Friday, April 4, 2014

Baked Breaded Chicken Tenders Gluten Free Dairy Free

Last night, my husband made dinner. He saw these Southern Homestyle Corn Flake Crumbs with a "gluten free" label at the store and he noticed they were dairy free. He bought a can and then he proceeded to made us a batch of chicken tenders. The result? The kids loved it. We are not a "chicken nugget" or "chicken tender" eating crew, normally, so I wasn't sure what the kids would think of this, but they both enjoyed it. I was pleased to know that this was a healthier version of a very American favorite food, as it's baked (not fried) and my husband altered it by omitting added fat. Where the original recipe would call for 2 tablespoons of butter (or oil), we did not use it, nor was it needed for a good end product.
The method:
  • He sliced the chicken breasts and dredged them in a hand beaten egg
  • He then rolled them in 1 cup of Corn Flake Crumbs
  • Next, he laid them into a ceramic baking dish and seasoned them with salt and pepper
  • Baked at 350 until chicken registered done with meat thermometer (this took approximately 45 minutes - 1 hour)
We dipped these in gluten free dairy free barbeque sauce and honey mustard and we enjoyed our American meal. My husband and I both agreed this is a must try on fish, served with fresh lemon. That will be our next use of the Corn Flake Crumbs. Also, I can't help but to imagine that you could create your own cornflake crumble pretty easily, if you have the ingredients on hand, but this is a bit of a corn meal texture, so there may be more to it than just crumbling up the flakes.

Wednesday, April 2, 2014

Bob Red Mill gluten free Cornbread mix dairy free

This mix is generous and delightful. I used almond milk, earth balance, and an optional 1/2 cup honey. I find this works best in muffins, and took Aprox 20 minutes to cook.

Tuesday, April 1, 2014

King Arthur Gluten Free Muffin Mix - Versatile option for additions dairy free gluten free

These muffins are sweet, the texture if fluffy, and when served warm from the oven, no one will ever know they are gluten free. The downside? They are high in sugar (hence the sweet). The upside? You can add 1.5 cups of your favorite additions to help boost the health content a bit, and to develop an unending array of flavor possibilities!
Above you see the standard recipe made with 1 cup gluten free oats and 1/2 cup dairy free gluten free chocolate chips. My favorite method is to add 1 cup ground fresh cranberries with 1/2 cup finely shredded organic coconut flakes!
Of course blueberries are a great choice, as is pumpkin, zuiccini, or mashed bananas. You can add blended cooked squash, as well. When I know I'm going to be visiting a non gluten free home, this is a frequent grab and go item I whip up the morning of. Another favorite for muffin mixes is the Breads From Anna Cranberry when cooked with the coconut mixture on the back of package. Enjoy!

Monday, March 31, 2014

Gluten free dairy free twinkie cake shortcake

So, my 13 year old has never had a Twinkie. She had her Celiac diagnosis at such a young age that she never had a chance to know about this miracle food. I thought to introduce her to this cultural phenomenum by making a homemade cake version, but my end product must be called a strawberry shortcake because it really tastes nothing like Twinkie. Still, it's gluten free, dairy free and fun. If I ever do this again, I will follow Elana's recipe, here.

What I did to create the image above was to mix up a Bob Red Mill vanilla gluten free cake mix. This is not my favorite vanilla gluten free cake. In fact, I am not sure why I bought it for this purpose, except that the sale jumped out and spoke to me. This mix has a nice flavor, but the texture is more of a muffin and less of a cake, with a defined granular texture that is not what I was looking for. My favorite white or yellow gluten free cakes are more the style of my Lemon Angel Food, here. For some, however, these types of recipes are a bit tricky as you have to fold the egg whites in carefully and not over mix. When done well, the result is delightful.

To accomplish this filling, I did a traditional egg white whip with cream of tartar followed by a simple syrup made of honey and water. Elana's recipe uses agave nectar, and I have to say that it would have been better. While I love honey very much, the flavor of the honey overwhelmed the rest of the whipped filling, and that just didn't create the flavor effect I wanted. So, for honey cake, it would have been great, but for this, I think sugar or agave would have worked better.
Still, with enough fresh fruit, I think we can manage to eat it. ;)
What's your favorite gluten free vanilla cake?

Saturday, March 29, 2014

Homemade chicken stock - Glass jar freezing

Recently, Chef Rachel, of the Healthy Cooking Coach, posted tips and tricks for freezing in glass jars. Some of her tips included leaving at least an inch of open space at the top, use wide mouth containers, and chill your liquid before freezing. She notes that she doesn't exclusively use glass, but that she has used it often and with great success, here. She also teaches you the money saving and health boosting tips of homemade chicken stock in her cookbook, The Garden of Eating Diet.
Yesterday, I received a free chicken from Whole Foods, courtesy of a coupon mailed to my home. This chicken was small, but it created enough broth for several meals. What you see is the straight concentrated broth, which can be diluted and spread out further. The method was very simple as I just cooked the chicken in water, bones and all, all day long. You can add vegetables (left over tops, skins and pieces of organic vegetables go great in this process for the last four hours of cooking), herbs, seasonings, or you can leave it plain and spice it up down the road. I let the broth cool completely, and I left ample space at the top of my jars. Next, I cooled the broth in the fridge before freezing.  When I looked in the morning, everything was in tact, no cracks, and all is well. While I don't normally freeze liquids in glass, Chef Rachel's posts pushed me to try it and I am glad to have another option for safe food storage containers.  I can see why this may not work for every situation (thinking of safe stacking, in particular), but for now, I am happy to house my healthy homemade broth in these lovely bowls and jars.
Thanks, Rachel! And if you haven't check out Rachel's cookbook for fantastic recipes such as the homemade broth, the squash pie, and the hungarian squash soup (just to name a few).

Supporting Thyroid and Adrenals with Whole Foods: A full days menu gluten free dairy free

By Laura Schmitt, NE 2010

As a nutrition consultant, I meet a lot of women between the age of 30-55 who are noticing the same problem…unexplained weight gain, terrible fatigue, stress, shakiness, and the depression that comes with this viscous cycle. The cause is often reported to me as a thyroid disorder, adrenal fatigue, or some suspected combination of both. They have often been to doctors and they have often received thyroid medications where needed, but still so many struggle with how to be healthy and how to function with the restriction of energy and new found weight to cope with. The question I am often asked, is, “what should I eat?” To complicate the situation, often these women have experienced food intolerances, such as gas or bloating after eating dairy. Many of them have been instructed on what NOT to each by their doctors, but they do not know what is left TO eat, or how to turn that into a healthy meal. While supplements and medications will vary from person to person based on their health status, eating for wellness is something we can all take control of with relative ease, and we can delight in feeding our ailing bodies foods that are rich in health promoting nutrients. Let’s begin with some general guidelines, but please refer to your health care team before making dietary changes as each person has unique needs that may require additional modification. In order to best support wellness through diet with thyroid concerns, it is recommended by experts to:
  • Increase vegetable intake to 4 cups or up to 6 servings a day (Shomom, 179).
  • Eat 3 meals and 2 snacks a day
  • Eat up to 20 grams of quality protein per meal. 
  • Remove refined sugars from diet, as well as refined white flours and replace them with whole grain options that have fiber and protein in tact. Look to receive a good intake of fiber through foods each day.
  • Eat quality fats such as olive oil, coconut oil, flax oil, avocado, nuts and seeds (Ross, 170)
  • Cut back on carbohydrate consumption, looking to eat complex carbohydrates with low glycemic index instead of refined carbohydrates that are high in sugars and lacking in fiber.
  • Drink plenty of filtered water (looking to avoid the fluoride and chlorine in drinking water)
  • Add healthy boosters such as seaweed - discuss sodium level concerns with your medical team(Gates, 254)
  • Remove caffeine and alcohol from diet.
  • Limit soy (Bauman recommends choosing quality fermented miso or tempeh for occasional soy use) and cruciferous vegetables in their raw form, as they can inhibit thyroid (Skugor, 153).
Even with this list of guidelines to start, the application can be daunting, so I am sharing with you a day that accomplishes these general thyroid guidelines. Of course your dietary requirements may vary from this generalization, and it is always wise to review diet changes with a Nutrition Consultant or with your Physician to verify that changes made will be right for your dietary needs.

Breakfast : Scrambled egg with wilted greens and tomatoes accompanied by small protein smoothie. Fresh water and herbal tea welcome.

Protein Smoothie - 2 small servings to accompany meal. Start by making a smoothie. You will only be drinking half of this smoothie as a boost of protein, fiber, and omegas. The other half can be saved for a future snack or to accompany tomorrow’s breakfast.
  • ½ small banana
  • ½ cup coconut water (no added sweeteners)
  • 1 tbsp Carob powder for flavor 
  • 1 cup rice milk or milk of choice– no added sugar
  • 1.5 tbsp ground flaxseed 
  • 2 tbsp rice protein powder 
Directions: Blend ingredients together in blender, or mix well with hand whisk. Serve warm to melt protein powder well, or cool if preferred. Leftover works well in a shakable container with tight fitting lid.

Eggs and Greens – 1 serving to accompany smoothie Ingredients and directions:
  • Scramble 1 medium-large egg 
  • Add 1 1.4 cups of organic kale or romaine lettuce to pan. This will wilt quickly and shrink down considerably. 
  • Top with ½ cup diced tomatoes or natural salsa Real salt (trace minerals still intact) to taste --How does it break down? With a meal like this you are looking at a start to the day with aprox 22 grams of protein, 7 grams of fiber, and a substantial jump start of your daily mineral and vitamin requirements. 
Snack: Hummus and Carrots If you find yourself hungry between meals, a snack of this caliber is going to deliver better nutrients and satiety! Enjoy ½ cup homemade hummus with up to 10 cut carrots.

Lunch: Roasted vegetables served with quinoa cooked in chicken stock.
Ingredients for Roasted Vegetables – 1 serving (feel free to make a much larger batch to work from!):
  • ½ cup diced yams (diced into small cubes) 
  • ¼ cup diced beets (diced into small thin cubes) 
  • ¼ cup diced onion 
  • 1 Tablespoon walnut, sesame, coconut, or safflower oil 
Directions: Preheat oven to 400 degrees F. In a bowl, toss diced vegetables with oil. Place in one layer on glass pan for baking. Bake for 20-30 minutes (check for doneness). Ingredients for Quinoa with Chicken Stock – 1 serving (feel free to make a much larger batch to work from!) 1 cup chicken stock ½ cup rinsed quinoa Directions: bring chicken stock to a boil. Add quinoa, bring to boil, then simmer at reduced heat for 25 minutes.

--How does it break down? With a meal like this you are looking at a filling and healthful lunch with aprox 20grams of protein, 9 grams of fiber, and wonderful additions of nutrients such as magnesium, potassium, iron, zinc, and B Vitamins.

Supper: Wild Salmon, Asparagus, Summer Squash and Brown Rice A simple preparation would be to top your 3 ounces of salmon with fresh lemon juice, a sprinkle of dill, and grill aprox 6-8 minutes per side, or until done.
Steam ½ cup asparagus until bright green. Sautee 1 small summer squash, sliced, with ½ tablespoon sesame oil. Add 1 clove pressed garlic.
As a side, or base for this dish, enjoy ½ cup steamed brown rice. A bit of gluten free tamari and fresh basil would be a wonderful finishing touch for a warm and colorful meal like this one.

--How does it break down? With a meal like this you are looking at a lighter meal than lunch, which should feel better for the night of sleep ahead. With the protein packed salmon, a meal like this delivers approximately 27grams of protein, 6 grams of fiber, and wonderful additions of nutrients such as selenium, folate and more.

Snack: Berries and Nuts
A snack rich in antioxidants that provides the sweetness of natural fruit without the guilt of refined sugar, and the satiety of nuts or seeds is a nice way to finish a day.
Ingredients and Directions: ½ Cup blueberries ½ cup strawberries 2 tablespoons roasted almonds (or nut/seeds of choice)
Mix together. Dash with honey or stevia, if you feel the need for a bit more sweetness, or enjoy on their own.

Drinks: Don’t forget your 64 ounces of filtered water as the day begins and all the way to the close. Plenty of water, and herbal teas are important choices as well. Looking for a cup of coffee, but trying to stay clear of the caffeine and acidity? Enjoy a cup of Teacinno and leave the guilt behind.

It is my hope that this article gives you a good picture of what eating to support your thyroid condition may look like. Notice this day is also free of common allergens such as gluten and dairy? That was no coincidence! There really is something healthful to be found here, for anyone. Enjoy eating whole, natural foods for wellness, whatever your path may be, and remember that you can make a positive impact on your overall health by choosing to eat healthy foods to support your need, getting good sleep, exercise, proper medical care, and heaping spoonfuls of love and laughter in your day to day.

Bibliography: The Body Ecology Diet, Donna Gates. BED Publications, Decatur 2006 p254 The Diet Cure, Julia Ross. Penguin Books, NY 2000 p171-172 The Thyroid Diet, Mary Shomom. Harper Collins, NY 2004 p179 Thyroid Disorders By Mario Skugor, Jesse Bryant Wilder. Cleveland Clinic Press, Cleveland 2006 p 153
“Adrenal Fatigue”, Lam, Michael. 2003. Dr.
Hashimoto’s Autoimmune Thyroiditis, Friedlander, Jodi and Bauman, Edward. 2007

Thursday, March 27, 2014

Gluten Free Diet Tips - Dairy free tips

 I shared this information with a local group a year ago, and I thought some of you may find benefit in the tips listed below. Keep in mind, this is just my slide presentation without the speaking explanation, so please ask if you have questions about any of these tips. Also, knowing that each person has a unique biochemical makeup and need, your dietary specifics will vary, and you can find your best support through your own health care team. Still, for many of us, this listing of tips can help to aid in eating gluten free, and still focusing on health.

If you have great tips that you've learned along your own path of gluten free discovery, please share them in the comments for others to benefit from! Enjoy

Wednesday, March 19, 2014

Gluten free dairy free lunchbox - salad day.

My oldest is has just moved out of her soup phase and into her salad phase for lunches. To be honest, both area very easy for me to prepare for her, and both are very healthy homemade options, so ... win win!
Here you see a simple salad mix of spinach and romaine. I added cucumbers, tomatoes and strawberries today, as well as turkey for protein. My kiddo prefers her salads undressed, so I don't mind sending along a homemade gluten free treat like the brownie pictured above. Some days I opt to send popcorn, a Larabar, or gluten free bread with jam and earth balance. She always carries a water bottle in her bag. Eat up!
Need more ideas for lunch and food on the go? Check out this great list of lunches that travel to help you on the way.

Monday, March 17, 2014

Balanced Intestinal Flora – Why it Matters

          When the intestinal flora is balanced and working properly, there are billions of friendly bacteria at work colonizing and protecting us.  The list of ways they help us is long indeed, but here are some highlights: friendly bacteria create vitamins, produce acid where needed to aid in the digestion of minerals, protect our bodies from invasion of harmful bacteria and enhance our immune system function in many ways.  

          If something were to go awry within our intestinal flora system, the smooth and highly functioning business of regulating our immune system will be replaced with a nightmare of health attacking scenarios.  Imagine a healthy balanced system is suddenly facing an infection and the patient begins a dose of antibiotics. These antibiotics kill off good bacteria with the bad, they do  not discriminate.  Now the space previously taken up in the gut by trillions of good bacteria is left open for any negative bacteria to grab on and flourish!  Following this is the release of toxins that can damage our brush border, breaking away at the tight junctions and allowing toxins to free flow through that would have otherwise been rejected.  Now we have, what is called, increased permeability of the gut and a certain state of dysbiosis.  

          The imbalance of the good and bad bacteria within the gut is the dysbiosis, itself, while the damage to the brush border and leaking passage is the start of leaky gut.  Now, the list of problems that can occur with dysbiosis and with leaky gut are far too numerous to mention, but here are some highlights of what you could expect: diarrhea, fatigue, stomach pain, increased risk of cancer, indigestion, food sensitivities, rheumatoid arthritis, candida, eczema and on and on the list goes. (Lipski. 2005. 62-95)   

          No one wants to be in a state of dysbiosis, but we all have events in life which will increase our odds of imbalanced flora.  We may need a round of antibiotics, or NSAIDS, or perhaps we have just undergone a strong period of stress.  So when the damage is done, how can we fix it? How can we get off the negative and vicious cycle and work our way back to good health?
          Start by assessing where your body is in the damage stage.  Some testing with a Doctor will tell you if you are fighting Candida and pH testing will let you know if your HCl is too low or high.  Taking this information and feeding the body with the proper foods for the results you uncover is a first step.  

          Feed the good bacteria and give them a boost with prebiotics such as inulin and FOS, which you can add through your diet by eating foods rich in these such as artichokes, unripe bananas, aspargus, riceera yogurt with inulin and more.  Begin taking a quality probiotic.  Look for probiotics that are kept in the refrigerated section of a store or doctor's office, and look for one that list bacterias such as B Bifidum and L acidophilus together (and there are many more bacteria, but these are two common and good bacteria to start with!).  

          Eat a healthy whole foods diet, avoid sugars and junk food, add in boosters such as raw garlic (Murray ND, Michael 2005.  106) to help boost your system and you are well on your way to re establishing that vital balance and resting easy while your gut flora does its job... taking care of you!

By Laura Schmitt

Lipski PHD, CCN, Elizabeth. Digestive Wellness : New York, McGraw Hill, 2005
Murray ND, Michael and Joseph Pizzorno ND with Lara Pizzorno MA, LMT. The Condensed Encyclopedia of Healing Foods : New York, Pocket Books, 2005.

Friday, March 14, 2014

Eating Healthy and Getting Your Daily Nutrients From Food

Sample 1 day menu included below!
by Laura Schmitt
(see nutrient breakdown and full menu in following pages!)

What IS healthy eating? So many of us strive to be healthy, yet we struggle with health problems, cravings for junk food, a tendency to grab quick food on the go with minimal thought about how that food will nourish us. If we want to eat healthy foods, we first need to decide on a definition of “healthy” eating. In many ways, it is common sense, but it is adaptable for each person's unique state of health, likes, tastes, and dedication level. With the Eating For Health Model TM , we are encouraged to work on the following eating strategies:

  • Eat local, fresh, seasonal and organic foods as much as possible

  • Choose healthy drinks such as water, herbal teas, freshly made juice, green tea, broth

  • Avoid artificial additives and ingredients in foods (eat whole foods)

  • Decrease or eliminate the amount of refined sugars and refined grains

  • Add a variety of grains and decrease dependency on gluten grains

  • Choose natural fat sources and don't overeat those healthy fats

  • Eat enough protein for your body type (1 gram per 2.2lbs is a guideline)

  • Eat more vegetables and fruits and eat a wider variety of both

  • Add booster foods (foods high in vital nutrients) such as spirulina, nutritional yeast, flax

  • Chew chew chew and try to minimize your stress where you can to eat in peace

*(Bauman, 85)

No, these are not the 10 commandments of healthy eating, but more so a very concise guideline of what “healthy” eating is with the Eating For HealthTM model. Of course there is more to weigh in and consider, such as your unique needs, tastes, and goals. Each person will have their own diet direction that will help them maintain or gain a healthful approach to eating and wellness. That diet direction will change at different stages of health, age, and need. When trying to determine your diet direction, we look to see if your metabolic tendency fits within one of three categories: building, balanced, or cleansing. Let's dig a little further:

l Building – a building diet direction would be suitable for a person with a high metabolism, it may be just what is needed for an athlete in training, or a growing teen with a very active schedule of school and sports. A building diet can be useful in times of healing, such as post surgery, as well. Should you find yourself constantly craving carbs, chronically fighting immune system disorders, or very high on metabolism, you may feel better on a building diet, which is lower in carbohydrate intake than the other diet directions. With this model look to receive approximately 30% of your calories from protein, 30% from fats, and 40% from carbohydrates. An average amount of time for a Building diet would be 21-42 days, then shifting diet plan to fit the overall principles of eating for health as they meet the individual needs.

l Balancing – as the name suggests, there are not extremes here, but this is a nice model for those who are not extreme metabolizers. With a balancing diet you may intake 25% of your daily calories from fat, 25% from protein, and 50% from carbohydrates, but in order for this to be healthful, it is essential that you choose complex carbohydrates with a variety of fruits, vegetables, and increase in gluten free grains. A person may be on a balancing plan for an average of 12-21 days, then shifting to the overall principles of eating for health.

l Cleansing – The cleansing diet is nearly a vegetarian/vegan diet with only 20% or less of calories from fats, 20% from proteins, and 60% or more from carbohydrates. Those complex carbohydrates will couple nicely with quality choices of protein and minimal fats so long as the overall approach to Eating For HealthTM is followed and those carbohydrate calories are not comprised of sugars or refined flours/sweeteners. This diet is not intended for ongoing use, but for a cleansing transition period of approximately 1-2 weeks, after which time the general principles of Eating For HealthTM will be followed.

With these three diet direction plans, you are organizing your food nutritional intake for a period of time to reach an effect *(Bauman, 262). Learning how to eat healthy will be a process that takes time, trial and error, and encouragement. A nutrition educator can help you stay on track by answering questions as they arise about different food choices, and working with you to establish and meet your nutrition goals. The cornerstone to developing healthy eating is truly a focus on whole foods, and a variety of whole foods at that. But do not feel discouraged or overwhelmed when looking at this. If you find yourself at the beginning stages of healthy eating with many changes to make to meet your goals, don't feel the need to change everything in one day. Make a change a day, a change week. Set realistic goals and watch as these challenging new ways of thinking about food become second nature when making choices on what will nourish your body. With a bit of time, practice, education, and patience, you will have mastered healthy eating, and the Eating For HealthTM approach to wellness.

A Full Day Menu: Balancing/Building Diet Plan


Hot Cereal:  Bob Red Mills Creamy Buckwheat Cereal
Follow package instructions which say: combine 1/4 cup Bob's Red Mill Creamy Buckwheat and 3/4 cup water. Cover and microwave on high for 3 to 5 minutes. Let stand for 2 minutes. Makes 1 serving.  Or use stove-top instruction to better preserve nutrients. 
·         Add 1 tablespoon milled flax seed and
·         1 tablespoon of nut or seed of choice (such as roasted or raw almonds). 
·         Add up to ¼ cup of dried, unsweetened fruit or fresh fruit (such as dried cherries or fresh blueberry or pear). 
·         Add additional rice milk if needed
·         and enjoy with herbal tea, water, or rice milk combination.
NOTE to make these grain cereals more digestible, just soak them in water over night. Pour off the liquid in the morning, and cook them as directed, over the stove. This takes about 15 minutes in the morning, although you can cook them longer with a crock pot if you prefer. With the cereal alone, before adding nuts/seeds/fruit, you are getting 5g of protein and 3 g of fiber.  You can prepare a larger batch to reheat the next morning.

Whole organic apple with skin intact. 
Water or tea.


Turkey Salad / Chef Salad combination
serve either
·         1 large canned shredded turkey or cooked leftover turkey as a turkey salad by  mixing in
·         1 tablespoon veganaise/homemade mayo,
·          tablespoons lemon juice,
·         ½ tsp dill (optional),
·         ½ cup chopped  celery.
In a large bowl, prepare a spinach(or greens of choice) salad.  You can wilt the salad if you prefer.  Use at least
·         1 cup of raw greens, up to 2 cups.  (they shrink considerably when wilted). 
·         Top with any fresh vegetables of choice.  ½ chopped cucumber, for example, would taste very good. 
Add ½ cup of turkey salad and mix in as dressing for your greens.  Add additional fresh lemon juice and up to 1 tablespoon Vegenaise/homemade mayo as needed.  
Drink water or tea (herbal or green).

½ serving of the following smoothie (save other half for later or next day): 
    1. 2 tablespoons Rice protein powder (MLO natural brand) with
    2. 1.5 Cups rice milk
    3. 1.5 tablespoon of milled flax seed to boost Omega 3s and add fiber (this will add grit, so works better when blending with added fruit or ice to mask texture). 
    4. ½ banana (mango, peach, or apple would all be nice in place of the banana and lower in natural sugars, but I am using banana for calculating the nutrition value below). 
    5. For a chocolate flavor, 1 tablespoon of carob powder. 
Use your blender (or if using powders, oils, and milk only, whisk well.  Handy in a container that can be shaken.) and start with warm milk if you’d like the powder to dissolve better.  You can then add ice as needed, or drink warm in winter.  Smoothies make a great breakfast and a great snack later in the day.  Make extra to have a quick snack in the afternoon, or do a double batch to have quick breakfast for next day.
Meatloaf - Italian Seasonings  (serving is 3 ounces-cooked)
  • 2 lbs ground beef (pasture raised)
  • 1/2 chopped medium onion
  • 1 Cup chopped or finely shredded carrot
  • 1 Cup finely chopped spinach
  • 1/2 to 3/4 Cup catsup (optional)
  • 1/2 - 1 Tablespoon of Italian Seasoning blend (Tones spaghetti spice is gluten free)
  • 1 teaspoon of salt
  • 1 teaspoon pepper
Mix together with a wooden spoon. Place in a 9x13 pan or 2 pie pans. Mound into a circle, press out a hole in the middle (so looks similar to a doughnut), leaving space on the edges during cooking.
Bake at 350 degrees for 50 minutes to 1 hour.  
Serve with steamed broccoli, baked sweet potatoes and / or regular potatoes.  To liven up the broccoli, consider making a side dip of fresh squeezed lemon juice mixed with sea salt and a tablespoon of vegenaise.  This combination compliments the steamed broccoli very well.  With leftovers, you can plan to use them for lunch over the next day/days, or freeze them for future dinner.

Baked Pears adapted from this is a fancy method, and you can simplify as much as you’d like, or use apples or peaches with a bit of earth balance and cinnamon.
Preheat oven to 325 degrees.
  • 1/3 c. honey
  • 1/2 c. maple syrup
  • 1 tsp. lemon juice
  • 1/4 c. water
  • Pinch of powdered ginger is optional
Leave stems on pears, but cut a slice from the blossom-end to form a flat surface so pears will stand up in baking dish. Mix all ingredients and pour over pears.
Bake uncovered in preheated oven for about 1 hour and 20 minutes. Baste with syrup while baking. Yield: 8 servings.  Serve with 1 cup of rice milk - enriched

Approximate Sample Nutrients From This Full Day Menu

Protein: 76g 
Fiber 34 g
Potasium 78%
Calcium  100%
Iron 94%
Sodium 59%
Zinc 100%+
Selenium 98%
Vitamin C 500%
B12 100%+
Other B vitamins over 100%
A – over 100%

Calories from this day: less than 30% of calories from fat. 22% of calories from protein.  49% of calories form complex  carbohydrates.

*Ed Bauman, Nutrition Educator Handbook, 2008, 85-263