5 c fruit pie filling
Topping:
1 c rice or spelt flour
1/4 c Splenda or 3 T stevia
1/4 c butter, melted
1 1/2 t baking powder
1/2 c rice milk
1/2 t almond or vanilla extract
1/4 t salt
Spray inside of 2 to 3 1/2 quart slow cooker with cooking spray. Pour pie filling into cooker. Beat remaining ingredients with spoon until smooth. Spread batter over pie filling. Cover and cook on high heat setting 1 1/2 to 2 hours or until toothpick inserted in center comes out clean.
Pie Filling
5 c fruit of your choice
2 1/2 T lemon juice
1/3 c sugar or Splenda or 3 T stevia
1/3 c packed brown sugar
2 1/2 T cornstarch
1 t cinnamon
1/4 t nutmeg
1/4 c water
Finely chop or mash fruit. Combine fruit and lemon juice; set aside. In a saucepan, combine sugars, cornstarch, cinnamon and nutmeg; stir in water. Bring to a boil, stirring occasionally; boil 2 minutes. Add fruit.
2 1/2 T lemon juice
1/3 c sugar or Splenda or 3 T stevia
1/3 c packed brown sugar
2 1/2 T cornstarch
1 t cinnamon
1/4 t nutmeg
1/4 c water
Finely chop or mash fruit. Combine fruit and lemon juice; set aside. In a saucepan, combine sugars, cornstarch, cinnamon and nutmeg; stir in water. Bring to a boil, stirring occasionally; boil 2 minutes. Add fruit.
Crustless Greens Pie
1 1/2 lbs. Swiss chard
1/2 lb arugula
3/4 lb dandelion greens
3 T unsalted butter
1 T extra virgin olive oil
1 onion, finely chopped
2 cloves garlic, minced
1/2 small banana pepper, seeded and finely chopped
2 small zucchini, grated
1/3 c chopped fresh basil
1/4 c chopped fresh parsley
1/2 t salt
1/4 t freshly ground black pepper
3 extra large eggs, lightly beaten
1/2 c freshly grated Parmesan cheese
1/4 c fresh bread crumbs
Trim the chard, arugula and dandelion greens. Discard the stems and chop the leaves. Preheat the oven to 375F. Heat 1 T of the butter with the oil in a medium saucepan. Add the onion and cook one minute. Add the garlic and cook one minute longer. Stir in the pepper, chard, arugula, dandelions, zucchini, basil, parsley, salt and pepper. Cook covered, over medium heat, until very tender, about 15 minutes. Remove the cover and cook, stirring frequently, until all liquid has evaporated, about 25 minutes. Transfer to a large mixing bowl. Beat the eggs into the greens and pour the mixture into a buttered 9-inch glass or ceramic quiche pan. Sprinkle with the Parmesan cheese. Melt the remaining 2 T butter in a small skillet over medium heat. Stir in the bread crumbs and sauté until golden. Spoon them over the pie. Bake 25 minutes. Let stand at least 10 minutes before serving. Serves six.
Note: Greens can be substituted using your favorites.
1/2 lb arugula
3/4 lb dandelion greens
3 T unsalted butter
1 T extra virgin olive oil
1 onion, finely chopped
2 cloves garlic, minced
1/2 small banana pepper, seeded and finely chopped
2 small zucchini, grated
1/3 c chopped fresh basil
1/4 c chopped fresh parsley
1/2 t salt
1/4 t freshly ground black pepper
3 extra large eggs, lightly beaten
1/2 c freshly grated Parmesan cheese
1/4 c fresh bread crumbs
Trim the chard, arugula and dandelion greens. Discard the stems and chop the leaves. Preheat the oven to 375F. Heat 1 T of the butter with the oil in a medium saucepan. Add the onion and cook one minute. Add the garlic and cook one minute longer. Stir in the pepper, chard, arugula, dandelions, zucchini, basil, parsley, salt and pepper. Cook covered, over medium heat, until very tender, about 15 minutes. Remove the cover and cook, stirring frequently, until all liquid has evaporated, about 25 minutes. Transfer to a large mixing bowl. Beat the eggs into the greens and pour the mixture into a buttered 9-inch glass or ceramic quiche pan. Sprinkle with the Parmesan cheese. Melt the remaining 2 T butter in a small skillet over medium heat. Stir in the bread crumbs and sauté until golden. Spoon them over the pie. Bake 25 minutes. Let stand at least 10 minutes before serving. Serves six.
Note: Greens can be substituted using your favorites.
Brunch Casserole for crockpot
1 1/2 lb ground beef
1 large onion; finely chopped
2 T olive oil or butter
2 garlic cloves; minced
1-4 oz. mushrooms -- sliced, drained
2 t salt
1/2 T oregano -- leaf
1/2 T nutmeg
3 T cornstarch
6 eggs -- beaten
1/2 pk chopped frozen spinach, drained
1/4 c rice milk -- scalded
1/2 c sharp cheddar cheese; grated
In skillet, lightly brown ground beef and onion in olive oil; drain well. Place in well-greased crock-pot. Stir in remaining ingredients except eggs, milk and cheese until well blended. Beat eggs and milk together. Pour over other ingredients; stir well. Dust with additional nutmeg. Cover and cook on LOW setting for 7 to 10 hours or until firm. Just before serving, sprinkle with grated cheese. 6 to 8 servings
1 large onion; finely chopped
2 T olive oil or butter
2 garlic cloves; minced
1-4 oz. mushrooms -- sliced, drained
2 t salt
1/2 T oregano -- leaf
1/2 T nutmeg
3 T cornstarch
6 eggs -- beaten
1/2 pk chopped frozen spinach, drained
1/4 c rice milk -- scalded
1/2 c sharp cheddar cheese; grated
In skillet, lightly brown ground beef and onion in olive oil; drain well. Place in well-greased crock-pot. Stir in remaining ingredients except eggs, milk and cheese until well blended. Beat eggs and milk together. Pour over other ingredients; stir well. Dust with additional nutmeg. Cover and cook on LOW setting for 7 to 10 hours or until firm. Just before serving, sprinkle with grated cheese. 6 to 8 servings
Zucchini - Browns (substitute for hash browns)
1 T extra virgin olive oil
3 garlic cloves, finely chopped
1 c chopped red onion
1 t thyme
1 T basil
4 medium zucchinis, grated
salt and pepper
1/4 c chopped parsley
1/2 c pastry flour
3 T grated Parmesan cheese
4 eggs, separated
In a large skillet, heat the olive oil and sauté the garlic and onions until the onions begin to look translucent. Add the herbs and cook for another few minutes. Add the zucchini and lower the heat. Cook for another 5 minutes. Remove this from the heat, taste, and add salt and pepper, as you like. When you've gotten the flavor you like, add the parsley. Taste again to see what the parsley have done to your flavoring and adjust if necessary. Set aside.
In a separate bowl, mix the flour and Parmesan. Stir this into the zucchini mixture. Whisk the egg yolks and add them to the mixture. Then, beat the egg whites until stiff and fold them into the mixture. Heat a skillet and add some oil for cooking. When the oil begins to sizzle, add the batter to the skillet (a la pancakes). From here, you can work the fritters much like pancakes. Carefully flip them over when they begin to brown. Don't allow them to burn. Between each fritter set, inspect the pan to make sure there is enough oil so that you do not burn the next set.
3 garlic cloves, finely chopped
1 c chopped red onion
1 t thyme
1 T basil
4 medium zucchinis, grated
salt and pepper
1/4 c chopped parsley
1/2 c pastry flour
3 T grated Parmesan cheese
4 eggs, separated
In a large skillet, heat the olive oil and sauté the garlic and onions until the onions begin to look translucent. Add the herbs and cook for another few minutes. Add the zucchini and lower the heat. Cook for another 5 minutes. Remove this from the heat, taste, and add salt and pepper, as you like. When you've gotten the flavor you like, add the parsley. Taste again to see what the parsley have done to your flavoring and adjust if necessary. Set aside.
In a separate bowl, mix the flour and Parmesan. Stir this into the zucchini mixture. Whisk the egg yolks and add them to the mixture. Then, beat the egg whites until stiff and fold them into the mixture. Heat a skillet and add some oil for cooking. When the oil begins to sizzle, add the batter to the skillet (a la pancakes). From here, you can work the fritters much like pancakes. Carefully flip them over when they begin to brown. Don't allow them to burn. Between each fritter set, inspect the pan to make sure there is enough oil so that you do not burn the next set.
Apricot Chicken Serves One
1 T apricot preserves 1 T Russian or French salad dressing
Pinch ginger, optional 1 bone-in chicken breast half
Salt and pepper to taste
In a small bowl, combine preserves, salad dressing and ginger if desired; set aside. Place chicken in a greased 8-inch square baking pan; sprinkle with salt and pepper. Top with apricot mixture. Bake, uncovered at 350 degrees for 50 to 55 minutes or until chicken juices run clear. Yield: 1 serving
Note: Make up several ahead of time and freeze them individually to defrost later for a quick fix meal.
Pinch ginger, optional 1 bone-in chicken breast half
Salt and pepper to taste
In a small bowl, combine preserves, salad dressing and ginger if desired; set aside. Place chicken in a greased 8-inch square baking pan; sprinkle with salt and pepper. Top with apricot mixture. Bake, uncovered at 350 degrees for 50 to 55 minutes or until chicken juices run clear. Yield: 1 serving
Note: Make up several ahead of time and freeze them individually to defrost later for a quick fix meal.
Rice-Flour Pie Crust
Makes 1 Crust
A no-role, press-in-place crust for your favorite filling. Fill it before or after baking.
1/3 c raw Brazil nuts or cashews
3/4 c brown rice flour
1/4 t ground cinnamon (optional)
3 T water
2 T extra virgin olive oil
2 T honey
Grind the nuts to a fine powder in a blender. Transfer them to a 9-inch pie plate. Add the flour, cinnamon or nutmeg. Mix well with a fork.
Combine the water, oil and honey in a small saucepan. Heat gently only until honey liquefies. Pour over the flour in the pie plate. Stir with a fork until well blended. Let stand a few minutes for rice flour to absorb liquid.
Shape the crust by pressing mixture firmly into place with your fingers, covering bottom and sides of plate evenly. Pat top edge of crust into a straight edge.
Fill and bake as directed in pie recipe.
A no-role, press-in-place crust for your favorite filling. Fill it before or after baking.
1/3 c raw Brazil nuts or cashews
3/4 c brown rice flour
1/4 t ground cinnamon (optional)
3 T water
2 T extra virgin olive oil
2 T honey
Grind the nuts to a fine powder in a blender. Transfer them to a 9-inch pie plate. Add the flour, cinnamon or nutmeg. Mix well with a fork.
Combine the water, oil and honey in a small saucepan. Heat gently only until honey liquefies. Pour over the flour in the pie plate. Stir with a fork until well blended. Let stand a few minutes for rice flour to absorb liquid.
Shape the crust by pressing mixture firmly into place with your fingers, covering bottom and sides of plate evenly. Pat top edge of crust into a straight edge.
Fill and bake as directed in pie recipe.
No Sugar Apple Pie
3 T cornstarch
1 T ground cinnamon
12 oz. unsweetened apple juice concentrate
6 c thinly sliced apples
1 recipe pastry for a 9 inch double crust pie
Preheat oven to 350 degrees.
Whisk together the cornstarch, cinnamon and 1/4 of the apple juice.
In a saucepan over medium heat, simmer the apples in the remaining apple juice until tender. Add the cornstarch mixture and stir until thickened.
Pour into bottom crust and cover with top crust. Bake for 45 minutes.
1 T ground cinnamon
12 oz. unsweetened apple juice concentrate
6 c thinly sliced apples
1 recipe pastry for a 9 inch double crust pie
Preheat oven to 350 degrees.
Whisk together the cornstarch, cinnamon and 1/4 of the apple juice.
In a saucepan over medium heat, simmer the apples in the remaining apple juice until tender. Add the cornstarch mixture and stir until thickened.
Pour into bottom crust and cover with top crust. Bake for 45 minutes.
Double Apple Pie
Use baking apples that will hold their shape such as Yellow Delicious, Greening, Granny Smith, Jonathon, Gala, Fuji, etc, or a mixture of these. Don't use McIntosh they disintegrate into sauce).
1-9 inch pie shell, unbaked
Rice-Flour Streusel Crumbs, recipe follows
5-6 c sliced unsprayed apples
6-oz can unsweetened apple juice concentrate, thawed
3 T quick cooking small granule tapioca (such as Minute Tapioca)
1 t cinnamon
1/4 t nutmeg
1 T honey, if needed
Prepare crust and set aside.
Prepare Streusel Crumbs, set aside.
Preheat oven to 350 degrees.
In a large bowl, mix juice concentrate, tapioca and spice. Mix and let stand for 15 minutes, while you peel and slice the apples into it. Taste the juice and add a little honey if you need it.
Pre-bake crust for 5 minutes.
Transfer the apple mixture to the crust. Bake for 15 minutes. Sprinkle the Streusel Crumbs over the pie, pressing lightly. Return to the oven for another 20 minutes, or until fruit is tender (but not mushy), the juice is bubbly, and the crumbs are nicely brown.
VARIATIONS -
If desired add 1/4 cup raisins or dried cranberries or currants to the apple mixture.
Serves 6 to 8
Rice-Flour Streusel Crumbs
Scatter these crumbs evenly over Double Apple Pie - or use them to top coffee cakes, fruit crisps or other pies. About 15-20 minutes before your goody will finish baking, distribute the crumbs evenly over the top, press gently, and finish baking.
1/2 c plus 1 T brown rice flour
1/3-1/2 c ground nuts (almonds, Brazil nuts, or cashews)
1/8-1/4 t ground cinnamon, optional
1-1/2 T extra virgin olive oil
1-1/2 T honey
In a medium bowl, mix the flour, ground nuts, and cinnamon. Drizzle with the oil and honey. Toss until evenly distributed.
NOTES:
This quantity of crumbs will nicely top an 8- or 9-inch coffee cake or 1 pie. Double the recipe to top a 9x13 pan. If you're making a pie with a filling that needs to be cooked, like a fruit pie, prebake the empty crust for 5 minutes before filling and baking. Add the filling and bake as your recipe directs. Sprinkle on unbaked Struesel Crumbs for the last 15-20 minutes of baking.
1-9 inch pie shell, unbaked
Rice-Flour Streusel Crumbs, recipe follows
5-6 c sliced unsprayed apples
6-oz can unsweetened apple juice concentrate, thawed
3 T quick cooking small granule tapioca (such as Minute Tapioca)
1 t cinnamon
1/4 t nutmeg
1 T honey, if needed
Prepare crust and set aside.
Prepare Streusel Crumbs, set aside.
Preheat oven to 350 degrees.
In a large bowl, mix juice concentrate, tapioca and spice. Mix and let stand for 15 minutes, while you peel and slice the apples into it. Taste the juice and add a little honey if you need it.
Pre-bake crust for 5 minutes.
Transfer the apple mixture to the crust. Bake for 15 minutes. Sprinkle the Streusel Crumbs over the pie, pressing lightly. Return to the oven for another 20 minutes, or until fruit is tender (but not mushy), the juice is bubbly, and the crumbs are nicely brown.
VARIATIONS -
If desired add 1/4 cup raisins or dried cranberries or currants to the apple mixture.
Serves 6 to 8
Rice-Flour Streusel Crumbs
Scatter these crumbs evenly over Double Apple Pie - or use them to top coffee cakes, fruit crisps or other pies. About 15-20 minutes before your goody will finish baking, distribute the crumbs evenly over the top, press gently, and finish baking.
1/2 c plus 1 T brown rice flour
1/3-1/2 c ground nuts (almonds, Brazil nuts, or cashews)
1/8-1/4 t ground cinnamon, optional
1-1/2 T extra virgin olive oil
1-1/2 T honey
In a medium bowl, mix the flour, ground nuts, and cinnamon. Drizzle with the oil and honey. Toss until evenly distributed.
NOTES:
This quantity of crumbs will nicely top an 8- or 9-inch coffee cake or 1 pie. Double the recipe to top a 9x13 pan. If you're making a pie with a filling that needs to be cooked, like a fruit pie, prebake the empty crust for 5 minutes before filling and baking. Add the filling and bake as your recipe directs. Sprinkle on unbaked Struesel Crumbs for the last 15-20 minutes of baking.
Quick Strawberry Jello Dessert
1-(3-1/4 ounce) jello prepared strawberry gelatin
3 large strawberries, top removes and quartered
5 pretzels, crushed
2 T whipped topping
Remove Jello from cup and put in a large custard cup or medium bowl will work. Mash up Jell-O with a fork. Mix in cut up strawberries. Sprinkle with crushed pretzel and then add a dollop of whipped cream.
3 large strawberries, top removes and quartered
5 pretzels, crushed
2 T whipped topping
Remove Jello from cup and put in a large custard cup or medium bowl will work. Mash up Jell-O with a fork. Mix in cut up strawberries. Sprinkle with crushed pretzel and then add a dollop of whipped cream.
Nutty Creme Topping
This mock whipped cream is free of both dairy and soy.
Be sure to make it ahead of time so it can thicken and chill in the refrigerator.
1/2 c raw Brazil nuts
1/3 c boiling water
pinch of salt
1 T honey
1/2 t lemon juice
Grind the nuts to a fine powder in a blender. Add boiling water and salt, and blend for 90 seconds or until smooth. Add honey and lemon juice and blend again for 3-5 minutes until very smooth. Pour into a small bowl, cover, and chill 2 hours or more. Use like whipped cream to top desserts. Will keep a few days, refrigerated.
Makes 1 cup
NOTE: Brazil nuts with their brown outer coating produce a topping that is speckled in appearance. Not to worry - the creamy texture is delightful!
Be sure to make it ahead of time so it can thicken and chill in the refrigerator.
1/2 c raw Brazil nuts
1/3 c boiling water
pinch of salt
1 T honey
1/2 t lemon juice
Grind the nuts to a fine powder in a blender. Add boiling water and salt, and blend for 90 seconds or until smooth. Add honey and lemon juice and blend again for 3-5 minutes until very smooth. Pour into a small bowl, cover, and chill 2 hours or more. Use like whipped cream to top desserts. Will keep a few days, refrigerated.
Makes 1 cup
NOTE: Brazil nuts with their brown outer coating produce a topping that is speckled in appearance. Not to worry - the creamy texture is delightful!
Modenese Pork Chops
4 T butter
4 pork chops (1 inch thick)
1/2 c dry white wine
1 t salt
1/8 t fresh ground black pepper
1/2 t crushed dried rosemary
2 cloves minced garlic
In a large skillet, melt butter over medium heat. Cook chops in butter, turning once to brown evenly. Pour in wine, and season with salt, pepper, rosemary, and garlic. Simmer, uncovered, for 20 minutes, or until the chops are tender. Transfer pork chops to serving plates, and spoon sauce over the meat.
4 pork chops (1 inch thick)
1/2 c dry white wine
1 t salt
1/8 t fresh ground black pepper
1/2 t crushed dried rosemary
2 cloves minced garlic
In a large skillet, melt butter over medium heat. Cook chops in butter, turning once to brown evenly. Pour in wine, and season with salt, pepper, rosemary, and garlic. Simmer, uncovered, for 20 minutes, or until the chops are tender. Transfer pork chops to serving plates, and spoon sauce over the meat.
Grilled Steaks With Peach Salsa
4 well-trimmed boneless beef top loin steaks; cut 1 inch thick, about 2 pounds
1/4 t salt
1/4 t pepper
Peach Salsa:
1/2 c peach preserves
1/4 c sliced green onions
1 T fresh lemon juice
1 t freshly grated lemon peel
1 large clove garlic, crushed
1/4 t grated fresh ginger
1/8 t salt
Sprinkle both sides of beef steaks with salt and pepper. Place steaks on grid over medium ash-covered coals. Grill steaks, uncovered, 15 to 18 minutes for medium rare to medium doneness, turning once.
In small saucepan, combine salsa ingredients. Place on grid near edge of grill to heat until warm. About 5 minutes before steaks are done, remove 2 tablespoons salsa from saucepan and brush on both sides of steaks. Serve remaining salsa on top of steaks. Makes 4 servings.
1/4 t salt
1/4 t pepper
Peach Salsa:
1/2 c peach preserves
1/4 c sliced green onions
1 T fresh lemon juice
1 t freshly grated lemon peel
1 large clove garlic, crushed
1/4 t grated fresh ginger
1/8 t salt
Sprinkle both sides of beef steaks with salt and pepper. Place steaks on grid over medium ash-covered coals. Grill steaks, uncovered, 15 to 18 minutes for medium rare to medium doneness, turning once.
In small saucepan, combine salsa ingredients. Place on grid near edge of grill to heat until warm. About 5 minutes before steaks are done, remove 2 tablespoons salsa from saucepan and brush on both sides of steaks. Serve remaining salsa on top of steaks. Makes 4 servings.
Banana Cream Pie in a pie iron
bread
bananas
mini, or regular marshmallows
butter
Butter outside of bread. Place one slice butter side down in pie iron. Place sliced bananas and marshmallows (cut into quarters) or mini marshmallows evenly on bread, place other slice of bread butter side up and close iron. Cook over fire until marshmallow is melted, and bread is golden brown. These are wonderful!
bananas
mini, or regular marshmallows
butter
Butter outside of bread. Place one slice butter side down in pie iron. Place sliced bananas and marshmallows (cut into quarters) or mini marshmallows evenly on bread, place other slice of bread butter side up and close iron. Cook over fire until marshmallow is melted, and bread is golden brown. These are wonderful!
Elvis Sandwich Pie Iron
2 pieces of bread
1 banana
peanut butter
butter
1 t brown sugar
Spread peanut butter to desired depth on bread. Slice bananas enough to cover peanut butter and then stick them in the peanut butter. Sprinkle bananas with brown sugar. Place together and butter outside of bread. Place in the pie iron and cook until golden brown, but not too long - the peanut butter will be runny.
1 banana
peanut butter
butter
1 t brown sugar
Spread peanut butter to desired depth on bread. Slice bananas enough to cover peanut butter and then stick them in the peanut butter. Sprinkle bananas with brown sugar. Place together and butter outside of bread. Place in the pie iron and cook until golden brown, but not too long - the peanut butter will be runny.
Peanut Butter and Jelly French Toast
2 slices of bread
peanut butter
jelly
1/4 c rice milk
2 eggs, beaten
Beat eggs, add milk. Spread peanut butter and jelly on 2 slices of bread. Put together like sandwich. Dip into egg mixture. Place in buttered hobo pie maker and place in hot coals for around 4-6 minutes. Toast to your liking, just check. Serve with maple syrup or cinnamon.
peanut butter
jelly
1/4 c rice milk
2 eggs, beaten
Beat eggs, add milk. Spread peanut butter and jelly on 2 slices of bread. Put together like sandwich. Dip into egg mixture. Place in buttered hobo pie maker and place in hot coals for around 4-6 minutes. Toast to your liking, just check. Serve with maple syrup or cinnamon.
Pie Iron Candied Apples
1 apple (diced into 1/4 inch pieces)
1/2 c brown sugar
1/2 c dried breadcrumbs
1/4 c butter (not melted)
In a plastic bag, mix all ingredients together, using fingers to make the mixture uniform. Spoon mixture into pie iron cavity and cook over fire till hot and gooey.
This is a double pie iron recipe. If using a single pie iron, it makes two.
1/2 c brown sugar
1/2 c dried breadcrumbs
1/4 c butter (not melted)
In a plastic bag, mix all ingredients together, using fingers to make the mixture uniform. Spoon mixture into pie iron cavity and cook over fire till hot and gooey.
This is a double pie iron recipe. If using a single pie iron, it makes two.
Apple Melt
1 apple
1 slice Muenster or cheddar cheese
1 t butter
pinch of stevia
pinch of cinnamon
1 T granola
Core apple and slice into 1/4 to 1/2 inch rings. Place two or three rings into your pie iron and cook for about three minutes.
Open cooker and place cheese, butter, sugar, cinnamon, and granola between the apple slices.
Close cooker, latch handle and cook another two minutes or until cheese melts.
1 slice Muenster or cheddar cheese
1 t butter
pinch of stevia
pinch of cinnamon
1 T granola
Core apple and slice into 1/4 to 1/2 inch rings. Place two or three rings into your pie iron and cook for about three minutes.
Open cooker and place cheese, butter, sugar, cinnamon, and granola between the apple slices.
Close cooker, latch handle and cook another two minutes or until cheese melts.
Camp Apple Dessert
1 apple, sliced, cored, keep skins on
2 T coconut
2 to 3 dates, chopped
2 T chopped walnuts
2 T brown sugar
2 T butter
A few mini marshmallows
Combine all in foil packages, set around coals of camp fire and cook 30 to 40
minutes turning every so often, let cool 15 minutes before eating.
2 T coconut
2 to 3 dates, chopped
2 T chopped walnuts
2 T brown sugar
2 T butter
A few mini marshmallows
Combine all in foil packages, set around coals of camp fire and cook 30 to 40
minutes turning every so often, let cool 15 minutes before eating.
Grilled Mushroom Salad
1 lb large white mushrooms, such as shiitake or portabello
5 T extra virgin olive oil
1 T balsamic vinegar
Salt and freshly ground black pepper, to taste
2 T freshly grated Parmesan cheese
2 T finely chopped fresh parsley
Light the grill.
Remove and discard a slice from the bottom of each mushroom stem.
If the caps are sandy, wipe them with a clean cloth.
Brush the mushrooms with 3 tablespoons of the olive oil.
When the coals turn gray, set the mushrooms, rounded sides down, on the
grill and cook them for 8 to 10 minutes, turning them often.
The mushrooms are done when they start to release some of their liquid and
collapse a little. Remove them from the grill and cut some of the largest mushrooms in half. If the mushrooms are very large, you can slice them. Let the mushrooms cool slightly.
In a small bowl, whisk together the balsamic vinegar, salt, and pepper. Drizzle in the remaining 2 tablespoons of oil, whisking constantly until it is all
combined.
Pour the dressing over the mushrooms, then cover them tightly with plastic wrap.
Refrigerate them for 1 hour.
Sprinkle the mushrooms with Parmesan, parsley, more salt and pepper if you like,
and serve with grilled bread.
Serves 4.
5 T extra virgin olive oil
1 T balsamic vinegar
Salt and freshly ground black pepper, to taste
2 T freshly grated Parmesan cheese
2 T finely chopped fresh parsley
Light the grill.
Remove and discard a slice from the bottom of each mushroom stem.
If the caps are sandy, wipe them with a clean cloth.
Brush the mushrooms with 3 tablespoons of the olive oil.
When the coals turn gray, set the mushrooms, rounded sides down, on the
grill and cook them for 8 to 10 minutes, turning them often.
The mushrooms are done when they start to release some of their liquid and
collapse a little. Remove them from the grill and cut some of the largest mushrooms in half. If the mushrooms are very large, you can slice them. Let the mushrooms cool slightly.
In a small bowl, whisk together the balsamic vinegar, salt, and pepper. Drizzle in the remaining 2 tablespoons of oil, whisking constantly until it is all
combined.
Pour the dressing over the mushrooms, then cover them tightly with plastic wrap.
Refrigerate them for 1 hour.
Sprinkle the mushrooms with Parmesan, parsley, more salt and pepper if you like,
and serve with grilled bread.
Serves 4.
Easy Camp Granola
2 c quick oatmeal
2 c walnuts
2/3 c brown sugar
1/3 c extra virgin olive oil
1/3 c butter
1 t vanilla
1/2 t almond extract
Heat olive oil, butter and brown sugar together in large skillet on the grill. Add vanilla, almond extract, walnuts and oatmeal. Mix until oatmeal is well coated with the sugar and oil mixture. Cool. Store in tight can.
2 c walnuts
2/3 c brown sugar
1/3 c extra virgin olive oil
1/3 c butter
1 t vanilla
1/2 t almond extract
Heat olive oil, butter and brown sugar together in large skillet on the grill. Add vanilla, almond extract, walnuts and oatmeal. Mix until oatmeal is well coated with the sugar and oil mixture. Cool. Store in tight can.
Broccoli and Carrot Meatloaf
3 lbs. ground beef, or ground turkey or a mixture of the two
1 egg
1/2 c rice milk
1 onion, chopped
2 T steak sauce
1 lb. baby carrots, chopped or shredded
1/2 lb. fresh broccoli crowns, chopped
1/2 c seasoned bread crumbs
Place all your ingredients in a bowl. Stir or knead until everything is incorporated well. Put in a loaf pan. Bake at 350 degrees F 50-60 minutes.
1 egg
1/2 c rice milk
1 onion, chopped
2 T steak sauce
1 lb. baby carrots, chopped or shredded
1/2 lb. fresh broccoli crowns, chopped
1/2 c seasoned bread crumbs
Place all your ingredients in a bowl. Stir or knead until everything is incorporated well. Put in a loaf pan. Bake at 350 degrees F 50-60 minutes.
Brown Rice Flour Banana-Walnut Cookies
They're dairy, wheat and sugar free.
1 c mashed banana
1 c chopped walnuts
1 c brown rice flour
1 T ground cinnamon
1/2 t ground coriander
1/2 t baking soda
1/2 c raisins (optional)
Mix the banana, walnuts, and raisins. Add the dry ingredients and stir until well
mixed. Leave for 15 minutes then spoon onto greased baking trays. Flatten with a fork and sprinkle with some more cinnamon.
Bake at 425 degrees for 10 minutes.
1 c mashed banana
1 c chopped walnuts
1 c brown rice flour
1 T ground cinnamon
1/2 t ground coriander
1/2 t baking soda
1/2 c raisins (optional)
Mix the banana, walnuts, and raisins. Add the dry ingredients and stir until well
mixed. Leave for 15 minutes then spoon onto greased baking trays. Flatten with a fork and sprinkle with some more cinnamon.
Bake at 425 degrees for 10 minutes.
Salmon Cauliflower Casserole
1 -1O oz. pkg. frozen cauliflower or use fresh
1/4 c grated Parmesan Cheese
1/4 c finely chopped onion
1 T lemon juice
1 T butter
1/2 t dillweed
1 -7-3/4 oz. can pink salmon, drained and broken into chunks
1 -4 oz. can chopped mushrooms, drained or use fresh
parsley
In a saucepan cook cauliflower, covered in a small amount of boiling water for about 3 minutes. Drain and cut cauliflower into small pieces. Set aside.
In saucepan cook onion in butter till tender but not brown. Stir in drained mushrooms, parmesan, lemon juice and dillweed. Fold in the salmon and cauliflower.
Turn mixture into an ungreased 1 qt. casserole dish. Bake uncovered in 350 degree oven for 30-35 minutes or till heated through. Garnish with parsley.
Note: Try substituting tuna for salmon.
Makes 4 servings
1/4 c grated Parmesan Cheese
1/4 c finely chopped onion
1 T lemon juice
1 T butter
1/2 t dillweed
1 -7-3/4 oz. can pink salmon, drained and broken into chunks
1 -4 oz. can chopped mushrooms, drained or use fresh
parsley
In a saucepan cook cauliflower, covered in a small amount of boiling water for about 3 minutes. Drain and cut cauliflower into small pieces. Set aside.
In saucepan cook onion in butter till tender but not brown. Stir in drained mushrooms, parmesan, lemon juice and dillweed. Fold in the salmon and cauliflower.
Turn mixture into an ungreased 1 qt. casserole dish. Bake uncovered in 350 degree oven for 30-35 minutes or till heated through. Garnish with parsley.
Note: Try substituting tuna for salmon.
Makes 4 servings
Blood Pressure Smoothie/Shake
2 bananas
2 c rice milk
2 c buttermilk
1/2 c pineapple juice
1 T honey
2 t vanilla
2 c blueberries
In a blender, process above ingredients until smooth. Serve immediately.
2 c rice milk
2 c buttermilk
1/2 c pineapple juice
1 T honey
2 t vanilla
2 c blueberries
In a blender, process above ingredients until smooth. Serve immediately.
Coleslaw
This is a nice dish to take somewhere (picnic, pot luck supper) since it keeps well. It is good in summer, but also in winter because cabbage and carrots are apt to be among the few cheap fresh vegetables then.
In a food processor, shred cabbage and carrots. Mix.
Add a drained can of crushed pineapple in its own juice,reserving the juice.
You want the cabbage to be about 60% of the mix, with the other ingredients being the remaining 40% of the mix.
Dressing for cole slaw:
* 1 part extra virgin olive oil
* 1 part lemon juice
* a little of the pineapple juice
Mix the dressing very well to emulsify it. I use my stick blender or a whisk for this.
Dress the cole slaw, and toss it lightly to mix. Let it sit in the fridge for at least a couple of hours before serving. This keeps well for several days.
In a food processor, shred cabbage and carrots. Mix.
Add a drained can of crushed pineapple in its own juice,reserving the juice.
You want the cabbage to be about 60% of the mix, with the other ingredients being the remaining 40% of the mix.
Dressing for cole slaw:
* 1 part extra virgin olive oil
* 1 part lemon juice
* a little of the pineapple juice
Mix the dressing very well to emulsify it. I use my stick blender or a whisk for this.
Dress the cole slaw, and toss it lightly to mix. Let it sit in the fridge for at least a couple of hours before serving. This keeps well for several days.
Ways To Use Strawberries
*Churned into sorbet
*Baked into a crisp or cobbler
*Layered in parfait glasses as a fool, paired with stewed rhubarb
*Sandwiched between shortcake, of the sponge or cream biscuit variety
*Pureed and strained for juice a good smoothie starter
*Tossed into a salad of spinach, thinly sliced red onion and fennel
*Stewed and jarred for breakfast jam
*Mixed with other berries or other acidic fruits (passion fruit, guava, oranges, pineapple) to make a compote of sorts, and poured into a baked meringue shell
*Smeared with goat cheese or cream cheese, atop a cracker, a bagel, a hunk of a baguette
*Baked into a crisp or cobbler
*Layered in parfait glasses as a fool, paired with stewed rhubarb
*Sandwiched between shortcake, of the sponge or cream biscuit variety
*Pureed and strained for juice a good smoothie starter
*Tossed into a salad of spinach, thinly sliced red onion and fennel
*Stewed and jarred for breakfast jam
*Mixed with other berries or other acidic fruits (passion fruit, guava, oranges, pineapple) to make a compote of sorts, and poured into a baked meringue shell
*Smeared with goat cheese or cream cheese, atop a cracker, a bagel, a hunk of a baguette
Meringue Shells
3/4 c granulated light brown sugar
2 t cornstarch
4 egg whites, at room temperature
pinch salt
1 t lemon juice
1 t vanilla extract
Method
Preheat oven to 300. On a piece of foil, draw six 4-inch circles. Mix a tablespoon of the sugar with the cornstarch and set aside.
Beat egg whites and salt until stiff, then add sugar gradually and beat until thick and glossy. Add sugar-cornstarch mixture, then fold in lemon juice and vanilla.
Divide mixture among the 6 circles. Carefully shape meringue so that it resembles a nest, with high sides.
Bake for 1 hour, then turn off oven and let sit until cool. Gently pry off lining and set on serving plates.
2 t cornstarch
4 egg whites, at room temperature
pinch salt
1 t lemon juice
1 t vanilla extract
Method
Preheat oven to 300. On a piece of foil, draw six 4-inch circles. Mix a tablespoon of the sugar with the cornstarch and set aside.
Beat egg whites and salt until stiff, then add sugar gradually and beat until thick and glossy. Add sugar-cornstarch mixture, then fold in lemon juice and vanilla.
Divide mixture among the 6 circles. Carefully shape meringue so that it resembles a nest, with high sides.
Bake for 1 hour, then turn off oven and let sit until cool. Gently pry off lining and set on serving plates.
Fibromyalgia and Low Thyroid Living It Plan
Many people have overcome their symptoms due to Fibromyalgia just by changing their lifestyle and diet. I know that everyone is different. So, this is the plan I follow to maintain good health due to my Fibromyalgia and Low Thyroid problem.
I will add along with changes in nutrition I encourage stretching, exercising like walking or yoga and drinking your body weight in ounces of water every day. For example, if you weigh 200 lbs. you should drink 200 oz. of water a day.
Instead of focusing on what you can’t eat, I am focusing on what you can eat. However, I will mention foods I have eliminated completely and foods that I only eat rarely.
Foods eliminated entirely:
1. All Chocolates except dark chocolate on occasion
2. All carbonated beverages except for bubbly flavored spring waters and seltzer water
3. Alcohol, all my medicines say stay away from alcohol
4. High fat dairy foods
5. White sugar and white flour
6. Fried foods
7. Preservatives and salt
8. Red meat that is salt cured, cured bacon, smoked, or nitrate cured
9. Artificial sweeteners, especially Nutrasweet and saccharine, Splenda I use on occasion.
Foods eatened only occasionally as all have been proven to trigger more muscle pain:
1. Caffeinated beverages, limited to 6 oz. a day
2. Citric foods such as grapefruit, kumquat, lemon, lime, orange, tangerine
3. Foods in the nightshade family, such as tomatoes, potatoes, eggplant, green or red bell peppers, banana peppers, chili peppers, sweet peppers, cayenne, paprika, pimento, Tabasco
4. Red meat, limited to once a week
5. Low fat cow milk products - They give me bloating, flatulence, and abdominal pain (cow’s milk products include chocolate, cocoa, Ovaltine, guar gum, margarine, cream substitutes with whey, lactose or casein, ghee, whey, creamy salad dressings and sauces, mashed potatoes, some cola drinks, most bakery products, cheese, cottage cheese, yogurt, butter, many breadings)
6. Brown and white wheat flour products
7. Soy products (soybean products include hot dogs, mayonnaise, miso, processed foods, tamari or teriyaki sauce, tofu, tempeh, textured vegetable protein- TVP, most vegetarian meat substitutes, soy milk, coffee substitutes, bakery products or salad dressings containing soy oil, many commercially prepared meats, many canned soups, margarine and butter substitutes, Crisco, and Wesson oil)
8. Corn
9. Foods containing yeast
Note: to see if you are one that should avoid the above foods, keep a diary and document how you feel for at least four days after you have eatened one of these foods. If you find you have more pain, then avoid.
Now to the foods I eat. Since I am constantly watching my weight I eat with this ratio in mind: 30% carbohydrates; 30% fat; 40% protein
* I prepare most everything from scratch.
* Spices and herbs are my best friend
* I eat a piece of raw fruit for breakfast.
* I have a green leafy salad for lunch.
* Raw foods are full of antioxidants and photochemical that help boost the immune system.
* Omega 3 fish oil contains anti-inflammatory properties.
* Note regarding baked goods: If a baked good doesn’t include whole wheat flour, I won't buy it. Enriched unbleached wheat flour, does not contain the whole grain and lacks the fiber and protein that the whole grain does. Better yet - buy wheat free. Stick with oat and rice flour products.
* Any product I buy must have more protein and fiber than sugars, fats, and salt. If it doesn’t, I don’t buy it.
* If there are ingredients in the list that I can’t pronounce, then I don’t buy it.
**When baking I use whole wheat pastry flour or spelt flour. Substitute wheat germ, wheat bran, or oat bran (has been proven to reduce cholesterol) for a portion of the flour; add nuts to increase the protein; substitute milk and eggs for a portion of the fat; substitute dried fruit and/or dark chocolate chunks for some of the sugar. If I use sugar, I stick with the more natural sugars such as honey, brown sugar, and molasses -- all help curb the strong taste of the whole wheat flour; as well as, containing nutritional value or other healthy elements. Also whole wheat flour must be cooked longer so I bake my recipes to a dark brown, instead of golden brown. Note: Better yet the best combination for baking is a 50-50 mixture of Oat flour with Rice flour
**For beverages, I drink tea or coffee. Tea and coffee have both been proven to contain antioxidants. Stick with the decaf brands.
* The bulk of my plan consists of the following:
Alfalfa sprouts
Cinnamon
Flavoring Extracts
Garlic - Potassium, Selenium, Sulphur
Ginger - at least 1-2 grams daily
Herbal Tea, caffeine free
Horseradish
Lettuce - Chlorine, Silicon
Mint
Mustard
Nutmeg
Onion, cooked only - Chlorine, Potassium, Selenium, Sulphur, Zinc
Parsley
Spinach - Almost perfect food - Folic Acid (B Complex), Vit A Vit B1, Vit B2, Vit B3, Vit B6, Vit E, Chlorine, Fluorine, Iodine, Iron, Magnesium, Potassium, Silicon, Sodium, Zinc
Dairy
Rice Milk without additives
Limited, but on occasion Swiss cheese and cream cheese
Fat
Extra Virgin Olive oil , Canola oil, Butter 1 t counts as one serving Note on butter: It has all sorts of good nutrition in it, and no chemical additives. I have found that you use less butter for flavoring than any of the butter substitutes - most of which have trans fats.
Fruits
Apple - 1 medium counts as one serving - Vit E, Chromium, Manganese,Silicon
Apricots, peeled - 7 counts as one serving - Bioflavinoids, Vit A, Manganese
Blueberries - 1/2 c counts as one serving
Papaya - 1 counts as one serving - Bioflavinoids, Vit A, Vit C, Potassium
Pear - 1 medium counts as one serving
Plum - 1 medium counts as one serving (good source of fiber, iron and the antioxidant beta-carotene)
Protein
Bluefish, Haddock, Herring, Lake Trout, White fish - 1 oz. Counts as one serving
Mackerel, Salmon, Sardines Tuna, not in oil - (great source of omega-3 fatty acids and niacin) 1 oz. Counts as one serving
Almonds, not smoked - a high fat protein
Brazil nuts - a high fat protein
Cashews - a high fat protein
Starch
Kidney Beans/Chickpeas - 1/3 cup counts as one serving (low-fat, high in soluble fiber and low on the glycemic index)
Brown Rice - 1/3 cup counts as one serving
Oatmeal - 1/3 cup counts as one serving (low on glycemic index and an instant boost of fiber)
Barley (combats constipation, good source of iron and other minerals)
Flax Seed - 3 T counts as one serving
Walnuts - 3 T counts as one serving - (good source of good fats) Biotin (B Complex), Vit E, Copper
Whole grain pasta - ½ cup counts as one serving
Noodles w/o eggs - ½ cup counts as one serving
Sweet potatoes or yams - 3 oz. Counts as one serving
Winter Squash - 3 oz. Counts as one serving - Vit A, Iron, Potassium
Starch-hg Rice Cakes - 2 counts as one serving - hg stand for high glycemic
Vegetable
Broccoli - 1 c raw or ½ c cooked counts as one serving - another almost perfect food - Vit A, Vit B2, Vit B3, Vit C, Vit E, Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium
Cauliflower - 1 c raw or ½ c cooked counts as one serving - Vit C, Copper, Fluorine, Magnesium
Cabbage - 1 c counts as one serving - Folic Acid (B Complex), Vit B6, Vit C, Fluorine, Iodine, Selenium
Carrots - 1 c raw or ½ c cooked counts as one serving - Vit A, Chlorine, Manganese
Celery - 1 c raw or ½ c cooked counts as one serving - Chlorine, Manganese, Silicon, Sodium
Green beans - 1 c raw or ½ c cooked counts as one serving
Pumpkin - ½ c cooked counts as one serving
Summer Squash - 1 c raw or ½ c cooked counts as one serving
Zucchini - 1 c raw or ½ c cooked counts as one serving
Vegetable-hg Beets - 1 c raw or ½ c cooked counts as one high glycemic vegetable serving -Folic Acid (B Complex), Chlorine, Fluorine, Magnesium, Silicon
Some store bought foods that I have found that seem to be fibro friendly for me:
Cheerios
Life cereal
Chex rice cereal
Vanilla wafers
Chips Ahoy cookies
Saltines
Ritz crackers
Animal crackers
Graham crackers, not more than once a week
Doritos
Breads that contain 15 or 12 grains with whole wheat flour
Dark Chocolate Hershey Kisses
Chow mein noodles
Clear gelatin
Arby's Chicken Salad Wrap
Arizona Southern Sweet Tea
I have studied food combining for years. The following are my findings:
Raw fruit is considered a predigested food in its own right. It contains its own digestive enzymes and passes thru to the intestines more quickly than most other foods. The best time to eat fruit is in the morning on an empty stomach.
Melons are the most easily digested of all foods and are best eaten alone or mixed only with other melons.
Complex carbohydrates, concentrated animal proteins and refined oils do not combine well with fruits because these foods take a longer time to digest and slow down the passage of the fruit causing it fermentation.
Lemons and papayas combine well with all plant foods which means they can be used as ingredients in dressings, soups, sauces and any other recipes. Lemons easily replace all types of vinegar.
Apples, unlike most other fruits, combine well with vegetables when they are all in juice form.
Nuts and seeds do not combine well with starchy foods or refined oils.
High water content vegetables combine well with just about everything except fruits.
All meats, fish, dairy or eggs combine well only with high water content vegetables and especially leafy greens.
When adjusting to a new way of eating, make small gradual changes and focus on the foods you enjoy. Eating well may help reduce the fatigue and maximize energy. Incorporate variety, balance and moderation. Improve your health by reevaluating your overall eating habits and try making your diet more nutritious.
I will add along with changes in nutrition I encourage stretching, exercising like walking or yoga and drinking your body weight in ounces of water every day. For example, if you weigh 200 lbs. you should drink 200 oz. of water a day.
Instead of focusing on what you can’t eat, I am focusing on what you can eat. However, I will mention foods I have eliminated completely and foods that I only eat rarely.
Foods eliminated entirely:
1. All Chocolates except dark chocolate on occasion
2. All carbonated beverages except for bubbly flavored spring waters and seltzer water
3. Alcohol, all my medicines say stay away from alcohol
4. High fat dairy foods
5. White sugar and white flour
6. Fried foods
7. Preservatives and salt
8. Red meat that is salt cured, cured bacon, smoked, or nitrate cured
9. Artificial sweeteners, especially Nutrasweet and saccharine, Splenda I use on occasion.
Foods eatened only occasionally as all have been proven to trigger more muscle pain:
1. Caffeinated beverages, limited to 6 oz. a day
2. Citric foods such as grapefruit, kumquat, lemon, lime, orange, tangerine
3. Foods in the nightshade family, such as tomatoes, potatoes, eggplant, green or red bell peppers, banana peppers, chili peppers, sweet peppers, cayenne, paprika, pimento, Tabasco
4. Red meat, limited to once a week
5. Low fat cow milk products - They give me bloating, flatulence, and abdominal pain (cow’s milk products include chocolate, cocoa, Ovaltine, guar gum, margarine, cream substitutes with whey, lactose or casein, ghee, whey, creamy salad dressings and sauces, mashed potatoes, some cola drinks, most bakery products, cheese, cottage cheese, yogurt, butter, many breadings)
6. Brown and white wheat flour products
7. Soy products (soybean products include hot dogs, mayonnaise, miso, processed foods, tamari or teriyaki sauce, tofu, tempeh, textured vegetable protein- TVP, most vegetarian meat substitutes, soy milk, coffee substitutes, bakery products or salad dressings containing soy oil, many commercially prepared meats, many canned soups, margarine and butter substitutes, Crisco, and Wesson oil)
8. Corn
9. Foods containing yeast
Note: to see if you are one that should avoid the above foods, keep a diary and document how you feel for at least four days after you have eatened one of these foods. If you find you have more pain, then avoid.
Now to the foods I eat. Since I am constantly watching my weight I eat with this ratio in mind: 30% carbohydrates; 30% fat; 40% protein
* I prepare most everything from scratch.
* Spices and herbs are my best friend
* I eat a piece of raw fruit for breakfast.
* I have a green leafy salad for lunch.
* Raw foods are full of antioxidants and photochemical that help boost the immune system.
* Omega 3 fish oil contains anti-inflammatory properties.
* Note regarding baked goods: If a baked good doesn’t include whole wheat flour, I won't buy it. Enriched unbleached wheat flour, does not contain the whole grain and lacks the fiber and protein that the whole grain does. Better yet - buy wheat free. Stick with oat and rice flour products.
* Any product I buy must have more protein and fiber than sugars, fats, and salt. If it doesn’t, I don’t buy it.
* If there are ingredients in the list that I can’t pronounce, then I don’t buy it.
**When baking I use whole wheat pastry flour or spelt flour. Substitute wheat germ, wheat bran, or oat bran (has been proven to reduce cholesterol) for a portion of the flour; add nuts to increase the protein; substitute milk and eggs for a portion of the fat; substitute dried fruit and/or dark chocolate chunks for some of the sugar. If I use sugar, I stick with the more natural sugars such as honey, brown sugar, and molasses -- all help curb the strong taste of the whole wheat flour; as well as, containing nutritional value or other healthy elements. Also whole wheat flour must be cooked longer so I bake my recipes to a dark brown, instead of golden brown. Note: Better yet the best combination for baking is a 50-50 mixture of Oat flour with Rice flour
**For beverages, I drink tea or coffee. Tea and coffee have both been proven to contain antioxidants. Stick with the decaf brands.
* The bulk of my plan consists of the following:
Alfalfa sprouts
Cinnamon
Flavoring Extracts
Garlic - Potassium, Selenium, Sulphur
Ginger - at least 1-2 grams daily
Herbal Tea, caffeine free
Horseradish
Lettuce - Chlorine, Silicon
Mint
Mustard
Nutmeg
Onion, cooked only - Chlorine, Potassium, Selenium, Sulphur, Zinc
Parsley
Spinach - Almost perfect food - Folic Acid (B Complex), Vit A Vit B1, Vit B2, Vit B3, Vit B6, Vit E, Chlorine, Fluorine, Iodine, Iron, Magnesium, Potassium, Silicon, Sodium, Zinc
Dairy
Rice Milk without additives
Limited, but on occasion Swiss cheese and cream cheese
Fat
Extra Virgin Olive oil , Canola oil, Butter 1 t counts as one serving Note on butter: It has all sorts of good nutrition in it, and no chemical additives. I have found that you use less butter for flavoring than any of the butter substitutes - most of which have trans fats.
Fruits
Apple - 1 medium counts as one serving - Vit E, Chromium, Manganese,Silicon
Apricots, peeled - 7 counts as one serving - Bioflavinoids, Vit A, Manganese
Blueberries - 1/2 c counts as one serving
Papaya - 1 counts as one serving - Bioflavinoids, Vit A, Vit C, Potassium
Pear - 1 medium counts as one serving
Plum - 1 medium counts as one serving (good source of fiber, iron and the antioxidant beta-carotene)
Protein
Bluefish, Haddock, Herring, Lake Trout, White fish - 1 oz. Counts as one serving
Mackerel, Salmon, Sardines Tuna, not in oil - (great source of omega-3 fatty acids and niacin) 1 oz. Counts as one serving
Almonds, not smoked - a high fat protein
Brazil nuts - a high fat protein
Cashews - a high fat protein
Starch
Kidney Beans/Chickpeas - 1/3 cup counts as one serving (low-fat, high in soluble fiber and low on the glycemic index)
Brown Rice - 1/3 cup counts as one serving
Oatmeal - 1/3 cup counts as one serving (low on glycemic index and an instant boost of fiber)
Barley (combats constipation, good source of iron and other minerals)
Flax Seed - 3 T counts as one serving
Walnuts - 3 T counts as one serving - (good source of good fats) Biotin (B Complex), Vit E, Copper
Whole grain pasta - ½ cup counts as one serving
Noodles w/o eggs - ½ cup counts as one serving
Sweet potatoes or yams - 3 oz. Counts as one serving
Winter Squash - 3 oz. Counts as one serving - Vit A, Iron, Potassium
Starch-hg Rice Cakes - 2 counts as one serving - hg stand for high glycemic
Vegetable
Broccoli - 1 c raw or ½ c cooked counts as one serving - another almost perfect food - Vit A, Vit B2, Vit B3, Vit C, Vit E, Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium
Cauliflower - 1 c raw or ½ c cooked counts as one serving - Vit C, Copper, Fluorine, Magnesium
Cabbage - 1 c counts as one serving - Folic Acid (B Complex), Vit B6, Vit C, Fluorine, Iodine, Selenium
Carrots - 1 c raw or ½ c cooked counts as one serving - Vit A, Chlorine, Manganese
Celery - 1 c raw or ½ c cooked counts as one serving - Chlorine, Manganese, Silicon, Sodium
Green beans - 1 c raw or ½ c cooked counts as one serving
Pumpkin - ½ c cooked counts as one serving
Summer Squash - 1 c raw or ½ c cooked counts as one serving
Zucchini - 1 c raw or ½ c cooked counts as one serving
Vegetable-hg Beets - 1 c raw or ½ c cooked counts as one high glycemic vegetable serving -Folic Acid (B Complex), Chlorine, Fluorine, Magnesium, Silicon
Some store bought foods that I have found that seem to be fibro friendly for me:
Cheerios
Life cereal
Chex rice cereal
Vanilla wafers
Chips Ahoy cookies
Saltines
Ritz crackers
Animal crackers
Graham crackers, not more than once a week
Doritos
Breads that contain 15 or 12 grains with whole wheat flour
Dark Chocolate Hershey Kisses
Chow mein noodles
Clear gelatin
Arby's Chicken Salad Wrap
Arizona Southern Sweet Tea
I have studied food combining for years. The following are my findings:
Raw fruit is considered a predigested food in its own right. It contains its own digestive enzymes and passes thru to the intestines more quickly than most other foods. The best time to eat fruit is in the morning on an empty stomach.
Melons are the most easily digested of all foods and are best eaten alone or mixed only with other melons.
Complex carbohydrates, concentrated animal proteins and refined oils do not combine well with fruits because these foods take a longer time to digest and slow down the passage of the fruit causing it fermentation.
Lemons and papayas combine well with all plant foods which means they can be used as ingredients in dressings, soups, sauces and any other recipes. Lemons easily replace all types of vinegar.
Apples, unlike most other fruits, combine well with vegetables when they are all in juice form.
Nuts and seeds do not combine well with starchy foods or refined oils.
High water content vegetables combine well with just about everything except fruits.
All meats, fish, dairy or eggs combine well only with high water content vegetables and especially leafy greens.
When adjusting to a new way of eating, make small gradual changes and focus on the foods you enjoy. Eating well may help reduce the fatigue and maximize energy. Incorporate variety, balance and moderation. Improve your health by reevaluating your overall eating habits and try making your diet more nutritious.
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