Sneak Gluten Free and Glorious


Home

Books

Vila's Cottage Crafts

Radio Interview

Print Interviews

Feline Buddies

Other Pictures

Plant Friends

Rituals

Spells

Altars

Correspondences  

Links

Gluten Free and Glorious

Vila SpiderHawk Copyright Vila SpiderHawk 2013

Published by Vila SpiderHawk at Smashwords

This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you're reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

Author's Note

While whole wheat is a wholesome food, loaded with antioxidants, fiber, and other good things, for some it is toxic. I have compiled this wheat- and gluten-free cookbook to serve those who cannot tolerate gluten well. However, even if you munch on wheat without any trouble, I am sure you'll enjoy these recipes.

You'll notice in this book, as in all my cookbooks, that I use Pam. While I understand that it contains grain alcohol and propellant, I also understand that these burn off in the heat of cooking. I use it because it gets the job done better than any other product I have ever used, including other cooking sprays. If, however, you prefer not to use it, by all means, feel free to use oil instead.

You will notice that I rely heavily on soy as well. And much soy contains genetically manipulated organisms (GMOs) these days. However, it is very easy to get soy products that have no GMOs. The lack of GMOs has become a bragging point listed in bold print on labels, and many good supermarkets carry many non-GMO soy products.

Reader Comment

I just previewed a wonderful new cookbook by Vila SpiderHawk--Gluten Free and Glorious. I was skeptical at first, as I am no vegan, but Vila has shared some wonderful recipes with me, and I went in with an open mind.
I was blown away! Not only are the recipes absolutely delicious (yes I tried several!). I was amazed at the information shared on lots of herbs and natural ingredients. This book is a fantastic reference item along with easy to use and understand recipes! I was going to try and give a favorite recipe but I just can't pick one! I suggest you give this a read and you will be as impressed as I am!
~Debra Smith, Editor and Publisher of Open Circle e-zine

Table of Contents

Breads

Buckwheat Banana Date Muffins
"Cheddar" Corn Biscuits
Cherry Almond Scones
CornTortillas
Injera
Irish Soda Bread
Onion Caraway Biscuits
Onion Garlic Bread
Pizza Crust
Pomegranate Muffins
Potato Chive Scones
Pumpkin Muffins
Ranch Scones
Rosemary Basil Biscuits
Tofu Croutons

Desserts

Almond Cookies
Apple Rice Pudding
Apple Mango Cranberry Pie
Apricot Peach Tart
Banana Date Pudding
Cornmeal Pudding
Cranberry Hazelnut Biscotti
Fig, Apricot, and Raisin Compote
Gingered Apple Dessert
Lemon Tofu Uncheesecake
Oat and Quinoa Piecrust
Pear and Cherry Pie
Strawberry Pudding
Thumbprint Cookies
Tofu Berry Pie

Dips and Sauces and Uncheese and Dressings

Berry Sauce
Garam Masala
Gooda Gouda
Hummus
Italian Salad Dressing
Italian Seasoning
Lemon Dressing
Vegan Unmayonnaise
Mornay Sauce
Ranch Dressing
Ya Gotta Ricotta
Salsa
Sour Uncream Dressing
Tofu Cream Uncheese
Tofu Sour Uncream
Creamy Tofu Topping
Tomato Sauce
"Canned" Tomatoes

Oven Dishes

Bean-Stuffed Squash
Carrot, Butternut, Sweet Potato Bake
Cheesy Asparagus Quiche
Cheesy Corn Cottage Pie
Fruit-Stuffed Acorn Squash
Ganmodoki
Baked Portabellas
Portabella Lasagna
Quinoa, Wild Rice, and Squash
Sformato di Asparagi
Stuffed Shells
Spinach and Celery Root Quiche
Succotash-Stuffed Butternut Squash
Italian Tofu Steaks
Vegetable Rice Casserole
Roasted Vegetables

Salads

Avocados Stuffed with Cauliflower Salad
Triple Bean and Pasta Salad
Black Bean Chili Salad
Broccoli Cranberry Salad
Vegetarian Caesar Salad
Fruit and Seed Salad
Fruit Slaw
Grapefruit and Green Bean Salad
Oestara Greens
Haroseth
Minty Cucumber Salad
Summer Pasta Salad
Red and Green Salad
Sesame Soba Salad
Strawberry Salad with Raspberry Dressing
Waldorf with a Twist

Side Dishes

Apple Comfort
Apple Cider Peas
Asparagus Mornay
Butternut Pancakes
Caponatina
Warm Cranberry Relish
Dijon Brussels Sprouts, Tomatoes, and Peppers
Dilly Carrots and Snow Peas
Garbanzos con Espinacas
Green Beans and Onions
Marinated Mushrooms
Smashed Potatoes
Baked Squash, Sprouts, and Tomatoes
Sweet Potatoes and Fruit
Swiss Chard and Basil
Walnut-Stuffed Zucchini

Soups and Stews

Asparagus Soup
Four-Bean Indian Dal
Iranian Bean Soup
Bean and Mushroom Soup
Cantaloupe Soup
Cornucopia Chili
Cucumber Soup
Winter Fruit and Vegetable Soup
Minted Corn Soup
Thai Mushroom Soup
Rosemary Vegetable Soup
Tofu Stew
Mellow Vegetable Soup
Vegetable Soup with Mushrooms and Rice
Vegetable Tangine

Stovetop Dishes

Asparagus, Mushroom, and Penne in Lemon Sauce
Costa Rican Beans and Rice
Bok Choy and Tofu
Broccoli Stir-Fry
Broccoli with Ginger Tofu
Tandori-Style Chickpeas
Herbed Macaroni with Tofu
Pasta e Fagioli
Panthay Knauk-Swe
Asian Pesto Noodles
Portabella Mushrooms, Snow Peas, and Rice
Rosemary Orange Tofu
Tarragon Vegetable Penne
Braised Vegetables

glossary

Bibliography

About the Author

Other Books by Vila SpiderHawk

Sneak Peek

Breads

Buckwheat Banana Date Muffins

Yield: 9 muffins
  • 3/4 cup ground flaxseeds (use a coffee grinder)
  • 2 cups buckwheat flour
  • 1/2 cup soy flour
  • 1 TBS gluten-free, aluminum-free baking powder (Rumford makes a good one)^
  • 1 TBS xanthan gum
  • 1/2 tsp. ground allspice
  • 1/2 cup chopped walnuts
  • 1 cup soymilk
  • 1/4 cup walnut oil
  • 2 eggs or egg replacer equivalent to 2 eggs
  • 1 TBS lemon juice
  • 1 tsp. vanilla extract
  • 10 dried pitted dates
  • 1 ripe banana
  • Pam
  • Extra buckwheat flour for dusting
Preheat oven to 350 degrees. Stir together flaxseeds and next 5 ingredients in a large bowl until well incorporated. Stir in walnut pieces. Process soymilk and next 6 ingredients in a blender until smooth. Stir into flour mixture until uniformly moist. Spray 9 wells of a muffin pan with Pam. Fill the remaining three halfway full with water to prevent pan warping. Dust hands with extra buckwheat flour. Roll rough into 9 balls. Place each bowl into a sprayed muffin well. Bake 20 minutes or until a toothpick inserted in the middle comes out clean.

^Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

Buckwheat, a close relative to rhubarb, is high in protein, B vitamins, potassium, calcium, iron, and fiber.
- Meals That Heal by Lisa Turner, p 44

Another compound in soy, phytate, has been found to inhibit colon and breast cancer, and is a potent free-radical blocker. The free-radical inhibiting actions of phytate have also been linked to prevention or amelioration of a variety of other diseases, including diabetes and numerous age-related illnesses.
- Meals That Heal by Lisa Turner, p 42

Caribbean people have used allspice as an instant, natural toothache remedy. Crushed into a powder, it can be applied inside the mouth along the gum line for instant toothache relief.
- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino, p 20

Walnuts are our richest dietary source of serotonin, which helps make us feel full. Therefore, walnuts are recommended as a weight-loss aid, in spite of their high fat content.
- The Green Pharmacy by James A. Duke, Ph.D., p 420

Studies with experimental animals suggest that bananas have an anti-ulcer effect. Bananas may be another useful addition to such well-established anti-ulcer foods as raw cabbage, green tea, garlic, and legumes.
- The Green Pharmacy by James A. Duke, Ph.D., pp 530-531

Dates are high in natural aspirin. They have a laxative effect. Dried fruits, including dates, are linked to lower rates of certain cancers, especially pancreatic cancer.
- Food--Your Miracle Medicine by Jean Carper, p 479

"Cheddar" Corn Biscuits

Yield: 9 biscuits
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 2 cups yellow cornmeal
  • 1+1/4 cups millet flour
  • 1 TBS aluminum-free-gluten-free baking powder (Rumford makes a good one)^
  • 1 TBS xanthan gum
  • 1/2 tsp. freshly ground black pepper
  • 2 cups shredded rice "cheddar" (Galaxy Foods makes a good one)
  • 1/2 cup plus 3 TBS soymilk
  • 1/3 cup olive oil
  • 1 TBS Dijon mustard
  • Pam
Preheat oven to 350 degrees. Stir together flaxseeds and next 5 ingredients in a large bowl until well incorporated. Process "cheddar" and next 3 ingredients in a blender until smooth. Stir into dry ingredients until uniformly moist. Knead until dough holds together. Break off 9 chunks of dough and form each into a ball. Spray a baking sheet with Pam. Arrange balls on sheet. Flatten slightly with your palm. Bake 15-18 minutes or until a toothpick inserted in the middle comes out clean.

^Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

Millet is rich in protein, dietary fiber, thiamin, riboflavin, niacin, vitamin B6, folate, copper, magnesium, phosphorous, and zinc.
- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D., p 112

Soy is rich in folate, omega3 fatty acids (the inflammation-fighting fat), thiamin, riboflavin, vitamin B6, vitamin E, calcium, copper, iron, magnesium, phosphorous, potassium, and zinc.
- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D., p 132

Cornmeal is rich in protein, dietary fiber, thiamin, niacin, vitamin C, folate, panthothenic acid, magnesium, and phosphorous.
- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D., p 96

Pipernol, piperdine, and piperetine, phytochemicals found in black pepper, thwart liver cancer, probably by stopping the mold aflatoxin from binding to DNA to start the cancer process.
- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D., p 147

Cherry Almond Scones

Yield: 8 scones
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 2 cups quinoa flour
  • 1+1/2 cups almond flour
  • 1/2 cup sorghum flour
  • 1 TBS xanthan gum
  • 2 tsp. aluminum-free, gluten-free baking powder (Rumford makes a good one)^
  • 1 tsp. baking soda
  • 1/2 tsp. ground cinnamon
  • 1 cup dried cherries
  • 2 cups almond milk
  • 3 TBS almond oil
  • 8 pitted dates, minced
  • Almond flour for dusting
  • Pam
  • 1 TBS almond oil
Preheat oven to 400 degrees. Stir together first 8 ingredients in a large bowl until well incorporated. Stir in cherries. Process almond milk, oil, and dates in a blender until smooth. Stir into dry ingredients until uniformly moist. Dust hands with almond flour. Knead dough until smooth. Spray a baking sheet with Pam. Shape dough into an 8x1" disk. Brush with 1 TBS almond oil. Cut into 8 wedges. Arrange on baking sheet so they do not touch. Bake 20-25 minutes or until a toothpick inserted in the middle comes out clean.

^Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

Department of Agriculture researcher, Dr. Forrest Nielsen says that boron seems to boost estrogen levels in women by boosting steroid hormones in the blood. He documented that in women getting adequate boron, the most active form of estrogen--estradiol 17B--doubled, reaching levels found in women on estrogen replacement therapy. The diet of the average American contains about half the boron found effective in the studies. High levels of boron are found in apples, pears, grapes, dates, raisins, peaches, hazelnuts, peanuts, almonds, peanuts, and honey.
- Food--Your Miracle Medicine by Jean Carper, p 410

The higher your ratio of omega-3 fatty acids to omega-6s, the lower your risk of heart attack. Similarly, studies reveal that a high ratio of omega-3 fatty acids to omega-6 fatty acids in the blood cuts your chances of cancer. The plant foods with the highest concentrations of omega-3 fatty acids include walnuts, flaxseeds, canola oil, and purslane,
- Food--Your Miracle Medicine by Jean Carper, pp 14, 16

Many people claim to stave off gout attacks by eating cherries. This therapy has never been scientifically demonstrated to work, but since so many people swear by it, I think it's probably worth trying.
- The Green Pharmacy by James A. Duke, Ph.D., pp 273-274

There are a number of spices that research shows can help the body use insulin more efficiently. these include bay leaf, cinnamon, cloves, and turmeric.
- The Green Pharmacy by James A. Duke, Ph.D., p 202

Corn Tortillas

Yield: 8 tortillas
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 1/2 cup millet flour
  • 2 cups yellow cornmeal
  • 1/2 tsp. sea salt
  • Very hot water
  • Extra cornmeal for sprinkling
Stir together first 4 ingredients in a large bowl until well incorporated. While stirring, slowly pour in enough water to uniformly moisten dry ingredients. (I used 1+1/4 cups water.) Divide dough into 8 balls. Moisten work surface to prevent slipping. Spread a sheet of wax paper on work surface. Sprinkle wax paper with cornmeal to prevent sticking. Place one ball at a time on wax paper, sprinkling cornmeal on wax paper for each ball. Sprinkle the top of each ball with cornmeal for the same reason. Roll each ball to an 8" disk or use a tortilla press to press tortillas to 8" disks. Heat a dry skillet over medium-high heat. Cook each tortilla until the top changes color and the bottom is golden brown. Flip and cook the other side until golden brown. Cool on a wire rack.

Millet, a mild tasting grain that is a staple of Asia and Africa, is a great source of riboflavin, niacin, calcium, iron, and phosphorous. It's a good source of protein and, because the body converts it slowly to energy after you eat it, millet promotes stable blood sugar levels.
- Healing Foods for Dummies by Molly Siple, MS. RD, P 34

Some vegetable foods are good sources of omega-3 fatty acids, including walnuts, flaxseeds, green leafy vegetables, and rapeseed (from which canola oil is made).
- Food--Your Miracle Medicine by Jean Carper, p 16

At the cellular level, the stakes are high. Your cells are a battleground where omega-3 and omega-6 fatty acids compete for supremacy. And which one wins day after day helps determine the state of your health. The truth is that for most Americans and people of other Western cultures, it is continual defeat. We get fat too much omega 6 and too little omega-3 in our diet. A simple finger prick test that measures a person's blood ratio of omega-3 to omega-6 will predict which individual will have a heart attack. Similar tests show that people with a high ratio of omega-3 to omega-6 cuts the chances of cancer.
- Food--Your Miracle Medicine by Jean Carper, p 14

The stage for Parkinson's disease, a progressive nervous disorder, may be set earlier in life by a deficiency of antioxidant vitamin E. Cornmeal is a god source if vitamin E
- Food--Your Miracle Medicine by Jean Carper, pp 444, 494

Injera

Injera is a spongy Ethiopian flatbread used as both plate and utensils at virtually every meal. The starter requires some time to ferment, so it's necessary to plan ahead for this bread. This is an authentic recipe, so please don't try to take any shortcuts.

Injera Starter

Day one

  • 3/4 cup water at room temperature (about70 degrees)
  • 1/2 cup teff flour
  • 1/8 tsp. active dry yeast
Stir together in a medium bowl. Loosely cover and allow to ferment for two days on the counter. It wants to be at room temperature. Just let it be for two days.

Day three

Stir the starter. It should be pretty stinky by this time. Don't get discouraged. It's supposed to be this way. You'll notice that it has separated into an upper watery layer and a muddy lower layer. Again, this is how it's supposed to be.

Day five

Starter should have separated into distinct layers again. Feed the starter with 1/3 cup teff flour and 1/2 cup water at room temperature (about 70 degrees). Stir gently and cover loosley. Let sit at least 4 hours before using it to make the bread.

Injera

Yield: about10 Injera (Your first two will be really messy, but that's okay. The other ten will be just fine)
  • 1/2 cup starter
  • 3+1/2 cups teff flour
  • 1+1/2 cups warm water
  • 1 tsp. ground cumin
  • 1/2 tsp. sea salt
  • Oil of choice (I used olive oil)
Stir first 4 ingredients into a large bow. Mixture will have the consistency of thin pancake batter. Cover and let ferment at room temperature for 5 hours. Stir in salt until dissolved. Heat a 10" skillet over medium heat. Wipe skillet with a thin layer of oil. Pour about 1/2 cup batter into center of skillet and swirl immediately to coat skillet evenly. Let bread cook uncovered for about 1 minute. Holes will form on the top. Cover skillet with an airtight lid. Cook for 3 minutes or until the edges pull away from the sides and the top is set. DO NOT FLIP! The first couple will look pretty terrible. Don't get discouraged. The rest will be fine. Injera doesn't come out of the skillet with its amazing spongy texture. They need to rest on a wire rack 3-5 minutes to acquire that.

Teff is filled with many useful nutrients that are required by the body. For example, it contains higher protein content in contrast with wheat. It also has a wide range of minerals that include iron, calcium and thiamin. These minerals, especially the iron content of teff, are easily assimilated into the body.

Teff is considerably high in fiber, which benefits individuals with diabetes. The fiber helps to manage a diabetic's levels of blood sugar. This makes the condition a bit more bearable. Furthermore, fiber from teff bulks up in the stomach and creates a satiated effect. This means reduced intake of foods, eventually resulting in loss of weight. Individuals with the common digestive ailments are recommended to consume teff, as it provides instant relief.

In Ethiopia, where teff consumption is popular amongst the citizens, there are low rates of anemia. This health benefit of teff is caused by the high contain of iron in contrast with other kinds of cereals like maize. http://benefitof.net/health-benefits-of-teff/

Irish Soda Bread

Yield: 1 (9") loaf
  • 1 baked baseball-size unpeeled red-skinned potato
  • 1 cup soymilk
  • 5 TBS olive oil
  • 2 TBS honey
  • 1 TBS lemon juice
  • 1 TBS egg replacer powder
  • 1 TBS grated orange zest
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 1+1/4 cup millet flour
  • 1/2 cup potato flour
  • 1/2 cup garbanzo flour
  • 1 TBS xanthan gum
  • 1+1/2 tsp. aluminum-free, gluten-free baking powder (Rumford makes a good one)^
  • 1 tsp. baking soda
  • 1 cup raisins or currants
  • Extra potato flour for dusting
  • Pam
Preheat oven to 375 degrees. Process first 7 ingredients in a blender until very smooth. Set aside. Stir together flaxseeds and next 6 ingredients in a large bowl until well incorporated. Stir in raisins or currants. Stir in wet ingredients until uniformly moist. Lightly dust hands with potato flour. Knead dough until smooth. Spray a 9" layer cake pan with Pam. Transfer dough to pan. Smooth top with wet hands. Bake 30-40 minutes or until a tester inserted in the middle comes out clean. Turn onto a wire rack to cool.

^Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

Potassium and sodium play a tug of war across the cell wells in your body, with the delicate balance of your body chemistry at stake. So, when the sodium concentration is high, potassium is literally stolen from your body. It is leached from your bones, poured into your bloodstream, then dumped into your urine and excreted. Conversely, when the potassium content outweighs sodium, your body is able to release and let go of excess sodium and water. Potassium in its natural state acts as a mild diuretic and can counteract hypertension, which is more common among individuals and ethnic groups who consume few potassium-rich foods. During hot weather it is even more important to increase your potassium intake to accommodate extra sweating. If you don't, you might find yourself feeling fatigued. Good sources of potassium include raisins, potato, and orange. Well Being Journal, January/February 2013, Scott E. Miners, Editor, pp 36-37

The isoflavone genistein, of which we have heard so much, is believed to inhibit the action of enzymes that promote cell growth and migration. Some researchers speculate that genistein thus prevents the growth of cells that form plaque deposits in the arteries, in much the same way that it seems to prevent the growth of tumors.
- Soyfoods Cooking for a Positive Menopause by Bryanna Clark Grogan, p 38

Research suggests that water-soluble dietary fiber is very important in reducing serum cholesterol. It is found in barley, beans, brown rice, fruits, and oats. Meat and dairy are the primary offender because they contain high levels of cholesterol. Coffee, stress, and sustained tension also raise serum cholesterol. Alcohol, steroids, oral contraceptives, Lasix and other diuretics are a few of the many drugs that elevate blood cholesterol. Cream substitutes (nondairy cream) are poor alternatives, since many contain coconut oil, which is a highly saturated fat. Soy or almond milk is preferred. A monounsaturated acid-rich diet that includes olive oil may be the reason for the low cholesterol plasma levels found in Italy and Greece.
- Prescription for Nutritional Healing by James F. Balch, M.D. and Phyllis A. Balch, C.N.C., pp 207, 208, 209

Honey contains traces of B vitamins, folate, iron, and manganese, in addition to 118 different bioactive compounds such as quercetin and caffeic acid, which boost energy production in the brain.
- Prevention, January 2012, David Zinczenko, Editorial Director, p 59

Onion Caraway Biscuits

Yield: 9 biscuits
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 1 cup ground gluten-free oats# (use a coffee grinder)
  • 1+1/2 cups quinoa flour
  • 3/4 cup potato flour
  • 2 TBS dried minced onion
  • 1 TBS aluminum-free, gluten-free baking powder (Rumford makes a good one)^
  • 1 TBS. xanthan gum
  • 1/2 TBS caraway seeds
  • 1 cup silken tofu
  • 1 TBS rice vinegar
  • 1 TBS lemon juice
  • 1 tsp. cider vinegar
  • 1 tsp. brown rice syrup
  • 1/3 cup olive oil
  • 1/3 cup soymilk
  • Pam
Preheat oven to 450 degrees. Stir together first 8 ingredients in a large bowl. Process tofu and next 6 ingredients in a blender until smooth. Stir into flour mixture until uniformly moist. Knead until dough is workable. Spray a baking sheet with Pam. Break off 9 equal chunks of dough and form each into a ball. Arrange on baking sheet. Flatten slightly with your hand. Bake 15-18 minutes or until a toothpick inserted in the middle comes out clean.

#Find gluten-free oats here. http://www.nuts.com/cookingbaking/grains/oats/rolled-gluten-free.html?utm_source=bing-ads&utm_medium=cpc&utm_group=903-GlutenFreeRolledOats[9943]&utm_campaign=2-Snacks

^Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

Soybeans are rich not only in protein, isoflavones, and calcium but also in magnesium, which regulates active calcium transport throughout the body, activates vitamin D, and helps the functions of the bone-related hormones parathyroid and calcitonin. The trace element boron is also found in soybeans, while meat and fish are poor sources. One study found that boron supplementation markedly reduced urinary secretion of calcium and magnesium and also raised the level of an estrogen called estradiol-17 beta. Because this type of estrogen has the greatest impact on the body, boron may be an important factor in preventing osteoporosis
- Soyfoods Cooking for a Positive Menopause by Bryanna Clark Grogan, p. 25

Amenorrhea is the medical term for lack of menstruation in women who should be having regular periods. The cause of this could be anything from a stress reaction or a hormone imbalance to something more serious, and it sometimes takes a while to pinpoint the problem. Caraway is one of the many herbs that might help this problem.
- The Green Pharmacy by James A. Duke, Ph.D. pp 51, 53

A compound called lingnan precursors has shown potential as a breast cancer fighter, and flaxseed is your best source. In fact, flaxseed has 75 times more lignan precursors than any other food.
- Prevention 1001 Best Health Tips, Doug Hill, Editor, p 70

Cold-pressed extra virgin olive oil contains more antioxidants and phytochemicals than yellow olive oil. That's because the oil is extracted from the olives by literally crushing them rather than by using heat and chemicals.
- Prevention 1001 Best Health Tips, Doug Hill, Editor, p 55

Onion Garlic Bread

Yield: 1 loaf
  • 1 small red onion, quartered
  • 7 cloves garlic
  • 2 tsp. olive oil
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 1 cup tapioca flour
  • 1 cup teff flour
  • 3/4 cup millet flour
  • 3/4 cup potato flour
  • 1/2 cup sorghum flour
  • 2 TBS aluminum-free, gluten-free baking powder (Rumford makes a good one)^
  • 1 TBS xanthan gum
  • 2 tsp. baking soda
  • 1 baked unpeeled baseball-sized red-skinned potato, quartered
  • 1 cup soymilk
  • 1/2 recipe Tofu Sour Uncream
  • 3 TBS olive oil
  • 1 TBS blackstrap molasses
  • 2 TBS cider vinegar
  • Extra flour (any kind) for dusting
  • Pam
  • Dried minced onions
Preheat oven to 400 degrees. Pulse onion and garlic in a food processor until minced. Heat 2 tsp. olive oil in a small skillet over medium heat. Stir-fry onion and garlic until tender. Remove from heat and set aside. Stir together flaxseeds and next 8 ingredients in a large bowl until well incorporated. Stir in onion and garlic until well distributed. Process potato and next 5 ingredients in a food processor until very smooth. Stir into flour mixture until uniformly moist. Dust hands with flour. Knead dough a few seconds. Shape into a loaf. Spray a loaf pan with Pam. Place loaf into pan. Sprinkle dried minced onions on top of loaf. Gently press into place. Giving loaf headroom, cover pan with foil. The foil should not touch the dough. Seal edges. Bake 60 minutes. Uncover and bake 10 minutes more. Test with a skewer. Allow to cool in the pan 5 minutes. Remove from pan and cool completely on a wire rack.

^Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

My preference is to eat flaxseeds to take advantage of their omega-3s rather than bothering with the extracted oils. If you eat them whole, they will pass right through you undigested. You must grind them to get their EFAs [essential fatty acids]. I suggest you buy a coffee grinder that you dedicate to flax. Be aware that flax seeds, as opposed to flax oil, contain a great deal of fiber that will increase stool bulk and even act as a laxative depending on how much you eat. Flaxseeds also contain phytoestrogens, protective compounds.
- Eating Well for Optimum Health by Andrew Weil, M.D., p 97

There's allium in garlic, which lowers blood pressure and acts as a natural antibiotic.
- Eating Well for Optimum Health by Andrew Weil, M.D., p 141

I believe the phytoestrogens in soy (isoflavones) protect estrogen receptors from excessive stimulation by the body's own hormones and foreign estrogen-like substances. Therefore, I recommend eating soy to women at risk for breast cancer as well as those who have had it.
- Eating Well for Optimum Health by Andrew Weil, M.D., p 274

Onions are a top food because, in addition to the sulfur compounds that give them their bite and are good for the heart, they contain quercetin and other antioxidant flavonoids. The sulfur compounds help combat heart disease by thinning the blood and helping to raise "good" HDL cholesterol.
- Outsmart Diabetes Cindi Caciolo, Editor, p 21

Pizza Crust

Yield: 1 (12") crust
  • 1 package active dry yeast
  • 3/4 cup warm water (110-115 degrees)
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 2/3 cup teff flour
  • 2/3 cup tapioca flour
  • 1/2 cup Vegan Parmesan*
  • 2 TBS soymilk powder
  • 1 TBS xanthan gum
  • 2 tsp. Italian Seasoning
  • 2 TBS olive oil plus about 2 tsp. extra
Dissolve yeast in warm water. Let sit 5-10 minutes or until mixture foams. If the mixture fails to foam, discard and begin again. Stir together flaxseed and the next 6 ingredients in a large bowl until well incorporated. Stir in yeast mixture and oil. Knead 4-5 minutes. Spread 2 tsp. olive oil in bowl. Place dough in bowl, turning once to coat both sides. Cover with a clean damp cloth and let rest (it won't rise) 30 minutes. Preheat oven to 425 degrees. Dampen work surface to prevent slipping. Place a sheet of wax paper on work surface. Place dough on wax paper. Roll to about a 13" disk. Place on a 12" pizza pan. Roll edges to make a rim. Bake 5 minutes. Add desired toppings, and bake 25 minutes more.

*Galaxy Nutritional Foods makes a gluten-free Parmesan cheese alternative called Vegan Grated Parmesan Flavor.

A compound called lignan precursors has been shown potential as a breast cancer fighter, and flaxseed is the best source of it. In fact, flax has 75 times more lignan precursors than any other food. Flaxseed also contains a compound called alpha-linolenic acid that has been shown to reduce levels of prostaglandins, chemicals in the body that contribute to inflammation.
- Prevention 1001 Best Health Tips, Doug Hill, Editor, p 70, 79

Use monounsaturated fats such as olive oil in place of--not in addition to--other high-fat foods in your diet. If you just add them instead of replacing other fats with them, you'll gain weight. Shoot for a minimum of 15 percent of your total calories from monos. For a 1,800 calorie diet, that translates to at least 30 grams of monos a day.
- Prevention 1001 Best Health Tips, Doug Hill, Editor, p 94

Soymilk is a good source of protein and B vitamins, and many brands are fortified with calcium.
Soy in general is an excellent source of low-calorie, high-quality protein. But unlike the protein in animal foods such as meat, eggs, and milk, soy protein contains zero heart-damaging saturated fats and cholesterol.
- Prevention 1001 Best Health Tips, Doug Hill, Editor, p 57-58

Pomegranate Muffins

Yield: 12 muffins
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 1/2 cup arrowroot or cornstarch
  • 1+1/2 cups quinoa flour
  • 1/2 cup millet flour
  • 1 TBS xanthan gum
  • 1 TBS aluminum-free, gluten-free baking powder (Rumford makes a good one)^
  • 1/2 cup chopped hazelnuts (pulse in a food processor)
  • Seeds of 1 pomegranate
  • 1 cup soymilk
  • 1/4 cup honey
  • 1/3 cup walnut or almond oil (hazelnut oil, if you can get it)
  • 1 egg or egg replacer equivalent to 1 egg
  • Pam
  • Extra quinoa flour for dusting
Preheat oven to 400 degrees. Stir together first 6 ingredients in a large bowl until well combined. Stir in nuts until well combined. Stir in seeds until evenly distributed. Process soymilk and next 3 ingredients in a blender until smooth. Stir into dry ingredients until uniformly moist. Spray a muffin pan with Pam. Dust hands with quinoa flour. Roll dough into 12 balls. Place a ball into each muffin cup. Bake 25 minutes or until a toothpick inserted in the middle comes out clean.

^ Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

Get your B vitamins. Folate, vitamin B6, and vitamin B12 help rid the body of homocyseine, a substance in the body that's linked to both Alzheimer's and heart disease--just as cholesterol is. Sources for vitamin B6 include nuts, bananas, beans, and whole grains. Fortified soymilk provides vitamin B12.
- Vegetarian Times, September 2011, Elizabeth Turner, Editor in Chief, 28-29

In other studies, ellagic acid was also effective in stopping lung tumors from forming, and the more ellagic acid given, the stronger antitumor effect it had. This might be especially true of the ellagic acid in pomegranates. Ellagic acid is generally formed from precursor substances in foods. The two in pomegranates are granatin A and granatin B
- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D., p 55

Pomegranate's jewel-like arils (referred to as seeds) are packed with vitamin C and polyphenols (the same compounds that give red wine its good-for-you reputation).
- Everyday Food, Sarah Carey, Editor in Chief, December 2012, p 59

Millet is rich in protein, dietary fiber, thiamin, riboflavin, niacin, vitamin B6, folate, copper, magnesium, phosphorus, and zinc.
- Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D., p 112

High in the Peruvian mountains centuries ago, the Incas dined on a grain so important that they named it quinoa--literally, the "mother grain". All grains are good for health, but quinoa stands heads and shoulders above the rest. It contains more protein than any other grain, and it is such a rich and balanced source of essential nutrients that food experts have called it the supergrain for the future.
- New Foods for Healing by Selene Yeager, p 613

Potato Chive Scones

Yield: 8 scones
  • 1 unpeeled baseball-sized baked red-skinned potato, quartered
  • 1/2 recipe Tofu Sour Uncream
  • 3 TBS olive oil
  • 1 egg or egg replacer equivalent to 1 egg
  • 1/2 tsp. freshly ground black pepper
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 1 cup quinoa flour
  • 3/4 cup teff flour
  • 3/4 cup tapioca flour
  • 1/4 cup arrowroot or cornstarch
  • 1 TBS xanthan gum
  • 2 tsp. aluminum-free, gluten-free baking powder (Rumford makes a good one)^
  • 1 tsp. baking soda
  • 2/3 cup minced fresh chives
  • Pam
Preheat oven to 400 degrees. Process first 5 ingredients in a food processor until very smooth. Set aside. Stir together flaxseeds and next 7 ingredients in a large bowl until well blended. Stir in chives until evenly distributed. Stir in potato mixture until uniformly moist. Form the dough into a ball. Dust work surface with teff flour. Place dough on dusting and pat to a disk 8" in diameter. Cut into 8 wedges. Spray a baking sheet with Pam. Place wedges onto baking sheet so they do not touch. Bake 18-20 minutes or until a toothpick inserted in the middle comes out clean.

^Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

Teff has a lot of niacin, vitamins A and C, and also thiamin. It is also very nutritious because it contains a variety of carbohydrates, fat, proteins and fiber. It also has a lot of essential amino acids and other minerals such as calcium, potassium, magnesium and iron. Compared with maize, it has higher mineral and amino acid content. It is also a good source of iron and has comparably higher iron content than wheat, barley and other cereals. http://voices.yahoo.com/health-benefits-teff-6193812.html?cat=5

For chronic fatigue syndrome, experts recommend eating plenty of whole grains for complex carbohydrates, which provide the body with energy, and vegetables for vitamin C, which protects the body against infection. Cut down on caffeine, especially around bedtime, and avoid alcohol.
- 101 More Home Remedies That Really Work, Eric W. Scrier, Editor, p 24

In addition to potatoes' healthy amounts of traditional nutrients, they're also a good source of the phytochemicals called saponins, which give them a role in fighting cancer, heart disease, and infections. Try to use then with the skins on to reap the benefits of the dietary fiber that's so abundant there.
- Eat to Heal by Kristine M. Napier, M.P.H. R.D., L.D., p 97

Using chives helps you ward off cancer and heart disease. Chives are rich in calcium, potassium, and vitamin A and are loaded with phytochemicals called organosulfur compounds (such as allyl sulfides), which show promise in cancer and heart disease prevention. They may also help the body to resist infections.
- Eat to Heal by Kristine M. Napier, M.P.H. R.D., L.D., p 88

Pumpkin Muffins

Yield: 12 muffins
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 1+1/2 cups buckwheat flour
  • 3/4 cup tapioca flour
  • 1 TBS aluminum-free, gluten-free baking powder (Rumford makes a good one)^
  • 1 TBS xanthan gum
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground cloves
  • 1/4 tsp. ground nutmeg
  • 1/2 cup raisins
  • 1/2 cup chopped pumpkin seeds (pulse in a food processor
  • 1/2 cup soymilk
  • 15 oz. can pumpkin puree
  • 1/4 cup walnut oil
  • 1/4 cup crystallized ginger
  • 1/2 TBS lemon juice
  • 1/2 TBS rice vinegar
  • 1/2 tsp. cider vinegar
  • 1/2 tsp, rice syrup
  • 2 eggs or egg replacer equivalent to 2 eggs
  • Pam
  • Extra buckwheat flour for dusting
Preheat oven to 350 degrees. Stir together first 8 ingredients in a large bowl until well incorporated. Stir in raisins and pumpkin seeds. Process soymilk and next 8 ingredients in a blender until very smooth. Pour into dry ingredients until very well combined. Spray a muffin pan with Pam. Dust hands with buckwheat flour and roll dough into 12 balls. Place each ball into a muffin cup. Bake 20 minutes or until a toothpick inserted in the middle comes out clean.

^Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

LNA, the parent omega-3 EFA (Essential FattyAcid), occurs only in a few seeds and nuts (flax, hemp, pumpkin, and walnuts).
- Eating Well for Optimum Health by Andrew Weil, M.D., p 84

Buckwheat contains a variety of compounds called flavonoids that have been shown in studies to help block the spread of cancer. Two compounds in particular, quercetin and rutin, are especially promising because they appear to thwart cancer in two ways. These substances make it difficult for cancer-promoting hormones to attach to healthy cells.. They can literally stop cancer before it starts. Should cancer-causing substances get into cells, these compounds may be able to reduce damage to DNA, the body's chemical blueprint for normal cell division.
- New Foods for Healing by Selene Yeager, p 125

A half-cup of pumpkin has more than 16 milligrams of beta-carotene, 160-260 percent of the daily amount recommended by experts. Research has shown that getting more beta-carotene in the diet can help protect against a variety of cancers, including cancers of the stomach, esophagus, lungs, and colon. This protective effect is enhanced by phenolic acids, which are chemicals in pumpkin that bind to potential carcinogens and help prevent them from being absorbed.
- New Foods for Healing by Selene Yeager, pp 608, 610

Some experts believe that ginger may ease arthritis pain the same way it helps block migraines, by blocking the formation of inflammation-causing prostaglandins that cause pain and swelling.
- New Foods for Healing by Selene Yeager, p 325

Ranch Scones

Yield: 8 scones
  • 1 Recipe Ranch Dressing
  • 1/4 cup soy milk
  • 3 TBS olive oil
  • 1 egg or egg replacer equivalent to 1 egg
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 1 cup quinoa flour
  • 3/4 cup potato flour
  • 3/4 cup soy flour
  • 1/4 cup arrowroot or cornstarch
  • 1 TBS xantan gum
  • 2 tsp. aluminum-free, gluten-free baking powder (Rumford makes a good one)^
  • 1 tsp. baking soda
  • 1 TBS olive oil
  • Pam
Preheat oven to 400 degrees. Process first 4 ingredients in a blender until smooth. Set aside. Stir together flaxseeds and next 7 ingredients in a large bowl until well incorporated. Stir in Ranch mixture until uniformly moist. Knead a little until dough is smooth. Shape into a 3/4" thick disk. Brush 1 TBS oil onto disk. Cut into 8 wedges. Spray a baking sheet with Pam. Arrange wedges on baking sheet so they do not touch. Bake 20-22 minutes or until a toothpick inserted in the middle comes out clean. Remove immediately to a wire rack to cool.

^Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

Quinoa is one of the best grain sources of protein. And unlike the protein found in most grains, quinoa's protein is complete, meaning it contains all nine amino acids that the body must get from food. This makes quinoa a choice grain for people who are limiting meat in their diets and may have trouble getting enough protein.
- New Foods for Healing by Selene Yeager, p 613

Tofu, tempeh, and other soy foods contain a number of cancer-fighting substances, including genistein and protease inhibitors. In Japan, where people eat large amounts of soy, more than 60 percent of men over the age of 20 smoke, yet the incidence of lung cancer is much lower than it is here.
- New Foods for Healing by Selene Yeager, p 646

Flaxseed has an abundance of two compounds that may help improve kidney function. One is alpha-linolenic acid, an omega-3 fatty acid. Alpha-linolenic acid stops both inflammation and clogging of the arteries, both of which play a role in damaging the tiny and very fragile blood vessels supplying blood to the kidneys. Flaxseed also contains lignans, compounds that can help prevent clots from forming in the bloodstream. Such clots can damage and clog the tiny blood vessels of the kidneys.
- New Foods for Healing by Selene Yeager, p 432

Several of the compounds in olive oil, such as polyphenols, are powerful antioxidants. This means that they're able to disable free radicals before they do damage. As a result, getting more olive oil in your diet can help keep your arteries clear.
- New Foods for Healing by Selene Yeager, pp 509-510

Rosemary Basil Biscuits

Yield: about 10 biscuits
  • 2/3 cup ground flaxseeds (use a coffee grinder)
  • 1 cup ground gluten-free oats# (use a coffee grinder)
  • 1+3/4 cups potato flour
  • 1+1/2 cups quinoa flour
  • 2/3 cup arrowroot or cornstarch
  • 1 TBS aluminum-free, gluten-free baking powder (Rumford makes a good one)^
  • 2 tsp. baking soda
  • 2 TBS minced fresh basil leaves
  • 2 TBS minced fresh rosemary leaves
  • 2 cups soymilk
  • 1/4 cup olive oil
  • 1+1/2 TBS cider vinegar
  • Pam
Preheat oven to 375 degrees. Stir together first 9 ingredients in a large bowl. Whisk together soymilk, oil, and vinegar in a small bowl. Stir into dry ingredients, adding a little water if dough seems too dry. Knead about 1 minute. Spray a baking sheet with Pam. Break off chunks of dough and shape to 2" balls. Arrange on baking sheet and flatten slightly. Bake 30-35 minutes or until a toothpick inserted in the middle comes out clean.

#Find gluten-free oats here. http://www.nuts.com/cookingbaking/grains/oats/rolled-gluten-free.html?utm_source=bing-ads&utm_medium=cpc&utm_group=903-GlutenFreeRolledOats[9943]&utm_campaign=2-Snacks

^Find gluten- and aluminum-free baking soda here. http://www.amazon.com/Baking-Powder-Gluten-Free-Aluminium/dp/B0094ENYVA

Rosemary is an excellent food preservative and a gentle but effective digestive aid. Some people swear by it as a nasal decongestant and infection fighter extraordinaire.
- The Incredible Healing Power of Herbs by Daniel P. Ray and Susan Ambrosino, p 77

Eating oats regularly may reduce insulin resistance and help stabilize blood sugar. The fiber in oats also lowers blood cholesterol levels and thus reduces your risk of heart disease.
- Outsmart Diabetes, Cindi Caciolo, Editor, p 21

Saponins are potentially cancer-protective antioxidants in soy. Under laboratory conditions, saponins have been shown to prevent mutations in cells that lead to cancer.
- Estrogen the Natural Way by Nina Shandler, Introduction, p xxiii

Flaxseed is rich in plant estrogens called lignans. These substances are hard to find in food. At the University of Minnesota and the University of Helsinki, researchers found that lignans inhibited estrogen production from fatty tissue--the primary cause of postmenopausal cancer-implicated estrogen. The Helsinki study reported that women who did not eat flaxseed bread were more likely to contract breast cancer than those who ate the bread regularly.
- Estrogen the Natural Way by Nina Shandler, Introduction, p xxvi

Quinoa is a great source of iron and fiber for vegetarians and omnivores alike. One cup of cooked quinoa (185 grams) provides 15% of the recommended daily intake of iron, and 5 grams of fiber, which is 21% the recommended amount. Quinoa is also an excellent source of magnesium with 118 mg per cup, cooked. According to the USDA nutrient database, one cup of cooked quinoa provides:
  • 39.41 mg carbohydrates
  • 31 mg calcium
  • 2.76 mg iron
  • 318 mg potassium
  • 13 mg sodium
  • 2.02 mg zinc
http://vegetarian.about.com/od/healthnutrition/qt/Quinoa-Nutrition-Facts.htm


Email Vila SpiderHawk

Questions or problems with the site.
Please email us at WebHelp@VilaSpiderHawk.com