sweetlife_lookinside

7/27/2019 sweetlife_lookinside

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asweetlifewithoutsugar

Naturally sugar-free and gluten-free artisan recipes

joanmiller


2/29

Copght 2011 b Jon M. DisClaiMer: Th ttmnt hv not bn vtd b th FDa nd not ntndd to b bttt o poon

mdc dvc, no th nomton mnt to dgno, tt, c, o pvnt n d. Hth Dcm: i o dbtc, b to chck wth

o hth pctton bo tng n o th cp, nc ng dt wth ow-gcmc wtn n pc o g-ch on m mpov bood

g v nd t o nn o o hpogcmc qmnt.

M dpt ppcton to th oowng pop: Dgn b Nnc Cmpn: www.cmpndgn.com. Photo b lo lko: www.oko.com nd

Mn Cvn, who cn b chd t [email protected]. Tpttng b B schwtz, roton Gphc, oton-gphc.com. Pntd n Chn.


3/29

a sweet life witht sgar

N a T u r a l l y s u G a r - F r e e & G l u T e N - F r e e r e C i P e s

Jan Miller

Copght 2011 b Jon M.


4/29



5/29

cntents

Welcme t a Sweet Life 6

Lw Glycemic Natrally 6

Best Sweeteners 6

Avid These Sweeteners 10

Why Glten-Free? 11Best Flrs fr Best Reslts 12

Flr Freshness Tips 13

Chice Ingredients 13

Sgar's Bitter Side 14

12 Sgar-Related Health Prblems 15

Easy Steps fr Getting Started 16

Making the Recipes Wrk fr Y 16

Baking Tips 16Janies Glten-Free Flr Blend 17

Making Nt r Seed Milk 17

References 18

Beginning Recipes 20Ckies 36

Cnfectins 66Cakes, Pies, & Tarts 78

Raw Desserts 94

Resrces 111

Recipe Index 112



6/29

A S WEET LI FE WI THou T S uG AR

Welcme t a Sweet Life

a wt wthot th g n o, o

ndg n th dco dt md wth

nt, ow-gcmc wtn nd gtn-

gn. Th bng comot nd gtcton

wthot th wo. Now von cn njo th

tt o tdton dt, wthot th k

octd wth g nd gtn.

Whth o hv concn ch dbt

o cc d o mp wnt to mpov

o hth nd btt, o cn now ct

ottndng dt tht o pod to h.

a mkb bon tht m vngt, wthot th hm cvng whch

ccompn mot g dt.(1)

in A Sweet Lie Without Sugar, o bnt

om m o xpnc wth g- nd

gtn- dt. i h m mot pop

cp, m ct o cc, nd m t o

th nt ngdnt. Bgnnng wth th mpcp n th Bgnnng rcp cton, o

oon b cbtng wth cmpto hth

dt.

Low Glycemic Naturally

Th gcmc v o ood to t ct on

bood g v. low-gcmc cbohdt

nt th boodtm ow, tng n mo

tb bood g v, mpovd ng, nd

btt mood.

Th cp n th book w ctd to

mt pop vng hth nd nd tt.

Th fvo nd txt o o nhd dt

w dpnd pon th wtn d nd

o choc o ngdnt ( cton: Choc

ingdnt).

(Diabetic Alert: If you are diabetic, using low-glycemic

sweeteners instead of sugar may improve your blood

sugar levels and alter your oral hypoglycemic or insulinrequirements. Contact your health care provider before

starting a new food, exercise or stress-reduction program.)

Best Sweeteners

Stevia: A Sweet-Lovers Dream

Pop w ookng o g

bttt. SteviaRebaudiana, n hb n thnfow m, h ong tck cod nd n

t nt om pobb th bt nd t o

th wtn. Th tv pnt ntv to

Pg, wh t h bn d o cnt.

athogh t h no co o cbohdt,

th v o th tv pnt tt xtm

wthndd o tm wt thn g.



7/29

Mn pop bgnnng to gow th hb

n th hom gdn. a h-pckd w

wtn pot o t. in Jpn, Chn, Gmn,

M, i nd soth Ko, tv h

bn d wtn o mn . in th

u.s. t wt gnng popt.

som td qtonng th t o

tv; t mpotnt to not tht th ch h

bn don on podct ng on on pt o

th tv . Bc th who h ong

hto o g, i commnd ng on th

who xtct o tv n m cp.

Health Benefts o Stevia

Tt dbt(2)

Do not ct bood g

rdc bct n th moth, whch cn

d to tooth dc nd gm d(3)

Co-(4)

100% nt

M k cod nd f gm n th moth(5)

Ht tb

No known d ct

ud o 100 o

No dv ct whn ttd on nm

nd hmn

Shopping or Stevia

stv pocd n mn dnt w to

d vt o commc podct. yo

mght t od dd v, gn powd,

wht powd, c qd o dk qd. som

mnct on on pt o th ;

oth th nt . Dpndng on how

t pocd, t mght b od wth oth

wtn o n th ppmnt o hb cton

o o mkt. Wth o mn choc, t cn b

conng, o t m gd o.

Whn cp c o tv, i pwht powdd tv md om th nt

tv . M vot Nstv P Wht

stv extct b NNt Compn.

NNt, w oth bnd, cn now

b ond n mn mkt o odd om www.

asweetlifewithoutsugar.com.

Bc tv xtm wt, tc, too mch m tt btt. som

pop compn o coc fvo, bt hgh-

gd tv, whch gown nd pocd

c, do not hv n ttt.

Bc t ch concnttd wt-

n, om compn dd fowng gnt to

dp th tv whn t pnkd on ood.

WELCoME To A SWE ET LIF E Copght 2011 b Jon M.


8/29

A S WEET LI FE WI THou T S uG AR

Th cp n th book contn p tv

powd. rd b c. Podct wth

fowng gnt w gv wtn, o o

w hv to djt th mont d. i o p,

o cn pch qd tv; m t o

wod th p tv powd nd t t nto n

qd ngdnt n th cp.Th tv podct mkt nw nd

qck xpndng. To kp p to dt on nw

podct o chng to th cp, vt www.

asweetlifewithoutsugar.com.

Yacon Syrup: The Wonder Sweetener

ycon oot vgtb, tdton gown n

th and o soth amc. a ow-gcmcwtn, t popt mong dbtc nd

dt gowng. rch n n ndgtb g

cd ctoogocchd o FOs, con

dd wtn wth w co. FOs

condd pbotc, bc t d hth

coon bct, mpov dgton nd boot

mmn ncton.Th oot cn b dd nd gond nto

wt powd o md nto p ng n

vpoto. Bc t not htd bov 110

n th poc, t condd w ood, d

wth nzm. in tt, con p mot co

mb mo o bown g.

Health Benefts o Yacon

low co

low gcmc ()

rcommndd o dbtc()

ad dgton

stngthn th mmn tm

Good o tht Gv contnt ng

Hp wth wght o()

Shopping or Yacon

ycon vb t om hth-conco

mkt nd m o b pchd onn

n j, bott o gon jg. s: www.

asweetlifewithoutsugar.com o odng

ntcton, o k o oc mkt to tock

th vb ood. Th cp n th book hv

bn omtd ng con p ntd o

powdd con.

Erythritol: A Valuable Sweetener

ethto wt-ttng poo tht ondnt n gp, p, mhoom, o

c, om ch, wn nd b. it md

b bkng tch nto gco, mntng t

nto thto, whch thn pd to 99.5

pcnt. athogh t condd g

coho, thto do not ct g o n



9/29

coho n th bod. it h bn d o

n dt nd ow-cbohdt ood. in 1999 th

Wod Hth Ognzton (WHO/FaO) Jont

expt Commtt on Food addtv (JeCFa)

vwd th t o thto nd gv t th

hght t ctgo pob.(9)

Ptton hv bn bmttd to ddtongovnmnt gnc thoghot th wod

to xpnd th o thto. it h d

bn ppovd o n ood n mo thn

20 jdcton ncdng Cnd, Mxco,

at nd th eopn unon.

up to 90% o ngtd thto b-

obd nto th m nttn nd xctd

nchngd n th n wthn twnt-o

ho. Th mn tht nk oth g

coho ch xto o obto, thto

do not c g, botng o dh n

mot pop. Tho wth tb bow n-

dom o dgtv pobm m xpnc

om go o xtv d ct ng

mo thn on gm p d. Th cp n

th book combn thto wth tv o

con, o vng contn tv m

mont o thto. ethto cn hv

ght coo ng on th tong. it wok

w to t ong wth p tv powd n

th cp.

Health Benefts o Erythritol

low co nd ow cbohdt

Nt wtn

Zo gcmc ndx (Do not nn

o ct bood g.)(10)

look k g nd bot 0% wt

Dcd b th FDa to b Gras (Gn

rcognzd s)

Good o tth bc t dont d

bct

Mk th moth mo kn, whch cn

nhbt pq bdp

Gn do not ct g nd botng H no ttt

inc th h- o ood

Shopping or Erythritol

look o 100% p thto. som cp

n th book combn tv nd thto.

Podct ch Tv combn thto

nd tv, bt on on pt o th tv

. snc th who tv h bn

d wtn o mo thn 1500

wthot compnt, i commnd ng p

thto nd p 100% tv ntd o

Tv.

WELCoME To A SWE ET LIF E 9Copght 2011 b Jon M.


10/29

10 A S WEET LI FE WI THou T S uG AR

Avoid These Sweeteners

Agave

Mn pop gv nct, bvng t

nd hth tntv to g. a co

xmnton o gv v tht t cn hv v

hgh concntton o cto, pob hgh

thn hgh-cto con p (HFCs). Nw

ch v th dng o conmng too

mch hgh-cto con p.(11) athogh HFCs

dont nn v, cto cn contbt

to nn tnc o tp 2 dbt.(12)

Nct dont fow om th pnt th

nm mp, bt com om xpong th oot

to vo chmc nd nzm, podcng

hgh-nd cto p.(13) som compn

podc gv nct om ognc pnt

ttd wth nt nzm nd pocd t

ow tmpt, bt th podct t 0%

cto. Th cn b pobm n on v

m qntt conmd ch d.

Problems with Agave

M c wght gn(14)

M pt nd t on vt ogn(15)

M nc c cd v n th bod(1)

M contbt to dbt(1)

M com om no pnt tn

M contn ptcd

Fructose

Fcto mp g ond n mn ood,

ch hon, t, nd om oot vgtb.

it o ond n hgh-cto con p nd

gv nct. Dd nd ctzd, t ook k

tb g, bt wt.

in th 40 nc th ntodcton ohgh-cto con p cot-ctv

wtn n th amcn dt, t o obt

n th u.s. hv kocktd, ccodng to th

Cnt o D Conto nd Pvnton.(1)

Problems with Fructose

M contbt to obt(19)

M contbt to hgh bood p(20)

M contbt to kdn d(21)

M contbt to nn tnc(22)

M c ncd hng(23)

M c ncd c cd v n th

bod(24)

M contbt to nfmmton(25)

Artifcial Sweeteners

aptm nd sco cn o dtb

th dct commncton n th bod

bochmt. ionc, th cho th ct n

th c cn nc th k o obt nd b

dtmnt to ov hth.



11/29

Aspartame: Ntwt, eq, amno-

swt, nd Cnd bnd nm

o ptm. Cnt d n ov 000

podct, th vdnc bot ptm dn-

g compng. Mn d ct hv bn

potd om th o ptm. Tn pcnt

o ptm compod o mth o woodcoho. Whn htd, th bk down nto

omdhd, known ccnogn. Docmntd

cton to ptm ncd hdch,

dzzn, z, n, nmbn, mc

pm, wght gn, h, dpon, tg,

tbt, tchcd, nomn, von pobm,

hng o, ht pptton, bthng dc-

t, nxt ttck, d pch, o o tt,

tnnt, vtgo, mmo o, nd jont pn.(2)

Sucralose: in pt o cv mktng cmpgn

tht t nt, (Md om g o t

tt k g) spnd, th bnd nm o

co, chmc-ctd podct nd

do not pp n nt.

Other Sweeteners to Avoid

Th oowng wtn not commndd,

bc th ct bood g, d mcob

o dct to dgt:

Hon

Bown c p

Xto

rw cn g

Mp p

Pm g

Why Gluten-Free?

Gtn ntonc o tm mo pvntthn t w n th 1950, ccodng to ch

t Mo Cnc.(2) it cn tk th om o n

g, n ntonc o th mo o cc

d.

an g to wht o gtn c n

mmdt pon, ch hv, nzng,

nn no, t , o tomch pn. i thg to wht on, nd not to gtn, th

pon cn t oth gn contnng gtn

wth no pobm.

Gtn ntonc o non-cc gtn

ntvt (NCGs) mn pon h cc-

k mptom, thogh bood tt ngtv.

accodng to D scot lw, mn 10-30% o th us popton gtn-ntont.(2)

Cc d ct on n 100 pop

wodwd,(29) thogh t otn ndgnod

o mdgnod. it o tommn

d, cng th bod to ttck th

nng o th m nttn. smptom

nmo, ncdng g, tomch pn, dh,



12/29


dpon, aDHD, dnt nd bon dod,

jont pn, h, tngng n th g nd t,

nd nm.

undiagnosed or 'silent' celiac disease

may have a signifcant impact on survival.

The increasing prevalence, combined with

the mortality impact, suggests celiac disease

could be a signifcant public health issue,

says Joseph Murray, MD, who led the study

or the Mayo Clinic. (30)

Bc mptom o dv nd bood

tt otn nconcv, t mk good n to

mnt gtn om th dt o t t th

wk to mptom mpov. Th book

how o how nd dco t to t

gtn- dt.

Th wod gtn dvd om th Gk

wod o g. Gtn gv bkd good th ot

chw txt, mkng thm o comot ood.

in th dgtv tct, gtn tck nd tnd

to cog p th nttn w, bockng th bt

to bob ntnt om ood. undgtd gtncn tgg th mmn tm to ttck th nng

o th m nttn, cng dt.(31)

it' mpotnt to b w tht tod wht

gown to b hgh n gtn. Htoc

pop mxd wht wth oth gn, d nd

nt, bt tod wv bn d to p th

ot txt o nd hgh-gtn wht.

Best Flours for Best Results

i commnd ng th fo bnd cp on

pg 1. it h po ntton nd wok w

n vt o dh. Combnng fo hppvnt th dt om bcomng ovpowd

b on tt o txt. a m mont o

xnthn gm ddd to th fo bnd to

mpov th txt o o bkd good.

i o choo to b fo bnd, vt

o thm od onn nd n hth-conco

mkt. ingdnt v, o xpmnt wth

Wht

r

B

spt

som ot

Kmt

Gluten-Freerc

Qno

Tpoc

amnth

Bckwht

T

BnMt

Con

atchok

aowoot

soghm

T nt

Cocont

Ctd otKz

Gluten Grains



13/29

v to whch on o p. i vod

ng wht c fo o potto tch, nc

both ck qt ntton. B to d

b, om bnd wtnd. i o

mt on on knd o fo, i commnd

bown c o oghm fo.

Flour Freshness Tips

Th hgh o contnt n nnd fo mk

thm xtm phb. a, ght, ht nd

mot cn c mod nd ncdt.

inct ntton cn o b pobm.

sto o fo n g j o ood-gd

ptc contn wth tght-ttng d, o bttt, vcm pck thm. it bt to kp thm

ozn o gtd. i o dont hv oom o

th, choo coo, d, dk pc nd o

dcd t v wk.

Choice Ingredients

Fats

Butter: Ognc btt, nc chmc

qnt gt tod n th t o nm. u

ntd btt. Th ht cm go nto

mkng ntd btt, bc t ct

pvtv nd cn mk npnt fvo n

th cm. Got btt t to dgt, bt

om pop nd t fvo objctonb.

Coconut oil: Ognc cocont o th bt

btt tntv o vgn o cto

ntont. it th t pocd, cn

wthtnd htng, nd th hth bnt

compng.

Cocont o nt cht oc o

mdm-chn tt cd, whch

bobd nd convtd nto ng. it ow

n co thn oth t nd h bn hown

to tmt mtbom nd hp wth wght

o. std hv ond t o tn t nd

ow n choto thn oth o.(32) B

to ook o w, nnd xt vgn o vgn

cocont o. Mn mkt c t, o o cn

od t onn. i pcng btt wth cocont

o, ght t mo concnttd.

Oil: Md fvod ognc o ch mond,

nfow, gpd o fow m b d

n th bkd cp.

iv ncdd mgn cp

tntv, bt i do not bv t hth

choc ngdnt. i commnd pcng

mgn wth cocont o n th cp. W

know tht tdton mgn contn

tn t, whch contbt to ht d.

evn th nt mgn, thogh o

tn t nd gtn, t contn o o cno

o, whch cn b gntc modd o hgh

pocd.



14/29


Eggs and Egg Replacements

Eggs: u g ognc, -ng gg.

Ener G Egg Replacer: Whn th cp c

o th o w gg, gg pcmnt m b

d. it wok bt whkd n m mont

o cp qd bo bndng t n.

Other egg replacements: On gg n cpcn b pcd wth n o th oowng:

cp mhd potto

cp cookd pmpkn o wnt qh

cp mhd bnn

1 tbpoon gond fx d mxd n 3

tbpoon wt

1 tpoon gond ch d mxd n 3

tbpoon wt

Salt

i commnd r st, t, ctc t o

Hmn ct t ntd o common tb

t. Nt t mn-ch, fvo nd

hth thn common tb t. rmmb to

dd t thn th cp c o o ng td t.

Milk

u on o th oowng: cow mk, got

mk, nt o d mk, o cocont mk. Nt mk

cn b pchd, bt d b to b ctn

th no g ddd. s th cp on

pg 1 o mkng o own nt o d

mk ng mond, hznt, hmp d,

chw, nfow d, pcn, o wnt.

i p mond o chw mk bc o t

md fvo.

Sugar's Bitter Side

Th vg amcn t 10 pond o

g ; tht mo thn two nd h

pond ch wk.(33) Pocd ood fvod

wth g (pc hgh-cto con p)

contbtng to o ong t o obt

nd dbt. som tmt ggt thton qt o th us popton t k o

dvopng dbt. Wth o mch g n

th dt, t not png tht o bod

ctng wth cod hth pobm.

sg, ncdng nd fo, h bn

nkd to tggng nmb o hth

mbnc. Bow i hv td om o thm.Php th mot mpotnt ng dcon to

potct hth to mov g om th dt.

sbtttng nt ow-gcmc wtn

o g m hp vt th concn nd

contbt to tnng o cnt hth c

ond.



15/29

12 Sugar-Related Health Problems

1. Obt: exc g n th bod tod

t. (34)

2. atht, tn nd nfmmton: sg,

wht, con (hgh-cto con p),nd d (cto) bvd to c

nfmmton n th bod, dng to pn

nd tn.(35)

3. Bood g pobm: Hpogcm,

dbt, nd nn tnc pdmc

n o oct tod. som pot tmt

tht th t o dbt h ncd vn

hndd pcnt n th t t .(3)

4. Cnc: Nw ch h ncovd th

nk btwn g conmpton nd om

cnc.(3)

5. incton: yt, ng, pt, nd bct-

ov wt nd tch.(3) smptom

o t (ch Cndd) ovgowth mncd: tg, thg, dpon, tbt,

hdch, pobm concnttng, mc

wkn, cnt vgn nd n tct

ncton, tht oot, jock tch, ptnt

htbn, ndgton, contpton, won

jont, n congton nd o thot. (39)

. Dpon: rnd g cn d to

mood wng, hgh nd ow bood g, nd

dpon.(40)

. Food g: Con common gn, ndhgh-cto con p chp wtn

d n mot pocd ood.

. Cdovc d: std hv nkd

g conmpton to vc pobm. (41)

sg cn podc gncnt n tot

choto, tgcd nd bd choto

nd dc n good choto.(42)

9. Otopoo: Pop wth otopoo

dvd to mt g conmpton, t

dpt mpotnt mn.(43)

10. aDHD nd hpctvt: Chngng to g-

tn- nd g- dt h hd poond

ct on mn wth th pobm.(44)

11. Tooth dc: W know wht ndg do to tooth nm. som o th

wtn d n th book ct k

bct tht cng to th tth.

12. atommn d: sg h bn nkd

to tht nd mtp co.(45) (4)



16/29


Easy Steps for Getting Started

Mkng g-, gtn- dt nw

k tht w dght o nd ppot o hth.

Onc o hv om o th ngdnt, o cn

tt podcng nohng, dco tt.

Gt m wth cp ngdnt om thntodcton.

Choo on o two bgnnng cp.

shop o o wtn o od thm

onn.

Gt o cp ngdnt nd qpmnt

togth.

B ngdnt to mk o fo bnd o

pch commc on.

stt ctng!

Making the Recipes Work for You

i nvt o to gt to know th cp, thn

mk thm o own. Th hv bn w ttdto b dpndb, bt o m wnt thm mo

o wt, dpndng on o tt; o

m hv d o ngdnt tht wod dd

nq f. i o com p wth cp od

k to h, nd t to www.asweetlifewith-

outsugar.com nd i tt t to pot on th t.

i o d to tng wht, gv o

om tm to djt to gtn- gn, th

tt nd txt ght dnt. Th w

cp nd th vo tf nd concton

contn no gn.

s th hoppng ggton n th pv-

o cton to bgn tockng o ktchn.

Pchmnt pp (nbchd bt) hndo nng pn o to cnd on. rd thogh

v cp od k to t nd b o

hv ppopt pn nd ngdnt. Thn

ph p o v nd hv n!

Baking Tips

Hv ngdnt t oom tmpt.

Poton o ck n th cnt o th ovn.

Gt n ovn thmomt. Ovn v ot.

F o mng cp wth fo, thn dg

th non-hp dg o kn co th top o

th cp. Nv pck o hk th fo down.

unbchd pchmnt pp hnd onng cook ht.

B ttntv: Bkng tm w v dpnd-

ng on th z o th pn o th z o o

bkd good.

Kp woodn toothpck on hnd to tt

ck whn th don bkng.



17/29

Joanies Gluten-Free Flour Blend

Th bkng bnd m b btttd n n

cp cng o nbchd wht o wht

fo.

4 cp bown c fo

1 cp qno fo

1 cp oghm fo

cp tpoc fo

4 tpoon xnthn gm

Whk o t th ngdnt togth

v tm nd to n n tght contn,

pb n th gto o z. i o

cnt nd qno nd oghm fo, pt n nq mont o oth gtn- fo, ch

bckwht, mnth, gbnzo, mond, t, o

mt. Con tch o owoot cn bttt

o th tpoc fo. Th xnthn gm hp

to bnd th gtn- fo togth whn

motnd.

1.

Making Nut or Seed Milk

amond o chw hv th mdt tt.

it bt to ok th nt o w ho.

cp nt o d

2 cp wt

Pnch tv (opton)

in bnd combn nt, wt & tv.

Cov nd bnd on hgh nt mooth. yo

cn th mk o tn t thogh

v o chcoth o nt mk

bg.

Mk w kp o v d n th gto.

Fo wht mk, bnchd mond. a qck

mthod to bnd 2 cp wt wth cp nt

o d btt.

1.

2.



18/29


1. Obesity Research 10() (Jn 2002) 4-.

2. Jppn, PB, t . Dptmnt o endocnoog ndMtbom, ah unvt Hopt, Dnmk;Metabolism (Fb 2000) 49(2):20-14.

3. Johnon, D. r. eton, J; stvod, Nt! a spcPntton To Th Co Conto Conc 23dann Mtng Tcon, azon (Novmb 4-, 1990).

4. Dr. Julian Whitakers Health & Healing, (Dcmb1994) Vo. 4, No12.

5. Bonv, B, Bonv, lnd, Gt, Donn; Th stvsto: a t o ncdb wtn & ntg. 2000b Donn Gt.

. Wt W, Mnon J., l s.; Gcmc ndx, gcmc odnd k o tp 2 dbt. American Journal o ClinicalNutrition. (2002) (sppmnt): 24s-0s.

. Gnt s, Cb W, Hbb N, Pon J, Co iM, Ga, snchz s.; Clinical Nutrition. inttto spod invtgcon Bogc (iNsiBiO), ConjoNcon d invtgcon Cntc Tcnc(CONiCeT), unvdd Ncon d Tcmn (uNT),Chcbco 41, 4000-sn Mg d Tcmn,Tcmn, agntn. (2009 Fb 2).

. iBiD.

9. Gras Notc 00029: ethto tt cd t www.c-cdt.d.gov/cpt/cn/g_notc/gn029.pd.

10. Bnt, W.O., Bozc, J.F., Fmm, G., Mnto, i.C.ethto: a rvw o Boogc nd Toxcoogcstd. rgto Toxcoog nd Phmcoog 24(199) atc No. 009: s191-s19.

11. a wt pobm: Pncton ch nd tht hgh-cto con p pompt condb mo wghtgn. Potd Mch 22, 2010 b H Pk 2010.Th Tt o Pncton unvt. Pncton, NwJ 0544 usa.

12. rchd J. Johnon, MD.; Th sg Fx: Th hgh-cto ot tht mkng o t nd ck. 200 b rchd J Johnon wth Tmoth Gow: 55.

13. us Ptnt 54333Mthod o podcng ctop om gv pnt, Ptnt stom.

14. rchd J. Johnon, MD.; Th sg Fx: Th hgh-cto ot tht mkng o t nd ck. 200b rchd J. Johnon wth Tmoth Gow: .

15. iBiD: 9,11.

1. iBiD: 10-11,1-3.

1. amcn Jon o Cnc Ntton, Vo. , No. 5(Novmb 2002) 2002 amcn soct oCnc Ntton: 911-922.

1. a wt pobm: Pncton ch nd tht hgh-cto con p pompt condb mo wghtgn. Potd Mch 22, 2010 b H Pk 2010.Th Tt o Pncton unvt. Pncton, NwJ 0544 usa.

19. rchd J. Johnon, MD.; Th sg Fx: Th hgh-cto ot tht mkng o t nd ck. 200b rchd J. Johnon wth Tmoth Gow: 29-32.

20. iBiD: 10-11.

21. iBiD: 11.

22. iBiD: 53-5.

23. iBiD: 3-.

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25. iBiD: -9,135.

2. Dptmnt o Hth nd Hmn svc; rpoton a adv rcton n th adv rctonMontong stm, (Fb 25 nd 2, 1994).

2. http://www.mocnc.og/nw2009-t/5329.htm.

2. lw, D. scot; Gtn sntvt: aGtontoogt Pon Jon Downth Gtn rbbt Ho. scot-F Nwtt(01/30/200).

29. Cc D. Mo Fondton o Mdc edctonnd rch; 2001-2010.

30. http://www.mocnc.og/nw2009-t/5329.htm.

31. Dowd, B. nd smth, J. Wk; sm G, at,nd th cc cton. abtct, Bth MdcJon (194, ap ) 2(5909): 45-4.

32. F, Bc. Th Cocont O Mc. 2004 b BcF, C.N., N.D.

33. Fnc, rmond. Nv B sck agn. 2002rmond Fnc: 90.

34. Kn, H., t . Ntnt intk, adpot, nd Dbt.

Bth Mdc Jon (199) 1:00 55-5.

35. sthnd, Con. Th Bod Know How to styong. 200 2009 b Con sthnd.

3. rt (Octob 30, 200).

3. Qn, Ptck; Cnc swt Tooth. Ntton scncNw (ap 2000) rothkop, M.. Ntton. (J/ag1990)(4).

3. rmond Fnc, Nv B sck agn. 2002rmond Fnc: 92.

39. Cook, W. J.; Th yt Conncton. TN: 194 bPoon Book.

40. Chtnn, l.; Th ro o Cn nd sg n

Dpon. Ntton rpot (Mch 1991) 9(3): 1-24.41. Howd, Bb, PhD, W-rott, Jdth, rD, edD;

sg nd Cdovc D: a sttmnt oHthc Poon Fom th Commtt onNtton o th Conc on Ntton, Phc actvt,nd Mtbom o th amcn Ht aocton.

42. abnk, M. nd uch i. H.; intcton o Dtsco nd Fb on sm lpd n Hth yongMn Fd Hgh Cbohdt Dt. amcn Jono Cnc Ntton (19) 43:419.

43. Tjdhn, l. nd lm, M.; a Hgh sco DtDc th Mchnc stngth o Bon nGowng rt. Jon o Ntton (199)12:10,110.

44. Bdonc, J. l.; attnton Dct nd inntHpctvt. Pdtc rch (1995) 3(4):539-542 rv enm (Jn 2001) 4(1)11-4.

45. Dngton, l., rm, N. W. nd Mnd, J.r.; Pcbo Contod, Bnd std o Dt

Mnpton Thp n rhmtod atht lnct(Fb 19) 45(1):23,23.

4. end, s.; Th C nd C o Mtp sco,Th D to end D (M 3, 199)1(3): 59,3.



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beginning recipesThis sectin incldes

a wide variety f desserts.

once y have yringredients, yre ready

t create, enjy,and thrive.



21/29

oatmeal Ckies 22

Brwnies with Mashed Yam 23

Jam Thmbprints 24

upside Dwn Frit Cbbler 25

Raw Chclate Cheesecake 26

Raw Lemn Cheesecake 27

Rich Apple Mfns 28

Chclate Trfes with Caca Nibs 29

Carrt Cake 30

Chclate Beet Cake 32

Qina Breakfast Cake 34

Aprict-Ccnt Trfes 35



22/29

22 A SWEE T LIF E WITHouT SuG A R

oatmeal CkiesThese satisfying ckies ffer sperir ntritin.

Gji berries (als called wlfberries) act as an antixidant.Flax seeds are rich in healthy fats.

2

/3

cp btt, mgn o cocont o, otnd2 gg o gg pcmnt

cp gtd pp

2 tpoon vn xtct

3 tbpoon con p

1 cp gtn- fo bnd1/ -1/4 tpoon p tv powd

tpoon bkng od

tpoon bkng powd tpoon t

2 cp gtn- od ot o qno fk

cp n (opton)

cp choppd nt

cp nfow o pmpkn d

cp gond fx d

cp goj b

Pht th ovn to 350.Cm th btt, gg, pp, vn nd con.

st o whk togth th fo, tv, bkng od,

bkng powd, nd t.

Combn th fo mxt wth th ngdnt om

tp 2.

st n th ot, n, nt, d, nd b.Dop b tpoon onto gd o nd bkng

ht.

Bk o 12 to 15 mnt o nt godn.

1.2.

3.

4.

5.6.

7.



23/29

B E GI NNI NG R E CI PE S 23

Brwnies With Mashed YamThese taste qite rich, with very little btter and n sgar.

Brwnies sally depend n the sgar fr that chewy textre,bt yam is a gd sbstitte.

4 tbpoon btt, mgn, o cocont o2/3 cp mhd cookd m

1 gg o gg pcmnt

1 tbpoon vn xtct

cp con p2/3 cp nwtnd coco o cob powd

cp gtn- fo o fo bnd

tpoon bkng od

1/ -1/4 tpoon p tv powd tpoon t

Pht th ovn to 325.

Mt th btt, mgn o cocont o ov ow ht.

in mxng bow o poco, bt th btt, m,

gg, vn, nd con.

Whk o t v tm th coco, fo, bkng

od, tv nd t.

st th fo mxt nto th wt ngdnt jtnogh to mx.

Po th btt n gd -nch q bown

pn.

Bk o 25 mnt o nt b m bt not hd.

Coo n th pn nd ct. Mk 1 bown.

1.2.

3.

4.

5.

6.

7.8.



24/29


Jam ThmbprintsThey lk festive, and they are fast and easy t prepare in a fd prcessr.Instead f frit spread, y can tp each with a slivered almnd r a pecan.

1 cp mond, wnt o pcn

cp od ot o qno fk

cp hddd nwtnd cocont

cp gtn- fo bnd1/ tpoon p tv powd

tpoon t

tpoon bkng powd

cp btt o cocont o

1 tpoon vn1

/4 cp con punwtnd t pd

Pht th ovn to 350.

in ood poco, wth th s bd, gnd th ntnt n bt not o.

add th ot o qno fk, cocont, fo, tv, t

nd bkng powd nd p w tm.

sc th btt nto o chnk nd dd t, ong

wth th vn nd con. i ng cocont o,

tbpoon.

Poc nt th dogh tt to hod togth.

ro nto b, bot 1 nch n dmt.

Pc thm on gd o nd cook ht.

in th cnt o ch b mk n ndntton wth o

thmb.

F ch wth poon o nwtnd t pd.Bk nt ght bown, bot 15 mnt.

1.

2.

3.

4.

5.

6.

7.8.

9.10.



25/29


upside Dwn Frit CbblerThis recipe is easy and fn. The biscit layer starts n the bttm

and ats p thrgh the frit, t thicken it.

Biscuit layer

1 cp gtn- fo bnd1/ tpoon p tv powd

3 tpoon bkng powd

Pnch t

1cp mk (d, nt o cocont)

Fruit layer

2 cp t (b, ch, cd

pch o pp) cp con p1/ tpoon p tv powd

2 tbpoon mon jc

cp jc o wt

2 tbpoon btt

Biscuit layer

Pht th ovn to 350.Whk o t togth th fo, tv, bkng powd

nd t.

st n th mk jt nogh to motn th d

ngdnt.

Po th btt nto mdm co o ck pn.

spd th btt to th pn.

Fruit layer

Mx th t wth th con, tv, mon jc nd

wt o jc.

spoon th t ov th btt, pdng gnt.

Ct th btt nto m pc nd dot th cobb.

Bk n th cnt o th ovn o 1 ho o nt th

bct ook m.

1.2.

3.

4.

5.

1.

2.

3.

4.



26/29


Raw Chclate CheesecakeDairy-free, creamy and brsting with avr,

these raw cheesecakes are qick t make in a blender.

Crust

cp pcn o wnt, okd 15 mnt

nd dnd

cp cco powd

cp nwtnd n-hd cocont

tpoon cnnmon (opton)1/ tpoon tv powd

2 tbpoon con p

Filling

3 cp chw

2 cp mond mk

cp con p

tpoon tv powd

1 tbpoon vn

cp cco powd

1 tbpoon mqt m (opton)

cp cocont btt

Crust

Bo ttng th ct, ok th chw n thmond mk o 1 ho. Dont dn. sv o th ng.

Mnwh, combn ct ngdnt n poc

nd poc nt dogh om.

spd th ct n th bottom o 9-nch png-om

pn. P m to om ct on th bottom o th

pn on.

Filling

in hgh-powd bnd, combn th chw

okd n mond mk, con, tv, nd vn. Bnd

on hgh nt mxt cm.

add th cco, mqt nd cocont btt nd bnd

gn. Mxt w b thck.

spd th ng vn ov th ct.Fz o 1-2 ho, thn gt nt m.

rmov ng nd c nto 12 pc.

1.

2.

3.

1.

2.

3.4.5.



27/29


Raw Lemn CheesecakeA perfect blend f sweet and tart.

Crust

cp wnt

cp pcn

Filling

3 cp chw, okd 1 ho

Zt o 2 g mon

1 cp mon jc

1 cp mond mk1/3 cp con p (o 3 choppd dt)

tpoon p tv powd

cp cocont btt

Crust

sok th wnt nd pcn n 1 cp wt o 15

mnt. Dn w.Gnd n ood poco o chop n.

spd th ct onto th bottom o 9-nch png-

om pn.

Filling

Dn th chw.

Zt th mon thn jc thm.

in tong bnd, bnd th chw, mon jc,

mond mk, nd con o dt nt cm.

add th tv, zt, nd cocont btt, nd bnd

w.

Po th ng onto th ct nd pd gnt.

Fz o 2 ho, thn gt o t t 2 ho

bo vng.

1.

2.

3.

1.

2.3.

4.

5.

6.



28/29

Lemn Bars withGinger Crst

page 65


29/29

Cookie Assortment:

Chewy Amaranthpage 38Bckwheat Chclate

Chnkpage 45

Hazelnt Biscttipage 44

Jam Thmbprintspage 24

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