DRIED FRUIT AND NUT BARS

2 cups allowable dried fruit(apples, cranberries, mango)
2 cups walnuts, sesame seeds or other allowable nut
pinch of salt (optional)
1/2 tsp flavoring of choice

Using a food processor or blender, cut fruit into small pieces, toss into the food processor or blender, add nuts, seeds, blend until ball forms.

Press batter firmly into an oiled pie pan or cookie sheet, cut into squares. Or place form into small balls and roll in addition chopped nuts or seeds. Store in the refrigerator.

SWEET POTATO CHICKPEA BURGERS

2 small yams or sweet potatoes
1/3 cup chickpea flour
2 heaping tablespoons flax meal (or 1 egg) or omit
1/4 tsp salt
1 tsp cumin
1 tbsp Dijon mustard (optional)
1/4 cup fresh parsley, or 1 tbsp dried parsley (optional)
Dash pepper

1) Bake or steam sweet potatoes till tender. Remove skins, and scoop flesh into a food processor fitted with the S blade.
2) Add remaining ingredients to food processor and pulse to combine. Scrape the sides of the bowl down and process again, adding as much water as you need to make the mix smooth and uniform. Careful here! If you add even a tablespoon too much, you’ll end up with dough that’s too soft to form into patties. Add the water sloooowly.
3) Stop as soon as the mix is even, and shape it into two burgers. You can either
• bake the burgers at 375 for about twenty-five minutes, or
• Spray a pan with coconut oil or other allowable oil and grill them on each side till crispy and cooked through.

Makes about 2 servings
Nutrients Per Serving:
Calories: 355
Protein: 9 g
Carbohydrate: 51 g
Fat: 13 g
Fiber: 7 g
Sodium: 475 mg
Potassium: 1115 mg
Phosphorus: 167 mg

adapted from: www.choosingraw.com

YEAST FREE BREAD

Yeast Free Bread

Makes; 12 servings

Ingredients:
3 cups of whole grain flour (i.e. whole wheat, barley, rye, oat, kamut, etc)
Note: if using a non gluten flour such as rice, buckwheat or amaranth, corn or potato, they will not hold well unless mixed with gluten containing flours or a binding agent such as egg)
1 1/2 cup water
1 Tb baking powder
1 Tb oil
1/4-1/2 tsp salt

Instructions:
Mix liquids and dry ingredient separately, then combine and mix well
Place is a greased and floured 9 x 5 inch loaf pan and Bake 375 degree for 50-55 minutes
When knife comes out clean and top is light to medium brown bread is ready to cool on a rack. Let cool in span for at least 1/2 hour. Do not cut the bread until completely cooled.

Nutrient Analysis: per average slice

Calories 112
Protein 4 g
Carbohydrate: 22 g
Fat: 2 g
Fiber: 4 hg
Sodium: 2 mg
Potassium: 122 mg
Phosphorus: 104 mg

BANANA MUFFINS

2 cups mashed banana(about 3 bananas)
1/2 cup dried fruit of choice
1 tsp orange peel
2 tsp vanilla
4 cup allowable flour(almond and rice flour are nice)
1/2 cups chopped nuts
4 tsp baking powder or bakers ammonia
1 tsp salt
1/4 tsp baking soda
1 cup brown sugar or other sweeteners
1/3 cup allowable oil
2 eggs or additional mashed fruit

Preheat the oven to 400 degrees. Coat muffin pans with cooking spray. Combine banana, dried fruit and orange peel, vanilla, set aside. In a separate bowl combine the flour, nuts and baking powder, salt, cinnamon and baking soda, set aside. In a large bowl stir in the sugar, oil and eggs. Stir in half the dry ingredients. Stir in half the fruit mixture. Working in batches stir in the remaining ingredients, alternating dry and wet ingredients. Batter will be fairly think. Scoop the batter into muffin pans and bake for 15-18 minutes or until a wooden pick comes out clean when inserted in the center. The muffins can be stores up to 3 days at room temperature or in the freezer up to 3 months.

Makes about 20 muffins
Nutrient Analysis per Muffin:
Calories: 232
Protein: 3 g
Carbohydrate: 42 g
Fat: 6 g
Fiber: 2 g
Sodium: 240 mg
Potassium: 226 mg
Phosphorus: 148 mg

CAROB BROWNIE

• 1 cup amaranth flour
• ¼ cup arrowroot (or rice or potato starch)
• 1⁄3 cup carob powder
• ½ teaspoon baking soda
• ¾ cup apple juice concentrate, thawed
• ¼ cup oil

Preheat your oven to 350oF. Oil and flour a 9 inch by 5 inch metal loaf pan. If your carob powder contains lumps, press it through a strainer with the back of a spoon to remove the lumps before measuring it. Combine the amaranth flour, arrowroot, carob powder, and baking soda in a bowl. In another bowl or measuring cup, stir together the apple juice concentrate and oil. Stir the liquid ingredients into the dry ingredients until just mixed and immediately put the batter into the prepared pan. Bake for 20 minutes. The batter will puff up during baking and then collapse either near the end of the baking time or after you remove the brownies from the oven. Do not overbake. The “toothpick test” does not apply to these brownies; if you test them with a toothpick, the toothpick will come out with wet dough on it. These brownies have a moist, chewy texture. Makes 8 to 10 brownies.

NUTRIENT INFORMATION(per brownie):
Calories: 184
Carbohydrate: 25 g
Fat: 8 g
Protein: 3 g
Fiber: 3 g
Sodium: 82 mg
Potassium: 186 mg
Phosphorus: 140 mg

LIVING WITHOUT BREAD

"We live in a world dependent on bread, but do you really need it? Here are some great substitutions if you find yourself missing bread.

ROLL UP WITH GREENS: use lettuce, cabbage or cooked collard green leaves. Wrap your favorite sandwich fillings in these instead of using bread

SPRING ROLL WRAPPERS: Spring roll wrappers can be made from rice or tapioca . All you need to do is soak them in water for 45 seconds and you can use them for everything. Roll up nut butters and fruit, veggies and tofu, scrambled eggs or meat and veggies. The wrappers can keep in the refrigerator for a long time, unlike bread.

TOP YOUR HOT CEREAL: Instead of peanut butter on bread, cook your favorite hot cereal and top it off with an allowable nut butter(add sweetners or jelly if desired).

EGGPLANT SANDWICH: Grill slices of eggplant, place a filling of cheese, tomato, lettuce or other allowable veggies, tofu between 2 slices of the grilled eggplant. For more protein add dip the eggplant in egg and allowable flour before grilling.

ZUCCHINI ROLL UPS: Thinly slices zucchini, place small amounts of cheese, sandwich filling in one end and roll up. Secure with a toothpick until ready to eat.

NUTS CHEESE

1/4 cup pistachios
1/2 cup pine nuts
1/4 cup almonds
1 Tbsp olive oil
1/4 C lemon juice
1 teaspoon herbs (basil, rosemary, oregano, etc depending on LEAP results)
1/2 tsp salt
water, if necessary
--> finely chop nuts in food processor. Add oil, lemon, and herbs- blend until smooth. Add as little water as possible to keep a thick consistency. Salt to taste

OR (For Phase 6):
1/3 macadamia
2/3 cup cashews
1 Tbsp oil
1/4 cup lime juice
1/2 bunch cilantro
1/2 red bell pepper
1/2 teaspoon salt

NUTRIENT INFORMATION (estimate 2 Tablespoon serving):
Calories 120
Carbohydrate 4 g
Fat 11 g
Protein 3 g
Fiber 1 g
Sodium: 145 mg
Potassium: 130 mg
Phosphorus: 90 mg

QUINOA SALAD

1 cup water
1/2 cup quinoa- well drained
1 cup chopped green, yellow and/or orange sweet pepper (optional)
2 tomatoes, chopped (optional)
1 cup dried, cooked garbonzo beans(chickpeas) or other allowable bean, rinsed and drained well(optional)
1/2 cup chopped green onion or celery
2 tablespoons chopped parsley
2 tablespoons chopped mint
2 tablespoons lemon juice
salt and pepper as desired

1. In small saucepan combine water and quinoa. Bring to boil, reduce heat. Cover and simmer about 15 minutes or until water is absorbed. Remove from heat and set aside.
2. Meanwhile, in a large bowl, combine sweet pepper, tomatoes, beans green onions, parsley and mind. Add the cooked quinoa, mix well. Add lemon juice, toss well to mix. Season to taste with salt and black pepper. Cover and refrigerate for 2 to 4 hours before serving. Makes 4 to 6 servings.

NUTRIENT INFORMATION(per serving):
Calories: 143
Protein: 6 g
Carbohydrate: 27 g
Fat: 2 g
Fiber: 5 g
Sodium: 174 mg
Potassium: 495 mg
Phosphorus: 161 mg

RICE MUFFINS

1 1/2 cup rice flour or other allowable flour
1/2 tsp salt
2 tsp baking powder or 2 tsp bakers ammonia(corn free)
1/4 tsp baking soda
4 Tbsp allowable oil
1/4 cup fruit puree
1 cup water or milk

Mix and spoon into greased muffin tins and bake at 350 degrees for 15 to 20 minutes . Makes 12 muffins

NUTRIENT INFORMATION(per muffin):
Calories 92
Carbohydrate 12 g
Fat 10 g
Protein 6 g
Fiber 2 g

Peanut Butter Cookies

Servings: 1

Ingredients:

1 1/2 c AM Crunch Peanut Butter

3/4 c Honey

-OR- other natural sweetener

1 t Vanilla

1/2 c AM Brown Rice Flour

3/4 c AM Barley Flour

Directions:

1) Stir peanut butter, honey and vanilla together. Mix rice and barley flour together and stir into mixture. The mixture should be easy to roll into a ball.

2) On an oiled cookie sheet, roll out the dough into small balls and then flatten the balls out fairly thin.

3) Bake 7-8 minutes at 350 F. Let cool on the cookie sheet before removing.

Recipe Edited by: Food Counseling Services

NUTRIENT INFORMATION (per cookie):
Calories 185
Carbohydrate 22 g
Fat 10 g
Protein 6 g
Fiber 2 g