Best Bet Diet

COOKBOOK

Recipes and strategies

to help those affected
by Multiple Sclerosis
achieve better health

Compiled by Joan Embry

Published by Direct-MS

1 125 GLUTE N -FRE E A N D DAI RY-FREE RECI PES I NCL UDED

 Best Bet Diet Cookbook
Recipes and strategies to help those affected
by Multiple Sclerosis achieve better health

Compiled by Joan Embry

Published by Direct-MS

To learn more about our charity for Multiple Sclerosis,

the Best Bet Diet and MS Hope visit:

www.direct-ms.org
www.mshope.com

2
Copyright © 2019 by Direct-MS

Published by Direct-MS
www.direct-ms.org
Registered Charity Number:
868267568RR0001

Illustrations: Brianna Schretlen

Photography: Krista Webb
Design: Kim Embry

ISBN: 978-1-9992610-0-9

Printed in Canada
Friesens Corporation
Altona, Manitoba, Canada

As a non-profit registered charity, Direct-MS

encourages you to share the recipes in this
book with anyone affected by Multiple
Sclerosis or those who are interested in
improving their overall health.

The described approaches and suggested

therapies in this book are meant to
complement, not replace, professional
medical advice and treatment. You are
encouraged to seek advice from your doctor
on matters related to Multiple Sclerosis.
 DEDICATION &
ACKNOWLEDGMENTS

This cookbook is dedicated to Roy Swank, Roger MacDougall and Judy Graham, the pioneers
of the use of nutritional strategies for helping to keep Multiple Sclerosis well controlled. Their
concepts and practical suggestions for nutritional changes to combat MS were published
in the 1950s, 60s and 70s and are still valid today. This book is simply an extension of their
monumental and selfless efforts to help persons with MS.

We would also like to dedicate this book to all the persons affected by MS and their families
who have incorporated the Best Bet Diet into their lives and provided a great deal of feedback
over the past 24 years. It has been inspiring and most gratifying to hear their success stories and
their suggestions for improving the Best Bet Diet.

Above all, I have to offer my sincere thanks to my daughter-in-law, Kim Embry, who handled
the design and layout of this book, took some of the photographs, and shepherded the book
through the printing process. This cookbook would not have happened without her selfless,
volunteer efforts and her unwavering attention to detail.

I would also like to thank my husband, Ashton Embry, for contributing the science section,
my son, Duncan, for contributing numerous recipes and providing helpful suggestions for
improvement, and my son, Matt, who inspired the need for the cookbook in the first place.

Thanks are also due to Krista Webb, who volunteered her time to take the many photographs
in the book, to Brianna Schretlen who created the illustrations, to the individuals who shared
their testimonials in the Living Proof section, and to the congenial staff at Friesens Printing who
produced this book.

This book would have not been possible without the support of various groups of people. These
include the enthusiastic cooks who provided their recipes, all the people who have generously
contributed to Direct-MS and the Direct-MS Board which encouraged and financially-backed
this project since its inception.

Finally, I would like to acknowledge Andrew Watson of Scotland who 20 years ago came up the
with name Best Bet Diet for the proposed nutritional strategies for MS.
5
 CONTENTS

Forward 7

Introduction 8
Scientific Concepts, Strategies, Best Bet Diet
Basics, Frequently Asked Questions

Living Proof 24
Best Bet Diet Success Stories

Meal Strategies 36
Getting Started, Food Substitutes, Meal Plans,
Shopping List, Recommendations

Breakfast 63

Soup 69

Salad 83

Fish 101

Chicken 125

Beef, Pork, Lamb 143

Vegetables 161

Slow Cooking 179

Instant Pot 193

Special Occasions 209

Dessert 233

Conclusion 246
Recommended Reading and Final Thoughts
7
 FORWARD

Sailing to Better Health

When our son received the devastating diagnosis of Multiple Sclerosis in 1995, it felt like we had
been thrown into the middle of a stormy sea. Having been a research scientist for 30 years, my
husband Ashton plunged into the scientific literature for MS to determine the most likely factors
which cause MS and to use this information to develop an effective therapy for our son.

In our research, we discovered abundant scientific evidence that indicates that various nutritional
factors potentially play major roles in the onset and progression of MS. Strangely, this information
was not being made available to persons with MS by doctors, nor by established MS charities.

Notably, many people are having great success in halting or greatly slowing MS with nutritional
strategies; many testimonials are available. We are pleased to report that our son remains in
excellent health. He has now started his own website, www.mshope.com, that explains the
strategies he has used in order to stay healthy for the past 24 years.

My husband and I, with a group of others dealing with MS, decided to make this information
freely available and established a federally registered charity which we called DIRECT-MS, short
for DIet REsearch into the Cause and Treatment of Multiple Sclerosis.

Our charity is dedicated to providing reliable, science-based information on the role that
nutritional factors play in MS to allow those affected by MS to make an informed decision on
whether or not to use nutritional strategies for managing the disease and preventing it from
occurring in loved ones.

We hope you enjoy and benefit from the information and these recipes.

– Joan Embry

Forward 7
 Introduction

9
About This Cookbook
This cook book has been prepared to help persons with Multiple Sclerosis implement the
nutritional strategies which are recommended by our charity, Direct-MS and MS Hope. The
following strategies are often referred to as the “Best Bet Diet” within the cookbook.

We would like to note that although we developed this diet as an effective strategy specifically
to help people with MS, our research and some testimonials suggest it could be beneficial for
persons with other autoimmune diseases, as well as anyone searching for better health.

We begin with a summary of the scientific concepts that link various nutritional factors to the
MS disease process. To us, it is important to understand the basic scientific rationale for why
various nutritional factors are a key part of the initiation and ongoing progression of MS. We
then discuss the various foods which either contribute to the MS disease process and the foods
which help to suppress and halt the disease process.

Clearly, it is essential to eliminate the pro-MS foods and to significantly increase the
consumption of foods and supplements which counter MS. Thus, we have sections on foods
to eliminate, foods to reduce, and foods to increase, as well as a list of supplements. We realize
it is often very difficult to give up foods which you have enjoyed over a lifetime; such as dairy
and gluten-containing products. To help you accomplish this, we discuss acceptable substitutes
for common foods which are very problematic for MS. We have also provided suggestions for
breakfast, lunch, dinner and snacks.

At the heart of this book are the recipes which we have gleaned from many sources and we
ourselves have used over the past 24 years. We have ensured that each recipe follows the
recommended nutritional strategies and that it can be prepared with relative ease.

We would also encourage you to develop your own recipes and adapt ones you discover by
using the basic principles of the Best Bet Diet. The list of food substitutes should help ensure
that any recipe does not contain foods to avoid.

We value your feedback on this book. Please feel free to send your comments to
[email protected]

Introduction 9
 Scientific Concepts for the
Best Bet Diet for MS
The Best Bet Diet is a nutritional strategy for managing MS that was developed by Dr. Ashton
Embry in the 1990s. He formulated this diet after his son was diagnosed with MS by reading
numerous scientific papers on multiple sclerosis and nutrition. A large volume of that research is
available on our website www.direct-ms.org

MS is classified as an autoimmune disease. The basic disease process of an autoimmune

disease, such as MS, is that a person’s own immune system attacks specific parts of the body,
which, for MS, is the central nervous system. The specific tissue that is the main target of the
immune attack is myelin, a fatty substance that wraps around and insulates the nerve axons of
the central nervous system. With the loss of myelin, the nerve axons themselves eventually are
damaged and destroyed. The axons deliver instructions from the brain to all the parts of the
body and their loss causes such messages to be delayed and blocked. This translates into the
multiple disabilities that characterize MS.

Studies suggest that the MS disease process begins in childhood and that it is often 20–30 years
before it becomes clinically apparent in young adulthood. Such a long lag time between the
start of the disease process and its recognition characterizes many chronic diseases including
cancer and heart disease.

It is now firmly established that genes play a significant role in the onset of MS and that only
people who carry specific genes are susceptible to contracting MS. Studies have shown that
many genes are involved in MS susceptibility with numerous genes related to the immune
system being very important. It appears that less than 2 percent of people are genetically
susceptible to MS.

Most importantly, it is also known that environmental factors also play a major role in MS onset
and progression. Such environmental factors are those which result in one’s own immune system
attacking and destroying myelin in the central nervous system.

10
There are two main disease processes that result in myelin being attacked through autoimmune
reactions. These are:

1. T
 he activation myelin-sensitive immune cells by proteins from infectious agents and foods
that closely resemble parts of one or more proteins in myelin. When the immune system
defends the body against such foreign proteins, it also attacks the very similar looking
proteins in myelin, a very unfortunate case of “mistaken identity”.

2. T
 he failure of the suppressor side of the immune system that usually shuts down any harmful
autoimmune reactions such as an immune attack on myelin. An important part of the MS
disease process is this failure to contain the autoimmune reactions caused by the immune
reactions involving proteins from foods and infectious agents.

The Best Bet Diet has been formulated on the basis of identifying the foods that contribute
to these two disease processes which drive MS and result in accumulating disabilities. Firstly,
we will look at the various types of foods that contribute to the activation of myelin-attacking
immune cells and this includes both the ingestion of harmful foods and deficiencies in
beneficial foods.

Dairy products are very problematic for MS because they contain proteins that closely resemble
myelin proteins. Myelin-attacking cells often become activated whenever the dairy proteins
encounter the immune system. Lactose-free dairy products do not contain lactose, a sugar
found in milk. Notably, it is the dairy proteins, not the lactose, which are part of the MS disease
process. Such products should be excluded. Other foods that contain proteins that potentially
can activate myelin-attacking immune cells are grains containing gluten and legumes.

Importantly, food proteins usually remain in the gut and are separated from the immune
system by the gut wall which forms a barrier. However, some food proteins cause the gut wall
to become leaky and to allow both food proteins and gut bacteria to pass through it. Proteins
which are known to open up the gut barrier are found in gluten grains and in legumes.

Introduction 11
 Furthermore, the gut wall is also damaged by inflammation which often results from eating
foods which cause allergenic reactions. Once the gut wall becomes open, food proteins and
gut bacteria can pass through the barrier and encounter the immune system where they can
activate myelin-attacking immune cells.

It is also important to note the existence of a second barrier which helps to protect the central
nervous system from damage and prevent diseases such as MS. The blood vessels in the brain
have much stronger walls than other blood vessels in the body. This barrier was designed
to keep problematic immune cells and chemicals in the circulatory system out of the central
nervous system, where they can do damage. This barrier is called the Blood Brain Barrier and it
is well established that a damaged blood brain barrier is a characteristic feature of MS.

Just like the gut barrier, the blood-brain barrier is damaged and opened up by both proteins
from gluten and legumes and by inflammatory reactions which are accompanied by oxidation.
If myelin-attacking immune cells are present in circulation, they can access the central nervous
system and myelin much more readily through a damaged blood-brain barrier.

Another factor which plays a major role in MS by way of gut health is the microbiome which
consists of trillions of bacteria which live in the human gut. Recently, medical scientists have
determined the importance of a healthy microbiome and how an unhealthy microbiome
contributes to a variety of diseases including MS. The good gut bacteria promote well
regulated immune reactions and strengthen the gut wall. On the other hand, refined sugar
and artificial sweeteners, which are found in many food products, contribute to the occurrence
of very unhealthy gut bacteria. Furthermore, a deficiency of fiber, also results in an unhealthy
microbiome and the overgrowth of problematic bacteria. The bad bacteria are pro-inflammatory
and increase gut leakiness and thus are part of the progression of MS.

12
Another substance that contributes to the activation of specific immune cells that attack myelin
is sodium which is found mainly in salt. Clinical research confirmed this by demonstrating that
MS patients with a high salt intake experienced 3 to 4 times higher rates of both relapses and
new lesion development compared with MS patients with a low salt intake. The Best Bet Diet
recommends a daily intake of sodium of no more than 1000 mg (1 gram) which approximates
a Paleolithic intake This is much less than the average daily intake of sodium of Canadians
which is about 3500 mg. Notably, about 70% of our sodium intake comes from packaged foods
and restaurant meals. It is essential to read the sodium content on the nutrition label on all
packaged products and to greatly reduce the consumption of foods with a high sodium content.
Table salt can also supply a lot of sodium (1 tsp = 2350 mg of sodium). To offset this, one can
use either “half-salt” or “no-salt” products which contain mainly potassium rather than sodium.

Now we can look at the nutrients which support the suppressor side of the immune system
to ensure it functions well and keeps any autoimmune reactions well controlled. As discussed
earlier, foods which promote a healthy microbiome contribute to better immune regulation.
Other nutrients that increase immune regulation and help to control autoimmunity are:

Omega 3 polyunsaturated fat

Found in fish, game animals and a few plants such as flax.

Anti-oxidants
Include a range of vitamins, minerals and special substances found in fruits and vegetables.

Vitamin D
Comes mainly from the action of sunlight on skin and from some fish.

There is a large amount of scientific information that demonstrates these nutrients are very
important for maintaining well-functioning, immune suppression. More importantly, there is
also abundant information that links deficiencies of these nutrients to Multiple Sclerosis.

Introduction 13
 5 STRATEGIES TO PREVENT OR HALT MS
The Best Bet Diet or BBD was designed to accomplish five main tasks, all of which will
potentially slow or halt the MS disease processes:

1. T
 o greatly reduce the activation of myelin-sensitive immune cells by way of removing foods
with proteins that closely resemble myelin proteins.

2. To promote immune regulation to control any sporadic autoimmune reactions by way of
increasing foods and supplements that are known to accomplish this.

3. To greatly reduce or eliminate a Leaky Gut by removing foods that increase leakiness and
adding foods and supplements which strengthen the gut wall.

4. To strengthen the blood-brain barrier with foods and supplements which ensure a strong
barrier and eliminating foods which harm the barrier.

5. To ensure the presence of a healthy microbiome by eliminating foods which promote the
growth of bad bacteria and by increasing high fiber foods and supplements that support the
dominance of good bacteria.

14
BEST BET DIET BASICS
Based on the five strategies to prevent or halt MS, the basics of the Best Bet Diet are to
eliminate, reduce and increase certain foods. Please see the Meal Strategies Section on
pages 36–50 for a more detailed list of what foods to avoid and food substitute options.

ELIMINATE REDUCE INCREASE

Foods that contain proteins • Foods that contain • An abundant intake of a
which have the potential to saturated fat. Eat lean wide variety of fruits and
cause autoimmune reactions cuts of red meat (beef, vegetables for plentiful
and/or increase intestinal lamb, pork) only a couple fibre and antioxidants.
permeability. These are: times a week.
• Eat skinless chicken breast,
• All dairy products (e.g. • The intake of omega 6 game meat and fish for
milk, lactose free products, polyunsaturated fats which protein content. Fish such
cheese, yogurt). are found in margarine, as salmon and mackerel
salad oils, and many baked also contain omega 3
• Foods containing gluten goods. Use extra virgin polyunsaturated fat, which
grains (e.g. wheat, rye olive oil (monounsaturated is very beneficial.
or barley). fat) for fat supply.
• Increase the use of extra-
• Legumes (e.g. beans, • Non-gluten grains such virgin olive oil for cooking
soy, peanuts. peas, green as corn and oats. Use and baking.
beans and lentils). mainly rice for grain
products and eat these • Take a variety of
• Any food that causes in moderation as a high supplements to bolster
an allergic reaction as consumption can adversely immune regulation, to
determined by a body affect the gut flora. strengthen the gut barrier
reaction or a blood test. and blood brain barrier,
• Alcohol consumption. to increase anti-oxidant
• Candy, soft drinks At best, drink wine and capacity, to promote a
and foods with a high spirits in moderation and healthy microbiome, and
sugar content as well completely avoid beer. to avoid deficiencies.
as foods with artificial
sweeteners. These foods
alter the gut flora which
in turn can cause a leaky
gut and problematic
immune reactions.

Introduction 15
 • fish
• chicken

• a wide variety
of fruits and
vegetables rich
in fibre and
antioxidants

• vitamin D3
• omega 3
• calcium
• magnesium
• vitamin B
• probiotics

• almonds, cashews,
walnuts, pecans,
pumpkin seeds,
sunflower seeds
17
19
PROTECTION FROM MULTIPLE SCLEROSIS
Multiple Sclerosis is an autoimmune disease which can result in serious disabilities. Because
genetics play a significant role in MS, close relatives of persons with MS are at high risk of
contracting MS.

It is worthwhile for them to use a few simple nutritional strategies to greater lower and likely
eliminate their risk of MS.

Two nutritional factors that are implicated in MS by abundant data are deficiencies in vitamin D
and fish oil. Data from areas where MS rates vary from low to high indicate that a high supply of
vitamin D either from sun exposure or the consumption of fish will greatly lower the risk of MS.

Persons at high risk of MS should ensure they have a high intake of vitamin D and fish oil. For
children ten years old and younger, a daily supplement of 1000 IU of vitamin D and 2 grams of
omega 3 fatty acids (10 ml fish oil) will very likely provide protection from MS. For children over
ten, a vitamin D supplement of 2000 IU and 4 grams of omega 3 fatty acids (20 ml fish oil) are
recommended. The most convenient way to get an adequate supply of both these nutrients is
to use flavoured cod liver oil.

In addition to Vitamin D and fish oil, following the nutritional strategies of eliminating certain
foods would also be helpful in preventing MS. Plus, we've found that when the whole household
supports and adopts the Best Bet Diet it is much easily for the family member with MS to follow
it and stay in good health.

Introduction 19
 RECOMMENDED DAILY
REGIMEN OF SUPPLEMENTS

ESSENTIALS
• Vitamin D3: 6000–8000 IU
This is best gotten from pills not associated with vitamin A.

• Omega 3 Essential Fatty Acids: 5–8 g of EPA+DHA

This is best gotten from 1–2 tablespoons of fish oil (Carlson makes a good product). Cod liver
oil is also an option but ensure that vitamin A content does not exceed 5000 IU. The addition
of 1 tablespoon of flax oil can be of value because it contains alpha linolenic acid, a precursor
to EPA and DHA.

• Calcium: 400–500 mg

• Magnesium: 300–400 mg

• Vitamin B complex: 50–100 mg

• Probiotics: 2 to 4 capsules (2 with each meal)

OPTIONAL SUPPLEMENTS
• Vitamin A: 3000 IU

• Vitamin B12: 1–2 mg

• Vitamin E (natural): 200 IU

• Zinc: 15 mg

• Copper: 1 mg

• Selenium: 100 mcg

• Iodine: 200 mcg

• Flax oil 2–3 grams

20
Frequently Asked Questions
Why should I consider using nutritional strategies as part of my overall effort to
control the MS disease process?
There is a great deal of scientific information linking various nutritional factors to the onset and
progression of MS. Many of these nutritional issues related to MS can be readily addressed
and resolved by the strategies discussed in this book. Notably, many people have had
great success in keeping MS well controlled by using the recommended, science-based,
nutritional strategies.

How soon should I see positive results from nutritional strategies?

The length of time between starting the use of nutritional strategies and seeing positive
benefits greatly varies from person to person. Many have reported obvious benefits within
a month, whereas others have had to wait between 6 months and a year.

Can I eat any dairy products?

Dairy products contain proteins that activate myelin-sensitive immune cells and thus any
consumption of dairy products helps to drive the MS disease process. All dairy products from
milk to cheese to yogurt to butter, and including those from goats, must be completely avoided
at all times. Any “cheating” on this can be very problematic. There are a number of good
substitutes for dairy products available. I might note that when I go to a restaurant, I always tell
the waiter I have allergies and that it is most important that my meal be completely free of dairy
and gluten.

Why is gluten a problem in MS?

The biggest reason gluten is a major problem for MS is that it contains proteins which stimulate
the production of zonulin. Zonulin opens both the intestinal barrier and the blood-brain
barrier and the failure of these barriers is a key part of the MS disease process. The complete
avoidance of gluten at all times is essential. Notably, a number of neurological problems are
directly related to gluten ingestion.

Introduction 21
 Should I use salt?
A variety of scientific studies have shown that excess sodium contributes to the MS disease
process. The best way to avoid excess sodium is to limit sodium intake to less than 1 gram (1000
mg) a day (average Canadian intake is 3500 mg/day). This will involve reducing salt intake as
much as possible. Most products have sodium content listed on the package and it is important
to avoid products with excessive sodium.

How much vitamin D should I take?

One wants to maintain a blood level of vitamin D of 100–150 nmol/l (40-60 ng/ml) to ensure all
systems have access to required vitamin D. A daily supplement of 4000–5000 IU of vitamin D3
should be sufficient for most people and the cost is less than a dime a day.

What types of fats are best to eat?

There are four different types of fat with two being potentially problematic and two being of
help. There is solid scientific evidence that excess saturated fat and omega 6 fat contribute
to MS worsening. Monounsaturated fat and omega 3 fat are beneficial for MS. The key to fat
intake is a balance of the four fat types. For a reasonable intake of 80 grams of fat a day, 40 g of
monounsaturated (olive oil best), 20 g of saturated, 13 g of omega 6, and 7 g of omega 3 (fish
oil mainly) is an ideal balance.

What are the best sources of anti-oxidants?

It is important to combat excess oxidation which is part of the MS inflammatory process. Most
persons with MS have been shown to be deficient in anti-oxidants. The best way to ensure
adequate anti-oxidants is to consume lots of vegetables and fruits, the more the better. Anti-
oxidant supplements also can help.

22
How can I make sure I have a good gut flora?
Research has demonstrated that adverse elements in the gut flora are part of the MS disease
process by way of altering immune responses and increasing gut wall permeability. Our
nutritional recommendations, which include pre-biotics and probiotic supplements, will ensure a
healthy gut flora is established and maintained.

Are there any prevention strategies for MS?

Given there is a genetic component of MS, anyone with a family member with MS should
definitely look at ways to reduce the risk of MS. The easiest way to prevent MS is to ensure
adequate vitamin D (4000–6000 IU/d) (1000–4000 IU for children) and to use other nutritional
strategies such as the avoidance of dairy and gluten. Ensuring a healthy gut flora would also
greatly lessen the chance of developing MS.

How do I avoid substantial weight loss on the BBD?

Some people experience weight loss on the BBD and this is not a problem as long as a
reasonable weight is maintained. To avoid unwanted weight loss, one can eat more of the
allowed foods (i.e. nuts which are high in good fats) and use more extra virgin olive oil on
the vegetables.

Introduction 23
 Living Proof

25
Best Bet Diet Success Stories
As we mentioned in the forward, our son Mathew’s diagnosis with MS is what led us to
develop the Best Bet Diet and start our charity Direct-MS. We are so proud of Mathew for his
commitment to diet and exercise and how he has controlled his symptoms for over 24 years
since his diagnosis. Mathew has decided to share his story around the world to help others with
MS. He has developed a website MShope.com where he freely provides the strategies he has
used to live a drug-free, healthy life.

Being a filmmaker, he has also made an award winning documentary called Living Proof about
his experiences with MS and his journey to find answers and hope. The response from the
documentary has been extremely positive and Mathew has received many heart warming
messages about how the film has made an impact on many lives.

You will find many inspiring testimonials in this section of the book written by people affected
by MS who have greatly benefited from using nutritional strategies. It is these stories that keep
us motivated to share information about the Best Bet Diet and we hope they will inspire you to
implement and stick to the nutritional strategies and to stay in the best health possible.

Living Proof 25
“ My teenage years were overloaded with typical teenage unhealthy fare. Though I was
an athlete, my diet throughout high school consisted of “multiple colas a day, high dairy, high
fat foods with huge amounts of mac and cheese, ”not to mention" enormous quantities of
chocolate milk.
 
I was diagnosed with multiple sclerosis in 1995 when I was 19. One day when, while kicking
a basketball, my foot suddenly went numb, followed by nerve sensitivity, which quickly
progressed up into my chest. A subsequent MRI revealed numerous lesions on my brain and
spine. 
 
My neurologist’s predictions were vague and suggested disability in my future. However, he
emphasized there was no need to consider jumping off a bridge, just yet. At that time there
were no pharmaceuticals available for MS so I did not face the big question of “to use or not
to use”. Within a week, we had gotten hold of books by Roy Swank and Judy Graham and a
common theme was that diet played a major role in MS. This gave us the first major ray of hope.
 
My father is a research scientist and he plunged into the MS scientific literature to understand
what drives MS and how dietary factors might be involved. Based on this research, he devised
a science-based, dietary regimen that subsequently became known as the Best Bet Diet. The
basics included no dairy, no gluten, no refined sugars, no legumes, low saturated fat, lots of
vegetables and fruits, as well as various supplements. 
 
I recognized I only had two choices: radically change my diet or end up in a wheelchair. Happily,
my MS symptoms disappeared after about 4 months on the diet and over the next few years the
only times I experienced the return of some symptoms were once when I had a bad flu. In 1999,
my father realized that vitamin D was a big factor in MS and I started taking 4000 IU a day. Over
the last 24 years I have been symptom-free, and I have to emphasize “You gotta go all in” and
that there are no cheat days.
 
To me, there is no doubt that my nutritional changes have played a very significant part in
keeping MS in remission, but I would add that so too have physical fitness and mindfulness. It’s
YOUR health and YOUR responsibility. It’s on YOU. The choices YOU make are the ones that

”
set the course for YOU and your future. My Dad once told me ‘You are either getting better or
you are getting worse.’ I have made the decision to get better every day and with every meal. I
hope you will do the same.

– Mathew Embry

Living Proof 27
 “ I was diagnosed with MS in 2000. Eighteen years on I ran the London marathon
fuelled only by the Best Bet Diet.

On the build-up to my diagnosis (1997–2000) I was experiencing a range of symptoms from

optic neuritis to ‘disconnected legs’, tingling sensations and severe fatigue. My mood changed
dramatically and depression set in. When I managed to lift my head from the shock and fear of
what was happening, I began to research MS and what I could do personally to take control.
The doctors only seemed able (and willing) to prescribe drugs that claim to treat the symptoms
without reference to the cause.

In 2000 I was fortunate enough to find a doctor here in Scotland who practiced ‘Environmental
and nutritional medicine’ and after a battery of tests I embarked on a highly personalised
supplement and diet regime. This had an immediate effect of lifting my mood, clearing the
‘brain fog’, reducing the tingling and lifting my energy levels. Around the same time my wife
found Ashton’s website and the Best Bet Diet. Scotland and Canada are the MS capitals of the
world. My personalised approach mirrored the Best Bet Diet in every respect. Reassurance
in itself!

Two years on the dietary approach had turned my life around. Infuriated and inspired by the
failure of the medical profession (supported by many in the MS ‘support’ organizations), I cycled
1003 miles from Seattle to San Francisco to raise awareness and funds for the dietary approach
to MS. I had the great pleasure of inviting Ashton and his wife Joan to Scotland to speak on
their groundbreaking research. Information on the dietary approach is now given to all
new MS patients at Scottish hospitals. This evidence based, scientifically authentic approach is
helping to establish the Best Bet Diet, Direct-MS and MS Hope as a ‘go-to’ source of help for
those of us living with MS and those who support us.

Nearly 20 years on from diagnosis, Ashton’s work and the Best Bet Diet continue to keep

”
me (and so many others I’ve connected with) well and happy. Last week I ran my latest half
marathon. In the face of a devastating diagnosis the Best Bet Diet lets you do the most
important thing of all, take personal charge of your future.

– Alan Caldwell

28
“ I am a 54-year-old male and I was formally diagnosed with multiple sclerosis at the age
of 28 in 1992. Initially, I was diagnosed with relapsing-remitting MS but this soon progressed
into secondary progressive MS. Being of Ukrainian descent, my diet was premised upon wheat
and dairy with ample saturated fats. In 1996, upon reading The Best Bet Diet essay, I revised
my diet to exclude certain dietary proteins. Incorporating the Best Bet Diet necessitated
fundamental changes in my food consumption. It was with great fortune that my spouse also
bought into this strategy as she was the primary food preparer. Her commitment to ensuring my
dietary restrictions were satisfied contributed greatly to my improved health and independence.

Very soon after adopting the BBD my digestive processes improved considerably. I achieved
consistent and proper bowel movements and I was no longer plagued by intestinal gas and
bloating. Within weeks of implementing these changes, I noticed improvements in my well-
being and mental abilities such as memory, comprehension and acuity that I attribute to a
reduction in nerve inflammation. My oppressive chronic fatigue was also reduced significantly as
was the numbness that was present throughout my body.

Overall the BBD provided stability in the progression of my MS. My improvements and stability
allowed me to return to the work force, after a three-year hiatus, and to embark on having what
turned out to be a family of three children.

I was, and still am, hampered by deficiencies that I attribute to nerve damage. The diet revision

”
has not improved my right leg impairments which affect my mobility profoundly. Despite this
inability to walk properly, I continue to feel well and maintain an optimistic perspective because
my disease has not progressed since I adopted the dietary measures.

– Nick Topolnyski

Living Proof 29
 “ I had my first MS exacerbation in 1997 but I was not diagnosed with MS in December
2015. My symptoms before starting an anti-inflammatory diet included numbness, tingling, pain,
impaired vision, skin pain, phantom sensations and incontinence.

When I was finally diagnosed with MS, Melissa and I had spent ten years together developing
many rituals around dinner. We planned each meal, prepared it together, and always ate the
same thing. Changing my diet following my diagnosis in the winter of 2015 meant challenging
our dinner rituals. At first, I withdrew, becoming focused on what foods I could and couldn’t
eat … and I did so at the expense of our shared sense of having dinner together. As the
diet became more natural to us, Melissa and I began to find ways to share dinner once
again. We roasted vegetables, made soups, and steamed veggies of various kinds. Melissa
adapted without completely abandoning the foods she needed and loved, and I sometimes
ate things that weren’t on her plate. Most importantly, we came to enjoy dinner together
once again. Starting a new diet can seem like a challenge of will power. But it can also
challenge relationships, and to succeed at this diet it’s been important for me to have support,
understanding, and commitment at multiple levels.

After strictly following my anti-inflammatory diet for over three years now, it’s become a
natural and vital part of how we live. Results from religiously following an anti-inflammatory
diet, reducing stress, increasing rest, and increasing vitamin D levels: No new exacerbations

”
and no new lesions. I am currently leading a very physically active life and enjoy full mobility. I
have some residual symptoms from my many years of exacerbations, but I see them as part of
who I am.

– Spencer Schaffner

30
“ My earliest years in life were spent on a farm in rural Ontario where I developed a
fondness for dairy products and sugary treats. I was diagnosed with MS in 1992 at the age of
24 while doing graduate studies. I continued consuming a highly inflammatory, non-compliant
diet for many years, even though I had read Dr. Embry’s writing in 1997 or so. I lacked discipline
back then and paid a heavy price with my health. Months after CCSVI treatment in 2010 many
of the typical symptoms of MS slowly returned – the brain fog, fatigue, lack of motivation. Since
adopting the Best Bet Diet and other lifestyle changes, I have experienced a major shift in
fatigue levels, improved ability to think, and increased motivation and ability to exercise. Diet
was the game-changer that I needed to be a healthier me.

”
I’ve always been impressed with Direct-MS and MS Hope because of the free advice that they
offer. It’s easy to live a healthy, compliant life without spending hundreds or thousands of dollars
– all it takes is an ounce of imagination sprinkled with a dash of creativity!

– Christopher Alkenbrack

Living Proof 31
 “ I was diagnosed with RRMS in 1997 at age 21. My first symptoms included transverse
myelitis which caused ascending numbness, starting on the pads of my feet and eventually
reaching my ribs and aggravating my phrenic nerve causing severe abdominal pain. I also
experienced two bouts of optic neuritis later in life and I have had numerous relapses since
diagnosis. I would get home from working an office job and fall asleep on the couch. When I
went to bed, I would struggle to fall asleep and when I did, I couldn’t stay asleep. I was tired
all the time and frequently sick. My family life was affected. My friendships were affected. My
livelihood was affected.

I wanted so desperately to continue my life, “business as usual”. And so that’s what I told
everyone for nearly 2 decades. Yes, I was diagnosed, but I’m not going to let that slow me
down. But it wasn’t business as usual. It was scary. It was uncertain. It was at times painful and
depressing. It became apparent that not only were my decisions and the direction that I had
been given endangering my health, but in fact I was a ticking time-bomb, heading down a very
dark path.

I first heard about the Best Bet Diet while researching treatment alternatives online and started
the diet in 2015. A month after starting the BBD program, I had my energy back, my mood
and outlook improved, my wife of now 13 years said she’d never seen me better. The most
difficult aspect, as well as the most surprising, was the backlash I faced from friends, some
family members, coworkers and social media followers. Part of adopting this diet, fitness plan
and lifestyle, will be testing one’s resolve. To me it was important to keep things in perspective.
Not having cheese and dairy is easier than not being able to walk upstairs. Avoiding gluten and
processed foods is far easier than life in a wheelchair. Being questioned about not consuming
refined sugar or having dessert pales in comparison to not playing outside with our kids...these
are the stakes that we are up against when living with MS. We know this and now we also know
that we can alter the course of this disease. We owe it to ourselves. We owe it to our loved ones.

It is never to late to start. It is never to late to help a loved one start. There is literally no down-
side to following this proven program. I am not overstating when I say this program saved my
life and my relationships. My results since beginning the BBD Program speak for themselves.

”
My EDSS score has dropped from 3.5 to 2.5 and my last two MRIs have shown stability and no
new lesions. I am in the gym daily, I follow the plan; I’m myself again and I have a
positive outlook.

– Mark Bennett

32
“ This July 2019 I will be celebrating my thirty years of primary progressive MS (PPMS)
at age 84 and in relatively good health for an old guy. Naturally, there’s a story behind it. My
parents immigrated from Poland and I was born in America. I was a thin child (now a thin adult)
that disturbed my parents because in the old country being thin meant sickness. Hence, I
was brought up with a typical Polish diet, high saturated fat, dairy, eggs, rye bread, etc. that
I enjoyed. 

About a decade before my PPMS diagnosis I became interested in diet because my cholesterol
level was over 300. I immediately took corrective action and eliminated eggs and reduced
saturated fat from my diet. As the years progressed, I eliminate meat since it was not tasty. 

I am an exercise fanatic, in fact, I’m an obsessive, compulsive, neurotic nut case, and noticed
walking issues after exercising. And in 1989 I was diagnosed with PPMS. As an engineer I now
had a problem I had to solve. My family physician provided me with sage advice. “I don’t know
anything about MS, but I advise you to work on your overall wellness.” Finding data on MS was
a challenge. I retired in 1994 due to draining fatigue.

In 1996, the internet started to bloom, and I learned about Ashton Embry’s BBD plan and was
excited. It is based on data, an engineer’s dream. I adopted the plan, gave up my favorite food,
dairy and lost about 35 pounds.

The rest is history. With help of trainers I learned to walk 99% perfect gait of two miles and
was able to swim three miles nonstop. I recently contacted one of the senior fitness instructors
with my weekly exercise regime asking if I’m over doing it. Her response was yes, and she
suggested I should reduce my exercise. My swimming from 1 hr. to ½ hour, reduce weight lifting
reps from 50 to 18–20; bike ride from 45 to 20–25 minutes. I think it’s a reasonable plan for an
old fart with PPMS. 

”
Finally, think diet, exercise and attitude. And for an old guy I’m doing okay and still
exercise daily.

– Irwin Mortman

Living Proof 33
 “ In the fall of 2017, our healthy, active, 15-year-old daughter began getting daily
migraine headaches and then suddenly went blind in one eye. In the months following, she
experienced Bell’s Palsy, a zapping sensation down her spine, and random numbness and
weakness that left her unable to walk or use her arms for days. With no family history of MS,
we had no idea what to expect with this disease and we were terrified. We were open to any
and all advice and were especially interested in hearing success stories about people with
no MS symptoms long term. We were determined to do whatever it took to make sure our
daughter followed the same path.

Very quickly we found MS Hope and the Embry family as Matt Embry’s film, Living Proof, had
just debuted at the Toronto International Film Festival. Seeing that film was life changing for
us and literally gave us hope for the first time. We really appreciated the amount of science
behind the Best Bet Diet. Knowing exactly why we had to eliminate certain foods made it so
much easier to stick to the protocol with no cheat days.

We are extremely happy, proud and thankful to say that our daughter is currently a year and
a half completely symptom and relapse free on the Best Bet Diet. This diet has given our
teenager her life back. Our whole family now follows the BBD and we have no plan to ever
change our new way of eating. Health is a great motivator.

”
Thank you to the Embry family for sharing their knowledge and protocol so openly and freely.
We can’t imagine where we would be without them.

– Anonymous

34
“ The Best Bet Diet is amazing, but so different from all the foods I used to eat before
taking this very healthy step in 2018. I was diagnosed with MS in 2001 and I continued to eat
what I had always eaten, never thinking if some food was good or bad for me. My only rule
was that if some food was tasty and that is what I ate. My diet until 2018, included lots of milk
products (my very favourite milk chocolate), red meat, legumes of all kinds such as peanuts, and
bean and pea stew. I also enjoyed warm wheat bread and all kinds of sugar-containing biscuits,
waffles, candies etc. I had no awareness how bad these foods could be for my health.

Awareness came when I watched the documentary LIVING PROOF by Matt Embry, and I
realized you can never be sure if or when your MS will come back into your life. I learned that
it is better to eat healthy food in order to have a healthy future, and hopefully­–no MS. I began
with the BBD, creating my own ANTI-MS menu every single day. All the terrible fatigue, swollen
stomach, dizziness, heaviness in my legs etc. have disappeared from my life and I have been
light-of-foot and symptom-free for more than a year now.

I have been strictly following the Best Bet Diet and I replaced all my favorite but very
problematic foods with healthy substitutes. I replaced the cow’s milk with almond/hazelnut
milk and combine it with buckwheat muesli for a great breakfast! My biggest problem was
to completely avoid sugar, my very favourite milk chocolate, and wheat bread. I had to
totally change my thinking and attitude and tell myself I really don’t need my so-called
”favourite foods”.

Instead of chocolate, I eat sweet fresh fruits and enjoy fruit/veggie juice. When drinking tea, I
use stevia instead of sugar and avoiding sugar has given me much more energy. Instead of red
meat, I eat more fatty fish and healthy baked vegetables. I replaced my old favourite peanuts
with hazelnuts and walnuts. I have also found a wonderful replacement for my favourite wheat
bread by baking my own gluten-free bread from buckwheat flour.

Importantly, I eat all these foods in moderation which is another healthy rule for a healthy life.

”
I have discovered that healthy foods can be very delicious, and that healthy food recipes can
be endless. It is essential to keep the faith and to stay positive! Notably, positive thinking, like
healthy food, is healing too!

– Anonymous

Living Proof 35
 Meal Strategies

37
Getting Started
The aim of this diet is to stop the consumption of foods whose molecular structures are so
similar to the myelin in our own bodies that they could initiate the autoimmune process. The
foods that have been identified as problematic include dairy, gluten and legumes. Eggs and
yeast are allowed in limited quantities as long as the individual does not show any allergic
reaction to them. Initially this diet appears very limiting in our present diet culture but hopefully
the following tips and strategies will make the transition to new dietary habits easier.

Avoid foods that cause an allergic reaction

Foods can cause an allergic reaction in the gut and this entails the activation of immune cells
which produce both IgE and IgG4 antibodies. Such inflammatory reactions can lead to a leaky
gut which results in food protein fragments passing into the circulatory system where they can
cause autoimmune reactions.

The best way to identify immune-reactive foods is an ELISA (enzyme-linked immunosorbent

assay) blood test. This test measures the amounts of IgE and IgG4 antibodies produced when a
blood sample is challenged with a given food protein. The advantages of this type of test is that
it is non-invasive (“in vitro”), easy to administer, relatively cheap, and can cover most common
foods. Such testing can be facilitated by a naturopathic or functional medicine doctor.

Meal Strategies 37
 EXCLUDED FOODS

DAIRY
Cow’s milk and all dairy products and also lactose free products are excluded. The concern with
dairy products is the protein fraction of the cow’s milk.

Fragments of dairy protein closely resemble parts of myelin proteins. Specific immune cells
that attack dairy proteins also attack myelin proteins. Dairy proteins cause an MS-like disease in
laboratory animals.

AVOID:
• Milk and all derivatives of milk
• Lactaid
• Cheese
• Butter
• Cottage cheese
• Yogurt
• Ice cream
• Milk Proteins – It is important to read food labels to make sure that milk protein is avoided.
Milk Proteins include:
○ Casein
○ L actalbumin, lactoglobulin, bovine albumin, and gamma goblin
○ Whey, caseinates, skim milk powder and milk solids
• Goat’s milk and sheep’s milk and any cheeses etc made from these are also excluded because
they also contain proteins that must be avoided.
• Soy milk is not allowed as a milk substitute as it is derived from soybeans, which are legumes.

38
GLUTEN
The biggest reason gluten is a major problem for MS is that it contains a protein called zonulin.
This protein opens up both the intestinal barrier and the blood-brain barrier and the failure of
these barriers is a key part of the MS disease process.

Notably, several neurological problems are directly related to gluten ingestion. The complete
avoidance of gluten at all times is essential.

AVOID:
• Wheat
• Rye
• Barley
• Oats
• White and whole-wheat flours
• Durham flour
• Triticale
• Bulgar
• Spelt
• Kamut
• Soy flour must be excluded as it is made from soybeans and cannot be used because it
is a legume.
• Cereal – Even gluten-free cereals are filled with sugar so it's best to opt for nuts, seeds
and fruit for a breakfast alternative.

Meal Strategies 39
 LEGUMES
Legumes can potentially contribute to the MS disease process in two ways:

1. Legumes contain proteins called lectins and these proteins contribute to increased leakiness
of the gut wall. This in turn allows proteins to pass through the gut wall and initiate
autoimmune reactions.

2. Legumes contain proteins that closely resemble self-proteins in the central nervous system,
and these can activate myelin-sensitive immune cells.

AVOID:
• All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans,
horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, navy beans
pinto beans, red beans, yellow and green string beans, white beans)
• Black-eyed peas
• Carob
• Chickpeas
• Lentils
• Peas
• Miso
• Peanuts and peanut butter
• Snow peas
• Sugar snap peas
• Soybeans and all soybean products, including tofu – There are many products that contain
soybean, so it is important to read labels to exclude soy from your diet.

CORN AS A CONCERN
Those sensitive to wheat are often sensitive to other cereal grains rice, oats and especially to
corn. It is recommended to limit the use of these grains. Even though corn flour and cornmeal
are wheat and gluten-free it is advised to use other gluten-free products. Cornstarch is often
used as a thickener, but arrowroot and potato flour and rice flour can be substituted for this
purpose. The importance of reading labels to identify corn is very important as it is used a
variety of products (margarine, baking mixes, baking powder, candy, marshmallows, bourbon
and some whiskies).

40
EGG RESTRICTIONS
Eggs are one of the most highly allergic foods. If you have sensitivity to eggs restrict them.
Products containing eggs, egg yolk, egg white, egg albumen or albumen need to be avoided.
Again, it is important to read labels. It is advised to use eggs only in moderation, no more than
two a week.

YEAST RESTRICTIONS
Yeast is another highly allergic food and needs to be limited if one is allergic to yeast.

REDUCE SUGAR
Greatly reduce all sugar intake. Sugar promotes the growth and expansion of bad gut bacteria
in the microbiome. An unhealthy microbiome increases gut leakiness and also fosters pro-
inflammatory immune reactions.

REDUCE SALT
High sodium intake has been shown to be pro-inflammatory and associated with MS. Table salt
is the main source of sodium and is found in many packaged foods. Ensure your sodium intake
does not exceed 1000 mg/day. Notably average intake in North America is 3500 mg/day.

ASPARTAME AND OTHER ARTIFICIAL SWEETENERS

It is well established that artificial sweeteners are very detrimental for the microbiome resulting
in a leaky gut and inflammation.

Meal Strategies 41
 BUTTER AND FAT
A proper balance of the four types of fat is very important for establishing a well-regulated
immune system. It is important to keep saturated fat intake low.

AVOID:
• Butter and lard must be completely avoided as they are pure saturated fat.
• Any product with trans-fats, which are highly inflammatory, must be avoided.

Butter Alternatives
The best fat type to use for cooking is extra virgin olive oil which is primarily monounsaturated
fat and is a good immune regulator. Margarine can be used sparingly and should contain mainly
omega 6 and monounsaturated fat. Many margarines contain milk products and have to be
strictly avoided. There are a few dairy-free margarines. Flax seed oil, walnut oil, canola oil,
mustard seed oil and avocado oil may also be used but are not suitable if they are heated too
high so as to create trans-fats.

EXCLUDED BEVERAGES, FOODS AND ADDITIVES

AVOID:
• Malt-containing beverages:
○ Postum
○ Ovaltine
○ Beers and ales
• Whisky and Beer have gluten in them.

42
KITCHEN CLEANSE
Once you have committed to embrace the diet there are a few key strategies that are
very helpful.

• Remove all the groceries and products that are not diet friendly (gluten, dairy, legumes and
any foods that cause allergic reactions) from your kitchen.

• When you go shopping do not buy items that are not on the Best Bet Diet, so you won’t be
tempted with these foods in the house.

• If you must cook for others in the household, have your own cupboard to store foods that
meet the diet criteria.

• Visit a local health food store and your favourite grocery store and look for products that are
Best Bet Diet friendly. You will be pleasantly surprised by the variety of products out there.

Meal Strategies 43
 Food Substitutes
It is important to completely eliminate the foods to avoid which were discussed earlier. To help
with this, we have listed some acceptable food substitutes for the common foods to avoid such
as dairy, gluten and legumes. Such substitute products can be found in health food stores and
sometimes in the major grocery stores.

As was emphasized, all dairy (cow, goat, lactose free) products must be strictly avoided.
Acceptable cow’s milk substitutes include almond milk, rice milk and to a lesser extent coconut
milk. Good substitutes for cheese are numerous, tapioca-based products made by Daiya.
Various, non-dairy Parmesan cheese substitutes are in health food stores. Be sure to check the
labels to ensure there is no dairy or soy in any of the products you find.

Substitutes for dairy-based ice cream are widely available and include rice-based and coconut-
based ice cream and gelato. Avoid soy-based ice cream products and always check the
ingredients of a seemingly suitable product for any soy or gluten.

Yogurt is a useful food given its probiotic qualities. Dairy-based yogurts must be avoided but
coconut, almond, and cashew-based yogurts are popping up all over the place. Importantly,
they contain that same great “healthy bacteria.”

Gluten, which is in wheat, barley and rye, is found in many products and it is essential to always
read ingredient labels to ensure avoidance. Notably, there are good gluten-free substitutes for
the common gluten-containing products. Rice-based products, from breads to pastas to pizza
crusts, are widely available in health food and grocery stores. Gluten-free flours are readily
attainable, and it is best to avoid those which are corn-based.

A good replacement for soy sauce (legume product often with gluten) is coconut aminos, a
delicious, soy and gluten-free sauce made from coconut sap. It is dark, rich, salty and slightly
sweet in flavour.

Another legume product to avoid is peanut butter and excellent substitutes are almond butter
and cashew butter, which are found in health food and grocery stores.

44
Anyone with an egg allergy should use a commercial egg replacer. For example, a common
one is made of mixture of potato starch, tapioca flour and leavening agents. These products
are found mainly in health food stores.

As discussed earlier, it is important to have a moderate intake of sodium (Na) (<1000 mg/d).
Table salt (NaCl) is the main source of sodium and it is important to read labels which usually
includes the sodium content of a serving size. One way to help with this is to use a potassium-
based salt product. Various herbs, spices and lemon pepper can also be used as substitutes
when cooking.

MILK ALTERNATIVES
Rice Milk
A non-dairy, fat free milk derived from rice that can be used as a good dairy substitute. It is light
and naturally sweet and can be successfully used in most recipes. For some, processed rice milk
may be a problem because it can be filtered using a barley enzyme.

Almond Milk
A tasty, nutritious milk alternative. It is low in calories and sugar and high in calcium, vitamin E
and vitamin D. You can use almond milk in any way that you would use regular dairy milk.

Coconut Milk
The liquid that comes from the grated pulp of a mature coconut. The opacity and rich taste of
coconut milk are due to its high oil content, which is saturated fat. It is best to limit coconut milk
due to its high saturated fat.

Hazelnut Milk
A plant-based alternative and is gluten, lactose, and soy-free and contains no saturated fat.

Meal Strategies 45
 WHEAT-FREE AND GLUTEN-FREE FLOURS
There are a wide variety of gluten-free flours to choose from. Most can be found at health
food stores and grocery stores. The following information hopefully will be a resource for those
choosing to bake. For some people all grains may be problematic.

Amaranth Flour
The seeds from this plant are milled into flour. It is high in fiber, protein, calcium and iron. This
flour has a naturally nutty flavour. It can be used for baking bread.

Arrowroot Flour
This root is ground into white, fine powdery flour. It is used as a thickener in sauces and has
no flavour.

Brown Rice Flour

This flour comes from brown rice and contains the “bran” of the rice. Because it contains the
bran of the rice, it offers more nutrients such as iron, calcium, niacin and thiamin than white rice
flour. Due to the oil in the bran of the rice, this flour should be refrigerated.

Buckwheat Flour
Although it has “wheat” in the name, this flour is gluten-free. This flour has a strong flavour and
can be used in combination with rice flour to make pancakes and other baked goods.

Cassava
Is high in starch, gluten-free and often used to thicken recipes. Cassava flour can be used as 1:1
substitute in recipes for other flours.

Millet
This flour is harvested from an ancient wild grass. When cooked, millet looks a lot like rice,
and in fact can be used exactly like rice as a “starch” side dish, in soups, as a hot cereal, etc.
Millet tastes best if you prepare it as follows: The millet will be hulled when you buy it and will
look like tiny birdseed. Wash it first in a bowl, drain and let it dry. Then heat a dry skillet and
“toast” the millet over a high heat, stirring so that it all gets toasted and doesn’t burn. This
step improves the flavour. The ratio of millet to water is 1 cup millet to 3 cups water. Heat the
water to boiling, slowly stir in the toasted millet (if you add it all at once it will boil over), return
it to a boil, reduce the heat and cook in a covered pot about 40 minutes until the water is all
absorbed. The little grains pop open like popcorn and will look almost like fluffy cooked rice.

46
Potato Flour
This is not the same as potato starch. This flour is made from cooked, dried and ground
potatoes. It is used as a thickener and adds moisture to batters and dough to
prevent crumbling.

Quinoa
This flour originates from South America. It has a bitter flavour and is a very good source of
protein. It contains more nutritional value than most gluten containing grains. Because of its
bitter flavour it is used in small amounts in baked goods.

Tapioca Flour
This flour provides the spongy texture to gluten-free breads. It is a white, soft flour that comes
from the cassava root. This flour does not provide any flavour to baking.

White Rice Flour

This flour is an all-purpose, gluten-free flour. It can be used to make bread, cookies, and muffins
and can be used as a thickener. It comes from milling polished rice, which makes it fairly bland.

Meal Strategies 47
 RICE AND PASTA SUBSTITUTES
Even though rice and rice pasta are Best Bet Diet friendly, reducing carbs and adding more
vegetables is always better! Here are a few delicious substitutes:

Cauliflower Rice
Can be used for practically any dish that calls for brown or white rice.

How to Make Cauliflower Rice

1. Wash and thoroughly dry 1 large head of cauliflower, then remove all greens and the core.

2. If using a box grater, cut the cauliflower into large chunks and use the medium-
sized holes (to grate into "rice"). If using a food processor, cut into small pieces and use the
grater attachment to grate the cauliflower into "rice".

3. O
 ptional: Transfer to a clean towel or paper towel and press to remove any excess moisture,
which can make your dish soggy.

4. O
 nce you have your cauliflower rice, it's easy to cook (or enjoy raw). Simply sauté in a large
skillet over medium heat in 1 tablespoon oil. Cover with a lid so the cauliflower steams and
becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as with
coconut aminos or salt and pepper).

5. U
 se cauliflower rice in recipes that call for rice, such as stir fries or fried rice. Store leftovers in
the refrigerator up to 5 days. Store uncooked cauliflower rice in the freezer up to 1 month.

Zucchini Noodles (Zoodles)

A tasty noodle that can be used for numerous healthy gluten-free recipes. You can make them
by using a spiralizer, julienne peeler, or a mandoline.

How to Make Zoodles

1. With a Spiralizer
Using a spiralizer, you simply cut off the ends of a zucchini, place it next to the blade and
spin. In less than 8 seconds you’ll have spiral sliced the entire zucchini. Other vegetables
that can be made into "noodles" are carrots, sweet potato, apples, pears.

48
2. J ulienne Peeler
A julienne peeler is a peeler with serrated teeth.

3. T
 he Mandoline
The mandoline creates julienne noodles that are slightly thicker than a peeler but does it
in half the time. The mandoline creates the best flat zucchini pasta and allows you to vary
the thickness.

How to Cook Zucchini Noodles

Zucchini are comprised of 95 percent water. When you cook them, you may end up with a 
soggy, mushy mess of watery noodles—just by cooking one minute too long. When you’re
cooking zoodles, the intention is simply to heat them up and not really to "cook".

1. E
 at zucchini noodles raw
The best way to get the crispiest, most al dente noodles is to keep them raw. Mix with your
favourite ingredients and serve. For example, the zoodles can be mixed with a cold avocado
cucumber sauce or pesto sauce. If your zucchini is room temperature, simply mixing the
noodles with a hot sauce, like a spaghetti sauce, warms them to the perfect temperature.

2. How
 to microwave zucchini noodles
Place zucchini noodles in a microwave-safe dish and cook for one minute. Depending on the
number of noodles used, the noodles may need to cook longer, at 30-second increments to
prevent over-cooking. Then, divide the noodles between serving plates and top with your
favourite sauce.

3. H
 ow to sauté Zucchini Noodles
Add one tablespoon of olive oil or avocado oil to a pan and sauté for 1–2 minutes.

4. H
 ow to boil Zucchini Noodles
Boil a pot of water, toss in your zucchini noodles and cook for one minute. Once noodles
have cooked, drain the noodles in a colander and serve. Blot them with a paper towel
before serving.

Meal Strategies 49
 Spaghetti Squash
The perfect base for things like lasagna, pasta dishes, soups, and more.

How to Cook Spaghetti Squash

1 large spaghetti squash
1 tablespoon oil
1 pinch sea salt

1. P
 reheat oven to 400°F and line a large rimmed baking sheet or baking dish with parchment
paper or foil.

2. C
 ook the spaghetti squash in the microwave for 2–3 minutes to soften before cutting.
Carefully halve spaghetti squash lengthwise using a sharp knife.

3. Use an ice cream scoop (or sharp spoon) to scrape out the seeds.

4. B
 rush the interior with oil and sprinkle with salt. Place cut-side down on baking sheet.
Roast for 45 minutes, or until a knife easily pierces the skin and flesh. Remove from oven and
set aside.

5. F
 or a moister squash, omit the oil and instead add just enough water to cover the bottom
of your baking sheet or baking dish and bake at 400°F until a knife easily pierces the exterior
(about 35–45 minutes).

6. Once slightly cool, flip squash flesh-side up and use a fork to scrape out the strings.

7. T
 hen you add tomato sauce, salad dressing, pesto, or any other sauce you’d add to pasta.
Or you could also top the spaghetti squash with a coconut curry or stew, like you’d do
with rice.

50
Cooking Terms
Here is a very basic list of cooking terms and Chop
techniques to make it easier to end up with To cut ingredients into even-sized pieces.
successful recipes.
Cream
Bake To combine two mixtures so they appear as
To cook with dry heat in an oven. Technically, one. By creaming butter and sugar together,
roasting refers to meat or vegetables, while you beat in air to make your baking lighter.
baking refers to casseroles, breads and
sweet things. Dice
To cut up in small squares for even cooking.
Beat The size varies according to the recipe,
To combine foods thoroughly to incorporate but generally ranges from a quarter-inch
air. It makes mixtures lighter. Use an to two inches.
electric beater, a whisk or a wooden spoon,
depending on the ingredients. Fold
To mix a lighter mixture gently into a heavier
Blanch one to retain volume and lightness. Use a
To immerse a vegetable or fruit in boiling large spoon. Stir a spoonful of the lighter
water for a minute, draining and plunging mixture (often egg whites) into the base to
into ice water to stop the cooking. They are lighten it, then cut and fold in the remaining
now ready for a second cooking. mixture. In professional kitchens, chefs often
use their hands.
Blend
To smoothly combine several ingredients Instant Pot
either by hand or in a food processor Instant Pot is a multi-cooker that does the
or blender. job of a slow cooker, electric pressure cooker,
rice cooker, steamer, yogurt maker, sauté/
Boil browning pan, and warming pot. It speeds up
To bring liquid to the point that large cooking 2–10 times and produces nutritious
bubbles form and you can see steam. healthy food.
Use your highest heat.
Julienne
Braise To cut into matchstick-size lengths. A
To cook meats, fish or vegetables in liquid in a mandolin is useful for this.
heavy pan with a heavy lid usually in the oven.

Meal Strategies 51
 Mince Sear
To chop ingredients into tiny pieces. To brown meat in a hot pan with hot oil over
high heat to seal in the juices. It takes only a
Poaching couple of minutes per side. The recipe is then
Poaching tenderizes food and keeps it moist. finished in the oven or on top of the stove.
Place the food in a pan on the stove and
immerse the food in a liquid with no added Simmer
fat (water, juice or stock for example). Cover To cook in liquid just below boiling point.
the pan and simmer the liquid gently (never The bubbles are small and there is very
boil the liquid rapidly). Herbs may be added little steam.
to the liquid for flavour. To create a sauce,
remove the poached food and reduce the Slow Cooking
poaching liquid and this can be thickened Once the food goes in the pot, the food
using a thickening agent (rice flour). Eggs, cooks many hours, sometimes for 12 hours,
fish and other tender ingredients are often depending on the recipe. You can leave
poached so they do not break apart. the slow cooker operating while you are
away from home all day. The ingredients
Reduce simmer slowly until they are rich, mellow and
To boil down a stock or sauce for maximum extremely tender.
flavour. The best reductions are made with
homemade stock, but if you do not have any, Steaming
use a low-salt version. Saltiness increases as Steaming is a desirable method of cooking
you reduce a liquid. vegetables; steam them using a stainless-steel
basket in a covered pot or bamboo steamers
Sauté (stacked in a wok or pan). Most vegetables
Sautéing is a quick cooking method, which and fish steam in less than 10 minutes.
sears the surface and browns foods. The basic Steamed foods retain their vitamins and
idea is to quickly sear the outside of the food minerals, as well as their flavours and colors.
with heat and oil. Use a large, shallow sided You require a covered pot containing boiling
pan over medium to high heat. Use a small water. The ingredients are placed in the steel
amount of oil and heat it (do not let it smoke). basket 2–3 inches above the water. It is
If the foods brown too quickly, carefully add important to maintain the water level, so
a tablespoon or two of water and continue when cooking dishes for a longer time, the
cooking until the water evaporates. Stir the water level should be checked from time
foods or shake the pan frequently to prevent to time.
the food from sticking. Non-stick sautéing
minimizes the oil use. Using a non-stick pan
allows you to sauté fish in a few drops of oil.

52
Wok-cooking Zest
Wok-cooking can be used to sauté and To remove citrus peel without any white pith
then steam food. For stir-frying—heat 2–3 using a zester or a microplane grater.
teaspoons of olive oil in a wok at high
temperature. Sauté sliced chicken, fish or
meat for 2–3 minutes then turn the heat down
and introduce vegetables, beginning with
the vegetables requiring the most cooking.
Stir-fry vegetables briefly, then add a small
amount of water or broth to the wok and
cover it with a lid to finish the cooking
by steaming.

Metric Equivalents
Volume Weight Oven Temperatures
¼ Teaspoon = 1 ml 1 oz = 30 g 250°F = 120°C
½ Teaspoon = 2 ml 2 oz = 55 g 275°F = 140°C
1 Teaspoon = 5 ml 3 oz = 85 g 300°F = 150°C
1 Tablespoon= 15 ml 4 oz = 115 g 325°F = 160°C
¼ cup = 60 ml 5 oz = 140 g 350°F = 180°C
⅓ cup = 75 ml 6 oz = 170 g 375°F = 190°C
½ cup = 125 ml 7 oz = 200 g 400°F = 200°C
⅔ cup = 150 ml 8 oz = 250 g 425°F = 220°C
¾ cup = 175 ml 16 oz = 500 g 450°F = 230°C
1 cup = 250 ml 32 oz = 1000 g 475°F = 240°C
500°F = 260°C

Meal Strategies 53
 Ready to Strategize
Once one becomes familiar with the foods to be excluded, it’s time to create a meal strategy
that meets your lifestyle. This section will provide you with various strategies and tips to get
you started.

Changing to this diet will take time and it is important to understand your own personal
relationship with food. Some people live to eat and enjoy the experience of foods, whereas
others only eat to live. It is hoped that once you and your loved ones understand the scientific
principles of this diet, everyone will work together to create MS-friendly, delicious meals. Food
has often been seen as a way of showing love. What better way of showing love to loved ones
than creating a diet that works best for their body.

A recipe section follows and fortunately there are many food products on the market that make
this diet easy to follow. Reading the labels of various products will make it possible to add many
store-bought products to your meal planning. With a few substitutions many of your favourite
recipes may be used.

54
RECOMMENDATIONS
It will take a few months to scout out the ingredients and staples of this diet but once you are
comfortable, it will be like any other meal preparation. You will be able to organize your kitchen
to meet your needs and shop to make sure you have everything on hand. Many of the essentials
can be found at large supermarkets or at your local health food store.

Changing to the Best Bet Diet will require planning in advance to have the necessary foods on
hand for easy meal preparation.

TIPS
1. It is important to plan a full week ahead when you are grocery shopping. It can be helpful to
make a meal plan for each day of the week and then develop a shopping list based on the
individual meals.

2. R
 epetition is the enemy of sticking to the plan long term. It is important to have variety and
small changes can have a positive and lasting effect on following the diet.

3. N
 ever go grocery shopping on an empty stomach. Shopping on an empty stomach will often
lead to poor purchasing decisions. Sticking to your grocery list will prevent those unwanted
foods from entering your kitchen!

4. S
 ome people set aside some time on the weekend to do some meal prep for the week to
freeze or have some prepared foods on hand to take the pressure off for weekday meals.

5. W
 hen making the evening meal, cook double the amount, so you can use leftovers for
breakfast or lunch the next day, or freeze for future meals.

6. T
 he meal planning shows a variety of breakfasts; however, we have found it easiest to stick
with the same breakfast every morning. Keep it simple with a smoothie or fruit and trail mix,
then on the weekends you can try something more complex, when you have more time.

7. If you are finding you are losing weight, increase portion sizes depending on individual
caloric needs.

Meal Strategies 55
 MEAL IDEAS
Looking at the excluded food list may leave you wondering what you can eat. However, not
to worry as there are many healthy and delicious foods included in the Best Bet Diet. Here
are some ideas and examples of the healthy foods you can enjoy throughout the day.

BREAKFAST LUNCH DINNER SNACKS

• Fruit (strawberries, • Salads (use a variety of • Fish (Salmon, Tuna, • Fresh fruit
blueberries, vegetables and meats: Talapia, Sole, Halibut)
raspberries, cantaloupe, tuna, salmon, chicken) • Raw vegetables with
blackberries) • Chicken salsa or guacamole dip
• Fruit (carrots, celery, cherry
• Left over protein • Seafood (shrimp, tomatoes, mushrooms,
from the night before • Soup scallops, lobster, crab) broccoli, cucumbers,
(chicken or fish) cauliflower)
• Fresh vegetables • Steamed or roasted
• Smoothies vegetables (broccoli, • Cold slices of skinless
• Sandwiches on gluten- cauliflower, spinach, chicken breast or
• Rice crackers with free bread or a gluten- yams, parsnips, carrots) lean beef
almond butter free wrap
• Salad • Nuts or seeds
• Nuts and seeds
(almonds, walnuts, • Rice pasta with tomato • Dried fruit
macadamia nuts, sauce
pecans, cashews, • Trail mix that includes a
pistachios, hazelnuts, • Stir Fry with rice or mixture of nuts, seeds
pine nuts, chestnuts, rice noodles and dried fruit
brazil nuts, pumpkin
seeds, sunflower seeds) • Beef or Turkey Jerky

WEEKLY MEAL PLAN EXAMPLE

One of our main goals with creating this cook book is to show you that eating healthy does not
have to feel restrictive. Here is an example of what a weekly Best Bet Diet meal plan would
look like. Once you get familiar and comfortable with the many recipes in this book, you can
change up your meal plans so you are eating delicious and nutritious meals every day while
feeling great!

After browsing through the recipes in this book, go ahead and create a few meal plans of your
own. Repeating these plans weekly for a few months will create habits and hopefully get you
well on your way to better health.

56
 MON TUES WED THURS FRI SAT SUN
• smoothie • bowl of • trail mix with • bowl of • smoothie • gluten-free • gluten-free
fresh berries a mixture of blueberries, chicken waffles
• smoked (blueberries, nuts, seeds prunes • toasted rice or beef
salmon or left raspberries, and dried bread with sausages • bacon
BREAKFAST

over protein strawberries) fruit • toasted rice avocado

from dinner bread or • eggs • fruit
night before • leftover • banana or rice crackers • tea, coffee (if tolerated)
protein orange with almond or water • tea, coffee
• tea, coffee from dinner or cashew • fruit or water
or water night before • tea, coffee butter
or water • tea, coffee
• tea, coffee • tea, coffee or water
or water or water

• leftover roast • broccoli and • leftover • leftover • salad with • tuna or • roasted
or chicken tomato soup salad rolls stir fry lots of leafy chicken chicken
dinner (page 78) greens and sandwich on (store
• fruit • fruit vegetables a gluten- bought)
• fresh • fruit free bun or
vegetables * option to gluten-free • fresh
LUNCH

or salad add protein wrap vegetables

(canned or salad
• fruit and nuts salmon, tuna, • fresh
leftover fish vegetables • fruit
or chicken)
• fruit
• fruit

• maple • salad rolls • vegetable • garlic lemon • dine out • vegetable • beef roast or
salmon with chicken stir-fry with pickerel (e.g. chicken soup in oven roasted
(page 117) or shrimp chicken or (page 114) curry and Instant Pot chicken
(page 167) shrimp rice at a Thai (page 197)
*m
 ake extra (page 169) * make extra restaurant) * make extra
salmon to * make extra fish for • add chicken for breakfast
have at for lunch the * make extra lunch the to soup if and lunches
breakfast the next day) for lunch the next day you want a throughout
next day) next day protein the week
• fruit • roasted
DINNER

• roasted • fruit vegetables • basic greens • roasted

vegetables salad potatoes
• basic greens (page 88)
• roasted salad • asparagus
potatoes (page 88) or other
• fruit vegetable
• fruit • fruit
• salad

• apple
crumble
(page 234)

*R
 emember to include snacks between meals such as fresh fruit, vegetables, trail mix (nuts, seeds, dried fruit), gluten-free
crackers or jerky between meals. This will keep your energy up, increase nutrients and prevent you from craving foods
you have eliminated.

Meal Strategies 57
 SHOPPING LIST EXAMPLE
Meat Fruit Frozen food Baking
 chicken breast  apples (granny smith)  gluten and dairy  brown sugar
 store-bought  bananas free waffles  all purpose
roasted chicken  blueberries gluten-free flour
 gluten, dairy and Canned or mix (avoid corn
 lemons
nitrate free chicken, Boxed Items flour in mix)
 oranges
turkey or beef  low sodium beef,
sausages  prunes
chicken and Snacking
 bacon (low salt)  raspberries vegetable broth­  almonds
 beef or lamb roast  strawberries  canned diced  cashews
tomatoes
 walnuts
Fish Grains  canned salmon
 pecans
 pickerel  rice bread  canned tuna
 sunflower seeds
 smoked salmon  rice wraps
 pumpkin seeds
 shrimp  rice vermicelli Spices
 bay leaf
Other
Vegetables Liquids  gluten-free chicken,
 coffee
 unsweetened almond beef, vegetable
 asparagus  tea
milk, coconut milk bouillon cubes
 avocados  stevia
(for smoothies)  cinnamon
 broccoli  almond butter
 non-dairy creamer  ginger
 cabbage (coconut, almond  cashew butter
 Italian seasoning
 carrots milk creamers no soy)  eggs (if tolerated)
 nutmeg
 cauliflower  lemon juice  maple syrup
 paprika
 celery  red or white wine
 black pepper
 cucumber Oils and Condiments (in moderation)
 cayenne pepper
 romaine lettuce  balsamic vinegar
 salt (half salt or
 mushrooms  extra virgin olive oil salt free)
 green onion  dairy-free margarine  turmeric
 kale  coconut aminos  fresh garlic
 onions (substitute for
 ginger root
soy sauce)
 potatoes
 coconut oil
 radishes
 sesame oil
 red peppers
 sweet chili sauce
 spinach
 cherry tomatoes
 zucchini

58
PANTRY ITEMS
Here are a list of grocery items that are used in many of the recipes in this book and therefore
it's helpful to always be stocked up on in your pantry.

 Extra virgin olive oil  ice (white and brown)

R
 Avocado oil  ice milk, unsweetened almond milk or
R
 Cooking spray coconut milk
 Margarine (dairy-free)  lmond and cashew butter
A
 Mayonnaise (egg and dairy-free)  nsalted almonds and cashews
U
 All-purpose gluten-free flour mix (avoid  anana chips
B
corn flour in mix) used to thicken sauces  tevia
S
and gravy.  oney
H
 Gluten-free Panko “breadcrumbs”  alsamic and Apple cider vinegar
B
 Loaf of frozen rice flour bread  alf salt or salt free (both reduce
H
 Coconut aminos (organic coconut sauce) sodium intake)
(soy sauce substitute used to make  pices: salt, course black pepper, lemon
S
sauces for stir fry) pepper, pepper flakes, chili powder,
 Beef, chicken and vegetable broth (low ground coriander, cumin, curry powder,
salt or no salt) dry mustard powder, garam masala,
 Gluten-free chicken, beef or vegetable oregano, sage, thyme, turmeric
bouillon cubes
 Rice noodles (spaghetti, fettuccine,
vermicelli made from brown or white rice)

Meal Strategies 59
 Going out for meals
Many people when starting this diet are concerned about how they will manage going out
socially on a diet that restricts many common foods. Luckily this can be managed with some
simple strategies.

FAMILY AND FRIENDS GATHERINGS

• Call ahead and explain your diet restrictions and ask what they are planning to serve.

• B
 ring a dish that you can share with the group that is Best Bet friendly (casserole, vegetable
or fruit plate, side dish etc.).

• If the meal is going to be more challenging to work around, eat before so you are not hungry,
and you can nibble at some of the available foods that are diet friendly.

TRAVELLING
• R
 ent accommodations that have cooking facilities that are helpful for cooking breakfasts,
snacks, some dinners and storing BBD friendly foods.

• Restaurants can be an option with some planning. See below for dining out at restaurants.

• S
 upermarkets and health food stores now have many prepared foods that are acceptable
(rotisserie chicken, salads, fruit and vegetable plates).

DINING OUT AT RESTAURANTS

• A
 gain, share with friends and family your diet restrictions and try to find a restaurant which
offers options on their menu that are Best Bet Diet friendly. Most restaurants have their menu
online so it is easy to check in advance for Best Bet options.

• O
 penly discuss your food sensitivities with restaurant staff to ensure that they are aware of
your issues so they can share them with the person cooking your meal.

• R
 estaurant staff are very accommodating. If you choose a menu item that has cheese or
gluten products (like croutons) in it, you can ask them to exclude them from that menu item.

• M
 any restaurants have gluten-free options on their menu making it easier to work around
the diet.

60
• Look for the salad section of the menu then customize your salad by asking for no cheese,
croutons, etc. Also ask for a salad dressing that is Best Bet friendly like balsamic or just oil and
vinegar. Most restaurants will on request add a chicken breast, shrimp or salmon to your salad
for extra protein.

There is now such a variety of restaurants that can offer foods that are Best Bet friendly. Here is
a chart showing different cuisines and examples of safe dishes you can order and what to avoid.

WHAT TO ORDER WHAT TO AVOID

✓ sushi, sashimi, seaweed salad, ✗ tempura, edamame (legumes),

JAPANESE avocado roll cream cheese rolls, miso soup
(legumes), soy sauce

✓ most curries are safe as they use ✗ spring rolls, peanuts, MSG
THAI coconut milk (confirm with server),
salad rolls, rice noodle dishes

✓ salad rolls, Pho, Bun (no spring rolls), ✗ spring rolls, peanuts, MSG
VIETNAMESE chicken skewers

✓ taco salad (no cheese), guacamole, ✗ flour tortillas, dishes with cheese
MEXICAN corn tortillas or better yet ask for
lettuce wraps, rice and meat dishes

✓ tomato-based sauces with gluten-free ✗ bread (many restaurants offer a

noodles (in moderation), chicken or gluten-free bread option), cream
ITALIAN veal with potatoes and vegetables as sauces, dishes with cheese
sides, gluten-free soups

✓ beef and broccoli, fried rice, ✗ soy can be a problem in Chinese

CHINESE steamed vegetables cooking so discuss this with server,
meat coated in batter, dumplings, MSG

✓ basmati rice, chicken dishes (without ✗ samosa, naan, creamy dairy-

creamy sauces), rice biryani, salads, based sauces
INDIAN dairy-free vegetarian dishes

✓ most now have salad choices on the ✗ red meat, deep fried food
menu that you can adapt to the diet,
FAST FOOD grilled chicken (no bun), real fruit
smoothies, rice or salad bowls

✓ dairy-free smoothies, fruit, salad with ✗ cereal, yogurt, muffins, pancakes (they
or without protein, smoked salmon, may have gluten-free options but
BREAKFAST/ eggs (if tolerated), substitute spinach
or gluten-free hashbrowns or potato
ensure they are dairy-free as well)

BRUNCH wedges in place of english muffins

or toast

Meal Strategies 61
63
 BREAKFAST

Apple Kale Blueberry Smoothie 65

Cherry Almond Smoothie 65

Chocolate Mint Smoothie 66

Tahini Turmeric Smoothie 66

Power Trail Mix 67

Breakfast 63
65
Apple Kale Blueberry Smoothie
1–2 cups kale, fresh or frozen 1. Blend all ingredients together in blender.
½ green apple, chopped
1 cup coconut water
1 cup blueberries
1 tablespoon fresh grated ginger
1 teaspoon turmeric
pinch black pepper
½ cup coconut milk (optional)

Cherry Almond Smoothie

1 cup unsweetened almond milk 1. Blend all ingredients together in blender.
1 cup frozen cherries
½ banana
1–2 cups spinach
1 teaspoon chai or hemp hearts

Breakfast 65
 Chocolate Mint Smoothie
1 cup unsweetened almond milk 1. Blend all ingredients together in blender.
1 tablespoon nut butter (almond, cashew)
1 banana
1 cup spinach
1 teaspoon cocoa powder
1 drop peppermint oil

Tahini Turmeric Smoothie

1 cup water (or almond milk or 1. Blend all ingredients together in blender.
coconut milk)
2 cups greens (romaine, red/green leaf,
chard, beet greens)
½ banana (frozen or fresh)
1 cup frozen fruit (mango,
strawberry, blueberry)
1 tablespoon pumpkin seeds (or
tahini butter)
1 teaspoon turmeric
1 teaspoon fresh grated ginger (optional)

66
Power Trail Mix
2 cups almonds 1. Mix all ingredients together and put
them in a container.
2 cups walnuts
2 cups pecans
1 cup sunflower seeds TIPS
• Take to the office and on holidays for a
1 cup pumpkin seeds
convenient snack.
½ cup raisins
½ cup dried cranberries • Any of your favourite nuts, seeds and
dried fruit can be used.

Breakfast 67
 Carrot Ginger Soup (page 70)
69
 SOUP

Carrot Ginger Soup 70

Homemade Chicken Stock Recipe 71

Sweet Potato, Ginger & Tomato Soup 72

Cabbage Roll Soup 73

Savory Carrot Soup 74

Asparagus Celery Soup 75

Cauliflower Soup 77

Broccoli & Tomato Soup 78

Spinach & Orange Soup 79

Shrimp, Scallops & Crabmeat Chowder 81

Soup 69
 Carrot Ginger Soup
SERVES 4–6 1. Sauté onions and ginger in olive oil for
4–5 minutes or until onion is softened
in soup pot.
2 tablespoons olive oil
2 medium onions, chopped 2. Add carrots, potatoes, vegetable
broth to onion mixture then cover
3 tablespoons fresh ginger,
and simmer for 30–40 minutes until
minced or grated
vegetables are soft.
4 cups carrots, chopped
1 potato, cut in chunks 3. Pour mixture into blender and
blend completely.
6 cups vegetable broth
salt and pepper to taste 4. Add salt and pepper to taste.
¼ teaspoon nutmeg
5. Add nutmeg.
cilantro, parsley, lemon peel or
green onion for garnish (optional) 6. Serve garnished with cilantro, parsley,
lemon peel or chopped green onion.

70
Homemade Chicken
Stock Recipe
MAKES 12 CUPS SLOW COOKER
1. Place chicken in 6-quart slow cooker.

1 (4 to 5 pound) whole chicken or 2. Add onion, garlic, celery, carrots, salt,
equal amounts of bone-in, skin-on chicken pepper, thyme and cover with 8–10 cups
pieces
cold water.
1medium yellow onion, quartered
1 clove garlic, quartered 3. Cover and cook 4 hours on high or
8 hours on low.
2 celery ribs, cut into large pieces
2 carrots, cut into large pieces 4. Remove chicken from stock and use for
other recipes. Strain vegetables from
1 teaspoon salt
stock and discard.
1 teaspoon freshly ground black pepper
1 teaspoon thyme
8–10 cups water
INSTANT POT
1. Place chicken in Instant Pot.

2. Add onion, garlic, celery, carrots, salt,

STOVE pepper, thyme and cover.
1. Place chicken in large stockpot.
3. Add fresh, cold water to the 10 cup line
2. A
 dd onion, garlic, celery, carrots, salt, on the inside of the interior pot of the
pepper, thyme and cover with 10–12 cups Instant Pot. Cook 25 minutes at high
cold water. pressure. Let pressure release naturally.

3. Cook on low simmer, covered for 4 hours. 4. Remove chicken from stock. Strain
vegetables from stock and discard.
4. A
 dd more water if needed to keep
chicken covered with water while cooking. 5. Allow stock to cool, and store in freezer-
safe, airtight containers. Refrigerate or
5. R
 emove chicken from stock and freeze until ready to use. Stock will keep
refrigerate for future recipes. in the refrigerator for up to a week and
in the freezer for 3 months up to 1 year.
6. S
 train vegetables from stock and discard.

Soup 71
 Sweet Potato, Ginger
& Tomato Soup
SERVES 4 1. Heat the oil in a wide pan; add the
onions, sweet potato and ginger root.

3 tablespoons olive oil 2. Cover the pan and simmer for 15–20
2 medium onions, finely sliced minutes or until the vegetables are
quite soft.
2 large sweet potatoes, peeled and diced
1 tablespoon ginger root, peeled 3. Add the tomatoes and broth.
and chopped
2 (16 oz) cans chopped tomatoes 4. Bring to a boil and simmer for
30–40 minutes.
2 cups low salt vegetable or chicken broth
salt and freshly ground black pepper 5. Then puree in a food processor.

6. Season to taste with salt and pepper,

if needed.

7. Serve either hot or cold.

72
Cabbage Roll Soup
SERVES 6 1. In a large pot, brown onion, garlic, pork
and beef. Drain any fat.

1 large onion 2. Stir in chopped cabbage and let cook

3 cloves garlic, minced until slightly softened (about 3 minutes).
1 pound lean ground beef
3. Add all remaining ingredients, bring to a
½ pound lean ground pork boil and reduce heat to medium low.
¾ cup uncooked long grain rice
4. Cover and simmer on low until rice is
1 medium head cabbage fully cooked (about 25–30 minutes).
1 (28 oz) can diced tomatoes
5. Remove bay leaf and serve.
2 tablespoons tomato paste
4 cups beef broth
1½ cups V8 (or other vegetable juice)
1 teaspoon paprika
1 teaspoon thyme
1 tablespoon Worcestershire sauce
(French’s is gluten-free)
1 bay leaf
salt and pepper

Soup 73
 Savory Carrot Soup
SERVES 4 1. Heat the oil in large saucepan over
medium heat.

1 tablespoon extra virgin olive oil 2. Add carrots, potato, onion and tarragon.
1 pound carrots cut into small pieces
3. Toss and cook for about 5 minutes (till
1 large potato, cubed
soft not brown).
1 medium onion, chopped
1 teaspoon tarragon 4. Add the vegetable broth.

3 cups low salt vegetable broth 5. Lower the heat and simmer for about 30
½ cup orange juice minutes until the vegetables are tender.
salt
6. Allow to cool and then pureeing in a
chopped fresh parsley or scallions blender or food processor.
to garnish
7. Then add the orange juice, salt to taste,
and garnish.

8. Serve either heated or chilled.

VARIATION
This soup can be made with pumpkin or
sweet potato, adding pumpkin pie spices,
for Thanksgiving.

74
Asparagus Celery Soup
SERVES 4 1. Melt coconut oil and olive oil in a large
pot over medium heat and cook leek
and celery until tender, 2–3 minutes.
1 tablespoon coconut oil
1 tablespoon extra virgin olive oil 2. Stir in garlic and cook for 1 minute.
1 small leek, thinly sliced
3. Add potato and 3 cups broth, bring to
2 celery stalks, chopped
a boil, reduce heat to medium, cover
2 medium garlic cloves, minced and cook for 10 minutes, or until potato
1 small white potato, chopped small pieces are tender.
4–5 cups low-sodium vegetable broth
4. Add asparagus and cook for 3–4 minutes
1 pound asparagus, chopped
more, or until tender.
⅛ teaspoon pepper
⅛ teaspoon ground nutmeg 5. Stir in pepper and nutmeg.

¼ cup fresh basil leaves

6. Transfer soup to food processor, add
chives (optional) basil, and puree (in batches if necessary)
adding remaining 1–2 cups broth as
needed to adjust consistency.

7. Season to taste with salt and pepper.

8. Serve hot, sprinkle with chives if desired.

Soup 75
77
Cauliflower Soup
SERVES 2 1. Using a deep saucepan, heat 2
tablespoons olive oil, add chopped
onion, cook until soft but not brown,
2 tablespoons olive oil about 5 minutes.
1 large onion, peeled and chopped
2. Add chopped garlic cloves.
2 garlic cloves, chopped
1 potato, chopped 3. Place cauliflower and chopped potato
1 large cauliflower, cut into florets into saucepan, followed by chicken broth
and rice dream and bring to boil.
1¼ cups chicken broth
1¼ cups original rice dream 4. Cover the soup and simmer for 15–20
minutes or until cauliflower is soft.
1 pinch nutmeg
salt and pepper 5. Puree the mixture and add nutmeg.
1 tablespoon chopped parsley for garnish
6. Season to taste with salt and pepper and
add a sprinkling of chopped parsley.

Soup 77
 Broccoli & Tomato Soup
SERVES 2 1. Heat the oil in a large saucepan.

2. Add the onion and garlic and sauté

1 large head of broccoli, trimmed and gently for 3 minutes.
cut into florets
1 onion, peeled and chopped 3. Add the broccoli and cook for a further
2 minutes.
1 clove garlic, peeled and chopped
1½ cups tomatoes, diced 4. Add the tomatoes and broth, bring to a
1 cup vegetable broth boil, cover and cook for 15 minutes until
the broccoli is tender.
1 tablespoon coconut oil
(or oil of your choice)
5. Blend with either a hand blender or
3 pieces of cooked bacon food processor. 

6. Season to taste.

7. Pan fry bacon till crisp and add to top off

soup before serving.

78
Spinach & Orange Soup
SERVES 2 1. Fry onion in olive oil until soft, stir in the
flour, cook 1–2 minutes.

1 tablespoon olive oil 2. Add the broth a little at a time and bring
1 tablespoon rice flour to boil.

1 onion, finely chopped

3. Stir in the spinach, orange segments,
1 (8 oz) package of spinach, washed nutmeg and seasoning.
and shredded
1½ cups of chicken broth 4. Pour into blender and blend for 1
minute until soft.
2 oranges segmented
¼ teaspoon of nutmeg 5. Adjust seasoning
and serve.
salt and freshly ground pepper

Soup 79
81
Shrimp, Scallops &
Crabmeat Chowder
SERVES 6 1. In large saucepan, bring 2 cups of water
and 1 teaspoon of salt to a boil.

2 cups water 2. Add shrimp and scallops and cook for

1 teaspoon salt (optional) 5 minutes.
¼ pound shrimp
3. Remove shrimp and scallops,
¼ pound scallops saving water.
1 can crabmeat (120 grams)
4. Set shrimp and scallops aside to
2½ cups tomato juice cool slightly.
1 medium onion, chopped finely
5. Add tomato juice, onions, potatoes,
3 medium potatoes, peeled and
cut into 1 inch cubes celery, carrots, parsley, salt and pepper,
and cayenne to water in saucepan.
2 large celery stalks, diced
2 large carrots, diced 6. Cover and simmer gently for
5 minutes.
1 tablespoon fresh parsley, chopped
freshly ground pepper to taste 7. Add shrimp and scallops and crabmeat
pinch cayenne pepper and simmer 2–3 minutes.

1–2 tablespoons rice flour (or 8. Stir rice flour or arrowroot flour into
arrowroot flour) to thicken
a small amount of cold tomato juice
until thoroughly blended and then add
mixture to soup to thicken.

9. Cook, stirring over medium heat for

5 minutes, then serve (do not bring
to boil).

Soup 81
 Broccoli Mandarin Salad (page 85)
83
 SALAD

Salad Dressings 84

Broccoli Mandarin Salad 85

Fresh Spinach Salad 87

Basic Greens Salad 88

Shrimp Stuffed Avocados 89

Avocado Fruit Salad 90

Caesar Salad 91

Honey Lemon Kale Salad 93

Almond Chicken Salad 94

Fruit & Lime Chicken Salad 95

Mandarin Avocado Salad 97

Waldorf Salad 98

Lemon Dijon Garden Pasta Salad 99

Salad 83
 Salad Dressings
DRESSING FOR FRUIT SALAD 1. Whisk together orange juice, lime juice,
honey, pepper flakes and oil.
2 tablespoons orange juice
2 tablespoons lime juice
2 teaspoons honey
¼ teaspoon hot pepper flakes
½ cup canola oil or extra virgin olive oil

COLORADO SPINACH SALAD DRESSING 1. Combine orange juice and lemon juice
⅓ cup orange juice and mix well.

⅓ cup lemon juice 2. Add pepper, tarragon and stir.

fresh ground pepper to taste
3. Pour mixture into a large plastic
1 teaspoon tarragon, minced
container, add the oil, and shake
⅔ cup extra virgin olive oil vigorously to blend. Makes 1 cup.

TOMATO DRESSING 1. Put all ingredients in a blender and

1 cup fresh tomatoes blend until smooth. Makes 1½ cups.

½ cup extra virgin olive oil

⅓ cup lemon juice
1 garlic clove
1 onion chopped

84
Broccoli Mandarin Salad
SERVES 6 1. In saucepan, whisk together eggs, sugar,
flour and dry mustard.

4 cups fresh broccoli florets 2. Add vinegar and water and cook on
½ cup raisins medium–low heat until thickened.
Stir continuously.
8 slices bacon, cooked and chopped
2 cups fresh mushrooms, sliced 3. Remove from heat and stir in
½ cup slivered toasted almonds mayonnaise. Let cool.

1 (10 oz) can mandarin oranges, drained 4. Mix broccoli and dressing and marinate
(or 3–4 fresh mandarin oranges)
for several hours in fridge. Add
½ red onion, sliced remaining ingredients and toss well.

DRESSING
2 eggs
½ cup sugar
1 tablespoon rice flour for thickening
1 teaspoon dry mustard
¼ cup white wine vinegar
¼ cup water
½ cup mayonnaise

Salad 85
87
Fresh Spinach Salad
SERVES 4–6 1. In a small bowl, beat all dressing
ingredients together and refrigerate.

8 cups crisp spinach, stems removed 2. Combine salad ingredients in a

and broken up in bite sized pieces large bowl.
8 slices bacon, cooked and crumbled
3. Toss with dressing just before serving.
4 green onions, finely chopped
2 cups fresh mushrooms, sliced
2 cups fresh cauliflower, sliced

TANGY DRESSING
1 garlic clove, minced
2 tablespoons cider or red wine vinegar
1 teaspoon sugar
½ teaspoon salt
1 teaspoon dry mustard
½ teaspoon freshly ground pepper
¼ cup extra virgin olive oil

Salad 87
 Basic Greens Salad
SERVES 4 1. Mix the salad ingredients and sprinkle
with oil and vinegar to taste.

salad greens (lettuce, kale, spinach)

1 cucumber, chopped TIPS
1 carrot, chopped • Easy to make a large batch and take
all week for lunches.
2 green onions, chopped
1 red pepper, sliced • Dressing can be made separate
and avocado can be added right
4 radishes, sliced
before serving.
cherry tomatoes
1 avocado, sliced

DRESSING
extra virgin olive oil
balsamic vinegar

88
Shrimp Stuffed Avocados
SERVES 4 1. Set avocados on serving plate with cut
side facing up.

4 large avocados, peeled and halved, 2. Combine shrimp, lemon juice, onion
seeds removed powder, and pepper in medium-sized
1½ cups small salad shrimp, cooked mixing bowl.
and washed
3. Spoon shrimp mixture onto each
1 tablespoon lemon juice
avocado, covering generously.
1 tablespoon onion powder
1 teaspoon black pepper 4. Sprinkle top of each stuffed avocado
with paprika before serving.
1 tablespoon paprika

Salad 89
 Avocado Fruit Salad
SERVES 4 1. Whisk together orange juice, lime juice,
honey, pepper flakes and oil.

1 avocado 2. Peel and slice avocado.

2 tablespoons lime juice
3. Sprinkle with 1 tablespoon lime juice.
1 papaya
2 oranges 4. Peel, seed and slice papaya thinly.
1 grapefruit
5. Peel oranges and grapefruit. Cut fruit
1 red onion into segments.
1 head of romaine lettuce
6. Chop red onion.

7. In a large bowl combine avocado, papaya,

DRESSING
orange and grapefruit segments and
2 tablespoons orange juice onion. Set aside.
2 tablespoons lime juice
8. Before serving, pour dressing over fruit
2 teaspoons honey
and toss well.
¼ teaspoon hot pepper flakes
½ cup canola oil or extra virgin olive oil 9. Spoon onto lettuce lined platter.

TIP
Great with chicken or as a luncheon salad.

90
Caesar Salad
SERVES 4–6 DRESSING
1. In jar add all the dressing ingredients
and shake vigorously.
1–2 romaine hearts, broken up
into bite size pieces 2. Refrigerate for an hour before serving
so flavours can mix.

3. Mix lettuce with dressing and sprinkle

CAESAR SALAD DRESSING
on croutons.
1 clove garlic, minced
½ cup extra virgin olive oil
½ teaspoon salt CROUTONS
1. Toast the slices of rice bread.
¼ teaspoon freshly ground pepper
¼ teaspoon dry mustard 2. Cut up toasted bread slices into
small cubes.
1½ teaspoons Worcestershire sauce
(French’s is gluten-free)
3. Heat oil in non-stick fry pan and
3 anchovies, drained and chopped add garlic.
juice of ½ lemon (2 tablespoons)
4. Toss in croutons and stir lightly till
croutons are covered evenly in oil
mixture. Serve when warm.
GLUTEN-FREE CROUTONS
3–4 slices of rice bread or
acceptable alternative
1–2 cloves of garlic, minced
2 tablespoons extra virgin olive oil

Salad 91
93
Honey Lemon
Kale Salad
SERVES 4 1. Combine all dressing ingredients and
stir together until honey dissolves.
Set aside.
8 cups loosely packed kale, well rinsed
1 cup dried cranberries 2. Rinse and strip kale leaves. Chop in
bite-sized pieces. Rinse the chopped
1 small red onion, thinly sliced
leaves a second time to ensure there
1 crisp apple isn't any dust hidden in the curly
1 ripe firm pear leaves then dry in a salad spinner.

1 cup pecans, toasted on a dry skillet 3. Place kale in a salad bowl, top with
1 cup cranberries and drizzle with
dressing. Stir well, cover and refrigerate
HONEY LEMON DRESSING 4 hours or overnight.
4 tablespoons fresh lemon juice
4. Before serving, add sliced apples, sliced
2 tablespoons extra virgin olive oil pears, thinly sliced onions and toasted
1 tablespoon honey pecans. Toss to combine.
½ teaspoon salt
⅛ teaspoon black pepper TIP
Add grilled or roasted chicken for a protein.

Salad 93
 Almond Chicken Salad
SERVES 2 1. Combine all ingredients except liquids in
a large serving bowl.

1 cup chicken breast, diced 2. Toss with oil and freshly squeezed
1 cup romaine lettuce, chopped orange juice.

1 cup butter lettuce, shredded

¼ cup red cabbage
½ cup almonds, sliced
¼ cup chopped dates
1–2 tablespoons extra-virgin olive oil
1–2 tablespoons freshly squeezed
orange juice

94
Fruit & Lime Chicken Salad
SERVES 6 1. Combine sugar, vinegar, lime juice,
mustard, salt and poppy seeds in a
blender. Blend to mix.
3 tablespoons sugar
¼ cup vinegar (lemon juice) 2. Gradually add oil in a thin stream.
2 tablespoons lime juice
3. C
 over and blend 2 minutes until dressing
dash of salt is slightly thickened.
¼ teaspoon poppy seeds
4. Reserve ⅓ cup and pour remaining
½ cup canola oil (or extra virgin oil) dressing over chicken. Chill.
3 cups of cubed cooked chicken breast
5. To serve, line 4–6 salad plates with
1 honeydew melon
lettuce and arrange honeydew and
1 cantaloupe cantaloupe wedges around edge.
1 romaine lettuce
6. Spoon chicken into center.
½ cup strawberries
½ cup green grapes 7. Toss strawberries, pecans and
½ cup pecan halves, toasted blueberries in reserved dressing.

½ cup blueberries 8. Spoon over.

Salad 95
97
Mandarin Avocado Salad
SERVES 4 1. Tear lettuce into bite-size pieces in
salad bowl.

1 head butter lettuce or romaine 2. Add orange sections, slices of avocado

1 (10 oz/284 ml) can mandarin orange and thin slices of red onion.
sections, drained (or two mandarin
oranges, peeled) 3. In a small bowl, combine all Italian
1 medium avocado dressing ingredients and mix well.

1 medium red onion, sliced thin 4. Toss salad with dressing and serve.

ITALIAN DRESSING
½ cup mayonnaise
1 teaspoon dry mustard
1 tablespoon vinegar
2 tablespoons olive oil
½ teaspoon oregano
½ teaspoon basil
(1 teaspoon Italian seasoning can be
used in place of oregano and basil)

Salad 97
 Waldorf Salad
SERVES 2 1. Toss together first 6 ingredients.

2. Serve on top of lettuce bed.

2 cups un-peeled red apples, diced
2 tablespoons lemon juice
2 tablespoon extra virgin olive oil
(or flaxseed oil)
1 cup celery, thinly sliced
½ cup chopped walnuts
½ cup raisins
2 cups iceberg lettuce leaves

98
Lemon Dijon
Garden Pasta Salad
SERVES 6–8 1. Whisk or shake all dressing ingredients
together and set aside.

6 cups cooked cold pasta (rice pasta) 2. Combine all the salad ingredients.
½ cup red pepper, chopped
3. Mix with Lemon Dijon Dressing.
½ cup cucumber, chopped
½ cup red onion, sliced
½ cup yellow cherry tomatoes
½ cup red cherry tomatoes
½ cup kalamata olives
⅓ cup chopped fresh herbs (mint,
basil, oregano and chives)
¼ cup sweet pickle relish

LEMON DIJON DRESSING

1/2 cup mayonnaise
1/4 cup lemon juice (or apple cider vinegar)
zest of 1 lemon
salt and pepper to season
3 tablespoons whole grain Dijon mustard
1 tablespoon sugar

Salad 99
101
 FISH

Fish Marinades 102

Speedy Lemon Baked Fish 104

Grilled Cod with Spicy Citrus Marinade 105

Shrimp & Scallop Gluten-Free Linguine 107

Spicy Roasted Halibut 108

Tomato Basil Halibut 109

Poached Salmon in Tomato Broth 110

Honey Ginger Mahi Mahi 111

Grilled Salmon with Lemon Dill Marinade 113

Garlic Lemon Pickerel 114

Lemon Dill Cedar Plank Salmon 115

Salmon Steaks in Curry Sauce 116

Maple Salmon 117

Baked Salmon with Bacon-Avocado Salsa 119

Salmon Poached in Fennel 120

Seafood Thai Green Curry

Gluten-Free Linguine 121

Seared Black Sesame-crusted Tuna 122

One Pan Prawn Pilaf 123

Fish 101
 Fish Marinades
SEAFOOD HERB-WINE MARINADE 1. In a small pan, combine wine, lemon
juice, garlic cloves, rosemary and oil.
1 cup dry white wine
¼ cup lemon juice 2. Heat to simmering, remove from heat,
2 cloves of garlic, minced or pressed cover and let stand for an hour.

1 teaspoon dry rosemary

3. Pour over fish; cover and refrigerate for
2 tablespoons extra virgin olive oil 30–60 minutes.

ITALIAN-STYLE MARINADE 1. Combine oil, lemon juice, garlic and

¾ cup extra virgin olive oil oregano leaves.

¼ cup lemon juice 2. Pour over fish, cover and refrigerate for
1 clove garlic, minced or pressed 30 minutes to two hours.
½ teaspoon oregano leaves

LEMON-ONION BASTE 1. Combine lemon juice, oil, salt, sugar,

½ cup lemon juice pepper and green onion.

¼ cup extra virgin olive oil 2. Use to baste frequently during cooking.
¼ teaspoon each salt and sugar
dash of pepper
¼ cup green onion, chopped

DRY RUB FOR SALMON 1. Mix all ingredients and rub on salmon.
4 tablespoons sugar
1 tablespoon chili powder
1 teaspoon pepper
½ tablespoon cumin
½ tablespoon paprika
½ teaspoon salt
¼ teaspoon dry mustard
¼ teaspoon cinnamon

102
LEMON DILL MARINADE 1. Whisk together oil, lemon rind, lemon
juice, salt and pepper.
⅓ cup extra virgin olive oil
1 teaspoon lemon rind 2. Pour over fish and marinate for
¼ cup lemon juice 30 minutes and use to baste while
fish is cooking.
2 tablespoons chopped fresh dill
(or 2 teaspoons dried dill)
¼ teaspoon each salt and pepper

LIME CUMIN MARINADE 1. Whisk together oil, lime juice,

¼ cup extra virgin olive oil Worcestershire sauce, cumin, lime rind,
garlic, salt and pepper.
¼ cup lime juice
4 teaspoons Worcestershire sauce 2. Pour over fish and marinate for 30
(French’s is gluten-free) minutes and use to baste while
fish is cooking.
1½ teaspoons ground cumin
1 teaspoon lime rind, grated
2 cloves of garlic, minced
¼ teaspoon each salt and pepper

KONA LOCAL MARINADE 1. Combine all ingredients in a small bowl

and whisk until well blended. Use to
½ cup unsweetened pineapple juice
marinate fish, beef and chicken when
¼ cup extra virgin olive oil barbecuing. Makes about one cup.
3 tablespoons lime juice
2 tablespoons fresh ginger-root,
finely grated

TARTAR SAUCE 1. Combine all ingredients in a small bowl

3 tablespoons mayonnaise and whisk until well blended. Serve on
the side.
1 teaspoon lemon juice
4 dill pickles, finely diced
1 tablespoon dill (fresh or dried)

Fish 103
 Speedy Lemon Baked Fish
SERVES 4 1. Stir together lemon rind, juice, oil
and garlic.

½ teaspoon grated lemon rind

1 tablespoon lemon juice OVEN METHOD
1. Arrange fillets in shallow baking dish
1 tablespoon extra virgin olive oil
sprinkle with salt and pepper to taste.
2 cloves garlic, minced
1 pound fish fillets (sole or tilapia) 2. Spread lemon mixture over fish. Bake in
450°F oven for 8 to 10 minutes or until
salt and pepper
fish is opaque and flakes easily when
tested with fork.

MICROWAVE METHOD
1. Arrange fillets in round microwaveable
dish with thickest part toward outside.

2. Sprinkle with salt and pepper to taste.

3. Spread lemon mixture over fish.

4. Cover with waxed paper; microwave

at high for 4 to 6 minutes or until fish
is opaque and flakes easily when
tested with fork.

5. Let stand covered for 5 minutes.

104
Grilled Cod with
Spicy Citrus Marinade
SERVES 2 1. Combine orange, lemon, and lime juices
in a bowl with cayenne pepper, garlic,
olive oil, and water to make marinade.
¼ cup orange juice
1½ tablespoons lemon juice 2. Place fish in a flat dish.
3 tablespoons lime juice
3. Pour in all but ¼ cup of the marinade.
⅛ teaspoon cayenne pepper
2 garlic cloves, minced 4. Let stand in refrigerator for 15 to
30 minutes.
2 tablespoons extra virgin olive oil
⅓ cup water 5. Broil fish for 3–4 minutes per side,
basting often with the marinade.
1 pound cod fillets
2 tablespoons fresh chives, finely chopped 6. After removing fish from the broiler,
1 tablespoon fresh thyme, finely chopped pour on remaining marinade and
sprinkle with chives and thyme.

Fish 105
107
Shrimp & Scallop
Gluten-Free Linguine
SERVES 4 5. Turn the shrimp and add half of the
garlic; cook until the garlic is fragrant
but the shrimp are still translucent (1 to
1 pound linguine (gluten-free) 2 more minutes). Transfer the shrimp to
12 jumbo shrimp, peeled and deveined a plate.

12 large sea scallops

6. Add the scallops to the skillet and
freshly ground pepper cook until golden on one side, about
4 tablespoons oil mixture (half extra virgin 3 minutes. Turn the scallops, add the
olive oil and half butter substitute–Becel) remaining garlic and cook 1 to 2 more
minutes.
2 cloves garlic, minced
2 tablespoons fresh lemon juice, plus 7. Add the lemon juice and wine and bring
lemon wedges for garnish to a boil, scraping up any browned bits
½ cup dry white wine with a wooden spoon.

¼ cup torn fresh basil 8. Cook until the sauce is reduced by half,
2 tablespoons fresh parsley, chopped about 3 minutes.

9. Return the shrimp to the pan, then

add the basil and the remaining 2
1. B
 ring a large pot of salted water to tablespoons oil mixture. Season with salt
a boil. and pepper.

2. A
 dd the linguine and cook as the 10. Drain the pasta and transfer to a large
label directs. serving bowl. Toss with the shrimp,
scallops and sauce; garnish with parsley
3. M
 eanwhile, heat a large skillet over and lemon wedges.
medium-high heat.

4. P
 at the shrimp and scallops dry, then
season with salt and pepper. Add 2
tablespoons of oil mixture (extra virgin
olive oil and butter substitute) to the pan
and cook the shrimp until golden on one
side, about 3 minutes.

Fish 107
 Spicy Roasted Halibut
SERVES 4 1. In small bowl, whisk together lime juice,
water, chili powder, paprika, pepper,
oregano, thyme, garlic powder and salt;
1 tablespoon lime (or lemon juice) rub gently onto both sides of fish.
2 teaspoons water
2. Place fish on baking sheet. Bake at
1½ teaspoons chili powder
425ºF for about 10 minutes or until fish
1 teaspoon paprika is opaque and flakes easily when tested
1 teaspoon pepper with fork.

1 teaspoon dried oregano

1 teaspoon dried thyme
¼ teaspoon garlic powder
¼ teaspoon salt
4 halibut (or swordfish or salmon
steaks) (1½ pounds)

108
Tomato Basil Halibut
SERVES 6 1. In heavy saucepan, over medium heat
add onions to oil and cook for 10
minutes or until just beginning to brown.
2 tablespoons extra virgin olive oil
2 onions sliced 2. Stir in tomatoes and juice, breaking up
with fork.
1½ cups of canned plum tomatoes
(including juice)
3. Sprinkle with half of the salt and pepper.
½ teaspoon each salt and pepper
1½ pounds halibut steaks 4. Cook for about 3 minutes or until
slightly thickened.
1 tablespoon fresh basil, chopped
5. Cut halibut into 6 pieces, removing
bones; sprinkle with remaining salt
and pepper.

6. Place in greased 9 x 13 inch baking dish.

7. Spoon tomato sauce over fish; sprinkle

with basil.

8. Bake at 450ºF for 10 to 15 minutes or

until fish is opaque and flakes easily
when tested with fork.

Fish 109
 Poached Salmon in
Tomato Broth
SERVES 4–6 1. Puree the tomatoes in a blender or
food processor.

2 cups canned tomatoes 2. Combine the pureed tomatoes, wine

¼ cup white wine (or chicken broth) or broth, olive oil, and fennel seeds in a
large skillet over moderate heat.
2 teaspoons extra virgin olive oil
1 teaspoon fennel seeds 3. Place salmon fillets in sauce.
4–6 salmon fillets or steaks (about 4 oz)
4. Sprinkle with chopped basil and season
½ cup chopped fresh basil with salt and pepper.
salt and pepper to taste
5. Simmer covered for 10 minutes.

110
Honey Ginger Mahi Mahi
SERVES 4 1. In a shallow glass dish, stir together
the honey, coconut aminos, balsamic
vinegar, ginger, garlic and olive oil.
2 tablespoons honey
3 tablespoons coconut aminos (soy 2. Season fish fillets with salt and pepper
sauce substitute) and place them into the dish.
3 tablespoons balsamic vinegar
3. If the fillets have skin on them, place
1 teaspoon fresh ginger root, grated them skin side down.
1 clove garlic, crushed
4. Cover, and refrigerate for 20 minutes
2 teaspoons olive oil
to marinate.
4 (6 oz) mahi mahi fillets
salt and pepper to taste 5. Heat vegetable oil in a large skillet over
medium-high heat.
1 tablespoon vegetable oil
6. Remove fish from the dish and
reserve marinade.

7. Fry fish for 4 to 6 minutes on each side,

turning only once, until fish flakes easily
with a fork. Remove fillets to a serving
platter and keep warm.

8. Pour reserved marinade into the

skillet, and heat over medium heat
until the mixture reduces to a glaze
consistently. Spoon glaze over fish
and serve immediately.

Fish 111
113
Grilled Salmon with
Lemon Dill Marinade
SERVES 4 1. Whisk together oil, lemon rind and
juice, dill, salt and pepper.

4 salmon steaks 2. Pour into a shallow glass dish.

3. Add salmon steaks to marinade,

LEMON DILL MARINADE
turning to coat.
⅓ cup extra virgin olive oil
1 teaspoon lemon rind 4. Cover and marinate for up to 30
minutes, turning occasionally.
¼ cup lemon juice
2 tablespoons chopped fresh dill 5. Reserving marinade, place salmon
(or 2 teaspoon dried dill) on greased barbecue grill over
¼ teaspoon each salt and pepper medium-high heat.

6. Close lid and cook, turning halfway

through, basting frequently and using
all the marinade, for 10 minutes per inch
of thickness or until fish is opaque and
flakes easily when tested with fork.

Fish 113
 Garlic Lemon Pickerel
SERVES 4 1. In small bowl, stir together oil, lemon
juice, garlic, basil and onion.

1 pound pickerel fillets 2. Place fillets in shallow baking dish and

3 tablespoons olive oil sprinkle with salt and pepper.

3 tablespoons lemon juice

3. Spread oil and lemon mixture over
2 cloves garlic, minced the fish.
½ teaspoon basil
4. Bake fish in 450ºF for about 10 minutes,
1 green onion, sliced or until fish is opaque.
salt and pepper to taste

114
Lemon Dill
Cedar Plank Salmon
SERVES 4 1. Soak cedar plank in water for at least
30 minutes.

4 fillets of salmon (or rainbow trout) 2. Mix together in a small bowl the
6 tablespoons olive oil olive oil, garlic, dill, lemon zest, salt
and pepper.
4 large cloves of garlic, chopped
or crushed
3. Preheat BBQ to 500°F and then turn the
¼ cup chopped fresh dill (or burners on one half of the BBQ to the
1 tablespoon dried dill) lowest setting.
1 teaspoon lemon zest, grated
4. Rub each fillet with the olive oil mixture
¼ teaspoon sea salt
and place them on the cedar plank.
1 teaspoon freshly ground pepper
8 lemon slices 5. T
 op each fillet with 2 slices of fresh lemon.

6. Put the cedar planked salmon on the low

side of the BBQ and close the lid.

7. Cook the salmon for approximately

20–30 minutes until the thickest part of
the fish is opaque (internal temperature
of 130°F).

TIPS
• Also delicious served cold on top of
a salad.

• Great for lunch the next day.

Fish 115
 Salmon Steaks
in Curry Sauce
SERVES 2 1. Wash salmon and place in shallow
baking dish.

2 (8 oz) salmon steaks 2. Mix curry, turmeric, and pepper with

2 teaspoons curry powder chicken broth and pour over fish.

1 teaspoon turmeric
3. Pour in white wine and cover with foil.
½ teaspoon cayenne pepper
1 cup chicken broth (low salt) 4. Bake at 350°F for 20 to 30 minutes.
Salmon should flake easily with fork.
4 teaspoons white wine

116
Maple Salmon
SERVES 4 1. Heat oven to 400°F.

2. Mix oil and syrup.

4 salmon fillets
⅓ cup extra virgin olive oil 3. Place salmon in greased oven safe dish.

⅓ cup maple syrup

4. Pour syrup mixture over salmon turning
fish once to cover.

5. Bake for 30 minutes.

TIP
Line dish with parchment paper for easy
clean-up.

Fish 117
119
Baked Salmon with
Bacon-Avocado Salsa
SERVES 4 1. Preheat oven to 400°F.

2. In a bowl, combine the cumin, paprika,

4 salmon fillets onion powder, and chili powder; season
1 teaspoon ground cumin to taste with salt and pepper.

1 teaspoon paprika
3. Brush the salmon fillets with the olive oil
1 teaspoon onion powder and lemon juice.
½ teaspoon chili powder
4. Sprinkle the salmon fillets with the spice
2 tablespoons lemon juice mixture and place in a baking dish.
2 tablespoons olive oil
5. Cook in the oven 12 to 15 minutes.
salt and freshly ground black pepper

6. In a bowl, combine the ingredients for

the Bacon-Avocado Salsa.
BACON–AVOCADO SALSA
7. Season the salsa with salt and pepper to
2 avocados, ripe, peeled and diced
taste and gently toss until well mixed.
1 plum tomato, seeded and chopped
8. Serve the fish topped with the Bacon–
½ red onion, minced
Avocado Salsa.
4 bacon strips, cooked and chopped
1 tablespoon fresh lime (or lemon juice)
½ teaspoon ground cumin
salt and freshly ground black pepper

Fish 119
 Salmon Poached in Fennel
SERVES 4 1. Heat the olive oil in a large skillet.

2. Add the onion, carrot, fennel and garlic.

1 tablespoon extra virgin olive oil Cover and cook over medium heat,
½ cup onion, chopped stirring occasionally, until the vegetables
are tender, 6 to 8 minutes.
½ cup carrot, chopped
½ cup fennel, chopped 3. Add the lemon slices, tomatoes, bay
4 garlic cloves, finely chopped leaf, thyme and parsley sprigs.

2 lemons cut into thin rounds 4. Place the fish over the vegetables.
1 cup canned chopped tomatoes, drained Season with salt and pepper.
1 bay leaf
5. Pour the chicken broth over the fish.
4 sprigs of fresh thyme (or
¼ teaspoon dried thyme leaves) 6. Cover the skillet and bring the liquid
4 salmon steaks (12 oz each), cleaned and to a boil.
ready to cook
7. Reduce the heat to low and simmer 10
3 sprigs of parsley
to 15 minutes, or until the fish is firm to
¼ teaspoon salt the touch and opaque.
¼ teaspoon freshly ground pepper
8. Remove the fish to a serving plate and
2 cups chicken broth
spoon the vegetables over the fish,
1 tablespoon parsley, chopped using a slotted spoon. Boil down the
liquid remaining in the skillet until 1 cup
remains. Pour over the fish.

9. Garnish with the chopped parsley and

chives before serving.

120
Seafood Thai Green Curry
Gluten-Free Linguine
SERVES 4 4. Heat remaining 11/2 tablespoons oil in
same skillet over moderately high heat
until hot but not smoking, then cook
2½ tablespoons vegetable oil scallops until browned, 2 to 3 minutes
1 (4-inch-long) fresh hot red chili, thinly on each side (scallops will be almost
sliced crosswise cooked through).
3 scallions, white and green parts thinly
5. Transfer scallops to a bowl with slotted
sliced separately
spoon and sauté shrimp in same skillet,
1 pound sea scallops stirring occasionally, until almost cooked
¾ pound large shrimp, shelled and through, about 3 minutes. Add shrimp
deveined to scallops.
1 (14 oz) can unsweetened coconut milk
6. Add coconut milk, curry paste, broth,
1 tablespoon Thai green curry paste brown sugar, fish sauce and lime juice to
¼ cup chicken broth (or water) skillet, then simmer, stirring occasionally,
5 minutes.
1 tablespoon packed light brown sugar
1½ tablespoons fish sauce 7. Meanwhile, cook linguine in a 6 to
8-quart pot of boiling salted water until
1 tablespoon fresh lime juice
al dente, then drain in a colander.
12 oz dried thin linguine (gluten-free)
½ cup fresh cilantro, chopped 8. Stir scallops and shrimp with any liquid
in bowl into sauce in skillet and heat to
boiling. Reduce heat and simmer until
1. H
 eat 1 tablespoon oil in a 12-inch scallops and shrimp are just cooked
nonstick skillet over moderately through, about 2 minutes.
high heat until hot but not smoking,
then sauté chili and white parts of 9. Transfer seafood to a clean bowl with
scallions, stirring occasionally, until slotted spoon and add linguine and
lightly browned. cilantro to sauce in skillet, tossing to
coat.
2. T
 ransfer with a slotted spoon to paper
towels to drain. 10. Divide pasta and sauce among 4 bowls.
Top with seafood and sprinkle with
3. P
 at scallops and shrimp, dry separately scallion greens and chili mixture.
and season with salt.

Fish 121
 Seared Black
Sesame-Crusted Tuna
SERVES 4 1. Whisk all the dipping sauce ingredients
together and set aside.

½ cup black sesame seed 2. In a shallow dish, combine the two types
¼ cup white sesame seed of sesame seeds and stir to mix.
4 (6 oz) ahi tuna steaks, 1 inch thick
3. In a separate bowl, beat 2 eggs.
salt and freshly ground black pepper
2 tablespoons extra virgin olive oil 4. Season the tuna with salt and pepper
2 eggs
5. Dip the fish in the egg mixture then
in the sesame seeds, coating the
DIPPING SAUCE tuna evenly.
4 tablespoons coconut aminos (soy
sauce substitute) 6. In a nonstick pan, warm the oil until
smoking, arrange the tuna in the pan
2 tablespoons water (turn and cook until the white sesame
1 tablespoon rice wine vinegar seeds start to turn golden underneath
(around 1 minute).
1 tablespoon sesame oil
1 green onion, sliced 7. Carefully turn the tuna over and cook for
about another minute.

8. Transfer the tuna to a cutting board

and cut into ¼-inch-thick slices.

9. Serve immediately with dipping sauce.

122
One Pan Prawn Pilaf
SERVES 2 1. Fry oil, curry paste and onions for 4–5
minutes. 

1 tablespoon extra virgin olive oil 2. Add rice to pan and stir to coat grains
2 tablespoons curry paste in curry and onions.

1 small onion, finely chopped

3. Add broth and bring to a boil.
1½ cups basmati rice, rinsed and drained
2½ cups chicken broth 4. Cover pan and turn down heat to low.

1 (150g) pack frozen prawns defrosted 5. Allow to simmer for 12–15 minutes until
1 red chili, sliced into rings liquid is absorbed and rice is cooked. 
handful of coriander leaves
6. Turn off heat and stir in prawns and
lemon slices chili.  Cover pan and leave to stand for
5 minutes.

7. Fluff up the rice grains with a fork.

8. Top with chopped coriander and lemon

slices and serve.

Fish 123
 Chicken Lettuce Wraps with Almond Chili Sauce (page 126)
125
 CHICKEN

Chicken Lettuce Wraps 126

Chicken Cacciatore 127

Moroccan Chicken Casserole 129

Honey Mustard Chicken 130

Chicken Cutlets with Olives & Tomatoes 131

Lemon Chicken 133

Grilled Chicken Kabobs 135

Orange Rosemary Chicken 136

Baked Tarragon Chicken Breasts 137

Gluten-Free Fried Chicken 139

Apple Mushroom Chicken 140

Oven-Baked Paprika Chicken 141

Chicken 125
 Chicken Lettuce Wraps
SERVES 2–4 1. Heat oil in a large skillet over medium. 

2. Add chicken, garlic, onions, salt and

2 teaspoons olive oil pepper and cook, tossing occasionally,
½ pound boneless skinless chicken until chicken is cooked through. 
breasts (or tenders), chopped very small
3. Add the carrots, cabbage, and green
4 cloves garlic, minced
onions, and cook for 2 more minutes.
½ cup yellow onion, chopped
½ teaspoon salt 4. In a small bowl combine the sweet chili
sauce, ginger, almond butter, soy
¼ teaspoon freshly ground black pepper
sauce, and crushed red pepper. Stir
1 carrot, shredded until smooth. 
½ cup cabbage, finely shredded
5. Add sauce to the pan. Add cilantro.
3 green onions, chopped Toss everything until combined. 
1 head iceberg, romaine or butter lettuce
6. Spoon mixture into individual lettuce
cups. Should fill about 8 lettuce cups.
ALMOND CHILI SAUCE
⅓ cup sweet chili sauce
VARIATION
1 tablespoon almond butter The cabbage and carrots in this recipe
½ teaspoon freshly grated ginger (or can be cooked or left fresh.
¼ teaspoon ground ginger)
2 teaspoons coconut aminos (soy
sauce substitute)
¼ cup fresh cilantro, chopped
crushed red pepper flakes to taste

126
Chicken Cacciatore
SERVES 4–6 1. Place chicken and rice flour in plastic
bag and shake coating chicken.

4 whole skinless boneless chicken breasts 2. In large non-stick fry pan add olive oil
cut into pieces and cook chicken at medium heat till
⅓ cup rice flour brown. Remove chicken.
¼ cup extra virgin olive oil
3. To remaining oil in fry pan add minced
1 garlic clove minced garlic, onion, mushrooms, and sliced
1 red onion, sliced celery stalks. Sauté vegetables till soft.

1½ cups mushrooms, sliced

4. Return chicken to fry pan and add can
4 celery stalks, sliced of tomatoes, wine (if using) and spices.
1 (28 oz) can tomatoes
5. Simmer for 1 hour.
½ cup white wine (optional)
1 teaspoon oregano 6. Serve on rice noodles or spinach.
1 teaspoon basil
1 teaspoon parsley

Chicken 127
129
Moroccan
Chicken Casserole
SERVES 4 1. Preheat oven to 350°F.

2. Using paper towels pat the chicken

4–6 skinless, boned chicken breasts pieces dry.
1 tablespoon extra virgin olive oil
3. Heat oil over medium heat in large pan.
1 crushed clove of garlic
2 teaspoons paprika 4. Add garlic and spices to the pan, stirring
2 teaspoons ground coriander over a medium heat for 10–20 seconds.

1 teaspoon ground ginger 5. Add chicken and cook 6–8 minutes,

¼ teaspoon ground cloves turning occasionally until coated
with spices.
2 onions, thinly sliced
2 medium sweet potatoes, peeled 6. Transfer chicken to oven-proof dish,
and diced scattering vegetables over the chicken.
3 tablespoons arrowroot flour
(or rice flour) 7. Mix arrowroot flour with chicken broth
in fry pan, stir until thickened and boils.
2 cups of chicken broth
Remove pan from heat.
salt and pepper to taste
chopped parsley to garnish 8. Season sauce with salt and pepper and
pour over vegetables and chicken.

9. Cover with lid, and cook at 350°F

for one hour, until chicken is
cooked through.

Chicken 129
 Honey Mustard Chicken
SERVES 6 1. Place chicken in a single layer in large
oven-proof dish.

6 skinless boned chicken breasts 2. Combine honey, oil, mustard, curry

⅓ cup liquid honey powder and cayenne.

¼ cup canola oil (or extra virgin olive oil)

3. Pour over chicken.
¼ cup Dijon mustard
2–4 teaspoons curry powder 4. Bake, uncovered, at 350°F for 20
minutes, basting once.
1 pinch of cayenne pepper
5. Turn chicken over, baste again and bake
another 20 minutes or until internal
temperature exceeds 165°F.

130
Chicken Cutlets with
Olives & Tomatoes
SERVES 8 1. Set oven at 375ºF and grease two 9 x 13
inch oven proof pans.

6 skinless boneless chicken breasts 2. Marinate chicken in 2 tablespoons oil,

6 cloves garlic, chopped lemon juice, salt and pepper for one
hour, turning often.
1 large onion, chopped
3 tablespoons extra virgin olive oil 3. In a large skillet sauté garlic and onions
juice of 1 lemon in remaining 1 tablespoon olive oil.

1 (16 oz) can plum tomatoes, drained 4. Add tomatoes and olives and sauté for
and chopped
15 minutes, uncovered, stir often.
18 black olives, drained, pitted and
chopped (about ½ can) 5. Add 1 tablespoon of the parsley and
3 tablespoons fresh parsley, chopped fine the thyme, stirring to mix.

2 teaspoons fresh thyme, chopped 6. Place the chicken breasts in the

salt and freshly ground pepper to taste prepared pans and cover with
sautéed mixture.

7. Sprinkle with remaining parsley.

8. Bake for 35–40 minutes in a 375°F oven

or until brown and internal temperature
exceeds 165°F.

Chicken 131
133
Lemon Chicken
SERVES 4 1. Halve chicken breasts and arrange
in a 9 x 13 inch shallow, greased,
baking dish.
4 whole skinless chicken breasts
½ cup extra virgin olive oil 2. Sprinkle with salt, pepper and thyme.

salt and pepper to taste

3. Pour olive oil over all.
½ teaspoon thyme
2 un-peeled lemons, thinly sliced 4. Arrange lemon slices on top of chicken
to cover all pieces.

5. Cook, uncovered for 1 hour at 350°F.

Chicken 133
135
Grilled Chicken Kabobs
SERVES 4 1. In a bowl mix together the oil with
coconut aminos, honey, lemon juice,
garlic slices, black pepper and cayenne.
6 boneless skinless chicken breasts
(cut into 1 inch cubes) 2. Place the chicken cubes in the bowl and
toss to coat with the marinade.
MARINADE
3. Cover and chill for 4 hours.
1 cup vegetable oil
½ cup coconut aminos (soy 4. Remove the chicken from the marinade.
sauce substitute)
5. Pour marinade into a saucepan then
¼ cup honey
remove the garlic slices and discard;
¼ cup lemon juice boil for 10 minutes over medium-low
3 garlic cloves, sliced heat (start timing the 10 minutes after
boiling starts).
½ teaspoon black pepper
1 pinch cayenne pepper or to taste 6. Thread the chicken onto metal skewers
(optional) or wooden skewers that have been
soaked in cold water for 30 minutes.

7. Place the skewers on a grill and cook

for 18–20 minutes or until the chicken
is cooked through, basting with cooked
marinade during the last 10–12 minutes
of cooking.

Chicken 135
 Orange Rosemary Chicken
SERVES 6 1. Preheat oven to 325°F.

2. Peel garlic cloves and place in

2 cloves of garlic chicken cavity.
1 roasting chicken
3. Stuff un-peeled orange wedges into
1 orange, quartered
cavity with fresh or dried rosemary.
1 tablespoon fresh rosemary, chopped (or
1½ tablespoon dried rosemary) 4. Close the cavity and loosely tie
1 tablespoon extra virgin olive oil legs together.

5. Place chicken on rack in roasting pan.

ROSEMARY BASTE Brush skin with oil.
2 tablespoons orange marmalade
6. Roast chicken, uncovered for two hours,
1½ tablespoon dried rosemary basting frequently with pan juices.

7. Mix marmalade and rosemary to make

the baste. Brush over chicken and
continue roasting, basting with mixture,
about 10 more minutes.

136
Baked Tarragon
Chicken Breasts
SERVES 3–4 1. Preheat oven to 400ºF.

2. Place chicken breasts in a 9 x 13 inch

4 skinless, boneless chicken breasts glass baking dish greased with olive oil.
¼ cup extra virgin olive oil
3. Combine remaining ingredients and
¼ cup dry mustard
brush over chicken, covering completely.
1 teaspoon tarragon Cover with foil and bake for 50 minutes
½ red onion, chopped or until chicken is tender.

1 tablespoon parsley flakes

Chicken 137
139
Gluten-Free Fried Chicken
SERVES 4–6 1. Preheat oven to 375ºF.

2. Mix eggs and salt in a bowl.

12 chicken drumsticks
2 eggs (or replacement) 3. In a separate bowl, mix breadcrumbs
and rice flour.
1 cup rice flour
1 cup gluten-free breadcrumbs 4. Pour oil into a deep roasting pan or dish
2 teaspoons salt and heat in oven for 15 minutes while
preparing the chicken.
2 cups canola oil (or olive oil)
5. Dip each drumstick into egg mixture and
then roll into breadcrumb mix. Carefully
add to pan with heated oil.

6. Bake for 45 minutes at 375ºF. Rotate

drumsticks every 15 minutes.

7. Season to taste with salt and pepper.

8. Serve with a fresh salad and/or

roasted potatoes.

TIP
Perfect for picnics! Also great served cold
for lunch the next day.

Chicken 139
 Apple Mushroom Chicken
SERVES 6 1. Preheat oven to 325°F.

2. Mix flour, salt, pepper and thyme in

¼ cup rice flour a plastic bag.
2 teaspoons salt
3. Add chicken to bag and shake to
¼ teaspoon pepper
coat well.
dash of thyme
6 skinless, boneless chicken breasts 4. In fry pan, brown chicken in oil and
transfer to casserole dish.
¼ cup canola oil (or mild tasting olive oil)
4 green onions, chopped 5. Add green onions and mushrooms to
fry pan.
1 cup mushrooms, sliced
2 tablespoons lemon juice 6. Cover and simmer for 3 minutes.
1 teaspoon sugar
7. Add mixture to casserole dish.
1 teaspoon salt
⅓ cup apple juice 8. Mix lemon juice, sugar, salt and
apple juice.

9. Pour over chicken and bake at 325°F

for one hour.

140
Oven-Baked Paprika Chicken
SERVES 4 1. Preheat oven to 425ºF.

2. Pound chicken to ¾ inch at the thickest

4 chicken breasts (6 oz each) part—using a rolling pin, meat mallet or
2 tablespoons extra virgin olive oil even your fist (key tip for even cooking
and tender chicken).

SEASONING 3. Mix seasoning.

11/2 tablespoons brown sugar
4. Line tray with foil and baking paper.
1 teaspoon paprika Place chicken upside down on tray.
1 teaspoon dried oregano (or thyme, drizzle chicken with about 1 tablespoon
or other herb of choice) oil. Rub over with fingers. Sprinkle
with seasoning.
1/4 teaspoon garlic powder
1/2 teaspoon each salt and pepper 5. Flip chicken, drizzle with 1 tablespoon
parsley for garnish, finely chopped of oil, rub with fingers, sprinkle
(optional) with seasoning.

6. Refrigerate chicken for 30–60 minutes to

allow spices to permeate chicken.

7. Bake 18 minutes, or until surface is

golden or internal temperature is 175ºF
using a meat thermometer.

8. Remove from oven and immediately

transfer chicken to serving plates.

9. Wait 3–5 minutes before serving.

Garnish with freshly chopped parsley
if desired.

Chicken 141
 Shepherds Pie (page 144)
143
 BEEF, PORK, LAMB

Shepherd's Pie 144

Homemade Spaghetti Sauce 145

Beef Stroganoff 146

Cabbage Rolls 147

Lettuce Wrap Tacos 149

Grandma's Meatballs 150

Everyday Meat Loaf 151

Sweet Chili Lettuce Wraps 152

Pork Tenderloin with

Mushroom-Marsala Sauce 153

Honey Garlic Pork Chops 155

Pork Chops with Italian Sausage 156

Marinated Lamb Kabobs 157

Lamb Rib Chops with Curry Sauce 159

Beef, Pork, Lamb 143

 Shepherd's Pie
SERVES 6 1. Preheat oven to 375ºF.

2. Peel potatoes and boil until fully cooked.

5 cups potatoes, cooked and mashed Strain and mash well with margarine.
3 tablespoons dairy-free margarine Set aside.
1 tablespoon olive oil
3. Heat oil in fry pan over medium heat.
1 onion, chopped Add onion, garlic, thyme, rosemary, salt
1 clove garlic, minced and pepper. Stir and cook for 5 minutes.

1 teaspoon onion salt 4. Add meat to pan and cook until brown.
1 teaspoon thyme
5. Stir in carrots, celery, mushrooms and
1 teaspoon rosemary
zucchini and cook for 5 minutes.
¼ teaspoon salt
¼ teaspoon pepper 6. Add in red wine, beef broth, ketchup
and Worcestershire sauce. Keep stirring
1 pound lean ground beef (or ground
for 10–15 minutes to let the mixture
lamb or ground turkey)
reduce and thicken.
½ cup carrots, finely chopped
½ cup celery, finely chopped 7. Transfer meat mixture to a 9 x 13 inch
baking dish.
½ cup mushrooms, finely chopped
½ cup zucchini, finely chopped 8. S
 pread mashed potatoes evenly over the
meat mixture.
¼ cup red wine
1 cup beef broth 9. Drizzle 1 tablespoon of olive oil over top
2 tablespoons of ketchup before baking at 375ºF for 30 minutes or
until potatoes start to brown.
2 tablespoons Worcestershire Sauce
(French’s is gluten-free)
10. For a crispier top, turn oven to broil
for 1–2 minutes until potatoes are
golden brown.

144
Homemade Spaghetti Sauce
SERVES 6–8 1. In a large pot heat olive oil then add
garlic, onion, mushrooms, celery and
carrots. Cook until soft.
1½ pounds extra lean ground beef
(or ground turkey) 2. Add ground beef (or turkey) and fry
3 cloves garlic, minced until browned.
1 large onion, diced
3. Stir in spinach and olives and cook for
1 cup mushrooms, diced 2 minutes.
1 cup celery, chopped
4. Add red wine, onion powder and Italian
1 cup carrots, chopped
seasoning. Reduce for 5–10 minutes.
1 cup spinach
1 can black olives 5. Add tomato sauce, canned tomatoes
and tomato paste and bring to a boil.
½ cup red wine
1 tablespoon onion powder 6. Reduce heat and simmer for 2 hours
stirring regularly to prevent burning.
1 tablespoon Italian seasoning
2 (680 ml) cans (6 cups) tomato sauce 7. Serve over gluten-free or
3 cups whole tomatoes, canned zucchini noodles.

1 (369 ml) can tomato paste

2 tablespoons olive oil

Beef, Pork, Lamb 145

 Beef Stroganoff
SERVES 6 1. In a large pot, over medium/high heat
add olive oil and sliced onions, sauté
until soft.
1½ pounds beef stir fry strips
1 tablespoon olive oil 2. Add beef and stir gently until brown.

2 large red onions, sliced

3. Pour in the red wine and boil for
1 cup red wine 5 minutes.
2 cups mushrooms, chopped
4. Add mushrooms, Worcestershire sauce,
1 tablespoon Worcestershire sauce beef broth, dry mustard and ketchup.
(gluten-free)
Bring to a boil then reduce to a high
2 (900 ml) cartons beef broth simmer for 1 hour.
1 teaspoon dry mustard
5. Reduce heat to a low simmer and add
2 tablespoons ketchup dairy-free sour cream if desired.
2 tablespoons rice flour
6. In a small bowl add rice flour to ¼ cup of
½ cup dairy-free sour cream (optional)
water, stir to make paste and slowly add
to the stir fry mix to thicken.

7. Serve over spinach, gluten-free noodles

or rice.

146
Cabbage Rolls
SERVES 6 1. Preheat oven to 350ºF

2. Cook 3 cups of rice following

1 large cabbage package instructions.
1½ pounds ground beef (or ground turkey)
3. While rice is cooking, heat oil in fry pan
1 tablespoon olive oil
and add diced onions and turkey bacon.
1 pack turkey bacon, cut into small pieces
1 (16oz) can tomato sauce 4. Add ground beef (or turkey) and brown.

3 cups rice, cooked 5. Add sage, thyme and garlic.

1 large onion, diced
6. Core cabbage and steam in a large pot
1 tablespoon sage
of water until leaves are soft. Strain and
1 tablespoon thyme blanch with cold water and set aside.
1 garlic clove, minced
7. Add cooked rice to the beef mixture.
½ cup dairy-free swiss or
mozza substitute (optional)
8. Stir and add more spices to taste.

9. Gently remove each cabbage leaf and

spoon meat mixture into the centre.

10. Roll up tightly and place in a greased

casserole dish.

11. Once, all the rolls are in the dish, pour

tomato sauce over and cover with lid or
tin foil.

12. Bake at 350ºF for 60 minutes.

TIP
Can double the recipe and freeze one
before baking for a quicker future meal.
Defrost before baking or cook for 90
minutes from frozen.

Beef, Pork, Lamb 147

149
Lettuce Wrap Tacos
SERVES 4 1. Fry meat with spices until fully cooked.

2. Carefully peel head of lettuce keeping

2 pounds ground beef (or ground turkey) each leaf whole.
1 tablespoon cumin
3. Add meat mixture and your choice of
1 tablespoon onion powder
fixings to lettuce leaf. Wrap and enjoy!
1 tablespoon garlic powder
1 tablespoon chili powder
1 tablespoon olive oil VARIATION
Can substitute with tilapia (or any other
1 head butter lettuce (green leaf or light white fish) for delicious fish tacos.
iceberg lettuce would work as well)

FIXING OPTIONS
salsa
red onion, finely chopped
red cabbage, finely sliced
avocado, sliced
guacamole
cilantro
jalapeños
Spanish rice (rice cooked with ½ tomato
sauce for liquid)

Beef, Pork, Lamb 149

 Grandma's Meatballs
SERVES 6 1. Preheat oven to 325ºF.

2. Combine first 5 ingredients.

1 egg, beaten
1½ tablespoons coconut aminos 3. Add meat and mix well.

1 tablespoon honey
4. Shape into 12 meatballs.
½ teaspoon salt
⅓ cup gluten free breadcrumbs 5. Place meatballs on greased
baking sheet.
1 pound ground beef
6. Bake in oven for 20 minutes, then turn
meatballs and cook for 20 minutes.

7. Turn again and cook for another

20 minutes.

TIPS
• Kids love these served with rice and
steamed or fresh vegetables.

• Add them to a spaghetti sauce and

gluten free noodles.

• Make extra for lunch the next day or

freeze for future meals.

150
Everyday Meat Loaf
SERVES 6 1. Preheat oven to 350ºF.

2. Combine eggs, rice dream,

1½ pounds ground beef breadcrumbs, onion, salt, sage
2 beaten eggs and pepper.
¾ cup rice dream
3. Add beef and mix well.
⅔ cup fine gluten-free dry breadcrumbs
2 tablespoons grated onion 4. Pat mixture into greased loaf dish.

1 teaspoon salt 5. Bake at 350ºF for 1 hour.

½ teaspoon ground sage
6. Combine sauce ingredients.
dash of pepper

7. Spread over meat loaf.

SAUCE
8. Bake 15 minutes longer.
¼ cup ketchup
2 tablespoons brown sugar
1 teaspoon dry mustard
¼ teaspoon ground nutmeg

Beef, Pork, Lamb 151

 Sweet Chili Lettuce Wraps
SERVES 6–8 1. In a large fry pan combine oil, garlic
and onion.

1½ pounds extra lean ground beef 2. Cook rice in a separate pot or rice
(or ground turkey) cooker (see rice package for cooking
2 cups rice, cooked instructions).
2 red peppers, diced
3. Add beef to pan and fry until brown.
1 large onion, diced
3 tablespoons sweet chili sauce 4. Add red pepper and cook until tender.

3 cloves garlic, minced 5. Add sweet chili sauce and stir well.
1 tablespoon olive oil Reduce heat to simmer.
1 head of butter lettuce
6. Carefully pull each full leaf of head of
3 tablespoons coconut aminos (soy lettuce and wash under cold water. Pat
sauce substitute) dry with paper towel.

7. Stir in cooked rice to mixture.

8. Spoon mixture into each lettuce wrap

and enjoy.

152
Pork Tenderloin with
Mushroom-Marsala Sauce
SERVES 6 1. Cut pork crosswise in ½ inch (1.2 cm)
slices. Pound lightly with a meat
pounder or rolling pin until meat is
1¼ pound pork tenderloin, trimmed of fat about ⅓ inch (0.8 cm) thick. Sprinkle
and surface membrane with salt and pepper.
salt and freshly ground pepper
2. Heat oil in large, heavy frying pan over
2 tablespoons olive oil
medium-high heat. Dip pork in flour to
¼ cup rice flour coat. Cook meat in hot oil, turning once,
3 tablespoons margarine (or extra virgin until browned on both sides, for about
olive oil) 3 minutes.

½ pound mushrooms, sliced

3. Transfer meat to a plate.
2 shallots, finely chopped
¼ teaspoon dried sage 4. Add 2 tablespoons of margarine (olive
oil) to the pan drippings and cook
½ teaspoon dried rosemary mushrooms, stirring until they give
½ cup dry Marsala (or white wine) off their liquid and it evaporates, about
6 minutes.
1 cup beef broth
5. Add shallots, sage and rosemary
and cook until shallots soften, for
about 1 minute.

6. Add Marsala (or white wine) and broth;

bring to a boil. Return pork to pan and
cook, turning pork, until liquid thickens
slightly, about 2 minutes.

7. Remove pan from heat, stir in remaining

1 tablespoon of margarine (or oil); add
salt and pepper to taste.

8. Serve hot with mashed potatoes, rice

or rice noodles and salad.

Beef, Pork, Lamb 153

155
Honey Garlic Pork Chops
SERVES 6 1. Preheat grill to medium heat and lightly
oil the grate.

½ cup ketchup 2. Whisk ketchup, honey, coconut aminos,

2–3 tablespoons honey and garlic together in a bowl to make
a glaze.
2 tablespoons coconut aminos
2 garlic cloves minced 3. Sear the pork chops on both sides on
6 (1-inch-thick) pork chops the preheated grill.

4. Lightly brush glaze onto each side of the

chops as they cook; grill until no longer
pink in the center, about 7 to 9 minutes
per side.

5. An instant-read thermometer inserted

into the center should read 145°F.

Beef, Pork, Lamb 155

 Pork Chops with
Italian Sausage
SERVES 6 1. Preheat oven to 375°F.

2. Sprinkle pork chops with salt and pepper.

4 thick cut pork chops
salt and pepper to taste 3. In a large frying pan, brown pork chops
well in olive oil.
1 tablespoon extra virgin olive oil
¼ pound gluten-free sweet Italian sausage 4. Remove chops from pan and set aside.
1 small onion slivered
5. Pour off and discard all but 1 tablespoon
¼ pound mushrooms sliced pan drippings.
1 clove garlic minced
6. Remove casing from sausage and
½ teaspoon Italian seasoning
crumble meat into same pan.
¼ cup dry red wine
1 (8 oz) can tomato sauce 7. Mix in onions and mushrooms. Cook,
stirring until onions and sausage
brown slightly.

8. Stir in garlic and Italian seasoning.

9. Pour in wine and tomato sauce and stir.

10. Place pork chops in casserole dish,

spooning sausage mixture over them.

11. Cover with foil and bake for 45 minutes.

156
Marinated Lamb Kabobs
SERVES 6 1. Soak wooden skewers in water for 30
minutes (or use metal skewers).

1 boneless leg of lamb (about 5 pounds) 2. Trim all fat from the lamb and cut into
2-inch cubes.

MARINADE
3. Combine marinade ingredients in a large
½ cup extra-virgin olive oil resealable plastic bag and mix well.
¼ cup lemon juice
4. Add the lamb cubes to the bag,
¼ cup honey tossing to coat. Seal bag and marinate
6 cloves garlic, finely chopped in the refrigerator at least 2 hours,
preferably overnight, rotating the bag
1 large white onion, finely chopped
occasionally to continually coat the lamb.
¼ cup chopped fresh mint leaves
2 tablespoons fresh oregano leaves, chopped 5. Preheat an outdoor grill to medium
heat. Remove lamb from refrigerator
2 teaspoons fresh rosemary leaves, chopped about 30 minutes before grilling to
bring the meat to room temperature.
KABOBS
6. To assemble the kabobs: fill skewers,
2 large white onions, cut into 2-inch squares alternating peppers, lamb, tomatoes,
1 green bell pepper, cut into 2-inch squares onions and mushrooms until all
ingredients are used.
1 orange bell pepper, cut into 2-inch squares
1 red bell pepper, cut into 2-inch squares 7. Grill skewers, rotating to char lamb
1 yellow bell pepper, cut into 2-inch squares on all sides, until cooked to desired
doneness, about 7 to 8 minutes for
1 pint cherry tomatoes, stemmed medium-rare.
1 (8 oz) package white button mushrooms

Beef, Pork, Lamb 157

159
Lamb Rib Chops
with Curry Sauce
SERVES 6 1. In a sauce pan on low heat, stir
mayonnaise, curry powder and lime
juice together until fully mixed and
2 racks of lamb, cut into individual slightly warm.
chops or "popsicles"
2. Grill lamb popsicles on medium heat for
5 minutes a side, set aside under tin foil
CURRY SAUCE
to rest while making the sauce.
1 cup mayonnaise (egg free if required)
2 teaspoons curry powder 3. Serve lamb using the sauce as a dipping
sauce or poured over lamb.
1 teaspoon lime juice

VARIATION
If you are avoiding eggs and therefore
mayonnaise, the grilled lamb is delicious
simply dipped in balsamic vinegar or
mint sauce.

Beef, Pork, Lamb 159

161
 VEGETABLES

Maple Roasted Brussels Sprouts

with Bacon 163

No Big Dill Carrots 164

Steamed Fresh Vegetables 164

Roasted Vegetables 165

Salad Rolls 167

Mushroom Asparagus Risotto 168

Vegetable Stir Fry 169

Oven Baked Parsnip French Fries 171

Savory Warm Mushrooms in Wine Sauce 172

Steamed Fennel with Zucchini

Carrots & Green Onions 173

Zucchini Bake 175

BBQ Veggie Kabobs 176

Fried Rice 177

Vegetables 161
163
Maple Roasted Brussels
Sprouts with Bacon
SERVES 6 1. Preheat oven to 400ºF.

2. Place Brussels sprouts in a single layer

2 pounds Brussels sprouts, trimmed in a baking dish. Drizzle with olive oil
½ cup extra virgin olive oil and maple syrup; toss to coat.

6 tablespoons maple syrup

3. Partially fry bacon.
6–8 slices bacon, cut into ½ inch pieces
1 teaspoon salt 4. Sprinkle bacon over Brussels sprouts.

½ teaspoon freshly ground pepper 5. Season with salt and black pepper.

6. Roast in the preheated oven until

bacon is crispy and Brussels sprouts
are caramelized, 45 minutes, stirring
halfway through.

7. Aluminum foil can be used to keep

moist, cook it evenly, and makes
clean-up easier.

Vegetables 163
 No Big Dill Carrots
SERVES 4 1. Steam carrots and serve topped with a
sprinkle of dill and lemon juice.

2 cups baby carrots

1 tablespoon dried dill
1 tablespoon lemon juice

Steamed Fresh Vegetables

SERVES 4 1. Steam carrots and parsnips for 3–5
minutes or until tender-crisp.

2 medium carrots, peeled and sliced 2. Add broccoli and mushrooms. Steam
2 medium parsnips, peeled and sliced for 3 minutes or until broccoli is
bright green.
1 stalk broccoli, cut in florets
8 mushrooms 3. Transfer to serving bowl, sprinkle with
1 tablespoon extra virgin olive oil olive oil and salt and pepper to taste.

salt and freshly ground pepper

TIP
Other vegetables to substitute or add:
celery, fennel, cauliflower, zucchini,
cabbage or Brussels sprouts.

164
Roasted Vegetables
SERVES 8 1. Arrange vegetables in greased large
baking sheet.

2 large leeks, sliced in strips length wise 2. Cover vegetables with oil.
4 carrots, sliced length wise
3. Bake at 375°F for 1 hour or till
3 tomatoes, halved
vegetables are tender and nicely
4 parsnips, sliced length wise brown. Stir occasionally.
2 cups broccoli spears
extra virgin olive oil TIP
2 cups whole mushrooms Any of your favourite vegetables can
be used.

Vegetables 165
167
Salad Rolls
SERVES 4 1. Cut up or shred all veggies.

2. Run dried rice paper wrap under

8 rice paper wraps warm water and lay flat on a wooden
2 avocados cutting board.

3 carrots, shredded
3. Place a row of sliced avocados then one
1 cucumber leaf of lettuce.
¼ purple cabbage, thinly sliced
4. Place the rest of the veggies on top
1 head butter leaf lettuce (or romaine) of lettuce.
basil leaf for garnish (optional)
5. Once rice paper wrap is softened,
sweet chili sauce for dipping (optional)
carefully roll the wrap folding the ends
in first.

6. Repeat for each roll.

7. Garnish with fresh basil leaf and serve

with spicy chili sauce.

TIPS
• Add chicken or shrimp as a protein.

• Make extra for lunch the next day.

Vegetables 167
 Mushroom Asparagus
Risotto
SERVES 4–6 1. In a large skillet, heat olive oil and add
minced garlic.

2 cups arborio rice 2. Add onions, mushrooms and asparagus

1 tablespoon olive oil and sauté until brown.
2 cloves garlic, minced
3. Add arborio rice to the mixture.
1 large red onion, diced
2 cups mushrooms, diced 4. Slowly add the wine and broth. Stirring
constantly over low heat.
12 asparagus spears, cut into bite
sized pieces
5. Continue to cook and stir for 30 minutes
3 cups dry white wine or until rice and vegetables are done.
4 cups chicken broth
6. Garnish with shredded gluten and dairy-
⅓ cup gluten-free and dairy-free free parmesan cheese if desired.
parmesan cheese substitute (optional)

168
Vegetable Stir Fry
SERVES 4–6 1. Chop all vegetables into bite-sized
pieces and set aside.
1 teaspoon olive oil
2. In a small bowl mix sauce ingredients
2 cups broccoli crowns, chopped and set aside.
½ red onion, diced
3. Heat oil in deep fry pan or wok. Sauté
1 cup mushrooms, diced
onions and mushrooms until soft.
1 cup celery, diced
1 cup carrots, diced 4. Add in other vegetables. Stirring often,
cook until they are tender and crisp.

SAUCE 5. Pour sauce over vegetable mixture

1 cup vegetable broth and bring to a boil. Turn down and let
1 cup orange juice (or pineapple juice) simmer for 5 more minutes.

2 tablespoons coconut aminos (soy 6. Serve over rice or rice noodles.

sauce substitute)
½ teaspoon garlic, minced
½ teaspoon ginger, minced TIPS
• Add cashews or other nuts.
1 tablespoon sweet chili sauce (optional)
• Make extra for lunch the next day.

• Add a protein like chicken or lean beef

strips if desired.

Vegetables 169
171
Oven Baked Parsnips
French Fries
SERVES 6 1. Grease baking sheet with olive oil.

2. Place parsnip fries in microwave dish and

8 parsnips, sliced lengthwise and halved microwave for 1 minute.
in shape of French fries
¼ cup extra virgin olive oil 3. Spread parsnips on baking sheet.

4. Bake in hot oven at 425°F turning

frequently for 5–10 minutes.

Vegetables 171
 Savory Warm Mushrooms
in Wine Sauce
SERVES 4 1. Wash mushrooms well and cut off stems.

2. In a skillet, heat olive oil on low heat.

3 tablespoons extra virgin olive oil
1 pound small mushrooms 3. Place mushroom caps in heated olive oil
and add pepper and garlic.
pepper to taste
1 clove garlic, minced 4. Simmer for five minutes.
3 tablespoons white wine
5. Add wine and lemon juice.
1 teaspoon lemon juice
1 tablespoon parsley flakes 6. Cover and let stand for five minutes.

7. Sprinkle with parsley.

172
Steamed Fennel with Zucchini,
Carrots & Green Onions
SERVES 6 1. Steam all vegetables for 6 to 8 minutes.

2. Transfer to serving dish and toss with

6 green onions, cut in half lengthwise olive oil and salt and pepper to taste.
then cut into 2 inch lengths The mild taste of fennel makes a
2 cups each julienne (thin strip) carrots, pleasing addition to zucchini and carrots.
fennel, and zucchini
1 tablespoon extra virgin olive oil
salt and pepper to taste

Vegetables 173
175
Zucchini Bake
SERVES 6 1. Heat oil in pan.

2. Add garlic and zucchini slices.

6–8 medium zucchinis, sliced thinly
4 juicy ripe tomatoes, chopped 3. Sauté gently for 3–5 minutes.

2 cloves garlic crushed

4. Place in shallow oven-proof dish.
3 tablespoons extra virgin olive oil
sea salt and freshly ground black pepper 5. Add chopped tomatoes to pan with
seasonings, simmer for 5 minutes.
½ cup gluten-free breadcrumbs
6. Pour mixture over zucchini.

7. Top with breadcrumbs. Sprinkle top

with a small amount of oil, and broil for
2 minutes to crisp breadcrumbs.

Vegetables 175
 BBQ Veggie Kabobs
SERVES 6 1. Chop all your vegetables so they are
approximately equal in size and shape.

2 large bell peppers (red, orange or 2. When threading vegetables on skewers,

yellow) alternate between different vegetables,
leaving a small space between each end
1–2 medium red or sweet white onions
with a mushroom to secure vegetables
1/2–1 pound mushrooms on skewer.
1–2 zucchinis
3. Place vegetables skewers on
½ pound cherry tomatoes baking sheet.
2 tablespoons olive oil
4. Mix olive oil and lemon juice together.
2 tablespoons lemon juice
Metal skewers 5. Brush mixture over vegetable skewers
with and refrigerate one hour
before grilling.

6. Cook skewers on preheated grill until

vegetables are tender, turning and
basting vegetables with olive oil mixture
occasionally. Grill for 10–15 minutes.

TIP
For kabobs you can cook meat and
vegetables separately, so you have more
control over different cooking times of the
meat i.e. rare, medium rare, well done. Or
you can mix the meat and vegetables on
the same skewer if preferred.

*See Steak Kabobs recipe on page 215

176
Fried Rice
SERVES 6 1. In a large fry pan, add olive oil, garlic
and diced onion.

3 cups rice, cooked (one day old rice 2. Add mushrooms and carrots and sauté.
works best)
1 large onion 3. Add coconut aminos (optional).
2 cloves of garlic, minced
4. Fold in cooked rice until entirely mixed
1 cup mushrooms, diced and fry until rice starts to crisp.
½ cup carrots (fresh or frozen), diced small
3 tablespoons olive oil
VARIATION
2 tablespoons coconut aminos (optional) Can add cubed rotisserie chicken
for protein.

Vegetables 177
 Beef Stew (page 180)
179
 SLOW COOKING

Beef Stew 180

Lemon Chicken 181

Porcupine Meatballs 183

Butter Chicken 185

Lamb Curry 186

Pork Tenderloin 187

Orange Marmalade Chicken 189

Sweet and Sour Ribs 190

Slow cooked Veal with Salsa 191

Slow Cooking 179

 Beef Stew
SERVES 7 SLOW COOKER
1. Heat 1 tablespoon olive oil in an extra-
large skillet over medium-high. Brown
2 pounds beef stew meat, cut into half of the meat in hot oil. Remove
1 inch cubes from skillet. Brown remaining meat in
2 tablespoons olive oil remaining oil.
1 teaspoon each salt and freshly ground
2. Transfer beef to slow cooker.
black pepper
1 large onion, finely chopped 3. In remaining oil, sauté onions and celery
3 medium celery stalks, sliced for 3 minutes. Add garlic and sauté 30
seconds longer then add in tomato
2–3 cloves of garlic, minced
paste and cook, stirring constantly for
1 (6 oz) can tomato paste 1 minute. 
3 cups low-sodium beef broth
4. Pour 1 cup beef broth into skillet along
1 beef bouillon cube with Worcestershire sauce, bouillon
1 tablespoon Worcestershire sauce cube, coconut aminos, thyme, rosemary
(French’s is gluten-free) and bay leaf.
1 tablespoon coconut aminos (soy
sauce substitute) 5. Add potatoes and carrots over beef
layer in slow cooker.
1 teaspoon dried thyme
¾ teaspoon dried rosemary 6. Then pour broth mixture in skillet into
slow cooker along with remaining 2 cups
1 bay leaf
beef broth.
4–6 potatoes, cut in bite-sized pieces
2 cups carrots, cut in bite-sized pieces 7. Season lightly with salt and pepper.

1 cup zucchini, chopped

8. Cover and cook on low heat for 8–10
¼ cup rice flour hours or high for 6–7 hours.
¼ cup water
9. About 30 minutes before serving, mix
the flour and water together in a small
bowl. Pour mixture into slow cooker until
thickened slightly.

10. Add chopped zucchini.

11. Cover and cook on high heat for 20–30

minutes (remove bay leaf).

180
Lemon Chicken
SERVES 6 SLOW COOKER
1. Combine the flour with salt; coat
chicken thoroughly.
6 chicken breasts, cut into serving sizes
¼ cup rice flour 2. Heat oil in a fry pan and brown chicken
pieces on all sides.
1¼ teaspoons salt
2 tablespoons extra virgin olive oil 3. Transfer chicken to slow cooker.
1 (6 oz) can frozen lemonade
concentrate, thawed 4. Stir together the lemonade concentrate,
brown sugar, ketchup, and vinegar.
3 tablespoons brown sugar
3 tablespoons ketchup 5. Pour over chicken in slow cooker.
1 tablespoon vinegar
6. Cover; cook on high-heat setting for
2 tablespoons cold water 3–4 hours.
2 tablespoons rice flour
7. Remove chicken and then transfer the
liquid to a saucepan.

8. Return chicken to cooker; cover to

keep warm.

9. Skim fat from reserved liquid.

10. Blend cold water slowly into rice flour;

stir into hot liquid.

11. Cook and stir till thickened and bubbly.

12. Serve chicken with sauce over rice and

with a salad.

Slow Cooking 181

183
Porcupine Meatballs
SERVES 6 SLOW COOKER
1. Combine first 7 ingredients, mix well.

2 pounds hamburger 2. Shape hamburger mixture into

1 cup uncooked rice 1½ inch balls.

⅔ cup onion, chopped

3. Place meatballs in slow cooker.
2 teaspoons salt
1 teaspoon celery salt 4. Mix soup, tomato paste, water
and Worcestershire sauce and pour
¼ teaspoon black pepper over meatballs.
2 eggs
5. Cover and cook on low for 7–8 hours.
2 liters or 2 packages of Imagine Creamy
Tomato Soup (gluten-free)
2 (5.5 oz) cans tomato paste
1 cup water
4 teaspoons Worcestershire sauce
(French’s is gluten-free)

Slow Cooking 183

185
Butter Chicken
SERVES 4–6 SLOW COOKER
1. In a medium sauté pan, heat coconut oil
over medium heat.
1 pound boneless, skinless chicken breast
or chicken thighs 2. Add onion and sauté until translucent
1 medium onion, diced and tender.
2 teaspoons coconut oil
3. Add garlic, ginger, spices, and salt.
4 cloves garlic, finely minced Cook 1 minute longer, till all the spices
1 teaspoon fresh ginger, finely minced are fragrant.

1 teaspoon coriander
4. Stir in coconut milk and tomato paste
1 teaspoon cumin and stir until well combined.
1 teaspoon cardamom
5. Add chicken to the slow cooker. Pour
½ teaspoon salt sauce over everything.
¼–½ teaspoon cayenne pepper (optional)
6. Cook on high heat for 3–4 hours or on
1 (14 oz) can coconut milk
low heat for 6–8 hours.
1 (6 oz) can tomato paste
juice of 1 lime 7. Shred or dice chicken into the sauce.

¼ cup cilantro (or to taste) 8. Squeeze in lime juice, top with cilantro.

9. Serve with your favourite vegetable

and rice.

Slow Cooking 185

 Lamb Curry
SERVES 6 SLOW COOKER
1. Place flour and lamb in a plastic bag.

1 pound lamb shoulder or lamb roast, 2. Add salt and pepper. Shake to coat.
cut into 3/4 inch cubes
¼ cup gluten-free flour mix 3. Heat oil in a saucepan over medium-
high heat.
salt and pepper to taste
2 tablespoons olive oil 4. Cook lamb, in batches, for 3 to 4
1 large onion, chopped minutes or until browned.

2 garlic cloves, crushed

5. Transfer to a 4.5 liter-capacity
1-inch piece fresh ginger, minced slow cooker.
1 long red chili, finely chopped
6. Add onion, garlic and ginger to pan.
¼ cup Indian madras curry paste Cook, stirring, for 4 to 5 minutes or
1 can (400 ml) coconut milk until tender.
1 vegetable stock cube
7. Add chili and curry paste. Cook, stirring
1 cinnamon stick for 1 minute or until fragrant.
1 dried bay leaf
8. Add coconut milk, vegetable stock cube
3 carrots, chopped in bite size pieces and ¾ cup cold water.
3 potatoes, chopped in 1½ inch pieces
9. Bring to a boil.
Steamed white rice, to serve
Dairy-free yogurt to serve (optional) 10. Transfer to slow cooker. Add cinnamon
stick and bay leaf. Stir to combine.

11. Add carrots and potatoes 2 hours

before the end of cooking time.

12. Cook, covered, on low for 6 hours or

until lamb is tender.

13. Remove and discard cinnamon stick

and bay leaf. Serve with dairy-free
yogurt if desired.

186
Pork Tenderloin
SERVES 4–6 SLOW COOKER
1. Turn slow cooker on to low.

2 pounds of pork tenderloin 2. In large bowl, mix the coconut aminos,
¼ cup coconut aminos (soy mustard, oil, maple syrup, shallot, onion
sauce substitute) powder and garlic together to make
the marinade.
1½ tablespoons yellow mustard
2 tablespoons olive oil 3. Place tenderloin in slow cooker and pour
3 tablespoons maple syrup the marinade over.

1 shallot, chopped
4. Cook on low for about 5 hours for two
1 teaspoon onion powder small tenderloins or 6 hours for one
1 garlic clove, minced large piece.

5. Turn the pork twice to ensure even

cooking at 2 hours and 4 hours.

6. Slice and serve pouring the juices over

the meat.

Slow Cooking 187

189
Orange Marmalade Chicken
SERVES 6 SLOW COOKER
1. In a bowl, mix the rice wine vinegar,
coconut aminos, sesame oil, marmalade,
3–4 boneless chicken breasts, chopped brown sugar and salt. Set aside.
in small pieces
3 tablespoons gluten-free flour mix 2. In a plastic bag, add the flour mix and
the chicken. Shake to coat.
2 tablespoons extra virgin olive oil
1 teaspoon rice wine vinegar 3. Pour oil in a skillet and brown the sides
2 tablespoons coconut aminos (soy of the chicken.
sauce substitute)
4. Put the browned chicken in slow cooker.
½ teaspoon sesame oil
¾ cup orange marmalade 5. Then cover the chicken with the sauce
2 tablespoons brown sugar mixture and give the pot a stir.

½ teaspoon salt 6. Cook on low 4–5 hours or high

sesame seeds for garnish (optional) 2–3 hours.

7. Serve topped with sesame seeds

(optional).

Slow Cooking 189

 Sweet and Sour Ribs
SERVES 8–10 SLOW COOKER
1. Mix brown sugar and rice flour in
a saucepan.
3/4 cup brown sugar
¼ cup rice flour 2. Add water, then vinegar, coconut
aminos, ketchup, ginger, and
⅓ cup water
garlic powder.
½ cup vinegar
2 tablespoons coconut aminos (soy 3. Cook and stir over medium heat until
sauce substitute) boiling and thickened.

¼ cup ketchup
4. Layer ribs in 4–6-quart slow cooker,
½ teaspoon ground ginger spooning sauce over each layer.
¼ teaspoon garlic powder
5. Cover and cook on low for 10–12 hours
1 teaspoon salt or on high for 5–6 hours until ribs are
⅛ teaspoon pepper very tender.
3 pounds meaty pork spareribs, cut in
2–3 rib sections

190
Slow Cooked Veal
with Salsa
SERVES 4 SLOW COOKER
1. To make the salsa, combine tomatoes,
onion, garlic, pepper, lime juice, cayenne
2 pounds veal, sliced ½ inch thick pepper and cilantro together and mix
6 large tomatoes, finely diced well. Makes 2 cups.
1 yellow onion, minced
2. Place veal slices in slow cooker and
2 cloves garlic, minced cover with half the salsa.
1 teaspoon black pepper
3. Cook on low heat for 5 hours.
½ cup lime juice
1 teaspoon cayenne pepper 4. Remove from slow cooker and
pour remaining salsa over meat
⅓ cup fresh cilantro, finely chopped
before serving.

Slow Cooking 191

 Cabbage Roll Soup (page 194)
193
 INSTANT POT

Cabbage Roll Soup 194

Spicy Carrot Soup 195

Vegetable Soup 197

Carrot Ginger Soup 198

New England Clam Chowder 199

Beef Short Ribs 201

Salmon with Garlic Potatoes & Greens 202

Spinach Soup 203

Beef & Broccoli 205

Spinach Chicken 206

Porcupine Meatballs 207

Instant Pot 193

 Cabbage Roll Soup
SERVES 6 4. Add the ground beef to the other side
of the pot using a wooden spoon, break
the beef and cook by stirring frequently
12 bacon slices, chopped into 1 inch pieces for a few minutes, until no longer pink.
1 pound ground beef (or chicken
or turkey 5. Carefully remove the pot from the
Instant Pot and discard excess grease.
1 onion, diced
Wipe the edges and return pot to the
1 tablespoon garlic, minced Instant Pot.
1 (15 oz) can tomatoes, crushed or diced
6. Add the onion and garlic and cook for
1 (8 oz) can tomato sauce 1–2 minutes, stirring occasionally.
1 tablespoon tomato paste
7. Add the rest of the ingredients and stir
2 cups carrots (1 large carrot), grated
to combine. Make sure you do not go
3 cups cabbage, chopped over the max line of the pot once you
1 teaspoon dried thyme add the broth.

1 teaspoon dried oregano

8. Close the Instant Pot with the lid and
1 teaspoon Italian seasoning lock it. Turn the steam vent to “sealing”
¼ teaspoon salt and pepper or to taste and set it to cook for 10 minutes on
High Pressure.
4 cups low sodium beef broth
(or chicken broth) 9. When the cook time is up, allow the
1 cup cooked rice pressure to reduce on its own without
opening the steam release vent for 10
fresh parsley, chopped
minutes. This is called Natural Pressure
Release. After 10 minutes carefully
release the rest of the pressure by
INSTANT POT opening the vent.
1. Select Sauté and once Instant Pot reads
Hot, add the chopped bacon. DO NOT 10. Open the lid and stir the soup. Taste
stir for 1 minute. and adjust for salt and pepper.

2. U
 sing a wooden spoon, start stirring 11. Once you add the soup to individual
frequently until the bacon is crisp. bowls, if desired, top with cooked rice
and sprinkle chopped fresh parsley.
3. R
 emove the bacon from the pot and
drain grease. Wipe the edges and return
pot to the Instant Pot and push bacon to
one side of the pot.

194
Spicy Carrot Soup
SERVES 2 INSTANT POT
1. Place all the ingredients in the
Instant Pot.
8–10 large carrots, peeled and
chopped coarsely 2. Cook on Manual for 15 minutes.
1 onion, chopped
3. When cooked do a controlled
3 cloves garlic, minced
quick release.
1 (14 oz/400ml) can coconut milk
1½ cups chicken or veggie broth 4. Put mixture in blender and blend
until smooth.
¼ cup almond butter
1 tablespoon red curry paste 5. Season with salt to taste.
salt to taste
6. Top with cilantro and toasted almonds.
cilantro and toasted almonds for topping

Instant Pot 195

197
Vegetable Soup
SERVES 6 3. Add garlic and onion to pot. Sauté,
stirring often, until the onion softens.
Add mushrooms and sauté for 2
1 tablespoon olive oil minutes, until they are fragrant.
3 garlic cloves, minced
4. Press "off/stop" button.
1 medium yellow onion, chopped
5 white mushrooms, washed and sliced 5. Add remaining ingredients to
2 cups cauliflower florets Instant Pot.

2 carrots, peeled and chopped 6. Place lid on the Instant Pot and make
2 celery stalks, chopped sure the valve is set to "sealing".
2 cups zucchini, chopped
7. Press "soup" setting and timer to
3 cups cabbage, chopped 12 minutes.
1 (15 oz) can diced tomatoes
8. The Instant Pot will beep and start
3½ cups low sodium vegetable cooking. It may take about 12 minutes
or chicken broth
for it to come to pressure and then start
1 bay leaf the timer.
1 teaspoon Italian seasoning
9. When done, the Instant Pot will beep.
1/2 teaspoon ground paprika Let the pressure release naturally for
1/2 teaspoon black pepper about 5 minutes, then quick release any
remaining pressure by carefully switching
1/2 teaspoon salt
the valve to "venting".
1 tablespoon lemon juice
¼ teaspoon cayenne pepper 10. Carefully remove the lid, away from
your face, and set aside.
1/2 teaspoon turmeric
11. Stir the soup. Let cool slightly
before serving.
INSTANT POT
1. Chop onion, carrots and celery, Mince 12. Season with more salt and pepper
garlic. Slice mushrooms. Set aside. to taste.

2. P
 ress sauté button on your Instant Pot.
Add olive oil to the pot. Wait 2 minutes
for it to preheat.

Instant Pot 197

 Carrot Ginger Soup
SERVES 2 INSTANT POT
1. Cook onion in olive oil using sauté
function on your Instant Pot for
1 tablespoon olive oil 5­–6 minutes.
1 onion, chopped
2. Add the garlic and ginger, cook 1–2
2 garlic cloves, minced
more minutes. Turn off sauté function.
2 tablespoons ginger, finely chopped
5 cups carrots, peeled and chopped 3. Add carrots, celery, broth, salt, pepper
and thyme and stir to combine.
1 cup celery
2 cups vegetable broth 4. Put the lid on, turn vent to sealed
and cook on manual high pressure for
¾ teaspoon salt
5 minutes.
½ teaspoon pepper
1 teaspoon dried thyme leaves 5. Do a quick pressure release after time
is up.
1 can (400ml/13.5 oz) coconut milk
juice of ½ lime 6. Blend until smooth in blender.

7. Add the coconut milk and lime juice.

8. Warm soup as needed.

198
New England Clam Chowder
SERVES 4–6 3. Add the olive oil, carrots, onion, celery,
and thyme. Cook, stirring and scraping
the bottom of the pot to get up all
3 (6½ oz) cans chopped clams* (reserve the brown bits, until the onion starts
clam juice) (or 1 pound of frozen clams turning translucent.
can be used)
1 bottle clam juice 4. Add the garlic, salt, and pepper. Cook
for 1 minute, stirring frequently.
6 slices bacon, chopped
3 tablespoons extra virgin olive oil 5. Add the potatoes, and clam juice
½ cup carrots, diced and stir.

½ cup celery, chopped

6. Put the lid on the pot and lock in place.
½ cup onion, finely diced Turn the steam release knob to the
¼ teaspoon dried thyme Sealing position.

2 cloves garlic, pressed or finely minced 7. Cancel the Sauté function.

¾ teaspoon salt
8. Set to Pressure Cook/Manual and use
¼ teaspoon pepper
the + or - (or dial) to choose 4 minutes
4 cups potatoes, diced (High Pressure). When cook time has
1⅓ cup Original Rice Dream ended, let the pot rest undisturbed for
2 to 3 minutes, then do a controlled
1½ tablespoons gluten-free flour mix Quick Release.
for thickening
chopped chives for garnish 9. Turn the Sauté function back on.

10. Add the clams and the Rice Dream.

INSTANT POT Let the chowder heat through but try
1. Open the cans of clams and drain the not to boil it.
clam juice into a 2–cup measuring cup.
Add clam juice to make 2 cups of liquid. 11. If you want it thicker, you can thicken it
Set the clams and juice aside. with gluten-free mix mixed with some
of clam juice. Mix well and stir it in. 
2. T
 urn on the pressure cooker's Sauté
function and add the chopped bacon. 12. Turn off the pot and garnish the clam
Cook, stirring occasionally, until fat has chowder with chopped chives.
rendered out of it, but not crispy.

Instant Pot 199

201
Beef Short Ribs
SERVES 3–4 4. Using tongs, lower short ribs into
Instant Pot.

1 teaspoon rosemary 5. Sear all sides.

1 teaspoon onion salt
6. Remove short ribs; set aside.
½ teaspoon paprika
½ teaspoon ground pepper 7. Add tomato paste, water, balsamic,
½ teaspoon sage Dijon mustard, cocoa, and garlic to
the Instant Pot and mix with a spoon
2 pounds beef short rib until combined.
2 tablespoons extra virgin olive oil
8. Add short ribs.
1 (6 oz) can tomato paste
½ cup water 9. Place lid on Instant Pot and lock
½ cup balsamic vinegar into place.

2 tablespoons Dijon mustard

10. Make sure your steam vent is turned
1 tablespoon unsweetened cocoa powder to closed.
3 cloves garlic, minced
11. Set cooker to manual and set the timer
for 40 minutes.

INSTANT POT 12. Once the 40 minutes are up, let the
1. Mix rosemary, onion salt, paprika, Instant Pot sit for 10 minutes.
pepper and sage together. Rub on the
outside of the beef short rib; set aside. 13. Carefully turn the pressure release valve.

2. Set your Instant Pot to Sauté. 14. Once all the pressure is released,
unlock the lid.
3. Drizzle oil into Instant Pot.
15. Spoon sauce over each piece of beef
short rib and serve warm.

Instant Pot 201

 Salmon with Garlic
Potatoes & Greens
SERVES 4 INSTANT POT
1. Put the potatoes in the bottom of
the Instant Pot. Add 1 cup water, 2
11/4 pounds small red-skinned potatoes, tablespoons butter, 1/2 teaspoon salt and
halved or quartered a few grinds of pepper. Place the pot's
4 tablespoons unsalted butter (dairy-free) steam rack over the potatoes.
salt and freshly ground pepper
2. Rub the top and sides of the salmon
4 (5–6 oz) salmon fillets (¾–1 inch thick) fillets with the paprika and lemon zest
1/4 teaspoon paprika and season generously with salt and
pepper. Place salmon on the rack. Put on
½ teaspoon grated lemon zest, plus
the lid, making sure the steam valve is in
wedges for serving
the sealing position, and set the cooker
4 cloves garlic, minced to high pressure for 3 minutes. When
4 cups packed mixed baby spinach finished, carefully turn the steam valve
to the venting position to release
1 cup water the pressure.

3. Remove the salmon and rack and set the

cooker to sauté at normal heat. When
the potatoes start sizzling, add the
garlic and cook, stirring, until softened,
1 to 2 minutes; stir in the remaining
2 tablespoons butter and season
generously with salt and pepper. Smash
the potatoes with a fork or wooden
spoon until chunky.

4. Turn off the cooker. Add the mixed

greens to the potatoes and stir until
wilted, 1 to 2 minutes. Season with salt
and pepper. Divide the salmon and
potato mixture among plates. Serve
with lemon wedges.

202
Spinach Soup
SERVES 8 4. Select the manual mode and set for
5 minutes. 

1 (5 oz) bag of baby spinach 5. When Instant Pot beeps, use the “Quick
1 head fresh broccoli, chopped release” way to let release the pressure.
into florets Use a thick kitchen towel while releasing
the pressure to avoid burning yourself
1 bunch kale, roughly chopped
from the steam.
1 tablespoon coconut oil
3 cloves garlic, minced 6. Next, add the bag of baby spinach to
the broccoli and mix it in.
1 medium onion, diced
½ teaspoon ground cumin 7. The heat from the steam will be enough
to wilt the spinach.
6 cups vegetable broth
½ teaspoon paprika 8. Blend the soup either by using an
2 cups light coconut milk immersion blender or regular blender. If
you don't have an immersion blender, be
salt & pepper to taste
careful when transferring your spinach
soup ingredients to your regular blender.
The contents will be very hot.
INSTANT POT
1. Thoroughly wash the broccoli, kale, and 9. Return the soup to the Instant Pot. Turn
spinach. Set aside.  on the “Sauté” mode again.

2. T
 urn your Instant Pot on the “Sauté” 10. Add the coconut milk and simmer for 5
mode. Add the oil, onions, garlic, cumin, minutes. Also, check for seasoning and
paprika, salt, and pepper. Sauté for 4 to adjust the salt and pepper accordingly. 
5 minutes, until the onions caramelize.
11. Serve hot.
3. T
 urn off the “Sauté” function. Add the
broccoli, kale and the vegetable broth.
Put the lid back on to your Instant Pot
and make sure that the pressure valve is
in the “Sealing” position. 

Instant Pot 203

205
Beef & Broccoli
SERVES 4
5. Stir together to dissolve the sweetener,
Turn off the sauté mode.
1½ pounds boneless chuck roast beef,
sliced into thin strips 6. Secure and seal the lid. On manual cook
6–7 cups broccoli florets for 15 minutes at high pressure.
1 garlic clove, minced
7. While waiting, cook broccoli by
1 tablespoon fresh ginger, minced microwaving for 3-4 minutes or steam
1 tablespoon extra virgin olive oil until tender.

8. When cooking done, manually release

SAUCE pressure by carefully turning the release
valve to its venting position.
1 cup beef broth
⅓ cup coconut aminos (soy 9. Uncover the Instant Pot and remove
sauce substitute) ¼ cup of liquid. Mix it with gluten-free
⅓ cup brown sugar flour mix in a small bowl until completely
dissolved and smooth and add it back to
2 tablespoons gluten-free flour mix
the pot.

10. Turn on the sauté mode. Let the sauce

simmer for about 5 minutes to thicken
INSTANT POT it a bit, stirring frequently. Turn of the
1. Select the sauté mode add the extra sauté mode.
virgin olive oil.
11. Add cooked broccoli back to the pot
2. W
 hen the pot is hot, add the garlic, and briefly stir to coat with the sauce.
ginger and sliced beef.
12. Serve immediately with a side of rice or
3. C
 ook for a few minutes until browned, cauliflower rice.
stirring frequently.

4. A
 dd beef broth, coconut aminos and
brown sugar.

Instant Pot 205

 Spinach Chicken
SERVES 3 INSTANT POT
1. Place the chicken breasts in the bottom
of the Pot.
2 cups marinara sauce (may use similar
spaghetti sauce) 2. Layer the spinach over the chicken.
2 tablespoon olive oil
3. Pour marinara sauce over the top.
1 cup frozen spinach (or 4 cups fresh)
¾ pound chicken breasts (2 medium 4. Close the Instant Pot lid and close
breasts, can use frozen) steam valve.

5. Cook on Manuel for 10 minutes.

6. Allow for Natural Release of steam for

about 10 minutes.

7. Remove lid and season with salt and

pepper to taste.

8. Serve with a side of brown rice and a

salad for a complete meal.

206
Porcupine Meatballs
SERVES 4 INSTANT POT
1. Combine first 7 ingredients, mix well.

1 pound lean ground beef 2. Shape hamburger mixture into

½ cup uncooked rice 1½ inch balls.

⅓ cup chopped onion

3. Mix soup, tomato paste, water and
1 teaspoon salt Worcestershire sauce. Pour into the pot
½ teaspoon celery salt and turn on the Sauté mode to start the
sauce to simmer.
⅛ teaspoon black pepper
1 egg 4. When the sauce is just starting to
simmer, stir it and carefully add the
1 package (1 litre) of Imagine Tomato
Soup (dairy-free and gluten-free) meatballs into the pot.

1 can tomato paste 5. Cancel the Sauté mode. Close the lid on
¼ cup water the Instant Pot and set the steam release
knob to the sealing position.
2 teaspoons Worcestershire sauce
(French’s is gluten-free)
6. Cook for 25 minutes on manual.

7. When the cooking time ends, let pot

naturally release for 15 minutes.

8. Then manually release the

remaining steam.

9. Serve meatballs with some sauce

over them.

10. Meatballs go well with salad, or

a vegetable.

Instant Pot 207

209
 SPECIAL OCCASIONS

Turkey Dinner 210

Hot and Spicy Chicken Wings 212

Easy Guacamole 213

BBQ Steak Kabobs 215

Veal Scaloppini 216

Stuffed Chicken with Mushroom Sauce 217

Lamb-Stuffed Grape Leaves 219

Stuffed Mushroom Caps 220

Spiced Shrimp 221

Asparagus Stuffed Chicken with

Dijon White Wine Sauce 223

Prime Rib Roast & Gravy 224

Cornish Game Hens with Rice Stuffing 227

Festive Leg of Lamb with

Mint Rice Stuffing and Gravy 228

Lemon Dill Salmon 231

Special Occasions 209

 Turkey Dinner
SERVES 10–15 5. Stir in poultry seasoning and pepper.

6. Add sausage.
GLUTEN-FREE SAUSAGE
BREAD STUFFING
7. Stir in dry bread cubes and apples.
1½ cups celery (3 stalks), chopped
12 oz gluten-free turkey or 8. Drizzle with enough chicken broth to
chicken sausages moisten, toss lightly to combine. (use
to stuff 15–20 pound turkey) or you can
1 cup onion (1 large), chopped
bake in casserole covered in a 325ºF
½ cup margarine (dairy-free) oven for 30–45 minutes or until
2 teaspoons poultry seasoning heated through.

¼ teaspoon black pepper

12 cups dry gluten-free dry bread cubes CRANBERRY SAUCE
3 apples, peeled and diced 2 cups fresh or frozen cranberries
1½ cup chicken broth 1 cup fresh orange juice
¼ cup (or less) maple syrup or honey
1 cup blueberries
1. T
 o make dry bread for stuffing, cut fresh ½ cup raspberries
bread or thawed out gluten-free bread
½ cups strawberries
into ½ cubes (12–14 slices of bread to
make 8 cups of dry cubes) spread cubes ¼ cup sugar
on a baking sheet. Bake in a 300ºF oven
for 10–15 minutes or until bread cubes 1. In a large saucepan, stir together
are dry, stirring twice; cool. (Bread will cranberries, orange juice, maple syrup
continue to dry and crisp as it cools). and sugar. Bring to a gentle boil over
medium-high heat.
2. In a large skillet cook sausage until
brown. Drain; set aside. 2. Reduce the heat to low and simmer for
15–20 minutes.
3. In a large pot cook celery and
onion in melted butter until tender 3. Add the blueberries and raspberries and
but not brown. cook for another 3 to 4 minutes.

4. Remove from heat. 4. Set aside to cool, then transfer to a

jar and keep in the fridge until cold
and thick.

210
MAKING THE TURKEY GLUTEN-FREE GRAVY
18–20 pound turkey 2–4 cups chicken broth (low salt)
1 chicken bouillon cube
1. R
 inse the inside of turkey, pat dry with
paper towel. 1–2 tablespoon gluten-free flour mix
salt and pepper
2. If desired, season body cavity with salt
and pepper.
1. To make the gravy, remove the turkey
3. S
 poon stuffing, if using, loosely in the from the pan.
neck and body cavity.
2. Place pan on stove on medium
4. P
 lace turkey, breast side up, on a rack in high heat.
a shallow roasting pan.
3. Leaving the drippings in pan, stir in 1 to
5. Brush with oil. 2 tablespoons of rice flour or gluten-free
flour mix (add more flour if needed).
6. Cover turkey loosely with foil.
4. Stir with a wire whisk until the flour has
7. P
 lace turkey in a 325ºF oven (4¼ to 4½ thickened and the gravy is smooth.
hours). Roast until internal temp 170ºF.
5. Heat a cup of chicken broth and dissolve
8. S
 tuffed birds generally require chicken bouillon cube in it.
15–45 minutes roasting time than
unstuffed birds. 6. Add the cup of chicken broth with the
dissolved bouillon cube.
9. D
 uring the last 45 minutes of roasting,
remove the foil. 7. Continue to add chicken broth until
gravy is the desired consistency.
10. R
 emove turkey from oven. Cover, let
stand for 15–20 minutes before carving. 8. Continue to cook slowly and
stir constantly.

9. Season the gravy with salt and pepper.

Special Occasions 211

 Hot and Spicy
Chicken Wings
SERVES 4 1. Cover a broiler pan with foil, poking
holes in the foil.

3 pounds chicken wings 2. Arrange wings in single layer. Place

½ cup ketchup under broiler until lightly brown.
¼ cup water
3. In a saucepan, mix all ingredients and
¼ cup honey bring to a boil. Reduce heat and simmer
¼ cup lemon juice for 5 to 10 minutes.

2 tablespoons Dijon mustard 4. Using tongs, dip each chicken wing

1 tablespoon Worcestershire sauce in hot sauce and place on greased
(French’s is gluten-free) baking sheet.
2 tablespoons hot pepper sauce
5. Bake at 375ºF for 35–40 minutes or
2 cloves of garlic, minced until done.
2 tablespoons dry minced onions
6. Baste with remaining sauce
during cooking.

7. During last few minutes, turn on broiler

and crisp wings.

212
Easy Guacamole
SERVES 2 1. Peel and mash avocados in a medium
serving bowl.

2 avocados 2. Stir in onion, garlic, tomato, cilantro, salt

1 small onion, finely chopped and pepper.

1 garlic clove, minced

3. Stir in lime juice.
1 ripe tomato, chopped
1 tablespoon fresh cilantro, chopped 4. Add chopped jalapeño if you prefer
it spicy.
juice of lime
salt and pepper to taste 5. Chill for half an hour to blend flavours.
jalapeño, remove seeds and finely chop
(optional to taste)

Special Occasions 213

215
BBQ Steak Kabobs
SERVES 6 1. Choose a marinade and mix all
ingredients in a bowl and add the meat.
Marinade can be doubled depending on
11/2 pounds top sirloin steak or beef the amount of meat you are cooking.
tenderloin, cut into 11/2 inch cubes
Metal Skewers 2. Cover and chill in the fridge for at least
30 minutes, preferably several hours or
even overnight.
TERIYAKI MARINADE
2 tablespoons olive oil 3. Thread the meat onto the skewers.
¼ cup coconut aminos (soy
sauce substitute) 4. Baste the kabobs with some of the
2 tablespoons firmly packed brown sugar remaining marinade.

3 tablespoons dry sherry or red wine 5. Grill on high, direct heat. Grill for 8–10
1 teaspoon fresh ginger or ¼ teaspoon minutes, depending on how done you
ground ginger would like your meat.
1 teaspoon salt
6. Let the meat rest for 5 minutes
1 clove garlic, minced or pressed
before serving.

WINE GARLIC MARINADE

1 cup dry red wine TIP
For kabobs you can cook meat and
2 tablespoons wine vinegar vegetables separately, so you have more
2 cloves of garlic, minced or pressed control over different cooking times of the
1 teaspoon oregano leaves meat i.e. rare, medium rare, well done. Or
you can mix the meat and vegetables on
2 tablespoons olive oil the same skewer if preferred.

HERB-WINE MARINADE BASTE *See Veggie Kabobs recipe on page 176

⅓ cup tomato-based chili sauce

(or ketchup)
¾ cup dry red wine
½ cup olive oil
1 tablespoon instant minced onion
1 tablespoon Worcestershire sauce
1 teaspoon crumbled dry rosemary
1½ teaspoon pepper
Special Occasions 215
 Veal Scaloppini
SERVES 6 1. To make the sauce, combine salt,
paprika, oil, lemon juice, garlic, mustard,
nutmeg and sugar in a jar. Shake to
1½ pounds veal steak (½ inch thick) combine thoroughly.
¼ cup rice flour
2. Cut veal into serving pieces.
¼ cup oil
1 medium onion, sliced thin 3. Spread veal in shallow dish and pour sauce
1 red pepper, cut in strips over. Coat well and let stand 20 minutes.

1 (10 oz) chicken broth 4. Heat oil in large skillet.

½ pound mushrooms, sliced
5. Lift veal from sauce and dip in flour.
1 tablespoon oil
parsley and lemon wedges (optional) 6. Brown in skillet and add onion and
red peppers.

SAUCE 7. Combine chicken broth with remaining

1 teaspoon salt sauce and pour over veal.
1 teaspoon paprika
8. Continue cooking slowly (covered) until
½ cup extra virgin olive oil veal is tender (about 30 minute).
¼ cup lemon juice
9. Brown mushrooms lightly in oil.
1 garlic clove, minced
1 teaspoon prepared mustard 10. Add mushrooms to veal.
¼ teaspoon nutmeg
11. Serve on large platter surrounded with
½ teaspoon sugar gluten-free noodles and garnish with
parsley and lemon wedges.

216
Stuffed Chicken with
Mushroom Sauce
SERVES 4–6 3. Cube bread to make breadcrumbs and
add to oil and onions.

4–6 chicken breasts 4. Add sage and thyme and stir stuffing
8–10 slices of gluten-free bread, toasted until covered.

1 large onion, diced

5. Pound each chicken breast flat and
2 garlic cloves, minced or pressed spoon 2 tablespoons of stuffing in the
3 tablespoons olive oil centre. Wrap chicken around the stuffing
and secure with a small metal skewer.
1 tablespoon sage
1 tablespoon thyme 6. In a pan, heat remaining 2 tablespoons
of oil and brown the chicken on all sides
before placing in a casserole dish.
MUSHROOM SAUCE
2 tablespoons olive oil 7. Bake at 375ºF for 45 min. Internal
temperature of chicken should be 165ºF
2 large onions, diced
1 garlic clove, minced or pressed 8. To make the mushroom sauce, heat 2
tablespoons of olive oil and 1 clove of
2 pounds mushrooms, sliced
garlic in a large sauce pan. Add 1 diced
¾ cup white wine onion and sauté for 2 minutes.
1 cup chicken broth
9. Add sliced mushrooms and sauté for
2 tablespoons rice flour
10 minutes.
2 tablespoons of water
10. A
 dd white wine and chicken broth. Turn
heat down to simmer and reduce until
liquid is halved.
1. Toast bread and set aside to cool.
11. Mix rice flour and water together. Stir
2. In a fry pan, add 1 tablespoon of olive paste into sauce and simmer on low
oil and sauté 1 diced onion and 2 cloves until thickened.
of garlic.
12. Pour sauce over stuffed chicken
and serve.

Special Occasions 217

219
Lamb-Stuffed Grape Leaves
SERVES 8–10 SLOW COOKER
1. Combine rice, onion, mint, parsley, ¼
teaspoon salt, 3 tablespoon water, dash
¼ cup regular white rice uncooked of pepper.
¼ cup onion, finely chopped
2. Add lamb; mix well.
2 tablespoons snipped fresh mint leaves
(or 1 tablespoon dried mint, crushed)
3. Rinse fresh grape leaves; drain and
2 tablespoons snipped parsley open flat.
1 teaspoon salt
4. Spoon 1 tablespoon filling in center of
½ pound ground lamb
each leaf.
24 fresh or canned grape leaves
2 tablespoons canola oil 5. Fold in sides; roll up.

2 cups water 6. Line slow cooker with double thickness

cheesecloth (for lining the slow cooker) of cheesecloth.

7. Place stuffed leaves in cooker.

8. Mix oil, remaining ¾ teaspoon salt

and 2 cups water; pour over to cover
grape leaves.

9. Tie corners of cheesecloth together.

10. Cover; cook on high-heat setting for

2½ hours.

11. Remove and place stuffed leaves on

platter, garnish with lemon slices or
cherry tomatoes.

TIP
This recipe can be doubled and is a real
favourite at pot-lucks.

Special Occasions 219

 Stuffed Mushroom Caps
SERVES 8–10 1. Preheat oven to 350ºF.

2. Carefully remove stems from mushrooms.

20 large whole fresh mushrooms
2 tablespoons olive oil 3. Chop stems finely and reserve.

1 small onion, finely chopped

4. Place mushroom caps on a cookie sheet
¼ pound mild Italian sausage meat covered with greased tin foil.
(gluten-free)
¼ cup of gluten-free bread crumbs 5. Heat oil in large skillet over moderate heat
and cook sausage meat and onion until
¼ teaspoon Italian spice
lightly browned.
1 teaspoon salt
6. Add chopped stems to sausage-onion mix
and cook for 5 minutes.

7. Add bread crumbs, and Italian seasoning

and mix well.

8. Stuff mixture into caps.

9. Bake at 350ºF until tender (about 30

minutes). Then broil mushrooms in
preheated broiler 3 inches from source
of heat for 2–5 minutes.

10. Serve hot.

220
Spiced Shrimp
SERVES 10–12 (40 pieces) 1. In a small bowl, combine paprika, cumin,
sugar, salt, mustard, oregano, chili
powder and cayenne.
1 teaspoon paprika
1 teaspoon ground cumin 2. Sprinkle over shrimp in large bowl
and toss to coat evenly. Shrimp can
1 teaspoon brown sugar
be covered and refrigerated for up to
½ teaspoon salt 3 hours.
½ teaspoon dry mustard
3. In nonstick skillet, heat oil over
½ teaspoon oregano medium-high heat; stir-fry shrimp until
1 pinch each chili and cayenne pepper cooked through and no longer opaque,
3 to 4 minutes.
1 pound extra-large shrimp (raw)
1 tablespoon extra virgin olive oil 4. Serve hot with lime (if using).
lime wedge (optional)

VARIATION
Scallops can also be used. Follow cooking
instructions for scallops.

Special Occasions 221

223
Asparagus Stuffed Chicken
with Dijon White Wine Sauce
SERVES 4 1. Preheat oven to 375°F.

2. Add 2 tablespoons of oil in a pan over

4 boneless chicken breasts, pounded flat medium heat.
2 garlic cloves, crushed
3. Sauté garlic in oil for 2 minutes.
3 tablespoons extra virgin olive oil
1 bunch of asparagus 4. Add 2 cups of white wine to pan. Reduce
2¼ cups dry white wine over low heat for 10 minutes.

3 tablespoons Dijon mustard 5. While sauce is reducing, prepare chicken.

½ teaspoon sugar
1 tablespoon rice flour 6. Pound each chicken breast to ½ inch thick.
½ teaspoon salt
7. Place an equal amount of asparagus in
each breast. Fold to close and secure with
metal skewer.

8. Place in roasting pan and pour remaining

oil over top. Sprinkle with salt.

9. Cover and cook at 375°F for 20 minutes.

Then cook uncovered for 10 minutes
to brown. Internal temperature of chicken
should be 165°F.

10. While chicken is cooking, add Dijon

mustard and sugar to sauce and stir well.

11. Combine rice flour and ¼ cup of white

wine and whisk until blended. Slowly add
to sauce while stirring until thickened.

12. Plate chicken, spooning sauce

over chicken.

13. Serve with rice (optional).

Special Occasions 223

 Prime Rib Roast & Gravy
SERVES 8–10 5. Reduce the oven temperature to 325°F.
To figure out the total cooking time,
allow about 11–12 minutes per pound
1 standing rib roast, 3 to 7 ribs for rare and 13–15 minutes per pound
(estimate serving 2–3 people per rib) for medium rare.
salt
There are so many variables involved
freshly ground black pepper
that affect cooking time, this is why you
should always use a meat thermometer.

Roast in oven until thermometer

registers 115°F for rare or 120°F–130°F
1. R
 emove the beef roast from the
for medium (the internal temperature of
refrigerator 3 hours before cooking.
the roast will continue to rise after
Sprinkle it with salt all over and let it sit.
you take the roast out of the oven).

2. P
 reheat oven to 500°F (or the highest
Check the temperature of the
temp your oven reaches less than 500°F).
roast using a meat thermometer an
Pat the roast dry with paper towels and
hour before you expect the roast to
sprinkle the roast all over with salt
be done. If the roast is cooking too
and pepper.
quickly at this point, lower the oven
temperature to 200°F.
3. P
 lace the roast fat side up and rib bones
down in a roasting pan.
6. Once the roast has reached the
temperature you want, remove it from
4. B
 rown the roast at a 500°F temperature
the oven and place it on a carving board.
in the oven for 15 minutes.
Cover it with foil and let it rest for 30
minutes before carving. The internal
temperature of the roast will continue to
rise while the roast is resting.

224
GLUTEN-FREE PRIME RIB GRAVY 1. To make the gravy, remove the roast
from the pan.
3 cups beef broth
1 beef bouillon cube 2. Place pan on stove on medium
1–2 tablespoon gluten-free flour mix high heat.

salt and pepper

3. Leaving the drippings in pan, stir in 1 to
2 tablespoons of rice flour or gluten-free
flour mix (add more flour if needed).

4. Stir with a wire whisk until the flour has

thickened and the gravy is smooth.

5. Heat 1 cup of beef broth and dissolve

beef bouillon cube in it.

6. Add the cup of beef broth with the

dissolved beef bouillon cube.

7. Continue to add beef broth until gravy is

the desired consistency.

8. Continue to cook slowly and

stir constantly.

9. Season the gravy with salt and pepper.

10. Serve roast with horseradish.

Special Occasions 225

227
Cornish Game Hens
with Rice Stuffing
SERVES 2 1. Season game hens inside and out with
salt and pepper.

2 (1 pound) cornish game hens 2. In small saucepan, cook almonds, onion,
salt and pepper and rice in oil for 5 to 10 minutes,
stirring frequently.
2 tablespoons slivered almonds (optional)
2 tablespoons onion, finely chopped 3. Add water, bouillon cube, lemon juice,
⅓ cup uncooked long-grain rice and salt.

3 tablespoons mild flavoured extra virgin 4. Bring mixture to a boil, stirring to

olive oil
dissolve bouillon cube.
⅔ cup water
1 chicken bouillon cube 5. Reduce heat; cover and cook slowly
about 20–25 minutes or till liquid is
1 teaspoon lemon juice absorbed and rice is fluffy. Stir in the
½ teaspoon salt sautéed mushrooms.
½ cup sliced sautéed mushrooms
6. Lightly stuff birds with rice mixture.

7. Place breast side up on the rack in

shallow baking pan.

8. Brush with oil.

9. Roast covered at 400ºF for 30 minutes.

10. Uncover and roast 1 hour longer or

till drumstick can be twisted easily
in socket.

11. Brush with oil during last 15 minutes of

roasting time.

TIP
Stuffing recipe can be tripled to make a
side dish.

Special Occasions 227

 Festive Leg of Lamb with
Mint Rice Stuffing and Gravy
SERVES 8 1. Sauté onion and garlic in oil.

2. Cook spinach in a small amount of

3–5 pounds boned leg of lamb water. Cool, squeeze liquid from spinach
and chop.
STUFFING
3. Add spinach to onion and garlic along
1 onion finely chopped with lemon peel and mint.
2 garlic cloves crushed
4. Add salt and pepper.
3 tablespoons extra virgin olive oil
1 package (300g) frozen spinach, chopped 5. Add cooked rice.
2–3 tablespoons lemon peel, finely grated
6. Chop cooked chicken or ham and add to
1 teaspoon dried mint stuffing mixture.
½ teaspoon salt and pepper
7. Lay out roast and place stuffing in the
1½ cups cooked rice
middle of the boned roast and then tie
1 (8oz) package of lean cooked chicken roast up with string.
or turkey
8. Place roast meat side down in 325ºF
oven. Roast uncovered and roast
25 minutes a pound until internal
temperature reaches 140ºF for medium.

9. Serve with mint sauce and gravy from

the drippings.

228
GLUTEN-FREE LAMB GRAVY 1. To make the gravy, remove the lamb
from the pan.
3 cups beef broth
1 beef bouillon cube 2. Place pan on stove on medium
1–2 tablespoons gluten-free flour mix high heat.

salt and pepper

3. Leaving the drippings in pan, stir in 1 to
2 tablespoons of rice flour or gluten-free
flour mix (add more flour if needed).

4. Stir with a wire whisk until the flour has

thickened and the gravy is smooth.

5. Heat 1 cup of beef broth and dissolve

beef bouillon cube in it.

6. Add the cup of beef broth with the

dissolved bouillon cube.

7. Continue to add beef broth until gravy is

the desired consistency.

8. Continue to cook slowly and

stir constantly.

9. Season the gravy with salt and pepper.

Special Occasions 229

231
Lemon Dill Salmon
SERVES 8 1. Heat oven to 400ºF.

2. Place fillet on tinfoil lined baking sheet

2–3 pounds salmon fillet (salmon fillet will bake wrapped in tinfoil).
4–6 tablespoons extra virgin olive oil
3. Pour extra virgin olive oil over salmon.
salt and fresh ground black pepper
2 large onions, thinly sliced 4. Season both sides of the salmon with salt
2 lemons, cut into slices and pepper.

2–3 tablespoons fresh dill 5. Arrange onion slices first covering

1 cup dry white wine, such as Sauvignon salmon fillet then lemon slices on top of
Blanc (substitute: chicken broth, or water) onion slices over fillet.

6. Pour wine (or broth) over fillet.

7. Sprinkle fresh dill over fillet.

8. Close tinfoil so fillet cooks in a

tinfoil package.

9. Bake the salmon at 400°F for 30 minutes.

Checking the temperature of the salmon
using an internal thermometer. You
want the thickest part of the salmon to
read 145°F.

Special Occasions 231

 Gluten-Free Apple Crumble (page 234)
233
 DESSERT

Gluten-Free Apple Crumble 234

Fruit Cocktail in Pineapple Shells 235

Peach Almond Delight 237

Paleo Pumpkin Squares 238

Banana Chocolate Chip Muffins 239

Berry Citrus Horizon 241

Cantaloupe Stuffed with

Blackberries & Pecans 242

Gluten-Free Soft Pretzels 243

Dairy-Free and Gluten-Free

Desserts Available in Stores 245

Dessert 233
 Gluten-Free Apple Crumble
SERVES 6–8 1. Preheat oven to 375ºF.

2. Place apple slices in greased 8-inch by

5 cups Granny Smith apples, sliced 8-inch square baking dish. Stir in the
2 cups gluten-free flour mix granulated sugar.

¾ teaspoon xanthan gum (omit if your

3. To prepare the crumble topping. In a
flour mix already contains it)
medium-sized bowl, place the flour,
1/2 cup packed light brown sugar xanthan gum, brown sugar, cinnamon,
⅓ cup granulated sugar nutmeg and ginger.

¼ teaspoon ginger
4. Cut in margarine until the mixture
¼ teaspoon ground cinnamon resembles coarse crumble.
¼ teaspoon nutmeg
5. Stir in nuts if using.
⅓ cup dairy-free margarine
¼ cup chopped nuts (optional) 6. Sprinkle crumble over fruit.
dairy-free whipping cream or dairy-free
7. Bake in 375ºF oven for 30–35 minutes
ice cream (optional)
or until fruit is tender and topping
is golden.

8. If desired, serve warm with dairy-

free vanilla ice cream or coconut
whipping cream.

234
Fruit Cocktail in
Pineapple Shells
SERVES 6–8 1. Cut pineapple in half lengthwise right
through stalk.

1 large fresh pineapple 2. In a large bowl, add all the fruit.

5 seedless mandarin oranges, peeled
and sectioned (reserve juice) 3. Scoop pineapple out, adding juice and
pineapple to bowl, discarding core. Mix
3 kiwifruits, peeled and cubed
all fruit well.
3 cups whole strawberries, washed,
hulled and cut in halves or quarters 4. Arrange pineapple halves on serving
1 cup each green, purple and red grapes, plate, top and tail fashion. Put as much
washed and left whole fruit into shells as they will take.

5. Serve remaining fruit and juice in a

serving bowl.

6. If making in advance, leave the fruit

salad in a bowl in the refrigerator until
required. Put fruit into pineapple shells
when ready to serve.

Dessert 235
237
Peach Almond Delight
SERVES 2 1. Wash the peaches and cut each into
eight sections.

3 fresh peaches 2. Mix with the almonds and dates.

4 oz slivered almonds
3. Drizzle with vanilla and sprinkle
2 tablespoons dates, diced
cinnamon on top.
1 teaspoon cinnamon
½ teaspoon natural vanilla extract
½ cup water

Dessert 237
 Paleo Pumpkin Squares
MAKES 16–20 1. Preheat oven to 350°F.

2. In a food processor combine

1 cup canned pumpkin puree pumpkin, maple syrup, and eggs.
⅓ cup pure maple syrup (or honey) Blend for 2 minutes.

4 large eggs
3. Blend dry ingredients into wet
2 cups almond flour ingredients until well blended.
¼ teaspoon sea salt
4. Pour batter into a 8 x 11 baking
1 teaspoon baking soda dish greased with oil.
½ teaspoon ground cinnamon
5. Bake for 35–40 minutes.
½ teaspoon ground nutmeg
½ teaspoon ground cloves 6. Let cool for 15 minutes.

7. Cut into squares.

238
Banana Chocolate
Chip Muffins
MAKES 12 1. Preheat oven to 350°F.

2. Mix flour, baking soda, baking powder,
2 cups gluten-free baking flour xanthan gum ingredients in medium
1½ teaspoons gluten-free baking soda size bowl.
1 teaspoon gluten-free baking powder
3. Mix coconut milk (or other milk
1 teaspoon xanthan gum alternative i.e. almond or rice milk) and
⅓ cup canola oil vinegar in separate bowl and set aside.

1 egg (or replacer) 4. Mash bananas until almost smooth and

⅔ cup coconut milk (or other alternative) set aside.
1 teaspoon vinegar
5. In a large bowl, beat oil and
3 ripe bananas egg together.
½ cup honey
6. Mix in honey, apple sauce and vanilla.
½ cup apple sauce
1 teaspoon vanilla extract 7. Add mashed bananas and milk mixture
1 cup dairy-free chocolate chips and/or and stir well.
nuts (optional)
8. Add half the dry mixture to wet
ingredients and stir well.

9. Stir in remaining dry mixture.

10. Add in dairy-free chocolate chips and/

or nuts if desired.

11. Line muffin tin with baking cups and fill

each ⅔ full with batter. Should make 12
large or 24 mini muffins.

12. Bake at 350°F for 17–20 minutes. Tops

should be light brown.

Dessert 239
241
Berry Citrus Horizon
SERVES 3 1. Mix the strawberries, blueberries, and
tangerine sections in a bowl.

1 cup fresh strawberries 2. Add orange juice and vanilla and stir.
1 cup fresh blueberries
3. Sprinkle with nutmeg.
½ tangerine, sectioned
1 tablespoon orange juice 4. Serve chilled and garnished with mint.
1 teaspoon natural vanilla extract
ground nutmeg
fresh mint for garnish

Dessert 241
 Cantaloupe Stuffed with
Blackberries & Pecans
SERVES 4 1. Cut cantaloupe in half and scoop
out seeds.

1 cantaloupe 2. Quarter cantaloupe.

1 cup blackberries
3. Fill each cavity with berries and pecans.
½ cup pecans, chopped
mint leaves for garnish 4. Garnish with mint leaves.

242
Gluten-Free Soft Pretzels
SERVES 12 1. Preheat oven to 400ºF.

2. Line a baking sheet with

1 cup cassava flour parchment paper.
1 cup almond flour
3. Combine all the ingredients for the
4 eggs
dough in an electric mixer, (if you’re
3 tablespoons avocado oil (or coconut oil) mixing by hand ensure the dough is
2 tablespoons maple syrup well mixed).

2 tablespoons apple cider vinegar 4. Bring a medium saucepan of water to

1 teaspoon sea salt a boil. Keep water at a boil.
1 teaspoon baking powder
5. Break off pieces of the dough and roll
1 egg (for egg wash) into to 1-inch thick rolls. Fold rolls into
salt to taste (for topping) a pretzel shape, or a ring.

6. Drop the first pretzel into the boiling

water, and let it cook for 1 minute.

7. Remove the pretzel from the water with

a handheld strainer.

8. Place the pretzel on the baking sheet.

Continue until all the pretzels have been
boiled and are on the baking sheet.

9. Brush the pretzels with the egg wash

and sprinkle to taste with coarse salt.

10. Bake at 400ºF for around 20 minutes,

or until golden and crisp.

Dessert 243
 Store-bought Gluten and Dairy Free Desserts:
Apple Pie, Pumpkin Pie, Espresso Cheesecake,
Berry Cheesecake, Chocolate Cake
245
Dairy-Free and Gluten-Free
Desserts Available in Stores
When we started following this diet over 24 years ago, there was a very limited selection of
gluten, dairy and soy free products, especially desserts. Fortunately that is no longer the case
and there are a number of delicious Best Bet Diet friendly desserts that you can easily find in
the frozen section of most grocery or health food stores.

Be sure to read the labels to ensure they do not contain gluten, dairy, soy, pea protein,
peanuts or any of the other foods to exclude listed on pages 38–42.

Dessert 245
 Conclusion

247
Recommended Reading
There are many books that we have found helpful and inspiring over the years. Here is a list of
books we recommend if you would like more information on Multiple Sclerosis and Nutrition:

Managing Multiple Sclerosis Naturally

A Self-Help Guide to Living with MS
by Judy Graham (2012)

The Multiple Sclerosis Diet Book

A Low-Fat Diet for the Treatment of MS., Revised and Expanded Edition
by Dr. Roy Laver Swank and Barbara Brewer Dugan (1987)

Roger MacDougall Story

http://www.direct-ms.org/resources/testimonials/roger-mcdougall-story

The Paleo Diet

Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat
by Dr. Loren Cordain (2010)

Overcoming Multiple Sclerosis

An Evidence-based Guide to Recovery
by Dr George Jelinek (2012)

Recovering from Multiple Sclerosis

Real Life Stories of Hope and Inspiration
by Dr. George Jelinek and Karen Law (2013)

The Wahls Protocol

How I Beat Progressive MS Using Paleo Principles and Functional Medicine
by Dr. Terry Wahls with Eve Adamson (2014)

Conclusion 247
 FINAL THOUGHTS

I hope that you have found this cookbook useful. When Mathew received the diagnosis of MS,
it was a difficult time for our entire family. Within days of the diagnosis, we received Judy
Graham’s and Dr. Swank’s books from friends, and their books gave us hope.

As you know, Ashton did the research that led to the creation of the Best Bet Diet. As a family
with three teenage sons, the implementation of the diet wasn’t easy, but our family came
together as a unit and accepted these dietary changes.

It will take time to make the necessary changes to adapt to the Best Bet Diet but, once you
have, it will become second nature. In our experience, it took about six months to feel
comfortable with the diet and to find stores with the appropriate products.

I wrote this book in the hope that it would be helpful to other families who are dealing with MS
and choose to embrace these dietary strategies. It can be very overwhelming at the start, but it
has been well worth it for us.

I wish you well and please feel free to contact us at [email protected]. We are happy to answer
questions and would enjoy hearing your comments and suggestions.

248
M any people are having great success in halting or greatly slowing Multiple Sclerosis by using
nutritional strategies. This book is filled with science-based information about why these strategies
are effective as well as testimonials from people affected by MS who are living healthy, active lives
thanks to the Best Bet Diet.

This cookbook aims to help persons with Multiple Sclerosis implement the nutritional strategies
of the Best Bet Diet which are recommended by the charity, Direct-MS (direct-ms.org). Direct-MS
was formed by Ashton and Joan Embry after their son Mathew was diagnosed with MS in 1995 at
the age of 18.

Having been a research scientist for 30 years, Dr. Ashton Embry plunged into scientific literature to
determine the most likely factors which cause MS and to use this information to develop an effective
therapy for his son. In his research, Ashton discovered abundant scientific evidence that indicates that
various nutritional factors potentially play major roles in the onset and progression of MS.

Based on this research, he developed a

nutritional strategy for managing MS called
the Best Bet Diet. After over 24 years of
strictly following this diet, Mathew Embry
remains in excellent health and has now
started his own website (www.mshope.com)
that explains the strategies he uses on a
daily basis.

In this book, Joan Embry shares the recipes

she has used to keep her family healthy, in
the hopes that it will help others dealing with
MS choose to embrace dietary strategies
and achieve better health.

Direct-MS is a Canadian registered charity dedicated to providing reliable, science-

based information on the role that nutritional factors play in Multiple Sclerosis to allow
those affected by MS to make an informed decision on whether or not to use nutritional
strategies for managing the disease and preventing it from occurring in loved ones.
For more information visit www.direct-ms.org

Section Title 250