How To Make Easy New Amazing
Gluten-Free, Dairy-Free Treats
that Supplement your health.
Low-Carb, Plant-Based Recipes
“How to TREAT Yourself To Health” … Surprising news
about How and WHY to make these delightful, treats from
scratch.
Are Gluten-Free foods healthier?
NOT if they‘re loaded with refined sugar, or sugar substitutes,
and refined oils, like canola, corn, or safflower, and sulfites,
putting the body in a constant inflammatory state.
* Why does eating TREATS,
(even the anticipation of them)
make you ‘feel good?’
It increases the amount of dopamine
released, (the brain’s feel-good chemicals).
Research shows that the brain releases
dopamine in anticipation of a reward, in
this instance enjoyable treats made by you.
Barbara Fischer Binstock
These healthier TREATS can add important nutrients
to your everyday diet and can even help you control
your weight. My favorite example is healthy frosting.
You’ll love it. It’s no more than bananas whipped with
your favorite flavor…cacao powder or pureed fruit
such as strawberries which have intense flavor and look
pink and pretty.
Don’t wait until something is ‘not right’ with
your health.
Many people aren’t interested in health topics until an
ailment develops. Hopefully, my recipes and
nutritional reminders will help everyone prevent or
correct a broad range of issues before they worsen.
Too many Gluten-Free, Dairy-Free recipes are loaded
with unhealthy amounts of refined sugar, processed oils,
dairy, and fast-digesting carbs. These new healthier TREAT
recipes are healthfully sweetened, full of fiber, vitamins and
minerals you may be missing.
Your spouse, kids, guests, even pets, can safely enjoy
what you make from these recipes without fear! They have
no chemical additives, are plant-based, dairy-free and have
no refined sugar or sugar substitutes.
Disclaimer: This advice is from many sources deemed trustworthy
and provided for your information only and should not be construed
as medical advice or instruction.
Readers should consult appropriate health professionals on any
matter relating to their health and well-being. These statements
have not been evaluated by the Food and Drug Administration.
This information is not intended to diagnose, treat, cure or prevent
any disease.
When Healthy snacks, made from scratch, you really
know what you’re eating . If eaten mindfully, they help you
limit cravings for unhealthy food, can help you feel full, and
be integral to good health. Using everyday treats, you can
add to your nutrients that you may not eat otherwise.
These Amazingly fast and easy recipes,enable you
to bake everything from scratch. Whisk a few ingredients
in a bowl and bake. You can be eating your fresh-baked
bread or buns, made from scratch, within minutes from the
microwave (or within the hour using oven or bread machine).
Other gluten-free recipes overlook their readers’ health.
Even in vegan and dairy-free cookbooks, presumed to be
healthy recipes, I see CUP(s) of sugar, if not, Stevia and sugar
substitutes (calling themselves natural), and processed oils
like canola, We don’t need those to make sweet treats you’ll
love and can keep on hand.
Health suggestions in this book are based on scientific
evidence, written and fact checked by experts, scientists,
nutritionists, and dietitians, who are unbiased, and honest.
(My most-frequented links are Healthline.com, Webmd.com,
DrAxe.com/nutrition/oat flour, and Mercola.com).
Temptation to overeat carbs and fast food taunts all of
us everyday. Making healthier, but satisfying, sweet snacks from
scratch, and mindful eating’ requires just a little practice.
How do you tell the difference between a faddy crash diet
and one which will help you lose weight sensibly and keep it
off? Depriving yourself of all the foods you enjoy won’t work.
You’ll eventually give up and abandon your efforts.
There’s no harm in allowing yourself sweet treats
when they’re the whole grain treats in my recipes and
website, packed full of fiber, which can keep hunger at bay and
satisfy a ‘sweet-tooth.’
If you are eating too much – a calorie is a calorie at any
time of the day! It’s also healthier for your digestive system not
to eat a heavy meal before you go to bed, but a late dinner
will not make you any fatter.
Researchers found that participants with healthy weights
ate more snacks, and that overweight people ate the fewest
snacks. Overall, the authors concluded that “Eating frequently,
particularly three meals and two snacks per day, may be
important in weight loss maintenance.” It’s not necessary to
starve to lose weight; making small changes that you can
stick to is the key to long-term success.
Low intensity exercise, walking, gardening or doing
housework will help use up more calories. and can make quite a
difference. We can’t pick and choose where on the body we gain
or lose weight from. When the body loses fat, it is lost throughout
the body. (medicalnewstoday.com/articles/medical-myths-all-about-
weight-loss#3) bhf.org.uk/informationsupport/support/healthy-living/
healthy-eating/dieting-myths2.
I love to have a baked treat every day. I compiled this book because
treats are thought of as ’bad’ for you.(Both my parents were type 2
diabetics!). I believed treats could be ‘good for you,’ and supply us
with vital nutrients. To me, treats are healthful uplifting respites in the
day. (in case your spirit needs a lift). Treats represent relaxing, coffee
breaks, tea time with friends.
At 14 years old my closest friend began reading natural health journals,
hoping to clear her skin. Her skin cleared up, and she made me aware
of natural health from then on.
So, years later, when my husband, Marc had migraines after eating
bread, (I suspected gluten). No one needs to eat wheat or gluten.
We’d have bought gluten-free bread, but Marc encouraged me to
make it myself. Marc knew from experience that the FDA allows up
to 2% of ingredients to be undeclared.
(Shocking?) Gluten and dairy may not be your ONLY irritants.
What’s in YOUR manufactured gluten-free bread?
We tend to trust that everything in a package is safe to eat.
If I’d pick up a box of enticing treats, Marc would read the ingredients
aloud and say, “You sure you wanna eat this?” I’d change my mind.
Researchers found that after switching to gluten-free and dairy-free,
most health issues improved, but many people still suffered a variety
of ‘signals,’ headaches, mood swings, acne, acid reflux, or flatulence?
Gluten was not their only problem.
If you don’t make food from scratch, you won’t know which
ingredient causes you a problem if it occurs. “50 million Americans,
suffer from at least one Auto-immune disease,” says The American
Auto-immune Assn. I attempt to keep everyone healthier who use
my recipes.
Coconut cream is my only cream. I replace dairy cream, sour
cream,buttermilk, and yogurt with it in recipes. I make no churn
ice cream and vegan cheese using it. Many brands add a gum
to it for smoothness.It’s OK. But one Coconut cream contained
gum and turned my cake to glue. Now I buy Gum-free, additive-free,
kosher pareve, coconut milk on Amazon: from “Nature’s Greatest
Foods.” (I sometimes use Xanthan or guar gum in my GF recipes).
You can alternatively substitute gum with flax meal. Gums are natural
plants that help hold your baked goods together to create fluffy
breads and cakes.
Chemicals in our food are NOT OK. Why eat them? You need
to read food labels.Periodically check trusted brands to make sure
they haven’t changed their ingredients.
Look up strange-sounding “non-food additives” at trusted
sites like Healthline.com. Metabisulfite is on many food labels.
I found a NJ state hazard warning banning its use! Don’t be
complacent. “Carrageenan.” on many labels, can cause health
issues. Why risk eating it?
Oats are handled differently by your body than other carbs.
They digest slowly, and boost your soluble fiber, no sugar spike,
(you feel full longer than fast-burning carbs). My oat flour blend
works as a flour replacement in a great variety of classic recipes
that weren’t originally gluten-free.
Why Is Oat flour the best wheat substitute?
It’s loaded with health benefits! (One of the 5 biblical grains),
whole grain Organic Oats don’t contain the protein, ‘gluten’.
Avenin is the protein Oats have. With its high levels of
fiber and protein, Oat flour is proven to help weight loss,
lower your LDL ‘bad’ cholesterol because it contains soluble
fiber, a better choice than bran! Oats may reduce the risk of
artery disease.
The Biblical ‘daily bread’ was made from un-messed-with
ancient wheat. By the the 1940’s our wheat had become
too modified to be beneficial to health.
Oat flour enables a boundless variety of gluten-free
treats. Using my healthy oat flour blends, “from crepes to
cookies to oat bread, there are so many awesome ways to
use this gluten-free flour to reap its health benefits.”
(DrAxe.com/nutrition/oat flour).
Not only is certified gluten-free oat flour organic, it’s
loaded with nutrients and health benefits that may be missing
from many diets. Oats are considered safe for most with a
gluten intolerance, or gluten allergy easier for most people to
digest, and much less likely to cause negative reactions.
Reports show that “perhaps less than one percent of celiac
patients show a reaction to oats in their diets.I would suspect
the source of the oats before rejecting oats.
Many “Gluten-Free Flour blends” and recipes contain too
many ‘fast-digesting’ carbs. We all need to limit sugary and
carb-heavy foods. I lighten oat flour with tapioca or arrowroot.
Think of oat flour as whole wheat and tapioca as cake flour.
Tapioca is a healthy resistant starch. It doesn’t spike blood sugar
and aids digestion. It is from the cassava root native to South
America, used there like our potato.
Eating too many ‘fast-digesting’ carbs leads to a large insulin spike
followed by a quick blood sugar drop. This can cause Hypoglycemia,
fatigue, irritability, moodiness, sudden hunger, muscle weakness, or
shakiness in your hand. They may be a sign or precursor of pre-diabetes,
insulin resistance, or diabetes. This will drive your pancreas
to overwork and not be able to keep up with the excessive insulin
demand.
Carbs in oat flour and Tapioca Starch/flour are handled
recipes. “Certified gluten-free” oats are not contaminated by gluten,
a great choice for celiacs.
It’s the least expensive, most available, healthiest GF flour. It’s
simply ground whole or instant oats. Buy it ground, or grind whole
or instant oatmeal in a coffee grinder or processor, sift with a
strainer. Grind-as-needed to keep food fresh longer. 5.
To lighten the texture of GF oat flour I add Tapioca, a
natural source of resistant starch, for friendly gut bacteria, and
reduced inflammation. It also lowers blood sugar, helps digestion,
improves glucose and insulin metabolism and increases fullness,
it freezes and thaws well. It’s is high in calcium, dietary fiber,
potassium, and vitamins B6 and C. It has no protein, but has high
levels of iron and essential fatty acids.
Or, I substitute Arrowroot Flour, which also contains potassium,
iron and B vitamins, great for heart health, metabolism,
circulation and can boost the immune system. It’s easily digestible.
It has more fiber than other starches, helps stave off hunger.
Why not nut flour? I use nut flour sparingly but I love it. Almond
flour is interchangeable with oat flour in most recipes. There’s
way more than a handful of nuts is in nut-flour-based baked goods.
It’s recommended that no more than 2% of a daily diet be omega-6
fatty acids (nuts and nut butters). More than 2% in your diet can cause
inflammation (aches and pains). If you’re eating around 2,200 calories
per day, 2% allows you a small handful of nuts, perhaps a cookie.
Why not coconut flour? It requires special recipes with a lot More
liquid. I found products I made using coconut flour tasted too dry.
How I Eat A Quick Healthy Breakfast ––
Applesauce,
Banana, (overripe)
Berries.
Egg or flax seed,
Oatmeal,
no sugar added at all and plenty sweet!
I have a Banana-sweetened Oat Muffin!
6.
DANGERS IN YOUR DAILY FOOD
If your gluten free flour blend contains rice, corn, beans, buckwheat,
barley, rye, teff, or quinoa, (kin-wah) it is loaded with gut-punching
lectins! Some are more dangerous than those in wheat. It wages war on
healthy tissues, organs, colon, thyroid, joints, nervous system, and brain!
Despite switching to gluten-free and dairy-free, which has improved many
digestive issues, many continue to suffer allergies and disturbances.
Making foods and TREATS from scratch is one way to prevent a
problem before it develops. The Food Allergen Labeling and Consumer
Protection Act requires manufacturers to report only the top eight
allergens, including milk and peanuts. Sesame seeds, etc. need not be
listed on food labels if 2% or less is used, yet people may be allergic.
Pickiness has nothing to do with a kid’s refusal to eat certain food.
About 1 in 13 children is allergic to at least one food. The problem is
that most parents have no idea until kids try the food and have a reaction.
It’s important for teachers, and everyone who spends time with a child,
to be alert for food sensitivity. (Healthline.com/health/ allergic-to-
cherries#primary-vs-secondary)
7.
Oral allergy syndrome is an allergic reaction to foods people had
been eating with no problem for most of their lives. “I do think that this
is one of the most under-reported and under-recognized conditions, ” says
Dr. Carah Santos, an allergist at National Jewish Health in Denver. People
who have OAS are allergic to plant pollens. Many fruits and vegetables
contain proteins that are similar to these pollens. So the immune system
can mistake the fruit and vegetable proteins for the plant pollens that caused
the allergy. “We call it cross-reactivity,” explains Santos. “Your immune
system sees something looking very similar to something it already reacts to.”
People can be allergic to Cherries, though it is rare, and vegetables, apples,
apricots, carrots, celery, kiwis, pears, any tree nuts, Cantaloupe, Honeydew,
Peach, Plum, Orange, Tomato, Banana, Cucumber, Watermelon, Cantaloupe,
Honeydew, Zucchini. More than 1.5 million Americans, may have a sesame/
tahini allergy, according to Dr. Gupta’s report. Four in five patients with sesame
allergy have at least one other food allergy: over half of those have a peanut
allergy; 1/3 are allergic to tree nuts; 1/4 to eggs; 1 in 5 cow’s milk, fish, soy,
wheat, shellfish, tomato, and onion…
Onions absorb bacteria, when cut open. “Onions affected with Salmonella
bacteria recently were distributed in 50 states. Due to this outbreak, major
grocery chains recalled their onion-related products like dips and salsa, as
well as onions.” Raw onion embedded in dairy dips, chopped liver, ground
meat, chicken, egg or fish salads, or marinades, are very susceptible to
absorbing salmonella. (TimesofIndia.com Aug 18,2020)
Using onions is an unnecessary habit. It is safer to use alternative
seasoning: garlic, celery, basil, rosemary, coriander, oregano, mustard,
terragon, etc. You’ll never notice onion is missing. I have witnessed my
husband Marc’s reaction from inhaling fumes of frying onions. His lips
swelled, chest tightened, stomach was badly upset.
Say ‘No’ to Chronic arsenic exposure in rice flour and rice syrup,
on the gluten-free aisle. They can lead to headaches, fatigue, digestive
issues, brain fog, heart disease, cancer, diabetes, inflammation causing
pain, discomfort, or heartburn.
8.
People who frequently consume Sugar Substitutes risk
excessive weight gain, type 2 diabetes, and cardiovascular disease,’ says
Dr.Susan Swithers. Consuming sweet-tasting, reduced or no-calorie sweetener
interferes with the body’s learned responses and ability to adjust to glucose
energy, and creates internal equilibrium. The brain’s response to taste shows
altered activation patterns, suggesting these products don’t satiate the desire
for sweets. The current public health message, ‘to limit the intake of sugars’
needs to include all forms of sweeteners.
When the tongue tastes sugar the body sends enzymes to digest it. With
no natural sugar to digest, trouble begins. I don’t endorse these highly
processed (dubbed as ‘natural’ to confuse you) sweeteners. Stevia, Monk-
fruit, Xylitol, or Erythritol (sugar alcohol). Xylitol is toxic to dogs. Would
you give sugar alcohol to kids or pets, or guests? People trust that ‘natural’
means ‘safe.’ Agave nectar contains more fructose than sugar. I’m sure
someone will say, “I gave Xylitol cake to my dog and he didn’t die.”
When deemed ‘safe’ in a lab, people believe it’s ‘safe’ to use WAY more
than what was proven safe! All types may cause bloating, nausea, gas, and
use should be limited. None were proven safe for children! Why add them
to recipes? Use has increased 15 percent to children under 17 years old.
(purdue.edu/hhs/psy/directory/faculty/Swithers_Susan.html)
Substituting cane Sugar with coconut milk as a sweetener can have
remarkable results for those suffering from inflammatory conditions
such as arthritis and lupus. Recipes using coconut milk, oat or almond
flours need less sugar, and contribute mild pleasant flavors. Coconut milk
is rich in short and medium chain triglycerides, (MCT) the “healthy fat.”
Coconut sugar (in a similar way to maple syrup) comes from a natural
source, the sap of the coconut palm. This sap circulates through the tree.
Producers boil it down to syrup, make granulated coconut sugar by leaving
the nectar to dry and crystallize. They then break the dried chunks apart to
create the granules most people recognize. Bananas, Coconut Sugar, Honey,
Maple Syrup, Date paste, and Molasses are natural sweeteners used by
health-conscious people in place of sugar.
9.
Organic Coconut Sugar from the sap of coconut palms, is a better
alternative, instead of refined white sugar, but only in moderation. It
is still sugar, It does not taste like coconuts, is less processed, has a
lower glycemic index than sugar. It won’t cause as much spike in blood
sugar. It’s an equal sub for sugar in recipes, has trace amounts of
potassium, zinc, iron, magnesium, and B vitamins. It has no aftertaste.
It is advised to consume no more than 6 teaspoons per day of any added
sugar for women (and men 9 teaspoons).
Coconut sugar has a similar look and feel to unprocessed raw sugar,
but it may have more natural variants, such as light or dark granules
or fluctuations in granule size. Coconut sugar is a marginally more
healthful version of sugar, for those looking for more natural forms
of sugar. It is not a nutritional super-food. It has trace amounts of
antioxidants, and, flavonoids. Coconut sugar contains some inulin,
whereas table sugars do not. Inulin is a specific fiber,
helping improve gut health and slowing glucose absorption.
Compared to granulated sugar, coconut sugar has traces of iron,
zinc, and calcium, is a conventional food and has no adverse effects
in comparison to synthetic or alcohol sugars. As with all sugars,
people should enjoy it in moderation. The GI of coconut sugar is
lower, with a score of approximately 35 to 42. Table sugar, or
sucrose, has a GI score of about 65. The sucrose content of coconut
sugar is at 70 to 80 percent, where table sugar is over 99 percent
sucrose. It also has lots of calories and carbohydrates. Use all added
sweeteners in moderation.
We all tend to love sugary or carb-heavy foods. Eating too many
fast-digesting carbs leads to a large insulin spike, followed by a
quick drop, hypoglycemia. For this reason I believe in an annual
blood test. It can be a lot more pleasant than a disease. They may be
a sign or precursor of pre-diabetes, insulin resistance, or diabetes.
This will drive your pancreas to overwork and your pancreas won’t
be able to keep up with the excessive insulin demand. You need to
teach yourself control. That is why I compiled this book of less
harmful treat recipes for my family and friends.
10.
Insulin resistance symptoms can go unrecognized
for years. Signs of insulin resistance may include a large appetite,
intense sugar cravings, being overweight, trouble losing weight, fatigue
after meals, frequent thirst or urination, reversed hormonal issues,
wanting sweet dessert after a meal. More than 100 million U.S. adults
are living with diabetes or Pre-diabetes, according to the Centers for Disease
Control and Prevention (CDC). Another 84.1 million have pre-diabetes, a
condition that if not treated often leads to type 2 diabetes in five years.
More than 100 million U.S. adults are now living with diabetes
or pre-diabetes, according to the Centers for Disease Control and
Prevention (CDC). Another 84.1 million have pre-diabetes, a condition
that if not treated often leads to type 2 diabetes within 5 years. Insulin
resistance symptoms can go unrecognized for years. When you eat,
your blood sugar levels increase. To deal with all the blood sugar, your
pancreas releases insulin to help lower your blood sugar and create
balance.
If you have insulin resistance, your body is unable to use the
insulin. Signs of insulin resistance may include a large appetite, intense
sugar cravings, being overweight, trouble losing weight, fatigue after
meals, frequent thirst or urination, reversed hormonal issues, wanting
sweet dessert after a meal. This can cause fatigue, irritability, moodiness,
sudden hunger, muscle weakness, or shakiness in your hand.
When your blood sugar levels increase, to deal with all the blood sugar,
your pancreas releases insulin to help lower your blood sugar and create
balance. If you have insulin resistance, your body is unable to use the
insulin. For this reason I believe in an annual blood test to see if your diet
needs correcting. It’s a lot more pleasant than Medicine.,
11.
WHY ARE MY RECIPES ALSO DAIRY-FREE?
An article describes at length the adverse effects of animal milk on humans
From a well-documented article by Sofia Pineda Ochoa, MD, Biologist at
www.forksoverknives.com/wellness/7-ways-milk-and-dairy-products-
are-making-you-sick/).
Are Milk And Dairy Products Making You Sick? Like wheat, you
may feel just fine after you eat it. Remember the euphoric pleasure you
feel, biting a slice of cheesy pizza? The dairy industry (including slogans
like “Milk – It Does a Body Good” and “Got Milk?”) have ingrained a
belief that dairy is good for our health. But is it?
Fortunately, calcium is abundant in plant foods, including leafy green
vegetables, legumes and seeds, often with higher absorption rates than the
calcium in dairy and without all of dairy’s associated health issues. Casein
from Dairy = increased risk for hormone-dependent malignant cancers and
higher risk of Type 1 diabetes, and multiple sclerosis. Dairy is associated
with increased risk of several cancers. Men who drink milk absorb its
estrogens resulting in significantly decreased testosterone production levels.
Studies show that Childhood exposure to the exogenous estrogens in milk,
causes early physical maturation in prepubescent children.}
Coconut milk consumed in low quantities is known to increase the
levels of (GOOD) HDL cholesterol in the body. Scientific research now
shows that coconut milk may help to reduce the levels of (BAD) LDL
cholesterol in the body. HDL cholesterol has anti-inflammatory
properties that protect blood vessels. If you are having bone or joint
pain, coconut milk helps reduce joint pain and inflammation. Its
Lauric acid inhibits staphylococcus, Streptococcus, and tuberculosis.
Lauric acid triggers cell death, in cancer cells.
Coconut milk is rich in vitamins C and E that are well-known for
their anti-oxidant properties. Coconut milk is rich in electrolytes such
as potassium, magnesium and phosphorous. Potassium is important
for maintenance of a normal heart rhythm. It is also crucial for healthy
muscle functioning. Coconut milk will help you avoid anemia. Coconut
milk when applied topically on the skin helps in the skin’s elasticity, and
reduces wrinkles. Coconut milk is a healthy substitute for the lactose
intolerant. It contains Zinc, and aids renewal of cells in the intestines.
Organic Soybeans DO NOT exert feminizing effects on men, even at
high consumption. A myth started because studies found soy helps
prevent estrogen loss in post menopausal women. Estrogen once
suspected to cause cancer, is protective against breast cancer.
CLEAN PURE WATER is a prerequisite to optimal health. Industrial
chemicals, drugs and other toxic additives really have no place in our water
supplies. Protect your drinking water and support the fluoride-free movement.
Use fluoride-free purified water it in all your cooking. (Sofia Pineda Ochoa,
MD, Biologist)
Flour from Ground oats, nuts, and flax seeds have anti-inflammatory
properties. They provide protein, omega 3’s, and nutrients you won’t get in
white flour. They absorb slower than other carbs, a better choice for sugar-
and-weight-watching. Arrowroot flour, tapioca, xanthan gum, ground flax
seeds, healthfully bind Gluten Free baked goods.
12.
Flaxseed, today’s new super-food, was cultivated in Babylon as
early as 3000 BCE. Studies have suggested that ground flaxseed
has lignans which have plant estrogen and antioxidant qualities, a
protective effect against tumors, breast, prostate. and colon cancer.
Each tablespoon of flaxseed contains about 1.8 grams of plant omega-3s,
‘good’ heart-healthy fats, and Flaxseed contains both soluble and
insoluble fiber and more lignans than other plant foods. Buy ground flax
seeds or grind them yourself. Flaxseed nutrients can’t be utilized whole.
Eating a gluten-free from scratch diet, you’ll eat healthier than
you ever ate before. because many of my TREAT recipes are muffins,
cookies, and bread, snacks that you can pack with healthy fruits, fiber,
or seasonings, and take with you to control the oil-type, sugar, gluten,
and avoid additives. Also, the bulk from oat and flaxseed helps you
feel full. These recipes can be enjoyed by all. They’re quick and simple
You can ‘dress them up regally’ with my fillings or healthier frostings.
The biggest hidden danger to your health (Published in the American
Journal of Clinical Nutrition), “Eating just two slices of wheat bread
spikes your blood sugar more than a can of soda, a candy bar or 6
teaspoons of sugar, as does cheese.” That explains the euphoric pleasure
you feel, biting a slice of cheesy pizza. To keep you coming back for
more–the blood-sugar spike you get from high-carb bread elevates
dopamine, the ‘craving’ neuro-chemical origin of the word ‘dope.’
COMPOUNDS IN WHEAT CAN DAMAGE every tissue in your
body. Wheat is the main cause of visceral (BELLY) fat, a heart-health
hazard. Well-known cardiologist, and researcher, Dr. William Davis,
author of Wheat Belly Total Health,’ (by Rodale books.com) a NY
Times #1 best seller calls wheat “the perfect poison.” Even if you feel
‘just fine’ after eating wheat bread, every bite is causing silent damage
to your gut – setting you up for disease! (Says Dr.Alessio Fasano, prof.
of medicine) and many other scientists, showed that wheat prevents
weight control.
13.
More dangerous is wheat germ WGA, or worse is in most gluten-
free bread, cereal, and snacks. THE MOST DANGEROUS PROTEINS
in wheat are lectins– compounds in plants used to protect themselves from
insects and bacteria and poison it’s enemies and you. The poison known
as ricin is a lectin, small as half a grain of sand can make you sick. You
may feel fine when you first eat it!
Cloves are actually one of the highest antioxidant foods. Research
shows cloves may provide powerful protection against cancer and other
diseases. Cloves have very powerful antiviral properties, and strong
antimicrobial properties, so they help stop the growth of bacteria…clove
essential oil is effective at killing off deadly E. coli bacteria. Further
studies have shown cloves improve liver health, regulate blood sugar,
reduce ulcers, and help bone health!
Think about including fruit and berries in all your treats.
Research conducted at Michigan State University investigated a range
of fruits and berries for anthocyanins level and activity found in each.
Researchers analyzed the ability of the fruits to help maintain a healthy
body and act as antioxidants.
Tart Cherry Juice or other cherry products are being researched by
Texas Health Science Center for melatonin, a powerful antioxidant
considered more potent that vitamins C, E, and A, because it is soluble
both in fat and water. Dr. Reiter points out, “as we age, the body’s ability
to produce melatonin decreases,” Cherries contain high amounts of fiber,
potassium, Vitamin C, and antioxidants, which have been shown to
help fight diseases like cancer, heart disease, and Alzheimer’s. They
have a lower glycemic index than many fruits, to help protect against
and manage diabetes. Dr. Reiter points out, Including cherries as part
of a healthy diet could be the way to increase melatonin levels,
particularly for the elderly.
14.
Montmorency Tart Cherries contain beneficial compounds that
may help maintain healthy joint function, also compounds called SOD
(super oxide dismutase), which act as super scavengers of dangerous
free radicals throughout the body. Very few foods contain SOD and
the human body is often lacking Researchers are currently
calculating optimum levels of cherries to achieve the greatest health
benefit to destroy free radicals, discovering tart sweet cherries, and
raspberries were superior to vitamin E. (medicinezine.com/natural-
medicine/tart-cherry-juice-benefits-tart-cherries/)
COCONUT OIL is my replacement for oil and butter. You can
chill it or melt it. Coconut oil has shown positive health effects
such as fat loss, heart health, and brain function. It may fend off
Candida and urinary tract infections, and raise good cholesterol.
Coconut oil is high in certain healthy saturated omega 3 fatty
acids that boost heart health, stabilize blood pressure and insulin
resistance. It can increase the number of calories your body burns
it also promotes healthy hormone production, reduces frequency of
seizures, treats & heals arthritis and prevents insulin resistance.
15.
In parts of the world, coconut is a dietary staple that people
have thrived on for generations. A 1981 study noted that the
population of Tokelau, an island chain in the South Pacific,
obtained over 60% of their calories from coconuts. Researchers
reported (lybrate.com/topic/benefits-of-coconut-oil-and-its-side-
effects/) good overall health and very low rates of heart disease.
Ginger is one of the very few super-foods loaded with nutrients
and known for its medicinal properties for your body and brain,
lowers blood sugar levels, and heart disease risk factors in patients
with type 2 diabetes. It has powerful anti-inflammatory and
antioxidant effects Ginger can treat many forms of nausea,
especially morning sickness, as a motion sickness remedy, and
after surgery. Ginger may reduce muscle pain and soreness from
exercise-induced muscle pain, can reduce pain and stiffness in
osteo-arthritis patients when applied topically Ginger can lead
to reductions in LDL cholesterol and blood triglyceride levels.
“Optimal nutrient intake impacts the immune system “A
proper diet can ensure that the body is in proper state to defeat
a virus.” A compound found in fruits and vegetables (apples,
pears, carrots, tomatoes, and sweet potatoes and in coffee and tea
is a phenolic, Chlorogenic acid. Recent evidence demonstrated
this scavenging antioxidant aided the reduction of inflammation
and renal oxidative stress. Managing stress is an important part of
maintaining your overall health. High blood pressure and high
blood sugar place strain on your kidneys.
These saturated fats are HEALTHY…grass-fed butter, coconut
oil, cheese, ghee and cream. Some unsaturated fat sources are
healthy, such as avocados, fish and nuts. Other fats and oils
should be avoided. (May 2020 issue of Pakistan Journal of
Medical Sciences). Nuts, olives, and avocados are “good”
fats you can enjoy in moderation. Extra virgin olive oil is nutritious.
Apart from its beneficial fatty acids, it contains modest amounts
of vitamins E and K. is also loaded with antioxidants. These
keep your blood cholesterol from oxidation and may lower your
risk of heart disease, has strong anti-inflammatory antioxidants
may reduce risk of chronic diseases.
‘Extra Virgin’ Olive oil is a “good” fat. It shares similar
properties with the anti-inflammatory drug ibuprofen. It appears
to be highly protective against Type 2 Diabetes risk and Strokes.
Studies have linked its beneficial effects on blood sugar and insulin
sensitivity.
Chronic inflammation is thought to be a leading driver of diseases,
such as cancer, heart disease, metabolic syndrome, type 2 diabetes,
Alzheimer’s, arthritis and even obesity. Extra-virgin olive oil can
reduce inflammation, has been shown to work similarly to ibuprofen.
It significantly improved handgrip strength, and joint pain
in arthritis.
16 .
Most of my recipes contain several of these
Real maple syrup is full of antioxidants that are anti-inflammatory,
anti-cancer, and anti-bacterial. Researchers discovered that maple syrup
is a source of phenolics, a class of antioxidants found in berries. (com)
Eggs, Once demonized for high cholesterol, free-range and organic, are
among the most nutritious food. Studies show they have excellent protein.
The yolks provide lepton for your eye health.
Cinnamon has properties that are anti-inflammatory, may cut the risk of
heart disease, lower blood sugar levels. Improve insulin sensitivity.
Berries, cherries, raisins, mango, apples, peaches, pears, plums, pineapples,
loaded with vitamin C, fiber, manganese are powerful antioxidants.
Coconut oil and avocado
High in Omega 3’s, can replace butter in bake goods cup for cup. They don’t
break down under high heat.
Overripe bananas impart enough sweetness in muffins or ice cream
to omit sugar. A Great source of potassium and fiber. You hardly
taste banana in most recipes.
All raw, ground nuts and seeds supply vital nutrients.
Organic ‘Cacao’ is a mood-enhancing superfood! Get your ‘chocolate fix’
from real chocolate. Cacao packs in more calcium than cow’s milk, with
iron, magnesium, antioxidants and polyphenols. It can help with stress,
depression, blood pressure and heart health. Cocoa has flavonoids, which
are nutrients that may curb inflammation.
1 tablespoon (6g) of Cacao Powder contains:
3.2 grams of carbohydrates
0 grams of sugar
2 grams of dietary fiber
1.6 grams of protein
0.6 g of total fat
0.8 mg of iron
14 mg of calcium
42.4 mg of magnesium
120 mg of potassium
19.6 mg of caffeine
(Reference: Navitas Organics
Cacao powder)
Nutritional comparison
1 tablespoon (5g) of Cocoa Powder contains:
3 grams carbohydrates
0 grams of sugar
2 grams of dietary fiber
<1 gram of protein
0.5 grams of total fat
2.1 mg of iron
0 mg of phosphorus
6.4 mg of calcium
0 mg of magnesium
75 mg of potassium
8 mg of caffeine
(Reference: Hershey’s Cocoa)
Molasses In healthy adults, was shown to help stabilize blood sugar.
Coconut sugar, raw Honey, dates, and 100% maple syrup are the lowest
glycemic natural sweeteners, Less likely to spike your blood sugar alcohol-free.
Raw Honey, antioxidants include phenols linked to preventing blood clots.
Nevertheless, they are all sugars. Use sparingly.
17
Whole-fat dairy, unprocessed meat, eggs and dark chocolate, are saturated
fats NOT associated with increased risk of cardio vascular disease. An article
in DrMercola.com reveals A flawed hypothesis by Ancel Keys’ started the
demonization of saturated fat and cholesterol, in 1960-961 that saturated fat
causes heart disease.
Evidence does not support further limiting the intake of such foods. The
Dietary Guidelines for Americans begun in 1980 (limiting saturated fat
and cholesterol) coincided with a rapid rise obesity and chronic diseases such
as heart disease.
Health Benefits of Avocado Oil: It Detoxifies Your body. which naturally
removes heavy metals like mercury and lead from the liver, kidneys, brain and
other organs. It’s Rich in Oleic Acid, a Very Healthy Fat.
Avocado oil is an anti-inflammatory which can help to prevent damage to
arterial walls, reducing the risk of hearth disease that is caused by plaque
build-up. Your body absorbs its vitamin E more efficiently from such natural
food sources.
A good diet choice for diabetics, Avocado oil is high in mono-unsaturated
fats and low in saturated fats. It is also cholesterol free. Adding this oil to your
diet can help to lower “bad” cholesterol levels, are high in potassium, may
Lower Blood pressure.
Avocado oil Reduces Symptoms of Arthritis. has antioxidant benefits for
the eyes…enhances the absorption of important nutrients, may help
prevent gum disease. improves skin and enhances wound healing is rich in
monounsaturated oleic acid, the same omega 9 EFA found in olive oil. One
of oleic acid’s many benefits is lowering the risk of cancers.
18.
Omega 3 fatty acids, also found in avocado oil, are well known
anti-carcinogens that help to slow the growth of cancer cells, Avocados
also contain the anti-carcinogenic antioxidant glutathione.
Avocado oil Stimulates Weight Loss: is high in oleic acid, an omega-9 fatty
acid, improves blood flow to muscles during exercise, and helps transport fat
to where it can be stored for energy. Avocado oil Boosts Nutrient Absorption:
the various amino acid content makes this oil excellent for skin regeneration
and cell renewal. Avocado oil enhances the body’s rate of producing collagen.
Vitamins A and D, found in avocado oil, can topically slow your skin’s aging
process. Avocado oil contains chlorophyll, a natural source of magnesium.
Consuming or applying Promotes growth of new hair and structure to your
existing hair. After cleansing your hair, apply avocado oil alone, or mixed with
essential oils.
’Processed,’ when it comes to oats has nothing to do with artificial ingredients
and added sugar. It’s simply about how the whole oats are ground, from Instant
‘fine’ to ‘Steel Cut’ course Don’t use the flavored instant packets.
Cereals: The nutrition label may look impressive. All those are added vitamins
and minerals. If you’re not eating grains in their whole form, you won’t get all
the potential benefits. Plus, most cereals have tons of added sugar.
Don’t be fooled… ’No added sugar’ on product labels is deceptive. It’s likely
‘Artificially sweetened.’ They should be required say so. It’s also hard to know
what you are eating when ingredients are disguised as ‘natural flavors’ or ‘spices.’
Don’t be fooled by ‘healthy’ veggie and soy burgers and dogs. Look for
vegetables, grains, or legumes first on the ingredients list, not soy protein isolate.
The sodium in these and in packets of soups and gravy mixes usually exceeds
your day’s RDA in one serving! Making your food from scratch helps you
avoid overeating chemical additives, stuff like calcium propionate and ascorbic
acid. They aren’t ‘bad for you,’ just not good!
Yogurt is supposed to be healthy, But what about those dessert flavors?
Companies add tons of sugar or artificial sweeteners to achieve those
flavors, as well as things like modified cornstarch as a thickener, which
can cause GI issues in some people. A healthier way to go is to buy plain
yogurt and add fresh or frozen fruit, maple syrup, or honey.
Carrageenan, (not required by FDA to be listed), is a popular ‘natural’
additive, from red seaweed. Carrageenan is used to thicken, emulsify,
and preserve whipping cream, ice cream, sour cream, cottage cheese,
deli–meats, squeezable yogurt marketed to children. Many individuals
who experienced gastrointestinal symptoms (ranging from “belly bloat,”
to severe inflammatory bowel disease) noticed eliminating carrageenan
from the diet lead to profound improvements in their gastro-intestinal
health. How much of this intestinal irritant is too much, on a daily basis?
Because of the possible danger, few studies of its effects were conducted
on in humans. Research in animals indicates it causes tumors, ulcers,
and may trigger colon cancer.The FDA and multi-billion dollar
industries are reluctant to relinquish what have become highly
profitable businesses. Only money makes them care what people eat.
When the investors see millions of dollars being spent by consumers
for more natural products, they invest in the companies making those
products. Manufacturers want their market They listen to you from
your purchases, cash register receipts. So, buy responsibly.
20.
ADHD & Artificial coloring: Some researchers have found that
there may be a link between synthetic food dyes and hyperactivity.
They continue to study this connection, but in the meantime, check
ingredient lists.
Be cautious with anything artificially colored that you put in your
mouth. For examples: hard candy, toothpaste, vitamins, fruit and sports
drinks, barbecue sauce, canned fruit, fruit-flavored cereals, fruit snacks,
gelatin powders, cake mixes.
A study found food dyes increased hyperactivity in 3-year-old
children. It combined synthetic food dyes with the preservative sodium
benzoate. You might find sodium benzoate in carbonated drinks, salad
dressings, and condiments. You can experiment by omitting these additives
then re-introducing one by one, seeing if it impacts behavior. Although
some evidence suggests that artificial food dyes may negatively impact
those with ADHD, More research is needed before this can be
recommended to all people with ADHD.
The jury’s still out on sugar’s effect on hyperactivity.
Nevertheless, limiting sugar in your family’s diet makes sense in terms
of overall health. Look out on food labels for any kind of sugar or syrup,
fructose, malt, dextrose, to eat fewer simple sugars. The FDA requires
these chemicals to be listed on food packages: FD&C Blue No. 1 and
No. 2, FD&C Yellow No.5 (tartrazine) and No. 6, FD&C Green No. 3,
Orange B, Citrus Red No. 2, FD&C Red No. 3, and No. 40 (allura).
Other chemical preservatives to look out for are: butylated
hydroxyanisole (BHA), butylated hydroxytoluene (BHT),
tert-Butylhydroquinone (TBHQ) A good place to research a
chemical food additives is healthline.com/health/adhd/foods-to-
avoid#chemicals.
21.
People don’t just suffer maladies from what they eat, they may suffer
from what they never eat! To announce that saturated animal fats are
healthy, and processed industrial vegetable oils and grains ARE NOT,
would decimate =the multi-billion-dollar processed food industry. It
relies on industrial vegetable oils and grains. Scientist/authors Dr.
Saladino and Knobbe are both convinced that the massive increase in
\linoleic acid (omega-6 polyunsaturated fat in industrial vegetable\oils)
is a key metabolic driver of obesity, heart disease, cancer and.
other\chronic disease. (DrMercola.com in ’Undermine Your Health’)
Journal of Medical Sciences Says: Eat five servings daily of fresh
vegetables and avoid high-heat and overcooking them to prevent loss
of nutrients (Unfortunately, they omit these HEALTHY saturated fats
such as grass-fed butter, coconut oil, cheese, ghee and cream). We need
healthy oils to absorb certain nutrients. Avoid soda and other sweetened
beverages and drink pure water instead, or water enhanced with lemon
and/or mint. You should include nuts, coconut, eggs, or red meat, poultry,
or fish, in your diet. (First, published May 2020 Pakistan Journal of
Medical Sciences)
Some unsaturated fat sources are healthy, such as avocados, fish and
nuts. Other fats and oils should be avoided. They demonstrated several
studies. The healthy alternative is real food. There’s no big industry profit
in it. Every time you abandon a package of enticing looking treats because
of the ingredients, and make it yourself instead, you alert big business of
‘what sells.’ Manufacturers will try to use a better ingredients to make sales.
Many packages say, ‘No trans fat’ and ‘No high fructose corn syrup,’ etc.
Why are (Deli) and processed deli/luncheon meats a cancer risk? Read
the label for words like nitrate, nitrite, cured or salted. If you spot these words,
it’s a processed meat and should be avoided. Meats labeled “uncured” still
can have nitrates and nitrites in them. “Nitrate-free” meats have less nitrates
but actually turn into nitrites in your stomach. And some nitrites form cancer-
causing substances in your body. All can damage the cells in the colon and
rectum. Over time cancer risk greatly increases. Choose a plant-based diet
most often and have some meatless days.
22.
Vitamin D can strengthen your immune system in a matter of a few
weeks. Dosing is an important factor, however, when you’re taking an oral
vitamin D supplement. It needs to be high enough. The ideal way to optimize
your level is to get sensible sun exposure, but if you’re dark-skinned, you may
need upward of 1.5 hours of sun a day to maximize conversion of vitamin D in
your skin. “Five thousand IU’s (of oral vitamin D) is that magic number for me,”
Dr. Redcross says.
Magnesium is extremely important for our overall health, as it regulates the
function of more than 300 enzymes in the body, and it is vital for numerous
biochemical processes needed for a proper metabolic function. The early
signs of magnesium deficiency can include headaches, appetite loss, muscle
spasms (kinks), or weakness, fatigue, and nausea, personality changes,
abnormal heart rhythms and numbness and tingling. including depression,
migraine, heart diseases, fibromyalgia, even death. It is also crucial for the
body detoxification and reduces the damage due to the exposure to toxins.
(Source: articles.mercola.com).
Magnesium Filled Foods can lower your risk of heart attack, anxiety, depression,
and more. Magnesium is needed for: The formation of bones, teeth, nerves,
and muscles, relaxation of blood vessels, regulation of blood sugar and insulin
sensitivity. My ‘TREAT’ Yourself recipes include foods high in magnesium.
“Among the richest magnesium sources in our recipes are Sesame seeds,
cashews, almonds, Brazil nuts, fruits, blue-berries, raspberries, and strawberries,
raw cacao nibs or un-sweetened cocoa powder, among the spices—cloves.
If you optimize magnesium levels through your diet, you have a reduced
risk of lopsided nutrient ratios, as most foods contain the needed co-nutrients
in proper ratios to absorb magnesium. (levels are reduced due to stress, sleep
deficiency, prescription drug use, alcohol consumption, and high blood sugar).
23.
How to Substitute Flaxseed for Flour For Extra Nutrients. While
ground flaxseed cannot completely replace the flour in some recipes,
it can easily replace about 1/4 of the flour called for. If the recipe calls
for 1 cup of all purpose flour, use 1/2 cup gluten free oat flour and
¼ cup of Tapioca and ¼ cup Smooth Whole-Milled Flaxseed.
(Gum is not necessary)
Honey and Cinnamon: Taking 500 mg of cinnamon for 12
weeks has decreased the oxidative stress in people with pre-diabetes.
Honey has been used as a natural medicine in cultures around the
world for centuries. It has antioxidant properties that fight inflammation
and boost immunity. Soothe a sore throat and quiet a cough, by mixing
1/2 teaspoon of cinnamon powder with a teaspoon of honey and having
it right before bedtime. Honey and cinnamon may help remove mucus
from the throat and boost your immune system. If you have had an
allergic reaction to bee stings or bee pollen, avoid honey in any form.
Honey should not be given to infants under 12 months of age.
Last of all, Zinc is needed for the proper growth and maintenance of the
human body. It is found in several systems and biological reactions, and it
is needed for immune function, wound healing, blood clotting, thyroid
function, and much more. Zinc deficiency Symptoms include slowed
growth, low insulin levels, loss of appetite, irritability, generalized hair loss,
rough and dry skin, slow wound healing, poor sense of taste and smell,
diarrhea, and nausea.
Moderate zinc deficiency is associated with disorders of the intestine
which interfere with food absorption (mal-absorption syndrome), alcoholism,
chronic kidney failure, and chronic debilitating diseases. Zinc plays a key
role in maintaining vision, Low zinc levels can be associated with male
infertility, sickle cell disease, HIV, major depression, type 2 diabetes.
webmd.com/vitamins/ai/ingredientmono-982/zinc
24.
Due to popular methods of cooking that expose food to dry heat,
barbecuing, grilling, roasting, baking, frying, sautéing, broiling, searing,
and toasting, you may raise your intake of harmful AGE’S. High heat,
restaurant, fried, and processed products, contain highest levels. Your
body has natural ways of getting rid of AGE’S compounds. If you consume
too many AGE’S in your diet, they’ll build up faster than your body can
eliminate them. It affects every part of your body and is linked to serious
health problems. Animal foods high in fat and protein, red meats, cheeses,
fried eggs, butter, cream cheese, margarine, mayonnaise, oils, and nuts
are susceptible to AGE formation. Even if your diet appears healthy, you
may consume an unhealthy amount of AGE’S.
healthline.com/nutrition/advanced-glycation-end-products
~~~~~~~~~~~~~~~~~~~
Baking Supplies You May Find Helpful
I keep the most often used utensils on the counter
in glass jars (to see them quickly).
Microwave/oven safe
Glass Mixing Bowls:
Extra large, Large, Med.
and 3 small.
Mugs: Deep 8 oz.
Shallow 5”- 6” diameter
Silicone Spatulas
small, Med. Large
Cake pans
9” diameter round,
8” square,
11 x 13 oblong,
8” or 9” Bundt Pan
Cookie sheets
An 8-inch deep-dish pie plate or.
An 8-inch square casserole dish
Asst. Sizes Airtight
containers
ESENTIAL Electrical:
Food Processor
Rotary Beater
Stick/ Immersion blender
Bread Machine (So easy)
2-qt stainless steel saucepan
10” S.S. or ceramic Fry pan
12” S.S. or ceramic Fry Pan
Utensils
Lg. & sml. Strainers
Lg. Stainless Steel Spoon
Wooden spoon
Muffin tins:
One 12-well
Or several 6-well
Single Ramekins
Covered glass bowls
Silicone microwave forms
Callah Rolls
Bundt-shape Muffins
Parchment paper
Paper muffin-well liners
Plastic wrap
Fudgsicle Mold
To be Gluten & Dairy free you may want to make your
own dairy substitutes to use in recipes. Most are only a mix
of vinegar and dairy-free milk. Bonus: No undesirable additives when
you make them from scratch. See replacements for butter, sour cream,
cream cheese and yogurt further ahead. You may want to make powdered sugar,
cheese, and Self-rising flour.
With These Ingredients In Your Pantry
You Can Make Every Recipe In this Book
Brands shown here and in my recipes are Kosher ‘Pareve’ which means
they are certified ‘dairy-free.’ I found the best prices per ounce at Kirkland
from Costco, Amazon, Whole Foods 365 brand, and Walmart.
Coconut oil
Olive or avocado oil
Oat Flour Arrowhead Mills
Tapioca or Arrowroot
Almond Flour
Terrasoul Flax Seeds
Apple cider Vinegar
Crystal Cape agar powder
Nutritional yeast flakes
Pareve Chocolate Chips
Coconut cream (additive-free)
Nature’s Greatest on Amazon
Plant Milk, Soy or Almond Milk
Instant yeast
Honey
Maple syrup
Molasses
Coconut sugar
Powdered Sugar
Vanilla extract
Ginger
Nutmeg
Cinnamon
Cloves
Aluminum free baking Powder
Baking soda
Fine sea salt
Kosher salt
Xanthan Gum Organic
Dates
Raisins
Walnuts
Pecans
Fruit Spread
Dried tart cherries
Bananas
Apples
Applesauce
Almond butter
Tahini (sesame seed)
Peanut or Sun butter
27.
Get Ready To Bake
Remember to keep everything at room temperature unless cold
is specified. Mix dry ingredients apart from liquids. Then mix
both together as instructed.
Check that your baking soda. Good if it bubbles mixing it with
vinegar.
If not, throw it out.
Test your baking powder – Mix it with hot water See if it bubbles.
If not, throw it out. To Test your yeast by put a tsp. in a cup of
85 o to 110 o F. hot water, wait 5 minutes. If it doesn’t froth, throw it out.
Have baking pans greased or lined with parchment, ready on
the stove. Mixing bowls… measuring spoons and cups… whisk…
spatulas… and equipment at hand on the counter.
BEFORE you start cooking have all the ingredients ready,
measured, cut, peeled, sliced, grated, whatever. That helps you spot any
missing ingredients. It saves you from leaving some-thing out. I dedicated
2 rows of shelf space to my most used ingredients. If I need to order online
I buy a large quantity. I save money and don’t worry about running out.
Read the recipe thoroughly three or four times. Then I line up the bowls
and utensils.
How To Make Powdered Sugar… (1/2 a cup of any regular sugar
will produce one cup of powdered sugar) Pour sugar into a coffee or
seed grinder or high-powered blender. (If storing add for later add 1 tbs.
tapioca per cup of sugar. Blend on high until sugar is fine and fluffy (about
30 seconds). Optional: For extra fluffy clump free sugar, sift in a strainer
before use for TIP: Make a larger batch of sugar and store in an air-tight
container..
2 8,
How to Make Substitute Ingredients For Recipes
How to Make Self-rising Flour (in some recipes) gluten-free. Whisk to
combine: 2/3 cup oat flour, 1/3 cup tapioca, 1-1/2 tsp. baking powder,
1/4 tsp salt
Milk Powder Substitute: It’s the protein in powdered milk that is
being introduced into the flour mix. Almond (or cashew) flour is a
great dairy-free substitute for powdered milk. It also works in coffee!.
Buttermilk (or Yogurt) Dairy-Free makes baked goods light and fluffy.
When the acid in the dairy-free buttermilk interacts with the baking soda
in the recipeit leavens the dough, allowing it to rise without the addition
of yeast. You can use vinegar or lemon juice. Put 1 Tbs. apple cider
vinegar or white vinegar or lemon juice in a measuring
cup then fill to 1-cup line.
Dairy-Free Buttermilk Per 1/4 Cup make a dairy free substitute by adding
1 tsp. lemon juice OR 1 tsp white vinegar to a 1/4 cup measuring cup and
adding enough dairy free milk to reach the 1/4 cup line. Let this mixture sit
for 5 minutes. Add 1/4 tsp baking soda to dry ingredients per ¼ cup of
buttemilk in the recipe.
Double or triple as needed
Sour Cream or Yogurt How To Make a Dairy-Free Substitute
Add 1 tsp baking soda to dry ingredients per cup of Dairy-Free buttermilk
(unless it’s already in the recipe).
Yogurt: Coconut cream can substitute in a 1:1 ratio. (Put 1 tbs. vinegar
or 2 tsp lemon juice in measuring cup). Fill to 1-cup line with coconut
cream, soy milk, or unsweetened organic, works best, or any non-dairy
milk. Mix and let sit 5 minutes until curdled. *Add 1 tsp baking soda to dry
ingredients per cup of dairy-free buttermilk.
29.
Butter: 1 cup can be replaced with 1/2 cup (unsweetened) applesauce.
To prevent crumbling in baked goods made with applesauce add ½ tsp
xanthan gum or ground fax seed.
When substituting applesauce for oil, the ratio is typically 1:1. So if
the recipe calls for 1/4 cup of oil, use 1/4 cup of applesauce. It reduces
calories and fat, it adds flavor, moisture, nutrients and fiber. Substituting
with applesauce works best in recipes calling for oil. For the best results,
use applesauce in cakes, quick breads and muffins that are already moist
and dense: banana bread, carrot cake, zucchini bread, chocolate cake,
pumpkin cake, etc.
Watch your recipe’s *liquids if using applesauce
Brownies made with applesauce can end up dry and crumbly if
you’re not mindful of the liquid content (see brownie tip below).
Cookies made with applesauce bake up puffy and cake-like,
not flat and crisp. When making cakes, brownies and cookies with
applesauce, note the other liquid ingredients in the recipe. Since
applesauce adds its own liquid, additional ingredients such as milk
or water need to be reduced. Some useful guidelines:
*Traditional white and yellow cakes: These measurements are unlike
muffins, quick breads and denser cakes. Replace oil with an equal
amount of applesauce and reduce other liquids by 1/4 cup.
*Brownies: Replace oil with an equal amount of applesauce and
reduce other liquids by half. For example, if the recipe calls for
1/4 cup of water, use 2 tablespoons of water.
*Oatmeal cookies: Replace oil with an equal amount of applesauce
and leave out other liquids.
*Chocolate chip cookies: Replace each 1/3 cup of oil with
1/4 cup applesauce and leave out other liquids.
*Peanut butter cookies: Replace each 1/4 cup of oil with
2 tablespoons applesauce and leave out other liquids.
30.
How To Make Dairy-Free Sweetened
Condensed Milk
This Homemade Sweetened Condensed Milk recipe makes a
delicious, made from scratch, version of sweetened condensed
milk that you can use in coffee, baking, ice cream and more!
Serving Size 1g, Total Time 35 min. or until it reduces by half.
2 cups any dairy free milk: almond, cashew, oat, etc.
3/4 cup coconut sugar, honey, or maple syrup
1 tsp vanilla extract
4 tbs coconut oil
Whisk together milk and sweetener in a medium saucepan
over medium-low heat. Bring to a low simmer whisking often,
until milk has reduced by half, about 30 minutes. Once reduced,
remove from heat and stir in oil and vanilla. Allow to cool. Store
in a mason jar in the fridge for up to 1 week.
~~~~~~~~~~~~~~~~~~~~~~~~~~
When Kosher Ingredients Matter
Kosher is not always better (not chemical free) but it is animal and
free, Insect free, and dairy free when certified as Pareve. Most
sprinkles and colored sugars have confectioners glaze in them, (this is
made from bugs). One food writer did not know Kosher isn’t made from
bugs. (She thought vegan meant safe). Kosher is made on clean, monitored,
machines. if you’re gluten-free/ dairy free. Kosher Pareve means no cross
contamination. Look for a Kosher symbol on food packages. “Kosher Pareve”
means REALLY dairy free, animal and Insect free. It has a recognized
symbol (such as an O with a u inside it, or a Star or Heart or Crescent with a
K inside it or a CRC),
Ask Google: what are the kosher certification symbols? You’ll see images
and explanations. Most foods you buy are kosher. Ask for Kosher Pareve
candy sprinkles on Amazon, Google, and in food stores.
31.
How To Make Dairy-Free Vegan Butter
Prep Time: 5 mins Yield: 275g/ 9.7oz Block of Creamy buttery
homemade vegan butter that is spreadable, and it melts!
nicely on toast and is great for baking and frying. A cup for cup
butter replacement.
INGREDIENTS
1 cup (240ml) Refined Coconut Oil (Melted)*must be refined
2 Tbsp avocado oil
1/3 cup (80ml) Unsweetened Soy or Almond Milk
1 tsp Apple Cider Vinegar
1 tsp Nutritional Yeast
1/2 tsp Salt & Small Pinch of Turmeric
INSTRUCTIONS To Make Dairy-Free Vegan Butter
Add melted *REFINED coconut oil to the blender along
with the avocado oil. Stir apple cider vinegar into the
unsweetened soy or almond milk and set a few minutes
so it curdles into buttermilk, and then add it in.
Add the nutritional yeast, a small pinch of turmeric and salt.
Blend well, until smooth. Pour into a butter dish and refrigerate
until set. Remove from the fridge to thaw for a few minutes if
using on fresh bread or creaming with sugar for baking. Lasts
up to 2 weeks in refrigerator. If you need it to last longer, freeze
it. Keep in your fridge what you will use within
2-weeks.
NOTE: *Must be refined coconut oil, not extra virgin oil.
Avocado oil is a great even substitute (for vegetable oil). High
speed blending causes olive oil to become bitter. ( If using olive
oil, add it only at the end). Based on thehiddenveggies.com/butter/
~~~~~~~~~~~~~~
32.
How to Bake A Weeks Worth of
Treats In 90 Minutes
The secret is the ingredients are practically the same for all.
Only the quantities vary. You can toss your Gluten-Free Dairy-Free
ingredients into A bread machine
In 58 minutes a loaf of bread bakes itself. While you wait for the bread
(you can bake muffins, (2 different kinds from one same batter). And
While the muffins bake, you can mix a batch of cookies. 90 minutes
will pass whether or not you bake. So don’t sit down and wait for the
bread and muffins to bake.
While the bread makes itself for the next 50 minutes,
start your next treats. Make 2 kinds of muffins in a
12-muffin recipe. (Make 6 chocolate chip/6 blueberry, etc).
In the 35 minutes that the muffins are baking, mix up a quick
drop-cookie dough. Or donuts. In 90 minutes you’ll have a
loaf of bread that cooked itself, two
kinds of muffins or donuts and 24 cookies.
Preheat the oven to 400-F.for muffins. Spray paper liners with oil for
easy removal of muffins when cool. Preheat the oven, and mix a batter
for banana muffins. If you want different flavors or add-ins, prepare in
advance to divide batter into two separate bowls. Once you combine
wet with dry ingredients, your rising action has starts. You have limited
time to get the batter into the oven.
Mix ½ a cup of berries into one half of the batter. Then mix ½ a cup of
chocolate chips in the half. Spoon batter into liners ¾ full. Lower oven
to 350-F. Bake for 35 minutes. When bread is ready, so are two different
kinds of muffins.
33.
*Psychologytoday.com/us/blog/brain-wise/
201510/shopping-dopamine-and-anticipation
(The BRAIN Initiative) National Institutes of Health
supported research). Dopamine Is Not Addictive.
=======================================
ISBN 0-912658-03-7
Published in USA © 2020 J. Mark Press
Barb@jmarkpress.com Hallandale Beach, FL 33009
Disclaimer:
Information in this book is approximate, and provided to inspire
your own research. Always read labels, warnings, and directions
before using or consuming products.
Content in this book is not intended to substitute advice by your health
professional. We recommend that you do not use this information
to self-diagnose or treat a health or medical problem. Dietary information
and statements within are here to inspire your own research. The author
and J. Mark Press do not assume liability for inaccuracies or misstatements,
or endorse or warrant any websites, brands or products as healthy. For full
product information always contact its manufacturer.
======================================
How To TREAT YOURSELF To Health
Barbara Fischer Binstock
Written for my husband, Marc,
my kids, step-kids, grandkids, AND YOU,
who I want to help keep healthy.
“Your health is your wealth.”
Without health you live a deprived life.
=======================================
CREDITS…
Many recipes in this book were inspired by the following
websites and authors. All deserve your visit. Many recipes
I’ve adapted were not gluten & dairy free, or kosher or had
sweetener I don’t condone. But you can adjust the recipes to
your own liking. I’ve tried many recipes but seldom kept track
of who inspired which recipe. You should visit these websites
for good information, books, and videos.
MY SEAL OF APPROVAL (For Helpful Websites)
GOES TO:
Tasteofhome.com/recipes/
OhSheGlows.com/29/ ice-ream/
DessertForTwo.com/
GlutenFreeOnAShoestring.com/
DivaliciousRecipes.com/
BiggerBolderBaking.com/
Cookieand/Kate.com/
ChocolateCoveredKatie.com/ PaleoGrubs.com/
ItDoesntTasteLikechicken.com/
LovingItVegan.com/
Food.com/
allrecipes.com/recipe/240891/
NatashasKitchen.com/
SpruceEats.com/
Minimalist baker.com/
JoyOfBaking.com/
TheFlavorBender.com/ AmysHealthyBaking.com/
Healthline.com/
DrAxe.com/nutrition/oat-flour/.com/
articles.mercola.com/
webmd.com/vitamins/
