Whip up this smoothie for a fast, nutritious breakfast that is rich in calcium, protein, phosphorus, potassium, vitamin B6, niacin, thiamin, riboflavin, folic acid, vitamin C, magnesium, zinc and probiotics. Peanuts are a significant source of resveratrol, a chemical studied for potential anti-aging effects and also associated with reduced cardiovascular disease and reduced cancer risk. Ounce for ounce, peanuts contain almost 30 times as much resveratrol as grapes, which often are touted as being one of the few good sources of the antioxidant.

Ingredients

• 1 ripe banana
• ¼ cup silken tofu
• ½ cup plain yogurt
• ¼ cup calcium fortified orange juice
• 2 tablespoons peanut butter
• 1 tablespoon rice protein
• raw honey to taste, about a teaspoon

Equipment

A blender.

Process

Put all ingredients into a blender and liquefy.  Add some ice if you like it colder. Pour into tall glass to serve.

This wonderful, complex soup is rich in taste and nutrients. The delicious aroma will entice the family straight to your kitchen table. Provides potassium, calcium, zinc, vitamin A, vitamin C, niacin, riboflavin, and folic acid.

Ingredients

• 2 tablespoons olive oil
• 2 cups sliced fresh mushrooms
• 1 cup thinly sliced Vidalia onions
• 1 teaspoon salt
• ¼ teaspoon ground black pepper
• 1 cup tomato sauce like Hunts®
• 2 ½ cups water
• 1 dry bay leaf
• 2 tablespoons chopped fresh parsley
• 20 large shrimp, peeled and rinsed
• ½ fresh lemon, juiced
• 1/8 teaspoon saffron dissolved in ¼ cup water
• 1 tablespoon butter or substitute
• 1 1/3 cup hot, cooked rice

Equipment

Large pot.

Process

Heat oil in large pot over medium heat.  Add mushrooms, garlic and onions.  Saute vegetables until golden, about 5 minutes.  Add tomato sauce, water, bay leaf, parsley, salt and pepper.  Cook for 10 minutes.  Do not boil. 

Add raw shrimp.  Cook 5 minutes.  Stir in lemon juice, saffron water and butter.

To serve, place 1/3 cup rice into each bowl, then ladle soup over it.  Makes 4 servings.  

This rich, nutritious velvety sauce takes mild fish, ham, pork and chicken to a higher level of satisfaction and digestibility. Try it over fried tofu for a vegetarian treat.

Ingredients

• 3/4 cup water
• ¼ cup juice from pineapples
• 1/2 cup unsweetened pineapple tidbits
• 1/3 cup raisins
• 1 tablespoon cornstarch or white rice flour
• 1 tablespoon butter or gluten-free margarine
  
• sprinkle salt and pepper
• 1 teaspoon prepared gluten-free horseradish mustard
• 1 tablespoon lemon juice
• 1/2 teaspoon gluten-free soy sauce (optional)
• 3 tablespoons fructose or sweetener of choice

Process

Mix juice from pineapples and water with cornstarch or rice flour and set aside.

Add rest of ingredients to a medium saucepan, stir to combine and cook over medium low heat 4 minutes.  Whisk in cornstarch mixture and raise heat to medium high.  Cook until thickened, about 2 minutes.  Stir in butter or margarine.

Makes one cup / serves 2

Beef liver is the best source of copper, as well as, protein, iron, potassium, selenium and vitamin A. This recipe will help you appreciate the sweet flavor and smooth texture of health-giving liver, organic, of course.

Ingredients

• 1 pound organic beef liver
• 1 large mild onion
• 1 tablespoon oil
• ½ cup fine rice flour
• ¼ teaspoon salt
• ½ teaspoon black pepper

Equipment

Large heavy skillet.

Process

Rinse liver under cold water.  Carefully remove any large white veins by cutting or pulling them away from the liver.  Dredge liver pieces in rice flour then salt and pepper.  Set aside.  Heat pan over low medium flame then add oil.  In a minute, arrange liver in skillet.  Saute one side until golden.  Turn over and add onions.  Saute liver and onions untill golden.  Onions should be soft and translucent, about 5 minutes.  Be careful not to overcook since this will make the liver tough. 

To make sauce, remove liver to heated platter.  Mix 2 tablespoons cornstarch or rice flour to 2 cups water and add to the skillet with onions. Bring mixture to boil.  Turn down heat and cook 2 minutes to thicken.  Pour over liver.  Serves 4.

This "nutrient dense" soup is thick, rich and satisfying with lots of protein and minerals.

Ingredients

• 1 pound roll fresh sausage (found with the breakfast meats)
• ½ onion, chopped
• ½ pound dried green peas
• 7 cups water
• 1 cup sliced carrots
• 2 stalks celery, chopped
• 1 dried bay leaf
• ½ teaspoon salt
• ½ teaspoon black pepper
• 4 fresh sage leaves, minced or ½ teaspoon dried sage

Equipment

Heavy pot.

Process

Remove plastic covering from sausage roll and discard. Add sausage to a heavy pot, breaking it up with a fork.  Fry over medium heat 5 minutes, stirring with the fork or spatula until lightly browned.  Add onions and cook until nicely browned, being careful not to burn them.  Good soup needs good browning for rich flavor.

Add peas, water, bay leaf, carrots, celery, salt and pepper.  Bring to boil, stirring, then lower heat to simmer.  Cover and cook 45 minutes, or until peas fall apart.  Adjust water to desired consistency. Serves 5.

If you’ve never tried chicken liver, here is a dish that is nutritious, fast, and flavorful. Enjoy this excellent source of vitamin A, vitamin B12, iron, riboflavin, niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), copper, selenium, and protein once a month to keep healthy.

Ingredients

• I pound container of natural/ organic chicken livers; rinsed well in cold water to remove bitterness
• ½ cup rice flour or corn flour (masa harina)
• 2 tablespoons olive oil or canola oil salt & black pepper
•  ½ medium onion, thin sliced
• 1 cup water
• 1 teaspoon lemon juice or vinegar (apple cider or rice)
• 2 tablespoons rice starch or corn starch

Process

Cut liver lobes in half, then dredge in flour of choice.  Heat skillet to medium, then add oil and livers.  Sautee until golden, about 5 minutes. Sprinkle salt & pepper. Turn over and add onions.  Sautee everything till golden, about 5 minutes. Remove cooked livers to a heated platter.

To make gravy, add lemon juice or vinegar to water then stir in starch.  Add to pan, scraping up brown bits for flavor. Cook until thickened, about 3 minutes. Adjust salt & pepper.

Serves 4.

These pancakes are great for breakfast. Nutritious low fat amaranth adds its rich protein, fiber, iron, calcium, and B vitamins to whole grain brown rice, eggs and applesauce for a nutrient dense breakfast that really satisfies.

Ingredients

• 1/3 cup amaranth flour
• 1/3 cup brown rice flour
• 1/3 cup white rice flour
• 1/3 cup tapioca flour or cornstarch
• ½ teaspoon gluten-free baking powder
• ¼ teaspoon baking soda
• ¾ teaspoon salt
• 1 teaspoon fructose or other sweetener
• 2 eggs
• 2 tablespoons oil
• 1/3 cup applesauce
• 1 cup water
• 1 teaspoon apple cider vinegar

Equipment

Skillet or griddle.

Process

Blend dry ingredients in a medium mixing bowl.  Stir in eggs, oil, vinegar, applesauce and water just until mixed.

Allow to set a few minutes, then drop 2 to 3 tablespoons onto hot greased griddle or heavy skillet. When bubbles form around the edges of the pancakes, flip over to cook other side.  Works just as well for making waffles. Serves 4. 

This tangy, refreshing lemon-ade has stood the test of time not just for extracting loads of vitamin C from the rind, but for exceptional taste. Someone can always be found to do the stomping, especially children. Makes a quart. New wooden stompers can be easily bought, or have fun looking for the old, turned ones found at garage sales or flea markets.

Ingredients

• 1 large fresh lemon
• 1/2 cup Gluten Free Works fructose
• 1 quart of fresh water

Equipment

A heavy glass pitcher and a wooden stomper.

Process

1. Scrub the lemon with baking soda on a clean wet cloth.
2. Rinse well then cut into thin slices.
3. Toss the lemon slices into the pitcher with the fructose.
4. Stomp a few minutes until the juice is rendered, but not so long as to mash the rinds.
5. Stir, add ice cubes and enjoy!