidelines
Drinktwoquartsoffilteredwatereachday.
Avoidcoffeeandfoodsthatcontaincaffeine(tea,chocolate,softdrinks,evendecaffeinatedcoffee).
Eliminatepharmaceuticalproductsthatcontaingliaden,suchasActifed,Advil,aspirin,Benadryl,Centrum,Excedrin,GasX,
ibuprofen,Naprosyn,One-A-DayMulti-Vitamin,Pepcid,Premarin,Prednizone,Tagamet,andTylenol(adaptedfromJournalofPediatricGastroenterologyNutrition,Vol.19,No.29,1984).
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Eatonlytheallowedfoodsfromthelistthatfollows.
Followthedietforatleasttwotofourweekstoassessyourprogress.Animprovementisusuallynotedbetween10daysandthreeweeksfromthestartofthediet.Addfoodsbackveryslowly-oneperweek-toidentifywhichfoodscreatesymptoms.
EliminationDietFoodGroup Allowed AvoidMeat,Fish,Poultry Chicken,turkey,all
legumes,driedpeasandlentils,fish(salmon,halibut,flounder)
Beef,pork,lamb,coldcuts,frankfurter,sausage,processedmeats,egg
DairyProducts None Milk,cheese,icecream,cream,nondairycreamers
Starch/Bread/CerealsWhiteorsweetpotato,rice,tapioca,corn-freeandgluten-freeproducts
Allwheat,corn,rye,oats,millet,spelt,teffproducts
Vegetables Allvegetables,servedplain,preferablyfreshorfrozen
Vegetablesservedcreamedorincasseroles
Fruits Unsweetenedfresh,frozen,orwater-packed,cannedfruits
Fruitdrinks,-ades,citrus,strawberries,driedfruit
Beverages Unsweetenedfruitorvegetablejuices,
Milk,coffee,tea,cocoa,coffee
(tablecontinuedonnextpage)
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(tablecontinuedfrompreviouspage)
FoodGroup Allowed AvoidBeverages water,noncitrusherbalteasubstitutessuchas
Postum(r),alcoholicbeverages,softdrinks,sweetenedbeverages,citrusjuices
Fats/Oils/NutsCold/expellerpressed,unrefined,canola,flax,sunflower,sesame,pumpkin,squashseeds/butters,saladdressingsmadefromallowedingredients,almonds,cashews,pecans,walnuts
Oliveorsunfloweroils,ghee(clarifiedbutter),margarine,shortening,unclarifiedbutter,refinedoils,peanuts,saladdressingsandspreads
EliminationDietMenu
Day1
BreakfastGroundturkeypatty,Creamofrice,Slicedbanana
LunchSlicedturkey(notprocessedturkeylunchmeat),Ricecakes,Lettuceandtomato,Applesauce
DinnerBakedchicken,Brownrice,Greenbeans,Tossedsaladwithoilandvinegar
SnacksWarmapplejuice,Puffedricecereal
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Day2
BreakfastRiceflourwaffle,Applebutter,Slicedpeaches
LunchChoppedchicken,Tossedsaladwithoilandvinegar,Ricecrackers,Banana
DinnerBroiledsalmon,Rice,Steamedcarrots
SnacksFruitcup,Ricecakes
Day3
BreakfastRicecakes,Casheworalmondbutter,Pear
LunchSalmonstripsontossedsaladwithoilandvinegar,Ricecakes,Apple
DinnerBakedsnapperfillet,Bakedpotato,Asparagus
SnacksPotatochips
Day4
BreakfastSteamedRice,FreshFruit,AppleJuice
LunchPoachedchicken,Stir-friedvegetables,Rice
DinnerSautéedflounder,Wildrice,Broccoli
SnacksPopcorn
Thismenuisdesignedtobeblandandusesimplefoodssothatfoodallergenscanbeeasilyidentified.Duringthefirstonetotwoweeksit
isbesttofollowitcloselywithoutaddingmuchseasoningtoavoidintroducingunsuspectedallergens.
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6SpecialDietsforSpecialNeedsOnceyou'vediscoveredyourfoodsensitivity,youmustlearntoavoidyourproblemfoodoradditive.Herearesomespecialdietsforavoidingthesecommonsubstances:sulfites,tartrazine,salicylate,MSG,
lactose,yeast,andmold.
Sulfite-FreeDiet
Sulfitesareamajorcauseoffoodsensitivityduetoafoodadditive.Peoplewithasthmaaremostaffectedbysulfites,butotherscanbesulfitesensitiveaswell.Somepeoplewithchronicurticariaorskinrashmaybesensitivetosulfitingagentsinfoods.
Sulfitesarewidelyusedinthefoodsupplyandmaynotbelistedontheingredientlabel.Sulfitesareusedtocontrolbrowninginfoods,asapreservativeindrugsandfoods,andasableachingagentordoughmodifierinbreads.Someformsofsulfitesthatmaybelistedonthefoodlabelare:sodiumsulfite,sodiummetabisulfite,sodiumbisulfite,sulfurdioxide,potassiumsulfite,sodiumsulfite,potassiummetabisulfite,andpotassiumbisulfite.
Severalfoodsandbeveragesareknownfortheirhighsulfitecontent.Driedapricotshavethehighestsulfitecontentofanyfoodcurrentlyonthesupermarketshelves.Winehashighquantitiesofsulfitesbecausesulfurdioxidegasisusedtosterilizewinebarrelsandsulfitesareaddedtowineasapreservative.
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ReactionstoSulfitesAsthmatic NonasthmaticFlushingofskin SkinrashDizziness LossofbloodpressureReducedbreathing ItchingskinWheezing DiarrheaLossofconsciousness Dizziness
NauseaAbdominalcrampsChesttightnessBloated,puffyhandsorfeetTinglingofskin
FoodsContainingSulfites
cerealscontainingdriedapples,driedpeaches,coconut
cookies,cakes,pastrieswithapricots,figs,ordriedfruit(notprunesordarkraisins)
conveniencepotatoproducts-mashedpotatoes,scallopedpotatodishes,frozenpotatoes
grapes(sulfitesusedasapost-harvestfumiganttopreventrotting)
seafoodproducts-shrimp,lobster,driedcod,scallopsmushroomswashedinsulfitesolution
whitegrapejuice,cider,beer,wineandwinecoolers,apricotnectar,peachnectar
maraschinocherries
cannedfruitfillings-apple,peach
drysaladdressingandgravymixesplusdehydratedvegetablemixes(e.g.,soup)
relishes,sauerkraut
winevinegar,horseradish,pickles,olives
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BewareofSaladBars
Manyreactionstosulfiteshavebeenattributedtosaladbars.Sulfitesareusedonfreshfruits,guacamole,andlettucetoinhibitbrowning.
Restaurantshavealteredtheiruseofsulfitesonsaladbaritemsbutsensitivepeoplewoulddobesttoaskbeforeindulging.
Tartrazine-FreeDiet
Fooddyes,particularlytartrazine(FDAYellowNo.5),areimplicatedasthecauseofacuteandchronicskinrashesorurticaria.Tartrazineisusedinmanyfoods,medications,andpersonalhygieneproducts.Manufacturersarenotrequiredtolisttartrazineonthefoodlabel,socalltocheckifyouareunsureofanyproduct.
FoodsThatMayContainTartrazine
pennycandies,caramels,fruitchews,fruitdrops,butterscotchsquares,candycorn
Filledchocolate(notpurechocolate)
Softdrinks,fruitdrinks,fizzylemonade(exceptplainlemonade)
jellies
jams,marmalades(unlesshomemade)
stewedfruitsauces,fruitgelatins
fruityogurt
icecream,sherbet,icemilk
piefillings
vanilla,butterscotch,orchocolatepuddings
caramelcustard(unlesshomemade)
whipsanddessertsauces(vanillacustard)
commercialsoupsandsoupmixes
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commerciallypreparedcakesandfrostings
cocoa,hotchocolatemixes
flavoringextracts-imitationbananaandpineapple
orangedrinks-Tang,Awake
Gatorade
gelatindesserts
Nondairycream(liquidandpowder)
Checkwithyourpharmacistforinformationondrugscontainingtartrazine.
Low-SalicylateDiet
Salicylatesoccurnaturallyinsomefoods-predominantlyfruits.Othersourcesofacetylsalicylicacidareaspirinandaspirin-containingmedications,methylsalicylate(salicin)orwintergreen/mintflavoringaddedtofoodsandpersonal-careproducts.
Salicylate-freedietsareusedinthetreatmentofchronicurticaria(hives).Manyindividualswhoexperiencehiveshaveahistoryofaspirinsensitivity.
FoodsThatContainSalicylates
Fruits Apricots,blackberries,boysenberries,cherries,currants,dewberries,gooseberries,huckleberries,maraschinocherries,melon,nectarines,peaches,raisins,raspberries,prunes,strawberries,cranberries,grapefruit,pineapples
VegetablesCucumbers,greenbellpeppers,alfalfa
sprouts,asparagus,beansprouts,broccoli,okra,parsnip,spinach,squash,sweetpotatoes,zucchini,waterchestnuts
OtherFoods
Tea,rootbeer,beer,wine,vodka,cloves,pickles,catsup,Tabascosauce,cidervinegar,winevinegar,avocado,saladdressings
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FoodstoEatonaLow-SalicylateDiet
Fruits Apples,applejuice,bananas,figs,kiwi,lemon,mango,pear,pomegranate,redplums,rhubarb,seedlessgrapes
VegetablesCabbage,carrots,cauliflower,celery,corn,freshtomatoes,greenpeas,lettuce,mushrooms,onions,turnips,whitepotatoes
MSG-FreeDiet
MSG,alsoknownasmonosodiumglutamate,isaflavorenhancerusedinmanyfoods.MSGisanaminoacidproducedbyfermentationfoundincountlessfoodsfromsoupsandsaucestobouillon,andinmorethan90percentofpreparedsaladdressings.NearlyanythingwiththewordflavoringonthelabelislikelytocontainMSG.
Itisestimatedthatover25percentofthepopulationmaybesensitivetoMSG.Thistoxicfoodreactioncantakemanyforms:headaches,migraines,nausea,rapidheartbeat,dizziness,asthmalikesymptoms,andintestinalcramps.
MSGcancausebraincellstoexcitethemselvestodeath.Insomepeople,theslowdeteriorationisnotedinyears.Otherpeoplemayexperiencebraincellhyperactivitymorequickly,whilesomemayneverbeaffected.MSGisafoodadditivecausinganexcitotoxineffectatthebrainreceptorlevel.Theseexcitotoxinseventuallycausenervestowearoutjustbeforetheydeterioratefromexcessivestimulation.
IfyoususpectMSGiscausingyoursymptoms,stopeatingallprocessedfoods.Eatonlywholeunprocessedfoodsforsevendays.Thenfeastonyourfavoritefoodsthatmaycontainanyofthesecompoundsand
watchforsymptoms.
ThesetermsmeanMSGisaningredient:
autolyzedyeast
calciumcaseinate
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gelatin
glutamicacid
glutamine(flavorenhancer)
hydrolyzedprotein
monopotassiumglutamate(flavorenhancer)
monosodiumglutamate(flavorenhancer)
sodiumcaseinate
texturedprotein
yeastextract
yeastnutrient
ThesemayhaveformsofMSG:
babyfood
barleymalt
bouillon/broth/stock
carrageenan(seaweedextractbreakdowncatalyst)
enzymes
fermented
flavor(s)/flavoring(s)
maltextract
maltflavoring
maltodextrin
pectin(fruitextractforjelling)
proteaseenzymes
protease(enzyme/proteinforjelling)
naturalbeefflavoring
naturalchickenflavoring
naturalflavor(s)/naturalflavoring(s)
naturalporkflavoring
proteinfortified
proteinmodified
seasoning(s)
soyprotein
soyproteinconcentrate
soyproteinisolate
soysauce
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soysauceextract
tunafish
ultrapasteurized
wheyprotein
wheyproteinconcentrate
wheyproteinisolate
Paycloseattentiontohowyoufeelandanybodysymptomsthatshowupinthetwodaysafteryoubegintoeatprocessedfoodsagain.Decideifeatingthesefoodsisworthcontinuingtohavethesesymptoms.
Lactose-FreeandMilk-FreeDiets
Milkisoneofthemajorcausesofgastrointestinalproblemsinallagegroups.Lactase,theintestinalenzymeneededfordigestionoflactose,isusuallypresentinadequateamountsduringinfancyunlessaninfectioninthedigestivetractoccurs.AlactasedeficiencycanbequitecommoninadultAfricanAmericans,Asians,NativeNorthAmericans,andEasternEuropeanJews.
Symptomsoflactasedeficiencyincludebloating,flatulence(gas),abdominalcramps,anddiarrhea.Oftenthesesymptomsarecalledirritablebowelsyndrome.
Atbirth,anormalinfanthasenoughlactasetoenableittodigestbreastmilkoramilkformula.Thistoleranceusuallylastsuntilagefourtofiveyearswhenlactaselevelsbegintodecrease.Somepeoplediscoverthatmilkdoesn'tagreewiththemandconsequentlyavoidit.Otherskeeptestingtoseehowmuchmilk,icecream,andcheesetheycandigest.
Todifferentiatebetweenthesymptomsoflactoseintoleranceandmilk-proteinallergy,anallergytestisrecommended.Milkproteinhypersensitivityusuallyoccurswithinthefirsttwoorthreemonthsoflifeanddisappearsbetweentheagesoftwoandfour.Usingamilk-freeformulaandmilk-freedietisbelievedtoalleviatethesymptoms.
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Themenusandrecipesinthisbookaremilk-free.Theycanbeusedbypeoplewhoaresensitivetomilkproteinandthosewhoaresensitivetolactose.
Peoplewithlactasedeficiencymaychoosetofollowalow-lactosediettominimizesymptomswithoutgivingupdairyproductscompletely.Notalldairyfoodshavethesameamountoflactosecontent.Hardcheeses(withthewheyremoved)containlimitedamountsoflactose.Cottagecheese,yogurt,andicecreamhavelesslactosethanmilkdoes.
LactoseContentofSelectedDairyProducts
Amount Lactose/Grams
Milk 1cup 11
Buttermilk 1cup 9-11
Whipped-creamtopping1tablespoon 0.4
Lightcream 1tablespoon 0.6
Half&half 1tablespoon 0.6
Low-fatyogurt 1cup 11-15
Cheeses
Blue 1ounce 0.8
Cream 1ounce 0.8
Parmesan 1ounce 0.8
Colby 1ounce 0.8
Camembert 1ounce 0.1
Limburger 1ounce 0.1
Cheddar 1ounce 0.5
Gouda 1ounce 0.5
American 1ounce 0.5
Cottagecheese 1cup 6.0
Butter 2pats 0.1
Margarine 2pats 0
Icecream 1cup 9
Sherbet,Orange 1cup 4
Page77
FoodsContainingLactose
Ifyouarelactoseintolerant,youwillprobablyfinditbesttoeliminatemostofthefollowingfoodsfromyourdietuntilyoursymptomsarereduced.Thenyoucanaddasmallportionoflactose-containingfoodsuntilyouhaveidentifiedyourtolerancelevel.
Dairyfoods Milk,cheese,icecream,sherbetmadewithmilk,yogurt
Meats Liverwurst,frankfurters,andcoldcutscontainingdrymilk(allkoshermeatproductsaremilk-free)
FruitsandVegetables
Anypreparedwithacreamsauce,whetherfresh,frozen,orcanned
Breadproducts
Anybread,cereal,pancakes,waffles,Frenchtoastmadewithmilk
MiscellaneousCandy,caramels,butterscotch,toffee;cakes,cookies,pies,puddingsmadewithmilk
Yeast-FreeandMold-FreeDiet
Yeast-freeandmold-freedietsarerecommendedforthosewithyeastsensitivityandchronicyeastdisordersofthegastrointestinalorurinarytractorgenitalarea.Omittingthesefoodsfromthedietcanminimizeexposuretoyeastallergens.Toavoidmoldinleftoverfoods,discardanythingthatisnoteatenwithintwodays.
Thesefoodscontainyeastandmoldandshouldbeminimizedinthedietofthosesensitivetoyeastandmolds:
Bakedgoodsmadewithyeast-breads,rolls,coffeecakes,pastries
Wine,beer,whiskey,brandy,gin,rum,vodka,cider,gingeraleandrootbeer;fermentedliquorsfrommalt
Page78
Foodsthatcontainmalt-maltedmilkdrinks,cereals,candy.(Maltissproutedgrainthatisdried.)
Vinegar(distilledfromgrains,apple,orrice)andvinegar-containingfoods-mayonnaise,saladdressings,mustard,catsup,Worcestershiresauce,barbequesauce,chilisauce,shrimpsauce,pickles,relishes,greenolives,sauerkraut,pickledvegetables,mincemeat,blacktea,soysauce
Smokedandpickledmeatsandfish,includingsausages,hotdogs,cornedbeef,pastrami,pickledtongue,bacon,ham
Driedandcandiedfruits-raisins,apricots,dates,prunes,figs
Freshfruitswithbruisedandbrownspots-peelanddiscardbrownareas
Fruitandvegetablejuicesunlessfreshlysqueezed
Melons,especiallycantaloupe
Peanutsandpeanutbutterduetoaflatoxins
Cheese(includingcottagecheeseandcreamcheese),sourcream,buttermilk
Bvitaminsunlessstatedyeast-free
Antibioticsderivedfrommolds-penicillin,streptomycin,tetracyclines
(Mold-sensitiveindividualsalsoreportallergicsymptomsaroundfreshlycutgrass,cerealgrains,hay,andweeds,soavoidtheseaswell.)
Page79
7MainDishes
MexicanLasagna
(NoWheat,Egg,Gluten)
1cupchicken,cooked,cutintobite-sizepieces
1smallcanenchiladasauce(mild/hot)
15-ouncecantomatosauce
9-126-inchcorntortillas
8ouncesshreddedcheddarormozzarellacheese
Preheatovento375°F.Combinechicken,enchiladasauce,andtomatosauceinabowl.Lightlyoila2-quartcasseroledishandlinebottomwith3-4tortillascuttofit.Spreadwithone-thirdofthechickenmixture.Sprinkleonone-fourthofthecheese.Layeranother3-4tortillasontop.Spreadwithanotherone-thirdofthechickenmixtureandsprinkleonanotherone-fourthofthecheese.Topwithremainingtortillas,chickenmixture,andcheese.Bakeuncoveredabout40minutes.
Makes6servings
Oneserving=536calories
23gprotein
34gcarbohydrates
16gfat
783mgsodium
Page80
VenisonStewwithVegetables
(NoWheat,Egg,Milk,Gluten)
1poundvenison,cutintobite-sizepieces
1cupchoppedonion
2garliccloves,minced
4carrots,cutinto1/2-inchpieces
2stalkscelery,cutinto1/2-inchpieces
2largepotatoes,cutinto1/2-inchpieces
2cupswater
1teaspoonsalt
1/2teaspoonfreshlygroundblackpepper
Brownvenisoninanon-stickpan.Addtheremainingingredientsandsimmerovermediumheat1-11/2hoursuntilmeatistender.
Makes4servings
Oneserving=291calories
23gprotein
16gcarbohydrates
5gfat
303mgsodium
Page81
ChickenSalad
(NoWheat,Egg,Milk,Gluten)
salt
pepper
2chickenbreasts,split
4redplums,pittedanddiced
4scallions(orgreenonions),slicedthin
16peapods
16walnuthalves
Lightlysaltandpepperchickenbreasts,thensautéthemovermediumheatabout4minutesoneachsideuntilnolongerpink.Removefromheatandletcool.Sliceintobite-sizepieces.Combinechickenwiththeremainingingredients.ChillandservewithWalnutOilDressing.(SeeIndex.)
Makes2servings
Oneserving=297calories
26gprotein
12gcarbohydrates
9gfat
18mgsodium
Page82
BlackBeanTortillaCasserole
(NoWheat,Gluten,Egg)
2cupscoarselychoppedonion
2clovesgarlic,minced
1cupcoarselychoppedgreenbellpepper
1cupcoarselychoppedredbellpepper
3/4cuppicantesauce
11/2teaspoonsgroundcumin
215-ouncecansblackbeans,drained
1141/2-ouncecanstewedtomatoes,undrainedandhopped
126-inchcorntortillas
11/2cupsshreddedMontereyJackcheese
1cupshreddediceberglettuce
1/2cupseeded,chopped,unpeeledtomato
4tablespoonssourcream
Placelargenonstickskilletovermediumheatuntilhot.Addonionandgarlic,andsauté4minutesoruntiltender.Addbellpeppers,andsauté3minutesoruntiltender.Addpicantesauce,cumin,andblackbeans.Cook5minutes,stirringoccasionally.Removefromheat,andsetaside.
Preheatovento350°F.Coata13''×9"×2"bakingdishwithvegetableoil.Spoon1cupofbeanmixtureintobakingdish.Arrange6tortillasinasinglelayeroverbeanmixture;topwith1/2ofthecheese.Spoon21/2cupsofbeanmixtureovercheese.Arrange6
remainingtortillasovercheese;topwithremainingbeanmixture.
Coverandbake30minutes.Uncoverandtopwithremainingcheese.Bake,uncovered,another5minutes,oruntilcheese
Page83
melts.Letstand5minutesbeforeserving.Topwithlettuceandtomato.Cutinto41/2-inchsquares;topeachservingwith2teaspoonssourcream.
Makes6servings
Oneserving=496calories
18gprotein
269gcarbohydrates
8g fat
703mgsodium
Page84
MushroomBarleyCasserole
(NoWheat,Milk,Egg)
4cupsbeefbroth
1/4cupvegetableoil
2tablespoonsdriedchoppedonions
121/2-ouncecanmushroompieces
1cuppearlbarley
1teaspoonsalt
Preheatovento350°F.Combineallingredientsinungreased2-quartcasseroledish.Bake,uncovered,for1hour,stirringseveraltimes.Coverandbake30additionalminutes.
Makes8servings
Oneserving=126calories
3gprotein
18gcarbohydrates
5gfat
299mgsodium
Page85
ItalianChicken
(NoWheat,Egg)
2chickenbreasts,split
1/4cupbarleyflour
2tablespoonsgratedParmesancheese
1/4teaspoondriedoreganoleaves
1/4teaspoondriedbasilleaves
1/4teaspoonsalt
Preheatovento350°F.Washchickenpiecesandpatdry.Stirtogetherflour,cheese,andherbsinasmallbowl.Rollchickeninherbblend.Placechickenonabakingsheet.Bakeuntilbrownandtender,about35-40minutes.
Makes4servings
Oneserving=197calories
17gprotein
7gcarbohydrates
3g fat
201mgsodium
Page86
CrispyFriedChicken
(NoWheat,Egg,Milk,Gluten)
1/2cupbrownriceflour
1/2teaspoonsalt
1/4teaspoongarlicpowder
1/4teaspoonfreshlygroundblackpepper
3poundsbroiler-fryerchicken
2tablespoonsvegetableoil
Preheatovento325°F.Combinericeflour,salt,garlicpowder,andpepperinapaperbag;shakethoroughly.Shakechickenpieces,oneatatime,inbag.Inamediumskillet,brownchickeninoiluntilgoldenbrownonallsides.Putchickenpiecesonlightlyoiledcookiesheetandbake40minutes.
Makes4servings
Oneserving=348calories
25gprotein
17gcarbohydrates
11gfat
247mgsodium
Page87
CurriedChickenCasserole
(NoWheat,Egg,Milk,Gluten)
1/4cupchoppedonion
1smallclovegarlic,minced
1/2cupchoppedcelery
1teaspoonvegetableoil
1/2teaspooncurrypowder
1/4teaspoonwhitepepper
1/2teaspooncarawayseeds
2cupscookeddicedchicken
2cupscookedbrownrice
Sautéonion,garlic,andceleryinoilinalargefryingpan.Addcurrypowder,pepper,andcarawayseeds.Cookoververylowheat10minutes.Addchickenandrice.Heatthoroughlyandserve.
Makes4servings
Oneserving=382calories
23gprotein
34gcarbohydrates
2gfat
211mgsodium
Page88
PotatoChipBakedChicken
(NoWheat,Milk,Egg,Gluten)
3poundscut-upchickenpieces
1/4cupvegetableoil
1cupfinelycrushedpotatochips
Preheatovento400°F.Dipchickeninoil.Drainonpapertowels.Rollthechickenincrushedchips.Arrangeingreased,shallowbakingdish.Covertightlywithfoil.Bake45minutesuntiltender.Uncoverthedishandcontinuetobakeatleast15minutestobrownchicken.
Makes4servings
Oneserving=420calories
22gprotein
17gcarbohydrates
13gfat
497mgsodium
Page89
ChickenCasserole
(NoWheat,Egg,Milk,Gluten)
2cupscookeddicedchicken
1cupchoppedcelery
2tablespoonsgratedonion
2tablespoonslemonjuice
1/2teaspoonsalt
1/2cupsliveredalmonds
1cupcrushedricecereal
Preheatovento350°F.Combineallingredients,exceptricecereal.Tosslightly.Pourintolightlygreased11/2-quartcasseroledish.Sprinklewithricecereal.Bake30minutesuntilbubbly.
Makes4servings(Mixturecanalsobeusedasstuffingingreenpeppersortomatoes.)
Oneserving=287calories
27gprotein
10gcarbohydrates
8gfat
397mgsodium
Page90
BeefandRicePizza
(NoWheat,Egg,Milk,Gluten)
1poundgroundbeef
2clovesgarlic,minced
1/4teaspoonsalt
1tablespoonoregano
1cupcookedbrownrice
1cuptomatopuree
1greenpepper,sliced
Preheatovento350°F.Sautégroundbeefwithgarlic,salt,andoregano.Pouroffanyfatasitcooks.Pressriceintolightlyoiled9-inchpiepan.Pourgroundbeefmixtureontop.Addtomatopureeandgreenpepperslices.Bake15-20minutes.
Makes4servings
Oneserving=396calories
29gprotein
31gcarbohydrates
3gfat
306mgsodium
Page91
GroundBeefSausagePatty
(NoWheat,Egg,Milk,Gluten)
1/2poundleangroundbeef
1/4teaspoonsalt
1teaspoondriedthyme
1teaspoondriedoregano
1/2teaspoondriedsage
1/2teaspoondriedginger
Mixingredientstogetherthoroughly.Refrigerateovernightformaximumflavor.Forminto8meatpatties.Sautéinskillet5to7minutesovermediumheat.Turn.Cook2to3minuteslonger,untildone.
Makes4servings
Oneserving=84calories
6gprotein
2gcarbohydrates
2gfat
108mgsodium
Page92
MexicanTortillaPie
(NoWheat,Egg,Gluten)
1teaspoonvegetableoil
1clovegarlic,minced
1/2cupchoppedonion
1/4cupchoppedgreenpepper
1141/2-ouncecanwholepeeledtomatoes
14-ouncecanchoppedgreenchilipeppers
1/4cuptomatopaste
2teaspoonschilipowder
11/2teaspoonsdriedoregano
1/2teaspoongroundcumin
1/4teaspoongroundcayennepepper
1/2poundleangroundbeef
8largecorntortillas
4ouncesshreddedlow-fatmozzarellacheese
Preheatovento350°F.Combineoil,garlic,onion,andgreenpepperinskillet.Sautéovermediumheat5minutesuntilonionistender.Addtomatoes,chilipeppers,tomatopaste,chilipowder,oregano,cumin,andcayennepepper.Inaseparateskillet,brownbeefuntildone,drainoffanyfat,andaddtotomatomixture.Lightlyoila9-inchpiepanandlinewith4tortillas.Pourhalfthemeat-and-tomatomixtureovertortillas.Sprinklewithhalfofthecheese.Layerthe4remainingtortillasovermixture.Spreadontheremainingmeatmixture.Top
withtheremainingcheese.
Page93
Bake20-25minutes,oruntilcheesemeltsandtortillasarebrownedattheedges.Letstand10minutesbeforecuttingintowedges.
Makes4servings
Oneserving=317calories
15gprotein
24gcarbohydrates
3gfat
403mgsodium
Page94
RiceSalmonCasserole
(NoWheat,Egg,Milk,Gluten)
1tablespoonvegetableoil
1mediumonion,chopped
1clovegarlic,chopped
1cupchoppedcelery
2carrots,sliced
1broccolistalk,chopped
1teaspooncarawayseeds
1/4teaspoonceleryseeds
1/2teaspoondriedparsley
7ouncescannedsalmon
1cupcookedbrownrice
Combineoil,onion,andgarlicinaskilletovermediumheat.Sautéuntilonionandgarlicaretranslucent.Addcelery,carrots,andbroccoli.Sauté,stirringoccasionally,untilvegetablesbecomebrightandcrisp-about5minutes.Stirinherbs,salmon,andbrownrice.Tossgentlyandpourintoservingdishorheatoverlowtemperatureinskilletuntilvegetablesaretender.Servehotwithfruitsalad.
Makes2servings
Oneserving=328calories
26gprotein
22gcarbohydrates
9gfat
406mgsodium
Page95
TunaandRiceCasserole
(NoWheat,Egg,Milk,Gluten)
161/2-ouncecanwater-packedtuna,flaked
11/2cupscookedrice
1/4cupwater
1/2cupchoppedfreshmushrooms
1/4cupchoppedcelery,tomato,orgreenpepper
1/4teaspoondriedbasilordillweedFreshlygroundblackpeppertotaste
Preheatovento375°F.Combineingredients.Placeinshallowbakingdish.Bake,uncovered,untilbrowned,about20-25minutes.
Makes2servings
Oneserving=331calories
23gprotein
36gcarbohydrates
2gfat
297mgsodium
Page96
ZucchiniLasagna
(NoWheat,Egg,Gluten)
2largezucchini,sliced1/8-to1/4-inchthick
1/4cupcornstarch
2cupsspaghettisauce
1cupricottacheese
2mediumcarrots,grated
1/2cupgratedParmesancheese
Preheatovento350°F.Inamediumsaucepanfittedwithasteamer,steamzucchinislices3to5minutestoreducesomeofthewatercontent.Coatwithcornstarch.Linebottomofcasseroledishwithlayerofzucchinislices.Addabout3/4cupspaghettisauce.Spread1/2cupricottacheeseovermixture.Sprinklewith1/2ofthecarrots.Addanotherlayerofzucchinislices,thenanother3/4cupsauce,andrestofricottacheeseandcarrots.Addremainingzucchinislices.Spreadtherestofthesauceandtopwithcheese.Bake40-50minutes.
Makes4servings
Oneserving=230calories
13gProtein
14gcarbohydrates
6gfat
516mgsodium
Page97
SavoryMeatloaf
(NoWheat,Egg,Milk,Gluten)
1poundgroundbeef
1/2teaspoonsalt
3tablespoonspreparedminutetapiocaor
1/2cupcookedrice
1/8teaspoonfreshlygroundblackpepper
16-ouncecantomatopaste
1/4cupfinelychoppedonion
1/2teaspoonsalt
1/8teaspoondriedsage
Preheatovento325°F.Combineallingredientsandmixwell.Spoonintoa9''×"5loafpan.Presslightly.Bake1hour.
Makes6servings
Oneserving=251calories
15gprotein
16gcarbohydrates
8gfat
203mgsodium
Page98
BeefStew
(NoWheat,Egg,Milk,Gluten)
1poundbeef,lamb,orvealcutforstew
1celerystalk,cutin1/2-inchpieces
1/2mediumonion,chopped
2mediumcarrots,halvedandcutinto1-inchthickpieces
3tablespoonstapioca
1teaspoonsalt
1/2teaspoonpepper
1cupwater
1bayleaf
Preheatovento300°F.CombineallingredientsinDutchovenor2-quartcasseroledish.Coverandbake21/2hours.Removebayleaf.
Makes4servings
Oneserving=345calories
23gprotein
18gcarbohydrates
11gfat
387mgsodium
Page99
BeefandVegetablePie
(NoWheat,Egg,Milk,Gluten)
1poundgroundbeef
1/3cupchoppedonion
1cuppuffedricecereal
2tablespoonstomatopuree,tomatosauce,orcatsup
1/2teaspoonsalt
Dashoffreshlygroundblackpepper
1tablespoonmargarineorvegetableoil
11/2cupscoarselychoppedmixedfreshvegetables(celery,greenpepper,carrotslices,broccoli,asparaguspieces,greenbeans)
1/2cupdicedmushrooms
Preheatovento400°F.Combinegroundmeat,onion,3/4cuppuffedricecereal,tomatopuree,salt,andpepper.Pressmixtureintobottomandsidesof9-inchpieplate.Bake15minutesDrainoffanyfatandsetpanshellaside.Reduceoventemperatureto350°F.Sautévegetablesinmargarineorvegetableoil.Removefromheatandpourontopofmeat.Addmushroomsandreserved1/4cuppuffedricecereal.Bake10minutesmore.
Makes4servings
Oneserving=461calories
27gprotein
22gcarbonydrates
12gfat
341mgsodium
Page100
LebaneseMeatballs
(NoWheat,Milk,Gluten)
1/2poundgroundbeef
1/2poundgroundlamb
2clovesgarlic,crushed
1/2cupchoppedonion
1/3cupchoppedpinenuts
1/4cupyychoppedfreshparsley
1/2teaspoonsalt
1teaspoondriedthyme
1/2teaspooncurrypowder
1/4teaspoonpepper
1egg
2tablespoonsvegetableoil
Combinebeef,lamb,garlic,onion,pinenuts,parsley,seasonings,andegginabowl.Mixuntilwellblended.Shapeinto121-inchballs.Heatvegetableoilinalargeskilletovermediumheat.Addthemeatballsandcookfor10minutesoruntildesireddonenessisreached.Servewithrice.
Makes4servings
Oneserving=357calories
21gprotein
7gcarbohydrates
12gfat
348mgsodium
Page101
EggplantLasagnaCasserole
(NoWheat,Egg,Gluten)
1poundgroundturkeyorchicken
1/2cupchoppedonion
1/4cupchoppedgreenpepper
1clovegarlic,minced
18-ouncecantomatosauce
1/2teaspoonsalt
1teaspoondriedoreganoleaves
1/2teaspoondriedbasilleaves
1/2teaspoondriedmarjoramleaves
1/4teaspoonfreshlygroundblack,pepper
1poundeggplant,peeledandcutinto1/4-inchthickslices
1cuplow-fatcottagecheese
4ouncesslicedlow-fatmozzarellacheese
Preheatovento350°F.Inamediumskilletovermediumheat,sautégroundturkey,onion,greenpepper,andgarlic.Stirintomatosauce,salt,oregano,basil,marjoram,andpepper.Bringtoboil,thenreduceheattosimmerfor10minutes.Removefromheatandsetaside.Cookeggplantinboilingwaterjustuntiltender,2-3minutes.Drain.Arrangeeggplantslicesinbottomofalargeoiledbakingdish.Spreadonhalfthemeatmixture.Spoononcottagecheese.Topwiththeremainingeggplantslicesandmeatmixture.Laymozzarellacheeseslicesontop.Bake40-45minutes.Letstand5minutesbeforeserving.
Makes4servings
Oneserving=288calories
23gprotein
8gcarbohydrates
11gfat
618mgsodium
Page102
Crepes
(NoWheat,Gluten)
2eggs
1/4cupmilk
1/4cupwater
1/2cupbrownriceflour
1tablespoonsugar
1tablespoonpotatoflour
1tablespoonmeltedbutterorvegetableoil
Combineallingredientsinblender,foodprocessor,ormixer.Blenduntilsmooth.Letbatterstandatroomtemperature15-20minutes.Pourbatterontohotoiledgriddle,justenoughtocoatbottom.Afterabout15-20seconds,loosenedgesofcrepeandlifttoseeifbottomisbrowned.Whenbrowned,turnthecrepequickly.Cookforanother10-15seconds.Slideontowarmedplate.Continuemakingcrepes;besuretooilthepanwellbetweeneachone.
Makes12servings.
DessertCrepesFilleachcrepewithfruit.Rollup.Servewarmwithyogurtorsourcream.
CrepesSuzette
1/2cupbutter
1/4cuppowderedsugar
1tablespoongratedorangepeel
1/4cuporangejuice
2tablespoonsbrandyflavoring
Creamtogetherbutterandpowderedsugar.Addgratedorangepeel,orangejuice,andbrandyflavoring.Whenreadytoserve,
Page103
putbuttermixtureinchafingdishorelectricskillet.Heatuntilitbubbles.Usingfork,dipeachcrepeintomixture,foldintoquarters,andplaceonsideofchafingdish.Whenallcrepesaredipped,sprinklewithpowderedsugarandserve.
CheeseBlintzePlacetablespooncottagecheeseorbakerscheeseincenterofeachcrepe.Rollup.Placeinchafingdishorwarmservingdish.Topwithyogurtorsourcreamanddashofnutmegorcinnamon.
Oneserving=42calories
2gprotein
8gcarbohydrates
2gfat
27mgsodium
Page104
VegetarianShepherd'sPie
(NoWheat,Egg,Gluten)
MashedPotatoes
8potatoes,peeledandcutintosmallcubes
1/2teaspoonsalt
1tablespoonbutterormargarine
Cookpotatoesinenoughwatertocover.Addsalt.Bringtoboil,thensimmertilltender.Drain.Addbutter.Mash.Milkorcreammaybeadded(iftolerated).Setasidewhileyoupreparethepie.
Pie
1/2cupbutterormargarine
1mediumonion,choppedfine
1cupfinelychoppedcelery
1cupthinlyslicedcarrots
8cupsdryricebreadcubes
2teaspoonsgroundsage
1/2teaspoondriedmarjoramleaves
1/2teaspoondriedthymeleaves
1/2teaspoonceleryseeds
1/2teaspoonsalt
2tablespoonsmincedfreshparsley
11/2cupswater
Preheattheovento375°F.Preparevegetablepiebysautéingbutter,onion,celery,andcarrotsinskilletuntilceleryistender.Stirinbreadcubes,sage,marjoram,thyme,celeryseeds,salt,parsley,
Page105
andwater.Pourintooiledcasseroledish.Topwiththemashedpotatoes.Bake30-40minutes,oruntilmashedpotatoesaregolden.
Makes4servings
Oneserving=364calories
8gprotein
42gcarbohydrates
14gfat
386mgsodium
Page106
BakedPolentawithHazelnutsandPrunes
(NoWheat,Milk,Gluten)
2cupstomatosauce
1teaspoongroundcinnamon
1cuppacked,coarselychoppedpittedprunes
2clovesgarlic,minced
2tablespoonsfreshchoppedparsley
1/2cuphazelnuts
1cupcornmealor1/2cupcornmealand
1/2cupcornflour(notcornstarch)
1cupcoldwater
2cupsboilingwater
1/2teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/2teaspoongratednutmeg
2tablespoonsmargarineorghee
2largeeggs,beaten
1tablespoonoliveoil
Preheatovento350°F.Placethetomatosauceinapanandaddthecinnamon,prunes,garlic,andparsley.Cooktogetherfor10minutesovermedium-lowheat.Removepanfromheatandsetaside.
Spreadhazelnutsinacakepanandtoastintheovenfor12-15minutes
oruntilaromaticandlightlygolden.Pourwarmhazelnutsintoacleandishtowelandwrapup.Rubthenutstogetherthroughthetoweltoremovetheskins.Discardtheskins.Chopthenutsandsetthemaside.Raisetheoventemperatureto400°F.
Placethecornmealinalargebowl.Addthecoldwaterandmixwell.Pourtheboilingwateroverthemixture,whiskinguntil
Page107
itissmooth.(Thistechniquepreventslumpsfromforming.)Transferthemixturetoaheavypan.Addsalt,pepper,andnutmeg.Slowlybringthemixturetoaboilovermediumheat,whiskingconstantly.Whenitisboiling,lowertheheatandcook,stirringfrequentlywithaspoon,untilthepolentamixtureisthickenoughsothatthespoonwillstandupinit.Whenitisthickened,removethepanfromtheheat.Addthebutterandmixuntilitmelts.Letthepolentacoolslightly.
Lightlyoila9''×13"bakingdish.Addthebeateneggstothepolenta,mixingconstantlyuntiltheyareincorporated.Pourhalfoverthepolentaintothebakingdish.Spreadhalfthetomatoprunesauceoverthepolentainanevenlayer.Pourandspreadremainingpolentaoverthesauce.Pourremainingsauceoverthepolentalayer.Sprinklewiththehazelnuts.Bakethepolentauntilitisbubbly,about20-30minutes.Whencooked,removeitfromtheovenandletitsettleforabout10minutesbeforeserving.
Makes6servings
Oneserving=367calories
6gprotein
48gcarbohydrates
18gfat
412mgsodium
Page108
MediterraneanRiceSalad
(NoWheat,Egg,Milk,Gluten)
1cupuncookedbrownorbasmatirice
2tablespoonsoliveoil
2cupsslicedzucchini(1/4-inchslices)
1teaspoondriedbasil
1teaspoondriedoregano
4cupsredleaforromainelettuce
2cupsfreshchoppedspinachleaves
1/2cupslicedblackolives
1/3cupoil-and-vinegartypesaladdressing
Placericeand2cupswaterinamediumsaucepan.Add1tablespoonoliveoiltowater.Bringtoboil,thenlowertheheatandsimmerrice,covered,untilallthewaterhasbeenabsorbedandthericeistender-about25-30minutesdependingontypeofriceused.Setriceaside.Combine1tablespoonoliveoilandzucchiniinskillet.Addbasilandoregano.Sautéuntilzucchiniisslightlybrowned.Breaklettuceintobite-sizepiecesandtosswithspinachleaves.Addrice,zucchini,olives,andsaladdressing.Tosswell.Serveimmediately.
Makes2largeservings
Oneserving=347calories
11gprotein
38gcarbohydrates
16gfat
306mgsodium
Page109
8Accompaniments
WalnutOilDressing
(NoWheat,Egg,Milk,Gluten)
1/4cupwalnutoil
1/4cuplemonjuice
1teaspoondriedcrumbledrosemaryorthyme
1tablespoonfinelychoppedgreenpepper
1/2teaspoonsalt
Combineallingredientsinabottlewithalid.Shakethoroughly.Letstandatroomtemperatureseveralhours.Shakeagain.
Makes1/2cup
Oneserving=41calories
1gprotein
1gcarbohydrates
6gfat
24mgsodium
Page110
RiceFlourNoodles
(NoWheat,Milk,Gluten)
2eggs
2teaspoonswater
1teaspoonsalt
1/4cupcornstarch
1cupriceflour
Usingaforkorawhisk,beateggsandwateruntilfrothy.Addremainingingredients.Doughmustbestiffbutworkable.Addmorewaterorflourifnecessary.Kneaddoughthoroughlyonrice-flouredboard.Rolloutdoughasthinaspossible.Cutinto1/4-inch-widestrips.Letdryundisturbedatleast1hourbeforecooking.Noodleswillbreakeasilyifnotallowedtodry.Cookinboilingsaltedwaterorbrothfor10minutes.Maybeservedwithspaghettisauce.
Makes2cupsdrynoodles.
Oneserving(1/2cupdrynoodles)=118
calories
4gprotein
20gcarbohydrates
2gfat
297mgsodium
Page111
SavoryRiceDressing
(NoWheat,Egg,Milk,Gluten)
1cupcookedbrownrice
2teaspoonsvegetableoil
1/2cupdicedcelery
1/4cupchoppedonion
1tablespoondriedparsley
1/4teaspoonsalt
1/4teaspoongroundsage
1cupslicedfreshmushrooms
1cupchickenbrothortomatojuice
Preheatovento325°F.Inamediumpanovermedium-lowheat,sautériceinvegetableoiluntillightlybrowned.Addcelery,onion,parsley,salt,sage,andmushrooms.Sauté2minuteslonger.Addchickenbrothandmixintomoistenrice.Coverandheat15minutesonmediumheatorpourintocasseroledishandbake30minutes.
Makes4servings
Oneserving=119calories
2gprotein
19gcarbohydrates
4gfat
208mgsodium
Page112
CornbreadStuffing
(NoWheat,Milk,Egg,Gluten)
1doublebatchCornbread(SeeIndex.)
11/2cupschoppedonion
11/2cupschoppedceleryandceleryleaves
1/2cupvegetableoilormilk-freemargarine
1tablespoonsalt
1/2teaspoonfreshlygroundblackpepper
1tablespoonpoultryseasoning
1cupwaterorturkeyorchickenbroth
Preheattheovento200°F.Breakthecornbreadintofinecrumbsandplaceonabakingsheet.Drycrumbsoutforabout30minutesintheoven.Sautéonionandceleryinvegetableoil.Addseasoningsandliquid.Pourovercrumbsandmixuntilmoistened.Stuffturkeyandbakeimmediately,orbakeseparatelyina2-quart,greasedcasseroledishina350°Foven.
Makesenoughtostuffone12-poundturkey.
Oneservingof1/2cup=136
calories
3gprotein
21gcarbohydrates
4gfat
291mgsodium
Page113
PotatoSoup
(NoWheat,Milk,Egg,Gluten)
1/3cupchoppedonionorleek
1tablespoonoliveoil
1largebakedpotato
1cupwaterorNutMilk(SeeIndex.)
1/21/2teaspoonfreshlygroundcaraway
Inasmallpanovermediumheat,sautétheonioninoiluntilsoftbutnotbrown.Coarselychopthebakedpotatoinafoodprocessororblender.Addtheremainingingredients.Addmorewaterifneededfordesiredconsistency.Placeallingredientsinamediumsaucepanoverlowheatandsimmer5minutestoheatandblendflavors.
Makes2servings
Oneserving=107calories
2gprotein
21gcarbohydrates
6gfat
63mgsodium
Page114
OnionSauce
(NoWheat,Milk,Egg,Gluten)
1or2largesweetonions,slicedthin
1/4cupwater
Salttotaste
2-4teaspoonsoliveoil
PiletheonionsinalargefryingpanorDutchoven.Addthewater.Covertightlyandsteamoverlowheatfor15-20minutesuntilquitesoft.Pourtheonionmixtureintoafoodprocessororblenderandpuree.Seasonwithsaltandoliveoil.Usetosaucevegetables,meat,fish,orpoultry.Excellentonnewpotatoesandgreenpeas.
Makes2servings
Oneserving=52calories
0gprotein
4gcarbohydrates
5gfat
37mgsodium
Page115
WhiteSauce
(NoWheat,Egg,Milk,Gluten)
2tablespoonsvegetableoil
1tablespoontapiocaorcornstarch
1/21/2teaspoonsalt
1/8teaspoonwhitepepper
1cupplainsoymilk
Putvegetableoilinsaucepan.Stirintapiocaorcornstarch,salt,andpepper.Removefromheat.Graduallyaddmilk,andmixuntilsmooth.Returntomediumheatandbringtoboil,stirringconstantly.Boil1minute.
Makes3/4cupsauce
Oneservingof2tablespoons=94
calories
1gprotein
11gcarbohydrates
8gfat
119mgsodium
ThisrecipecanalsobeusedasAlmondSaucebyadding2tablespoonstoastedfinelychopped,blanchedalmonds;servewithfishorvegetables.
Forcheesesauce,add1/4cupfinelyshreddedcheese-servewithvegetablesorcroquettes.Forcreameddishes,add1/2-3/4cupcooked
meatorflakedfish.
Page117
9QuickBreadsAndYeastBreads
QuickSpeltDropBiscuits
(NoEgg,Milk)
2cupsspeltflour
11/2tablespoonsbakingpowder
1/2teaspoonsalt
1/4cupvegetableoil
3/4cupwater
Preheatovento425°F.Combineallingredientsinmixingbowl.Beatwell.Dropbyspoonfulsontoalightlygreasedbakingpan.Bake10-12minutes,oruntilbrownedonbottom
Makes12servings.
Onebiscuit=72calories
2gprotein
17gcarbohydrates
4gfat
217gsodium
Page118
PumpkinBread
(NoWheat,Milk,Gluten)
2cupsbrownriceflour
2tablespoonspotatoortapiocastarch
1/2teaspoonsalt
2teaspoonsbakingpowder
1/4teaspoonbakingsoda
1/2teaspoongroundcinnamon
1/4teaspoongroundnutmeg
1/4cupsugar
2eggs
1/2cupcannedpumpkin
1/4cupvegetableoil
1/3cupapplejuice
Preheatovento350°F.Combineallingredientsinmixingbowl.Beatwelluntilthebatterissmoothandfluffy.Pourintoanoiled9''×5"loafpan.Bake40-45minutes.Coolinpan10minutes.Turnthepanoverandsetitonawirerack.Letstand5minutes.Gentlyremovebreadfromthepan.Allowbreadtocoolthoroughly.
Makes12servings
Oneservingof1slice=162
calories
3gprotein
24gcarbohydrates
6gfat
258gsodium
Page119
EgglessPumpkinDateBread
(NoWheat,Milk,Egg,Gluten)
1/2cupvegetableoil
1cupfirmlypackedbrownsugar
1cupcannedpumpkin
1teaspoonvanillaextract
1cupriceflour
1/4cuppotatostarch
2teaspoonsbakingpowder
2teaspoonsgroundcinnamon
1/2cupchoppeddates
1/2cupchoppednuts(iftolerated)
Preheatovento350°F.Greasea9"×5"loafpan.Combineoil,sugar,pumpkin,andvanillainmixingbowl.Beatwell.Siftdryingredientsandaddthemtothebowl.Mixjustuntilalldryingredientsaremoistened.Foldindatesandnuts.Pourbatterintoloafpanandbakefor1hour.Breadmaybeglazedwith1cupsiftedconfectioners'sugarmixedwith2tablespoonshotwaterifdesired.
Makes12servings
Oneservingof1slice=261
calories
3gprotein
38gcarbohydrates
14gfat
118mgsodium
Page120
TeffPumpkinBread
(NoWheat,Milk,Egg)
2cupsteffflour
1/4cuptapiocaflour
2teaspoonsgroundcinnamon
1/4teaspoongroundnutmeg
2tablespoonsbakingpowder
1/2cupsugar
1/3cupvegetableoil
1cupcannedpumpkin
11/4cupsapplejuice
1/2cupchoppednutsordates
Preheatovento350°F.Combineallingredientsinmixingbowl.Mixthoroughly.Pourbatterinto9"×13"lightlyoiledloafpan.Bake50-60minutes,oruntiltoothpickinsertedintocentercomesoutclean.
Makes12servings
Oneservingof1slice=248
calories
4gprotein
29gcarbohydrates
8gfat
197mgsodium
Page121
GarbanzoSkilletBread
(NoWheat,Egg,Milk,Gluten)
1/3cupwater
1/4cupchickpeaflour
1/4teaspoonsalt
1teaspoonoliveoil
Inamediumbowlmixwater,flour,andsaltwithawhiskorfork.Seta10-inchskilletonmedium-highheat.Whenadropofwaterdancesontheskilletsurface,addhalftheoil.Addbatterallatonce.Coverandcookfor2minutes.Removecoveranddribbleremainingoiloverbread.Cookabout5minutesmore.
Whenthebreadlooksdryaroundtheedges,useaspatulatoflipit.Reduceheattolowandcookanother5minutesuncovered.Removetoawirerack.Letbreadstanduntilyouarereadytoserve.Tearintoirregularshapes.
Makes1serving
Foradditionalservings,repeatsingle-batchrecipe.Donotdoublerecipe.
Oneserving=96calories
2gprotein
16gcarbohydrates
6gfat
268mgsodium
Page122
OrangeQuinoaMuffins
(NoWheat,Egg,Milk)
1poundquinoaflour(32/3cups)
1teaspoonbakingsoda
1/2teaspoonsalt
Gratedrindof2mediumoranges
Juiceof2mediumoranges
1/4cupvegetableoil
1/2cupmaplesyrup
3/4cupwater
Preheatovento375°F.Stirflour,soda,andsalttogether.Addorangerindandjuice.Stirinoil,syrup,andwater.Mixuntilingredientsareblended.Spoonbatterintomuffincups.Bake18-22minutes.
Makes9muffins
Onemuffin=171calories
2gprotein
27gcarbohydrates
7gfat
208mgsodium
Page123
OatmealScones
(NoWheat)
2cupsoatflourorgroundoatmeal
21/2teaspoonsbakingpowder
1/2teaspoonbakingsoda
1/2teaspoonsalt
2tablespoonsugar
1/2cupbutterormargarine
3/4cupbuttermilk
1egg
Preheatovento400°F.Sifttogetherdryingredients.Cutinbutteruntilmixtureresemblescoarsecornmeal.Beattogetherbuttermilkandegg,thenaddtodryingredients,stirringwithaforkuntilastiffdoughisformed.Kneadlightlyonboarddustedwithoatflour.Flattenintoaround1inchthickand5inchesindiameter;smoothoutedges.Markinto12wedgeswithaknife.Placeonungreasedbakingsheet.Bake10-12minutesuntillightlybrowned.Servehotwithbutterandjelly.
Makes12servings
Oncescone=209calories
4gprotein
31gcarbohydrates
11gfat
291gsodium
Page124
OrangeBarleyFlourBread
(NoWheat,Milk)
2cupsbarleyflour
1/2cupsugar
1/2teaspoonsalt
3teaspoonsbakingpowder
2eggs,beaten
1/2cuporangejuice
1/2cuporangemarmalade
1/4cupvegetableoil
Preheatovento350°F.Stirtogetherdryingredients.Addtherestoftheingredients.Beatwell.Pourbattterintolightlyoiled9"×5"loafpan.Bake50-55minutes.Cool5minutesinpan.Removefrompanandslice.
Makes12servings
Oneservingof1slice=178
calories
3gprotein
27gcarbohydrates
7gfat
206mgsodium
Page125
Rice-and-BarleyMuffins
(NoWheat,Egg)
1/3cupriceflour
2/3cupbarleyflour
3teaspoonsbakingpowder
2tablespoonssugar
1/4teaspoonsalt
3/4cupmilk
1tablespoonvegetableoil
Preheatovento375°F.Mixdryingredientstogetherinbowl.Addmilkandvegetableoil.Stironlyenoughtocombine.Fillmuffinpanstwo-thirdsfull.Bake20minutes,untillightlybrowned.
Makes6servings
Onemuffin=155calories
3gprotein
28gcarbohydrates
4gfat
176mgsodium
Page126
OatBiscuits
(NoWheat,Milk,Egg)
1cupoatflourorgroundoatmeal
1/2teaspoonsalt
3teaspoonsbakingpowder
1tablespoonsugar
2tablespoonsshorteningormilk-freemargarine
1/3cupcoldwater
Preheatovento400°F.Stirtogetherdryingredients;cutinshorteninguntilsizeofpeas.Addcoldwater;stirgentlytoformsoftdough.Kneadlightlyonboarddustedwithoatflour.Rolloutthedoughto1/2"thickness.Cutwith11/2"cutterandplaceonungreasedbakingsheet.Bake15-20minutes.
Makes12servings
Onebiscuit=189calories
2gprotein
23gcarbohydrates
11gfat
216mgsodium
Page127
ChickpeaOnionBread
(NoWheat,Egg,Milk)
1/2cupfinelychoppedonion
1/3cupoliveoil
13/4cupschickpeaflour
1/4cuptapiocaorarrowrootstarch
1/2teaspoonsalt
1tablespoonbakingpowder
3/4cuplukewarmwater
Preheatovento425°F.Sautéonionintheoil.Cookovermediumhighheat,stirring,untiltheonionissoftbutnotbrown.Inaseparatebowl,beattogethertheflour,starch,salt,andbakingpowder.Pourinwaterandtheoilandonions.Mixwelluntiltheflourismoistened.Scrapebatterintooiled8-inchsquarepanandbake18-20minutes.Whendone,breadhasafewcracksinthesurfaceandthecenterfeelscrustyandfirm.Letstandfor10-15minutesbeforecutting.
Makes8servings
Oneservingof1slice=167
calories
3gprotein
23gcarbohydrates
8gfat
207mgsodium
Page128
TeffBananaMuffins
(NoWheat,Milk)
21/2cupsteffflour
11/2tablespoonsbakingpowder
1/2cupdatesugar
1teaspoongroundcinnamon
11/2cupswater
1/4cupvegetableoil
2bananas
1egg
Preheatovento400°F.Combineflour,bakingpowder,sugar,andcinnamoninmixingbowl.Pureewater,oil,bananas,andegginafoodprocessor.Addtothedryingredients.Mixwell.Spoonbatterintomuffincups.Bake10-15minutes,oruntildone.
Makes12servings
Onemuffin=175calories
3gprotein
30gcarbohydrates
7gfat
129mgsodium
Page129
AmaranthMuffins
(NoWheat,Egg,Milk)
2cupsamaranthflour
1/4cuparrowrootstarch
1tablespoonbakingpowder
1/4cupsugar
1/3cupvegetableoil
3/4cupwater
Preheatovento350°F.Combineflour,arrowroot,bakingpowder,andsugarinabowl.Addoilandwater.Stiruntilallingredientsareblended.Spoonbatterintomuffincupsandbakeuntiltopsarebrown,about25minute.
Makes8servings
Onemuffin=169calories
3gprotein
26gcarbohydrates
8gfat
164mgsodium
Page130
BananaCinnamonMuffins
(NoWheat,Milk,Gluten)
3/4cupriceflour
1/4cupsweetriceflour
1/4cupricepolish
1tablespoonbakingpowder
1/4teaspoongroundcinnamon
1/8teaspoongroundnutmeg
1tablespoonsugar
1egg
1/2banana,choppedfine
1/2cupfruitjuice
2tablespoonsvegetableoil
Preheatovento375°F.Combineflours,ricepolish,bakingpowder,cinnamon,nutmeg,andsugarinamixingbowl.Addtheremainingingredientsandmixuntilwellblended.Spoonintomuffincups.Bake12-15minutesoruntilmuffintopsarebrowned.
StrawberryMuffinsOnecupslicedstrawberriescanbesubstitutedforbanan.
Makes8servings
Onemuffin=97calories
3gprotein
19gcarbohydrates
3gfat
191mgsodium
Page131
OrangeOatmealBread
(NoWheat,Egg,Milk)
21/4cupsoatflourorgroundoatmeal
4teaspoonsbakingpowder
1/4teaspoonbakingsoda
3/4cupsugar
3/4teaspoonsalt
2tablespoonsvegetableoil
3/4cuporangejuice
1tablespoongratedorangerind
Preheatovento350°F.Sifttogetherdryingredients.Addoil,orangejuice,andorangerind;stiruntildryingredientsaremoistened.Pourintoalightlyoiled9''×5"loafpan.Bakeabout1hour.
Makes12servings
Oneservingof1slice=201
calories
3gprotein
29gcarbohydrates
8gfat
293mgsodium
Page132
RyeBread
(NoWheat,Milk,Egg)
6cupsryeflour
1tablespoonsalt
2packagesdryyeast
1/2cupinstantmashedpotatoes
2cupshotwater
1/2cupmolassesorhoney
1/4cupvegetableoil
Preheatovento350°F.Inlargemixingbowlthoroughlyblend2cupsflour,salt,andyeast.Inaseparatebowl,combineinstantmashedpotatoesandhotwater.Whiplightlywithafork.Combinemolasses,oil,potato,andwater.Addthismixturetothedryingredients.Beat2minutesatmediumspeed,scrapingbowloccasionally.Add2cupsflour.Beatathighspeed2minutes,scrapingthesidesofthebowloccasionally.Stirintheremaining2cupsflour(orenoughtomakeastiffdough).Sprinklebreadboardwithryeflour.Turndoughoutandkneaduntilsmoothandelastic(8-10minutes).Placedoughingreasedbowl;coverandletriseinawarmplaceuntilitisdoubledinbulk(11/2-2hours).Greasetwo9"×5"loafpans.Punchdowndoughandshapeintotwoloaves.Coverandletriseuntilitisdoubledinbulk(30-45minutes).Bake40minutes,oruntilloavessoundhollowwhentappedlightly.
Makes2largeloaves
Oneservingof1slice=111
calories
2gprotein
16gcarbohydrates
4gfat
317mgsodium
Page133
RiceBranMuffins
(NoWheat,Gluten)
1cupbrownriceflour
1/2cupricebran
2tablespoonssugar
1tablespoonbakingpowder
1/2teaspoonsalt
1/4cupvegetableoil
2eggs
3/4cupmilkorapplejuice
Preheatovento400°F.Combineallingredientsinabowl.Beatwelluntilbatterissmooth.Pourintolightlyoiledmuffincups.Bake12-15minutes.
Makes6servings
Onemuffin=118calories
3gprotein
21gcarbohydrates
6gfat
247mgsodium
Page134
BlueberryMuffins
(NoWheat,Milk,Gluten)
1cupbrownriceflour
1/2cupricebran
11/2teaspoonsbakingpowder
1egg
2tablespoonsvegetableoil
1tablespoonhoney
3/4cuporangejuiceorwater
1/2cupblueberries
Preheatovento400°F.Combineflour,bran,andbakingpowderinbowl.Stirtomix.Addrestoftheingredients.Mixwell.Spoonintolightlygreasedmuffincups.Bake12-15minutesoruntilbrown.
PrunePlumMuffins1/2cupchoppedItalianpruneplumscanbesubstitutedforblueberries.
Makes9servings
Onemuffin=151calories
3gprotein
21gcarbohydrates
8gfat
194mgsodium
Page135
RiceFlourStrawberryMuffins
(NoWheat,Milk,Gluten)
3/4cupbrownriceflour
1/4cupsweetriceflour
1/4cupricepolish
1tablespoonbakingpowder
1/4teaspoongroundnutmeg
1tablespoonhoney
2tablespoonsvegetableoil
1egg
1cupslicedfreshstrawberries
1/2cuporangejuiceorwater
Preheatovento350°F.Combinericeflours,ricepolish,bakingpowder,andnutmeginmixingbowl.Stirtoblend.Addtheremainingingredientsandmixuntilwellblended.Spoonintolightlyoiledmuffincups.Bake15-18minutes,oruntilbrown.
Makes8servings
Onemuffin=148calories
2gprotein
22gcarbohydrates
6gfat
203mgsodium
Page136
RiceBananaSpiceMuffins
(NoWheat,Egg,Milk,Gluten)
1veryripebanana,cutinto1/4-inchpieces
1/4cupvegetableoil
1/3cupricebeverageorwater
1/2cupsugar
2cupsbrownriceflour
3tablespoonsarrowrootpowder
1tablespoonbakingpowder
1teaspoongroundcinnamon
1/2teaspoongroundnutmeg
Preheatovento400°F.Creamtogetherbanana,oil,andricebeverage.Addsugar.Stirinremainingingredients.Beatwell.Spoonintolightlygreasedmuffincups.Bake15-18minutes.
Makes9servings
Onemuffin=156calories
2gprotein
24gcarbohydrates
6gfat
204mgsodium
Page137
RiceFlourMuffinswithEgg
(NoWheat,Milk,Gluten)
1cupriceflour
3tablespoonssoyflour
1/4teaspoonsalt
2tablespoonssugar
2teaspoonsbakingpowder
3/4cuporangeorapplejuice
1egg
2tablespoonsvegetableoil
Preheatovento375°F.Combinericeflour,soyflour,salt,sugar,andbakingpowderintomixingbowl.Stirtoblend.Addorangejuice,egg,andoil.Mixuntilsmooth.Pourintolightlyoiledmuffintins.Bake15minutes.
DateMuffinsAdd1/2cupdatestobatterjustbeforepouringintomuffintins.
BlueberryMuffinsAdd1/2cupfreshorfrozenblueberriestobatterjustbeforepouringintomuffintins.
Makes8servings
Onemuffin=136calories
3gprotein
18gcarbohydrates
7gfat
201mgsodium
Page138
RiceFlourMuffinsWithoutEgg
(NoWheat,Egg,Milk,Gluten)
1/4cupricepolish
1/4cupriceflour
1tablespoonpotatostarch
1/2teaspoonarrowroot
1/4teaspoonsalt
2teaspoonsbakingpowder
1tablespoonhoney
1/3cuporangejuice
1/4cupwater
2tablespoonsvegetableoil
Preheatovento375°F.Combinericepolish,riceflour,potatostarch,arrowroot,salt,andbakingpowderinmixingbowl.Stirtoblendingredients.Addhoney,orangejuice,water,andoil.Beatuntilallingredientsarecombined.Pourbatterintolightlyoiledmuffincups.Bake12-15minutes.
Makes6servings
Onemuffin=128calories
2gprotein
17gcarbohydrates
6gfat
291mgsodium
Page139
OatmealShortbread
(NoWheat,Egg,Milk)
1/2cupmargarine
1/2cupsugar
11/4cupsoatflourorgroundoatmeal
Preheatovento350°F.Creammargarineandsugaruntillight.Addoatflourgraduallytomakeacrumblymixture.Presstogetherandshapeintoasmoothball.Dividedoughintofourparts.Onlightlyfloured(oatflour)board,rolleachpartintoa6-inchcircle.Placethem4"apartonlightlyoiledbakingsheets.Markeachcircleintoeightwedges.Bake15minutes.
Makes30servings
Onecookie=162calories
2gprotein
21gcarbohydrates
8gfat
61mgsodium
Page140
CornMuffinsorCornbreadwithEgg
(NoWheat,Milk,Gluten)
2cupscornmeal
1/4teaspoonsalt
3teaspoonsbakingpowder
1tablespoonsugar
2eggs
2tablespoonsvegetableoil
3/4cupwater
Preheatovento400°F.Combineallingredientsinmixingbowl.Beatthoroughlytoblend.Pourintolightlyoiledmuffintinsor8-inchsquarebakingpan.Bake15-20minutesoruntilgoldenbrown.
Makes9servings
Onemuffin=118calories
3gprotein
20gcarbohydrates
3gfat
218mgsodium
Page141
CornbreadWithoutEgg
(NoWheat,Egg,Milk)
2cupscornmeal
1/4cuptapiocaflour
1/4cupmaplesyruporhoney
3/4cupricebeverageorwater
1/4cupvegetableoil
1tablespoonbakingpowder
Preheatovento375°F.Combineallingredientsinmixingbowl.Beatjustuntilblended.Pourintolightlyoiled8-inchsquarepan.Bake15-20minutes,oruntilgoldenbrownontopandsidespullawayfrompan.
Makes8servings
Oneserving=168calories
2gprotein
25gcarbohydrates
7gfat
182mgsodium
Page142
QuickRiceBranBread
(NoWheat,Gluten)
2eggs
2tablespoonsvegetableoil
2tablespoonssugar
3/4cupmilk
11/3cupsbrownriceflour
1/4cupsoyflour
1/2cupricebran
1/2teaspoonsalt
2teaspoonsbakingpowder
1/2teaspoonbakingsoda
Preheatovento350°F.Creamtogethereggs,oil,andsugar.Slowlyaddmilkalternatelywithrestoftheingredients.Beatwell.(Thismixturecannotbeoverbeaten.)Pourbatterintolightlyoiled9''×5'loafpan.Bake40-45minutesoruntilbrowned.
RaisinBreadAdd1/3cupchoppedraisinsorcurrants.
OrangeDateBreadAdd1tablespoongratedorangerindand1/3cupchoppeddates.
BananaBreadAdd2veryripe,pureedbananasandreducemilkto1/2cup.
Makes12servings
Oneservingof1calories
slice=142
3gprotein
18gcarbohydrates
7gfat
314mgsodium
Page143
OzarkCornPone
(NoWheat,Milk,Egg,Gluten)
1cupcornmeal
1/2teaspoonsalt
1cupboilingwater
2teaspoonsmeltedshorteningorvegetableoil
Preheatovento450°F.Combinecornmeal,salt,andboilingwater.Stirtoformastiffdough.Rinsehandsincoldwater.Shapedoughintotwoflat,1/2-inchthick,ovalcakes.Placeonlightlyoiledbakingsheet.Brushwithoilormeltedshortening.Bake20minutesoruntilbrownandcrisp.Cutinto12piecesandserveasbreadsubstitute.
Makes12servings
Oneserving=82calories
2gprotein
14gcarbohydrates
2gfat
26mgsodium
Page144
SpicyCornbread
(NoWheat,Gluten)
3/4cupriceflour
1cupcornmeal
2tablespoonssugar
2teaspoonsbakingpowder
1/2teaspoonbakingsoda
1/2teaspoonsalt
1/2teaspoonchilipowder
1/4teaspoongroundcumin
1/4cuppimento
1cupyogurt
1egg
3tablespoonsoil
3tablespoonsfinelychoppedscallions
Preheatovento400°F.Stirtogetherthericeflour,cornmeal,sugar,bakingpowder,bakingsoda,salt,chilipowder,andcumin.Cutthepimentointo1/4-inchpiecesandstirintodryingredients.Usingaseparatebowl,combinetheyogurtwithremainingingredientsandstirintodryingredientsuntiljustblended.Pourintoabuttered8-inchskillet.Bakeapproximately20-25minutes,untiltoothpickinsertedintocentercomesoutclean.Servewarmorcooled.
Makes8servings
Oneserving=139calories
3gprotein
18gcarbohydrates
6gfat
289mgsodium
Page145
BananaCornmealSpoonbread
(NoWheat,Gluten)
2mediumripebananas,peeled
4eggs,separated
1cupmilk
3tablespoonsbutter
1cupcornmeal
1teaspoonbakingpowder
3/4teaspoonsalt
1/4teaspooncreamoftartar
Preheatovento350°F.Slicebananasintoblendercontainer;processuntilpureed.Beateggyolksuntilthickandlemon-colored,3-5minutes.Combinebananas,milk,andbutterinlargesaucepan.Cookonmediumheatuntilbuttermelts.Stirincornmeal,bakingpowder,andsalt.Cook,stirringconstantly,untilmixturethickens,about3minutes.Removefromheat.Beatineggyolks.Inaseparatebowlcombineeggwhitesandcreamoftartarandbeatuntilstiffbutnotdry.Foldintothebananamixture.Pourintowelloiled11/2quartcasserole.Bake30-35minutesoruntilknifeinsertedinthemiddlecomesoutclean.
Makes4servings
Oneserving=216calories
3gprotein
28gcarbohydrates
12gfat
357mgsodium
Page146
PotatoBiscuits
(NoWheat,Egg,Gluten)
1/2cuppotatostarchflour
3teaspoonsbakingpowder
1/4teaspoonsalt
3tablespoonsshorteningorbutter
1/4cupmilk
Preheatovento425°F.Stirtogetherdryingredients.Cutinshorteninguntilsizeofpeas.Slowlyaddmilk,stirringgentlytoformsoftdough.Lightlydustabreadboardwithpotatoflour.Turnthedoughoutontotheboardandkneadlightly.Rollto1/2-inchthickness.Usinga1/2-inchcutter,cutoutninebiscuitsandplaceonanungreasedbakingsheet.Bake10-12minutes,untillightlybrowned.
Makes9servings
Onebiscuit=86calories
2gprotein
11gcarbohydrates
4gfat
211mgsodium
Page147
RiceFlourYeastBread
(NoWheat,Gluten)
3cupsriceflour
1/2cuppotatostarchflour
2packagesdryyeast
2tablespoonssugar
1teaspoonsalt
2tablespoonsbakingpowder
1cupdrymilk
1/4cupinstantmashedpotatoes
2cupsveryhotwater
1/4cupsoftbutterormargarine
4eggs,beaten
Stirflourstogether.Measure2cupsintolargemixerbowl.Adddryyeast,sugar,salt,bakingpowder,anddrymilk.Mixthoroughly.Combineinstantmashedpotatoesandhotwater;whiplightlywithafork.Addpotatomixtureandsoftbuttertodryingredientsinmixerbowl.Beat3minutesonmediumspeed.Addremainingflourandeggs;beat3minutesonmediumspeed.Mixturewillresemblethickcakebatter.Leavebatterinbowl;coverandletriseinwarmplacefor1hour.Batterwillriseabout2inchesdependingonsizeofbowl.Beatjustenoughtoremovelargegasbubbles.Preheatovento325°F.Lightlyoiltwo9"×5"loafpans.Pourbatterintopans;coverandletrise30minutes.Bake30-35minutes,untillightlybrowned.
Makes24servings
Oneservingof1slice=120
calories
3gprotein
18gcarbohydrates
4gfat
314mgsodium
Page148
RiceCrackers
(NoWheat,Egg,Milk,Gluten)
1cupriceflour
1/2teaspoonsalt
1/2cuppotatostarch
1/2cupmargarine
1/2cupcoldwater
Preheatovento400°F.Combinericeflour,salt,andpotatostarchinmixingbowl.Cutinmargarinewithpastryblenderorfork.Stirinenoughcoldwatertomakesoftdough.Placedoughonlightlyoiledbakingsheet.Coverwithwaxedpaperandrollwithrollingpinto1/8-inchthickness.Cutinto48squares.Bake10-15minutes.
SesameRiceCrackersAdd1tablespoontoastedsesameseedstodoughbeforerollingoutontobakingsheet.
PoppySeedRiceCrackersAdd1tablespoontoastedpoppyseedstodoughbeforerollingoutontobakingsheet.
ParmesanRiceCrackersAdd1tablespoongratedParmesancheesetodoughbeforerollingoutontobakingsheet.
Makes12servings
Oneservingof4crackers=137
calories
2gprotein
12gcarbohydrates
9gfat
216mgsodium
Page149
High-FiberRiceWafflesorPancakes
(NoWheat,Gluten)
1cupbrownriceflour
1/2cupricebran
1/4cupsoyflour
2teaspoonsbakingpowder
2teaspoonssugar
1/2teaspoonsalt
2eggs
3tablespoonsvegetableoil
3/4cupmilk
Combineallingredientsinmixingbowl.Beatuntilsmooth.Pourintolightlyoiledwaffleironoroiledgriddle.Removefromwaffleironorturnpancakeswhenbrowned.
Makes4wafflesor8pancakes
Oneserving(1waffleor2largepancakes)=141
calories
3gprotein
16gcarbohydrates
8gfat
297mgsodium
Page150
CornmealPancakesorWaffles
(NoWheat,Milk,Gluten)
1cupcornmeal
1/4cupsoyortapiocaflour
1/4teaspoonsalt
2tablespoonssugar
11/2teaspoonsbakingpowder
3/4cupwater
1teaspoonvegetableoil
1egg
Combineallingredientsinbowl.Beatuntilsmooth.Pourbatterontolightlyoiledgriddleorwaffleiron.Removefromwaffleironorturnpancakeswhenbrowned.
Makes6pancakesor2waffles
Oneserving(1waffleor3pancakes)=96
calories
4gprotein
16gcarbohydrates
2gfat
187mgsodium
Page151
BuckwheatPancakes
(NoWheat,Milk,Egg)
1packagedryyeast
1tablespoonbrownsugar
2cupsbuckwheatflour
1/2cupcornmeal
1teaspoonsalt
21/2cupshotwater
1teaspoonbakingsoda
1teaspoonwarmwater
2tablespoonsvegetableoil
Inmixerbowl,thoroughlycombinealldryingredientsexceptbakingsoda.Addhotwater.Beat2minutsonmediumspeed.Coverandallowtoriseovernightinwarmplace.Inthemorning,stirthemixturewell.Addbakingsodadissolvedinwarmwaterandoil;mixagain.Cookonhotgreasedgriddleuntildryaroundedges.Turn.Removefromheatwhenbrowned.Servewithsyrup.
Makes5servings
Oneservingof3pancakes=142
calories
2gprotein
16gcarbohydrates
8gfat
267mgsodium
Page153
10CakesandDesserts
RiceFlourApplesauceCake
(NoWheat,Milk,Egg)
2cupsbrownriceflour
1/4cuparrowrootflour
1/2cupsugar
1tablespoonbakingpowder
1teaspoongroundcinnamon
1/2teaspoongroundnutmeg
1/2cupapplesauce
1/2cupapplejuice
1/3cupvegetableoil
Preheatovento375°F.Combineallingredientsinmixingbowl.Pourbatterintolightlyoiled8-inchsquarebakingpan.Bake15-20minutes.Cool.Cutintosquares.
Makes12servings
OneServing=164calories
2gprotein
27gcarbohydrates
6gfat
185mgsodium
Page154
SpeltFlourPlumCoffeecake
(NoWheat,Egg,Milk)
12-15smallpruneplums
1/2cupdatesugar
2tablespoonsspeltflour
23/4cupsspeltflour,groundfine
1tablespoonbakingpowder
1/2teaspoonsalt
1/2cuphoney
1/2cupwaterorNutMilk(SeeIndex.)
1/4cupoil
Preheatovento350°F.Quarterandpitplums,usingenoughtocoverbottomofanoiled8-inchsquarebakingdishinasinglelayer.Sprinklewithdatesugarand2tablespoonsofspeltflour.Tossfruitlightlytocoat.Spreadmixtureevenlyonbottomofpan.Place23/4cupsflourintoamixingbowl.Addbakingpowderandsalt.Stirtoblend.Pourhoney,water,andoilintoa2-cupglasscontainer.Stirtocombine.Pourliquidsovertheflourmixture.Beatuntilallflourismoistened.Pourbatteroverplummixture,spreadingitevenlyintocorners.Bake30-35minutes,untiltopisbrownandfirm.Thisrecipecanbeservedhotorcold.Toserve,sliceandthenliftwithaspatulaandflipeachportionoverontoaplate,turningthegooeyfruitsideup.
Makes8servings
Oneserving=176calories
2gprotein
31gcarbohydrates
6gfat
307mgsodium
Page155
TeffApplesauceCake
(NoWheat,Milk,Gluten)
1cupteffflour
1cupriceflour
1/4cuparrowroot
1teaspoongroundcinnamon
1/4teaspoongroundnutmeg
1tablespoonbakingpowder
1cupapplesauce
1/2cupvegetableoil
1/2cuphoney
2eggs
Preheatovento350°F.Combineteffflour,riceflour,arrowroot,cinnamon,nutmeg,andbakingpowderinmixingbowl.Stirtoblend.Addapplesauce,oil,honey,andeggs.Mixwell.Pourintooiled8-inchsquarebakingpan.Bake30-35minutes,oruntiltoothpickinsertedintocentercomesoutclean.
Makes16servings
Oneserving=179calories
3gprotein
29gcarbohydrates
7gfat
199mgsodium
Page156
AmaranthCake
(NoWheat,Egg,Milk)
2cupsamaranthflour
1tablespoonbakingpowder
1/4cuparrowroot
1/2cupsugar
1/2cupvegetableoil
1cupwaterorapplejuice
1/2teaspoonallspice
1/3cupfinelychoppedwalnuts
Preheatovento375°F.Stirtogetherallingredientsinamediumbowl.Beatwell.Pourbatterintooiled8-inchsquarepan.Bake25-30minutes.Coolthoroughly.Dustwithconfectioners'sugarjustbeforeserving.
Makes9servings
Oneserving=181calories
2gprotein
25gcarbohydrates
8gfat
205mgsodium
Page157
RhubarbCrumble
(NoWheat,Egg,Milk,Gluten)
2cupschoppedrhubarb
1/4cupwater
2tablespoonscreamofricecereal,uncooked
1/4cupbrownsugar
2tablespoonssoymilkpowder
2tablespoonsvegetableoil
1/4teaspooncinnamon
Preheatovento350°F.Putrhubarbincasseroledishandaddwater.Sprinkleoncreamofricecereal.Inaseparatebowlcombinebrownsugar,soymilkpowder,vegetableoil,andcinnamontomakestreuseltopping.Droptoppingoverrhubarbmixture.Bakeabout30minutesoruntilfruitistender.Servehotorcold.
Makes3servings
Oneserving=234calories
2gprotein
34gcarbohydrates
11gfat
87mgsodium
Page158
BananaSnackCake
(NoWheat,Milk,Gluten)
2ripebananas
1/2cupsugar
3eggs
1/2cupvegetableoil
2cupsbrownriceflour
1tablespoonbakingpowder
Preheatovento375°F.Pureebananas,sugar,eggs,andoilinfoodprocessororblender.Stirinflourandbakingpowder.Pourintooiled9-inchsquarebakingpan.Bake30-35minutes.
Makes8servings
Oneserving=241calories
3gprotein
31gcarbohydrates
12gfat
251mgsodium
Page159
PinappleUpside-DownCake
(NoWheat,Egg,Gluten)
1tablespoonplus1/3cupmargarine
1/2cupbrownsugar
18-ouncecancrushedpineapple(juicepacked)
1/3cupsugar
2/3cuppineapplejuice
1cupriceflour
1tablespoonpotatoortapiocastarch
2teaspoonsbakingpowder
1/8teaspoonsalt
1teaspoonvanillaextract
Preheatovento350°F.Inasmallsaucepan,melt1tablespoonmargarineandbrownsugar.Pourinto9-inchsquarecakepan.Drainpineapplejuiceintoasmallbowl.Arrangethecrushedpineappleontopofthesugarmixture.Preparecakebatterbycreamingtogether1/3cupsugarand1/3cupmargarine.Addpineapplejuice,riceflour,starch,bakingpowder,salt,andvanillaextract.Beatwell.Pourbatteroverpineapplemixture.Bake20-30minutes,oruntilcakeisdone.
Makes6servings
Oneserving=248calories
2gportein
32gcarbohydrates
13gfat
310mgsodium
Page160
PearCobbler
(NoWheat,Egg,Milk,Gluten)
CobblerBase
4medium-sizepears,sliced
1/4teaspooncinnamon
Dashofcloves
Dashofnutmeg
2tablespoonsfrozenorangejuiceconcentrate,melted
Topping
1/2cupbrownriceflour
11/2teaspoonsbakingpowder
3tablespoonsmargarine
2-3tablespoonscoldwater
Preheatovento400°F.Linealightlyoiledcasseroledishwithslicedpears.Sprinkleonspicesanddrizzleorangejuiceconcentrateoverpearslices.Bake5minuteswhilepreparingtopping.
Combineflourandbakingpowderinmixingbowl.Cutinmargarinetoresemblepiecrustmixture.Addwaterandstirwithfork.Crumblemixtureontopofpearslices.Bake15minuteslonger.Coolandserve.
Makes4servings
Oneserving=202calories
2gprotein
24gcarbohydrates
12gfat
200mgsodium
Page161
AppleCrisp
(NoWheat,Egg,Milk,Gluten)
4mediumapples,thinlysliced(about3cups)
1/4cupapplejuice
1tablespoonhoney
2tablespoonssoyflour
1/4cupriceflour
1/2teaspooncinnamon
2tablespoonsvegetableoil
Preheatovento350°F.Placeappleslicesinlightlyoiled8-inchsquarebakingpan.Pouronapplejuice.Drizzlehoneyoverapples.Combinesoyandricefloursinmixingbowlwithcinnamon.Addvegetableoilandtosslightly.Themixtureshouldbedryandcrumbly.Sprinklemixtureoverapples.Bake20minutesoruntiltopislightlybrowned.
Makes4servings
Oneserving=148calories
2gprotein
22gcarbohydrates
7gfat
184mgsodium
Page162
AlmondOatmealTorte
(NoWheat,Milk)
6eggs,separated
1cupsugar
1teaspoonorangeextract
1teaspoonalmondextract
1cupfinelygroundalmonds*
1/3cupgroundoatmeal
1/4teaspoonsalt
1/2cuppreparedlemonpiefilling
Confectioners'sugar
Preheatovento350°F.Beateggyolksand1/2cupsugartogetheruntilthickandlemon-colored.Stirinextracts,groundalmonds,andoatmeal.Beateggwhitesandsaltinaseparatebowluntilsoftpeaksform.Graduallyaddtheremaining1/2cupsugarandbeatuntilstiffpeaksform.Foldtheeggyolkmixtureintotheeggwhites.Dividebatterintothree9-inchlayercakepanslinedwithwaxedpaper.Bake30minutes.Coolbeforeremovingfrompans.Putlayerstogetherwithlemonpiefilling.Dustwithconfectioners'sugarortopwithnondairydesserttopping.
Makes12servings
Oneserving=157calories
5gprotein
21gcarbohydrates
7gfat
312mgsodium
*Youcanbuygroundalmondsorwhole.Ifyoubuywholealmonds,grindtheminablenderorfoodprocessor.
Page163
ChocolateCake
(NoWheat,Gluten)
1/2cupmargarine
cupsugar
2eggs
1teaspoonvanilla
6tablespoonscocoa
2cupsriceflour
1teaspoonbakingpowder
1/2teaspoonbakingsoda
1/2cupyogurt
Preheatovento350°F.Creammargarineandsugar.Beatineggsuntilthemixtureislightandfluffy.Addvanillaandcocoa.Beatinricefloursiftedtogetherwithbakingpowderandbakingsodajustuntilblended.Blendinyogurt.Pourinto8-inchsquarecakepan.Bakeapproximately20minutes.
Makes8servings
Oneserving=231Calories
2gprotein
31gcarbohydrates
12gfat
236mgsodium
Page164
ChocolateCreamRoll
(NoWheat,Milk,Gluten)
3eggs,separated
2/3cupsugar
1/4cupcocoa
2teaspoonspotatoflour
Preheatovento350°F.Separateeggs.Beatyolkswithsugar,cocoa,andpotatoflour.Usingaseparatebowl,beateggwhitesuntiltheyarestiff.Foldintochocolatemixture.Linethebottomof13''×9"panwithwaxedpaper.Pourbatterintopan.Bake10-15minutesoruntildone.Coolinpan5-10minutes.Layoutacleantowelandsprinkleitwithpowderedsugar.Turncakeoutontothetowel.Gentlypulloffwaxedpaper.Rollupjellyrollfashion,usingthetoweltowrapthecake.Letcoolatleast2hours.Unrollcakeandspreadwithnondairytoppingorfrozensoydessert.Reroll.Refrigerateorfreezeuntilreadytoserve.Keepwrappedtopreventdryingout.
Makes9servings
Oneserving(withoutfilling)=108
calories
3gprotein
18gcarbohydrates
3gfat
118mgsodium
Page165
ChocolateTruffles
(NoWheat,Egg,Gluten)
1/3cupheavycream
6ouncessemisweetchocolatebrokenintosmallpieces
1tablespoonsoftenedunsaltedbutterormargarine
1/4cupunsweetenedcocoapowder
Heatcreamjusttoboilinginsaucepan.Removefromheatandaddchocolateandbutter.Stiruntilchocolateismelted.Pourmixtureintoshallowpieplateorcasseroledish.Coverwithplasticwrapandrefrigerate3-4hours.Dustacuttingboardwithathinlayerofcocoa.Scoopchocolatemixtureinto24smallteaspoonfuls.Formeachintoaballandrollitincocoa.Placeinwaxed-paper-linedboxorcontainer.Coverandrefrigerateuntilreadytoserve.
Makes24truffles
Oneserving=186Calories
1gprotein
12gcarbohydrates
18gfat
147mgsodium
Page166
FlourlessChocolateCake
(NoWheat,Gluten)
Cake
8ouncesunsaltedmargarineorbutter
2/3cupplus1tablespoonsugar
6eggyolks
8ounceshigh-qualitysemisweetchocolate,melted
8ouncesalmonds,ground
6eggwhites
Pinchofcreamoftartar
Preheatovento350°F.Linebottomof9-inch,3-inchdeepspringformpanwithparchmentorsiliconpaper.
Creammargarinewith1/3cupplus1tablespoonsugaruntillightandfluffy.Addeggyolkstocreamedmixtureandbeatwell.Blendinchocolate,thengroundalmonds.Usingaseparatebowlwhipeggwhiteswithcreamoftartaruntilfrothy.Sprinkleintheremaining1\3cupofsugar,andcontinuetobeatuntilsoftpeaksform.Gentlyfoldeggwhitesintochocolatemixtureuntilfoldedinevenly.
Pourcakemixtureintopan.Bake55-70minutes.Whentoothpickinsertedincentercomesoutclean,thecakeisdone.Letcoolinthepanwhileyoupreparethefrosting.
Page167
Frosting
12ounceshigh-qualitybittersweetchocolate,choppedfine
1cupofheavycream
Putchocolateinalargemixingbowl.Scaldcreaminasaucepanandpourthroughasieveoverchocolate.Letmixturestandfor1minutetoallowchocolatetosoften.Beatuntilthefrostingappearssmoothandglossy.
Invertcakeontoplate.Peelparchmentfrombottom.Frosttopandsidesofcakeandallowtoset1-2hours.
Makes12servings
Oneserving=348calories
3gprotein
36gcarbohydrates
18gfat
274mgsodium
Page168
FudgeSoyFlourCake
(NoWheat,Milk,Egg,Gluten)
1cupsoyflour
1/2cuppotatostarchflour
1/2cupsugar
1/4cupcocoa
1/2teaspoonsalt
2teaspoonsbakingpowder
1teaspoonbakingsoda
1teaspoonvanillaextract
1tablespoonvinegar
1/2cupvegetableoil
1cupcoldwater
Preheatovento325°F.Stirtogetheralldryingredientsinmixingbowl.Addremainingingredients.Beatatmediumspeedfor3minutesuntilbatterisverysmooth.Pourintolightlyoiled8-inchsquarebakingpan.Bake40minutes.Coolcakeinpan.
Makes12servings
Oneserving=162calories
4gprotein
24gcarbohydrates
6gfat
349mgsodium
Page169
OrangeSpongeRoll
(NoWheat,Milk,Gluten)
3eggs
1/3cupsugar
1/3cupbrownriceflour
2teaspoonspotatoflour
1tablespoongratedorangerind
2teaspoonsbakingpowder
Preheatovento350°F.Combineallingredientsinmixingbowl.Beatwell.Linebottomof13"×9"panwithwaxedpaper.Pourbatterintopan.Bake10-15minutesoruntildone.Coolinpan5-10minutes.Layoutacleantowelandsprinkleitwithpowderedsugar.Turncakeoutontothetowel.Gentlypulloffwaxedpaper.Rollupjellyrollfashion,usingthetoweltowrapthecake.Letcoolatleast2hours.Unrollcakeandspreadwithnondairytoppingorfrozensoydessert.Reroll.Refrigerateorfreezeuntilreadytoserve.Keepwrappedtopreventdryingout.
Makes9servings
Oneserving=118calories
3gprotein
19gcarbohydrates
3gfat
127mgsodium
Page170
PecanCups
(NoWheat,Gluten)
1/2cupsoftbutterormargarine
3ouncessoftenedcreamcheese
11/4cupsriceflour
1/2teaspooncinnamon
1egg,wellbeaten
3/4cupbrownsugar
1cupchoppedpecans
2tablespoonsmeltedbutterormargarine
1/4teaspoonsalt
1/2teaspoonvanilla
1/4teaspoonnutmeg
Preheatovento350°F.Creambutterandcreamcheese.Stirinflourandcinnamonuntilwellblended.Divideinto12walnutsizedballs.Pressintogreasedmuffintins.
Combineegg,brownsugar,pecans,butter,salt,vanilla,andnutmeginamixingbowl.Spoonintomuffincups.Eachshouldbeabout3/4full.Bake30minutes.
Makes12servings
Oneserving=297calories
2gprotein
37gcarbohydrates
16gfat
297mgsodium
Page171
CreamPuffs
(NoWheat,Gluten)
1/4cupwater
1/4cupbutterormargarine
1/2cupbrownriceflour
2teaspoonspotatostarch
2eggs
Preheatovento400°F.Combinewaterandbutterinsaucepan.Heatuntilbutterismelted.Addflourandpotatostarch.Beatwell.Addoneeggatatime.Beatwelluntildoughisshinyandsmooth.Dropbytablespoonfulsontooiledbakingsheet,leavingabout2inchesbetweeneach.Bake30-35minutes,oruntillightandgoldenbrown.Removefromoven.Cutofftoptoallowsteamtoescape.Whencool,fillwithwhippedcreamorvanillacustard.Topwithchocolatefrostingorpowderedsugarbeforeserving.
Makes8servings
Oneserving=78calories
2gprotein
14gcarbohydrates
8gfat
188mgsodium
Page172
OatmealBananaCake
(NoWheat,Milk)
2cupsoatflourorgroundoatmeal
3teaspoonsbakingpowder
1teaspoonbakingsoda
1/4teaspoonsalt
1cupsugar
3eggs
1/2cupvegetableoil
1teaspoonvanillaextract
11/2cupsmashedbanana
1/2cupchoppeddates
1/2cupchoppednuts(iftolerated)
Preheatovento350°F.Stirtogetherdryingredientsinamixingbowl.Addeggs,oil,vanilla,andmashedbanana.Beatuntilsmooth.Stirinchoppeddatesandnuts.Pourintolightlyoiled8-inchsquarepan.Bake25-30minutes.Cool.Dustwithconfectioners'sugar.
Makes9servings
Oneserving=237calories
3gprotein
38gcarbohydrates
7gfat
208mgsodium
Page173
RaisinOatmealCake
(NoWheat,Milk)
1cuphotwater
1cupoatmeal
1/2cupraisins
1/4cupvegetableoil
1/2cupmolasses
2eggs,beaten
1cupoatflourorgroundoatmeal
3teaspoonsbakingpowder
1/4teaspoonbakingsoda
1/2cupchoppedpecansorwalnuts(optional)
Preheatovento350°F.Pourhotwateroveroatmealandraisins.Stir.Addallremainingingredients.Beatuntilthoroughlymixed.Pourintolightlyoiled9"×5"loafpan.Bake45minutesuntillightlybrowned.
Makes12servings
Oneserving=172calories
3gprotein
27gcarbohydrates
6gfat
202mgsodium
Page174
BarleyBananaSpiceCake
(NoWheat,Egg,Milk)
21/4cupsbarleyflour
1cupsugar
1tablespoonbakingpowder
1teaspooncinnamon
1/4teaspooncloves
1/4teaspoonallspice
2cupspureedorverywell-mashedbananas
1/3cupvegetableoil
Preheatovento375°F.Inlargebowlcombinedryingredients.Inasmallbowl,combinethebananasandoil.Stirliquidsintodryingredientsuntiljustmixed.Pourintooiledandfloured8-inchsquarepan.Bake25-30minutes,oruntillightlybrownandatoothpickinsertedincentercomesoutdry.
Makes8servings
Oneserving=182calories
2gprotein
29gcarbohydrates
7gfat
218mgsodium
Page175
PumpkinPie
(NoWheat,Egg,Milk,Gluten)
Pie
2cupscannedorcookedpumpkin
1/2cupfirmlypackedbrownsugar
11/2cupswaterorsoymilk
6tablespoonscornstarchortapiocastarch
1/2teaspoonsalt
1teaspoonpumpkinpiespice
19-inchunbakedricepiecrust
Preheatovento375°F.Combinepumpkin,sugar,waterorsoymilk,cornstarchortapioca,salt,andpumpkinpiespiceinmediumsaucepan.Cookoverlowheat,stirringconstantly,untilmixturebeginstothicken.Pourintopiecrust.Bake30minutes.
CrunchyTopping
1/4cupbrownsugar,packedfirmly
1/4cupcoconut,shredded
1/4cupchoppedpecans(iftolerated)
Combineingredientsforcrunchytoppingandsprinkleontopofpie.Bake5minutesmore.
Makes7servings
Oneserving=279calories
3gprotein
36gcarbohydrates
14gfat
382mgsodium
Page176
PineappleDateCake
(NoWheat,Milk,Egg,Gluten)
1can(1pound)crushedpineapple,undrained
1cupfirmlypackedbrownsugar
1/2cupvegetableoil
3/4cupwater
11/2cupsraisins
1/2cupchoppeddates
3tablespoonsinstantmashed-potatomixor2tablespoonspotatostarch
1tablespoonpumpkinpiespice(orspicestolerated)
11/4cupsriceflour
1/2cupsoyflour
1teaspoonbakingsoda
2teaspoonsbakingpowder
1/2cupchoppednuts(iftolerated)
Preheatovento325°F.Ina3-quartsaucepanmixtogetherthepineapple,brownsugar,oil,andwater.Addraisins,dates,instantpotatomix,andpumpkinpiespice.Mixwell.
Placethemixtureovermediumheatandbringtoaboil.Simmer,uncovered,for5minutes.Removefromheatandaddriceflour.Stirwell.Cool.Sifttogethersoyflour,bakingsoda,andbakingpowder.Addtocookedmixture;mixthoroughly.Add
Page177
nuts.Pourintolightlyoiled9''×13"bakingpanandbake1hour.Whencool,dustwithconfectioners'sugar.Thisisaverymoistcake.
Makes15servings
Oneserving=214calories
3gprotein
33gcarbohydrates
8gfat
285mgsodium
Page178
MacadamiaNutTorte
(NoWheat,Milk,Gluten)
1jar(5-7ounces)macadamianuts
onhalf;cuppotatostarch
1teaspoonbakingpowder
6largeeggs,separated(atroomtemperature)
1cupsugar
1teaspoonvanillaextract
Preheatovento325°F.Inafoodprocessorfittedwiththemetalblade,processthenuts,potatostarch,andbakingpowderuntilthenutsarefinelychopped(10-15pulses).Emptyoutontoapieceofwaxpaper.Processtheeggyolksandsugaruntilthickandpaleyellow,about40seconds,scrapingthesidesoftheworkbowlonceduringthattime.Beattheeggwhitesinalargemixingbowlwithanelectricmixer,untilstiffpeaksform.Foldtheyolk-and-sugarmixtureintothebeatenwhiteswithaspatula.Sprinklethenut-flourmixtureontopandfoldingently,butthoroughly,alongwiththevanilla.Pourthebatterintoa10-inchungreasedtubepanandbakeuntilacaketesterortoothpickcomesoutclean,35-40minutes.Letcoolinpanuntilroomtemperature.Runaknifearoundtheinsideedgecarefullyandremovethecakebyinvertingitontoacakeplate.Coverwithplasticwrapuntilreadytoserve.Dustwithconfectioners'sugarandservewithfreshfruit.
Makes12servings
Oneserving=221calories
4gprotein
31gcarbohydrates
9gfat
407mgsodium
Page179
BakedRicePudding
(NoWheat,Gluten)
1cupcookedbrownrice
1teaspoonvanillaextract
1/4cupraisins
2cupslow-fatmilk
3tablespoonssugar
2eggs
Preheatovento325°F.Combineallingredientsinbowl.Pourintolightlyoiledcasseroledish.Bake45-50minutes,oruntilknifeinsertedintocentercomesoutclean.
Makes4servings
Oneserving=118calories
4gprotein
21gcarbohydrates
2gfat
301mgsodium
Page180
OatmealAppleCrisp
(NoWheat,Egg,Milk)
4cupsslicedcookingapples
1tablespoonlemonjuice
1cupoatmeal
1/2cuphoney
1teaspooncinnamon
1/4cupmargarine
Preheatovento375°F.Placeapplesinshallowbakingdish.Sprinklewithlemonjuice.Combineremainingingredients;mixuntilcrumbly.Sprinklecrumbmixtureoverapples.Bake30minutesoruntilapplesaretender.
Makes6servings
Oneserving=125calories
1gprotein
24gcarbohydrates
3gfat
104mgsodium
Page181
PotatoStarchSpongeCake
(NoWheat,Milk,Gluten)
4eggs,separated
1cupsugar
1tablespoonlemonjuice
1tablespoongratedlemonrind
1/2cuppotatostarchflour
1teaspoonbakingpowder
Preheatovento350°F.Inasmallbowl,beatwhitesuntilstiff,butnotdry.Inaseparatebowl,beateggyolks.Addsugar,lemonjuice,andgratedrind.Beatthoroughly.Stirinflourandbakingpowder.Beatuntillightyellowandsmooth.Foldinbeateneggwhites.Pourintoungreasedtubepan.Bake30-40minutes.Invertpantocool.
Makes12servings
Oneserving=112calories
2gprotein
22gcarbohydrates
2gfat
197mgsodium
Page182
RiceCerealCrumbCrust
(NoWheat,Milk,Egg,Gluten)
1cupcrushedcrispricecereal
1/4cupsugar
1/3cupmargarine,melted
Preheatovento375°F.Mixcerealcrumbs,sugar,andmargarine.Pressfirmlyintobottomandsidesof9-inchpiepan.Bake8minutesuntillightlybrowned.Crustmayberefrigeratedfor1hourbeforefillinginsteadofbaking.
Makes7servings
Oneserving=142
calories
2gprotein
22gcarbohydrates
6gfat
328mgsodium
Page183
RiceFlourPieCrust
(NoWheat,Egg,Milk,Gluten)
3/4cupriceflour
1teaspoonsugar
1/4teaspoonsalt
1/3cupmargarine
2tablespoonscoldwater
Preheatovento350°F.Stirtogetherdryingredients.Cutinmargarineuntilpiecesaresizeofpeas.Addcoldwateratablespoonatatime.Tossuntilaballisformed.Rolldoughto1/8-inchthicknessbetweentwosheetsoffoilorwaxedpaper.Peelofftopsheetandfitdoughinto9-inchpiepan.Peeloffothersheet.Prickdoughwithfork.Bake15minutesuntilbrown.
Makes7servings
Oneserving=118calories
2gprotein
12gcarbohydrates
6gfat
449mgsodium
Page184
BarleyPieCrust
(NoWheat,Milk,Egg)
11/2cupsbarleyflour
1teaspoonsugar
1/2teaspoonsalt
1/3cupvegetableshortening
4tablespoonscoldwater
Preheatovento350°F.Stirtogetheralldryingredients.Cutinshorteninguntilpiecesaresizeofpeas.Addcoldwateratablespoonatatimeuntilaballisformed.Rolldoughto1/8-inchthicknessbetween2sheetsoffoilorwaxedpaper.Peelofftopsheetandfitdoughinto9-inchpiepan.Peelofftopsheet.Trimedgesofdoughtofitpan.Prickwithfork.Bake15minutesuntilbrown.
RiceCrustSubstitute11/4cupriceflourforbarleyflour.Thiscrustcanbepressedintopaninsteadofrolling.
RyeCrustSubstitute11/2cupsryeflourforbarleyflour.
Makes7servings
Oneserving=132calories
2gprotein
16gcarbohydrates
7gfat
464mgsodium
Page185
SpeltPieCrust
(NoWheat,Milk,Egg)
3tablespoonsoil
2tablespoonscoolwater
1/4teaspoonsalt
1cupplus2tablespoonsspeltflour
Preheatovento375°F.Whiskoil,water,andsalttogether.Stirintheflourandmixonlyuntilevenlymoistened.Pressintoa9-inchpieplate.Bakecrust12minutes.Fillwhencrusthascooled.
Makes7servings
Oneserving=124calories
2gprotein
14gcarbohydrates
7gfat
322mgsodium
Page186
CoconutCrust
(NoWheat,Milk,Egg)
1/4cupmargarine,melted
2cupsflake-typecoconut
Preheatovento325°F.Thoroughlycombinemargarineandcoconut.Pressevenlyinto9-inchpiepan.Bake30-35minutesuntillightlybrowned.
Makes7servings
Oneserving=121calories
0gprotein
3gcarbohydrates
12gfat
291mgsodium
Page187
11Cookies,Snacks,andMilkAlternatives
BarleyFlourBrownies
(NoWheat,Egg)
2cupsbarleyflour
2tablespoonspotatostarch
1cupsugar
1tablespoonbakingpowder
2ouncesunsweetenedchocolate,melted
1/3cupchoppednuts
1/4cupvegetableoil
3/4cupricemilk
Preheatovento350°F.Combineallingredientsinamixingbowl.Pourbatterintolightlyoiled8-inchsquarebakingpan.Bake30-35minutes.Removepanfromovenandcool5minutes.Cutintosquares.
Makes18squares
Onesquare=165calories
3gprotein
22gcarbohydrates
9gfat
204mgsodium
Page188
RyeRaisinBars
(NoWheat,Milk,Egg)
BARS
1cupfirmlypackedbrownsugar
1cupwater
3tablespoonsvegetableoil
1teaspooncinnamon
1teaspoonnutmeg
1/4teaspoongroundcloves
1/4teaspoonsalt
1cupraisins
24ryewafersrolledintocrumbs
1/2teaspoonbakingsoda
GLAZE
1tablespoonwarmwater
1teaspoonlemonjuice
1cupsiftedconfectioners'sugar
Preheatovento350°F.Placebrownsugar,water,oil,spices,salt,andraisinsinamediumsaucepan.Bringthemixturetoaboilandcook5minutes,stirringfrequently.Removefromheat.Stirinryewafersandbakingsoda.Pourintolightlyoiled8-inchsquarepanandbake30minutes.Combineingredientsforglaze.Spreadevenlyoverthecontentsofthepan.Coolandcutintobars.
Makes24bars
Onebar=146
calories
2gprotein
32gcarbohydrates
2gfat
202mgsodium
Page189
ApricotSquares
(NoWheat,Egg,Milk,Gluten)
11/4cupsdriedapricots,chopped
1cupwater
11/2cupsriceflour
2tablespoonstapiocastarch
2tablespoonsbrownsugar
1/2teaspooncinnamon
1/3cupmargarine
Preheatovento350°F.Combineapricotsandwaterinsaucepan.Cookoverlowheatuntilmixtureisthick.Pureeinblenderandsetaside.Makecrustbycombiningflour,starch,brownsugar,andcinnamoninmixingbowl.Cutinmargarineuntilmixtureresemblescoarsecornmeal.Packabouttwo-thirdsofcrumblemixtureinto9-inchsquareungreasedbakingpan.Spreadapricotmixtureevenlyovercrust.Coverwithremainingcrumblemixture.Packlightly.Bake20minutes.Cool;cutintosquares.
Makes16squares
Onesquare=126calories
2gprotein
21gcarbohydrates
4gfat
177mgsodium
Page190
RiceFlourBrownies
(NoWheat,Egg,Milk,Gluten)
21-ouncesquaresunsweetenedchocolate
1/4cupvegetableoil
3/4cupsugar
1cupriceflour
1teaspoonbakingpowder
2tablespoonstapiocaorpotatostarch
1/4teaspoonsalt
1teaspoonvanillaextract
1/2cupwater
1/2cupchoppednuts
Preheatovento350°F.Meltchocolate,oil,andsugarinasmallsaucepanoverlowheat.Cool.Inaseparatebowlcombineflour,bakingpowder,starch,andsalt.Addchocolatemixture,vanilla,water,andnuts.Pourintoan8-inchsquarepan.Bake25-30minutes.Cool.Cutintosquares.
Makes16brownies
Onebrownie=163
calories
2gprotein
23gcarbohydrates
9gfat
221mgsodium
Page191
ApplesauceBars
(NoWheat,Milk,Gluten)
1/2cupvegetableoil
1/2cupsugar
1egg
11/2cupsriceflour
1/4cupsoyflourortapiocastarch
1/4teaspoonsalt
2teaspoonsbakingpowder
1/2teaspoonbakingsoda
1/4teaspoongroundnutmeg
1/4teaspoongroundcloves
1teaspoongroundcinnamon
1cupapplesauce
1/2cupraisins
1/2cupchoppednuts
Preheatovento375°F.Creamoil,sugar,andeggtogether.Stirintheremainingingredients.Pourintolightlyoiled13''×9"bakingpan.Bake20-25minutes.Coolandcutintobars.
Makes15bars
Onebar=163
calories
2gprotein
20gcarbohydrates
10gfat
219mgsodium
Page192
MinifruitcakeCookies
(NoWheat,Milk,Gluten)
1/4cupvegetableoil
1/2cupbrownsugar,packed
1egg
13/4cupsriceflour
1tablespoonpotatostarch
1teaspoonbakingpowder
1/2teaspoongroundcinnamon
1/4teaspoongroundnutmeg
11/2teaspoonsorangeextract
3/4cup(6ounces)dicedcandiedfruits
1/2cupcurrants
1/2cupchoppedwalnuts
1/4cupapplejuice
Preheatovento350°F.Creamtogetheroil,brownsugar,andegg.Addriceflour,potatostarch,bakingpowder,cinnamon,nutmeg,andorangeextract.Mixwell.Stirincandiedfruits,currants,walnuts,andapplejuice.Mixwell.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake15-20minutesoruntilbrowned.Coolonrackbeforestoring.
Makes30cookies
Onecookie=144calories
2gprotein
26gcarbohydrates
4gfat
188mgsodium
Page193
OatmealApplesauceCookies
(NoWheat,Milk)
1cupteffflour
1cupquickrolledoats
1/2cupdatesugar
2teaspoonsbakingpowder
1teaspoongroundcinnamon
1/4teaspoongroundnutmeg
1/4teaspoongroundcloves
1/2cupcurrants
1/4cuphoney
1/2cupapplesauce
1egg
1/2cupvegetableoil
Preheatovento375°F.Combineflour,oats,sugar,bakingpowder,andspicesinamixingbowl.Addtheremainingingredientsandmixwell.Dropbyspoonfulsontolightlyoiledbakingpan.Bake10-15minutesoruntilcookiesarefirm.Coolonrack.
Makes36cookies
Onecookie=118calories
2gprotein
19gcarbohydrates
4gfat
191mgsodium
Page194
RyeMolassesDropCookies
(NoWheat,Milk,Egg)
1/2cupmilk-freemargarine
1/2cupsugar
1/2cupmolasses
2cupsryeflour
2teaspoonsbakingpowder
1/4teaspoongroundginger
1/2teaspoonnutmeg
1/2cupapplesauce
1/2cupraisins
Preheatovento375°F.Lightlygreasetwobakingsheets.Creamtogethershortening,sugar,andmolasses.Sifttogetherdryingredients.Adddryingredientsalternatelywithapplesaucetocreamedmixture.Addraisinsandstirtocombine.Dropbyroundedteaspoonsontobakingsheets.Bake10minutes.
Makes48cookies
Onecookie=132calories
2gprotein
21gcarbohydrates
5gfat
229mgsodium
Page195
ChocolateChipCookies
(NoWheat,Milk,Gluten)
1/3cupsugar
1/3cupvegetableoil
1egg
2/3cupriceflour
1/4cuppotatoflour
2teaspoonsbakingpowder
1teaspoonvanilla
1/2cupchocolatechips
Preheatovento375°F.Creamtogethersugar,oil,andegg.Addflours,bakingpowder,andvanilla.Addchocolatepieces.Beattocombine.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake10-12minutes.
Makes18cookies
Onecookie=152calories
2gprotein
23gcarbohydrates
8gfat
191mgsodium
Page196
EgglessChocolateChipCookies
(NoWheat,Egg,Milk,Gluten)
1/3cupsoftmargarine
1/3cupsugar
1/4cupbrownsugar
6tablespoonswater
2/3cupsoyflour
1/2cupbrownriceflour
3tablespoonspotatoflour
3teaspoonsbakingpowder
1/4teaspoonsalt
1teaspoonvanilla
1cupchocolatechipsorcarobpieces
1/2cupchoppednuts
Preheatovento375°F.Creamtogethermargarine,sugars,vanilla,andwater.Blendinflours,bakingpowder,andsalt.Beatuntilsmooth.Stirinchocolatechipsandnuts.Dropbyspoonfulsontolightlyoiledcookiesheet.Bake8-10minutes.
Makes36cookies
Twocookies=223
calories
2gprotein
29gcarbohydrates
11gfat
206mgsodium
Page197
TeffChocolateChipCookies
(NoEgg,Milk)
11/2cupsteffflour
1/2cuptapiocaflour
3/4cupsugar
1tablespoonbakingpowder
1/2cupwater
1/3cupvegetableoil
1/2cupchocolatechips
1/2cupchoppednuts
Preheatovento375°F.Combineallingredientsinmixingbowl.Mixwell.Dropdoughbyspoonfulsontolightlyoiledbakingsheet.Bake10-15minutes,oruntilbrowned.
Makes24cookies
Onecookie=171
calories
2gprotein
32gcarbohydrates
7gfat
178mgsodium
Page198
SpeltChocolateChipCookies
(NoMilk,Egg)
11/2cupsspeltflour
1/2cuptapiocaflour
1/2cupbrownsugar
1tablespoonbakingpowder
1/2cupwater
1/3cupvegetableoil
1/2cupchoppednuts
1/2cupchocolatechips
Preheatovento375°F.Combineallingredientsinmixingbowlandmixwell.Dropdoughbyspoonfulsontolightlyoiledbakingsheets.Bake10-15minutesoruntilbrowned.
Makes30cookies
Onecookie=181
calories
2gprotein
28gcarbohydrates
7gfat
169mgsodium
Page199
MilletPeanutButterCookies
(NoWheat,Milk)
1/2cuppeanutbutter
1/4cupvegetableoil
1/3cupbrownsugar,packed
1egg
11/2cupsmilletflour
2teaspoonsbakingpowder
1/4cupwater
Preheatovento375°F.Creamtogetherpeanutbutter,oil,brownsugar,andegg.Stirinflour,bakingpowder,andwater.Beatwell.Shapeintowalnut-sizeballsandplaceonlightlyoiledcookiesheets.Flattenwithfork.Bake15-20minutes.
Makes36cookies
Onecookie=130calories
2gprotein
30gcarbohydrates
5gfat
244mgsodium
Page200
PeanutButterCookies
(NoWheat,Milk,Gluten)
1/3cupmargarine
1/2cuppeanutbutter
1/2cupbrownsugar
1teaspoonvanilla
1egg
1/4cuppotatoflour
1/4cupricepolish
1/2cupriceflour
1/2teaspoonbakingsoda
2teaspoonsbakingpowder
Preheatovento375°F.Creamtogethermargarine,peanutbutter,brownsugar,vanilla,andegg.Stirinpotatoflour,ricepolish,riceflour,bakingsoda,andbakingpowder.Beatuntilallingredientsarewellmixed.Forminto36pecan-sizeballs.Putonungreasedcookiesheetsandflattenwithfork.Bake10minutes.
Makes36cookies
Onecookie=147calories
2gprotein
24gcarbohydrates
7gfat
198mgsodium
Page201
PeanutButterBalls
(NoWheat,Egg,Milk,Gluten)
1/2cuppeanutbutter
2tablespoonslemonjuice
1cupchoppeddatesorraisins
Mixpeanutbutter,lemonjuice,andfruit.Forminto1/2-inchballs.Storeinairtightcontainer.
Makes24balls
Oneball=96calories
1gprotein
16gcarbohydrates
4gfat
108mgsodium
Page202
ChocolatePeanutButterChewies
(NoWheat,Gluten)
4ounces(4squares)semisweetchocolate
1/4cup(1/2stick)butterormargarine
1/2cuppeanutbutter
1cupgranulatedsugar
2largeeggs,lightlybeaten
1tablespoonunsweetenedcocoapowder
1teaspoonpurevanillaextract
1/4cuptapiocaorriceflour
Preheatovento325°F.Combinechocolate,butter,andpeanutbutterinamediumsaucepan.Cookoverlowheat,stirringoften,untilsmooth.Removefromheatandstiringranulatedsugar.Cool1-2minutes;addeggs,cocoa,andvanilla.Mixthoroughly.Stirinflour.Pourbatterintoan8-inchsquarebakingpanlinedwithaluminumfoil.Bakeuntilset,35-40minutes.Coolinpan20minutes.Carefullyliftfoilfrompanandcoolthoroughly.Freezeuntilfirm.Toserve,cutintosquaresortriangles.Storeinairtightcontainerorfreezeforupto2weeks.
Makes16squares
Onesquare=169calories
2gprotein
28gcarbohydrates
7gfat
119mgsodium
Page203
BarleyOatmealCookies
(NoWheat,Egg,Milk)
11/2cupsbarleyflour
1cupquickoats
1/4cuptapiocaflour
1/2teaspoongroundcinnamon
1/2teaspoongroundnutmeg
1/4teaspoongroundginger
1/2cupmaplesyruporhoney
1/2cupapplesauce
1/2cupraisinsorcurrants
1/3cupvegetableoil
1tablespoonbakingpowder
Preheatovento375°F.Combineallingredientsinmixingbowl.Beatwelltoblend.Dropbyspoonfulsontolightlyoiledbaking'sheet.Bake10-15minutesoruntilbrowned.
Makes36cookies
Onecookie=166
calories
r:thr::2g:2gprotein
29gcarbohydrates
8gfat
189mgsodium
Page204
QuinoaRaisinCookies
(NoWheat,Egg,Milk)
11/2cupsquinoaflour
1/2cuptapiocaflour
3/4cupsugar
1tablespoonbakingpowder
1/2cupwater
1/3cupvegetableoil
1/2cupraisinsorcurrants
1/2cupapplesauce
Sin:0.9:1teaspoongroundallspice
Preheatovento375°F.Combineflours,sugar,andbakingpowderinmixingbowl.Addtheremainingingredients.Mixwell.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake10-12minutesuntilbrowned.
Makes36cookies
Onecookie=171
calories
2gprotein
28gcarbohydrates
7gfat
198mgsodium
Page205
RyeOrangeSquares
(NoWheat,Egg,Milk)
13/4cupsryeflour
1/4cuppotatostarch
3/4cupsugar
1tablespoonbakingpowder
1/2cupwaterororangejuice
1/4cupvegetableoil
Gratedpeelof1orange
1teaspoonorangeextract
Preheatovento375°.F.Combinealldryingredientsinmixingbowl.Stirtoblend.Addtheremainingingredients.Stirwell.Pourbatterintolightlyoiled8-inchsquarebakingpan.Bake20-25minutes.Cool.Cutintosquares.
Makes15squares
Onesquare=161
calories
2gprotein
26gcarbohydrates
6gfat
176mgsodium
Page206
QinoaLemonSquares
(NoWheat,Milk)
2cupsquinoaflour
1/2cupvegetableoil
1/4cupsugar
4eggs
1cupsugar
1/4cuparrowroot
1teaspoonbakingpowder
1/4cuplemonjuice
1/2teaspoonlemonextract
Gratedlemonpeel
Powderedsugar
Preheatovento350°F.Usingafork,mixtogetherquinoaflour,oil,and1/4cupsugar.Patmixtureintobottomof9''X13"bakingpan.Bake20minutes.Meanwhilebeateggsuntillightandfluffy.Stirinicupsugar,arrowroot,bakingpowder,lemonjuice,andlemonpeel.Pourovercrust.Bake20-25minuteslonger.Cool;
cutintobars.Sprinklewithpowderedsugarbeforeserving.
Make24squares
Onesquare=162
calories
2gprotein
25gcarbohydrates
7gfat
188mgsodium
Page207
RaisinSpiceCookies
(NoWheat,Milk,Gluten)
1/2cupsugar
1/2cupvegetableoil
1egg
1cupriceflour
1/4cuppotatoflour
2teaspoonsbakingpowder
1/2teaspoonbakingsoda
1/2teaspoongroundcinnamon
1/4teaspoongroundnutmeg
1/2cupraisins
1/2cupchoppedpecans
Preheatovento375°F.Creamtogethersugar,oil,andegg.Addriceflour,potatoflour,bakingpowder,bakingsoda,cinnamon,andnutmeg.Mixwell.Stirinraisinsandpecans.Dropontolightlyoiledbakingsheet.Bake12-15minutes.
Makes24cookies
Onecookie=174
calories
2gprotein
25gcarbohydrates
9gfat
186mgsodium
Page208
FruitcakeCookies
(NoWheat,Milk,Gluten)
1egg
1/2cupvegetableoil
1/2cupsugar
1cupbrownriceflour
2tablespoonsto1/4cuppotatoflour
2teaspoonsbakingpowder
1/3cupcurrantsorraisins
1/3cupchoppeddates
1/3cupchoppedapricots
1/3cupchoppedwalnuts
1/2cuporangejuice
Preheatovento°F.Creamtogetheregg,oil,andsugar.Addremainingingredients.Mixwell.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake10-15minutesoruntilbrowned.
Makes36cookies
Onecookie=158
calories
2gprotein
31gcarbohydrates
4gfat
101mgsodium
Page209
Millet-AplesauceCookies
(NoWheat,Egg,Milk)
2cupsmilletflour
1/2teaspoonsbakingpowder
1/2cupunsweetenedapplesauce
3/4cupapplejuiceconcentrate,thawed
1/2cupoil
1cupmilk-freeunsweetenedcarobchipsorchoppednuts(optional)
Preheatovento350°F.Mixflourandbakingsodainalargebowl.Combinetheapplesauce,applejuiceconcentrate,andoilinasmallbowl.Addtheliquidstotheflourmixtureandstirjustuntilmixed.Foldinthechipsornuts.Dropbyheapingteaspoonfulsontoanungreasedbakingsheet.Bake15-20minutesoruntilcookiesbegintobrown.
Makesabout36cookies
Onecookie=111
calories
2gprotein
19gcarbohydrates
3gfat
87mgsodium
Page210
OrangePotatoFlourSpongeSquares
(NoWheat,Milk,Gluten)
2eggs,separated,eggwhitesstifflybeaten
1/2cupsugar
1/4teaspoonsalt
1teaspoonorangeextract
1/2cuppotatostarchflour
Preheatovento325°F.Beateggyolksandsugartogetheruntilthickandlemon-colored.Addsalt,orangeextract,andflour.Mixuntilsmooth.Foldinstifflybeateneggwhites.Pourintolightlyoiled8-inchsquarepan.Bake20-25minutesuntilverylightlybrowned.Cutintosquares.
Makes16squares
Onesquare=87
calories
2gprotein
21gcarbohydrates
1gfat
196mgsodium
Page211
AmaranthSpiceCookies
(NoWheat,Egg,Milk)
11/2cupsamaranthflour
2tablespoonspotatostarch
2teaspoonsbakingpowder
1/2cupvegetableoil
2/3cupsugar
1teaspoongroundcinnamon
1/4teaspoongroundcloves
1/4cuporangejuice
Gratedorangerind
Preheatovento375°F.Mixallingredientsinamediummixingbowl.Blendwell.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake10-15minutes.
Makes20cookies
Onecookie=143
calories
2gprotein
23gcarbohydrates
6gfat
179mgsodium
Page212
CoconutMacaroons
(NoWheat,Milk,Gluten)
131/2ouncecanflakedcoconut
4eggwhites,unbeaten
1cupsugar
1/4cuppotatostarchflour
1teaspoonalmondextract
Preheatovento300°F.Lightlygreaseabakingsheet.Mixallingredientstogetherinsaucepanandcookovermediumheatuntilmixtureisasthickasmashedpotatoes(about8minutes),stirringconstantly.Dropbyteaspoonsontobakingsheet.Bake20minutes.
Makes36cookies
Onecookie=86calories
1gprotein
17gcarbohydrates
3gfat
97mgsodium
Page213
MarshmallowCrispies
(NoWheat,Gluten,Milk,Eggs)
2tablespoonmilk-freemargarine
1cupmarshmallowcremeor
2cupsminiaturemarshmallows
3cupscrispricecereal
Meltmargarineinasaucepanoverlowheat.Addmarshmallowcremeandheatapproximately5minutesuntilmelted.Removefromheat.Stirincereal.Pourintolightlyoiled8-inchsquarepan.Packfirmly.Letstanduntilfirm.Cutinto24bars.
Makes24bars
Onebar=118
calories
2gprotein
25gcarbohydrates
2gfat
141mgsodium
Page214
OatmealFruitChews
(NoWheat,Milk,Egg)
1cupchoppeddrieddates,figs,prunes,orapricots
1/4cupsugar
1/4cupplus2tablespoonswater
2tablespoonslemonjuice
2cupsoatmeal
1/2teaspoonbakingsoda
1/2cupfirmlypackedbrownsugar
1/2cupshorteningormargarine
Preheatovento350°F.Combinefruit,sugar,andwaterinamediumsaucepan.Cookuntilsmooth;addlemonjuice.Cool.Combineoatmeal,bakingsoda,andbrownsugar;cutinshortening.Takeoutone-thirdcrumbmixturefortopping.Addwatertoremainder.Packdoughintolightlyoiled8-inchpan.Spreadfruitfillingoverandsprinklewithcrumbs.Bake30minutes.
Makes16squares
Onesquare=165
calories
2gprotein
33gcarbohydrates
5gfat
119mgsodium
Page215
PuffedRiceBalls
(NoWheat,Egg,Milk,Gluten)
2tablespoonsvegetableoil
1/2cupchoppeddates
1/4cupsugar
1/4cupchoppednuts
2cupspuffedricecereal,crushed
Combineoil,dates,andsugarinasmallsaucepan.Cookabout4minutesuntilmixtureisthick.Stirinnutsandcereal.Mixwell.Shapeintowalnut-sizedballs.
Makes18balls
Oneball=118
calories
2gprotein
19gcarbohydrates
4gfat
147mgsodium
Page216
RyeFlourBars
(NoWheat,Egg,Milk)
13/4cupsryeflour
icupsugar
1teaspoonbakingpowder
1/2cupwater
3tablespoonsvegetableoil
1teaspoonvanillaextract
Preheatovento350°F.Combinedryingredients.Mixliquidstogetherinaseparatebowl,thenstirintodryingredients.Mixwell.Patthedoughintooiledandfloured8-inchsquarepan.Bake30-35minutes.Cutimmediately,thencool.
Makes16bars
Onebar=126
calories
2gprotein
27gcarbohydrates
2gfat
116mgsodium
Page217
BarleyCookies
(NoWheat,Milk)
1/2cupshorteningormargarine
1cupsugar
2eggs
2cupsbarleyflour
4teaspoonsbakingpowder
1/2teaspoonsalt
1/4cuporange,apple,orapricotjuice
Preheatovento350°F.Creamshortening,sugar,andegguntillightandfluffy.Sifttogetherdryingredients.Addalternatelywithjuice.Dropbyteaspoonfulsontolightlyoiledbakingsheet.Bake15minutesuntillightlybrowned.
Makes36cookies
Onecookie=
138
calories
2gprotein
26gcarbohydrates
4gfat
186mgsodium
Page218
SugarCookies
(NoWheat,Milk,Gluten)
3/4cupmargarine
1/2cupsugar
2eggs
1teaspoonvanillaextract
1teaspoonliquidbutterflavoring
1/4cupsriceflour
4teaspoonsbakingpowder
1/2teaspoonsalt
Preheatoven375°F.Creamshortening,sugar,eggs,andflavoringsuntillightandfluffy.Stirtogetherdryingredientsinaseparatebowl;addtocreamedmixture.Mixwell.Placedoughoboardlightlydustedwithriceflour;rollto1/8-inchthickness.Cutwithsmallcookiecutters.Sprinklewithplainorcoloredsugar.Arrangecookiesonlightlygreasedbakingsheets.Bake10minutesuntillightlybrowned.
Makes60cookies
Onecookie=92
calories
1gprotein
19gcarbohydrates
2gfat
44mgsodium
Page219
BarleyFlourSugarCookies
(NoWheat,Milk,Egg)
21/2cupsbarleyflour
1/2cupsugar
11/2teaspoonsbakingpowder
1/2cupvegetableoil
1/2cupwaterorNutMilk(SeeIndex.)
2teaspoonslemonextract
Preheatovento350°.Combineflour,sugar,andbakingpowderinmixingbowl.Addoil,water,andlemonextract.Mixwelltomoistenallflour.Pressdoughintoball.Rolldoughontoflouredsurfaceto1/4-inchthick.Cutintoshapes.Bake15-20minutesoruntilcookiesarebrowned.
Makes36cookies
Oneserving=139
calories
2gprotein
24gcarbohydrates
4gfat
174mgsodium
Page220
PecanTurtleCookies
(NoWheat,Egg,Gluten)
11/2cupsmargarineorbutter
rownsugar,packedfirm
1/4cupswhitericeflour
1/4cuptapiocaflour
1/4cuppotatostarchflour
1cuppecans,wholeorchopped
12ouncesmilkchocolatechips
Preheatovento350°.Combine1/2cupmargarine,1cupbrownsugar,whitericeflour,tapiocaflour,andpotatoflourinmixingbowl.Beatuntilparticlesarefine.Themixturewilllookdry.Patfirmlyintoa9''×13"pan.Sprinklepecansevenlyovertheunbakedcrust.
Inasaucepan,combinetheremainingbrownsugarandmargarine.Cookovermediumheat,stirringconstantly,untilentiresurfaceofmixturebeginstoboil.Boil1/2minute,stirringconstantly.Pourevenlyoverpecansandcrust.Bake18-20minutes.Removefromovenandimmediatelysprinklewithchocolatechips.Allowchipstomeltslightly,thenswirlchipswithatoothpick.Leavesomechipsnearlywholeforamarbledeffect.Letcookiescontinuetocool,butcutintobarsbeforecookiesarecold.Chillinrefrigeratortofinishsettingthechocolate.
Makes24cookies
Onecookie=
calories
212
2gprotein
34gcarbohydrates
11gfat
98mgsodium
Page221
ChocolatePecanAmaranthBrownies
(NoWheat,Egg,Milk)
2cupsamaranthflour
1tablespoonbakingpowder
1/4cuparrowroot
2/3cupsugar
1/2cupcocoa
1/2cupvegetableoil
3/4cupricebeverageorwater
1/2cupfinelychoppedpecans
Preheatovento375°.Stirtogetherallingredients.Beatwell.Pourbatterintoanoiled8-inchsquarepan.Bake25-30minutes.Cool.Dustwithconfectioners'sugar.
Makes9brownies
Onebrownie=164
calories
2gprotein
29gcarbohydrates
7gfat
127mgsodium
Page222
RiceFlourLemonSquares
(NoWheat,Milk,Gluten)
1/3cupmargarine
3tablespoonspowderedsugar
1cupbrownriceflour
11/2teaspoonsbakingpowder
1/2cupsugar
2eggs
2teaspoonslemonrind
2teaspoonslemonjuice
2teaspoonsricepolish
Preheatovento350°.Creammargarineandpowderedsugarinamediumbowl.Blendinflourandpressintoan8-inchsquarepan.Bake20minutes.Combinerestofingredientsandpouroverbakedcrust.Bake20minuteslonger.Removethepanfromtheovenandallowtocool30minutes.Cutintosquares.
Makes16squares
Onesquare=148
calories
3gprotein
26gcarbohydrates
4gfat
124mgsodium
Page223
BarleyBananaSpiceBars
(NoWheat,Egg,Milk)
2veryripebananas,cutintopieces
1/4cupvegetableoil
3/4cupsugar
2cupsbarleyflour
3tablespoonsarrowrootpowder
1teaspoongroundcinnamon
1/4teaspoongroundnutmeg
1/8teaspoongroundcloves
Powderedsugar
Preheatovento375°.Creamtogetherbananas,oil,andsugar.Addtheremainingingredients.Mixwell.Spoonbatterintolightlyoiled8-inchsquarebakingpan.Bake20-25minutesoruntilbrown.Cool30minutesbeforecuttingintobars.Topwithsprinklingofpowderedsugarbeforeserving.
Makes9bars
Onebar=138
calories
2gprotein
28gcarbohydrates
3gfat
87mgsodium
Page224
LemonOatmealSquares
(NoWheat)
2cupsrolledoats
cupbutterormargarine
our;cupssugar
11/4eggs
onfou;cuparrowroot
1teaspoonbakingpowder
1/4cuplemonjuice
GratedGrindof1lemon
Groundnuts(optional)
Preheatovento350°.Mixtogetheroats,margarine,and1/4cupsugarwithpastryblender.Patmixtureintothebottomofa9"X13"bakingpan.Bake20minutes.Astheoatmealmixtureisbaking,beateggsuntillightandfluffy.Stirtogether1cupsugar,arrowroot,andbakingpowder.Addthistotheeggs.Blendinlemonjuiceandrind.Pouroveroatmealmixture.Bake25minuteslonger.Allowtocool;thencutintobars.Sprinklewithgroundnuts,ifdesired.
Onesquare=178
calories
3gprotein
32gcarbohydrates
6gfat
164mgsodium
Page225
OatmealHoneyBars
(NoWheat,Milk,Egg)
1/2cupmargarine
1cuphoney
2cupsoatmeal
1/4teaspoonsalt
2teaspoonsbakingpowder
Preheatovento350°F.Combinebutterandhoneyinasaucepan;cookandstiruntilbutterismelted.Stirinremainingingredients.Mixwell.Pourintolightlyoiled8"X8"X2"bakingpan.Bake20-25minutes.Coolthoroughly.Cutintobars.
Makes24bars
Onebar=152
calories
2gprotein
29gcarbohydrates
4gfat
176mgsodium
Page226
RiceDelight
(NoWheat,Egg,Milk,Gluten)
1/2cupuncookedrice
1tablespoonhoneyorsugar
3cupsappleororangejuice
Dashofcinnamon
1/4cupraisins
Combineallingredientsinsaucepan.Cookoverlowheatuntilriceistender-about1hour-stirringoccasionallytopreventsticking.Servewarmorcold.
Makes4servings
Oneserving=
94
calories
2gprotein
22gcarbohydrates
0gfat
74mgsodium
Page227
Banana-OrangeTapioca
(NoWheat,Egg,Milk,Gluten)
1/4cupsugar
3tablespoonsminutetapioca
2cupsorangejuice
2teaspoonslemonjuice
2ripebananas
Combinesugarandtapiocainsaucepan.Addorangejuice.Letstand5minutes.Cookandstirovermediumheatuntilmixturecomestoaboil.Removefromheatandstirinlemonjuice.Cool,stirringonceafter20minutes.Chill.Topwithslicedbananas.
Makes5servings
Oneserving=58calories
1gprotein
12gcarbohydrates
1gfat
87mgsodium
Page228
AmaranthGranola
(NoWheat,Egg,Milk)
1cupamaranthflour
2tablespoonscarobpowder
1/2cupcoarselychoppedpecansorothernuts
2tablespoonssesameseeds
1/4teaspoonsalt
2tablespoonsvegetableoil
4tablespoonsmaplesyrupormolasses
4tablespoonsboilingwater
Preheatovento250°.Mixamaranth,carobpowder,nuts,sesameseeds,andsaltinamixingbowl.Inasmallbowlorcup,mixtheoil,maplesyrup,andboilingwater.Stirrapidly;thenpouroverthedryingredientsandmixwell.Crumblethelumps.Cutthroughthemixtureseveraltimeswithatableknifeuntiltheparticlesareaboutthesizeofpeas.Spreadthemixtureevenlyonanoiledbakingsheetwithedges.Bake30minutes.Removefromovenandstir.Turntheovenoffandallowgranolamixturetocoolinoven1-2hours.Storeinatightlysealedjar.
Makes8servings
Oneserving=137
calories
3gprotein
18gcarbohydrates
5gfat
203mgsodium
Page229
CrunchyGranola
(NoWheat,Egg,Milk,Gluten)
1cupcookedbrownrice
1cuppeanuts
1cupshreddedcoconut
2tablespoonssesameseeds
1cupchoppednuts
1/4cupsoymilkorapplejuice
1/2cupcreamofricecereal,uncooked
1/3cupbrownsugar
1/4cupvegetableoil
Preheatovento250°.Combineallingredientsexceptoilonabakingsheetandmixwithwoodenspoon.Pouroilovermixtureandtosslightly.Bake1onhalf;hoursoruntilmixtureisbrownanddry.Stirmixtureevery10-15minutesduringbakingtotoastevenly.Storeinatightlysealedcontainer.Useascerealorsnack.Thiscerealcanbestoredonthepantryshelfifusedwithin2-3weeks.
Makes8servings
Oneserving=229
calories
4gprotein
33gcarbohydrates
11gfat
206mgsodium
Page230
SoyRiceGranola
(NoWheat,Egg,Milk,Gluten)
2/3cupcreamofrice
1cupbrownriceflour
1/2cupricepolish
1/2cupsoyflour
1cupsoyflakes
1cupunsweetenedshreddedcoconut
1/4cupsesameseeds
1cupchoppedpecans
1/3cupbrownsugar
3/4cupwater
1/4cupvegetableoil
Preheatovento200°F.Combineallingredientsexceptwaterandoilonbakingsheet.Drizzleonwaterandoil.Runmixturethroughhandstomoisten.Toast45-55minutes.Coolandstoreinairtightcontainer.
Makes10servings
Oneserving=240
calories
4gprotein
29gcarbohydrates
12gfat
219mgsodium
Page231
CerealSnackMix
(NoWheat,Egg,Milk,Gluten)
4cupstoastedricesquarecereal
2cupspuffedricecereal
3teaspoonsmargarine,melted
1/4teaspooncurrypowder
1/2teaspoongarlicpowder
3tablespoonssunflowerkernels
Preheatovento350°.Measurecerealsintoalargebowl.Pouronmargarine,currypowder,andgarlicpowder.Tosstocombine.Addsunflowerkernels.Placemixtureonbakingsheetandtoastinoven10-15minutes.Cool.Storeinairtightcontainer.
Makes12servings
Oneserving=137
calories
3gprotein
26gcarbohydrates
3gfat
164mgsodium
Page232
TrailMix
(NoWheat,Egg,Milk,Gluten)
1/2cupunsaltedpeanuts
1/3cupshreddedunsweetenedcoconut
1/2cuppecanhalves
2tablespoonssesameseeds
1/2cupraisins
1/2cupsnippedapricots
Inpreheated350°Foven,toastpeanuts,coconut,pecans,andsesameseedsonabakingsheetuntillightlybrowned(about10-12minutes).Coolandadddriedfruit.Storeinanairtightcontainer.
Makes5servings
Oneserving=164
calories
3gprotein
29gcarbohydrates
7gfat
139mgsodium
Page233
MilkAlternative
Nutmilkcanbeusedforcereals,sauces,puddings,andasamilkreplacementinrecipes.
AlmondMilk
1cuppurewater
4tablespoonsgroundalmonds
BrazilNutMilk
1cuppurewater
4tablespoonsgroundBrazilnuts
CashewNutMilk
1cuppurewater
4tablespoonsgroundcashewnuts
PecanMilk
1cuppurewater
4tablespoonsgroundpecans
SesameMilk
1cuppurewater
1/2cupsesameseeds
WalnutMilk
1cuppurewater
4tablespoonsgroundwalnuts
Blendwellinblenderorfoodprocessor.Straintoremovehullsor
chunks(optional).Refrigerateuptothreedays.
Makes1cup
Oneserving=175
calories
4gprotein
6gcarbohydrates
16gfat
ogsodium
Page235
12PizzaCrusts
RiceFlourPizzaCrust
(NoWheat,Egg,Milk,Gluten)
1cupbrownriceflour
1teaspoonsugar
1package(1tablespoon)dryyeast
1/3cupwarm(105°-110°F)water
1tablespoonvegetableoil
Preheatovento400°F.Combineflourandsugarinabowl.Dissolveyeastinwaterandstiruntildissolved.Addyeasttoflouralongwithoil.Mixwell.Patdoughontooiledbakingsheetorpizzapan,keepingfingerslightlyoiledtoallowforevenspreading.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.
Makes4servings
Oneserving
(withouttopping)=86
calories
1gprotein
12gcarbohydrates
4gfat
142mgsodium
Page236
SpeltFlourPizzaCrust
(NoWheat,Egg,Milk)
31/2cupsspeltflour
1tablespoonbakingpowder
1/2teaspoonsalt
1/3cupvegetableoil
11/4cupswater
Preheatovento400°F.Combineflour,bakingpowder,andsaltinamixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintoanoiled12-inchpizzapan.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.
Makes8servings
Oneserving(withouttopping)=178
calories
2gprotein
18gcarbohydrates
12gfat
413mgsodium
Page237
AmaranthPizzaCrust
(NoWheat,Egg,Milk)
3cupsamaranthflour
1/2cuparrowroot
1tablespoonbakingpowder
1/2teaspoonsalt
1/3cupvegetableoil
11/2cupswater
Preheatovento400°F.Combineflour,arrowroot,bakingpowder,andsaltinamixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintooiled12-inchpizzapan.UsepizzasauceandtoppingofchoiceBake20-25minutesoruntilbrowned.
Makes8servings
Oneserving(withouttopping)=210
calories
3gprotein
19gcarbohydrates
14gfat
467mgsodium
Page238
RyePizzaCrust
(NoWheat,Egg,Milk)
3cupsryeflour
1tablespoonbakingpowder
1/2teaspoonsalt
1/3cupvegetableoil
11/4cupswater
Preheatovento400°F.Combineflour,bakingpowder,andsaltinmixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintooiled12-inchpizzapan.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.
Makes8servings
Oneserving(withouttopping)=208
calories
1gprotein
19gcarbohydrates
13gfat
437mgsodium
Page239
QuinoaPizzaCrust
(NoWheat,Egg,Milk)
3cupsquinoaflour
1/2cuparrowroot
1tablespoonbakingpowder
1/2teaspoonsalt
1/3cupvegetableoil
11/2cupswater
Preheatovento400°F.Combineflour,arrowroot,bakingpowder,andsaltinamixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintooiled12-inchpizzapan.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.
Makes8servings
Oneserving(withouttopping)=209
calories
3gprotein
20gcarbohydrates
13gfat
457mgsodium
Page241
AppendixAFoodAllergyTermsandDefinitionsacorn(Quercusprinus,Q.Emoroyi,Q.lobata).Anutthatcanbegroundintoaflour.Itdoesnotbindaswellaswheatflour,butitsnuttyflavormakesitanexcellentchoiceinchocolateandspiceproducts.Alsogoodforcookieandpancakerecipes.Youcangatherdryacorns,shell,andtoastfor2minutesina350°Fovenbeforegrindinginafoodprocessortomediumcoarsetexture.
aflatoxinProducedbymolds,thistypeoftoxinhasbeenshowntohaveacarcinogeniceffectinanimalexperiments.
allergenAnysubstancethatcausesastateofsensitivity.Themostcommonallergensaredusts,pollens,fungi,smoke,perfumes,odorsofplastics,andfoodssuchaswheat,gluten,eggs,milk,andchocolate.
allergicrhinitisInflammationofnasalmembranesduetosensitivitytoanallergen.
allergyAcquiredhypersensitivitytoasubstance(allergen)thatdoesnotnormallycauseareaction.Thereactionisduetothereleaseofhistaminefrominjuredcells.Anallergymayoccurthesecondtimeapersonisexposedtoaparticularallergen,ormaynotoccuruntilyearslaterwhenrepeatedexposureshaveproducedsufficientantibodies.
almond(Prunusamygdalus)Anutthatworkswellinbreads,pastries,andcakes.Itcanbeusedintheformofcoarsebitsorasaflourandisanexcellentadditiontowhiteorbrownricebreads.Theuseofalmondinricebreadmakesaverygoodtastedifference.
amaranth(Amaranthascandatas)Agrainthatisalsocommonly
referredtoaspigweedortumbleweed.Amaranthflourorigi-
Page242
natedwiththeAztecsandmakessmooth-texturedbakedgoods.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
anaphylacticshockSevereallergichypersensitivityreactionthatcouldcausedeathifemergencytreatmentisnotgiven.Symptomsvaryfrompersontoperson,butcanrangefromswollentongueandlipstoclosedesophagusorcardiacarrest.
antibodyAlsocalledimmunoglobulin.Alargeproteincreatedbythebody'simmunesysteminresponsetoanantigen.
antigenSubstancethatcausestheformationofantibodiesthatinteractspecificallywithit.Anantigenmaybeintroducedintothebodybyfoodorairparticles,oritmaybeformedwithinthebody.
arrowroot(marantaarundinacea)AtropicalAmericanplantwithlargeleaves,whiteflowers,andstarchroots.Thestarchmadefromtherootsistypicallyusedasathickeningagentandblendswellwithotherflours.
arthralgiaPaininajointorjointssometimesrelatedtofoodallergies.
artichokes(articiocco)Theflowerheadofathistle-likeplantthatmaybecookedandeatenasavegetable.Thedriedartichokemaybegroundintoflour.Itisanexcellentadditiontorice-potato-tapiocaflourcombinationsforbreadsandcoffeecakes.
azodyeAcommonfoodadditivethatmaycausefoodsensitivities.
barley(hordeumvulgare)Oneofagriculture'soldestgrains,oftenusedinflavorings,colorings,malt,andasaflavorenhancer.Itmaybeusedasapartofhydrolyzedplantprotein(HPP).Somefoodchemistsindicatethatitmayalsobeapartofhydrolyzedvegetableprotein(HVP)asanextender.Canbegroundintoflouroreatencookedasawholegrain.
beanflourOneofafamilyofbasicproteinfloursavailableinhealth-foodstores.Theycaneasilybemilledathome.Dependingontastepreferences,theyareexcellentadditions
Page243
forbreadandrolls.Theyeachcontributetohardnessintheproduct,soeggwhiteandcottagecheeseneedtobeaddedassofteners.Theyarecommonadditionstogravies,meatloaf,soups,andsauces.Includedwiththislistingofbasicproteincropsarethefollowing:adzukibeans,asparagusbeans,chickpeas,cowitch(theFloridavelvetbean),cowpeas,groundnuts(peanuts),horsebeans,hyancinthbeans,kidneybeans,lentils,limabeans,mungbeans,peas,pigeonpeas,rammungs,scarletrunnerbeans,sievas,teparybeans.
buckwheat(Fagopyrumesculentum)Agrainthatisavailableaswholegroats,cereal,andflour.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
bulgurSometimesreferredtoasbulghurinrecipes,thisisaformofwheat.Itisfrequentlyavailableasaparboiled,soakedproductwhichhasthenbeendried.Itmaybeavailableaswheatnuts.Bulgarand/orwheatinitsnaturalstatemaybegroundwithcarobandsoybeansandusedinbreadsandbakedgoods.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
carob(caracoa)Aplantthatisusuallyusedasareplacementforchocolate.Thosewhoaresensitivetosoybeansand/orpeanutsshouldnotusecarobsinceitisalsoalegume.
carrageenan(chondruscrispusorgigartinamammillosa)Obtainedfromseaweedandusedasasubstituteforsomeantigenproductsandasathickeningagentforsuchproductsasicecream,jelly,andinfantformula.
cassavaAlsocalledtapioca,yuca,manioc,mandioca,andaipim,arootthatmakesanexcellentthickenerforsoupsandgravies.Itworksbestwhengroundintoafineflourconsistencyandincorporatedintocookiesandquickbreadslikepancakesandmuffins.
celiac-spruediseaseAlsocalledglutenenteropathy.Asyndromethatcausespoorabsorptionofnutrientsthroughtheintestine.Itrequiresagluten-freediet.
Page244
cornflour(zeamays)Asmoothflourthatcanbemilledfromtheentirekernelofcorn.Itcanalsobeblendedwithcornmealandsmallamountsofotherflourstomakecornbreadandcornmealmush.Freezecornproductstoavoidmolds.
cornmealKernelsofcorngroundmorecoarselythancornflourorcornstarch.
dermatitisherpetiformisSkindisordercharacterizedbyanitchyrashcausedbypoorabsorptionofnutrientsduetoatrophyofthevilliinthesmallintestine.
desensitizationPreventionofallergicreactionoranaphylacticshockattainedbyreceivingrepeateddosesofthesensitizingsubstanceintoolowadosetocauseareaction.
dextrinAcarbohydrateformedasanintermediateproductinthedigestionofstarch.
eczemaInflammationoftheskinwithscales,crusts,orscabs,withorwithoutwaterydischarge.Allergensaggravatethecondition.
eggsensitivitiesEggsarethesecondmostcommonfoodallergyininfantsandchildren.Eggwhitesareusuallyconsideredthemajorcauseoftheallergy.
flax(usitatissimumlinn)Agrainthatisnotusuallyseenasallergenic.Itistypicallylistedasflaxseedorflaxseedoilonlabelsandmaybelistedasfiberinbulkingagentsandinhighfiberfoods.Somepeoplewhouseitdailyasabowelagentmaydevelopasensitivitytoit.
foodadditivesCompoundsthatareaddedtofoodforcolor,preservation,orotherreasons.Thepharmacologicaleffectsofthesechemicalsareimportanttoconsiderinasthmaandfoodallergies.
foodfamiliesGroupsoffoodsfromthesamebiologicalfamily.If
someoneissensitivetoonememberofafoodfamily,thereisapossibilitythatothermembersofthatfoodfamilymayalsobeasourceofirritation.SeeAppendixB.
foodsensitivity,foodallergy,andfoodintoleranceTermsusedinterchangeablytorefertoadversereactionstofood.
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fruitsensitivitiesReactionstofruitssuchasbananasandmelons,oftencausingproblemsonlyduringragweedpollenseason.
gastroenterologistAphysicianspecializingingastrointestinaldisordersanddiseaseswhichmayinvolvethedigestivetract,liver,pancreas,andgallbladder.
gliadenAsimpleproteinextractedfromgluteninwheatorrye.Acommonallergen.Seegluten.
gliadin-freedietSeegluten-freediet.
glutenAnelasticproteinsubstancefoundinwheatandcertainothergrainflours.Ithelpsdoughsticktogether.Acommonallergen.
glutenenteropathySeeceliacspruedisease.
gluten-freedietDietthatavoidsgrainsthatcontainglutenorgliadin,suchaswheat.Recommendedforpeoplewithceliacspruediseaseanddermatitisherpetiformis.
gluten-freeflourblendAblendofgluten-freefloursthatcanbeusedinplaceofwheatflourinrecipes.Itismadeof6partsriceflour,2partspotatostarch,and1cuptapiocaflour.
histamineAsubstancenormallypresentinthebodybutreleasedathighlevelsfrominjuredcellsduringanallergicreaction.Histamineincreasesdigestiveacidsandcapillaryandmusclechangesresultinginheadaches,bloodpressurechanges,andskinreactions.
histaminefoodsAlsocalledhistaminereleasers.Foodsorchemicalsthatcausefood-sensitivitysymptoms.Certainfoodsalreadycontainhighlevelsofhistamines,including:cheeses,spinach,eggplant,tomatoes,chickenlivers,wines,tunafish,strawberries,shellfish,eggwhites,chocolate,andpineapple.
IgEAcronymusedforimmunoglobulingammaE.Asubstance
producedbycellsintheliningofthelungsandintestines.HighIgEantibodyreactionsarefrequentlyfoundinpeoplewithallergicdiseases.
IgGAcronymusedforimmunoglobulingammaG.Theprincipalimmunoglobulininhumanfluids.Itisimportantinpro-
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ducingprebirthimmunityinaninfantbecauseitcrossestheplacentalbarrier.
immuneresponseReactionofthebodytosubstancesthatareforeignorinterpretedbythebodyasforeign.
immunoassayAlabtestthatmeasurestheproteinandproteinboundmoleculesassociatedwithanantigenofallergicreaction.
immunoglobulinSeeantibody.
intestinaldysbiosisThestateofdisorderedecologyinthedigestivetractthatcancausedisease.
intestinalpermeabilityAlsocalledleakygutsyndrome.Referstoaconditioninwhichthespacesbetweencellsinthegutaretoofarapart,causingthegutwalltoleaksubstancesintothebloodstreamwheretheydonotbelong.Thesesubstancescancausefood-allergysymptoms.
kamut(triticumpolinicum)AlsocalledpastawheatorKingTut'swheat.Agrainthatmakestastycookies,quickbreads,andcakes.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
lactaseAnenzymethatisneededtodigestlactose.
lactoseAsugarpresentinmilk.Acommonallergen.
leakygutsyndrome.Seeintestinalpermeability.
malangaArootcloselyrelatedtotaroroot,whichisusedtomakepoi(acookedpaste)inPolynesiancountries.MalangaandtarorootareinthearumfamilyandfrequentlycalledJapanesepotatoes.Malangaflourisusedincookies,quickbreads,dumplings,andpasta.Itisconsideredveryhypoallergenicandeasytodigest.
maltAgrainproductmadefromsproutedbarleyandthehydrolyzedstarchofothergrains.Maltisfrequentlyusedtoaddsweetnesstopreparedfoodsandiscommonlyfoundinales,all-purposeflour,babycereals,babycrackers,barbecuesauce,carobcandy,beer,breakfastcereals,granolas,cannedanddriedsoups,caramelflavoring,condiments,enrichedbread,saladdressings,frozendinners,lagers,maltliquor,maltodextrins,meatsauces,Ovaltine,Postum,processed
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meats,ryebread,bourbon,andwhiskey.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
mastcellreactivityAlargecellinconnectivetissuewhichcanleadtothereleaseofhistamineandserotoninduringinflammationandallergicresponse.
milkallergyAsensitivitytolactose,theproteininmilk.Milkallergyisconsideredoneofthemostcommonfoodsensitivitiesamonginfantsandchildrenunderagethree.Requiresalactose-freediet.
milletAcerealgrainavailableinawiderangeofvarieties.Commonmilletsavailableinhealth-foodstoresincludeAfricanmillet,Italianmillet,broomcornmillet,pearlmillet,spikedmillet,severalGermanmillets,andanumberofhybridsfromNorthDakotaandCanada.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
monosodiumglutamate(MSG)AwhitesubstanceusedtoenhancetheflavoroffoodsandsoldundervariousbrandnamessuchasAccent.WhenMSGisingestedinlargeamounts,thosewhoaresensitivetoithavereportedchestpains,facialpressure,headaches,andexcessivesweating.ThesesymptomshavefrequentlybeencalledChineserestaurantsyndromebecauseMSGisoftenusedinChinesedishes.
nutmilkAmilk-likeliquidmadefromnutsorseedsthatcanbeusedoncereals,puddings,andinrecipesasamilkreplacement.SeeIndex.
oars(Avenastativa)Acerealgrainthatisavailableinmanyvarieties.Oatsarebestusedincereal,cookies,andquickbreads.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
peaflourSeebeanflour.
potato(solanumtuberosum)Atuberthatiseatenwholeorgroundintostarchorflour.Thosewhoaresulfite-sensitiveshouldavoidcommerciallypreparedpotatoproducts,becausesulfitesareusedinprocessingtokeeppotatoesfromturning
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brown.Thosewhoaregluten-sensitiveneedtobeawarethatmanycommerciallypreparedfrenchfriesarepackedinwheatflourthatisusedasapackagingagentandtoincreasebrowningduringcooking.
potatoflourMadefromwholedriedandgroundpotato.Itallowsbatterstoholdtogetherandsmoothsthetexture.Thisisnotthesameaspotatostarch.Donotsubstituteforpotatostarchinanyrecipe.Onlysmallamountsareneededtosmoothtexture.Usetablespoonpotatoflourper1-2cupsriceflouror1teaspoonpotatoflourto1/2cupriceflour.
potatostarchflourAhighlymilledproductwithaconsistencysimilartocornstarchthatcanbepurchasedatmostsupermarkets.Itisnotinterchangeablewithpotatoflour.Suggesteduse:foreverycupofflourintherecipe,substitute1/2cupriceflourand1/2cuppotatostarchflour.
quinoaPronouncedKEEN-wa.AcerealgrainfromPeru,intheGoosefootfamily,itisusuallycookedandeatenlikeoatmeal.Theflourhasanuttytasteandcanbemadeintocookies,pasta,quickbreads,anddumplings.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
rhinitisInflammationofthenasalmembranes.
riceflour(oryzazativa)Awhitestarchflourthatcanbelabeledaswhitericeflour,brownriceflour,sweetriceflour,orwildriceflour.Ithasatendencytogivebakedproductsadry,grainytexture.Ricehasablandflavorthatworksbestwhencombinedwithothergluten-freeflours,especiallypotatostarchflour.Sweetriceflourcontainsmorestarchthanthebrownandwhitericefloursandworkswellasathickenerbecauseitholdsalotofmoisture.SweetriceisbestusedforsaucesandgraviesandcanbefoundinAsianfoodstores.Wildrice
(oryzafatuaandoryzaspontanea)isnuttytasting.ItisgrowninMinnesota,Wisconsin,andareasofCanada.
rye(secalecereale)Agrainthatworkswellwhengroundintoaflourandcombinedwithwheattomakebakeryproducts.Not
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glutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
ryebuckwheat(Fagopyrumtataricum)Agrainthatisnotcommonlyavailablebutmayaddvarietytothedietascookedcerealgrain.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
sago(palmmetroxylonsagus)Aflourthatisslightlygrayincolorandtastesratherbland,butcanbeusedinbaking.Itisgoodinpastry-especiallypizzadough-orinrecipeswithstrongseasoning.Itcanbeusedforcrumbtoppingsandinpuddings.
semolinaAtypeofwheat.Thelargerhardkernelsofwheatthataresiftedoutintheflourmillingprocess.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
sesameSeeds-usedeitherwhole,coarseground,orasflour-thatmakeanexcellentadditiontocookiesandbreads.
sorghum(sorgo,soreg,orL.syricus)HistoricallyreferredtoasSyriangrass.Sorghumreferstoanumberofrelatedcerealgrasseswithsweetjuicystalksgrownforgrainandsyrups.
soyorsoyaflour(glycinemax)Aheavyflourmadefromgroundsoybeanswithastrong,distinctivenutflavorthatshouldbeusedincombinationwithotherflours.Ithasahighproteinandfatcontentandisbestusedincombinationwithotherflours.Itcanbeusedindoublechocolatecakes,spicecakes,andincinnamonandpumpkinbreadsinwhichtheflavorcanbemasked.Itcanaddneededmoisturetoanotherwisedryrecipe.Suggesteduse:Ifrecipecallsfor2cupsflour,use1cupriceflour,3/4cuppotatostarchflour,and1/4cupsoyflour.
spelt(triticumspelta)Alsocalleddinkle.AnonhybridizedwheatthathasbeengrownintheMiddleEastformorethan9,000yearsandisidentifiedinsomesourcesasmanna.Likemillet,spelthasevolvedintomanyvarieties.Itisanexcellentbreadflourwithuniqueglutensolubility,whichmakesforfinebakedgoods.Somepeoplewithwheatsensitivitycantoleratespeltsinceitiseasytodigest.Notglutenfree.Notrecom-
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mendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
sulfite-freedietAdietfreeofmanyfoodadditives.Recommendedforpeoplewithasthmaandsulfitesensitivity.
sulfitesFoundinmanyfoodadditives,sulfitesareamajorcauseoffoodsensitivity.Theyarewidelyusedasapreservativeindrugsandfood,andasableachingagentinbreadsandbakeryproducts.
sunflowerseedAseedthatmaybeeatenwholeorgroundfineandaddedtoflourcombinations.
sweetriceflour(alsocalledstickyriceflour)Seericeflour.
tapiocaflourMadefromcassavaroot,itcanbeusedinpancakeandwafflerecipestogivethemalighttexture.Suggesteduse:1/4-1/2cupoftapiocaflourplus1cupofriceflourreplaces1cupofwheatflour.
tartrazineAcoaltardyethatcancausefood-anddrug-sensitivityproblems.Manyyellow-coloredfoodsandfoodswithfruitflavorshavetartrazine.
teff(eragrositisteff)Alsocalledteffgrass.BelievedtohaveoriginatedinEthiopiaasawildgrassthatwaseventuallycultivatedbyEgyptiansbefore3000B.C.TeffisthesmallestgrainintheworldandisusedtomaketheEthiopianstaplebread,injera.Itcanbeusedincookies,quickbreads,andcakerecipes.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
triticale(xtriticosecale)Ahybridgraincombinationofryeandwheat.Notglutenfree.Notrecommendedforusebypeoplewithceliacdiseaseanddermatitisherpetiformis.
urticariaAlsocalledhives.Skinreactioncausedfromfood,drugs,or
insectbites.Asuddeneruptionofredbumpswithintenseitchingischaracteristicofthisallergicresponse.
wheat(triticumaestivum)Alsocalledcommonwheat.Acommoncerealgrasscropthatisfoundinmanyvarieties.Containsgluten,acommonallergen.
wheat-freedietRecommendedforthosewhoexperiencefoodsensitivitysymptomsfromeatingfoodscontainingwheatsuch
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asbread,cake,pancakes,andcookies.Seealsogluten-freediet.
xanthangumMadeusingthebacteria,XanthomonasCompestris,tofermentcornsugar.Itisusedcommerciallytokeepingredientsinsuspensioninsaladdressings,piefillings,gravies,andsauces,andinicecreamtogiveasmoothertexture.Suggesteduse:1teaspoonper1cupflour.
yeast-freedietRecommendedforthosewithyeastsensitivityandchronicyeastdisordersofthegastrointestinal,urinary,orgenitaltract.(See''Yeast-FreeandMold-FreeDiet"onpage77.)
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AppendixBFoodFamilyIndexesFoodfamiliescanbeusedasareference.Ifyoureacttomorethantwomembersofthesamefoodfamily,thereisapossibilitythatothermembersofthatfamilymayalsobeasourceofirritation;althoughthisisnotalwaysthecase.Avoidtheseadditionalfoodsifsymptomscontinue.
SimpleFoodFamilyIndex
Thisisthebasicfoodfamilyindexusedbymanyclinicalecologiststorecommendmenuanddietrestrictions.Itprovidesabasicoutlineofwhatfoodshavesimilarchemicalandbiological
FoodFamily RelatedFoods
Banana/Musaceae Arrowroot,plantains
Bass Butterfish,cobia,crappie,croaker,drumfish,grouper,grunt,perch,redsnapper,rockfish,sauger,sheephead,whiteperch,yellowbass
Bovine veal
Chocolate/Theobromine/StericuliaceaeChocolate,cocoa,
cola,colanut,gumkaraya,theobromine
Circus/Rutaceae Angostura,calamondin,citron,grapefruit,kumquat,lemon,lime,mandarin,murcot,oranges,pomelo,satsuma,shaddock,tangerine,tangelo,uglyfruit
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Codifish coalfish,cod,cusk,haddock,hake,hoki,pollack,scrod,whiting
Composite/Compositae Artichoke,bibblettuce,chamomile,chicory,dandelion,endive,escarole,Jerusalemartichoke,lettuce,oysterplant,romainelettuce,safflower,salsify,stevia,sunflowerseeds,tarragon,yarrow
Crustacean/Crustacea Crab,crayfish,langostinos,lobster,prawns,shrimp
Flatfish Butterfish,dab,dollarfish,flounder,fluke,halibut,petrale,plaice,rax,sanddab,sole,soleturbot
Fungus/Fungi Baker'syeast,brewer'syeast,moldsincheese,mushroom,puffballs,truffle
Ginger/Zingiberaceae Cardamon,EastIndianarrowroot,ginger,turmeric
Goosefoot/ChenopodiaceaeBeet,beetsugar,lamb'squarters,orach,spinach,Swisschard
Gourd/Melon/UcurbitaceaeCucumbers,pickles,melons:canary,cantaloupe,casaba,crenshaw,honeydew,
Persian,watermelon;squash:acorn,butternut,gherkin,hubbard,pattypan,pumpkin,spaghetti,summerzucchini
Grains/Gluten/Gramineae Barley,kamut,malt,oat,pumpernickel,rye,spelt,triticale,wheat
Grains/Grasses Bambooshoots,corn,lemongrass,millet,milo,molasses,rice,sorghum,sugarcane,wildrice
Grape/Vitaceae Currants(commercial),grape,raisin
Heath/Ericaceae Bearberry,bilberry,blueberry,cranberry,huckleberry
Laurel/Lauraceae Avocado,bayleaf,camphor,cinnamon,gumbofile,sassafras
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Legume/Pea/Leguminosae Alfalfa,beans:adzuki,blackturtle,carob,fava,garbanzo,greatnorthern,green,kidney,lentil,lima,lupine,masur,mung,navy,peanut,pinto,purple-hull,snap,soy,split,string;peas:blackeyed,chick,cream,crowder,fenugreekfield,guargum,gumacacia,kudzu
Lily/Liliaceae Asparagus,chives,garlic,greenonions,leeks,onions,sarasparilla,shallots
Mackerel/Scombroidea Albacore,bonito,mackerel,marlin,pompano,sailfish,shipjack,swordfish,tuna,yellowtail
MorningGlory/Convolvulaceae
Camote,jicama,sweetpotato
Mustard/Cruciferae Broccoli,brusselssprouts,cabbage,cabbagekraut,canola,cauliflower,Chinesecabbage,collards,cress,horseradish,kale,kohlrabi,mustard,radis,rutabaga,turnip,watercress
Myrtle/Myrtaceae Allspice,clove,guava,jamaicapepper,mace,
nutmeg
Nightshade/Potato/LanaceaeEggplant,potato,tomato,peppers:cayenne,chili,green,hot,jalapeno,paprika,pimento,red,tomatillo,
Olive/Oleaceae Olives:black,green,ripe;oliveoil
Orchid/Orchidaceae Vanilla
Parsley/Umbelliferae Anise,caraway,carrot,celeria,celeryseed,chervil,cilantro,coriander,cumin,dill,fennel,lovage,parsley,parsnip
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Pepper/Piperaceae Blackpepper,peppercorns,whitepepper
Pheasant/Phasianidae Chicken,Cornishhen,eggwhite,eggyolk,pheasant,quail,seafowl
Pineapple/BromeliaceaeBromelain,pineapple
Rose/Rosaceae Almond,apricot,apple,blackberry,boysenberry,cherry,crabapple,dewberry,loganberry,loquat,nectarine,peach,pear,plum,prune,quince,raspberry,rosehips,strawberry,wildcherry
Salmon/Salmonidae Salmon,steelhead,smelt,trout,whitefish
Sesame/Pedaliaceae Sesameseeds
Swine/Suidae Bacon,ham,pig,pork,swine
Tea/Theaceae Blacktea,greentea,orangepekoe,pekoe
Turkey/Meleagrididae Turkey,turkeyeggs
Yams/Dioscoreaceae Blackyams,Chinesepotato,cush-cush,elephants'foot,yampee,yams,wateryams,yellowyams
DetailedFoodFamilyIndex
Biologistsandzoologistswhostudyplantsandanimalshaveanextensivefoodfamilyindexthatfurtherindentifiesfood-familysimilarities.Becausefoodsmaycrossreactwithanothermemberoftheirfoodfamilyiftoomuchisconsumed,thisdetailedlistmaybehelpfultopeoplewhohavesevereallergicsymptoms.
FoodFamiliesofthePlantKingdom
Arrowroot WestIndianarrowroot
Banana Commonbananas,dwarfbanana,grosmichel,plantains
Beet Beetsugar,commonbeet,spinach,sugarbeet,Swisschard
BuckwheatRhubarb,buckwheat
Carrot Angelica,anise,caraway,carrot,celery,celeryseed,dill,fennel,parsley,parsnip
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Cashew Cashewnut,pistochionut,mangoChestnut Beechnuts:American,European,Spanish;chestnuts:American,
Chinese,SpanishChicle ChicleChocolate Chocolate,cocoa,cola,colanut,gumkarayaCitrus Citron,Commonorange,grapefruit,kumquat,lemon,lime,
Mandarinorange,sourorange,tangerineCoffee CoffeeComposite Chamomile,chicory,commonartichoke,dandelion,endive,
escarole,goldenrod,lettuce(leafandhead),oysterplant,safflower,sunflower
Elderberry ElderberryFungus Bacterialcultures(yougurt,kefir,cheeses),commerical
mushroom,commonwildmushroom,yeast(alcoholicbeverages,vinegar,vitamins)
Ginger Ginger,turmericGinseng Americanginseng,AsianginsengGooseberryCurrant,gooseberryGrape Bakinpowder,creamoftartar,muscadinegrape,raisin,slip-
skingrape,WinegrapeGrass Bamboo,barley,browntop,corn(cornstartch,cornoil,corn
syrup,cerulose,dextrose,glucose),millet,oats,rice,sorghum,sugarcane(sucrose,sugar,molasses),wheat(flour,patentflour,gluten,graphamflour,bran,wheatgerm),wildoats
Heath Blueberries,cranberries,huckleberries,wintergreenjerusalemArtichoke
JerusalemArtichoke
Jicama JicamaLaurel Avocado,cinnamon,sassfafrasLegume Bushbean,broadbean,carob,chickpea,cowpea,gum
acacia,gumtragacanth,kidenybean,lentil,
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licorice,limabean,navybean,pea,peanut,peanuoil,pigeonpea,soyabean(flour,oil,lecithin),spanishpea,stringbean,Windsorbean
Lily Asparagus,chives,garlic,leek,onion,Welshonion,yucca
LitchiNut LitchinutLotus ChineselotusMacadamiaNut
Chineseyam,Indianyam,macadamianuts
Mallow Okra,cottonseedoilMaple MaplesyrupMulberry Breadfruit,commonfig,hopsMustard Bokchoy,broccoli,brusselsprouts,cauliflower,
Chinesecabbage,collards,commoncabbage,horseradish,kale,kohlrabi,mustard,radish,rutabaga,savoycabbage,turnip
Myrtle Allspice,clove,guavaNightshade Basil,cayenne,chilipeppers,Chineseartichoke,
eggplant,gardenpeppers,horehound,lavender,marjoram,potato,rosemary,sage,savory,thyme,tobacco,tomato
Nutmeg Mace,truenutmegOrchid VanillaPalm Coconut,datepalm,sagoPapaya PapayaPawpaw AmericanpawpawPepper BlackpepperPersimmon PersimmonPineapple PineappleRose Almond,apple(applecider,vinegar,applepectin),
apricot,blackberry,peach,pear,plum,prune,raspberry,sourcherries,strawberry,sweetcherries
SarsaparillaSarsaparillaSquash Cantaloupe,Casaba,cucumber,honeydew,Indian
gherkin,largepumpkin,muskmelon,
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pumpkin,Persiamelon,Spanishmelon,summersquash,watermelon,wintersquash
SweetPotato
Sweetpotato
Tapioca Cassava,tapioca,yuccaTaro Malanga,poi,taro,yuatiaTea TeaWalnut Blackwalnut,butternut,Englishwalnut,hickory,hinds
blackwalnut,pecans,whitewalnutWaterChesnut
Chinesewaterchestnut
Yam TropicalyamFoodFamiliesoftheAnimalKingdomAlligator AmericanAntelope PronghornantelopeBear Brownbear,blackbear,grizzlybear,polarbearBeaver BeaverBovine Americanbison,Americanbuffalo,beef,Brahman,cow
milk(yogurt,cottagecheese,cheese,kefir,buttermilk,butter,whey),gelatin,goatmilk(chinese,yogurt),lamb(mutton,goat),rennin,sheep,sheepcheese,veal
Buffalo Bigmouthbuffalo,blackbuffalo,suckerButterfishButterfishCamel Arabian,Bactrian,llamaCarp CarpCat Lion,tigerCatfish Catfish,Mississippicatfish,YellowbullheadChicken Chickeneggs,domesticchicken,domesticpheasant,
Indianpheasant,peafowl,quailCod Atlanticcod,haddock,pollack,silverhake,tomcodCongerEel
CongerEel
Croaker Atlanticcroaker,freshwaterdrumfish,kingwhiting,weakfish
DecapodsCrab,crayfish,lobster,prawn,shrimp
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Deer Americanelk,caribou,Europeanreddeer,moose,reindeer,white-taileddeer
DolphinFish DolphinfishDuck Duck,duckeggs,goose,gooseeggsEel Commoneel:European,NorthAmericanElephant Asiatic,AfricanFrog Americanbullfrog,EuropeanediblebullfrogGiraffe Commongiraffe,SomaligiraffeGreenTurtle GreenturtleGrouse Grouse,prairiechickenGuineaFowl GuineafowlGuineaPig DomesticguineapigHippopotamusHippopotamusHorse HorseLeft-EyedFlounder
Californiahalibut,southernflounder,summerflounder
Mollusks cephalopods(squid),gastropods(abalone,snail),pelecypods(clam,mussel,oyster,scallop)
Mullet Graymullet,silversides,stripedmullet,whitebait,whitemullet
Muskrat MuskratOceanPerch Rosefish,oceanperchOpossum OpossumPig Pig(pork,ham,sausage)Pigeon Pigeon,pigeoneggsPorgy PorgyPuffer PufferRabbit Belgianhare,domesticguineapig,domestic
rabbit,Easterncottontail,jackrabbit,showshoerabbit,Westerncottontail
Raccoon RaccoonRattler Easterndiamondback,WesterndiamondbackRight-EyedFlounder
Atlantichalibut,Pacifichalibut,winterflounder
SeaLion SeaLion
SeaRobin Searobins,seatagsSeal Commonseal
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SnappingTurtle
Snappingturtle
Sole Commonsole,EuropeansoleSquirrel Foxsquirrel,graysuirrel,redsquirrel,prairie,dog,
woodchuckTerrapin DiamondbackterrapinTuna Atlanticmackerel,Atlanticbonito,bluefishtuna,chili
bonito,frigatemackerel,kingmackerel,skipjacktuna,Spanishmackerel
Turkey Turkey,turkeyeggsWalrus WalrusWhaleandDolphin
Tenfamilies
Wolf Wolf
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AppendixCNutritionalComparisonOfSelectedFlours
Calories Protein B6 FolicAcid PantothenicAcidAmaranth 729 28 .44 95 2Buckwheat 402 15 .70 64 .5Cornmeal,enriched 506 12 .35 66 .4Quinoa 636 22 NANA NARiceflour,brown 574 11.4 1.6 25 2.5Riceflour,sweetwhite 578 9.4 .69 6 1.3Riceflour,dark 415 18 .57 77 1.9Riceflour,white 374 8.6 .24 23 .68Wheatflour,wholewheat 407 16.4 .41 52 1.2Wheatflour,white 455 12.9 .06 33 .55
Magnesium ZincCopper ManganeseAmaranth 518 6 1.5 4.4Buckwheat 301 4 .61 2.4Cornmeal,enriched 56 .9 .10 .14Quinoa 178 2.8 .7 NARiceflour,brown 177 3.9 .36 6.3Riceflour,sweetwhite 55 1.3 .21 1.9Riceflour,dark 318 7.2 .96 8.6Riceflour,white 72 1.8 .26 2.0Wheatflour,wholewheat 166 3.5 .46 4.6Wheatflour,white 27 .88 .18 .853
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Thistableprovidesacomparisonofkeynutrientsinonecupofvariousgrains.Eachgrainhasitsownuniquenutritionalprofile.Thelessrefinedtheflouris(wholewheatversuswhitewheat),thehigherthenutritionallevelsforvitaminB6,folicacid,pantothenicacid,magnesium,zinc,copper,andmanganese.Usewholegrainflourswheneverpossibleformaximumnutrition.
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AppendixDFlourSubstitutionsVariousflourscanbesubstitutedfor1cupofwheatflourinrecipes.Floursubstitutionstendtoworkbestincookieandmuffinrecipesratherthanbreadandcakerecipes.Herearesomesubstitutionsfor1cupofwheatflour.
1cupcornflour
3/4cupcoarsecornmeal
3/4cupcornstarch
6/8cuppotatoflour
7/8cupbuckwheat
7/8cupriceflour
11/3cupsgroundrolledoats
11/8cupsoatflour
3/4cupsoybeanflour
1cupbarley
1cupmillet
11/4cupsryeflour
1cuptapiocaflour
1/2cuparrowrootstarch
1cupteffflour
3/4cupspeltflour
Youcanalsocombinedifferenttypesofflourtoequal1cupofwheatflour
1/2cupryeflour+1/3cuppotatoflour
1/3cupryeflour+5/8cupriceflour
1cupsoyflour+3/4cuppotatoflour
5/8cupriceflour+1/3cuppotatoflour
Page266
1/2cupcornstarch+1/2cupryeflour
1/2cupcornstarch+1/2cuppotatoflour
Thickeners
Toreplace1tablespoonofwheatflourinsoups,sauces,gravies,andpuddings,useoneofthefollowing:
1/2tablespooncornstarch
1/2tablespoonpotatostarch
1/2tablespoonriceflour
1/2tablespoonarrowroot
2teaspoonsquick-cookingtapioca
2tablespoonsuncookedrice
1/2tablespoonlimabeanflour
1/2tablespoongelatin
1tablespoontapiocaflour
1egg
Page267
AppendixEFoodSourcesOfVinegarVinegarhasbeenusedformorethan10,000years,butinfoodallergydietstheuseofvinegariscontroversial.Therearecomplexreasonsforthis.Althoughthefirstvinegarswerediscoveredwhenacaskofwinehadpasseditstime,moderntechnologyhassoughttospeedupthefermentationprocessandalterthesourceofthesugarused.
Themostcommonsourcesofvinegarareapples(cidervinegar),ethylalcohol(distilledvinegar),andmalt.Butotherfermentablesourcescanbeused-fruits,grains,andberries.Notallvinegarsarelabeledwiththefermentablesourceused,andthismaycreateproblemsforfoodallergysufferers.Lookcloselyattheingredientlabeltotryandidentifythefoodsource.
Distilledvinegarorgrainvinegarhasagrainsource.Cornisthemostinexpensivesourcefrequentlyusedbutothergrains,grainmashes,andcerealsludgecanbeusedasthemajoringredientinthefeederstockforyeastsinthefermentationprocess.
Cidervinegarismadefromthejuiceofapples.
Maltvinegarusesmaltbarleyand/orothercerealgrainsasthefermentationmaterial.Themaltingprocessbreaksdownproteinsintopeptides;however,somepeoplewithgrain/glutensensitivitiesmayexperiencesymptomsafteringestingmaltvinegar.
Balsamicvinegarismadefromthejuiceofgrapesinalengthyfermentationprocess.NograinorgrainproductsareusedintraditionalbalsamicvinegarsthatcarrytheAPI(AssociationofItalianProducersofVinegar)designation.
''KosherforPassover"vinegarsaregrain-andgluten-freebydefinitionsincenograinsareallowedduringthistime.
Page269
AppendixFSpecialFoodSuppliersAllergyResourcesP.O.Box264Brookridge,PalmerLake,CO80133Phone(800)USEFLAX.www.allergyresources.comAssortmentoffoods
ArrowheadMills,Inc.Box2059Hereford,TX79045Phone(800)749-0730.Amaranth,barley,buckwheat,kamut,millet,quinoa,rice,speltflours
DietarySpecialties,Inc.P.O.Box227Rochester,NYPhone(800)544-0099.www.dietspec.comGluten-freefoods:pasta,crackers,bread,flavoringextracts,cookiesBakingandcookingingredients:riceflour,potatostarch,tapiocaflour,xanthamgum,guargumBakingmixes:cakes,bread,muffins,brownies
Page270
EdenFoods,Inc.701TecumsehRd.Clinton,MI49236Phone(800)248-0320,fax(517)456-6075.Organicandnaturalfoodproducts
Ener-GFoods,Inc.P.O.Box84487Seattle,WA98124-5787Phone(800)331-5222.www.ener-g.comGluten-freefoodsandbakingmixes,poi(Hawiiantaroroot)
PurityFoods,Inc.2871W.JollyRd.Okemos,MI48864Phone(800)997-7358,fax(517)351-9391.www.purityfoods.comSpeltflourandproducts,rice,wildrice,soyflour
SpecialFoods9207ShotgunCt.Springfield,VA22152Phone(703)644-0991.www.specialfoods.comCassava,malanga,yam,lotus,amaranth,quinoa,andmanyotherflours,bakingpowders
Page271
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Boccafogli,A.,L.Vincentini,A.Camerani,P.Cogliati,A.DAmbrosi,R.Scolozzi."AdverseFoodReactionsinPatientswithGrassPollenAllergicRespiratoryDisease."AnnualsofAllergy,Vol.73,Oct.1994.
Breneman,J.BasicsofFoodAllergies.Springfield,IL:CharlesC.Thomas,1978.
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Deamer,W.C.,J.W.Gerrard,andF.Speer."Cow'sMilkAllergy,aCriticalReview."JournalofFamilyPractice,Vol.2,1979.
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Denman,A.M.,B.Mitchell,B.M.Ansell."JointComplaintsandFoodAllergicDisorders."AnnualsofAllergy.1983.
Fallstrom,S.P.,S.Shlstedt,B.Carlsson,etal."SerumAntibodiesAgainstNative,ProcessedandDigestedCow'sMilkProteinsinChildrenwithCow'sMilkProteinIntolerance."ClinicalAllergy.1986.
Gerard,J.C.FoodAllergies,NewPerspectives.Springfield,IL:
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James,J.M.andH.A.Sampson."ImmunologicChangesAssociatedwiththeDevelopmentofToleranceinChildrenwithCowMilkAllergy."TheJournalofPediatrics,Vol.21,Aug.1992.
Johnson,A.0.,J.G.Semenya,M.S.Buchowski,C.0.Enwonwu,andN.S.Scrimshaw."CorrelationofLactoseMaldigestion,LactoseIntoleranceandMilkIntolerance."TheAmericanJournalofClinicalNutrition,Vol.57,March1993.
JointReportoftheRoyalCollegeofPhysiciansandtheBritishNutritionFoundation."FoodIntoleranceandFoodAversion."JournalRoyalCollegeofPhysicians.April1984.
Joneja,J.V.ManagingFoodAllergyandIntoleranceAPracticalGuide.WestVancouver,Canada:McQuaidConsultingGroup,1995.
Kemeny,R.D.,R.Urbanek,P.L.Amlot,etal."SubclassofIgGinAllergicDisease,IgGSubclassAntibodiesinImmediateandNon-immediateFoodAllergy."ClinicalAllergy.1986.
Lessof,M.H.,D.M.Kemeny."NonIgEMediatedReactionstoFood:HowMuchisAllergic."AnnualofAllergy.1987.
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Miller,J.B.FoodAllergy:ProvocativeTestingandInjectionTherapy.Springfield,IL:CharlesC.Thomas,1972.
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Randolph,T.G.,andR.W.Moss.Allergies-YourHiddenEnemy.NY:Lippincott&Crowell,1980.
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Page275
RecipeIndex
Amaranth
AmaranthCake,156
AmaranthGranola,228
AmaranthMuffins,129
AmaranthPizzaCrust,237
AmaranthSpiceCookies,211
ChocolatePecanAmaranthBrownies,221
Barley
BarleyBananaSpiceBars,223
BarleyBananaSpiceCake,174
BarleyCookies,217
BarleyFlourBrownies,187
BarleyFlourSugarCookies,219
BarleyOatmealCookies,203
BarleyPieCrust,184
ItalianChicken,85
MushroomBarleyCasserole,84
OrangeBarleyFlourBread,124
Rice-and-BarleyMuffins,125
Chickpea(GarbanzoBean)
ChickpeaOnionBread,127
GarbanzoSkilletBread,121
Corn
BakedPolentawithHazelnutsandPrunes,106
BananaCornmealSpoonbread,145
BlackBeanTortillaCasserole,82
BuckwheatPancakes,151
CornMuffins/Cornbread,140,141
CornbreadStuffing,112
CornmealPancakesorWaffles,150
MexicanLasagna,79
MexicanTortillaPie,92
OzarkCornPone,143
SpicyCornbread,144
Millet
Millet-ApplesauceCookies,209
MilletPeanutButterCookies,199
Page276
Oats
AlmondOatmealTorte,162
BarleyOatmealCookies,203
LemonOatmealSquares,224
OatBiscuits,126
OatmealAppleCrisp,180
OatmealApplesauceCookies,193
OatmealBananaCake,172
OatmealFruitChews,214
OatmealScones,123
OatmealShortbread,139
OrangeOatmealBread,131
RaisinOatmealCake,173
Potato
ChocolateChipCookies,195,196
ChocolateCreamRoll,164
CoconutMacaroons,212
Crepes,102
FruitcakeCookies,192
FudgeSoyFlourCake,168
MacadamiaNutTorte,178
OrangePotatoFlourSpongeSquares,210
OrangeSpongeRoll,169
PeanutButterCookies,200
PecanTurtleCookies,220
PineappleDateCake,176
PineappleUpside-DownCake,159
PotatoBiscuits,146
PotatoChipBakedChicken,88
PotatoStarchSpongeCake,181
PotatoSoup,113
RaisinSpiceCookies,207
RiceFlourYeastBread,147
RyeBread,132
VegetarianShepherd'sPie,104
VenisonStewwithVegetables,80
Quinoa
OrangeQuinoaMuffins,122
QuinoaPizzaCrust,239
QuinoaLemonSquares,206
QuinoaRaisinCookies,204
Rice
AppleCrisp,161
ApplesauceBars,191
ApricotSquares,189
BakedRicePudding,179
BananaCinnamonMuffins,130
BananaSnackCake,158
BarleyFlourBrownies,187
BeefandRicePizza,90
BeefandVegetablePie,99
BlueberryMuffins,134
CerealSnackMix,231
ChickenCasserole,89
ChocolateCake,163
ChocolateChipCookies,195,196
ChocolatePeanutButterChewies,202
ChocolatePecanAmaranthBrownies,221
Page277
Cornbread,141
CreamPuffs,171
Crepes,102
CrispyFriedChicken,86
CrunchyGranola,229
CurriedChickenCasserole,87
FruitcakeCookies,208
High-FiberRiceWafflesorPancakes,149
LebaneseMeatballs,100
MarshmallowCrispies,213
MediterraneanRiceSalad,108
MinifruitcakeCookies,192
OrangeSpongeRoll,169
PeanutButterCookies,200
PearCobbler,160
PecanCups,170
PecanTurtleCookies,220
PineappleDateCake,176
PineappleUpside-DownCake,159
PuffedRiceBalls,215
PumpkinBread,118
PumpkinPie,175
QuickRiceBranBread,142
RaisinSpiceCookies,207
RhubarbCrumble,157
Rice-and-BarleyMuffins,125
RiceBananaSpiceMuffins,136
RiceBranMuffins,133
RiceCerealCrumbCrust,182
RiceCrackers,148
RiceDelight,226
RiceFlourApplesauceCake,153
RiceFlourBrownies,190
RiceFlourLemonSquares,222
RiceFlourMuffins,137,138
RiceFlourNoodles,110
RiceFlourPieCrust,183
RiceFlourPizzaCrust,235
RiceFlourStrawberryMuffins,135
RiceFlourYeastBread,147
RiceSalmonCasserole,94
SavoryMeatloaf,97
SavoryRiceDressing,111
SoyRiceGranola,230
SpicyCornbread,144
SugarCookies,218
TeffApplesauceCake,155
TunaandRiceCasserole,95
VegetarianShepherd'sPie,104
Rye
RyeBread,132
RyeFlourBars,216
RyeMolassesDropCookies,194
RyeOrangeSquares,205
RyePizzaCrust,238
RyeRaisinBars,188
Spelt
QuickSpeltDropBiscuits,117
SpeltFlourPizzaCrust,236
SpeltPieCrust,185
Page278
SpeltChocolateChipCookies,198
SpeltFlourPlumCoffeecake,154
Teff
OatmealApplesauceCookies,193
TeffApplesauceCake,115
TeffBananaMuffins,128
TeffChocolateChipCookies,197
TeffPumpkinBread,120
MilkAlternatives
AlmondMilk,233
BrazilNutMilk,233
CashewNutMilk,233
PecanMilk,233
SesameMilk,233
WalnutMilk,233
Page279
Index
A
Acorn,241
Aflatoxin,241
Allergen,241
Allergicrhinitis,241
Allergy,241
Allergyattacks,
surviving,29
AlmondMilk,233
AlmondOatmealTorte,162
Almonds,241
Amaranth,241-42
AmaranthCake,156
AmaranthGranola,228
AmaranthMuffins,129
AmaranthPizzaCrust,237
AmaranthSpiceCookies,211
Anaphylacticshock,242
Antibodies,242
Antigens,242
AppleCrisp,161
Oatmeal,18
Applesauce
ApplesauceBars,191
Millet-ApplesauceCookies,209
OatmealApplesauceCookies,193
RiceFlourApplesauceCake,153
TeffApplesauceCake,155
ApricotSquares,189
Arrowroot,242
Arthralgia,242
Artichokes,242
Azodye,242
B
BakedPolentawithHazelnutsandPrunes,106-7
BakedRicePudding,179
Balsamicvinegar,267
Bananas
BananaBread,142
BananaCinnamonMuffins,130
BananaCornmealSpoonbread,145
Banana-OrangeTapioca,227
BananaSnackCake,158
BarleyBananaSpiceBars,223
BarleyBananaSpiceCake,174
OatmealBananaCake,172
RiceBananaSpiceMuffins,136
TeffBananaMuffins,128
Barley,242
BarleyBananaSpiceBars,223
BarleyBananaSpiceCake,174
BarleyCookies,217
BarleyFlourBrownies,187
BarleyFlourSugarCookies,219
BarleyOatmealCookies,203
BarleyPieCrust,184
BarsApplesauceBars,191
ApricotSquares,189
BarleyBananaSpiceBars,223
LemonOatmealSquares,224
OatmealHoneyBars,225
OrangePotatoFlourSpongeSquares,210
QuinoaLemonSquares,206
RiceFlourLemonSquares,222
RyeFlourBars,216
RyeOrangeSquares,205
RyeRaisinBars,188
Beanflour,242-43
Page280
Beans,
BlackTortillaCasserole,82-83
Beef
BeefandRicePizza,90
BeefandVegetablePie,99
BeefStew,98
GroundBeefSausagePatty,91
LebaneseMeatballs,100
Biscuits
OatBiscuits,126
PotatoBiscuits,146
QuickSpeltDropBiscuits,117
BlackBeanTortillaCasserole,82-83
Bland,Jeffrey,7,63
Blintzes,Cheese,103
BlueberryMuffins,134,137
BrazilNutMilk,233
Breads
BananaBread,142
BananaCornmealSpoonbread,145
ChickpeaOnionBread,127
CornbreadwithEgg,140
CornbreadWithoutEgg,141
EgglessPumpkinDateBread,119
GarbanzoSkilletBread,121
OrangeBarleyFlourBread,124
OrangeDateBread,142
OrangeOatmealBread,121
PumpkinBread,118
QuickRiceBranBread,142
RaisinBread,142
RiceFlourYeastBread,147
RyeBread,132
SpicyCornbread,144
TeffPumpkinBread,120
Brostoff,Jonathan,1
Brownies
BarleyFlourBrownies,187
ChocolatePecanAmaranthBrownies,221
RiceFlourBrownies,190
Buckwheat,243
BuckwheatPancakes,151
Bulgur,243
C
Cakes
AlmondOatmealTorte,162
AmaranthCake,156
BananaSnackCake,158
BarleyBananaSpiceCake,174
chocolateCake,163
ChocolateCreamRoll,164
PlourlessChocolateCake,166-67
FudgeSoyFlourCake,168
MacadamiaNutTorte,178
OatmealBananaCake,172
OrangeSpongeRoll,169
PineappleDateCake,176-77
PineappleUpsideDownCake,159
PotatoStarchSpongeCake,181
RaisinOatmealCake,173
RiceFlourApplesauceCake,153
SpeltFlourPlumCoffeecake,154
TeffApplesauceCake,155
Carob,243
Carrageenan,243
Casein,49-50
CashewNutMilk,233
Cassava,243
Casseroles
BlackBeanTortillaCasserole,82-83
ChickenCasserole,89
CurriedChickenCasserole,87
EggplantLasagnaCasserole,101
MushroomBarleyCasserole,84
RiceSalmonCasserole,94
TunaandRiceCasserole,95
Celiac-spruedisease(cs),19-26,243
copingwith,25-26
diagnosis,22
dietbasics,24-25
historyof,19-20
restaurant-eating,25
symptomsof,20-22
treatment,22-24
CerealSnackMix,231
Page281
CheeseBlintzes,103
Chicken
ChickenCasserole,89
ChickenSalad,81
CrispyFriedChicken,86
CurriedChickenCasserole,87
EggplantLasagnaCasserole,101
ItalianChicken,85
MexicanLasagna,79
PotatoChipBakedChicken,88
ChickpeaOnionBread,127
Chocolate
BarleyFlourBrownies,187
ChocolateCake,163
ChocolateChipCookies,195
ChocolateCreamRoll,164
ChocolateFrosting,167
ChocolatePeanutButterChewies,202
ChocolatePecanAmaranthBrownies,221
ChocolateTruffles,165
EgglessChocolateChipCookies,196
FlourlessChocolateCake,166-67
FudgeSoyFlourCake,168
PecanTurtleCookies,220
RiceFlourBrownies,190
SpeltChocolateChipCookies,198
TeffChocolateChipCookies,197
Cidervinegar,267
Cobbler,Pear,160
CoconutCrust,186
CoconutMacaroons,212
Coffeecake,SpeltFlourPlum,154
Combinationallergendiets,55-62
TheCompeteGuidetoFoodAllergyandIntolerance(Brostoff),1
Cookies
AmaranthSpiceCookies,211
BarleyCookies,217
BarleyFlourSugarCookies,219
BarleyOatmealCookies,203
ChocolateChipCookies,195
ChocolatePeanutButterChewies,202
CoconutMacaroons,212
EgglessChocolateChipCookies,196
FruitcakeCookies,208
Millet-ApplesauceCookies,209
MilletPeanutButterCookies,199
MinifruitcakeCookies,192
OatmealApplesauceCookies,193
PeanutButterBalls,201
PeanutButterCookies,200
PecanTurtleCookies,220
QuinoaRaisinCookies,204
RaisinSpiceCookies,207
RyeMolassesDropCookies,194
SpeltChocolateChipCookies,198
SugarCookies,218
TeffChocolateChipCookies,197
Cornflour,244
Corn-freediets,42-46
CornMuffins,140
Cornbread
BananaCornmealSpoonbread,145
CornbreadStuffing,112
CornbreadwithEgg,140
CornbreadWithoutE141
OzarkCornPone,143
SpicyCornbread,144
Cornmeal,244
CornmealPancakesorWaffles,150
Cow'smilkallergy,11-12
Crackers,Rice,148
Page282
CreamPuffs,171
Crepes,102-3
CrepesSuzette,102-3
Crisps
AppleCrisp,161
OatmealAppleCrisp,180
CrispyFriedChicken,86
Cross-reactivity,10
CrunchyGranola,229
CurriedChickenCasserole,87
D
Dates
DateMuffins,137
EgglessPumpkinDateBread,119
PineappleDateCake,176-77
Dermatitisherpetiformis,244
Desensitization,64,244
Desserts
ChocolateTruffles,165
CreamPuffs,171
PecanCups,170
Dextrin,244
Diets,37-68
combinationallergen,55-62
corn-free,42-46
desensitization,64
egg-free,46-49
elimination,63-68
fastinganddetox,62-63
foodcombining,64-65
four-dayrotation,37-39
gluten-free,53-55
milk-free,49-52
wheat-free,39-41
Digestivetractsymptoms,31
Distilledvinegar,267
Dressing,SavoryRice,111
Duke,Wayne,16
E
Earssymptoms,34
Eczema,244
Egg-freediets,46-49
Eggsensitivities,244
EgglessChocolateChipCookies,196
EgglessPumpkinDateBread,119
EggplantLasagnaCasserole,101
Eliminationdiet,63-68
ELISA(enzymelinkedimmunosorbentassay),17
Emotionalsymptoms,33
Energyandactivitysymptoms,34
Eyessymptoms,32
F
Fastinganddetoxdiets,62-63
Fatsubstitutes,13
Feingold,BenF.,12
Flax,244
Flour
nutritionalcomparisons,263-64
substitutions,265-66
thickeners,266
FlourlessChocolateCake,166-67
Foodadditives,12-13,244
Foodallergens,9-10
Foodallergies,244
testing,15-18
FoodAllergy(Rinkel),16
Foodcombining,64-65
Fooddyes,71-72
Foodfamilies,244,253-61
Foodintolerance,1-13,244
cow'smilkallergy,11-12
fatsubstitutes,13
foodadditives,12-13
foodallergens,9-10
IgGfoodantigens,9-10
immunoglobulingammaE(IgE),5-6,8-9
intestinaldysbiosis,6
Jane'sfoodallergy,2-3
lactasedeficiency,10-11
leakygutsyndrome,7-8,246
soyallergy,11-12
Susan'sfood
sensitivity,3-6
Foodsensitivities,1,244
allergyattacks,29
awayfromhome,28-29
livingwith,27-35
queasystomach,29-30
rotationdiet,30
symptomchecklist,31-35
temptations,27-28
Foodsuppliers,269-70
Page283
Foods
withlactose,76-77
withmonosodiumglutamate,73-75
withsalicylates,72-73
withsulfites,70-71
withyeastandmold,77-78
Four-dayrotationdiets,37-39
Frosting,Chocolate,167
Fruitsensitivities,245
FruitcakeCookies,208
FudgeSoyFlourCake,168
G
GarbanzoSkilletBread,121
Gastroenterologist,245
Gee,Samuel,19
Gliaden,245
Gluten,245
Glutenenteropathy,245
Gluten-freediets53-55,245seealsoCeliac-spruedisease(CS)
Gluten-freeflourblend,245
Gluten-sensitiveenteropathy.SeeCeliac-spruedisease(CS)
Goat'smilk,11,50
Grainvinegar,267
Granola
AmaranthGranola,228
CrunchyGranola,229
SoyRiceGranola,230
Gray,GaryM.,10
GroundBeefSausagePatty,91
H
Hazelnuts,BakedPolentawith,106-7
Headsymptoms,32
Heartsymptoms,34
Hiddenfoodallergies,15-16
High-FiberRiceWafflesorPancakes,149
Histaminefoods,245
Histamines,10,245
I
IgE(immunoglobulingammaE),5-6,8-9,245
IgG,245-46
foodantigens,9-10
Immuneresponse,246
Immunoassay,246
Immunoglobulin,246
Intestinaldysbiosis,6,246
Intestinalpermeability,7-8,246
Isselbacher,K.,11
ItalianChicken,85
J
Jointsandmusclessymptoms,31-32
K
Kamut,246
Kingsley,Patrick,63
''KosherforPassover"vinegars,267
L
Lactase,246
Lactasedeficiency,10-11
Lactose,246
foodswith,76-77
Lactose-freediets,75-77
Lactulose,8
Lamb,LebaneseMeatballs,100
Lasagna
EggplantLasagnaCasserole,101
MexicanLasagna,79
ZucchiniLasagna,96
Leakygutsyndrome,7-8,246
LebaneseMeatballs,100
Lee,Carlton,17
LemonOatmealSquares,224
Low-salicylatediet,72-73
Lungssymptoms,33
M
MacadamiaNutTorte,178
Maindishes,79-108
Malanga,246
Maldigestion,7-8
Malt,246-47
Maltvinegar,267
Mannitol,8
MarshmallowCrispies,213
Mastcellreactivity,247
Meatballs,Lebanese,100
Meatloaf,Savory,97
MediterraneanRiceSalad,108
Menus.SeeDietsMexicanLasagna,79
MexicanTortillaPie,92-93
Milk,10-11
Milkallergy,247
Milkalternatives,233
Milk-freediets,49-52,75-77
Page284
cookingsuggestions,51
Milksubstitutions,50-51
Miller,Joseph,17
Millet,247
Millet-ApplesauceCookies,209
MilletPeanutButterCookies,199
Mindsymptoms,33
Mineralsupplements,18
MinifruitcakeCookies,192
Mold,foodswith,77-78
Mold-freediets,77-78
Monosodiumglutamate-freediet,73-75
Monosodiumglutamate(MSG),12,247
foodswith,73-75
Morris,David,17
Mouthandthroatsymptoms,32
Muffins
AmaranthMuffins,129
BananaCinnamonMuffins,130
BlueberryMuffins,134,137
CornMuffins,140
DateMuffins,137
OrangeQuinoaMuffins,122
PrunePlumMuffins,134
Rice-and-BarleyMuffins,125
RiceBananaSpiceMuffins,136
RiceBranMuffins,133
RiceFlourMuffinswithEgg,137
RiceFlourMuffinsWithoutEgg,138
RiceFlourStrawberryMuffins,135
TeffBananaMuffins,128
MushroomBarleyCasserole,84
N
Noodles,RiceFlour,110
Nosesymptoms,33
Nutmilk,247
O
OatBiscuits,126
OatmealAppleCrisp,180
OatmealApplesauceCookies,193
OatmealBananaCake,172
OatmealFruitChews,214
OatmealHoneyBars,225
OatmealScones,123
OatmealShortbread,139
Oats,247
OntheCoeliacAffliction(Gee),19
OnionChickpeaBread,127
onionSauce,114
Oranges
OrangeBarleyFlourBread,124
OrangeDateBread,142
OrangeOatmealBread,121
OrangePotatoFlourSpongeSquares,210
OrangeQuinoaMuffins,122
OrangeSpongeRoll,169
OzarkCornPone,143
P
Pancakes
BuckwheatPancakes,151
CornmealPancakesorWaffles,150
High-FiberRiceWafflesorPancakes,149
Peanutbutter
ChocolatePeanutButterChewies,202
PeanutButterBalls,201
PeanutButterCookies,200
PearCobbler,160
PecanCups,170
PecanMilk,233
PecanTurtleCookies,220
Piecrusts
BarleyPieCrust,184
CoconutCrust,186
RiceCerealCrumbCrust,182
RiceCrust,184
RiceFlourPieCrust,183
RyeCrust,184
SpeltPieCrust,185
Pies
BeefandVegetablePie,99
Page285
MexicanTortillaPie,92-93
PumpkinPie,175
VegetarianShepherd'sPie,104-5
PineappleDateCake,176-77
PineappleUpside-DownCake,159
Pizza,BeefandRice,90
Pizzacrusts,235-3
AmaranthPizzaCrust,237
QuinoaPizzaCrust,239
RiceFlourPizzaCrust,235
RyePizzaCrust,238
SpeltFlourPizzaCrust,236
Plums,SpeltFlourPlumCoffeecake,154
Polenta,106-7
Potatoflour,248
Potatostarchflour,248
Potatoes,247-48
PotatoBiscuits,146
PotatoChipBakedChicken,88
PotatoSoup,113
PotatoStarchSpongeCake,181
VegetarianShepherd'sPie,104
Prunes
BakedPolentawithHazelnutsandPrunes,106-7
PrunePlumMuffins,134
Pudding,BakedRice,179
PuffedRiceBalls,215
Pumpkin
EgglessPumpkinDateBread,119
PumpkinBread,118
PumpkinPie,175
TeffPumpkinBread,120
Q
QuickRiceBranBread,142
QuickSpeltDropBiscuits,117
Quinoa,248
OrangeQuinoaMuffins,122
QuinoaLemonSquares,206
QuinoaPizzaCrust,239
QuinoaRaisinCookies,204
R
Raisins
QuinoaRaisinCookies,204
RaisinBread,142
RaisinOatmealCake,173
RaisinSpiceCookies,207
RyeRaisinBars,188
Randolph,Theron,16
RAST(Radioallergosorbent)test,17
Rhinitis,248
RhubarbCrumble,157
Rice-and-BarleyMuffins,125
RiceBananaSpiceMuffins,136
RiceBranMuffins,133
RiceCerealCrumbCrust,182
RiceCrackers,148
RiceCrust,184
RiceDelight,226
Riceflour,248
RiceFlourApplesauceCake,153
RiceFlourBrownies,190
RiceFlourLemonSquares,222
RiceFlourMuffinswithEgg,137
RiceFlourMuffinsWithoutEgg,138
RiceFlourNoodles,110
RiceFlourPieCrust,183
RiceFlourPizzaCrust,235
RiceFlourStrawberryMuffins,135
RiceFlourYeastBread,147
RiceSalmonCasserole,94
Rinkel,Herbert,16-17
Rotationdiet,30
Rowe,Albert,16
Rye,248-49
RyeBread,132
Ryebuckwheat,249
RyeFlourBars,216
RyeMolassesDropCookies,194
RyeOrangeSquares,205
RyePizzaCrust,238
RyeRaisinBars,188
S
Sago,249
Saladdressing,WalnutOilDressing,109
Salads
ChickenSalad,81
MediterraneanRiceSalad,108
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