Cooking with Sea Vegetables

Sea vegetables have 10-20 times the minerals of those found in land plants. They are an excellent source of minerals such as iodine, calcium, and iron. Also, they are rich sources of vitamins A, B, C, and E. Their taste may seem strong at first, so try a good recipe, like the one on the back, when first incorporating sea vegetables into the diet. Unless otherwise stated, sea vegetables should be stored in sealed containers in a cool, dark place where they will keep indefinitely.

Agar
• Natural jelling agent. Can be used in place of gelatin.
• ¼ cup of agar gels one quart of liquid. Agar thickens at room temperature, unlike gelatin, which must be chilled.

Arame
• Good introductory sea vegetable due to its mild flavor. Great in salads.
• Soak in cold water and drain for use.

Dulse
• Very high in iron (14mg per ¼ cup).
• Leaves can be soaked for five minutes and added to soups or salads. Flakes or granulated dulse can be sprinkled onto most food for a nutritional boost.
• Soak in cold water, or add flakes directly to food.

Hiziki
• Very high in minerals (34g of minerals/100g). Richest of all sea vegetables in calcium. ¼ cup of hiziki = calcium in ½ cup whole milk.
• Soak in cold water before using. Cook in apple juice and combine with other vegetables to moderate strong taste. Great in salads.

Kombu
• Rich in minerals, kombu increases the nutritional value of the food it is prepared with.
• Contains glutamic acid, which acts as a tenderizer. Add kombu when cooking beans to increase their digestibility. Soak in cold water before using.

Nori
• Most commonly used in making sushi. Can also be eaten directly from package by lightly toasting and crumbling onto food.
• Soak in cold water before using.
• Store in the freezer in a zip-lock bag to preserve freshness.
Wakame
• High in calcium and niacin.
• Often used in soups. Can also be toasted and ground into a condiment.
• A small amount expands when soaked. Soak 10-15 minutes. After soaking, remove the main rib or stem and cut leaves into small pieces.

Triple “A” Salad by Mary Shaw

1 hass avocado
1/8 cup dry arame, soaked in 1 cup filtered water
4 cups salad greens or 1 head green leaf lettuce and 1 bunch spinach or cooked greens
¼ cup raw almonds
Dressing:
3 tablespoons toasted sesame oil
3 tablespoons brown rice vinegar
2 tablespoons brown rice syrup
2 teaspoons Dijon mustard
½ teaspoon sea salt
2 teaspoons poppy seeds

Heat an oven to 350 F, and roast the almonds on a dry cookie sheet for 7 to 10 minutes or until aromatic. Coarsely chop them. Wash the salad greens, spin or pat dry. Drain the soaked arame and add to the greens. Cut the avocado into slices in the long direction, Combine all the dressing ingredients, using a whisk to beat them. Add the dressing to the greens and arame. Toss to combine. Gently fold in the avocado. Garnish with the almonds.

Preparation Time: 15 minutes
Makes 4 servings

Baked Fish in a Nori Wrapper by Mary Shaw

3-6 ounce servings of fish per person (ask the butcher to skin and cut the fish into individual portions)
Lemon, very thinly sliced
Sea salt or miso
Fresh herbs (rosemary, tarragon, or thyme work nicely)
Fresh garlic
Nori sheets

Wash and pat the fish dry. Rub the fish with a pinch of sea salt or miso paste. Place thin strips of lemon, fresh herbs, and garlic on one side of the fish. Place a serving of fish in a sheet of nori. Warp the nori around the fish to completely encase it. Slightly moisten the ednori at the edges and folds to seal the wrapper tight around the fish and to prevent cracking. Repeat this process for all the individual servings. Place the wrapped fish in a lightly oiled baking dish. Bake at 350 F for about 10 to 15 minutes for each inch of thickness. Serve with some steamed rice and the Triple “A” salad.

Preparation time: 30 minutes
Makes: depends

From “Feeding the Whole Family” by Cynthia Lair

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Guide to Fats & Oils

Fats & oils are made from building blocks of fatty acids. Fatty acids affect health in different ways.

Essential Fatty Acids (EFAs) have healing properties that are crucial for maintaining health. There are two types of EFAs: omega 3 and omega 6 fatty acids. Fatty acids like the omega 3 family promote normal cell growth and function, thus helping to maintain healthy tissues and prevent degenerative disease. To maintain overall health, it is a good idea to keep the dietary intake of omega-3 and omega-6 fatty acids in balance. This means consuming approximately 10 times more omega-6 than omega-3 fatty acids. To achieve more of a healthy balance select nutrient-dense, whole-foods high in omega 3 fats.

Monounsaturated oils are liquid at room temperature but start to solidify at refrigerator temperatures. They easily combine with oxygen in the air to become rancid; therefore it is best to store them in the refrigerator. When substituted for saturated fats in the diet, monounsaturated fats may help to reduce overall cholesterol levels.

Polyunsaturated oils or omega 6 fatty acids are liquid at room temperature and in the refrigerator. These fats are essential for health, but excessive amounts may promote inflammatory disease, cardiovascular disease, or cancer.

Saturated fats and trans-fats are the main dietary factors for raising blood cholesterol.

Saturated fats are usually solid at room temperature. When consumed in excess, foods high in saturated fat can promote inflammatory disease, cardiovascular disease, and cancer.

Hydrogenated fats & oils, and trans fats are a result of food manufacturing. During food processing fats may undergo a chemical process called hydrogenation that results in the formation of trans-fats. This process changes liquid oil, naturally high in unsaturated fatty acids, to a solid and more saturated form that may be as harmful to health as naturally occurring saturated fats. Many commercial products contain hydrogenated or partially hydrogenated vegetable oils – read ingredient labels on products to avoid consuming these harmful oils. Also, be aware that most restaurants and fast-food chains use hydrogenated oils in the making of fried foods.

Tips to Reduce Saturated Fat Intake:
• Limit foods high in saturated fat, trans-fat and/or cholesterol, such as full-fat milk products, fatty meats, tropical oils, partially hydrogenated vegetable oils and egg yolks.
• When consuming meat, use lean cuts and trim excess fat. Remember, lean cuts of meat still contain saturated fat even after trimming the excess. Limit portions to 3 ounces.
• Avoid consuming the skin of game birds (it is a high source of saturated fat).
• Use a fat separator (strainer) when making gravies or soup stock.
• Avoid frying or fried foods. When exposed to high heat during frying or cooking, most vegetable oils can form toxic products that can promote cell injury

Helpful Tips:
• Eat a variety of fruits and vegetables. Choose 5 or more servings per day.
• Eat a variety of whole grain products. Choose 6 or more servings per day.
• Eat fish at least twice a week, particularly fatty fish.
• Include fat-free and low-fat milk products, beans, and skinless poultry and lean meats.
• Choose fats and oils with 2 grams or less saturated fat per tablespoon, such as canola, corn, safflower, soybean and olive oils.
• Avoid processed food products that contain hydrogenated or partially hydrogenated oils in the list of ingredients.
• Avoid the use of hydrogenated shortenings. Choose those made from vegetable fat such as corn oil or canola oil.
• Use reduced-fat or no-fat dressings for salads, dips and marinades.
• Remember to count the “hidden fat” in bakery and snack foods as well as the fats used in cooking and on vegetables and breads.
• Remember that coconut oil, palm oil and palm kernel oil are high in saturated fat, even though they are vegetable oils and have no cholesterol.
• Use cooking styles that add little or no fat to food, and ask to have foods cooked that way when eating out.
• Read ingredient lists and food labels carefully. Pay attention to serving sizes.

Recipe Ideas:
• Substitute fish, vegetable or fat free chicken stock for part or all of the oil in a recipe.
• Onions sautéed in their own juice and pureed with light miso can be substituted for butter or margarine on toast or bread.
• A very loose oatmeal puree (1 c of rolled oats to 4 c of water) can be substituted for milk or cream in cream soup or gravy recipes.
• 2 egg whites can be substituted for each whole egg called for in a recipe.
• Use fats and oils sparingly. And use the ones lowest in saturated fat and cholesterol for cooking, baking and in spreads.
• Broil, bake, boil, or water sauté foods instead of frying. If frying, use minimal amounts of olive or canola oil. To water sauté instead of stir frying in oil, put 1/2 to 1 cup of water or stock into a wok or skillet, and bring to a rapid boil. Quickly add vegetables and keep stirring over high heat until done.
• Try “better butter” in place of butter. Use sparingly; it still contains saturated fat.

Better Butter Recipe:
Blend 1/4 cup of softened (or warmed) butter with
1/8 to 1/4 cup of oil such as olive, canola, sunflower, safflower, or almond oil
Spice up “better butter” by adding any spice of your choice: fresh garlic, hot chili pepper, tarragon, sage, rosemary, thyme, lemon, honey, vanilla, or bitter orange oil

source: http://www.americanheart.org

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Flax Oil Recipes

Tips for using flax seed oil:
• It should always be kept in the refrigerator in a dark bottle to maintain freshness.
• Never cook with flax oil or heat it on the stove or in the microwave. — this destroys the benefits of the oil.
• As the oil sits over time it loses its freshness, smelling and tasting stronger.

Fruit Smoothie
1/2 banana
2 ice cubes
1 cup juice (try pineapple, apple, grape, etc.)
1 tablespoon yogurt
1 tablespoon flax seed oil
Add all ingredients together in a blender and mix. Try adding protein powder, fresh or frozen berries, cherries, or whatever fruit you like. Great for breakfast or a snack.

Dill Dressing
1/3 cup minced fresh dill
1/4 cup cider vinegar or lemon juice
1 & 1/2 tablespoon Dijon mustard
1/2 teaspoon honey or rice syrup
1/2 cup flax seed oil
In a bowl or blender mix everything except the flax oil. Trickle the oil in slowly while blending or whisking vigorously, until the dressing is thick and smooth.
Keep extra dressing refrigerated in a dark bottle for later use.
Try it over salad, grains, vegetables, fish, etc.

Ginger Dressing
3 tablespoon flax seed oil
1 to 2 tablespoon fresh lemon juice
1 teaspoon fresh grated ginger
1 garlic clove minced
Whisk ingredients together and store in the refrigerator in a dark bottle. Great as a light dressing over lettuce, grains, vegetables, etc.

Tamari Dressing
1/4 cup flax seed oil
2 to 3 tablespoon wheat-free tamari
2 to 3 tablespoon apple cider vinegar
1 to 3 cloves garlic minced
Adjust the proportions to taste. For a more unique flavor add a few pinches of one or more of the following: onion powder, oregano, basil, or curry powder. Be creative.

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Cookbooks for Food Allergies

* Food Allergies: Survival Guide and Cookbook to Your Good Health. Stone, Carolyn; Beima, Janice. C. C. & Company Publishing, 1988.
* Food Allergies and Candida: Cooking Made Easy. Lewis, Sandra K. Dietrich Blakely, Lonnett. Canary Connect Publishing, 1996.
A resource for anyone with yeast-related health problems. Suggests appropriate treats and snacks while on the road to recovery.
* Allergy-Free Cooking: How to Survive the Elimination Diet and Eat Happily Ever After. Rhude Yoder, Eileen. Perseus Press 1995.
Written by a Nutritionist with twenty years of experience preparing allergy-free meals. This book is helpful in doing an elimination diet – that necessary step for anyone with food allergies.
* Allergy Free Eating: A Key to the Future. Devrais, Joanna; Reno, Liz. Celestial Arts, 1995.
The purpose of this work is to provide updated, well rounded, clear information presented without extremes or gimmicks. It is also a collection of low fat and nonfat recipes.
* Special Diet Celebrations: No Wheat, Gluten, Dairy or Eggs. Fenster, Ph.D., Carol. Savory Palate, 1999.
* Special Diet Solutions: Healthy Cooking without Wheat, Gluten, Eggs, Yeast, or Refined Sugar. Fenster Ph.D., Carol. Savory Palate, 1997.
Written by a wheat intolerant home economist, this cookbook offers 150 recipes. Instead of wheat flour, recipes use combinations of flours made from rice, potatoes, tapioca, corn, soy, or beans.
* The All Natural Allergy Cookbook. Martin, Jeanne Marie. Harbour Publishing Co., 1997.
Good resource for baked goods, frozen desserts, main courses, soups and sauces. Most are vegetarian or vegan.
* The Allergy Cookbook. Shattuck, Ruth. Mass Market Paperback, 1986.
Recipes with no wheat, dairy, corn or eggs. Substitution tips and 300+ recipes.
* The Allergy-Free Cookbook: Dairy Free, Gluten Free, Wheat Free, Egg Free, No Added Sugar. Berriedale-Johnson, Michelle. Thorson’s Publishing, 1999.
A wide (over 100) selection of easy-to-prepare recipes, information on coping with food intolerances and valuable tips on healthful alternatives.
* The Allergy Free Cookbook: Over 50 Delicious and. Healthy Recipes for Allergy Sufferers. Pannell, Maggie. Anness Publishing, Ltd., 1999.
Relatively new, invaluable cookbook provides over 50 delicious, healthy recipes for those who can’t eat dairy products, nuts, fish, shellfish, eggs, yeast and other ingredients. Also, includes expert nutritional information and a thorough reference guide to useful organizations.
* The Allergy Self Help Cookbook: Over 325 Natural Foods Recipes, Free of Wheat, Milk, Eggs, Corn, Yeast, Sugar, and Other Common Food Allergens. Hurt Jones, Marjorie. Rodale Press, 1992.
Recipes include wheat-free breads, wholesome desserts, packable lunches, quick and easy dinners and elegant company entrees.
* The Complete Food Allergy Cookbook: The Foods You’ve Always Loved Without the Ingredients You Can’t Have. Gioannini, Marilyn. Prima Publishing, 1997.
More than 150 appetizing recipes incorporating substitutions that finally make it possible to eat what you want without adverse reactions.
* The Dairy Free Cookbook. Zukin, Jane. Prima Publishing, Revised 2nd ed., 2000.
Over 250 recipes, nutritional analysis and a discussion about feeding babies dairy-free.
* The Elimination Diet Cookbook: A 28 Day Plan for Detecting Allergies. Carter, Jill. Element Books, 1997.
Whatever the allergy related condition, this unique meal by meal elimination program offers simple, easy to follow advice to make your diet more effective.
* The Feingold Cookbook for Hyperactive Children and Others with Problems Associated with Food Additives and Salicylates. Feingold, Ben F. Random House, 1979.
For parents of children who have been labeled ODD, ADHD and other hyperactive behavior disorders.
* The Food Allergy News Cookbook: A Collection of Recipes from Food Allergy News and Members of the Food Allergy Network. Munoz-Furlong, Ann and Food Allergy Network. Chronimed Publishing, 1998.
A great resource for the cooking-challenged. Good alternative ingredients for any type of food allergy.
* The Rotation Diet Cookbook: A 4-Day Plan for Relieving Allergies. Carter, Jill; Edwards, Allison. Element, 1997.
A unique 4-day diet plan includes a wide range of recipes for delicious meals, plus reassuring and sympathetic advice including helpful alternative remedies.
* Wheat-Free Recipes and Menus: Delicious Dining without Wheat or Gluten. Fenster, Ph.D., Carol. Savory Palate, 1997.
300 recipes that can be made without dairy as well. Perfect for people with food allergies and intolerances, celiac disease, autism, and auto-immune diseases. Extensive index teaches you how to recognize hidden sources of wheat and gluten.
* Wheatless Cooking. Coffey, Lynette. Ten Speed Press, 1986.
Recipes written by the mother of a wheat and gluten allergic child. A must for anyone with the same culinary needs.

Author: Bette Hagman – specializes in Wheat/Gluten-Free Cookbooks, updated editions listed below:

* The Gluten-Free Gourmet Cooks Fast and Healthy: Wheat-Free Recipes with Less Fuss and Less Fat.
* The Gluten-Free Gourmet: Living Well Without Wheat.
* The Gluten-Free Gourmet Bakes Bread: More Than 200 Wheat-Free Recipes.
* More from the Gluten-Free Gourmet: Delicious Dining Without Wheat.

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Low Salicylate Menu Suggestions

Menu suggestions and recipes for low salicylates, low amines, and wheat, corn & dairy free

• Waldorf salad - lettuce, chopped cashews, apples and nayonaise (soy)
• Salad Nicoise - green beans, lettuce, boiled potatoes and hard boiled eggs
• Cottage cheese with soy yogurt, applesauce and dry cereal such as oat bran flakes, puffed millet or hot rye cereal
• Stir-fry cabbage with tofu, bamboo shoots and celery
• Oatmeal with maple syrup and soy milk
• Pancakes made from non-gluten pancake mix

Applesauce Cake

1 cup teff flour 1 1/2 cups applesauce
1 cup rice flour 1 tbsp oil
1 tsp baking soda 1/2 cup brown rice syrup
1/2 cup carob 1 egg
1/4 tsp salt 3-4 tbsp apple butter

Combine wet ingredients and mix with dry ingredients. Pour into oiled 9” square pan.
Bake @ 350 for 30 minutes.

Oat Scones
(sugar free & wheat free)

1 3/4 cup spelt flour or a combination of oat & brown rice flour
1/2 cup oats
2 tbsp Fruit Source
4 tbsp butter
3/4 cup buttermilk (or soy milk soured with lemon juice)
1 egg
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt

Preheat oven to 350?. Coat a cookie sheet with oil spray. Combine dry ingredients. Cut in butter. Beat together milk and egg and stir into dry mixture. Knead 5-6 times with floured hands. Pat into 8 inch circle and score into 8 pieces. Do not cut all the way through. Bake approximately 15 minutes.

(Applebutter can also be used. The fruit puree can be mixed in with the egg/milk combo before adding all together. You may need to add more flour if it seems too liquid. This version tastes a bit more cake-like than sconey but it still is delicious.)

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Gluten/Gliadin Free Diet

MILK
Allowed: Fresh, dry, evaporated, or condensed milk; half and half; sour or whipping cream; yogurt.
Avoid: Malted milk, some commercial chocolate drinks, and some non-dairy creamers.

MEAT, FISH, POULTRY
Allowed: All.
Avoid: Prepared meats (hot dogs, luncheon meats, chili con carne, Swiss steak, meat loaf, turkey with hydrolyzed protein injected as part of the basting solution).

CHEESE
Allowed: All aged cheeses such as: cheddar, Swiss Edam, Parmesan, cottage, cream.
Avoid: Any cheese product with oat gum.

EGGS
Allowed: Plain or in cooking.
Avoid: Eggs in sauce made from gluten-containing ingredients, such as wheat-based white sauce.

POTATO OR OTHER STARCH
Allowed: White and sweet potatoes, yams, hominy, rice, wild rice, special gluten-free noodles, some oriental rice and bean noodles.

VEGETABLES
Allowed: All plain, fresh, frozen or canned vegetables; dried peas and beans; lentils; some commercially prepared vegetables.
Avoid: Creamed vegetables or vegetables in sauce that may contain grain thickeners, commercially processed beans.

FRUITS
Allowed: All fresh, frozen, juiced, canned or dried; some commercial pie fillings.
Avoid: Thickened or prepared fruits, some pie fillings.

BREAD
Allowed: Specialty breads made of brown or white rice or tapioca. PCC has a selection.
Avoid: All others containing wheat, rye, oat, spelt, kamut, or barley flour.

CEREALS
Allowed: Hot cereals made from cornmeal, quinoa flakes, rice, hominy, or cream of rice; cold cereals such as puffed rice, puffed corn, millet or amaranth.
Avoid: All cereals containing wheat, rye, oats or barley; bran; graham; wheat germ; malt; bulgar; buckwheat; millet; teff.

FLOURS AND THICKENING AGENTS
Allowed: Cornmeal, rice bran; potato starch, corn, rice, quinoa, garbanzo bean, amaranth, and tapioca flours; agar, kudzu, and arrowroot.

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Wheat and Gluten Free Recipes

Breakfast Ideas:

Amazing Amaranth Pancakes (gluten-free)
1 beaten egg 3 tbs. arrowroot flour
1/4 cup apple juice (or other sweet juice) 1/4 tsp. cinnamon
1 tsp. sunflower oil (or flax oil) 1/4 tsp. baking powder (wheat free)
1/4 cup amaranth flour 1/8 tsp. sea salt
1/4 cup tapioca flour

Lightly oil frying pan with sesame oil and get medium hot. Beat wet ingredients together. Mix in dry ingredients one at a time and beat well. Pancakes cook quickly- keep pan hot and watch carefully. Re-oil pan with paper towel before each batch. Makes (10) 3-inch pancakes

Rice Waffles (gluten-free)
2 cups rice flour 2 cups rice or soy milk
4 t. baking powder 3 T. oil
1 T. maple syrup

Sift the dry ingredients together. Add milk and oil gradually, stirring mixture until smooth. Bake on hot oiled waffle iron.

Rice pancakes (gluten-free)
½ cup ground cashews 1 T. maple syrup
1 ½ cups amaranth, quinoa or rice flour 1 ¼ cup water
1 t. baking powder 2 T. oil
¼ t. salt

Combine dry ingredients, mix well. Combine liquid ingredients in a small bowl, mix well and stir into dry ingredients. Cook pancakes on preheated, non-stick pan. As batter thickens, add water, a tablespoon at a time to keep cakes thin.

Ginger Carrot Breakfast Cookies (wheat-free)
¾ cup rolled oats 1 t. vanilla
½ cup oat flour 1 t. finely grated ginger
¼ cup brown rice or barley flour ¼ t. sea salt
2 cups cooked millet 1 T. poppy seeds or sunflower seeds
1 ½ T. safflower oil ½ cup water
1 cup shredded carrot

Preheat oven to 350°. Mix ingredients together to make a moist (not mushy) dough. Shape into cookies on a greased cookie sheet. Bake for 30 minutes.

Buckwheat Breakfast Bake (gluten-free)
½ cup raisins 1 cup buckwheat flour
½ cup prunes, chopped ¾ cup arrowroot powder
½ cup dried apricots, chopped 1t. baking soda
1 2/3 cups water 1t. cinnamon
¼ cup oil 1/2t. allspice
2 T. lemon juice 1/8t. salt
½ cup chopped walnuts

Preheat oven 375°. Combine water and dried fruits in saucepan. Bring to boil and let simmer for 10 minutes. Let cool, add oil and lemon juice. Sift dry ingredients into medium sized bowl. Add liquid ingredients and mix well. Stir in chopped walnuts. Spread into oiled pie dish or a9” square baking pan. Bake approximately 25 minutes, or until top of the cake springs back.

Muffins:

Very Blueberry Muffins (gluten-free)
1/3 cup light oil 1 ½ cup brown rice flour
1/3 cup honey 1t. baking powder
1 egg or substitute ½ t. salt
1/3 cup orange juice 2/3 cup blueberries
½ t. grated orange rind

Mix oil, honey, egg and orange juice. Sift in flour, baking powder and salt. Add orange rind. Mix until just blended. Add blueberries. Spoon batter into greased muffin tins, about 2/3 full. Bake for approximately 20 minutes or until golden brown.

Tofu carrot/apple muffins (gluten-free)
3 cups brown rice flour 8 oz. tofu
2 t. baking powder 1 lb. grated carrot and apple
1 t. baking soda ¾ cup oil
2 t. cinnamon 1 cup honey
1 t. salt 1 T. vanilla
¼ cup lemon juice ¼ cup orange juice concentrate

Preheat oven 325°. Beat tofu, grated carrot and apple, oil, honey, vanilla, orange juice concentrate and lemon juice together. Mix dry ingredients into wet just before baking. Heap batter high into muffin tins. Bake 35 minutes – midway into baking cover muffins with foil to prevent browning. Let muffins cool in pans.

Tofu Corn Muffins (wheat-free)
1 cup corn meal 16 oz. tofu
1 ½ cup barley flour 1 cup water
1 t. salt 3 T. oil
½ T. baking powder 1 ½ T. honey
1 t. baking soda optional items: corn kernels, onions, green chilies

Preheat oven 325°. Blend tofu, oil, honey and water together in blender. Mix together dry ingredients in large bowl - add blended tofu mixture. Mix until just moistened. Add optional ingredients. Heap batter into greased muffin tins. Bake 30-40 minutes, until done.
Breads:

Boston Brown Bread (gluten-free) A baked bread that tastes like steamed brown bread – moist, heavy, sweet and delicious.
1 cup brown rice flour 1 ½ t. salt
1 cup white rice flour 2/3 cup raisins
½ cup potato starch flour 3 eggs
½ cup tapioca flour 1 t. vinegar
½ cup cornmeal 2/3 cup molasses
3 t. xanthan gum 4 T. vegetable oil
½ cup (scant) dry buttermilk 1 1/3 cup water
1 t. baking soda 2 T. brown sugar
1 ½ t. egg replacer (optional) 1 T. yeast

Blend together flours, xanthan gum, buttermilk powder, baking soda, egg replacer (if used), salt and raisins. Beat eggs slightly; add vinegar, molasses, oil and water (warm or cool, as bread maker’s manual suggests). Blend thoroughly. Measure sugar and yeast. Place ingredients in baking pan of bread maker in order suggested in manual. Bake on regular bread setting on light or medium heat.

Mock Oatmeal Bread (gluten free) This loaf has the taste, texture and color of oatmeal bread with the addition of cinnamon and brown sugar. Crush the almonds by placing in a plastic bag and crushing with a rolling pin to the size of oatmeal.
1 cup white rice flour 1 cup sliced almonds, crushed
1 cup brown rice flour 3 eggs, beaten slightly
½ potato starch flour 1 2/3 cups water
½ tapioca flour 4 T. butter, melted
2 ½ t. xanthan gum 1t. vinegar
½ cup non-instant milk powder 4 T. brown sugar
or nondairy substitute 1 T. dry yeast granules
1 ½ t. salt 1 ½ t. egg replacer (optional)
1 t. cinnamon

Mix together flours, xanthan gum, milk powder, salt, egg replacer ( if used), and cinnamon. Stir in the almonds. Mix together the eggs, water (warm or cool as your bread maker’s manual suggests), butter and vinegar. Measure sugar and yeast. Place ingredients in baking pan of bread maker in order suggested by manual. Use machine setting at medium crust.

Banana Bread (gluten-free)
1 cup rice flour 2 medium bananas
½ cup soy flour 4 T. oil
2 T. tapioca ¾ cup honey
2 t. baking powder pinch of salt
2 eggs or egg replacer

Preheat over to 350°. Mix wet ingredients together. Add flours, tapioca and baking powder. Combine wet ingredients with dry ingredients until just blended. Bake 1 hour.

Meals & Sides:

Rice Pilaf (gluten-free)
1.5 cups sliced mushrooms 1 tsp. wheat-free tamari soy sauce
1 large onion, coarsely chopped 1.5 cups water with:
1 cup brown rice 1/2 tsp. thyme
1/4 cup wild rice 1/2 tsp. sage
2 finely chopped garlic cloves 1/2 tsp. cumin

Combine all ingredients in saucepan. Stir well, cook 45 minutes over low heat (or until rice is tender and water absorbed). Makes 10 servings

Nutty Quinoa Salad (gluten-free)
1 cup quinoa 1/2 cup almonds, chopped
2 cups water 1 orange, peeled and chopped
1/2 cup raisins 2 tbs. mint leaves, chopped
1/4 cup flax oil and sesame oil mixed 2 tsp. grated organic orange peel
1 green onion, sliced

Combine quinoa and water in large saucepan and bring to boil. Reduce heat, cover and simmer 10 minutes. Add raisins, continue cooking until liquid absorbed. Put in large bowl or spread on cookie sheet to cool. Add remaining ingredients - toss gently. Makes 4-6 servings

Black-Eyed Pea Loaf (gluten-free)
2 cups black-eyed peas, cooked 2 tsp. mixed herbs of choice
2 cups water 1/3 cup millet
1 large onion 1.5 cups corn meal

Blend first five ingredients in blender. Mix with corn meal. Bake in loaf pan at 350 degrees for 1-1.5 hours.

Paella Garbanzos (gluten-free)
2 cups brown rice 2 carrots, sliced thin
4.5 cups boiling water 1 large onion, minced
1 cup cooked garbanzo beans

Fry raw rice in heavy, ungreased skilled until brown, popping. Sauté onion and carrots in a little water for 3 minutes. Put ingredients inboiling water and boil 30 minutes. Put paella into casserole dish, cover and bake at 350 for 1 hour (uncover last 5 min). Makes 6-8 servings

Creamy Gravy (gluten-free)
1/3 cup spectrum spread 2 cups plain soy milk
1/3 cup rice flour salt, pepper, sage, thyme and Marjoram to taste

Melt spectrum spread over medium-low heat. Stir in flour. Add milk gradually while whisking. Season to taste.

Oat Pizza Crust (wheat-free)
¼ cup tomato puree
1 cup dry oats

Combine ingredients. Pat into oiled pan. Bake 15 minutes. Add toppings and bake.

Polenta Pizza Crust (gluten-free)
¾ cup boiling water ¼ cup cold water
¼ cup polenta ¼ t. salt

Combine polenta, cold water and salt – whisk into boiling water. Stir until thick. Pour into oiled pan, shaping polenta. Cool in freezer or refrigerator until firm. Brush with olive oil and add toppings and bake.

Macaroni & Cheese (gluten-free)
½ lb. rice or corn pasta – cooked 3 cup soy or rice milk
¾ cup spectrum spread salt, pepper and garlic powder to taste
¾ cup rice flour

Melt spectrum spread, whisk in flour. Gradually add soy milk – cover. Stir often while sauce thickens. Add seasonings and pasta. Mix together and put into prepared baking dish. Bake 350° for 30 minutes (check @ 20 minutes).

Nut Loaf (wheat-free)
2 ½ cups walnuts (finely chopped) ½ T. thyme
1 ½ cups cooked rice ½ cup tofu
1 ½ cups dry oats ¼ cup water
½ cup rice flour ½ cup oil
¼ cup sesame seeds 2 T. tamari
¼ cup onions (finely chopped) salt and pepper to taste
2 T. nutritional yeast 1 t. dried parsley
1 T. minced garlic/powder

Combine walnuts, rice, oats, flour, seeds, onion, yeast, garlic, thyme, salt, pepper and parsley. Blend tofu, water, oil and tamari together and add to above mixture. Mix together and put mixture in a loaf pan. Bake 350° for approximately 1 hr.

Sweets:

Toll House Cookies (gluten-free)
1 cup butter (2 sticks) ½ cup potato flour (not potato starch flour)
½ cup brown sugar 1 t. baking soda
1 cup granulated sugar 1 t. salt
2 eggs 1 pkg. chocolate chips
1 t. vanilla chopped nuts and/or coconut optional
1 ½ cups brown rice flour

Cream butter, sugars, eggs and vanilla together. Mix in dry ingredients, then chocolate chips and optional items. Drop by the rounded teaspoon onto ungreased cookie sheets. Bake 350° for approximately 12 minutes until lightly browned.
Pumpkin Cookies (gluten-free)
2 cups rice flour 1t. vanilla
½ cup honey 1t. lemon extract (optional)
½ cup safflower oil or spectrum spread 2t. baking powder
1 cup pumpkin

Preheat oven to 350°. Mix honey, oil, vanilla, pumpkin and lemon extract together. Mix rice flour and baking powder together. Blend wet mix with dry to a drop cookie consistency. Place dough onto a greased cookie sheet and flatten with a fork. Bake for 20 minutes

Ginger Snaps (wheat-free)
½ cup blackstrap molasses 1t. allspice
3 T. oil 1t. flax seed meal
3 T. sucanat 1 cup rice flour
½ cup soy or rice milk 1 cup oat flour
½ t. ginger 2t. baking powder
1t. cinnamon

Preheat oven to 400°. Mix molasses, oil, sucanat, rice milk, spices and flax seed meal together. Mix flours and baking powder together. Mix wet ingredients with dry. Drop dough onto greased cookie sheet. Bake for 15 minutes.

Peanut Lover’s Cookies (gluten-free)
1 ½ cups unsalted peanuts 1/3 cup maple syrup
2/3 cup arrowroot powder ½ cup natural peanut butter
¼ t. salt ¼ cup oil
½ t. baking soda 1 egg or egg substitute

Preheat oven 350°. Grind peanuts in blender, until well ground. Mix with arrowroot powder, salt and baking soda in bowl. In blender, mix maple syrup, peanut butter, oil and egg or egg substitute until smooth and well blended. Add to dry mixture and mix well. Chill for at least an hour. Form small balls out of chilled dough, roll them in the chopped nuts, if desired. Place on a greased cookie sheet and flatten them with a water-dipped fork. Bake for 20 minutes or until the underside of the cookie is golden brown. Almond lover’s cookies – follow the recipe above, but substitute “almonds” wherever “peanut” are called for.

Really Easy Peanut Butter Cookies (gluten-free)
2 cups peanut butter 1 T. vanilla
2 cups sugar 1 egg

Mix ingredients. Roll batter into balls and press flat with fork. Bake 350° for 10 minutes.

No-Wheat Pie Crust (wheat-free)
1 cup oat flour 2 T. oil ( walnut oil is great)
1 cup brown rice flour 2/3 cup water
¼ t. salt 1 T. honey

Preheat oven 350°. Combine dry ingredients in bowl. Add sweetener, oil and stir. Add water and stir well. Press mixture into an oiled pie dish, pressing from center outward to edges. Crust will be fairly thin. Pre-bake crust for 10-15 minutes. Let cool before adding filling.
Blueberry Lemon Coffee Cake (wheat-free)
2 cups barley flour 3 oz. Soft tofu
1 t. baking soda 3 oz. Lemon juice
¼ t. salt 1 ½ oz. Oil
½ cup water ½ cup honey
¼ cup oil 1 cup frozen blueberries

Combine flour, soda and salt. Add water and oil- let sit for a few minutes. Blend tofu, lemon juice, oil, honey together. Combine two mixtures and beat together for 2–3 minutes. Fold in blueberries and pour mixture into an oiled pan. Bake for 45 minutes in a 350° oven.

Brownies (gluten free)
1 cup water 3 T. unsweetened cocoa
1 t. vanilla 1t. baking powder
½ cup corn margarine 1 egg
1 cup sugar ¼ cup walnuts (optional)
½ cup cream of rice

In a medium saucepan, heat the water and margarine to a boil. Sprinkle in cereal. Cook for 1 minute. Remove pan from heat, cover, and let sit for 4 minutes. Stir in egg and vanilla. In a medium bowl, combine sugar, cocoa and baking powder. Stir in cereal mixture until well blended. Stir in nuts. Spread mixture evenly in greased 8X8X2 inch baking pan. Bake at 350° for 40-50 minutes. Cool and cut. (This recipe can be doubled and baked in a 9X13 pan).

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Hypoallergenic Recipes

Meal Planning Ideas:

Breakfast Ideas
• Mochi with cashew butter, peeled pear or apple
• Rice toast with cashew butter, pear
• Rice cereal and rice milk
• Rice pudding with soy milk

Lunch and Dinner Ideas
• Lamb, rice and green beans
• Lentil soup and rice crackers
• Cabbage soup and rice bread toast
• Beans and rice, lettuce salad
• Rice cakes with cashew butter, celery sticks
• Lamb, cabbage and rice soup
• Lettuce salad with cashews, celery, shallots and mung bean sprouts
• Rice pasta with parsley and green beans
• Bean soup and rice cakes
• Split pea soup and rice bread toast

Helpful Hints:
Eat as much as you want.
Add cold pressed oil to vegetables and rice for flavor and calories.
Read a good book (not a cookbook!)

RECIPES

Hearty Morning Cereal
1/2 cup amaranth
1/2 cup millet
1/2 cup teff
1/4 cup cashews

Sweet Rice Cereal
1 cup brown rice
1 cup sweet brown rice

Cashew Millet Cereal
1 cup millet
1 cup brown rice
1 cup cashews

Millet and Quinoa Cereal
1 1/2 cup millet
1 cup amaranth or quinoa

Place all grains and nuts in a fine strainer; rinse and drain. Toast grains in one of two ways:

Oven toasting:
Preheat oven to 350? F. Spread grains on a cookie sheet and toast in oven until they give off a nutty aroma (12-15 minutes).

Skillet toasting:
Place washed grains in a large skillet on burner and toast on medium heat, stirring constantly, until grains give off a nutty aroma (5 - 8 minutes).

Let toasted grains cool and store in sealed container. You can toast a big batch of several different grains at one time and store them in separate jars.
For the best nutrition, grind grains just prior to using in a small electric grinder or food processor. Once a grain is ground it begins to lose nutritional value within 24 to 48 hours. Store the whole toasted grains in labeled, sealed containers and grind the amount you need before cooking.

To cook ground grains into cereal use 1/3-cup ground cereal and 1 cup water per person. Combine cereal and water in a pot; bring to a boil. Reduce heat to low and simmer, covered, for 10-12 minutes. Using a flame-tamer or heat deflector on the burner while simmering the cereal helps prevent scorching or sticking.

Top plain cooked cereal with a little fruit sauce topping.

Amaranth Breakfast Cereal
1 cup amaranth
2 cups water
1 pear, peeled and chopped

In a small saucepan, bring the amaranth, water and pear to a boil. Lower heat to simmer, and cook for 20-30 minutes, or until all water has been absorbed. Garnish cereal with maple syrup, vanilla or rice milk.

Rice Waffles
2 cups rice flour
4 tsp. baking powder
2 cups rice milk
3 tbsp. safflower oil

Sift the dry ingredients together. Add the milk and oil gradually, stirring the mixture constantly until smooth. Bake in a hot oiled waffle iron. Serves 4

Rice Pancakes
1/2 cup ground cashews
1 1/2-Cup amaranth, quinoa or rice flours 1 1/4-cup water
1 tsp. baking powder 2 tbsp. oil

Combine dry ingredients, mix well. Combine liquid ingredients in small bowl, mix well. Stir into dry ingredients. Cook pancakes on preheated, un-greased, non-stick griddle or fry pan. When bubbly and brown, turn. As batter thickens, add water, a tablespoon at a time to keep cakes thin.

Minestra
1 head cabbage, chopped
3-4 cloves garlic
2 tbsp. sunflower oil
16 oz can white beans, drained

In a large pot, steam cabbage with a small amount of water. Cook until soft. Remove cooked cabbage from pot and add oil and garlic. Sauté garlic for 2-3 minutes. Add the cabbage back to the pot with enough water to cover the cabbage by 1 inch. Add bean to cabbage and let cook for 30 minutes on low heat. Add salt to taste.

Nutty Drizzle (serve over grain, vegetables or pasta)
1/4 cup cashew butter
1/3 cup water

Place all ingredients in a small saucepan on low heat. Stir with a whisk until mixture is smooth and warm. Serve over your favorite grain, vegetables or pasta.

Quinoa Pilaf
1 cup quinoa
1/2 cup red lentils
1/4 cup chopped parsley
3 cups water

Combine all ingredients in a medium saucepan on high heat. When quinoa comes to a boil, lower heat to simmer and cook for 20 minutes. Fluff with a fork. Option: This mixture can be eaten warm as is or cold as a salad with added chopped vegetables.

Lentil Stew (6 servings)
1 lamb leg bone or 4 oz lamb blade steak, trimmed of fat and chopped (optional)
2 tsp. canola oil
1/2 green cabbage, chopped
6 cloves garlic, coarsely chopped
2 cups green lentils, washed and checked for stones
chopped parsley

Heat canola oil in large saucepan over medium-high heat. Add lamb bone or steak (optional). Sauté until brown on all sides. Add cabbage and garlic. Sauté until soft and just beginning to brown. Add lentils and water. Bring to a boil. Turn heat to low and simmer with a lid on until lentils and lamb are very tender, 1-2 hours. After cooking, add parsley to taste.

Falafel
3-4 cups cooked garbanzo beans
5 cloves minced garlic
1 cup parsley
2-3 tbsp. safflower oil
3-4 tbsp. water
1 tsp. cashew butter
garbanzo bean flour

Mix all ingredients in food processor except the flour. When smooth, add flour until a thick batter/thin dough consistency is reached. Fry in oil in skillet until browned/crisp on both sides. Top with tofu dressing.

Black Bean Garlic Stir Fry
4 cloves garlic, minced
chopped vegetables (cabbage, scallions, leeks, celery, green beans)
chives and parsley, to taste
2 cups cooked black beans
4 cups cooked rice

Sauté garlic in a wok or large skillet. Add chopped vegetables and sauté until soft. Add chives and parsley and black beans and cook until heated thoroughly. Serve over rice.

Bean Dip
2 shallots
1/2 cup chopped leeks
2 cloves garlic, minced
16 oz cooked beans (Garbanzo, black, kidney or white)
1 tbsp. cashew butter
3 tbsp. chopped fresh parsley
1 tbsp. oil

In a small skillet, heat oil on medium heat. Add leeks, shallots and garlic. Sauté for 5-10 minutes or until leeks are soft. While vegetables cook, add remaining ingredients to a food processor. When vegetables are cooked, add to bean mixture in food processor. Process until all ingredients are well mixed and texture is creamy. Allow to cool before eating.

Split Peas and Rice (serves 4)
3 tbsp. oil 2 cups brown rice
1 leek chopped 6 cups water
1 clove garlic minced 1 cup yellow split peas
2 tsp. chopped chives
2 tsp. chopped parsley

In a large heavy pot, heat 3 tbs. oil and sauté leeks, garlic, chives and parsley until leeks are tender. Stir in rice and cook for 5 minutes or until rice begins to turn white. Add water and bring to a boil. Reduce heat and cook covered for 20 minutes. Add split peas to the cooking rice and cook 30 minutes more.

Split Pea Delight
1/4 cup dried green split peas
1/4 carrot, sliced
1 1/4 cups water

Wash peas and scrub carrot. Put peas, carrot, and water in a small pan; bring to a boil. Reduce heat and simmer, covered, for 20-30 minutes. Puree in a blender.

Bean Salad
2 cups cooked beans (lentils, black, kidney, chick peas)
1/2 cup celery, chopped
1/2 cup parsley, chopped
2 shallots chopped
2 cloves garlic, minced
1-2 tbsp. oil

Combine the beans and chopped vegetables in a large bowl and toss until well mixed. Add oil and salt to taste and mix until beans and vegetables are evenly coated.

Rice Pasta and Vegetables
1 package rice pasta cooked according to package directions
2 leeks, chopped
3 shallots, chopped
2-3 cloves of garlic, minced
2 tbsp. fresh parsley, chopped
2 tbsp. fresh chives, chopped or 2 tsp. dried
2 tbsp. safflower oil

Heat oil in a skillet over medium heat. Add leeks, shallots and garlic and sauté for 5-7 minutes until leeks are soft. Add fresh parsley and chives and cook 1 minute longer. Remove vegetables from heat. Add rice pasta to vegetables, mix well. Add salt to taste.

Rice Salad
4 cups cooked brown rice
1 cup celery
2 tbsp. fresh chives
1 cup chopped red cabbage
1 cup chopped parsley
1/3 cup cashews
2 tbsp. oil

Toss brown rice with chopped vegetables and cashew nuts until evenly mixed. Add oil and salt to taste. Optional: add 1/2 cup to 1 cup canned beans or lentils.

Rice Pudding
* this recipe can be made with cooked leftover rice or uncooked rice
1 cup cooked rice
1 cup rice milk
1 tsp. vanilla

Place cooked rice in a pan with the rice milk. Heat on medium heat until most or all of the rice milk has been absorbed. Remove pan from heat. Add vanilla. If consistency is too hard, add more rice milk and return to stove.

To make this recipe with uncooked rice, add I cup uncooked rice with 2 cups rice milk and 1 cup water. Cook like ordinary rice. When rice is cooked, add vanilla.

Millet and Pears
1 cup millet
2 cup water or rice milk
1 pear, peeled and chopped

In a pan, bring millet, water and pear to a boil over high heat. Lower heat to simmer and cook for 30 minutes. remove from stove top. Mix well. If desired, add some rice milk for a creamier texture.

Fruit Sauce
Use 1 cup water per 1/4 cup cut-up pear or apple. Peel and slice the fruit. Place cut-up fruit and water in a pot; bring to a boil. Reduce heat and simmer until the fruit is tender and water has cooked off (about 15 minutes). Puree in a blender.

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Spinach Quiche- Egg Free

1 unbaked 7 ½ inch pie crust
10 oz. frozen spinach, thawed and squeezed dry
1 pkg. (10 ½ oz.) extra-firm silken tofu
2 Tbs. yellow miso
¼ cup dried onion flakes
1 tsp. basil
½ tsp. oregano
¼ tsp. nutmeg
Dash of cayenne pepper
½ cup grated cheddar cheese or soy cheddar cheese • Preheat oven to 350 degrees.
• Blend the tofu and miso in a food processor until smooth and creamy.
• In a large bowl combine the tofu mixture and the spinach. Add the onion flakes and spices. Mix well.
• Fill the piecrust with the tofu spinach mixture. Top with cheese or soy cheese.
• Bake 40 minutes or until the crust is brown. Cool 5-10 minutes before slicing.

Variations: Instead of nutmeg use 1 tsp. curry powder.
If using a larger piecrust, add extra spinach.

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Egg-Less Banana Bread

3 ripe bananas (1 cup mashed)
Juice from one lemon
1/3 cup oil
½ cup brown sugar
1 ½ cups whole wheat flour
½ tsp salt
½ tsp baking powder
½ tsp baking soda
½ cup wheat germ

• Preheat oven to 375 degrees.
• Mix mashed banana and lemon juice until smooth.
• Beat together oil and brown sugar. Add the banana mixture, stir well.
• Sift together flour, salt, baking powder, and baking soda. Stir in wheat germ.
• Combine the dry ingredients and banana mixture. If desired, add dates and nuts.
• Turn into a greased 4×8 loaf pan. Bake 45 minutes.
• Insert a knife to test for doneness; it should come out clean.

Variations: Add one cup of chopped dates, toasted nuts, or raisins. The wheat germ has a strong flavor - omit the wheat germ and use oat bran, wheat bran, or whole-wheat flour.

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

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