What ails you?



2 c water

2 c rolled oats (or other rolled grain except barley)

¼-1/3 c nuts, seeds or coconut

¼ t salt

1 t vanilla

Blend the above till almost smooth. Preheat waffle iron. Pour on batter and bake hot 12-15 minutes. Chocolate or carob powder may be added to replace a small amount of oats. Top with pureed fruit or creamed vegetables.




1 ½ t SALT


Dissolve salt in water. Add flour till you get soft kneadable dough. Knead a few minutes. Pinch off golf ball size pieces and roll into thin circles.

Place a cookie cooling rack on oven rack to make spaces small or heat an oven stone in a 450° oven. Place rolled pitas directly onto oven rack or stone and bake approx 5 minutes. Time will vary due to oven temp.



1 large egg (optional)

2 c unsweetened applesauce

2 c whole grain flour

¾ t baking soda

2 t baking powder

½ t each nutmeg & cinnamon

1 mashed banana

Mix all dry ingredients. Add egg and mashed banana. Bake 375° 20-25 minutes.



4 large ripe bananas

1 c water

¼ c nut butter (almond, sesame, cashew, etc) or

    regular butter

3 c flour (barley works well)

¼ t salt

1 T baking powder

½-1 c fresh or frozen berries

2 t vanilla (opt)

Blend water, nut butter, water and salt. Add to mixed dry ingredients. Fold in berries and scoop into muffin tins. Bake 375° 25 minutes.



1-2 T lemon juice

4 T olive oil

¼-½t salt

herbs of your choice


4 c rolled oats

1 ½ c unsweetened applesauce

1 t salt

1 c dry unsweetened coconut

2 t vanilla or orange extract (opt)

1-2 t grated orange rind

Mix all together well and spread on 2 baking sheets. Bake 250° for 2 hours or till dry, stirring occasionally.



½ c water

1 clove garlic

2-3 T lemon juice

2 t dill weed

¼-½ c tahini or cashew butter

Blend all but nut butter. Slowly add nut butter till a bit thin. Will thicken upon standing. May also add fresh cucumber and onion.



1 ½ c raw sunflower seeds

2 c water

1 small raw beet, peeled

1 c love garlic

2-3 T lemon juice or to taste

1 T dill weed or ½T caraway seed

Blend sunflower seeds and water till creamy. Add beet and other ingredients and blend till thick and creamy. Adjust seasoning and lemon juice to your taste.



1½ c rolled oats

1 large ripe banana

2-4 T nut butter, tahini, regular butter

¼-½ t salt

1 t maple, vanilla or orange extract

1 t cinnamon (opt)

4-5 large apples

Cut apples into baking dish. Mash banana with nut butter, salt and seasonings. Stir in oats. Spread over apples and bake 325° approx 1 hour.



1 c raw cashews

2 c water

1-2 T lemon juice

½ t onion powder

½ t mustard powder

¼ t garlic powder

½-¾ t salt

Blend well, pour into pot, and bring to boil, stirring often till thick. Serve over noodles, potatoes or veggies.


Sweet Potato and Butternut Squash Soup

1 small onion, chopped

1 tablespoon minced fresh ginger

1 pound butternut squash, peeled and diced

1 pound sweet potatoes, peeled and diced

1 medium-size Yukon gold or russet potato, peeled and diced

6 cups water, chicken stock, or vegetable stock

Salt to taste

1. Heat the oil in a heavy soup pot or Dutch oven over medium heat. Add the onion and cook, stirring, until tender, about 5 minutes. Add the ginger and stir together until fragrant, about 1 minute. Add the squash, sweet potatoes, regular potato, and water or stock, and bring to a simmer. Add salt to taste, reduce the heat, cover and simmer 45 minutes, or until all of the ingredients are thoroughly tender.

2. Using an immersion blender, puree the soup (or use a regular blender or food processor). Return to the pot and stir with a whisk to even out the texture. Heat through, adjust salt and add pepper to taste.

Yield: Serves 6

Eggs with Lox


1 teaspoon butter or olive oil
1 dozen eggs
Salt and freshly cracked pepper, to taste
4 ounces smoked salmon, sliced into thin strips
1 large yellow onion, sautéed
1 bunch scallions


Preheat oven to 300°F. Grease a large oven-ready dish with butter or olive oil and place in the oven to warm.

In a large bowl, whip eggs with salt and pepper until frothy, add salmon, onions and scallions. Whip again. Remove cooking dish from oven and add egg mixture. Bake until eggs are to your liking, keeping in mind that they will continue to cook for several minutes after they are removed from the oven.


Cajun Trout


4 (6-ounce) farm-raised rainbow trout fillets (1/2-inch thick)
2 teaspoons extra virgin olive oil
1 tablespoon Cajun seasoning*
2 tablespoons chopped fresh parsley
1 green onion, chopped
Lemon wedges


Preheat broiler. Pat fillets dry and lightly brush both sides with oil. Sprinkle both sides evenly with Cajun seasoning. Place skin side down on broiler rack. Broil 4–6 inches from heat for 4–5 minutes or until fish flakes easily when tested with a fork. Arrange on a warmed serving platter and sprinkle with parsley and chopped green onion. Serve with lemon wedges.

* To make your own Cajun seasoning combine 1 tablespoon paprika, 2 teaspoons sea salt, 1½ teaspoons freshly ground black pepper and a pinch of cayenne pepper with 1 teaspoon each dried oregano, chili powder and dry mustard.

If you use store bought Cajun seasoning, make sure it doesn’t contain any sugar or sugar products.

Sometimes it's hard to find salsa that works on this diet.This recipe is a good one:

Tomatillo-Avocado Salsa with Tortilla Chips - courtesy of Bon Appetit magazine


  • 2 pounds tomatillos, husked, rinsed, finely chopped (4 1/2 to 5 cups)
  • 2 large avocados (about 1 1/3 pounds total), halved, pitted, peeled, finely chopped (about 2 cups)
  • 3/4 cup finely chopped red onion
  • 3/4 cup chopped fresh cilantro
  • 3 tablespoons fresh lime juice
  • 3 tablespoons olive oil
  • 2 serrano chiles, seeded, minced
  • Purchased tortilla chips


  • Place chopped tomatillos in strainer set over large bowl and let drain 1 hour. Discard juices in bowl. Transfer tomatillos to large serving bowl. Add avocados, red onion, cilantro, lime juice, olive oil, and chiles; stir gently to mix. Season salsa to taste with salt. DO AHEAD Can be made 2 hours ahead. Cover and refrigerate.
  • Serve salsa with tortilla chips.