Living with food allergies: a complete guide to a healthy lifestyle

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.

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

2FoodAllergyTesting

3CopingwithCeliac-SprueDisease

4HintsonLivingwithFoodSensitivities

5DietsforTreatingFoodAllergies

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

Sulfite-FreeDiet 69

Tartrazine-FreeDiet 71

Low-SalicylateDiet 72

MSG-FreeDiet 73

Lactose-FreeandMilk-FreeDiets 75

Yeast-FreeandMold-FreeDiet 77

7MainDishes

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

BeefandVegetablePie 99

LebaneseMeatballs 100

EggplantLasagnaCasserole 101

Crepes 102

VegetarianShepherd'sPie 104

BakedPolentawithHazelnutsandPrunes 106

MediterraneanRiceSalad 108

8Accompaniments

WalnutOilDressing 109

RiceFlourNoodles 110

SavoryRiceDressing 111

CornbreadStuffing 112

PotatoSoup 113

OnionSauce 114

WhiteSauce 115

9QuickBreadsandYeastBreads

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

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

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

RiceFlourPizzaCrust 235

SpeltFlourPizzaCrust 236

AmaranthPizzaCrust 237

RyePizzaCrust 238

QuinoaPizzaCrust 239

AppendixA:FoodAllergyTermsandDefinitions 241

AppendixB:FoodFamilyIndexes 253

AppendixC:NutritionalComparisonofSelectedFlours 263

AppendixD:FlourSubstitutions 265

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.

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.

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

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

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

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

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.

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-

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.

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

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

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

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

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.

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

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

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

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.

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

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

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

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

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

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

biscuits

bulgur

couscous

croutons

grahamflour

grahamcrackers

macaroni

maltflavoring

maltedmilk

maltvinegar

matzomeal

muesli

oatbran

semolina

triticale

wheatgerm

wheatstarch

wholewheat

EatinginRestaurants

Whenorderingfoodinrestaurants,requestthatbreaditemssuchastoast,rolls,orcroutonsbeleftoff.Thatwayyou'llavoidcrumbsstickingtoyoursafefood.TacosandChinesefoodsarenotnecessarilysafebecausecerealfillersmaybeaddedtothemeatfillings.SoysauceisabigoffenderinChineseandJapaneserestaurantsbecausemanysoysaucesaremadefromwheataswellassoybeans.

CopingwiththeCSDiet

IfyouhaveCS,you'llneedtoresearcheveryfoodyouputintoyourbody.Don'tbecomplacentaboutcheckingwithfoodman-

ufacturers,becausetheychangetheiringredientsfrequently.Oneyearchewinggummaybedustedwithcornstarchandanotheryearwithwheatstarch.Ifyoudon'tfeelwell,orfindsymptomsrecurring,recheckfoodlabels.

Alsobeawarethatover-the-counterandprescriptionmedicinesmaycontainglutenorgliaden.Askyourpharmacisttocheckonthisforyou.

4HinitsonLivingwithFoodSensitivitiesManypeoplewithfoodallergiesareoverwhelmedwiththechangesintheirdailyeatinghabitsthatmaybenecessaryforthemtofeelbetter.Whetheryouareapersonwithanintolerancetomilk,theparentofanewlydiagnosedceliacchild,oranadultcancerpatientwhoseradiationtherapymayhaveresultedinfoodsensitivities,it'simportanttoestablishthemind-setoflearningeverythingyoucanabouttheproblem.Thenyouwillbemorepreparedtosetrealisticgoalsonhowtomodifypersonalandfamilylifestyles.

Somefamilieswillfinditeasiesttohaveeveryoneeatthesamedietasthepersonwiththesensitivities.Thatwayseparatedishesarenotneeded.Nonallergicfamilymemberscaneatotherfoodswhentheyareoutsidethehome.

Temptations

Afterdiagnosingthefoodsensitivities,thebenefitsofavoidingthereactivefoodsareusuallynotedwithinsixtoeightdays.Itmaytakeaslongassixmonthstoseefullrecoveryofenergyandstamina.Thentemptationbegins.

Thefirsttemptationforsomeonewithfoodallergiesistostarttakinglibertieswiththediet.Thepersonmaygetawaywithalittlebitofanallergenandthinkthatheorsheis''cured"orabletoeatthefoodagain.Eatingalittlebitoftheallergy-producingfoodsoonleadstocravingsformore.Andtheallergycyclebeginsagain.

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.

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

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-

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_____

Swollenjoints _____

Painsinlegs _____

Total _____

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 _____

Wateryoritchyeyes _____

Red,swollen,orstickyeyelids _____

Bagsordarkcirclesundereyes _____

Total _____

Stuffynose _____

Chronicallyred,inflamednose _____

Sinusproblems _____

Hayfever _____

Sneezingattacks _____

Excessivemucous _____

Total _____

Emotions

Moodswings _____

Anxiety,fear,nervousness _____

Anger,irritability,aggressiveness

Argumentativeness _____

Frustration;frequentcrying _____

Depression _____

Total _____

Poormemory _____

Difficultycompletingprojects _____

Underarchiever _____

Confusion _____

Easilydistracted _____

Difficultymakingdecisions _____

Total _____

Chestcongestion _____

Asthma,bronchitis _____

Shortnessofbreath _____

Persistentcough _____

Wheezing _____

Total _____

Acne _____

Itching _____

Hives,rash,dryskin _____

Hairloss _____

Total _____

Itchyears _____

Earaches,earinfections _____

Ringinginears _____

Hearingloss _____

Total _____

Irregularorskippedheartbeat _____

Rapidorpoundingheart _____

Chestpain _____

EnergyandActivity

Apathy,lethargy _____

Fatigue _____

Hyperactivity _____

Restlessness _____

Poorphysicalcoordination _____

Stutteringorstammering _____

Slurredspeech _____

Total _____

Frequentillness _____

Frequentorurgenturination _____

Genitalitchordischarge _____

Analitch _____

Total _____

GrandTotal _____

Circlethosethathavethehighestscore.Seewhatscoresdiffereachmonthandhowthetotalscorechangeswhenyoufollowafood-allergydiet.

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

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.

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

breadcrumbs

breadflour

bulgur

cakeflour

crackedwheatflour

crackermealandcrumbs

enrichedflour

farinaflour

glutenflour

grahamcrackersandcrumbs

grahamflour

hydrolyzedvegetableprotein(HVP)**

malt***

maltsyrup***

monosodiumglutamate(MSG)**

pastryflour

phosphatedflour

semolina

wheatflour

wheatgerm

Wheat-FreeFour-DayRotationDiet

BreakfastOatmeal,Milk,Grapes

LunchTunasalad,RiceFlourMuffins*,Freshfruitcup

DinnerBakedflounder,Rice,Asparagus,Coleslaw

SnacksOatmealCookies*

*Recipeincluded**Glutenand/orwheatisoftenpresentbutnotalways.***Althoughglutenisnotpresentintheseproducts,theproteinofmaltedbarleymaybringaboutareactiontothosesensitivetogluten.

BreakfastAmaranthGranola*,Apple

LunchGroundbeefpatty,Frenchfries;Carrotsalad

DinnerFlankstaek,Bakedpotato,Spinach,Tomatosalad

SnacksAppleCrisp*

BreakfastTeffBananaMuffins*,Papaya

LunchItalianChicken*,Freshfruitsalad

DinnerCornishhen,CornbreadStuffing*,Peas,Romainelettuce

SnacksTeffChocolateChipCookies*

BreakfastOrangeQuinoaMuffins*,Grapefruit

DinnerLambchop,Bakedsweetpotato,Greenbeans

DinnerCheesepizzawithQuinoaPizzaCrust*

SnacksStrawberries,OrangeQuinoaMuffins*

*Recipeincluded

Corn-FreeDiet

CornisoneofthemostwidelyusedingredientsinAmericabecauseitiseasilyandcheaplygrown.Corncanbefoundinpracticallyallprocessedfoodsandthereforeisoneofthemostdifficultfoodstoavoid.Learninghowtoidentifycorninitsmanyformsisthefirststepindevelopingacorn-freediet.

Corncanbemadeintocornsyrup,cornmeal,cornoil,andcornstarch.Itcanbefurtherprocessedinto:

modifiedfoodstarch**

dextrin

fructose

maltodextrins

dextrose

lacticacid

sorbitol

mannitol

caramelcolor

alcohol

Cornisusedinthepreparationofmorefoodsthananyotherediblegrain.Belowisonlyapartiallistofsomeofthemanyfoodsinwhichcornmaybeused.

babyfoods

bakingmixes

bakingpowders

battersforfrying

bleachedwheatflours

bourbonandotherwhiskeys

breadsandpastries

**Modifiedfoodstarchcanalsobederivedfromotheringredients,suchastapioca,potatoes,orwheat.

candles

carbonatedbeverages

catsups

cereals

cheeses

chopsuey

chowmein

coffee,instant

cookies

confectioners'sugar

creampies

eggnog

fish,preparedandprocessed

foods,fried

Frenchdressing

frostings

fruits,cannedandfrozen

fruitjuices

fruitpies

fryingfats

gelatindesserts

glucoseandfructoseproducts

grahamcrackers

grapejuice

gravies

gums,chewing

gingerale

hams,cured

Harvardbeets

icecream

jamsandjellies

leaveningagentsandyeasts

liquors

margarineandshortenings

meats,processedandcoldcuts

milk,inpapercartons

monosodiumglutamate(MSG)

peanutbutterandcannedpeanuts

pickles

powderedsugar

puddingsandcustards

saladdressings

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

Remembertoreadthelabels.Someoftheproductsmaybecorn-free.

Corncanalsobeusedinotherways.Plasticfoodwrappers,waxedpapercartonsformilkandsomejuices,papercups,andwax-coatedpaperplatesaredustedwithcornstarchtopreventsticking.Cornstarchiseveninbodypowders,cosmetics,toothpastes,andsoaps.Cornproductsareusedinmanymedicines

andvitamins.Cornmayalsobeusedasanadhesiveforpostagestampsandenvelopes.

Becauseofthewidespreaduseofcorn,theonlywaytobesuretoavoiditisbypreparingallfoodsathome.Corn-freecookingisstilltheeasiestpartofstayingonacorn-freediet.Simplysubstituteanotherstarchforthickeningfoods.Buycorn-freebakingpowderandusemaplesyrup,honey,orsugarinplaceofcornsyrup.Usecorn-freeoil,suchassaffloweroil.

Corn-FreeFour-DayRotationDiet

BreakfastSpeltBiscuits*,Strawberries

LunchGroundbeefpatty,Frenchfries,Carrotsalad

DinnerFlanksteak,Bakedpotato,Broccoli,Freshfruitcup

SnacksSpeltChocolateChipCookies*

BreakfastOatmeal,Milk,Banana

LunchItalianChicken*,OatBiscuits*,Freshfruitsalad

DinnerCornishhen,OatmealShortbread*,Peas,Romainelettuce

SnacksRaisinOatmealCake*

*Recipeincluded

BreakfastAmaranthGranola*,NutMilk*,Prunes

LunchTunasalad,AmaranthMuffin*,Grapes

DinnerBroiledsalmonfilet,Rice,Greenbeans

SnacksChocolatePecanAmaranthBrownies*

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

ovomucoid

powderedordriedegg

silicoalbuminate

vitellin

ovovitellin

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.

Sincehomemadeegg-freemayonnaisegenerallytastesmorelikeflourandvinegarmixedtogether,itisbesttoavoidrecipescallingformayonnaise.

Egg-FreeFour-DayRotationDiet

BreakfastTeffBananaMuffins*,Grapefruit

LunchTunasalad,RiceFlourMuffin*,Freshfruitcup

DinnerBakedflounder,Rice,Asparagus,Coleslaw

SnacksTeffChocolateChipCookies*

BreakfastAmaranthGranola*,Milk,Banana

LunchCheesePizza

DinnerLambchop,Bakedpotato,Spinach,Tomatosalad

SnacksAppleCrisp*

BreakfastSpeltBiscuits*,Strawberries

LunchItalianChicken,SpeltBread*,Freshfruitsalad

*Recipeincluded

DinnerCornishhen,CornbreadStuffing*,Peas,Romainelettuce

SnacksQuinoaRaisinCookies*

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

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

milksolids

Goat'smilkmaybetoleratedbysomepeoplewhocannottoleratecow'smilk.Thebestwaytoassesstoleranceistotryfreshgoat'smilk.Ifthatdoesnotproducesymptoms,trycannedevaporatedgoat'smilkinrecipeslistingmilkasaningredient.

SubstitutionsforMilkinRecipes

Anequalamountofanyliquidcanbesubstitutedformilk

Goat'smilk,fresh,powdered,orevaporated,iftoleratedSoymilk;add1teaspoonvanillaorlimejuicetoimprovetheflavor

Banana,nut,oroatmilk

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

BreakfastOatmeal,NutMilk*,Grapefruit

LunchSlicedturkeyonromainelettuce,OatmealMuffin*,Carrotsandcelery,Grapes

DinnerBroiledchicken,Bakedsweetpotato,

Asparagus,Coleslaw

SnacksLemonOatmealSquares*

BreakfastCornflakes,Ricebeverage,Banana

LunchTunasalad,RiceCrackers*,Tomatoandcucumbers

DinnerPoachedsalmon,Rice,Greenbeans,Broiledtomatohalf

SnacksPopcorn

BreakfastSpeltBiscuit*,Nutbutter,Orangejuice

LunchGroundbeefpatty,SpeltBread*,Lettuceandtomato,Freshfruitsalad

DinnerBroiledbeefsteak,Bakedpotato,Carrots,Leaflettucesalad

SnacksSpeltFlourPlumCoffeecake*

BreakfastRiceandBarleyMuffins*,Scrambledegg,Strawberries

LunchHamslice,OrangeBarleyFlourBread*,Spinachsalad,Apple

DinnerPorkchop,CornbreadStuffing*,Broccoli,Bibblettucesalad

SnacksBarleyBananaSpiceBars*

*Recipeincluded

Gluten-FreeDiet

Theingestionofevensmallamountsofglutenbygluten-intolerantindividualscanleadtodamageinthesmallintestinethatmayincreasetheriskoflymphoma.Celiacdiseaseanddermatitisherpetiformis,askinconditioncloselyrelatedtoceliacdisease,aretheprimarydiseasestreatedwithagluten-freediet.

Presentmedicalevidencesuggeststhateatingfoodswithzerolevelsofglutenwillenabletheseindividualstoavoidseriouslong-termhealthrisks.

Avoidingfoodsthatmaycontainglutencanbeadifficulttaskforsomeonewhoeatsconveniencefoodsfrequently.Mealplanningusuallyrequireshomemadesoupsorstews,freshfruitandvegetables,ricecrackers,potatochips,andunbreadedmeatproducts.

Ageneralruleofthumbistoeliminatethesefoodsthatarefrequentlymadewithwheat:

biscuits

bologna

bouilloncubes

cereals

chocolatecandy

cocomalt

cookedmeatdishes

cookies

cornbread

crackers

doughnuts

dumplings

*Recipeincluded

flour-rolledmeats

glutenbread

gravies

griddlecakes

icecream

liverwurst

lunchham

macaroni

matzos

muffins

pastries

scones

Gluten-FreeFour-DayRotationDiet

BreakfastGrits,Scrambledegg,Orangejuice

LunchTacosalad(groundbeef),Cornchips

DinnerRibeyesteak,Corn,Spinach,Tomatosalad

SnacksPopcorn,Orangewedges

BreakfastYogurt,RiceBranMuffins*,Banana

LunchTunasalad,Potatochips,Carrotsalad

DinnerBroiledsalmon,Bakedpotato,Mixedvegetables,Coleslaw

SnacksRicePudding*

BreakfastCanadianBacon,CornMuffin*,PapayaCubes

LunchHamsandwichonRiceFlourYeastBread*,Leaflettuce,Freshfruitsalad

DinnerPorkchop,Bakedsweetpotato,Greenbeans,Leaflettucesalad

SnacksIcecream**

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

Gluten-Free,Milk-Free,Egg-FreeFour-DayMenu

BreakfastGroundTurkeySausage,Grits,Grapefruit

LunchChickenCaesarsalad,Cornbread*

DinnerOrangeglazedCornishhen,CornbreadStuffing*,Broccoli,Freshfruitsalad

SnacksPeanutButterCookies*

BreakfastSteamedrice,SoyorNutMilk*,Banana

LunchGroundbeefpatty,Frenchfries,Coleslaw

DinnerBroiledbeeffillet,Bakedpotato,Asparagus,Tomato-and-cucumbersalad

SnacksRiceFlourBrownies*

BreakfastCornMuffins*,Strawberries

LunchHamslices,Cornbread*,Carrotsalad

DinnerPorktenderloin,Bakedsweetpotato,Greenbeans,Romainelettucesalad

SnacksPopcorn,Pear

*Recipeincluded

BreakfastRiceFlourMuffin*,Papayawedges

LunchSalmonsalad,Ricecrackers*,Waldorfsalad

DinnerBroiledgrouper,Wildrice,Peas,RedleaflettuceSalad

SnacksApplesauceRaisinCookies*

Wheat-Free,Egg-Free,Milk-FreeFour-DayMenu

BreakfastGrits,Orangejuice

LunchSlicedturkeyonromainelettuce,SpicyCornbread*,Orangewedges

DinnerBakedchicken,CornbreadStuffing*,Carrots

SnacksBananaCornmealSpoonbread*

BreakfastOatmeal,NutMilk*,Applesauce

LunchGroundbeefpatty,OatmealBiscuit*,Tomatosalad,Apple

*Recipeincluded

DinnerBroiledbeefsteak,Bakedpotato,Broccoli

SnacksRaisinOatmealCake*

BreakfastRiceFlourStrawberryMuffins*,Banana

LunchTunaonRedLeafLettuce,QuickRiceBranBread*

DinnerBroiledsalmon,Rice,Asparagus,Banana

SnacksPuffedRiceBalls*

BreakfastCanadianbacon,Rice-and-BarleyMuffin*,Honeydewmelonwedge

LunchHamonBibblettuce,OrangeBarleyFlourBread*

DinnerPorkchop,Sweetpotato,Cucumbersalad,Melonballs

SnacksBarleyFlourSugarCookies*

Gluten-Free,Milk-FreeFour-DayMenu

BreakfastCanadianbacon,Ricebread,Strawberries

LunchHamsalad,RiceCrackers*,Tomatoandcucumbersalad,Plum

*Recipeincluded

DinnerPorkchop,SavoryRiceDressing*,Carrots,Redleaflettucesalad

SnacksRiceFlourLemonSquares*

BreakfastCornflakes,Ricebeverage,RiceFlourMuffin*,Papayacubes

LunchGroundbeefpatty,Frenchfries,Coleslaw

DinnerFlanksteak,Acornsquash,Broccoli,Bibblettucesalad

SnacksMiniFruitcakeCookies*

BreakfastScrambledegg,Grits,Orangewedges

LunchGroundturkeyburger,SpicyCornbread*,Carrotsalad

DinnerRoastturkey,Bakedsweetpotato,GreenBeans,Freshfruitsalad

SnacksCornMuffin*,Grapefruitjuice

BreakfastSoyRiceGranola*,NutMilk*,Banana

Lunch Tunaricecasserole,Mixedvegetables,Waldorfsalad

*Recipeincluded

DinnerBroiledtrout,Rice,Asparagus,Romainelettucesalad

SnacksTeffApplesauceCake*

Wheat-Free,Corn-Free,Milk-FreeFour-DayMenu

BreakfastScrambledegg,Milletmuffin,Applejuice

LunchChickensalad,Pumpkinmilletbread,Coleslaw,Plum

DinnerCornishhen,Acornsquash,Broccoli,Cucumbersalad

SnacksMillet-ApplesauceCookies*

BreakfastCreamofrice,NutMilk*,Banana

LunchTunasaladonRiceFlourYeastBread*

DinnerBakedflounder,Rice,Spinach

SnacksRiceFlourMuffin*

*Recipeincluded

BreakfastAmaranthGranola*,Papayacubes

LunchGroundbeefpatty,Frenchfries,Lettuceandtomato

DinnerBroiledflanksteak,Bakedpotato,Slicedtomatosalad,Asparagus

SnacksAmaranthCake*

BreakfastOrangeBarleyFlourBread*,Orangejuice

LunchTurkey,Rice-and-BarleyMuffin*,Orange

DinnerLambchop,SweetPotato,Peas

SnacksBarleyFlourBrownies*

Grain-Free,Egg-Free,Milk-FreeFour-DayMenu

BreakfastTurkeysausage,Friedpotatoes

LunchTunasaladonLettuce,Potatochips

DinnerBroiledsteak,Bakedpotato,Mixedgreens,Carrots

SnacksPotatochips

*Recipeincluded

BreakfastBeefpatty,Grapefruit,Sweetpotatopatty

LunchTacosaladwithgroundbeef,lettuce,tomato

DinnerBroiledsalmon,Bakedsweetpotato,Greenbeans

SnacksSweetpotatochips

BreakfastFreshporkbacon,Strawberries,Steamedpumpkin,Maplesyrup

LunchSalmon,Caesarsalad(nocroutons)

DinnerVenisonStewwithVegetables*

SnacksFreshfruitinSeason

BreakfastVenisoncutlet,Pear,Mashedturnippatty

LunchVenisonStewwithVegetables*

DinnerBroiledgrouper,Mashedturnips,Spinach

SnacksBanana

FastingandDetoxDiet

Thosewithseveredigestionproblems-frequentlycausedbyusingantibioticdrugsandover-the-counterpainmedication-

*Recipeincluded

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

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-

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).

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

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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

BreakfastGroundturkeypatty,Creamofrice,Slicedbanana

LunchSlicedturkey(notprocessedturkeylunchmeat),Ricecakes,Lettuceandtomato,Applesauce

DinnerBakedchicken,Brownrice,Greenbeans,Tossedsaladwithoilandvinegar

SnacksWarmapplejuice,Puffedricecereal

BreakfastRiceflourwaffle,Applebutter,Slicedpeaches

LunchChoppedchicken,Tossedsaladwithoilandvinegar,Ricecrackers,Banana

DinnerBroiledsalmon,Rice,Steamedcarrots

SnacksFruitcup,Ricecakes

BreakfastRicecakes,Casheworalmondbutter,Pear

LunchSalmonstripsontossedsaladwithoilandvinegar,Ricecakes,Apple

DinnerBakedsnapperfillet,Bakedpotato,Asparagus

SnacksPotatochips

BreakfastSteamedRice,FreshFruit,AppleJuice

LunchPoachedchicken,Stir-friedvegetables,Rice

DinnerSautéedflounder,Wildrice,Broccoli

SnacksPopcorn

Thismenuisdesignedtobeblandandusesimplefoodssothatfoodallergenscanbeeasilyidentified.Duringthefirstonetotwoweeksit

isbesttofollowitcloselywithoutaddingmuchseasoningtoavoidintroducingunsuspectedallergens.

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.

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

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

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

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

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

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.

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

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

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.)

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

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

23gprotein

16gcarbohydrates

303mgsodium

ChickenSalad

pepper

2chickenbreasts,split

4redplums,pittedanddiced

4scallions(orgreenonions),slicedthin

16peapods

16walnuthalves

Lightlysaltandpepperchickenbreasts,thensautéthemovermediumheatabout4minutesoneachsideuntilnolongerpink.Removefromheatandletcool.Sliceintobite-sizepieces.Combinechickenwiththeremainingingredients.ChillandservewithWalnutOilDressing.(SeeIndex.)

Makes2servings

26gprotein

12gcarbohydrates

18mgsodium

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

melts.Letstand5minutesbeforeserving.Topwithlettuceandtomato.Cutinto41/2-inchsquares;topeachservingwith2teaspoonssourcream.

Makes6servings

18gprotein

269gcarbohydrates

8g fat

703mgsodium

MushroomBarleyCasserole

(NoWheat,Milk,Egg)

4cupsbeefbroth

1/4cupvegetableoil

2tablespoonsdriedchoppedonions

121/2-ouncecanmushroompieces

1cuppearlbarley

1teaspoonsalt

Preheatovento350°F.Combineallingredientsinungreased2-quartcasseroledish.Bake,uncovered,for1hour,stirringseveraltimes.Coverandbake30additionalminutes.

Makes8servings

3gprotein

18gcarbohydrates

299mgsodium

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

17gprotein

7gcarbohydrates

3g fat

201mgsodium

CrispyFriedChicken

1/2cupbrownriceflour

1/2teaspoonsalt

1/4teaspoongarlicpowder

3poundsbroiler-fryerchicken

2tablespoonsvegetableoil

Preheatovento325°F.Combinericeflour,salt,garlicpowder,andpepperinapaperbag;shakethoroughly.Shakechickenpieces,oneatatime,inbag.Inamediumskillet,brownchickeninoiluntilgoldenbrownonallsides.Putchickenpiecesonlightlyoiledcookiesheetandbake40minutes.

Makes4servings

25gprotein

17gcarbohydrates

11gfat

247mgsodium

CurriedChickenCasserole

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

23gprotein

34gcarbohydrates

211mgsodium

PotatoChipBakedChicken

(NoWheat,Milk,Egg,Gluten)

3poundscut-upchickenpieces

1/4cupvegetableoil

1cupfinelycrushedpotatochips

Preheatovento400°F.Dipchickeninoil.Drainonpapertowels.Rollthechickenincrushedchips.Arrangeingreased,shallowbakingdish.Covertightlywithfoil.Bake45minutesuntiltender.Uncoverthedishandcontinuetobakeatleast15minutestobrownchicken.

Makes4servings

22gprotein

17gcarbohydrates

13gfat

497mgsodium

ChickenCasserole

2cupscookeddicedchicken

1cupchoppedcelery

2tablespoonsgratedonion

2tablespoonslemonjuice

1/2teaspoonsalt

1/2cupsliveredalmonds

1cupcrushedricecereal

Preheatovento350°F.Combineallingredients,exceptricecereal.Tosslightly.Pourintolightlygreased11/2-quartcasseroledish.Sprinklewithricecereal.Bake30minutesuntilbubbly.

Makes4servings(Mixturecanalsobeusedasstuffingingreenpeppersortomatoes.)

27gprotein

10gcarbohydrates

397mgsodium

BeefandRicePizza

1poundgroundbeef

1/4teaspoonsalt

1tablespoonoregano

1cupcookedbrownrice

1cuptomatopuree

1greenpepper,sliced

Preheatovento350°F.Sautégroundbeefwithgarlic,salt,andoregano.Pouroffanyfatasitcooks.Pressriceintolightlyoiled9-inchpiepan.Pourgroundbeefmixtureontop.Addtomatopureeandgreenpepperslices.Bake15-20minutes.

Makes4servings

29gprotein

31gcarbohydrates

306mgsodium

GroundBeefSausagePatty

1/2poundleangroundbeef

1/4teaspoonsalt

1teaspoondriedthyme

1teaspoondriedoregano

1/2teaspoondriedsage

1/2teaspoondriedginger

Mixingredientstogetherthoroughly.Refrigerateovernightformaximumflavor.Forminto8meatpatties.Sautéinskillet5to7minutesovermediumheat.Turn.Cook2to3minuteslonger,untildone.

Makes4servings

6gprotein

2gcarbohydrates

108mgsodium

MexicanTortillaPie

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.

Bake20-25minutes,oruntilcheesemeltsandtortillasarebrownedattheedges.Letstand10minutesbeforecuttingintowedges.

Makes4servings

15gprotein

24gcarbohydrates

403mgsodium

RiceSalmonCasserole

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

26gprotein

22gcarbohydrates

406mgsodium

TunaandRiceCasserole

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

23gprotein

36gcarbohydrates

297mgsodium

ZucchiniLasagna

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

13gProtein

14gcarbohydrates

516mgsodium

SavoryMeatloaf

1poundgroundbeef

1/2teaspoonsalt

3tablespoonspreparedminutetapiocaor

1/2cupcookedrice

16-ouncecantomatopaste

1/4cupfinelychoppedonion

1/2teaspoonsalt

1/8teaspoondriedsage

Preheatovento325°F.Combineallingredientsandmixwell.Spoonintoa9''×"5loafpan.Presslightly.Bake1hour.

Makes6servings

15gprotein

16gcarbohydrates

203mgsodium

BeefStew

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

23gprotein

18gcarbohydrates

11gfat

387mgsodium

BeefandVegetablePie

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

27gprotein

22gcarbonydrates

12gfat

341mgsodium

LebaneseMeatballs

(NoWheat,Milk,Gluten)

1/2poundgroundbeef

1/2poundgroundlamb

2clovesgarlic,crushed

1/2cupchoppedonion

1/3cupchoppedpinenuts

1/4cupyychoppedfreshparsley

1/2teaspoonsalt

1teaspoondriedthyme

1/4teaspoonpepper

Combinebeef,lamb,garlic,onion,pinenuts,parsley,seasonings,andegginabowl.Mixuntilwellblended.Shapeinto121-inchballs.Heatvegetableoilinalargeskilletovermediumheat.Addthemeatballsandcookfor10minutesoruntildesireddonenessisreached.Servewithrice.

Makes4servings

21gprotein

7gcarbohydrates

12gfat

348mgsodium

EggplantLasagnaCasserole

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

23gprotein

8gcarbohydrates

11gfat

618mgsodium

Crepes

(NoWheat,Gluten)

1/4cupmilk

1/4cupwater

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,

putbuttermixtureinchafingdishorelectricskillet.Heatuntilitbubbles.Usingfork,dipeachcrepeintomixture,foldintoquarters,andplaceonsideofchafingdish.Whenallcrepesaredipped,sprinklewithpowderedsugarandserve.

CheeseBlintzePlacetablespooncottagecheeseorbakerscheeseincenterofeachcrepe.Rollup.Placeinchafingdishorwarmservingdish.Topwithyogurtorsourcreamanddashofnutmegorcinnamon.

2gprotein

8gcarbohydrates

27mgsodium

VegetarianShepherd'sPie

MashedPotatoes

8potatoes,peeledandcutintosmallcubes

1/2teaspoonsalt

1tablespoonbutterormargarine

Cookpotatoesinenoughwatertocover.Addsalt.Bringtoboil,thensimmertilltender.Drain.Addbutter.Mash.Milkorcreammaybeadded(iftolerated).Setasidewhileyoupreparethepie.

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,

andwater.Pourintooiledcasseroledish.Topwiththemashedpotatoes.Bake30-40minutes,oruntilmashedpotatoesaregolden.

Makes4servings

8gprotein

42gcarbohydrates

14gfat

386mgsodium

BakedPolentawithHazelnutsandPrunes

2cupstomatosauce

1teaspoongroundcinnamon

1cuppacked,coarselychoppedpittedprunes

2tablespoonsfreshchoppedparsley

1/2cuphazelnuts

1cupcornmealor1/2cupcornmealand

1/2cupcornflour(notcornstarch)

1cupcoldwater

2cupsboilingwater

1/2teaspoonsalt

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

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

6gprotein

48gcarbohydrates

18gfat

412mgsodium

MediterraneanRiceSalad

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

11gprotein

38gcarbohydrates

16gfat

306mgsodium

8Accompaniments

WalnutOilDressing

1/4cupwalnutoil

1/4cuplemonjuice

1teaspoondriedcrumbledrosemaryorthyme

1tablespoonfinelychoppedgreenpepper

1/2teaspoonsalt

Combineallingredientsinabottlewithalid.Shakethoroughly.Letstandatroomtemperatureseveralhours.Shakeagain.

Makes1/2cup

1gprotein

1gcarbohydrates

24mgsodium

RiceFlourNoodles

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

297mgsodium

SavoryRiceDressing

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

2gprotein

19gcarbohydrates

208mgsodium

CornbreadStuffing

1doublebatchCornbread(SeeIndex.)

11/2cupschoppedonion

11/2cupschoppedceleryandceleryleaves

1/2cupvegetableoilormilk-freemargarine

1tablespoonsalt

1tablespoonpoultryseasoning

1cupwaterorturkeyorchickenbroth

Preheattheovento200°F.Breakthecornbreadintofinecrumbsandplaceonabakingsheet.Drycrumbsoutforabout30minutesintheoven.Sautéonionandceleryinvegetableoil.Addseasoningsandliquid.Pourovercrumbsandmixuntilmoistened.Stuffturkeyandbakeimmediately,orbakeseparatelyina2-quart,greasedcasseroledishina350°Foven.

Makesenoughtostuffone12-poundturkey.

Oneservingof1/2cup=136

calories

3gprotein

21gcarbohydrates

291mgsodium

PotatoSoup

1/3cupchoppedonionorleek

1tablespoonoliveoil

1largebakedpotato

1cupwaterorNutMilk(SeeIndex.)

1/21/2teaspoonfreshlygroundcaraway

Inasmallpanovermediumheat,sautétheonioninoiluntilsoftbutnotbrown.Coarselychopthebakedpotatoinafoodprocessororblender.Addtheremainingingredients.Addmorewaterifneededfordesiredconsistency.Placeallingredientsinamediumsaucepanoverlowheatandsimmer5minutestoheatandblendflavors.

Makes2servings

2gprotein

21gcarbohydrates

63mgsodium

OnionSauce

1or2largesweetonions,slicedthin

1/4cupwater

Salttotaste

2-4teaspoonsoliveoil

PiletheonionsinalargefryingpanorDutchoven.Addthewater.Covertightlyandsteamoverlowheatfor15-20minutesuntilquitesoft.Pourtheonionmixtureintoafoodprocessororblenderandpuree.Seasonwithsaltandoliveoil.Usetosaucevegetables,meat,fish,orpoultry.Excellentonnewpotatoesandgreenpeas.

Makes2servings

0gprotein

4gcarbohydrates

37mgsodium

WhiteSauce

1tablespoontapiocaorcornstarch

1/21/2teaspoonsalt

1/8teaspoonwhitepepper

1cupplainsoymilk

Putvegetableoilinsaucepan.Stirintapiocaorcornstarch,salt,andpepper.Removefromheat.Graduallyaddmilk,andmixuntilsmooth.Returntomediumheatandbringtoboil,stirringconstantly.Boil1minute.

Makes3/4cupsauce

Oneservingof2tablespoons=94

calories

1gprotein

11gcarbohydrates

119mgsodium

ThisrecipecanalsobeusedasAlmondSaucebyadding2tablespoonstoastedfinelychopped,blanchedalmonds;servewithfishorvegetables.

Forcheesesauce,add1/4cupfinelyshreddedcheese-servewithvegetablesorcroquettes.Forcreameddishes,add1/2-3/4cupcooked

meatorflakedfish.

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

217gsodium

PumpkinBread

2cupsbrownriceflour

2tablespoonspotatoortapiocastarch

1/2teaspoonsalt

2teaspoonsbakingpowder

1/4teaspoonbakingsoda

1/2teaspoongroundcinnamon

1/4teaspoongroundnutmeg

1/4cupsugar

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

258gsodium

EgglessPumpkinDateBread

1/2cupvegetableoil

1cupfirmlypackedbrownsugar

1cupcannedpumpkin

1teaspoonvanillaextract

1cupriceflour

1/4cuppotatostarch

2teaspoonsgroundcinnamon

1/2cupchoppeddates

1/2cupchoppednuts(iftolerated)

Preheatovento350°F.Greasea9"×5"loafpan.Combineoil,sugar,pumpkin,andvanillainmixingbowl.Beatwell.Siftdryingredientsandaddthemtothebowl.Mixjustuntilalldryingredientsaremoistened.Foldindatesandnuts.Pourbatterintoloafpanandbakefor1hour.Breadmaybeglazedwith1cupsiftedconfectioners'sugarmixedwith2tablespoonshotwaterifdesired.

Makes12servings

calories

3gprotein

38gcarbohydrates

14gfat

118mgsodium

TeffPumpkinBread

(NoWheat,Milk,Egg)

2cupsteffflour

1/4cuptapiocaflour

2teaspoonsgroundcinnamon

2tablespoonsbakingpowder

1/2cupsugar

1/3cupvegetableoil

1cupcannedpumpkin

11/4cupsapplejuice

1/2cupchoppednutsordates

Preheatovento350°F.Combineallingredientsinmixingbowl.Mixthoroughly.Pourbatterinto9"×13"lightlyoiledloafpan.Bake50-60minutes,oruntiltoothpickinsertedintocentercomesoutclean.

Makes12servings

calories

4gprotein

29gcarbohydrates

197mgsodium

GarbanzoSkilletBread

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.

2gprotein

16gcarbohydrates

268mgsodium

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

208mgsodium

OatmealScones

(NoWheat)

2cupsoatflourorgroundoatmeal

21/2teaspoonsbakingpowder

1/2teaspoonsalt

2tablespoonsugar

3/4cupbuttermilk

Preheatovento400°F.Sifttogetherdryingredients.Cutinbutteruntilmixtureresemblescoarsecornmeal.Beattogetherbuttermilkandegg,thenaddtodryingredients,stirringwithaforkuntilastiffdoughisformed.Kneadlightlyonboarddustedwithoatflour.Flattenintoaround1inchthickand5inchesindiameter;smoothoutedges.Markinto12wedgeswithaknife.Placeonungreasedbakingsheet.Bake10-12minutesuntillightlybrowned.Servehotwithbutterandjelly.

Makes12servings

Oncescone=209calories

4gprotein

31gcarbohydrates

11gfat

291gsodium

OrangeBarleyFlourBread

(NoWheat,Milk)

2cupsbarleyflour

1/2cupsugar

1/2teaspoonsalt

2eggs,beaten

1/2cuporangejuice

1/2cuporangemarmalade

1/4cupvegetableoil

Preheatovento350°F.Stirtogetherdryingredients.Addtherestoftheingredients.Beatwell.Pourbattterintolightlyoiled9"×5"loafpan.Bake50-55minutes.Cool5minutesinpan.Removefrompanandslice.

Makes12servings

calories

3gprotein

27gcarbohydrates

206mgsodium

Rice-and-BarleyMuffins

(NoWheat,Egg)

1/3cupriceflour

2/3cupbarleyflour

2tablespoonssugar

1/4teaspoonsalt

3/4cupmilk

Preheatovento375°F.Mixdryingredientstogetherinbowl.Addmilkandvegetableoil.Stironlyenoughtocombine.Fillmuffinpanstwo-thirdsfull.Bake20minutes,untillightlybrowned.

Makes6servings

3gprotein

28gcarbohydrates

176mgsodium

OatBiscuits

(NoWheat,Milk,Egg)

1cupoatflourorgroundoatmeal

1/2teaspoonsalt

1tablespoonsugar

2tablespoonsshorteningormilk-freemargarine

1/3cupcoldwater

Preheatovento400°F.Stirtogetherdryingredients;cutinshorteninguntilsizeofpeas.Addcoldwater;stirgentlytoformsoftdough.Kneadlightlyonboarddustedwithoatflour.Rolloutthedoughto1/2"thickness.Cutwith11/2"cutterandplaceonungreasedbakingsheet.Bake15-20minutes.

Makes12servings

2gprotein

23gcarbohydrates

11gfat

216mgsodium

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

calories

3gprotein

23gcarbohydrates

207mgsodium

TeffBananaMuffins

(NoWheat,Milk)

21/2cupsteffflour

11/2tablespoonsbakingpowder

1/2cupdatesugar

11/2cupswater

1/4cupvegetableoil

2bananas

Preheatovento400°F.Combineflour,bakingpowder,sugar,andcinnamoninmixingbowl.Pureewater,oil,bananas,andegginafoodprocessor.Addtothedryingredients.Mixwell.Spoonbatterintomuffincups.Bake10-15minutes,oruntildone.

Makes12servings

3gprotein

30gcarbohydrates

129mgsodium

AmaranthMuffins

(NoWheat,Egg,Milk)

2cupsamaranthflour

1/4cuparrowrootstarch

1/4cupsugar

1/3cupvegetableoil

3/4cupwater

Preheatovento350°F.Combineflour,arrowroot,bakingpowder,andsugarinabowl.Addoilandwater.Stiruntilallingredientsareblended.Spoonbatterintomuffincupsandbakeuntiltopsarebrown,about25minute.

Makes8servings

3gprotein

26gcarbohydrates

164mgsodium

BananaCinnamonMuffins

3/4cupriceflour

1/4cupsweetriceflour

1/4cupricepolish

1tablespoonsugar

1/2banana,choppedfine

1/2cupfruitjuice

Preheatovento375°F.Combineflours,ricepolish,bakingpowder,cinnamon,nutmeg,andsugarinamixingbowl.Addtheremainingingredientsandmixuntilwellblended.Spoonintomuffincups.Bake12-15minutesoruntilmuffintopsarebrowned.

StrawberryMuffinsOnecupslicedstrawberriescanbesubstitutedforbanan.

Makes8servings

3gprotein

19gcarbohydrates

191mgsodium

OrangeOatmealBread

(NoWheat,Egg,Milk)

21/4cupsoatflourorgroundoatmeal

3/4cupsugar

3/4teaspoonsalt

3/4cuporangejuice

1tablespoongratedorangerind

Preheatovento350°F.Sifttogetherdryingredients.Addoil,orangejuice,andorangerind;stiruntildryingredientsaremoistened.Pourintoalightlyoiled9''×5"loafpan.Bakeabout1hour.

Makes12servings

calories

3gprotein

29gcarbohydrates

293mgsodium

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

calories

2gprotein

16gcarbohydrates

317mgsodium

RiceBranMuffins

(NoWheat,Gluten)

1cupbrownriceflour

1/2cupricebran

2tablespoonssugar

1/2teaspoonsalt

1/4cupvegetableoil

3/4cupmilkorapplejuice

Preheatovento400°F.Combineallingredientsinabowl.Beatwelluntilbatterissmooth.Pourintolightlyoiledmuffincups.Bake12-15minutes.

Makes6servings

3gprotein

21gcarbohydrates

247mgsodium

BlueberryMuffins

1cupbrownriceflour

1/2cupricebran

1tablespoonhoney

3/4cuporangejuiceorwater

1/2cupblueberries

Preheatovento400°F.Combineflour,bran,andbakingpowderinbowl.Stirtomix.Addrestoftheingredients.Mixwell.Spoonintolightlygreasedmuffincups.Bake12-15minutesoruntilbrown.

PrunePlumMuffins1/2cupchoppedItalianpruneplumscanbesubstitutedforblueberries.

Makes9servings

3gprotein

21gcarbohydrates

194mgsodium

RiceFlourStrawberryMuffins

1/4cupsweetriceflour

1/4cupricepolish

1tablespoonhoney

1cupslicedfreshstrawberries

1/2cuporangejuiceorwater

Preheatovento350°F.Combinericeflours,ricepolish,bakingpowder,andnutmeginmixingbowl.Stirtoblend.Addtheremainingingredientsandmixuntilwellblended.Spoonintolightlyoiledmuffincups.Bake15-18minutes,oruntilbrown.

Makes8servings

2gprotein

22gcarbohydrates

203mgsodium

RiceBananaSpiceMuffins

1veryripebanana,cutinto1/4-inchpieces

1/4cupvegetableoil

1/3cupricebeverageorwater

1/2cupsugar

2cupsbrownriceflour

3tablespoonsarrowrootpowder

Preheatovento400°F.Creamtogetherbanana,oil,andricebeverage.Addsugar.Stirinremainingingredients.Beatwell.Spoonintolightlygreasedmuffincups.Bake15-18minutes.

Makes9servings

2gprotein

24gcarbohydrates

204mgsodium

RiceFlourMuffinswithEgg

1cupriceflour

3tablespoonssoyflour

1/4teaspoonsalt

2tablespoonssugar

3/4cuporangeorapplejuice

Preheatovento375°F.Combinericeflour,soyflour,salt,sugar,andbakingpowderintomixingbowl.Stirtoblend.Addorangejuice,egg,andoil.Mixuntilsmooth.Pourintolightlyoiledmuffintins.Bake15minutes.

DateMuffinsAdd1/2cupdatestobatterjustbeforepouringintomuffintins.

BlueberryMuffinsAdd1/2cupfreshorfrozenblueberriestobatterjustbeforepouringintomuffintins.

Makes8servings

3gprotein

18gcarbohydrates

201mgsodium

RiceFlourMuffinsWithoutEgg

1/4cupricepolish

1/4cupriceflour

1tablespoonpotatostarch

1/2teaspoonarrowroot

1/4teaspoonsalt

1tablespoonhoney

1/3cuporangejuice

1/4cupwater

Preheatovento375°F.Combinericepolish,riceflour,potatostarch,arrowroot,salt,andbakingpowderinmixingbowl.Stirtoblendingredients.Addhoney,orangejuice,water,andoil.Beatuntilallingredientsarecombined.Pourbatterintolightlyoiledmuffincups.Bake12-15minutes.

Makes6servings

2gprotein

17gcarbohydrates

291mgsodium

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

61mgsodium

CornMuffinsorCornbreadwithEgg

2cupscornmeal

1/4teaspoonsalt

1tablespoonsugar

3/4cupwater

Preheatovento400°F.Combineallingredientsinmixingbowl.Beatthoroughlytoblend.Pourintolightlyoiledmuffintinsor8-inchsquarebakingpan.Bake15-20minutesoruntilgoldenbrown.

Makes9servings

3gprotein

20gcarbohydrates

218mgsodium

CornbreadWithoutEgg

(NoWheat,Egg,Milk)

2cupscornmeal

1/4cuptapiocaflour

1/4cupmaplesyruporhoney

1/4cupvegetableoil

Preheatovento375°F.Combineallingredientsinmixingbowl.Beatjustuntilblended.Pourintolightlyoiled8-inchsquarepan.Bake15-20minutes,oruntilgoldenbrownontopandsidespullawayfrompan.

Makes8servings

2gprotein

25gcarbohydrates

182mgsodium

QuickRiceBranBread

(NoWheat,Gluten)

2tablespoonssugar

3/4cupmilk

11/3cupsbrownriceflour

1/4cupsoyflour

1/2cupricebran

1/2teaspoonsalt

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

314mgsodium

OzarkCornPone

1cupcornmeal

1/2teaspoonsalt

1cupboilingwater

2teaspoonsmeltedshorteningorvegetableoil

Preheatovento450°F.Combinecornmeal,salt,andboilingwater.Stirtoformastiffdough.Rinsehandsincoldwater.Shapedoughintotwoflat,1/2-inchthick,ovalcakes.Placeonlightlyoiledbakingsheet.Brushwithoilormeltedshortening.Bake20minutesoruntilbrownandcrisp.Cutinto12piecesandserveasbreadsubstitute.

Makes12servings

2gprotein

14gcarbohydrates

26mgsodium

SpicyCornbread

(NoWheat,Gluten)

3/4cupriceflour

1cupcornmeal

2tablespoonssugar

1/2teaspoonsalt

1/2teaspoonchilipowder

1/4teaspoongroundcumin

1/4cuppimento

1cupyogurt

3tablespoonsoil

3tablespoonsfinelychoppedscallions

Preheatovento400°F.Stirtogetherthericeflour,cornmeal,sugar,bakingpowder,bakingsoda,salt,chilipowder,andcumin.Cutthepimentointo1/4-inchpiecesandstirintodryingredients.Usingaseparatebowl,combinetheyogurtwithremainingingredientsandstirintodryingredientsuntiljustblended.Pourintoabuttered8-inchskillet.Bakeapproximately20-25minutes,untiltoothpickinsertedintocentercomesoutclean.Servewarmorcooled.

Makes8servings

3gprotein

18gcarbohydrates

289mgsodium

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

3gprotein

28gcarbohydrates

12gfat

357mgsodium

PotatoBiscuits

1/2cuppotatostarchflour

1/4teaspoonsalt

3tablespoonsshorteningorbutter

1/4cupmilk

Preheatovento425°F.Stirtogetherdryingredients.Cutinshorteninguntilsizeofpeas.Slowlyaddmilk,stirringgentlytoformsoftdough.Lightlydustabreadboardwithpotatoflour.Turnthedoughoutontotheboardandkneadlightly.Rollto1/2-inchthickness.Usinga1/2-inchcutter,cutoutninebiscuitsandplaceonanungreasedbakingsheet.Bake10-12minutes,untillightlybrowned.

Makes9servings

2gprotein

11gcarbohydrates

211mgsodium

RiceFlourYeastBread

(NoWheat,Gluten)

3cupsriceflour

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

calories

3gprotein

18gcarbohydrates

314mgsodium

RiceCrackers

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

216mgsodium

High-FiberRiceWafflesorPancakes

(NoWheat,Gluten)

1cupbrownriceflour

1/2cupricebran

1/4cupsoyflour

2teaspoonssugar

1/2teaspoonsalt

3/4cupmilk

Combineallingredientsinmixingbowl.Beatuntilsmooth.Pourintolightlyoiledwaffleironoroiledgriddle.Removefromwaffleironorturnpancakeswhenbrowned.

Makes4wafflesor8pancakes

Oneserving(1waffleor2largepancakes)=141

calories

3gprotein

16gcarbohydrates

297mgsodium

CornmealPancakesorWaffles

1cupcornmeal

1/4cupsoyortapiocaflour

1/4teaspoonsalt

2tablespoonssugar

3/4cupwater

Combineallingredientsinbowl.Beatuntilsmooth.Pourbatterontolightlyoiledgriddleorwaffleiron.Removefromwaffleironorturnpancakeswhenbrowned.

Makes6pancakesor2waffles

Oneserving(1waffleor3pancakes)=96

calories

4gprotein

16gcarbohydrates

187mgsodium

BuckwheatPancakes

(NoWheat,Milk,Egg)

1packagedryyeast

1tablespoonbrownsugar

2cupsbuckwheatflour

1/2cupcornmeal

1teaspoonsalt

21/2cupshotwater

1teaspoonbakingsoda

1teaspoonwarmwater

Inmixerbowl,thoroughlycombinealldryingredientsexceptbakingsoda.Addhotwater.Beat2minutsonmediumspeed.Coverandallowtoriseovernightinwarmplace.Inthemorning,stirthemixturewell.Addbakingsodadissolvedinwarmwaterandoil;mixagain.Cookonhotgreasedgriddleuntildryaroundedges.Turn.Removefromheatwhenbrowned.Servewithsyrup.

Makes5servings

Oneservingof3pancakes=142

calories

2gprotein

16gcarbohydrates

267mgsodium

10CakesandDesserts

RiceFlourApplesauceCake

(NoWheat,Milk,Egg)

2cupsbrownriceflour

1/4cuparrowrootflour

1/2cupsugar

1/2cupapplesauce

1/2cupapplejuice

1/3cupvegetableoil

Preheatovento375°F.Combineallingredientsinmixingbowl.Pourbatterintolightlyoiled8-inchsquarebakingpan.Bake15-20minutes.Cool.Cutintosquares.

Makes12servings

OneServing=164calories

2gprotein

27gcarbohydrates

185mgsodium

SpeltFlourPlumCoffeecake

(NoWheat,Egg,Milk)

12-15smallpruneplums

1/2cupdatesugar

2tablespoonsspeltflour

23/4cupsspeltflour,groundfine

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

2gprotein

31gcarbohydrates

307mgsodium

TeffApplesauceCake

1cupteffflour

1cupriceflour

1/4cuparrowroot

1cupapplesauce

1/2cupvegetableoil

1/2cuphoney

Preheatovento350°F.Combineteffflour,riceflour,arrowroot,cinnamon,nutmeg,andbakingpowderinmixingbowl.Stirtoblend.Addapplesauce,oil,honey,andeggs.Mixwell.Pourintooiled8-inchsquarebakingpan.Bake30-35minutes,oruntiltoothpickinsertedintocentercomesoutclean.

Makes16servings

3gprotein

29gcarbohydrates

199mgsodium

AmaranthCake

(NoWheat,Egg,Milk)

2cupsamaranthflour

1/4cuparrowroot

1/2cupsugar

1/2cupvegetableoil

1cupwaterorapplejuice

1/2teaspoonallspice

1/3cupfinelychoppedwalnuts

Preheatovento375°F.Stirtogetherallingredientsinamediumbowl.Beatwell.Pourbatterintooiled8-inchsquarepan.Bake25-30minutes.Coolthoroughly.Dustwithconfectioners'sugarjustbeforeserving.

Makes9servings

2gprotein

25gcarbohydrates

205mgsodium

RhubarbCrumble

2cupschoppedrhubarb

1/4cupwater

2tablespoonscreamofricecereal,uncooked

1/4cupbrownsugar

2tablespoonssoymilkpowder

1/4teaspooncinnamon

Preheatovento350°F.Putrhubarbincasseroledishandaddwater.Sprinkleoncreamofricecereal.Inaseparatebowlcombinebrownsugar,soymilkpowder,vegetableoil,andcinnamontomakestreuseltopping.Droptoppingoverrhubarbmixture.Bakeabout30minutesoruntilfruitistender.Servehotorcold.

Makes3servings

2gprotein

34gcarbohydrates

11gfat

87mgsodium

BananaSnackCake

2ripebananas

1/2cupsugar

1/2cupvegetableoil

2cupsbrownriceflour

Preheatovento375°F.Pureebananas,sugar,eggs,andoilinfoodprocessororblender.Stirinflourandbakingpowder.Pourintooiled9-inchsquarebakingpan.Bake30-35minutes.

Makes8servings

3gprotein

31gcarbohydrates

12gfat

251mgsodium

PinappleUpside-DownCake

1tablespoonplus1/3cupmargarine

1/2cupbrownsugar

18-ouncecancrushedpineapple(juicepacked)

1/3cupsugar

2/3cuppineapplejuice

1cupriceflour

1tablespoonpotatoortapiocastarch

1/8teaspoonsalt

Preheatovento350°F.Inasmallsaucepan,melt1tablespoonmargarineandbrownsugar.Pourinto9-inchsquarecakepan.Drainpineapplejuiceintoasmallbowl.Arrangethecrushedpineappleontopofthesugarmixture.Preparecakebatterbycreamingtogether1/3cupsugarand1/3cupmargarine.Addpineapplejuice,riceflour,starch,bakingpowder,salt,andvanillaextract.Beatwell.Pourbatteroverpineapplemixture.Bake20-30minutes,oruntilcakeisdone.

Makes6servings

2gportein

32gcarbohydrates

13gfat

310mgsodium

PearCobbler

CobblerBase

4medium-sizepears,sliced

1/4teaspooncinnamon

Dashofcloves

Dashofnutmeg

2tablespoonsfrozenorangejuiceconcentrate,melted

Topping

3tablespoonsmargarine

2-3tablespoonscoldwater

Preheatovento400°F.Linealightlyoiledcasseroledishwithslicedpears.Sprinkleonspicesanddrizzleorangejuiceconcentrateoverpearslices.Bake5minuteswhilepreparingtopping.

Combineflourandbakingpowderinmixingbowl.Cutinmargarinetoresemblepiecrustmixture.Addwaterandstirwithfork.Crumblemixtureontopofpearslices.Bake15minuteslonger.Coolandserve.

Makes4servings

2gprotein

24gcarbohydrates

12gfat

200mgsodium

AppleCrisp

4mediumapples,thinlysliced(about3cups)

1/4cupapplejuice

1tablespoonhoney

2tablespoonssoyflour

1/4cupriceflour

1/2teaspooncinnamon

Preheatovento350°F.Placeappleslicesinlightlyoiled8-inchsquarebakingpan.Pouronapplejuice.Drizzlehoneyoverapples.Combinesoyandricefloursinmixingbowlwithcinnamon.Addvegetableoilandtosslightly.Themixtureshouldbedryandcrumbly.Sprinklemixtureoverapples.Bake20minutesoruntiltopislightlybrowned.

Makes4servings

2gprotein

22gcarbohydrates

184mgsodium

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

5gprotein

21gcarbohydrates

312mgsodium

*Youcanbuygroundalmondsorwhole.Ifyoubuywholealmonds,grindtheminablenderorfoodprocessor.

ChocolateCake

(NoWheat,Gluten)

1/2cupmargarine

cupsugar

1teaspoonvanilla

6tablespoonscocoa

2cupsriceflour

1/2cupyogurt

Preheatovento350°F.Creammargarineandsugar.Beatineggsuntilthemixtureislightandfluffy.Addvanillaandcocoa.Beatinricefloursiftedtogetherwithbakingpowderandbakingsodajustuntilblended.Blendinyogurt.Pourinto8-inchsquarecakepan.Bakeapproximately20minutes.

Makes8servings

Oneserving=231Calories

2gprotein

31gcarbohydrates

12gfat

236mgsodium

ChocolateCreamRoll

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

118mgsodium

ChocolateTruffles

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

FlourlessChocolateCake

(NoWheat,Gluten)

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.

Frosting

12ounceshigh-qualitybittersweetchocolate,choppedfine

1cupofheavycream

Putchocolateinalargemixingbowl.Scaldcreaminasaucepanandpourthroughasieveoverchocolate.Letmixturestandfor1minutetoallowchocolatetosoften.Beatuntilthefrostingappearssmoothandglossy.

Invertcakeontoplate.Peelparchmentfrombottom.Frosttopandsidesofcakeandallowtoset1-2hours.

Makes12servings

3gprotein

36gcarbohydrates

18gfat

274mgsodium

FudgeSoyFlourCake

1cupsoyflour

1/2cupsugar

1/4cupcocoa

1/2teaspoonsalt

1teaspoonbakingsoda

1tablespoonvinegar

1/2cupvegetableoil

1cupcoldwater

Preheatovento325°F.Stirtogetheralldryingredientsinmixingbowl.Addremainingingredients.Beatatmediumspeedfor3minutesuntilbatterisverysmooth.Pourintolightlyoiled8-inchsquarebakingpan.Bake40minutes.Coolcakeinpan.

Makes12servings

4gprotein

24gcarbohydrates

349mgsodium

OrangeSpongeRoll

1/3cupsugar

2teaspoonspotatoflour

1tablespoongratedorangerind

Preheatovento350°F.Combineallingredientsinmixingbowl.Beatwell.Linebottomof13"×9"panwithwaxedpaper.Pourbatterintopan.Bake10-15minutesoruntildone.Coolinpan5-10minutes.Layoutacleantowelandsprinkleitwithpowderedsugar.Turncakeoutontothetowel.Gentlypulloffwaxedpaper.Rollupjellyrollfashion,usingthetoweltowrapthecake.Letcoolatleast2hours.Unrollcakeandspreadwithnondairytoppingorfrozensoydessert.Reroll.Refrigerateorfreezeuntilreadytoserve.Keepwrappedtopreventdryingout.

Makes9servings

3gprotein

19gcarbohydrates

127mgsodium

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

2gprotein

37gcarbohydrates

16gfat

297mgsodium

CreamPuffs

(NoWheat,Gluten)

1/4cupwater

2teaspoonspotatostarch

Preheatovento400°F.Combinewaterandbutterinsaucepan.Heatuntilbutterismelted.Addflourandpotatostarch.Beatwell.Addoneeggatatime.Beatwelluntildoughisshinyandsmooth.Dropbytablespoonfulsontooiledbakingsheet,leavingabout2inchesbetweeneach.Bake30-35minutes,oruntillightandgoldenbrown.Removefromoven.Cutofftoptoallowsteamtoescape.Whencool,fillwithwhippedcreamorvanillacustard.Topwithchocolatefrostingorpowderedsugarbeforeserving.

Makes8servings

2gprotein

14gcarbohydrates

188mgsodium

OatmealBananaCake

(NoWheat,Milk)

2cupsoatflourorgroundoatmeal

1teaspoonbakingsoda

1/4teaspoonsalt

1cupsugar

1/2cupvegetableoil

11/2cupsmashedbanana

1/2cupchoppeddates

Preheatovento350°F.Stirtogetherdryingredientsinamixingbowl.Addeggs,oil,vanilla,andmashedbanana.Beatuntilsmooth.Stirinchoppeddatesandnuts.Pourintolightlyoiled8-inchsquarepan.Bake25-30minutes.Cool.Dustwithconfectioners'sugar.

Makes9servings

3gprotein

38gcarbohydrates

208mgsodium

RaisinOatmealCake

(NoWheat,Milk)

1cuphotwater

1cupoatmeal

1/2cupraisins

1/4cupvegetableoil

1/2cupmolasses

2eggs,beaten

1cupoatflourorgroundoatmeal

1/2cupchoppedpecansorwalnuts(optional)

Preheatovento350°F.Pourhotwateroveroatmealandraisins.Stir.Addallremainingingredients.Beatuntilthoroughlymixed.Pourintolightlyoiled9"×5"loafpan.Bake45minutesuntillightlybrowned.

Makes12servings

3gprotein

27gcarbohydrates

202mgsodium

BarleyBananaSpiceCake

(NoWheat,Egg,Milk)

21/4cupsbarleyflour

1cupsugar

1teaspooncinnamon

1/4teaspooncloves

1/4teaspoonallspice

2cupspureedorverywell-mashedbananas

1/3cupvegetableoil

Preheatovento375°F.Inlargebowlcombinedryingredients.Inasmallbowl,combinethebananasandoil.Stirliquidsintodryingredientsuntiljustmixed.Pourintooiledandfloured8-inchsquarepan.Bake25-30minutes,oruntillightlybrownandatoothpickinsertedincentercomesoutdry.

Makes8servings

2gprotein

29gcarbohydrates

218mgsodium

PumpkinPie

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

3gprotein

36gcarbohydrates

14gfat

382mgsodium

PineappleDateCake

1can(1pound)crushedpineapple,undrained

1/2cupvegetableoil

3/4cupwater

11/2cupsraisins

1/2cupchoppeddates

3tablespoonsinstantmashed-potatomixor2tablespoonspotatostarch

1tablespoonpumpkinpiespice(orspicestolerated)

11/4cupsriceflour

1/2cupsoyflour

1teaspoonbakingsoda

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

nuts.Pourintolightlyoiled9''×13"bakingpanandbake1hour.Whencool,dustwithconfectioners'sugar.Thisisaverymoistcake.

Makes15servings

3gprotein

33gcarbohydrates

285mgsodium

MacadamiaNutTorte

1jar(5-7ounces)macadamianuts

onhalf;cuppotatostarch

6largeeggs,separated(atroomtemperature)

1cupsugar

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

4gprotein

31gcarbohydrates

407mgsodium

BakedRicePudding

(NoWheat,Gluten)

1cupcookedbrownrice

1/4cupraisins

2cupslow-fatmilk

3tablespoonssugar

Preheatovento325°F.Combineallingredientsinbowl.Pourintolightlyoiledcasseroledish.Bake45-50minutes,oruntilknifeinsertedintocentercomesoutclean.

Makes4servings

4gprotein

21gcarbohydrates

301mgsodium

OatmealAppleCrisp

(NoWheat,Egg,Milk)

4cupsslicedcookingapples

1tablespoonlemonjuice

1cupoatmeal

1/2cuphoney

1teaspooncinnamon

1/4cupmargarine

Preheatovento375°F.Placeapplesinshallowbakingdish.Sprinklewithlemonjuice.Combineremainingingredients;mixuntilcrumbly.Sprinklecrumbmixtureoverapples.Bake30minutesoruntilapplesaretender.

Makes6servings

1gprotein

24gcarbohydrates

104mgsodium

PotatoStarchSpongeCake

4eggs,separated

1cupsugar

1tablespoonlemonjuice

1tablespoongratedlemonrind

Preheatovento350°F.Inasmallbowl,beatwhitesuntilstiff,butnotdry.Inaseparatebowl,beateggyolks.Addsugar,lemonjuice,andgratedrind.Beatthoroughly.Stirinflourandbakingpowder.Beatuntillightyellowandsmooth.Foldinbeateneggwhites.Pourintoungreasedtubepan.Bake30-40minutes.Invertpantocool.

Makes12servings

2gprotein

22gcarbohydrates

197mgsodium

RiceCerealCrumbCrust

1cupcrushedcrispricecereal

1/4cupsugar

1/3cupmargarine,melted

Preheatovento375°F.Mixcerealcrumbs,sugar,andmargarine.Pressfirmlyintobottomandsidesof9-inchpiepan.Bake8minutesuntillightlybrowned.Crustmayberefrigeratedfor1hourbeforefillinginsteadofbaking.

Makes7servings

Oneserving=142

calories

2gprotein

22gcarbohydrates

328mgsodium

RiceFlourPieCrust

3/4cupriceflour

1teaspoonsugar

1/4teaspoonsalt

1/3cupmargarine

2tablespoonscoldwater

Preheatovento350°F.Stirtogetherdryingredients.Cutinmargarineuntilpiecesaresizeofpeas.Addcoldwateratablespoonatatime.Tossuntilaballisformed.Rolldoughto1/8-inchthicknessbetweentwosheetsoffoilorwaxedpaper.Peelofftopsheetandfitdoughinto9-inchpiepan.Peeloffothersheet.Prickdoughwithfork.Bake15minutesuntilbrown.

Makes7servings

2gprotein

12gcarbohydrates

449mgsodium

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

2gprotein

16gcarbohydrates

464mgsodium

SpeltPieCrust

(NoWheat,Milk,Egg)

3tablespoonsoil

2tablespoonscoolwater

1/4teaspoonsalt

1cupplus2tablespoonsspeltflour

Preheatovento375°F.Whiskoil,water,andsalttogether.Stirintheflourandmixonlyuntilevenlymoistened.Pressintoa9-inchpieplate.Bakecrust12minutes.Fillwhencrusthascooled.

Makes7servings

2gprotein

14gcarbohydrates

322mgsodium

CoconutCrust

(NoWheat,Milk,Egg)

1/4cupmargarine,melted

2cupsflake-typecoconut

Preheatovento325°F.Thoroughlycombinemargarineandcoconut.Pressevenlyinto9-inchpiepan.Bake30-35minutesuntillightlybrowned.

Makes7servings

0gprotein

3gcarbohydrates

12gfat

291mgsodium

11Cookies,Snacks,andMilkAlternatives

BarleyFlourBrownies

(NoWheat,Egg)

2cupsbarleyflour

2tablespoonspotatostarch

1cupsugar

2ouncesunsweetenedchocolate,melted

1/3cupchoppednuts

1/4cupvegetableoil

3/4cupricemilk

Preheatovento350°F.Combineallingredientsinamixingbowl.Pourbatterintolightlyoiled8-inchsquarebakingpan.Bake30-35minutes.Removepanfromovenandcool5minutes.Cutintosquares.

Makes18squares

Onesquare=165calories

3gprotein

22gcarbohydrates

204mgsodium

RyeRaisinBars

(NoWheat,Milk,Egg)

1cupwater

1teaspooncinnamon

1teaspoonnutmeg

1/4teaspoongroundcloves

1/4teaspoonsalt

1cupraisins

24ryewafersrolledintocrumbs

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

202mgsodium

ApricotSquares

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

2gprotein

21gcarbohydrates

177mgsodium

RiceFlourBrownies

21-ouncesquaresunsweetenedchocolate

1/4cupvegetableoil

3/4cupsugar

1cupriceflour

2tablespoonstapiocaorpotatostarch

1/4teaspoonsalt

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

221mgsodium

ApplesauceBars

1/2cupvegetableoil

1/2cupsugar

11/2cupsriceflour

1/4cupsoyflourortapiocastarch

1/4teaspoonsalt

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

MinifruitcakeCookies

1/4cupvegetableoil

1/2cupbrownsugar,packed

13/4cupsriceflour

1tablespoonpotatostarch

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

2gprotein

26gcarbohydrates

188mgsodium

OatmealApplesauceCookies

(NoWheat,Milk)

1cupteffflour

1cupquickrolledoats

1/2cupdatesugar

1/2cupcurrants

1/4cuphoney

1/2cupapplesauce

1/2cupvegetableoil

Preheatovento375°F.Combineflour,oats,sugar,bakingpowder,andspicesinamixingbowl.Addtheremainingingredientsandmixwell.Dropbyspoonfulsontolightlyoiledbakingpan.Bake10-15minutesoruntilcookiesarefirm.Coolonrack.

Makes36cookies

2gprotein

19gcarbohydrates

191mgsodium

RyeMolassesDropCookies

(NoWheat,Milk,Egg)

1/2cupmilk-freemargarine

1/2cupsugar

1/2cupmolasses

2cupsryeflour

1/4teaspoongroundginger

1/2teaspoonnutmeg

1/2cupapplesauce

1/2cupraisins

Preheatovento375°F.Lightlygreasetwobakingsheets.Creamtogethershortening,sugar,andmolasses.Sifttogetherdryingredients.Adddryingredientsalternatelywithapplesaucetocreamedmixture.Addraisinsandstirtocombine.Dropbyroundedteaspoonsontobakingsheets.Bake10minutes.

Makes48cookies

2gprotein

21gcarbohydrates

229mgsodium

ChocolateChipCookies

1/3cupsugar

1/3cupvegetableoil

2/3cupriceflour

1/4cuppotatoflour

1teaspoonvanilla

1/2cupchocolatechips

Preheatovento375°F.Creamtogethersugar,oil,andegg.Addflours,bakingpowder,andvanilla.Addchocolatepieces.Beattocombine.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake10-12minutes.

Makes18cookies

2gprotein

23gcarbohydrates

191mgsodium

EgglessChocolateChipCookies

1/3cupsoftmargarine

1/3cupsugar

1/4cupbrownsugar

6tablespoonswater

2/3cupsoyflour

3tablespoonspotatoflour

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

TeffChocolateChipCookies

(NoEgg,Milk)

11/2cupsteffflour

1/2cuptapiocaflour

3/4cupsugar

1/2cupwater

1/3cupvegetableoil

1/2cupchoppednuts

Preheatovento375°F.Combineallingredientsinmixingbowl.Mixwell.Dropdoughbyspoonfulsontolightlyoiledbakingsheet.Bake10-15minutes,oruntilbrowned.

Makes24cookies

Onecookie=171

calories

2gprotein

32gcarbohydrates

178mgsodium

SpeltChocolateChipCookies

(NoMilk,Egg)

11/2cupsspeltflour

1/2cuptapiocaflour

1/2cupbrownsugar

1/2cupwater

1/3cupvegetableoil

1/2cupchoppednuts

Preheatovento375°F.Combineallingredientsinmixingbowlandmixwell.Dropdoughbyspoonfulsontolightlyoiledbakingsheets.Bake10-15minutesoruntilbrowned.

Makes30cookies

Onecookie=181

calories

2gprotein

28gcarbohydrates

169mgsodium

MilletPeanutButterCookies

(NoWheat,Milk)

1/2cuppeanutbutter

1/4cupvegetableoil

1/3cupbrownsugar,packed

11/2cupsmilletflour

1/4cupwater

Preheatovento375°F.Creamtogetherpeanutbutter,oil,brownsugar,andegg.Stirinflour,bakingpowder,andwater.Beatwell.Shapeintowalnut-sizeballsandplaceonlightlyoiledcookiesheets.Flattenwithfork.Bake15-20minutes.

Makes36cookies

2gprotein

30gcarbohydrates

244mgsodium

PeanutButterCookies

1/3cupmargarine

1/2cuppeanutbutter

1/2cupbrownsugar

1teaspoonvanilla

1/4cuppotatoflour

1/4cupricepolish

1/2cupriceflour

Preheatovento375°F.Creamtogethermargarine,peanutbutter,brownsugar,vanilla,andegg.Stirinpotatoflour,ricepolish,riceflour,bakingsoda,andbakingpowder.Beatuntilallingredientsarewellmixed.Forminto36pecan-sizeballs.Putonungreasedcookiesheetsandflattenwithfork.Bake10minutes.

Makes36cookies

2gprotein

24gcarbohydrates

198mgsodium

PeanutButterBalls

1/2cuppeanutbutter

1cupchoppeddatesorraisins

Mixpeanutbutter,lemonjuice,andfruit.Forminto1/2-inchballs.Storeinairtightcontainer.

Makes24balls

Oneball=96calories

1gprotein

16gcarbohydrates

108mgsodium

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

2gprotein

28gcarbohydrates

119mgsodium

BarleyOatmealCookies

(NoWheat,Egg,Milk)

11/2cupsbarleyflour

1cupquickoats

1/4cuptapiocaflour

1/4teaspoongroundginger

1/2cupmaplesyruporhoney

1/2cupapplesauce

1/2cupraisinsorcurrants

1/3cupvegetableoil

Preheatovento375°F.Combineallingredientsinmixingbowl.Beatwelltoblend.Dropbyspoonfulsontolightlyoiledbaking'sheet.Bake10-15minutesoruntilbrowned.

Makes36cookies

Onecookie=166

calories

r:thr::2g:2gprotein

29gcarbohydrates

189mgsodium

QuinoaRaisinCookies

(NoWheat,Egg,Milk)

11/2cupsquinoaflour

1/2cuptapiocaflour

3/4cupsugar

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

198mgsodium

RyeOrangeSquares

(NoWheat,Egg,Milk)

13/4cupsryeflour

1/4cuppotatostarch

3/4cupsugar

1/2cupwaterororangejuice

1/4cupvegetableoil

Gratedpeelof1orange

Preheatovento375°.F.Combinealldryingredientsinmixingbowl.Stirtoblend.Addtheremainingingredients.Stirwell.Pourbatterintolightlyoiled8-inchsquarebakingpan.Bake20-25minutes.Cool.Cutintosquares.

Makes15squares

Onesquare=161

calories

2gprotein

26gcarbohydrates

176mgsodium

QinoaLemonSquares

(NoWheat,Milk)

2cupsquinoaflour

1/2cupvegetableoil

1/4cupsugar

1cupsugar

1/4cuparrowroot

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

188mgsodium

RaisinSpiceCookies

1/2cupsugar

1/2cupvegetableoil

1cupriceflour

1/4cuppotatoflour

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

186mgsodium

FruitcakeCookies

1/2cupvegetableoil

1/2cupsugar

1cupbrownriceflour

2tablespoonsto1/4cuppotatoflour

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

101mgsodium

Millet-AplesauceCookies

(NoWheat,Egg,Milk)

2cupsmilletflour

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

87mgsodium

OrangePotatoFlourSpongeSquares

2eggs,separated,eggwhitesstifflybeaten

1/2cupsugar

1/4teaspoonsalt

Preheatovento325°F.Beateggyolksandsugartogetheruntilthickandlemon-colored.Addsalt,orangeextract,andflour.Mixuntilsmooth.Foldinstifflybeateneggwhites.Pourintolightlyoiled8-inchsquarepan.Bake20-25minutesuntilverylightlybrowned.Cutintosquares.

Makes16squares

Onesquare=87

calories

2gprotein

21gcarbohydrates

196mgsodium

AmaranthSpiceCookies

(NoWheat,Egg,Milk)

11/2cupsamaranthflour

2tablespoonspotatostarch

1/2cupvegetableoil

2/3cupsugar

1/4cuporangejuice

Gratedorangerind

Preheatovento375°F.Mixallingredientsinamediummixingbowl.Blendwell.Dropbyspoonfulsontolightlyoiledbakingsheet.Bake10-15minutes.

Makes20cookies

Onecookie=143

calories

2gprotein

23gcarbohydrates

179mgsodium

CoconutMacaroons

131/2ouncecanflakedcoconut

4eggwhites,unbeaten

1cupsugar

1teaspoonalmondextract

Preheatovento300°F.Lightlygreaseabakingsheet.Mixallingredientstogetherinsaucepanandcookovermediumheatuntilmixtureisasthickasmashedpotatoes(about8minutes),stirringconstantly.Dropbyteaspoonsontobakingsheet.Bake20minutes.

Makes36cookies

1gprotein

17gcarbohydrates

97mgsodium

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

141mgsodium

OatmealFruitChews

(NoWheat,Milk,Egg)

1cupchoppeddrieddates,figs,prunes,orapricots

1/4cupsugar

1/4cupplus2tablespoonswater

2cupsoatmeal

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

119mgsodium

PuffedRiceBalls

1/2cupchoppeddates

1/4cupsugar

1/4cupchoppednuts

2cupspuffedricecereal,crushed

Combineoil,dates,andsugarinasmallsaucepan.Cookabout4minutesuntilmixtureisthick.Stirinnutsandcereal.Mixwell.Shapeintowalnut-sizedballs.

Makes18balls

Oneball=118

calories

2gprotein

19gcarbohydrates

147mgsodium

RyeFlourBars

(NoWheat,Egg,Milk)

13/4cupsryeflour

icupsugar

1/2cupwater

Preheatovento350°F.Combinedryingredients.Mixliquidstogetherinaseparatebowl,thenstirintodryingredients.Mixwell.Patthedoughintooiledandfloured8-inchsquarepan.Bake30-35minutes.Cutimmediately,thencool.

Makes16bars

Onebar=126

calories

2gprotein

27gcarbohydrates

116mgsodium

BarleyCookies

(NoWheat,Milk)

1/2cupshorteningormargarine

1cupsugar

2cupsbarleyflour

1/2teaspoonsalt

1/4cuporange,apple,orapricotjuice

Preheatovento350°F.Creamshortening,sugar,andegguntillightandfluffy.Sifttogetherdryingredients.Addalternatelywithjuice.Dropbyteaspoonfulsontolightlyoiledbakingsheet.Bake15minutesuntillightlybrowned.

Makes36cookies

Onecookie=

calories

2gprotein

26gcarbohydrates

186mgsodium

SugarCookies

3/4cupmargarine

1/2cupsugar

1teaspoonliquidbutterflavoring

1/4cupsriceflour

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

44mgsodium

BarleyFlourSugarCookies

(NoWheat,Milk,Egg)

21/2cupsbarleyflour

1/2cupsugar

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

174mgsodium

PecanTurtleCookies

11/2cupsmargarineorbutter

rownsugar,packedfirm

1/4cupswhitericeflour

1/4cuptapiocaflour

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

2gprotein

34gcarbohydrates

11gfat

98mgsodium

ChocolatePecanAmaranthBrownies

(NoWheat,Egg,Milk)

2cupsamaranthflour

1/4cuparrowroot

2/3cupsugar

1/2cupcocoa

1/2cupvegetableoil

1/2cupfinelychoppedpecans

Preheatovento375°.Stirtogetherallingredients.Beatwell.Pourbatterintoanoiled8-inchsquarepan.Bake25-30minutes.Cool.Dustwithconfectioners'sugar.

Makes9brownies

Onebrownie=164

calories

2gprotein

29gcarbohydrates

127mgsodium

RiceFlourLemonSquares

1/3cupmargarine

3tablespoonspowderedsugar

1cupbrownriceflour

1/2cupsugar

2teaspoonslemonrind

2teaspoonslemonjuice

2teaspoonsricepolish

Preheatovento350°.Creammargarineandpowderedsugarinamediumbowl.Blendinflourandpressintoan8-inchsquarepan.Bake20minutes.Combinerestofingredientsandpouroverbakedcrust.Bake20minuteslonger.Removethepanfromtheovenandallowtocool30minutes.Cutintosquares.

Makes16squares

Onesquare=148

calories

3gprotein

26gcarbohydrates

124mgsodium

BarleyBananaSpiceBars

(NoWheat,Egg,Milk)

2veryripebananas,cutintopieces

1/4cupvegetableoil

3/4cupsugar

2cupsbarleyflour

3tablespoonsarrowrootpowder

Powderedsugar

Preheatovento375°.Creamtogetherbananas,oil,andsugar.Addtheremainingingredients.Mixwell.Spoonbatterintolightlyoiled8-inchsquarebakingpan.Bake20-25minutesoruntilbrown.Cool30minutesbeforecuttingintobars.Topwithsprinklingofpowderedsugarbeforeserving.

Makes9bars

Onebar=138

calories

2gprotein

28gcarbohydrates

87mgsodium

LemonOatmealSquares

(NoWheat)

2cupsrolledoats

cupbutterormargarine

our;cupssugar

11/4eggs

onfou;cuparrowroot

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

164mgsodium

OatmealHoneyBars

(NoWheat,Milk,Egg)

1/2cupmargarine

1cuphoney

2cupsoatmeal

1/4teaspoonsalt

Preheatovento350°F.Combinebutterandhoneyinasaucepan;cookandstiruntilbutterismelted.Stirinremainingingredients.Mixwell.Pourintolightlyoiled8"X8"X2"bakingpan.Bake20-25minutes.Coolthoroughly.Cutintobars.

Makes24bars

Onebar=152

calories

2gprotein

29gcarbohydrates

176mgsodium

RiceDelight

1/2cupuncookedrice

1tablespoonhoneyorsugar

3cupsappleororangejuice

Dashofcinnamon

1/4cupraisins

Combineallingredientsinsaucepan.Cookoverlowheatuntilriceistender-about1hour-stirringoccasionallytopreventsticking.Servewarmorcold.

Makes4servings

Oneserving=

calories

2gprotein

22gcarbohydrates

74mgsodium

Banana-OrangeTapioca

1/4cupsugar

3tablespoonsminutetapioca

2cupsorangejuice

2teaspoonslemonjuice

2ripebananas

Combinesugarandtapiocainsaucepan.Addorangejuice.Letstand5minutes.Cookandstirovermediumheatuntilmixturecomestoaboil.Removefromheatandstirinlemonjuice.Cool,stirringonceafter20minutes.Chill.Topwithslicedbananas.

Makes5servings

1gprotein

12gcarbohydrates

87mgsodium

AmaranthGranola

(NoWheat,Egg,Milk)

1cupamaranthflour

2tablespoonscarobpowder

1/2cupcoarselychoppedpecansorothernuts

2tablespoonssesameseeds

1/4teaspoonsalt

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

203mgsodium

CrunchyGranola

1cupcookedbrownrice

1cuppeanuts

1cupshreddedcoconut

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

SoyRiceGranola

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

CerealSnackMix

4cupstoastedricesquarecereal

2cupspuffedricecereal

3teaspoonsmargarine,melted

1/2teaspoongarlicpowder

3tablespoonssunflowerkernels

Preheatovento350°.Measurecerealsintoalargebowl.Pouronmargarine,currypowder,andgarlicpowder.Tosstocombine.Addsunflowerkernels.Placemixtureonbakingsheetandtoastinoven10-15minutes.Cool.Storeinairtightcontainer.

Makes12servings

Oneserving=137

calories

3gprotein

26gcarbohydrates

164mgsodium

TrailMix

1/2cupunsaltedpeanuts

1/3cupshreddedunsweetenedcoconut

1/2cuppecanhalves

1/2cupraisins

1/2cupsnippedapricots

Inpreheated350°Foven,toastpeanuts,coconut,pecans,andsesameseedsonabakingsheetuntillightlybrowned(about10-12minutes).Coolandadddriedfruit.Storeinanairtightcontainer.

Makes5servings

Oneserving=164

calories

3gprotein

29gcarbohydrates

139mgsodium

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

12PizzaCrusts

RiceFlourPizzaCrust

1cupbrownriceflour

1teaspoonsugar

1package(1tablespoon)dryyeast

1/3cupwarm(105°-110°F)water

Preheatovento400°F.Combineflourandsugarinabowl.Dissolveyeastinwaterandstiruntildissolved.Addyeasttoflouralongwithoil.Mixwell.Patdoughontooiledbakingsheetorpizzapan,keepingfingerslightlyoiledtoallowforevenspreading.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.

Makes4servings

Oneserving

(withouttopping)=86

calories

1gprotein

12gcarbohydrates

142mgsodium

SpeltFlourPizzaCrust

(NoWheat,Egg,Milk)

31/2cupsspeltflour

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

AmaranthPizzaCrust

(NoWheat,Egg,Milk)

3cupsamaranthflour

1/2cuparrowroot

1/2teaspoonsalt

1/3cupvegetableoil

11/2cupswater

Preheatovento400°F.Combineflour,arrowroot,bakingpowder,andsaltinamixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintooiled12-inchpizzapan.UsepizzasauceandtoppingofchoiceBake20-25minutesoruntilbrowned.

Makes8servings

calories

3gprotein

19gcarbohydrates

14gfat

467mgsodium

RyePizzaCrust

(NoWheat,Egg,Milk)

3cupsryeflour

1/2teaspoonsalt

1/3cupvegetableoil

11/4cupswater

Preheatovento400°F.Combineflour,bakingpowder,andsaltinmixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintooiled12-inchpizzapan.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.

Makes8servings

calories

1gprotein

19gcarbohydrates

13gfat

437mgsodium

QuinoaPizzaCrust

(NoWheat,Egg,Milk)

3cupsquinoaflour

1/2cuparrowroot

1/2teaspoonsalt

1/3cupvegetableoil

11/2cupswater

Preheatovento400°F.Combineflour,arrowroot,bakingpowder,andsaltinamixingbowl.Stirinoilandwater.Mixwell.Withoiledhandspatintooiled12-inchpizzapan.Usepizzasauceandtoppingofchoice.Bake20-25minutesoruntilbrowned.

Makes8servings

calories

3gprotein

20gcarbohydrates

13gfat

457mgsodium

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-

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

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.

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.

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-

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

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

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

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-

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

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.)

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

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

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

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

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,

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,

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

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

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

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

Thistableprovidesacomparisonofkeynutrientsinonecupofvariousgrains.Eachgrainhasitsownuniquenutritionalprofile.Thelessrefinedtheflouris(wholewheatversuswhitewheat),thehigherthenutritionallevelsforvitaminB6,folicacid,pantothenicacid,magnesium,zinc,copper,andmanganese.Usewholegrainflourswheneverpossibleformaximumnutrition.

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

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

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.

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

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

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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

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

AlmondOatmealTorte,162

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

AppleCrisp,161

ApplesauceBars,191

ApricotSquares,189

BakedRicePudding,179

BananaCinnamonMuffins,130

BananaSnackCake,158

BeefandRicePizza,90

BeefandVegetablePie,99

BlueberryMuffins,134

CerealSnackMix,231

ChickenCasserole,89

ChocolateCake,163

ChocolateChipCookies,195,196

ChocolatePeanutButterChewies,202

Cornbread,141

CreamPuffs,171

Crepes,102

CrispyFriedChicken,86

CrunchyGranola,229

CurriedChickenCasserole,87

High-FiberRiceWafflesorPancakes,149

LebaneseMeatballs,100

MarshmallowCrispies,213

MediterraneanRiceSalad,108

MinifruitcakeCookies,192

PearCobbler,160

PecanCups,170

PineappleDateCake,176

PuffedRiceBalls,215

PumpkinBread,118

PumpkinPie,175

QuickRiceBranBread,142

RhubarbCrumble,157

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

RiceSalmonCasserole,94

SavoryMeatloaf,97

SavoryRiceDressing,111

SoyRiceGranola,230

SpicyCornbread,144

SugarCookies,218

TeffApplesauceCake,155

TunaandRiceCasserole,95

RyeBread,132

RyeFlourBars,216

RyeMolassesDropCookies,194

RyeOrangeSquares,205

RyePizzaCrust,238

RyeRaisinBars,188

QuickSpeltDropBiscuits,117

SpeltFlourPizzaCrust,236

SpeltPieCrust,185

SpeltChocolateChipCookies,198

SpeltFlourPlumCoffeecake,154

TeffBananaMuffins,128

TeffChocolateChipCookies,197

TeffPumpkinBread,120

MilkAlternatives

AlmondMilk,233

BrazilNutMilk,233

CashewNutMilk,233

PecanMilk,233

SesameMilk,233

WalnutMilk,233

Acorn,241

Aflatoxin,241

Allergen,241

Allergicrhinitis,241

Allergy,241

Allergyattacks,

surviving,29

AlmondMilk,233

Almonds,241

Amaranth,241-42

AmaranthCake,156

AmaranthGranola,228

AmaranthMuffins,129

Anaphylacticshock,242

Antibodies,242

Antigens,242

AppleCrisp,161

Oatmeal,18

Applesauce

ApplesauceBars,191

ApricotSquares,189

Arrowroot,242

Arthralgia,242

Artichokes,242

Azodye,242

BakedPolentawithHazelnutsandPrunes,106-7

BakedRicePudding,179

Balsamicvinegar,267

Bananas

BananaBread,142

Banana-OrangeTapioca,227

BananaSnackCake,158

Barley,242

BarleyCookies,217

BarleyPieCrust,184

BarsApplesauceBars,191

ApricotSquares,189

OatmealHoneyBars,225

RyeFlourBars,216

RyeRaisinBars,188

Beanflour,242-43

Beans,

BlackTortillaCasserole,82-83

BeefandRicePizza,90

BeefStew,98

GroundBeefSausagePatty,91

Biscuits

OatBiscuits,126

PotatoBiscuits,146

BlackBeanTortillaCasserole,82-83

Bland,Jeffrey,7,63

Blintzes,Cheese,103

BlueberryMuffins,134,137

BrazilNutMilk,233

Breads

BananaBread,142

CornbreadwithEgg,140

CornbreadWithoutEgg,141

EgglessPumpkinDateBread,119

OrangeDateBread,142

PumpkinBread,118

RaisinBread,142

RyeBread,132

SpicyCornbread,144

Brostoff,Jonathan,1

Brownies

Buckwheat,243

Bulgur,243

AmaranthCake,156

BananaSnackCake,158

chocolateCake,163

PlourlessChocolateCake,166-67

PineappleDateCake,176-77

PineappleUpsideDownCake,159

SpeltFlourPlumCoffeecake,154

Carob,243

Carrageenan,243

Casein,49-50

CashewNutMilk,233

Cassava,243

Casseroles

BlackBeanTortillaCasserole,82-83

ChickenCasserole,89

EggplantLasagnaCasserole,101

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

CheeseBlintzes,103

Chicken

ChickenCasserole,89

ChickenSalad,81

ItalianChicken,85

MexicanLasagna,79

Chocolate

ChocolateCake,163

ChocolateChipCookies,195

ChocolateFrosting,167

ChocolateTruffles,165

EgglessChocolateChipCookies,196

FlourlessChocolateCake,166-67

Cidervinegar,267

Cobbler,Pear,160

CoconutCrust,186

Coffeecake,SpeltFlourPlum,154

Combinationallergendiets,55-62

TheCompeteGuidetoFoodAllergyandIntolerance(Brostoff),1

Cookies

BarleyCookies,217

ChocolateChipCookies,195

PeanutButterBalls,201

SugarCookies,218

Cornflour,244

Corn-freediets,42-46

CornMuffins,140

Cornbread

CornbreadStuffing,112

CornbreadwithEgg,140

CornbreadWithoutE141

OzarkCornPone,143

SpicyCornbread,144

Cornmeal,244

Cow'smilkallergy,11-12

Crackers,Rice,148

CreamPuffs,171

Crepes,102-3

CrepesSuzette,102-3

Crisps

AppleCrisp,161

Cross-reactivity,10

CrunchyGranola,229

DateMuffins,137

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

Earssymptoms,34

Eczema,244

Egg-freediets,46-49

Eggsensitivities,244

Eliminationdiet,63-68

ELISA(enzymelinkedimmunosorbentassay),17

Emotionalsymptoms,33

Energyandactivitysymptoms,34

Eyessymptoms,32

Fastinganddetoxdiets,62-63

Fatsubstitutes,13

Feingold,BenF.,12

Flax,244

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

withlactose,76-77

withmonosodiumglutamate,73-75

withsalicylates,72-73

withsulfites,70-71

withyeastandmold,77-78

Four-dayrotationdiets,37-39

Frosting,Chocolate,167

Fruitsensitivities,245

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

Hazelnuts,BakedPolentawith,106-7

Headsymptoms,32

Heartsymptoms,34

Hiddenfoodallergies,15-16

Histaminefoods,245

Histamines,10,245

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

Jointsandmusclessymptoms,31-32

Kamut,246

Kingsley,Patrick,63

''KosherforPassover"vinegars,267

Lactase,246

Lactasedeficiency,10-11

Lactose,246

foodswith,76-77

Lactose-freediets,75-77

Lactulose,8

Lamb,LebaneseMeatballs,100

Lasagna

MexicanLasagna,79

ZucchiniLasagna,96

Leakygutsyndrome,7-8,246

Lee,Carlton,17

Low-salicylatediet,72-73

Lungssymptoms,33

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

Menus.SeeDietsMexicanLasagna,79

MexicanTortillaPie,92-93

Milk,10-11

Milkallergy,247

Milkalternatives,233

Milk-freediets,49-52,75-77

cookingsuggestions,51

Milksubstitutions,50-51

Miller,Joseph,17

Millet,247

Mindsymptoms,33

Mineralsupplements,18

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

BlueberryMuffins,134,137

CornMuffins,140

DateMuffins,137

PrunePlumMuffins,134

RiceBranMuffins,133

RiceFlourMuffinswithEgg,137

RiceFlourMuffinsWithoutEgg,138

Noodles,RiceFlour,110

Nosesymptoms,33

Nutmilk,247

OatBiscuits,126

OatmealFruitChews,214

OatmealHoneyBars,225

OatmealScones,123

OatmealShortbread,139

Oats,247

OntheCoeliacAffliction(Gee),19

OnionChickpeaBread,127

onionSauce,114

Oranges

OrangeDateBread,142

OzarkCornPone,143

Pancakes

Peanutbutter

PeanutButterBalls,201

PearCobbler,160

PecanCups,170

PecanMilk,233

Piecrusts

BarleyPieCrust,184

CoconutCrust,186

RiceCrust,184

RyeCrust,184

SpeltPieCrust,185

MexicanTortillaPie,92-93

PumpkinPie,175

VegetarianShepherd'sPie,104-5

Pizza,BeefandRice,90

Pizzacrusts,235-3

RyePizzaCrust,238

SpeltFlourPizzaCrust,236

Plums,SpeltFlourPlumCoffeecake,154

Polenta,106-7

Potatoflour,248

Potatostarchflour,248

Potatoes,247-48

PotatoBiscuits,146

PotatoSoup,113

Prunes

BakedPolentawithHazelnutsandPrunes,106-7

PrunePlumMuffins,134

Pudding,BakedRice,179

PuffedRiceBalls,215

Pumpkin

PumpkinBread,118

PumpkinPie,175

Quinoa,248

Raisins

RaisinBread,142

RyeRaisinBars,188

Randolph,Theron,16

RAST(Radioallergosorbent)test,17

Rhinitis,248

RhubarbCrumble,157

RiceBranMuffins,133

RiceCrackers,148

RiceCrust,184

RiceDelight,226

Riceflour,248

RiceFlourMuffinswithEgg,137

RiceFlourMuffinsWithoutEgg,138

RiceFlourNoodles,110

Rinkel,Herbert,16-17

Rotationdiet,30

Rowe,Albert,16

Rye,248-49

RyeBread,132

Ryebuckwheat,249

RyeFlourBars,216

RyePizzaCrust,238

RyeRaisinBars,188

Sago,249

Saladdressing,WalnutOilDressing,109

Salads

ChickenSalad,81

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