Tasty, Easy-to-Prepare Recipes for Optimum Health

Breakfast				Side Dishes
•	Cocktail Hour: An Old-Fashioned—NEW!		•	Apple-Sage Stuffing—NEW!
•	Melinda’s Pumpkin Muffins—NEW!		•	Curried Butternut Squash Soup
•	Morning Protein Smoothie		•	Edamame
			•	Guacamole
	Lunch/Dinner		•	Homemade Sauerkraut
•	Garlicky Chicken		•	HCl-Forming New England Clam Chowder
•	Herb-Crusted Sautéed Salmon		•	Japanese Gingered Miso Soup
•	Indonesian Tempeh Burgers		•	Lentils and Carrots with Marjoram—NEW!
•	Roast Turkey—NEW!		•	Pumpkin Soup—NEW!
•	Turkey Gravy—NEW!		•	Roasted Red Potatoes with Lemon Thyme—NEW!
•	Salade “Radive”—NEW!		•	Sweet Potatoes with Cider and SUCANAT—NEW!
•	Salmon Steaks with Asparagus		•	Wild Rice and Pecan Stuffing—NEW!
•	Sesame Beef Stir-Fry
	Desserts
•	Cranberry Chutney—NEW!
•	Organic Apple-Pear Cobbler
•	Spicy Pumpkin Pie Filling—NEW!

Printer-friendly Recipes

Cocktail Hour: An Old-Fashioned

For those of you who want a thorough program of liver cleansing, there’s the good old-fashioned liver and gall bladder flush.

• 6 oz. apple, pear, or grapefruit juice
• 2 oz. pure water
• 1 Tbsp(s) olive oil, extra virgin
• 1 garlic clove, juice of
• 1-2 Tbsp(s) lemon juice
• 1/4 to 1/2 tsp cayenne powder (optional)

Blend and drink first thing in the morning, followed by one or two cups of a good detox tea. Do this daily for a week or two, while eating a vegetarian diet and taking a bowel cleansing product simultaneously. I strongly urge you to check with your doctor before starting to see if there are any contraindications.

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Melinda’s Pumpkin Muffins

• 1/2 cup ghee¹
• 1-1/2 cups SUCANAT*
• 2 eggs
• 1-1/2 cups organic, whole-wheat flour
• 3/4 tsp baking soda
• 1/2 tsp sea salt
• 1 tsp cinnamon
• 1 tsp nutmeg
• 2 Tbsp(s) organic soy beverage (such as Edensoy Vanilla)
• 1 cup fresh cooked pumpkin
• 1 tsp vanilla extract
• 1 cup pecans (or your favorite nuts)

Cream ghee, SUCANAT, and eggs. Add pumpkin, soy beverage, and vanilla. Next, stir in dry ingredients (flour, salt, baking powder, spices). Add nuts. Put in muffin tins and bake at 350 F for 25-30 minutes.

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Morning Protein Smoothie

This is my breakfast every morning that I’m home. First, I peel ripe bananas, break them into halves or thirds, and freeze them overnight in a plastic bag—it’s easier on your blender than using an entire frozen banana. Except for the protein powder, I use only organic ingredients.

• 2 cups apple juice
• 1/2-1 cup blueberries (or raspberries, strawberries, blackberries, peaches, or a mixture of a few of these)
• 1 frozen banana
• 1-2 scoops whey protein powder*

Put all ingredients in the blender for a minute or two until smooth and drink is a uniform color. Enjoy!

*I particularly like Whey Protein Isolate and Rice Protein Concentrate (for a non-animal source of protein), by Biotics Research, available through your doctor’s office. I also use the vanilla-flavored versions of Whey To Go by Solgar, and American Whey by Jarrow.

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Garlicky Chicken:

• 2 large organic chicken breasts, boneless
• 2 cans diced tomatoes
• 3-4 cloves garlic, minced or pressed

Add a small amount of olive oil to a pan and sauté the chicken until nearly cooked. Toss in the garlic and brown. Add the diced tomatoes and simmer, uncovered, until the liquid is reduced by half. Serve over whole-wheat or Jerusalem artichoke pasta. Serves 4.

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Herb-Crusted Sautéed Salmon

Featured in the September 2006 issue of Dr. Marcus Laux’s Naturally Well Today

• 4 skinless salmon fillets (6 to 8 ounce, 1-inch thick)
• Salt and freshly ground black pepper
• 1 Tbsp(s) chopped fresh thyme
• 1 1/2 Tbsp(s) chopped fresh marjoram
• 1 Tbsp(s) chopped fresh oregano
• 1/2 Tbsp(s) chopped fresh rosemary
• 1 1/2 Tbsp(s) olive oil

Preparation: Season salmon on both sides with salt and pepper and set in refrigerator for at least 30 minutes. When ready, sprinkle and press both sides of the fillets with herbs.

Heat oil in a non-stick pan until just before it begins to smoke and then place in the fillets. Sauté over high heat for 3 to 5 minutes, then turn them over and sauté for another 2 to 3 minutes on the second side.

If the salmon starts to brown or the oil smokes, turn the heat down to medium. Cooking time should be 8 to 10 minutes per inch of total thickness depending on how well-done you like your salmon. Remove salmon from pan with spatula and pat dry on both sides with a paper towel to eliminate fat before serving. Serves four.

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Indonesian Tempeh Burgers

Tempeh is a high-protein food made from partially cooked, fermented soybeans, and a good way to vary your soy intake. I like this recipe because it’s easy, flavorful, and I almost always have the marinade ingredients on hand. It’s also great with chicken.

• 1 lb tempeh
• 2 Tbsp extra-virgin olive oil
• 3 Tbsp tamari (organic soy sauce)
• 1 Tbsp rice vinegar
• 2 Tbsp Sucanat (brown sugar or organic cane sugar)
• 1 clove minced garlic
• 1/4 tsp ginger root powder
• 1/4 cup chopped green onions
• 1/2 tsp toasted sesame oil
• 4 whole-wheat rolls, toasted

Divide tempeh into four portions and set aside. Combine all other ingredients, except rolls, in a bowl. Add tempeh, cover and let sit for 30 minutes. Grill or sauté on the stovetop. Serve on toasted rolls with your favorite toppings (or chop the tempeh into small cubes and add it to your stir-fry).

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Roast Turkey

When selecting a turkey, buy a fresh organic one if possible. Allow about one pound of uncooked bird per person—more if you want leftovers.

• Make turkey stock with the neck and giblets (see below).
• Defrost turkey in refrigerator. Remove the turkey from the refrigerator 1 to 2 hours before roasting.
• Preheat oven to 425 F. Rinse the turkey inside and out with cold water. Dry with paper towels. Lightly season the turkey, inside and out, with sea salt and pepper.
• Spoon the stuffing loosely into the chest cavity and the smaller neck cavity (see Stuffing recipes in Side Dishes). Cover the stuffed neck area with the skin flap; if you wish, sew or skewer it shut and do the same to the chest cavity. Truss the bird with twine by tying the legs together, then bring the string around to the neck and tie it, securing the wings to the body.
• Place the turkey, breast side up, on a greased rack in a shallow roasting pan just large enough to hold it.
• In a medium saucepan, melt 1/2 cup ghee. Dampen and wring out a 14-by-24 inch piece of cheesecloth. Soak it in the ghee until cloth is evenly coated and all the ghee has been absorbed. Double the cheesecloth and drape it over the turkey breast (this ensures a moist, not overcooked breast). Put the turkey in the oven and immediately reduce the heat to 325 F. Roast the bird for about 20 minutes per pound for a stuffed bird and 16 minutes per pound for an unstuffed one. Using a large bulb baster, baste the turkey through the cheesecloth with the pan drippings every 30 minutes.
• About 45 minutes before the turkey is finished, remove the cheesecloth. Continue to roast, basting every 15 minutes, until the bird is browned, the juices in the inner thigh clear when pricked, and an instant-read thermometer thrust into the thickest part of the thigh (without touching the bone) registers between 160 F and 180 F (the USDA states that cooking poultry to an internal temperature of 180 F will kill all bacteria that can cause illness).
• Transfer the turkey to a carving board, cover loosely with foil and leave for at least 15 minutes (up to 30 minutes) before carving.

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Turkey Gravy

For starters, be sure to have 4 cups of stock on hand so that you will be able to make enough gravy. Use homemade turkey stock (made from the neck and giblets), chicken stock, or canned low-sodium broth. To make a cup of thin gravy, follow these steps, using 1 Tbsp(s) of melted turkey fat and 1 Tbsp(s) of cornstarch per cup of stock; increase the amounts proportionately to make more gravy.

Pour all the liquid from the roasting pan into a glass measuring cup, a tall, narrow glass, or another clear container. Using a ladle, skim as much fat as you can form the surface and set aside. Reserve the remaining dark, rich pan juices.

Set the roasting pan over two burners on moderately high heat. Add the fat and whisk in the cornstarch, whisking up any browned bits that are stuck in the pan. Start adding the stock, whisking constantly to make a smooth paste; then whisk in the rest of the stock. Lower the heat to moderately low and simmer the gravy, whisking occasionally until the floury taste is gone and the gravy is smooth and thickened and has a sheen, at least 5 minutes. Now stir in the reserved pan juices. Season with sea salt and pepper.

Pour the gravy through a coarse strainer into a warmed gravy boat.

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Salade “Radive”

• 1 head Boston lettuce (wash and shred leaves)
• 1 head Belgian endive (washed whole leaves—separated)
• Small head radiccio (optional; wash and separate leaves)
• 1 small tomato, diced small, with seeds removed

Vinaigrette:

• 1 shallot, chopped
• 2 Tbsp(s) Dijon mustard
• 1/3 cup red wine vinegar (or Champagne vinegar)
• 2/3 cup olive oil or vegetable oil
• Sea salt and pepper to taste
• In a mixing bowl, place shallot, salt and pepper and red wine vinegar; whisk; add mustard; whisk.
• In a slow, steady stream pour in oil while gently whisking, to emulsify.
• Place 3 endive leaves on plate (10 o’clock, 2 o’clock and 6 o’clock). For each serving, take 1 large leaf of endive in palm of hand and gently place smaller Boston and radiccio leaves in it. Place on plate.
• Take 1 Tbsp(s) of diced tomatoes and place on top of lettuce, pour vinaigrette around tomatoes, serve.

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Salmon Steaks with Asparagus

Asparagus

• 1 lb. asparagus
• 2 1/2 Tbsp. macadamia nut oil
• 1/2 tsp. coarse sea salt

Preheat oven to 425º F. Cut off bottom inch of the asparagus spears and discard. Use a vegetable peeler to peel off the skin of the bottom 2 inches of the spears. Place asparagus, macadamia nut oil, and salt in a reclosable food storage bag; toss lightly. Remove the asparagus and place on a baking sheet; roast for 8 to 10 minutes or until spears are tender when pierced with a fork. Makes 4 servings.

Salmon Steaks

• 4 salmon steaks, about 1 inch thick
• avocado oil
• 1 dozen baby or 6 medium leeks
• salt & freshly ground pepper
• mustard butter

Brush the salmon steaks liberally with avocado oil and put them aside to let the oil soak in. Trim and rinse the leeks, then butterfly them lengthwise, opening them out like flower petals. Brush the leeks with avocado oil and then put them under a hot broiler for about 5 minutes, or until browned and softened. Remove leeks and keep warm in the oven. Broil salmon steaks for 4 to 5 minutes. Season with salt and pepper. Serve the salmon over the leeks, adding a tsp of mustard butter on top.

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Sesame Beef Stir-Fry

Stir-frying is a quick and healthy way to prepare a meal, for yourself or for a group of a dozen.

• 1 pound round steak from organic, grass-fed beef
• 3 cups vegetables—thinly sliced carrots, snow peas, broccoli flowers, etc.
• Marinade
• 4 Tbsp. soy sauce
• 4 Tbsp. oil (sesame, macadamia, or avocado)
• 2 cloves garlic, minced
• 2 scallions, chopped
• 2 Tbsp. sesame seeds

Cut steak into strips and put into a large bowl. Mix marinade ingredients and add to bowl. Let sit at least 30 minutes. Heat a wok or frying pan on medium heat until a drop of water sizzles. Pour contents of bowl into pan and cook until the beef is brown, about 5 minutes. Stir constantly to keep from sticking. Add vegetables and cover pan. Steam for about 3 minutes. Serves 4

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Apple-Sage Stuffing

Holiday favorite with a twist!

• 2 tsps vegetable oil
• 1 cup diced celery
• 1/2 cup diced onion
• 3 slices whole-wheat bread, lightly toasted and cubed
• 1-3/4 cups Granny Smith apples
• 2 Tbsp(s) chopped fresh parsley
• 2 Tbsp(s) currants
• 3/4 tsp sage
• 1/4 tsp sea salt
• 1/4 tsp dried thyme
• 1/8 tsp pepper
• 1/3 cup unfiltered natural apple cider
• Vegetable cooking spray

Preparation: Heat oil in a small skillet over medium/high flame. Add celery, onion; sauté until tender. Combine bread and next seven ingredients in a large bowl, toss. Add celery mixture and cider, stir well. Spoon into a casserole dish coated with oil spray. Bake at 350 F for about 15 minutes. Stir gently. Bake 10 more minutes. Makes 4 servings.

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Curried Butternut Squash Soup

Featured in the October 2006 issue of Dr. Marcus Laux’s Naturally Well Today.

• 3 Tbsps. extra-virgin olive oil
• 1 cup chopped organic onions
• 4 cloves garlic, minced
• 1 Tbsp. curry powder
• 1 tsp. ground cumin
• Red (cayenne) pepper to taste
• 2 1/2 lbs. organic butternut squash, peeled, seeded, halved lengthwise, and sliced thin
• 3 cups vegetable or chicken broth
• 3 cups water
• 1 lb. tart organic apples, peeled, cored, and chopped
• Salt and pepper to taste

Preparation: In a large soup pot over medium heat, heat olive oil. Add onion and sauté until golden brown. Add garlic, curry powder, cumin, and cayenne pepper; cook, stirring constantly, 30 seconds. Add squash, broth, water, and apples. Bring liquid to a boil; reduce heat to low and simmer, covered, 25 minutes or until squash is tender. Remove from heat and cool 15 to 20 minutes.

Purée mixture in a blender or food processor, in batches, and transfer back into soup pot. Season with salt and pepper.

The soup may be refrigerated until ready to serve. To serve, warm over low heat, stirring until hot. Remove from heat and serve in soup bowls. Makes 6 servings.

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Edamame

I make this as an after-school snack for my son, but I’m not sure which one of us likes them more.

• 3 cups water
• 1/2-1 lb fresh or frozen edamame
• Sea salt

Bring the water to a boil. Add edamame and cook for 7 minutes. Remove promptly, sprinkle with sea salt, and let cool for 30 seconds.

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Guacamole:

Avocados have the reputation of a high-fat food, but the fat is a very healthy one for you and includes omega-3 fatty acids. Enjoy them often, sliced sandwiches or salads, or guacamole.

• 2 ripe avocados
• 2–4 cloves garlic, crushed
• Juice from 1 lime (or ½ lemon)
• 1 small onion, chopped fine
• ½ tomato, chopped
• 2 tsp. cilantro, chopped

Cut the avocados half lengthwise, and twist the halves to separate. Remove the pits with a spoon, then scoop the avocado flesh into a bowl. Add garlic and lime juice, and mash together well. Mix onion, tomato, and cilantro. (You may want to start with only part of the tomato and onion since it’s easy to overdo it.) Cover the bowl and let it sit in the refrigerator for at least an hour while the flavors blend. Serve with a flatbread or baked tortilla chips. 

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Homemade Sauerkraut

Sauerkraut is a traditional food from Germany that has the healthy qualities that all fermented foods share. However, most commercial sauerkraut is pasteurized—thus killing off any beneficial bacteria.
Here’s an easy and healthy sauerkraut recipe:

• 1 Fresh medium cabbage (red or green)
• 2 Tbsp(s) sea salt (or pickling salt, but please, no iodine—it will kill the bacteria)
• Distilled water (or filtered and non-chlorinated)

Shred the cabbage. In a large bowl, mix shredded cabbage and salt together. Pound the cabbage mixture to expel the juices. Place pounded cabbage and juices in a quart-sized glass jar. (Any left over can be sautéed with a little butter, chicken stock, and caraway seeds as a side dish.) Press down firmly on the cabbage. Add distilled water until cabbage is fully submerged. Solution should be at least one inch from the top of the jar. Cover the jar and let sit for 3 to 7 days at room temperature. Store in the refrigerator.

The sauerkraut may get a white layer on top. This is a normal byproduct of fermentation called kahm. It’s harmless, but it doesn’t taste very good, so just skim it off with a spoon.

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HCl-Forming New England Clam Chowder

Featured in the July 2006 issue of Dr. Marcus Laux’s Naturally Well Today

Certain foods cause the body to produce more stomach acid. This New England clam chowder recipe focuses on those foods that will help you produce more HCl.

• 4 slices of bacon, cooked and crumbled
• 1 Tbsp(s) butter
• 1/2 cup whole-wheat flour
• 12 to 16 ounces of cooked clams (canned)
• 2 cups bottled clam juice
• 3 cups half and half
• 1/2 tsp white or black pepper
• 4 medium potatoes, peeled, boiled, and cubed

Preparation: Drain clams and set aside, reserving the juice. In a heavy-bottomed soup kettle, slowly stir the flour, bacon, and clam juices (bottled and reserved). Bring to a boil and then reduce heat. Add half and half and simmer 20 minutes. Add white pepper, potatoes, and clams. Heat to serving temperature. Do not allow to boil since this toughens the clams. Serve with crackers and warm cornbread.

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Japanese Gingered Miso Soup

Miso—a thick fermented paste made from cooked soybeans, salt and, often, rice or barley—is frequently used in Japanese soups and sauces. I love the spice and snap of ginger, and I think it makes this soup more interesting.

• 1/2 cup nonfat, low sodium vegetable stock
• 2 medium onions, thinly sliced into half moons
• 1 clove garlic, crushed
• 2 Tbsp ginger, very thinly sliced
• 2 Tbsp miso (any color)
• 1 carrot, thinly sliced
• 3 1/2 cups nonfat, low sodium vegetable stock
• 1 scallion, thinly sliced

Optional:

• 6-8 dried shiitake mushrooms
• 1 small package of somen (thin white Japanese noodles) OR
  1/2 package tofu, cut into one inch cubes

Heat 1/2 cup vegetable stock in a pot. Add onions, garlic, and ginger. Cover and simmer for 5 minutes. Add miso and remaining vegetable stock, cover and simmer for an additional 20 minutes. Unless adding mushrooms and somen, top with scallions and serve.

Optional: Soak the dried mushrooms in warm water until tender, then rinse. Discard stems, and thinly slice mushrooms. Add to soup. Meanwhile, cook somen according to package directions (2-3 minutes). Drain somen and divide into four bowls. Pour soup over somen. Top with scallions and serve.

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Lentils and Carrots with Marjoram

• 2 Tbsp(s) olive oil
• 1 large yellow onion, chopped
• 2 large carrots, sliced into rounds
• 2 large garlic cloves, minced
• 1 cup (rounded) dried lentils
• 2-1/4 cups chicken stock or low-sodium chicken broth
• 1 tsp dried marjoram
• Sea salt and pepper to taste

Heat oil in heavy medium saucepan over medium flame. Add onions and sauté until soft. Add carrots and garlic, sauté 2 more minutes. Add lentils, then chicken broth. Cover lentils and simmer until tender and broth is absorbed. Mix in marjoram. Season with sea salt and pepper. Serve.

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Pumpkin Soup

• 1 medium fresh pumpkin, peeled, seeded, and cut into bite-sized pieces
• 1 medium onion diced
• 3 carrots diced
• 2 potatoes, peeled and cut into bite-sized pieces
• 2 Tbsp(s) fresh thyme leaves
• 1 bay leaf
• Cinnamon, nutmeg, and mace
• White wine
• Chicken stock or broth (low sodium)
• Canola oil

Coat bottom of soup pot with canola oil. Sauté pumpkin with onion and carrots; sprinkle lightly with ground mace. When onions are translucent, add sprinkling of cinnamon and nutmeg (to taste). Add bay leaf and thyme. Pour in enough white wine to cover bottom of pot; simmer on medium flame for 2 minutes to reduce. Add potatoes. Cover with chicken stock or broth. Continue to simmer until vegetables are tender. Remove bay leaf. Puree in food processor; return to pan and reheat, then serve.

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Roasted Red Potatoes with Lemon Thyme

• Red skin potatoes (Allow 1 potato per person)
• Olive oil
• Fresh thyme leaves, chopped
• Juice of one lemon
• One Tbsp(s) of ghee¹

Wash potatoes and cut into 1-inch pieces. Place in baking dish coated with olive oil. Drizzle olive oil, ghee, and lemon juice on potatoes. Season potatoes with sea salt and pepper and sprinkle on a generous amount of chopped thyme. Place in oven at 450 F. As potatoes begin to brown, turn gently, taking care not to break, and cook until tender. Serve hot.

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Sweet Potatoes with Cider and SUCANAT

• 4 lbs. sweet potatoes, peeled and cut into 1-inch pieces
• 2-1/2 cups unfiltered natural apple cider
• 1/2 cup SUCANAT*
• 1/4 lb. ghee¹
• 2-inch cinnamon stick

In a large saucepan, combine the potatoes, cider, SUCANAT, 6 Tbsp(s) of ghee, and the cinnamon stick. Bring to a boil over moderate heat. Reduce heat to simmer. Partially cover and cook, stirring occasionally until the potatoes are very tender, approximately 45 minutes. Allow to cool slightly, remove cinnamon stick and pass potatoes through medium disk of food mill or puree in batches in food processor. Transfer to ovenproof serving dish.

Preheat to 325 F. Dot potatoes with remaining ghee, cover with foil and bake. Stir once or twice and cook for about 20 minutes until steam rises. Remove foil. Makes about 8 servings.

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Wild Rice and Pecan Stuffing

• 7 cups chicken stock or canned low-sodium broth
• 1 bay leaf
• 1-1/2 cups wild rice
• 1/2 cup ghee¹
• 2 large yellow onions, diced
• 1-1/2 cups celery
• 1/2 lb. white button mushrooms, sliced
• 3 large garlic cloves, minced
• 2 tsps dried thyme
• 1/4 cup Madeira
• 2 eggs, beaten
• 1 cup chopped toasted pecans
• 3/4 cup finely chopped fresh parsley

Bring 6-1/2 cups stock and bay leaf to a boil in large saucepan. Add wild rice. Reduce flame and cover; simmer 30 minutes. Add long grain rice. Cover and cook until both rices are tender and stock is absorbed. Transfer to large bowl.

Melt 1/2 cup ghee in heavy large skillet over medium heat. Add onions, celery and sauté 10 minutes. Add mushrooms, thyme, garlic and sauté until mushrooms are tender. Add Madeira and bring to a boil. Pour mushroom mixture over rice, stir in eggs and 1/2 cup stock. Reheat to reduce stock and cook eggs. Add pecans and parsley. Remove bay leaf. Serve.

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Cranberry Chutney

(Can be made in advance and frozen for up to 3 weeks)

• 1/2 cup apple cider vinegar
• 2-1/4 cups firmly packed honey SUCANAT*
• 3/4 tsp curry powder
• 1/2 tsp ground ginger
• 1/4 tsp ground cloves
• 1/4 tsp ground allspice
• 3/4 tsp ground cinnamon
• 2 lemons, grate and save zest; discard pith (cut into sections)
• 2 navel oranges, grate and save zest; discard pith (cut into sections)
• 1 apple, peeled, cored and coarsely chopped
• 6 cups cranberries
• 1/2 cup golden raisins
• 1/2 cup chopped dried apricots
• 3/4 cup chopped walnuts

Cut lemons and oranges into sections. In saucepan, combine vinegar, SUCANAT, spices and 1-1/2 cups water. Bring to a boil, add lemon and oranges, all fruit and rind. Add apple and simmer for 15-20 minutes. Then add 3 cups cranberries, raisins and apricots. Simmer for one hour, or until thick. Then add the rest of the cranberries and continue to simmer for 20-30 minutes. Mix in the walnuts and chill. Ready to serve!

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Organic Apple-Pear Cobbler

In all the debate over apple- vs. pear-shape, it’s hardly ever mentioned that apples and pears are good for you.

Filling Ingredients

• 2 lbs. ripe organic apples, peeled, cored, and cut into 1/4-inch wedges (use a tart variety such as Cortland, Paula Red, or Stayman, if you can)
• 2 lbs. ripe organic pears, peeled, cored, and cut into 1/4-inch wedges
• 1 Tbsp. fresh lemon juice
• 2 tsp. vanilla extract
• 1/2 cup xylitol
• 1/4 cup whole-grain flour
• 1/4 tsp. ground cloves

Topping Ingredients

• 3/4 cup whole-grain flour
• 1/4 cup xylitol
• 1/3 cup butter
• 1 cup uncooked oatmeal
• 1 organic egg, beaten

Filling: Put fruit slices in an 8x8-inch baking dish. Combine lemon juice and vanilla in a small bowl, then pour over fruit and toss to coat. Combine xylitol, flour, and cloves in a small bowl, then sprinkle over fruit and toss to coat. Rearrange fruit into an even layer and wipe rim of baking dish clean.

Topping: Combine flour and xylitol; cut in butter until the mixture is crumbly. Add the oats and mix well, then add the beaten egg and mix until moistened. Crumble over fruit. Bake 30–35 minutes at 350 degrees.

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Spicy Pumpkin Pie Filling

(Makes two 9-inch, uncovered, pies)

• 1 can (29-oz.) of solid-pack pumpkin
• 2 cups (firmly packed) honey SUCANAT*
• 2 tsps cinnamon
• 1 tsp ground ginger
• 1/4 tsp nutmeg
• 1/4 tsp allspice
• 1/4 tsp ground cloves
• 1 tsp sea salt
• 5 large organic eggs, lightly beaten
• 2 cans (12 oz.) of evaporated milk

In a large bowl, whisk pumpkin, SUCANAT, spices, and salt. Whisk in eggs. Slowly whisk in evaporated milk until completely blended. Refrigerate while you prepare pie shells. Pour the filling into cooled pie shells (see pie crust recipe below) and bake at 350 F for 45 minutes, or until the center is set,; begin checking for doneness after half an hour of baking. Pie is done when filling is firm in center when jiggled. Transfer to cooling rack. Serve warm or at room temperature.

Low Cholesterol Pie Crust (makes one pie shell)

• 1-1/3 cups sifted all-purpose flour
• 1 tsp sea salt (if desired)
• 1/3 cup safflower oil
• 3 Tbsp(s) cold skim milk

Sift dry ingredients into a bowl. Combine all liquid ingredients in a measuring cup or bowl. Add liquids to dry ingredients and stir until mixed. Using hands, form mixture into a smooth ball. With a rolling pin, press dough between two sheets of wax paper or plastic wrap until it is in a circle about 11 inches in diameter. Remove wax paper or plastic wrap and place dough into a 9-inch pan. Bake at 400 F for 12 minutes, or until light brown. Remove from oven and place on cooling rack. Add filling of choice to cooled shell and return to oven; bake until filling is warm.

Note: The above is for one pie shell. Double the quantities for a filled, covered pie and bake for an hour. Check after half an hour.

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Glossary

* SUCANAT
SUgar CAne NATural is 100% evaporated, cane juice made from freshly squeezed sugar cane. Because nothing is added and only water is removed, SUCANAT retains the vitamins, minerals and trace elements found naturally in the cane plant. SUCANAT is a natural whole food sweetener that can be substituted for equal parts of refined or brown sugar. It is available from health food stores

Honey SUCANAT is 15 % honey and 85% SUCANAT. Its taste is milder, making it suitable for more delicate flavors.

¹Ghee 
Ghee is clarified butter (like the drawn butter you get with lobster). It is a non-hydrogenated oil that contains no oxidized cholesterol or milk solids. It is better for you than margarine or butter, and is lactose-free. It is available from health food stores. Purity Farms makes an organic form of ghee.