ground turkey soup

1 Tbsp bacon grease
3 oz Portuguese sausage, diced (optional)
1/2 onion, chopped
2 stalks celery, sliced
2 carrots, peeled & sliced
8 oz mushrooms, halved & sliced
4 cloves garlic, minced
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp dried sage
pinch of dried chili pepper (optional)
salt
black pepper
16-20 oz ground turkey
32 oz broth, chicken or vegetable
1 bay leaf

Saute sausage, onion, celery, & carrots for a few minutes at medium heat until the vegetables begin to sweat liquid.

Raise heat. Add mushrooms, garlic, herbs, salt, black pepper, & chili pepper.

When mushrooms look half-cooked, add turkey. Break up turkey & cook until browned.

Add broth & bay leaf. Bring to a full boil.

Off heat. Cover. Let for at least 15 minutes before serving.

trail mix

2 cups whole raw almonds
1 1/2 cups whole raw cashews
1 1/2 cups whole raw pecans
1 1/2 cups whole raw walnuts
3/4 cup raisins or cranberries or a mix

turkey burgers

2 Tbsp minced onion
1 clove minced garlic
1/2 tsp garam masala
pine nuts
raisins
salt
pepper
10 oz ground turkey

Mix together with your hands. Form into 2 large burgers or 4 small.

Cook 4 minutes a side at medium heat in a covered fry pan.

Chinese medicine

After another month under the care of the Chinese healer -- acupuncture & herbs -- we are greatly improved. Far less coughing & mucus, pinker skin, warmer body, more energy, & measurably stronger rides on the exercise bike.

The diet remains paleo, no dairy. The herbal supplements are lactobacillus & 2 types of respiratrol.

We have begun reading The Web That Has No Weaver: Understanding Chinese Medicine by Ted Kaptchuk, Congdon & Weed, 1983.

alternative medicine

We have begun seeing a Chinese healer/acupuncturist. We wear acumagnets 5 days a week. We are taking respiratrol three times a day & lactobacillus twice. After three visits, coughing & mucus have diminished some.

We have once more eliminated dairy from the diet.

turkey saute (aka turkey medley)

1-2 Tbsp olive oil
1/3 large onion, chopped
1 carrot, peeled & chopped
1 stalk celery, chopped
1/3 green or red (or yellow or orange) pepper, chopped
1 zucchini, chopped
1 yellow squash, chopped
dried herb, e.g., oregano, basil, etc.
1/2 tsp garam masala (or more)
salt
fresh ground pepper

4-6 mushrooms, chopped
1/4 cup pine nuts
ground nutmeg

2 garlic cloves, minced
10 ounces fresh ground turkey

3 small to 2 medium tomatoes, chopped
1/4 cup red wine

Put the chopped onion, carrot, celery, pepper, zucchini, & yellow squash in a bowl. Feel free to substitute any other vegetables.

Heat a large heavy dutch oven. Add olive oil. Heat briefly. Add the vegetables from the bowl & the dried herb, garam masala, salt, & pepper. Cook for 3-4 minutes at medium-high heat until you see the vegetables softening.

Add mushrooms, nutmeg, pine nuts, & more salt & cook for another 2-3 minutes until you see the mushrooms give up their moisture.

Add garlic & turkey & more salt & pepper (& the merest pinch of ancho chili pepper if desired). After a minute or two, break up the turkey & continue cooking until the turkey is all brown.

Add tomatoes & wine and cook until the wine boils away.

Off heat. Wait 2-5 minutes to serve.

changing the diet

After 10 months on the low fat, no wheat, no dairy diet, we are not cured.

So we have switched to our own version of the paleo diet: protein (e.g., meat, fish, tofu, eggs, whole milk and yogurt, cheese, raw nuts, raw seeds), olive oil, fresh fruit, and fresh vegetables; minimal grains, no refined grains, no refined sugar. That means we no longer eat meals of meat/starch/vegetable. Instead, we eat meat/fruit or meat/vegetable. For late afternoon snack we eat popcorn or corn chips. For other snacks we eat raw fruit or raw nuts and seeds. Once a week we eat pancakes made from whole grains, eggs, and honey. We drink water, our home-grown coffee, black and green tea.

We are feeling good. No adverse reaction to the reintroduction of dairy. We do not feel hungry between meals. We both feel thinner.

For the theory behind this diet, read Gary Taubes's Good Calories, Bad Calories.

Portuguese bean soup

1 slice bacon, thinly cross-sliced
8 ounces Portuguese sausage
1 large onion, coarsely chopped
2 carrots, sliced
1/2 green pepper, coarsely chopped
2 stalks celery, sliced
1/2 tsp sea salt
ground pepper
1 tsp chili powder
1 tsp garam masala
1 tsp fennel seed
1 tsp oregano
1/8 tsp allspice
1/8 tsp cinnamon
1/8 tsp cloves
1 bay leaf
3 cloves garlic, minced
1 medium potato, cubed
1/2 small head cabbage, coarsely chopped
1 15 oz can diced tomatoes
2 15 oz cans beans (1 pinto, 1 black)
2 15 oz cans chicken or vegetable broth
1 cup macaroni

In a large dutch oven over low heat, cook bacon 3 minutes.
Raise heat to medium. Add Portuguese sausage, cook 2 minutes.
Add onion, carrot, green pepper, celery, and spices. Saute until vegetables begin to soften.
Add all other ingredients except macaroni.
Bring to a boil.
Simmer, partially covered, for 30 minutes.
Add macaroni.
Simmer 15 minutes more.

Off heat. Cover off. Let sit 30 minutes before eating.

Serves 6-8.

curried vegetable soup

1 medium onion, chopped
1 sweet bell pepper, preferably red, yellow, or orange, chopped
3 thin carrots, halved and sliced
1 tsp mild-to-medium curry powder
1/2 tsp celery salt
1/4 tsp ground cardamom
a dash of ancho chili powder
1/2 tsp thyme
1 tsp salt
ground black pepper

3 cloves garlic, diced
1/4 to 1/2 roasted sweet potato, cubed
1/4 to 1/2 roasted baked potato, cubed
1 zucchini, quartered lengthwise and sliced
1 medium tomato, diced
1 15 oz can navy beans, rinsed and drained
1 15 oz can pureed pumpkin
1 15 oz can vegetable broth (or chicken if not vegan

1 cup cooked brown rice
5 ounces tofu, raw or fried in olive oil, cubed

Saute onion, bell pepper, carrots, spices, thyme, salt, and pepper in a small amount of olive oil for 3 minutes.

Add garlic, potato, zucchini, tomato, beans, pumpkin, and broth. Stir. Bring to a boil, then reduce heat to a very low simmer for 25 minutes.

Stir in rice and tofu. Simmer for another 5 minutes.

Off heat. With an immersion blender, blend for 3-5 seconds in 3 different spots, then stir.

Let cool for 20-30 minutes. Add more salt if required.

Serves 4-6.

gluten-free sandwich bread

2 1/4 tsp yeast (or one packet)
12 oz (1 1/2 cups) half-almond-milk/half-water (if flour is damp, use 1 1/4 cups liquid)

Proof yeast in 110 degree milk/water or water for 5 minutes until it foams.

How to proof yeast:

Pour the desired amount of liquid into a glass measuring cup.
Warm the liquid in the microwave until you reach the correct temperature. An instant digital thermometer is your best bet here.
Add the yeast to the liquid and stir briefly.
Let sit until you see signs of life -- bubbles, foam, foamy "crust."

15 ounces (3 cups) gluten-free flour (Bette Hagman's mix)
2 tsp xantham gum
3/4 tsp salt
2 eggs
1 oz (2 Tbsp) honey
2 oz (1/4 cup) olive oil
1 tsp cider vinegar

Place all ingredients, including foamed liquid, in bowl of heavy-duty mixer. Combine ingredients at low speed, and then mix at medium speed for 2 minutes.

Move dough to oiled bread pan. Let rise 40 minutes until dough reaches top of pan.

Bake 60 minutes at 350 degrees. After 20 minutes, cover with foil to keep crust from getting too brown.

Cool completely before slicing.

gluten-free apple cake

1/2 cup (2.5 oz.) sorghum flour
1/4 cup (1.25 oz.) buckwheat flour
2 Tbsp tapioca starch or potato starch
1/4 tsp xanthan gum
1/2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/2 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp allspice
1/2 cup brown sugar

1 egg
1/4 cup (2 oz) olive oil
1/3 cup (3.3 oz.) almond milk
splash of vanilla

2 peeled, chopped apples
6-8 chopped prunes
1/2 cup chopped pecans

Mix dry and wet ingredients separately. Stir fruit and nuts into dry ingredients. Mix wet ingredients into dry only until combined. Pour batter into oiled square or round cake pan.

Bake 20-25 minutes at 350 degrees convection (375 non-convection) until toothpick or knife comes out clean.

gluten-free turkey casserole

1 Tbsp olive oil
16-20 oz ground turkey
dried tarragon
salt & pepper

Saute turkey with oil and seasonings in a heavy pan until just brown. Remove to casserole dish.

1 Tbsp olive oil
2 cloves garlic, minced
1 leek, diced
1 carrot, diced
1 stalk celery, diced
1/2 lb green beans, sliced into 1" lengths
1/3 cabbage, chopped
salt & pepper
pinch of cayenne (optional)

Saute vegetables with oil and seasonings in the same heavy pan for 8 minutes.

1 medium tomato, diced

Add tomato and cook 4 minutes longer. Stir turkey into vegetables. Turn off heat under heavy pan.

For ten minutes, soak 7-10 ounces rice noodle in water that has boiled and been taken off the heat. Then drain and rinse noodles in cold water.

Layer into casserole veg-turkey, noodles, veg-turkey, noodles, veg-turkey, noodles.

3 Tbsp olive oil
4 Tbsp brown rice flour
1 Tbsp potato flour
1 1/2 cup chicken broth
salt & pepper
1/8 tsp ground nutmeg

Heat oil in small saucepan. Add flour and whisk for 1-2 minutes. Heat chicken broth in microwave for 1 1/2 minutes. Pour broth into saucepan, whisk until mixture thickens. Add salt, pepper, and nutmeg.

Pour sauce over casserole.

Bake casserole in 325 degree convection oven (350 non-convection oven) for 20-25 minutes until everything is bubbling and the top is glazed over. Let cool 5-10 minutes before serving.

Serves 6.

gluten-free banana bread

3 Tbsp (1.5 oz) olive oil
2 large eggs
1 tsp vanilla
20 oz mashed banana

2/3 cup (5 oz) packed brown sugar
1 cup (5 oz) garbanzo/fava flour
1/2 cup (2.5 oz) potato flour
1/4 cup (1.25 oz) tapioca flour
1/2 cup chopped walnuts
1/2 tsp xanthan gum (or 1 tsp guar gum)
1/2 tsp salt
2 tsp baking powder
1 tsp cinnamon
1/4 tsp nutmeg

Preheat oven to 325 convection (350 non-convection). Grease a standard bread pan with olive oil.

Mix wet ingredients in one bowl, dry in another. Add wet to dry. Stir only until combined.

Bake for 1 hour, or until a toothpick or knife poked into the center comes out clean.

Cool on wire rack at least 30 minutes before cutting.

hummus -- vegan

1 15 oz can garbanzo beans
1/4 cup bean juice from can
1/4 cup lemon juice
2 large garlic cloves
1/2 tsp salt
3 Tbsp tahini

Place all ingredients in Cuisinart. Puree until slick.

vegetable soup -- vegan

olive oil
1 medium onion, cut into 1/2" pieces
2 carrots, halved, then sliced into 1/4" pieces
2 skinny eggplants, halved, then sliced into 1/2" pieces
3 cloves garlic, coarsely minced
1/2 cabbage, coarsely chopped
1 lb squash, cut into 1" chunks
2 15 oz cans diced tomatoes (or equivalent fresh)
20 oz canned beans (garbanzo, black, etc.), drained and rinsed
1 15 oz can vegetable broth (or chicken, if not vegan)
1 tsp dried sage
1 pinch cayenne
salt pepper

Into a soup pot over low heat, drizzle a small amount of oil. Chop and add the fresh vegetables one after the other, stirring occasionally.

Add remaining ingredients. Bring to a boil. Partially cover, lower heat to a simmer, cook 20-25 minutes until squash is soft.

Off heat, cover. Let sit for at least an hour before eating.

Serves 6.

eggplant lasagna -- vegan, gluten-free

olive oil
1 large eggplant, peeled, cut into 3/4" thick strips
dried oregano
salt & pepper
sesame oil
1/3 small onion, thinly sliced
1/3 red bell pepper, thinly sliced
1/3 orange or yellow bell pepper, thinly sliced
2 garlic cloves, minced
2 large tomatoes, diced
1/2 tsp dried thyme
pinch of cayenne pepper
8 oz vegetable (or chicken) broth
4 oz large, square rice noodle

Lay a sheet of silver foil on a cookie sheet. Oil the foil. Arrange the eggplant strips on the foil. Sprinkle with oregano, salt, pepper, sesame oil. Roast in 400 degree oven for 20 minutes (or until a fork slides easily through the flesh). Remove from oven and cut strips into 3/4 - 1" chunks.

In a medium saucepan saute onion and bell pepper in oil for about 5 minutes until they begin to soften. Add garlic, tomatoes, thyme, cayenne, salt, pepper, and broth. Bring to a boil, then lower heat to simmer and cook for 10 minutes. Add eggplant and simmer 5-10 more minutes until eggplant swells. Sauce should be liquidy so that it will surround rather than simply sit on top of the noodles. If too thick, add more broth.

Boil large pot of water. Off heat. Add rice noodle and let soak for 10 minutes. Drain and rinse well with cold water.

Layer noodles and sauce in 7" x 10" casserole dish -- noodles, sauce, noodles, sauce, noodles, sauce. Important to end with lots of sauce. Cover with silver foil.

You can let the dish sit now for an hour or more, then warm in 350 degree oven for 10-20 minutes.

Serves 4.

status report

After four months of restricted diet, three months of 20 mg melatonin/day, two months of 4.5 mg low-dose naltrexone/day, we are markedly healthier. Sleeping is good. Energy is high. The feeling of blockage in the air passage has gone away. Coughing has diminished to short episodes following meals and exercise. Mucus is greatly reduced.

spaghetti sauce with turkey sausage and beans

1-2 slices bacon, cut into thin strips
1 large onion, chopped
1 green bell pepper, chopped
1-2 carrots, chopped
1-2 celery stalks, chopped
3/4 tsp salt
generous grindings of black pepper
2 tsp dried basil
2 tsp dried oregano
4 cloves garlic, coarsely minced
1 lb. turkey italian sausage, sliced into 1/2" pieces
4 15 oz. cans diced tomato
2 15 oz. cans beans (black, red, pinto, etc.) drained and rinsed
1 large or 2 small bay leaves
1 heaping tsp brown sugar

In large heavy cooking pot, saute bacon on low heat until it begins to crisp. Add chopped vegetables, dried herbs, salt, and pepper. Saute vegetables until they begin to soften, about 5 minutes. Add garlic and turkey sausage. Raise heat some and saute until turkey is lightly browned. Add everything else. Bring to a boil. Partially cover. Lower heat and simmer for 1 hour. Off heat. Cover. Let sit for 2 hours before eating. Reheat if needed.

gluten-free pizza

1/2 cup (2.5 oz) brown rice flour
1/2 cup (2.5 oz) garbanzo flour
1/2 cup (2.5 oz) tapioca flour
3/4 tsp salt

1/2 cup water
2 Tbsp olive oil

Collect dry ingredients in Cuisinart bowl. Combine oil & water in a measuring cup. Turn on Cuisinart. Pour liquid through hole slowly until dough forms a ball. Remove dough to floured surface. Hand knead 2 or 3 times, then place on waxed cookie sheet or pizza pan. Gently flatten with fingers into a circle 13-14" in diameter. Let rise in oven for 30 minutes, then 30 minutes more on countertop. Cover with oiled paper if you need to.

olive oil
1 small onion, minced
1/3 green pepper, minced
1 large garlic clove, minced
8-10 Roma tomatoes, chopped in Cuisinart
1 bay leaf
1 tsp thyme
1/2 tsp honey
salt
pepper

In saucepan, warm oil and saute onion and green pepper briefly until onion begins to turn translucent. Add the rest of the ingredients. Bring to a boil. Lower to a slow simmer. Cook about 30 minutes until thickened some. Let cool. Process in Cuisinart until the texture is what you want.

olive oil
1/3 large onion, halved & sliced
1/2 red bell pepper, quartered & sliced
1/2 yellow bell pepper, quartered & sliced
1 large garlic clove, minced
6 oz ground turkey, formed into thumb-tip-sized balls
1/2 tsp dried basil
1/4 tsp fennel seed
salt
pepper

In a large heavy pan, warm olive oil and saute onion and peppers with seasonings for 5 minutes until somewhat softened. Add turkey and brown, gently, so that the balls do not lose their shape. Off heat.

When pizza dough has doubled in size (about an hour), spread tomato sauce over dough, scatter meat and vegetables over sauce, and put in 500 degree oven for 10-20 minutes until crust is slightly brown at the edges.

Serves 2.

xanthan (or guar) gum

Yesterday I went looking for xanthan (or guar) gum at my favorite health food store in Hilo.

Carol: Do you have xanthan gum?
Clerk: after a blank moment Yes, isn't that a dental product?
Carol: It's a binding agent for gluten-free cooking.
Clerk: Oh yeah, yeah. . . . walks to baking aisle I think it's in a box. . . . scans shelves Maybe a bag. . . . points to bag of guar gum Oh, I guess we only have this.
Carol: Great! Guar gum is the equivalent and cheaper too.

Turns out guar gum is not as binding as xanthan gum. Therefore, I use twice as much guar gum as xanthan gum. Which means they cost the same.

xanthan gum

Yes, you need it as a binding agent for gluten-free cooking. Apparently guar gum works as well but I haven't tried it. Our cornbread made without xanthan gum this morning was renamed yummy spoonbread.

food allergies

Our theory is that the allergy-challenged individual is suffering from allergic overload. Therefore, we began by trying to remove as many potential allergens as we could think of. Once the allergic overload has been reduced, specific allergens will cause observable allergic reactions.

After a month of following a stringent diet, we began to reintroduce banned foods (one at a time). Within ten minutes after eating, we detected allergic reactions (coughing, shortness of breath) to certain foods -- milk, barley, wheat, pork -- and allergen-specific tests also indicate allergies to the first three of these foods. We wonder if the allergic reaction to pork might be due to grains in the pigs' diet (wheat, barley).

We suffered no allergic reactions to eggs and have added them back into the diet.

gluten-free blueberry pancakes

1/3 cup (1.7 oz.) brown rice flour
1/3 cup (1.7 oz.) mixture of buckwheat flour & corn starch
1/3 cup (1.7 oz.) garbanzo-fava flour
1/4 cup (1.25 oz.) tapioca flour
1/3 cup (1.5 oz.) ground almonds
1 Tbsp baking powder
1/2 tsp salt
1/4 tsp xanthan gum

2 eggs
3/4 cup (6 oz.) almond milk
2 Tbsp (1 oz.) oil
2 Tbsp (1 oz.) honey
1 teaspoon vanilla extract (optional)

approx 1 cup fresh or frozen blueberries

Mix dry ingredients together in large bowl.
Add blueberries to dry ingredients and mix some.

Separate eggs -- whites into one bowl, yolks into another.
Add other wet ingredients to egg yolks and whisk together.

Whip whites until stiff.

Pour yolks/milk/etc. into dry ingredient bowl.
Mix batter with a rubber spatula as little as you possibly can.
Gently fold egg whites into batter.

Allow batter to sit for 45 - 60 minutes.

Cook pancakes on oiled griddle.

gluten-free peppers-eggplant-zucchini pasta

6 oz penne-shaped gluten-free pasta

3 slices bacon, cut into 1/4" strips (for vegan, substitute 3 Tbsp olive oil)
1 onion, chopped
1/2 each of 4 peppers (green, orange, red, yellow), chopped
3 cloves garlic, minced
1 zucchini, quartered lengthwise and sliced 1/2" thick
1 eggplant, roasted, skinned, chunked
3 small tomatoes, diced
1 tsp dried oregano
1/2 tsp dried basil
3 Tbsp capers, drained & rinsed
salt
pepper

Put a large pot of water on to boil.
Cook pasta according to instructions on package.

In a large heavy pot, saute the bacon at low heat until it starts to crisp.
Add onion and peppers, salt and pepper, raise heat to medium, saute 3 minutes.
Add garlic, zucchini, eggplant, tomatoes, and dried herbs.
Saute about 10 minutes until zucchini is nearly done.
Add capers and add salt and pepper to taste.

Add 6 ounces cooked, drained pasta.
Mix thoroughly.

Serves 4-6.

vegan & gluten-free bean curry

olive oil
1 onion, chopped
1 carrot, sliced
1 celery stalk, sliced
2 tsp garam masala
1/2 tsp turmeric
1 zucchini, quartered lengthwise and sliced
1 medium potato, cut into 1/2" dice
1 sweet potato, cut into 1/2" dice
1 can vegetable (if non-vegan: chicken) broth
2 cans great northern beans, drained and rinsed
1 bay leaf
salt
pepper

Saute onion, carrot, and celery in olive oil for three minutes.
Mix in garam masala and turmeric.
Add rest of ingredients.
Bring to a boil.
Lower heat, cover, and simmer for 30 minutes (until potato is cooked).

Serves 6 over brown rice.

a healing drink

Taken twice a day (after meals) this drink reduces coughing and improves breathing.

2 Tbsp organic apple cider vinegar
5 tsp lemon juice
1/2 tsp baking soda
approx 1/2 cup warm water

protein content in vegan food

[in each category foods are listed from highest to lowest protein content]

seeds & nuts

soynut
sunflower seed/peanut
sesame seed/pumpkin seed/almond
pistachio
brazil nut/walnut/hazelnut/flax
cashew/pinenut
macadamia/pecan
chestnut


beans

soybean
lentils
adzuki/cannellini/cranberry
navy/split-pea
anasazi/black/garbanzo/great-northern/kidney/lima/pink
black-eyed-pea/mung/pinto
fava
green pea


grains

triticale
wheat
millet
amaranth/oat/wild-rice/rye
buckwheat/oat-groat/teff/couscous/bulgur-wheat
barley/quinoa/brown-rice/spelt
white-rice
corn


vegetables

corn/baked-potato-with-skin
artichoke/collards/peas
sweet potato/kohlrabi/jerusalem-artichoke/fennel/swiss chard
asparagus/string-beans/broccoli/brussels/rutabaga/squash


fruits

sapote
cherimoya
avocado/durian
pomelo
mulberry/jackfruit/currant/casaba-melon/blackberry/banana
pomegranate


nut butters

peanut
almond
soynut
tahini
cashew


milk substitutes

soy
rice & soy
multigrain
oat
almond
rice


soy products

tempeh
textured vegetable protein
firm tofu
soft tofu

vegan & gluten-free lasagna

10" x 8" or 11" x 7" roasting pan

6 pieces of gluten-free lasagna

1 slice bacon, diced (non-vegan option)
1 Tbsp olive oil
1/2 onion, diced
1/2 bell pepper, diced
1 carrot, diced
1 stalk celery, diced
2 cloves garlic, minced
1 tsp dried thyme
1 bay leaf
2 pounds tomatoes, diced
1/2 tsp raw honey
salt
pepper

2 cups cooked black beans

2 Tbsp olive oil
large heap of fresh spinach, washed, dried
1 zucchini, halved lengthwise, sliced thinly
2 cloves garlic, minced

2 Tbsp olive oil
2 Tbsp potato starch
1 cup almond milk
1/2 cup ground almonds
1/3 pound diced firm tofu
3 shakes of nutmeg
1/4 tsp cinnamon
salt
pepper

In medium saucepan saute bacon in olive oil for 1 minute.
Add diced vegetables. Saute for 5-10 minutes.
Add tomatoes, honey, and seasonings and bring to boil.
Simmer uncovered for 40 minutes until sauce has boiled down some.
Mix cooked black beans into sauce.

Preheat oven to 300 convection (325 standard).

In large saute pan, warm olive oil at medium-high heat.
Add zucchini and garlic and cook 1 minute.
Add spinach and move around gently until spinach has wilted.
Turn heat to high and boil off liquid.
If excess liquid, pour some of it off, then boil off rest.

Warm almond milk in microwave for 1 minute.
In small saute pan, warm olive oil at medium-low heat.
With whisk or heat-proof rubber spatula, mix in potato starch and cook 1-2 minutes.
Mix in almond milk and heat until thick (may happen immediately).
Mix in ground nuts, diced tofu, and seasonings.

In roasting pan, place 2 pieces of lasagna.
Layer over them 1/3rd of tomato sauce, then 1/2 of green vegetables, then 1/2 half of almond sauce.
Layer 2 more pieces of lasagna.
Layer 1/3 of tomato sauce, rest of green vegetables, rest of almond sauce.
2 more pieces of lasagna.
Rest of tomato sauce.

Bake covered with aluminum foil for 45 minutes.

Serves 4-5.

vegan & gluten-free blueberry pancakes

[revised 06/14/09]

1/2 cup Bette Hagman's gluten-free flour mix
1/2 cup Bette Hagman's featherlight flour mix
1/2 cup sweet potato flour
1/2 cup ground almonds
1 Tbsp baking powder
1/2 tsp salt
1/4 tsp xanthan gum

1 mashed banana
1 1/2 cup almond milk
1 oz (2 Tbsp) oil
1 oz (2 Tbsp) honey
1 teaspoon vanilla extract

approx 1 cup fresh or frozen blueberries

Mix dry ingredients together in large bowl.
Mix wet ingredients together in small bowl.
Add blueberries to dry ingredients and mix some.
Pour wet into dry, mix with a rubber spatula as little as you possibly can.

Allow batter to sit for 45 - 60 minutes.

Cook pancakes on oiled griddle or bake at 425 for 15 minutes in well-greased pans.

If you have extras, they are delicious warmed up in the microwave.

1995 letter to Lancet re melatonin

Melatonin for treatment of chronic refractory sarcoidosis

SIR -- Melatonin has an immunoregulatory action,(1) and an in-vivo inhibitory effect on tumour-cell growth as well as on the proliferation of different cell types.(2) This has led to the use of melatonin in the treatment of solid tumours.(3) Melatonin also inhibits growth of fibroblasts derived from schleroderma (unpublished). Sarcoidosis results from an exaggerated cell-immune response to a variety of antigens. T lymphocytes are thought to be the main cell triggered by this process with consequent proliferation and activation.(4) Sarcoidosis of the lungs is characterised by granulomatous inflitration of the alveolar-capillary space followed by fibrosis. Treatment is usually with steroids; methotrexate, chloroquine, or azathioprine may also control acute disease but have pronounced side-effects. We report the treatment with melatonin of two cases of chronic sarcoidosis unresponsive to long-term steroid therapy.

A 34-year-old woman with sarcoidosis since 1990 had steroid treatment for 16 months from diagnosis with no improvement of her chest radiograph. She had exertional dyspnoea; FVC was reduced to 70% of predicted and DL(co) to 60% of predicted. High-resolution computed tomography (CT) of the lung showed swelling of hilar lymphnodes and a diffuse fibrosis characterised by interstitial reticular parenchymal infiltrates and thickening of bronchial walls. Serum angiotensin-converting-enyme (ACE) values were increased (180 U/L, colorimetric method. normal range 80-120 U/L). After the patient refused immunosuppressive therapy, 20 mg of melatonin daily (at 2000 h) was started with her consent. 4 months later, dyspnoea had disappeared and the chest radiograph showed reduction of the reticular nodulation and the DL(co) was 85% predicted. ACE values were normal (10 U/L). Melatonin was continued and a year later, a chest radiograph showed no interstitial involvement. In September, 1993, melatonin was tapered to 10 mg daily and discontinued in June, 1994. In January, 1995, CT confirmed disappearance of the interstitial involvement and reduction of hilar lymphnodes.

In 1992, sarcoidosis was diagnosed after a skin biopsy in a 45-year-old woman with reddish nodular papules on her right knee, which spread to her right cheekbone, left ear, and right elbow. Chest radiograph showed interstitial nodules; a gallium scintiscan was positive. 9 months of steroid therapy (15 mg prednisone per day) did not improve the chest radiograph and she complained of increased exertional dyspnoea. Lung CT showed swelling of hilar lymphnodes and micronodular and nodular interstitial images. ACE concentrations were increased (160 U/L). After treatment with 20 mg melatonin daily (at 2000 h) for 5 months, the skin lesions were almost completely cleared, and dyspnoea reduced. After melatonin was discontinued she reported relapse with presence of skin lesions and dyspnoea after 6 months. Melatonin for 3 months again cleared the skin lesions and abolished dyspnoea. CT showed disappearance of lymphnode swelling and interstitial thickening.

Resolution of symptoms and radiological findins of these two cases of chronic sarcoidosis, previously unresponsive to steroid treatment, suggest that melatonin might be a useful treatment. There were no side-effects. Further studies on acute sarcoidosis and on more patients with chronic sarcoidosis are needed to validate our observations.

*Matteo L Cagnoni, Arrigo Lombardi, Marco Matucci Cerinic, Giovanni L Dedola, Albert Pignone
*Via Bolognese 178, 50139 Florence, Italy; Institutes of Dermatology, University of Siena; Institute of Internal Medicine IV, University of Florence; Radiology Unit, Azlenda Ospedaliera Careggi, Florence; and Institute of Internal Medicine, University of Cagliari

(1) Maestroni GJM, Conti A, Pierpaoli W. The immune regulatory role of melatonin. In: Gupta D, attanasio A, Reiter RJ, eds. The pineal gland and cancer. Brain Research Promotion, Tubingen, 1988: 33-143.

(2) Lapin V, Ebels I. The role of the pineal gland in neuroendocrine control mechanism of neoplastic growth. J Neurol Transm 1981; 50: 275-82.

(3) Neri B, Gemelli MR, Cini G. Effects of melatonin administration on cytokine production in patients with advanced solid tumors. Oncol Rep 1994; 1:1-13.

(4) James DG, Jones WW. Immunology of sarcoidosis. Am J Med 1982; 72:5-13.

egg substitute

If you're not eating eggs but want to bake, try using raw mashed banana or pureed pumpkin in place of the egg -- 1/4 cup (2 ounces) of replacement per egg.

vegan & gluten-free breakfast

We drink a fresh fruit smoothie first thing every morning. Fruits include banana, berries, mango, melon, pineapple, and whatever else is around.

Half hour to an hour after the smoothie we eat one of the following combinations:

apple wedges spread with almond nut butter
orange wedges
potato homefries (sweet potato and white potato)

corn bread (gluten-free)
mango chunks
tofu sauteed and seasoned with non-wheat tamari

avocado
warmed corn tortillas to build tacos from
raw vegetables (bell peppers, carrot, cucumber, lettuce, tomato)
refried beans

blueberry muffins (gluten-free)
kiwi slices
trail mix

avocado on crackers (gluten-free)
granola (gluten-free) and trail mix with non-fat plain yogurt (dairy or soy)

orange wedges
blueberry pancakes (gluten-free)

If we're without access to a kitchen . . .

fresh fruit
energy bar (gluten-free)
seaweed or sesame seed ricecake

melatonin/sarcoidosis research

[from Journal Pineal Research, 2006 Sep;41(2):95-100]

Melatonin is a safe and effective treatment for chronic pulmonary and extrapulmonary sarcoidosis.

Pignone AM, Rosso AD, Fiori G, Matucci-Cerinic M, Becucci A, Tempestini A, Livi R, Generini S, Gramigna L, Benvenuti C, Carossino AM, Conforti ML, Perfetto F.

Section of Rheumatology, Department of Internal Medicine, University of Florence, Florence, Italy. pignone@unifi.it

Chronic sarcoidosis (CS) is often unresponsive to usual treatments. Melatonin, an immunoregulatory drug, was employed in CS patients in whom usual treatments were ineffective or induced severe side effects. Melatonin was given for 2 yr (20 mg/day in the first year, 10 mg/day in the second year) to 18 CS patients. Pulmonary function tests, chest X rays, pulmonary computed tomography, Ga(67) scintigraphy and angiotensin-converting enzyme (ACE) were assayed at baseline and in the follow-up. Normalization of ACE, improvement of pulmonary parameters and resolution of skin involvement were found in the patients given melatonin. After 24 months of melatonin therapy, hylar adenopathy completely resolved in eight patients and parenchymal lesions were markedly improved in all patients; in the five patients with reduced diffusion capacity of the lung for carbon monoxide, the values normalized after 6 months of therapy and remained stable until month 24. After 24 months, Ga(67) pulmonary and extra-pulmonary uptake was totally normalized in seven patients and, at month 12 months, ACE was normalized in six patients in which the values were high at the baseline. Skin lesions, present in three patients, completely disappeared at month 24 months. No side effects were experienced and no disease relapse was observed during melatonin treatment. Melatonin may be an effective and safe therapy for CS when other treatments fail or cause side effects.

food combination table

[from Natalia Rose's The Raw Food Detox Diet: The Five-Step Plan for Vibrant Health and Maximum Weight Loss, Regan Books, 2005]

We are not rigid followers of this food separation advice, but it's food for thought.

Rose divides foods into five categories and suggests that we eat foods from only one category at a time (exceptions noted below).

fleshes: chicken, eggs, fish, game, meat, raw cheese, shellfish

fresh fruits: banana, berries, citrus, grapes, nectarines, plums, etc.

nuts/seeds/dried fruits: mature coconut, raw nuts, raw seeds, raw unsulfured dried fruits

starches: avocadoes, brown rice, cooked corn, legumes, pasta, sweet potatoes, whole grain breads, young coconut

vegetables (raw or steamed): includes potato and raw corn

Rose's rules:

Don't mix food categories in the same meal.

Wait 3-4 hours before eating from a different food category.

Eat fruit only on an empty stomach.

Bananas can be eaten with fresh fruit, dried fruit, and avocados.

Raw vegetables can be eaten with any category except fruit.

Steamed vegetables (except for sweet potatoes and winter squash) can be eaten with fleshes.

Vegetables can be eaten with starches.

To understand the theory behind this strategy, buy Natalia Rose's book @ Amazon

Bette Hagman's gluten-free flour mixes

Mix these combinations together and store in airtight containers.

Gluten-free mix:

1 1/2 cups (7.5 oz) rice flour
1/2 cup (2.5 oz) potato flour
1/4 cup (1.25 oz) tapioca flour

Potato-flour mix:

1 1/4 (6.25 oz) cups rice flour
1 cup (5 oz) tapioca flour
3/4 cup (3.75 oz) potato flour

Featherlight rice flour mix:

1 cup (5 oz) rice flour
1 cup (5 oz) cornstarch or arrowroot
1 cup (5 oz) tapioca flour
1 Tbsp potato flour

Light bean-flour mix:

1 cup garfava (5 oz) flour
1 cup (5 oz) tapioca flour
1 cup (5 oz) cornstarch or arrowroot

Four-flour bean mix:

2/3 cup (3.4 oz) garfava flour
1/3 cup (1.65 oz) sorghum flour
1 cup (5 oz) tapioca flour
1 cup (5 oz) cornstarch or arrowroot

Note: Although Hagman claims a difference, I find that tapioca flour = tapioca starch; potato flour = potato starch.

vegan & gluten-free corn muffins & corn bread

1 cup (8 oz) almond milk
1 banana (approximately 4 oz) (or 2 oz banana, 1 egg)
1/4 cup (2 oz) olive oil
1/4 cup (2 oz) raw honey

1 cup (5 oz) Bette Hagman's Featherlight flour mix
1 cup (5 oz) coarse-ground corn meal
3/4 teaspoon salt
1/2 teaspoon baking soda
2 teaspoons baking powder
1/4 teaspoon xanthan gum
1/4 tsp ground ginger
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg

kernels from one raw ear of corn (or 1 can shoepeg corn)
chopped almonds or pecans

Whisk together dry ingredients.
Mix in corn and almonds.
Whisk together wet ingredients.
Mix wet ingredients briefly into dry ingredients.
Pour batter into an olive-oiled non-stick muffin tin.
Bake for 25 minutes in 350 degrees convection oven (375 standard oven).


recipe modifications for corn bread

Olive-oil an 8-9" square baking tin.
Line pan with wax paper (unless you're using a non-stick pan).

Chop into 1/4" dice 1/4 each of a green/orange/red bell pepper.
Also onion, carrot, celery -- any vegetable that appeals to you.
Saute for 5 minutes in olive oil with salt and pepper.

Add sauteed vegetables, broken pecans, and dried cranberries to the dry ingredient mixture in place of the almonds.

Pour batter into square baking tin instead of muffin tin.
Bake 25 minutes or until toothpick comes clean.


bean modification for corn bread

Instead of Bette Hagman's Featherlight flour mix, use the following:

1/3 cup fava bean flour
1/3 cup garbanzo bean flour
1/3 cup tapioca flour (starch)

trail mix

Into a large see-through jar, pour equal amounts of the any or all of following raw and/or dried foods:

almonds
brazil nuts
cashews
hazelnuts
pecans
pine nuts
pistachios
walnuts
pumpkin seeds
sunflower seeds
dried cherries
dried cranberries
raisins (golden & black)

Cover the jar and pour back and forth until the ingredients are well-mixed.

snacks

On this diet, we feel far less need to snack between meals. After a meal, we are satisfied but not bloated. If we want a sweet finish to the meal, we eat a few grapes. But sometimes we want to snack, and here's what we snack on:

any & all fresh raw fruit & vegetables
cornchips
dry-roasted edamame (soybeans)
hummus (homemade) or nut butter on apple or pear slices
popcorn
ricecakes
ricechips
trail mix (homemade)
unsweetened banana chips

If you eat processed food for snacks, don't buy before reading the label. Don't buy anything that has a long list of ingredients. A good list contains one to four ingredients; the best list has one ingredient. Nut and seed butters, for example, have one ingredient. For example, corn chips and rice chips should say corn, oil, and possibly salt. Edamame (soybeans) should say soybeans and possibly salt. Ricecakes should say rice and possibly seaweed or sesame seed.

Don't buy any processed food that contains refined sugars, especially corn syrup. You may decide to allow agave nectar or brown rice syrup. Don't buy foods that contain preservatives, hydrogenated oil, or artificial coloring.

Anything marked gluten-free or vegan is likely to be safe, but if you're not eating wheat, look carefully for wheat or gluten content in vegan packaging.

supplements and pain relievers

We take vitamins with breakfast:

vitamin B
vitamin C
vitamin D
calcium
garlic
magnesium

When we have an upset stomach, we eat a small chunk of raw or candied ginger.

For muscle or joint pain, we take ibuprofen.

protein

What are the protein sources in our diet?

beans

buy dry beans in bulk from health food stores or Trader Joe's
dry roasted edamame (soybean) are a good snack
soy milk

raw nuts and seeds

raw means not roasted or boiled, not salted
buy nuts and seeds in bulk at Costco, Trader Joe's, or the health food store
nuts: almonds, brazils, cashews, macadamias, pecans, pine nuts, pistachios, walnuts
seeds: flax, pumpkin, sesame, and sunflower
nut butters: read the label, nuts should be the only ingredient
nut milk: almond milk is available from health food stores

tempeh

a fermented soybean product
read the label to make sure it contains only those foods you want to eat
cut in cubes or chunks and use in soup, stew, stirfry instead of meat

tofu

buy blocks of soft or firm tofu
eat raw or sauteed in olive oil
often cheaper and fresher if you buy from an Asian grocery

other sources

many foods (e.g., beans, corn, potatoes) contain lesser amounts of protein than those listed above
some foods (e.g., beans, rice) contain incomplete protein
you can combine foods (e.g., beans & rice) to make a complete protein meal

once or twice a week we eat organic poultry and/or fish
at first we ate only non-farmed river fish (catfish, trout)
now we also eat locally-caught shrimp and ocean fish