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Jackfruit Prep
 
Author: 
Jackfruit is an amazing substitute for meat in countless recipes, but it needs to be prepped properly. That starts with getting the right kind -- Young Green Jackfruit in Brine -- the one in syrup will not work. You can find it at a good Asian supermarket or online. By the time you prep it correctly a 20 oz. can only yields about 170 gm of usable jackfruit.
Instructions
  1. First, the Jackfruit needs to be soaked and rinsed a bunch of times. This means soaking it in cold water, swishing it around and dumping the water. You need to repeat this 4 times to get rid of the brine taste. Then squeeze it dry.
  2. Next you need to remove the core.

  3. Remove the seeds.

  4. Brown the jackfruit.



 
Ethan's Braised Briskphet
 
Author: 
Nutrition Information
  • Yield: 10 slices
  • Serving size: 2 slices with gravy
  • Phe Per Serving: 51 mg
  • Mg phe/ Gm food: .63 mg/gm briskphet only
  • Calories Per Serving: 848 kcal
  • Phe Per Recipe: 170 kcal
  • Calories Per Recipe: 254 mg
  • Protein Per Serving: 1.24 gm
Prep time: 
Cook time: 
Total time: 
This recipe is for Ethan and his mom Carrie. Happy Passover! It is a sliceable briskphet that gives you a real “meat” and potatoes meal. The briskphet pattie can be frozen once baked and saved for a later date. If you want the flavor with half of the work, then just prepare to step 4, not making the patties, and go to step 9 to complete the gravy. It is delicious both ways and I am guessing it could be made in the slow cooker for an even easier prep, making it suitable for a midweek meal and not just a special treat.
Ingredients
  • 170 gm (start with full 20 oz. can) young green jackfruit in brine prepped as described below [56 mg]
  • 1 tablespoon olive oil
  • 1 tablespoon butter [6 mg]
  • 135 gm (1) onion, halved and sliced thin [34 mg]
  • 1 ½ teaspoons brown sugar
  • 6 gm (2 clove) garlic, minced [10 mg]
  • 5 gm (1 teaspoon) tomato paste [7 mg]
  • 240 gm (1 cup) vegetable broth, preferably Swanson [10 mg]
  • 30 gm (2 tablespoons) dry red wine [1 mg]
  • 2 bay leaves
  • 2 sprigs fresh thyme
  • 75 gm (1 ½ slices) CFL sandwich bread or your favorite LP kind, lightly toasted [31.5 mg]
  • 50 gm cooked short grain brown rice [59 mg]
  • 5 gm (1 teaspoon) Worcestershire sauce [4 mg]
  • 30 gm (1/4 cup) CFL baking mix [18 mg]
  • 1 tsp konjac
Gravy
  • 1 teaspoon apple cider vinegar
  • 4 gm (1 teaspoon) original beef flavored bisto [3 mg]
  • 60 gm (1/4 cup) of vegetable broth [2 mg]
  • 1 tablespoon butter [6 mg]
  • 4 gm (1 tablespoon) fresh parsley, minced [6 mg]
Instructions
  1. Heat oven to 300 degrees.
  2. Drain the jackfruit. Soak in cold water, swish around. Drain, soak in fresh water, swish, drain and repeat to remove the brine. Remove the core, which kind of looks like the center of a pineapple. Discard the seeds. Squeeze dry in a clean kitchen towel. In the end, you will only have about 170 gm of jackfruit. Step by step photos of jackfruit prep.
  3. Heat oil in small dutch oven over medium high heat. Add the prepared jackfruit and brown lightly, about 8 minutes. Remove from the pot and set aside. Add a tablespoon of butter and the onions to the pot, brown sugar, ½ teaspoon salt. Cook until onions are starting to brown, about 10 minutes.
  4. Stir in the garlic and tomato paste and cook until fragrant, about 30 seconds. Stir in the red wine, making sure to scrape up the bits at the bottom of the pan (that is where the flavor is). Simmer for a minute or two. Add in the jackfruit. Add the vegetable broth, bay leaves and thyme. Bring to a simmer, cover and cook in the oven for about 40 minutes.
  5. Increase oven temperature to 350 degrees.
  6. Meanwhile put the lightly toasted bread in the food processor and pulverize until you have crumbs. Transfer to a medium sized bowl. Put the rice in the food processor. Pulse until the rice gets a little sticky, about 30 seconds. Add to the bowl with the breadcrumbs
  7. Transfer the jackfruit and the onion mixture to a food processor, pulse briefly, leaving behind the broth for the gravy. Transfer to the bowl with the rice and breadcrumbs. Add the baking mix and worcestershire sauce.
  8. Dissolve the konjac in 30 gm (2 tablespoons) of the cooking broth. Add to the bowl. Divide the mixture in half and form each into a one in thick rectangle and bake for 30 minutes, turning once. Allow to cool. You can keep in the fridge for up to three days or freeze at this point.
  9. Discard the bay leaves and thyme in the pot. Stir in the vinegar. Dissolve the bisto into the ¼ cup of vegetable broth and add back to the remaining broth. Heat until it thickens. Add a tablespoon of cold butter and the fresh parsley.
  10. Slice the briskphet patties into 1 inch slices on a slight bias. In a lightly oiled skillet, pan fry the slices until browned, about 3 minutes each side. Add the gravy and simmer for 5 minutes. Serve immediately.


 
Matzo Ball Soup (recipe in progress)
 
Author: 
Nutrition Information
  • Yield: 10 Matzo, 5 servings
  • Serving size: 2 matzo balls with 1 cup of broth
  • Phe Per Serving: 76 mg* see notes
  • Calories Per Serving: 228 kcal
  • Phe Per Recipe: 378 mg
  • Calories Per Recipe: 1142 kcal
Prep time: 
Cook time: 
Total time: 
Sorry this is down to the wire for those celebrating Passover. It took awhile to get a nice soft light matzo. I am still tweaking the cooking time, method and size of the matzo ball because at the moment they go from underdone to a small ball of starchy yuckiness in the blink of an eye. Those that work are amazing, but I am hoping there is a way to improve the end number of delicious matzo balls. For those of you needing the recipe now, I figured you would forgive me the exasperation of a few wasted matzo balls if I gave you the heads up. For those who do not need to make this for Passover, give me a week or two to figure out how to get those darn balls cooked to perfection more consistently.
Ingredients
Soup Base
  • 1 tablespoon butter
  • 1 large onion, cut into big chunks
  • 1 large carrot, cut into big chunks
  • 1 stalk celery, cut into big chunks
  • 2 cloves garlic, smashed
  • 2 bay leaves
  • 1 kombu
  • 6 cups vegetable broth, preferably Swanson’s
  • 2 sprigs thyme
  • 1 three- inch sprig fresh rosemary
  • 1 bunch of parsley stems
  • 1 teaspoon salt
  • 1 teaspoon black peppercorns (whole)
Matzo Balls
  • 65 gm (1/2 cup) CFL baking mix [39 mg]
  • 60 gm (1/2 cup ) absolute gluten free crackers, preferably onion flavored (or GF matzo), ground [69 mg]
  • 2 teaspoon baking powder
  • ½ teaspoon sugar
  • ¼ teaspoon pepper [2 mg]
  • 3 tablespoons butter melted (or rendered chicken fat) {18 mg]
  • 4 gm (1 tsp) Osem consommé* (or chicken flavored bisto granules) [13 mg]
  • 90 gm (1/3 cup + 2 tsp) setlzer
  • 10 gm whipped egg white [69 mg]
Boiling Broth
  • 2 quarts vegetable broth, preferably Sanson
  • 2 teaspoons Osem Consomme (or Edward and Sons Not chick’n bouillion cubes, or 2 teaspoons chicken flavored bisto)
Instructions
  1. In a large pot, melt the butter and add the veggies. Cook for about 5 minutes on low until onions become a little translucent. Add the broth and herbs. Bring to a boil, skim the top. Reduce heat and gently simmer, covered for about 30 minutes.
  2. Pour stock through a fine-mesh sieve into a large bowl and discard solids. The stock can be chilled 3 days in the refrigerator or frozen 1 month.
  3. Bring the boiling broth to a boil.
  4. In the bowl of a food processor, pulverize the Absolute Gluten free crackers to a meal. Place in a medium sized bowl with the baking mix, baking powder, sugar and pepper. Mix to combine.
  5. Meanwhile, whip the egg whites until they are glossy and firm. I whip the entire egg white of a large egg and measure out the 10 gms, otherwise there is not enough in the bowl to whip.
  6. Combine the melted butter and chicken flavored granules. Add to the dry mix with the seltzer. Fold in the egg whites. The batter does not keep well in the fridge because as the starch thickens, the balls become dense so you need to boil right away.
  7. Run your hands in water so that they are thoroughly wet. Form matzo malls by dropping spoonfuls of the batter approximately 1 inch in diameter into the palms of your wet hands and roll them loosely into balls. (if you pack them they will be heavy). Drop them into the low boiling matzo broth one at a time. Cook for approximately 7 to 9 minutes. Take one out and test it. WARNING: In a short period of time they go from underdone to a small ball of starchy goo so do not step away during this process. Remove from the boiling broth. You can store the boiled matzo balls in the fridge in a covered container without broth. If your first batch does not work (took us about three tries to get it right once we had recipe down pat), then replace the boiling broth with a fresh batch seeing as it gets thick and starchy after a bit.
  8. To serve: Bring the prepared vegetable broth to a simmer. If the matzo balls were in the fridge, gently simmer for three minutes to heat through. Otherwise, just ladle soup and a few matzo balls into a bowl. Eat immediately.
* Osem consomme is not in the How Much Phe database. It is 6 gm protein per 100 gm of powder. Since 6 gm is a rounded number, we went with 6.5 gm and multiplied it by 50 to get a phe estimate.** The phe content for the matzo balls alone is 22 mg per ball, assuming you make 10*** Swanson's vegetable broth is 9 mg per cup. We added vegetables to it to get a richer flavor, but were unsure how to calculate the phe since the veggies are discarded. We assume it would then be double Swanson's number, but to be safe we tripled it.


 
Shepherd's Pie
 
Author: 
Nutrition Information
  • Yield: 6 servings
  • Serving size: 198 gm
  • Phe Per Serving: 133 mg
  • Mg phe/ Gm food: .67 mg/gm
  • Calories Per Serving: 214 kcal
  • Phe Per Recipe: 797 mg
  • Calories Per Recipe: 1284 kcal
  • Protein Per Serving: 3.47 gm
Prep time: 
Cook time: 
Total time: 
This mushroom stew blanketed under a mashed potato top is a hearty meal that should not just be made on St. Patrick’s day. It is one of Molly’s favorites. I will often double the mushroom filling and freeze in individual tins so that I can just add mashed potatoes for a nice dinner during the week. Try to hunt down Bisto. Both the original and chicken flavored make amazing quick gravies and do not contain beef or chicken. If you cannot find it, make a slurry with two teaspoons of cornstarch.
Ingredients
  • 30 gm (2 tablespoons) olive oil
  • 300 gm (about 15) cremini or (3) Portobello mushroom, finely diced [231 mg]
  • 150 gm (1 small) eggplant, peeled and finely diced [66 mg]
  • 60 gm (2) carrot, finely diced [13 mg]
  • 150 gm (1/2) onion, finely chopped [38 mg]
  • 10 gm (2 cloves) garlic, minced [17 mg]
  • 16 gm (1 tablespoon) tomato paste [21 mg]
  • 60 gm (¼ cup) Guinness (or dry red wine) [3 mg]
  • 300 gm (1 ¼ cup) vegetable broth, ¼ cup reserved for Bisto slurry [12 mg]
  • 5 gm (1 teaspoon) Worcestershire sauce [5 mg]
  • 1 gm (1 teaspoon) minced fresh thyme leaves [2 mg]
  • 1 gm (1 teaspoon) minced fresh rosemary [1 mg]
  • 12 gm (1 tablespoon) Bisto original gravy granules [8 mg]
  • 12 gm (3 tablespoons) fresh parsley [18 gm]
  • 1 tablespoon butter [6 mg]
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper [4 mg]
  • 425 gm (3 medium) potatoes, peeled and quartered [302 mg]
  • 2 tablespoons butter [12 mg]
  • 30 gm (2 tablespoons) heavy cream [31 mg]
  • 80 gm (1/3 cup) rice milk [8 mg]
  • salt & pepper to taste
Instructions
  1. Preheat oven to 450 degrees.
  2. In a large skillet, heat one tablespoon of olive oil over medium high heat. Add the mushrooms and cook until lightly browned, about 5 to 6 minutes. Add remaining oil and eggplant, carrots and onion. Cook an additional 5 minutes, stirring occasionally. Add the garlic and tomato paste and cook for one minute.
  3. Stir in the Guinness and Worcestershire sauce, scraping up the browned bits on the pan. Cook on medium heat until the stout is reduced to half the amount, about 5 minutes. Add one cup of the vegetable broth, the thyme, rosemary, salt and pepper. Simmer for 10 minutes.
  4. Mix the Bisto with the remaining ¼ cup of vegetable broth. Add to the vegetable mixture. Stir while the sauce begins to thicken. Off the heat, stir in the parsley and butter. Transfer the mixture to a 2 quart shallow baking dish or pie plate (or make individual shepherds in smaller tins to freeze for later).
  5. Meanwhile, place the potatoes in a pot with cold water salted water. Cover and bring to a boil, then reduce to a simmer and cook until the potatoes are tender and a fork can easily slip through the center, about 15 minutes. Drain the potatoes. Melt the butter and heat the cream and vegetable broth in the pot. Put the potatoes through a ricer and add to the pot. Season with salt and pepper to taste.
  6. Place the shallow casserole pan (or pie plate) on a baking sheet (in case the filling bubbles over while coking). Drop spoonfuls of the mashed potatoes around the perimeter of the dish. Use a rubber spatula and spread the potatoes out, attaching them to the rim of the plate to seal the edges (and reduce the bubbling out of the dish). Drop the remaining mashed potatoes in the center of the dish and smooth the top with the spatula. Bake until the edges are bubbling and the top is lightly browned, about 30 minutes. Let cool 10 minutes before serving.


 
Blueberry Muffins
 
Author: 
Nutrition Information
  • Yield: 12 muffins
  • Serving size: 1 muffin
  • Phe Per Serving: 26 mg
  • Calories Per Serving: 265 kcal
  • Phe Per Recipe: 312 mg
  • Calories Per Recipe: 3180 kcal
  • Protein Per Serving: .59 gm
Prep time: 
Cook time: 
Total time: 
These delicious muffins are better than any bakery. You can keep them simple and just make the muffin or get super fancy and add the crumble and glaze. Change them up and make raspberry lemon muffins or orange cranberry.
Ingredients
For the Topping:
  • 2 tablespoons unsalted butter, cold [24 mg]
  • 30 gm (1/4 cup) CFL baking mix [19.5 mg]
  • 14 gm (2 tablespoons) tapioca starch
  • ¼ tsp xanthan gum
  • 2 tablespoons granulated sugar
  • 2 tablespoons brown sugar [1 mg]
  • ¼ teaspoon ground cinnamon [1 mg]
  • ¼ teaspoon salt
For the Muffin:
  • 260 gm (2 cups) CFL baking mix [156 mg]
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1 tablespoon lemon zest (zest from 2 lemons) [1 mg]
  • ½ cup (1 stick) unsalted butter, at room temperature and cut into medium chunks [48 mg]
  • ¾ cup granulated sugar
  • 1 teaspoon vanilla extract
  • 150 gm so delicious coconut yogurt [19 mg]
  • 210 gm (1½ cup) cups fresh blueberries [50 mg]
  • 60 gm (1/4 cup) fresh squeezed lemon juice [5 mg]
For the Glaze (optional)
  • Whisk together ½ cup powdered sugar, 1 tablespoon lemon juice
Instructions
  1. Place a rack in the center of the oven and preheat oven to 350 degrees F. Line a muffin pan.
  2. Prepare the topping: In a small bowl, combine the baking mix, tapioca flour, xanthan gum, sugars, salt and cinnamon. Mix briefly and add the cold butter chunks. With your fingers, pinch the butter into the dry mix until ¼ inch crumbs form. Set aside in the fridge while you prepare the batter.
  3. In a medium sized bowl, whisk together baking mix, baking soda, baking powder, salt and lemon zest. Set aside.
  4. In the bowl of a mixer, beat the butter on low speed until soft and light. Increase speed to medium. Add sugar slowly, 1 tablespoon at a time, taking about 4 minutes to blend it well.
  5. Add the vanilla. Beat for one minute.
  6. Add about half of the dry starch mix to the butter sugar mix. Mix until just incorporated. Scrape down the bowl, add ½ of the yogurt. Again mix until just incorporated. Scrape down the bowl. Add half of the remaining dry mix. Mix until incorporated, scrape down the bowl. Add the remaining yogurt. Mix until incorporated, scrape down the bowl and add the remaining dry mix. Mix for one minute. The batter will be drier than a typical muffin batter, almost like a cookie dough. Don’t worry, you did not do anything wrong. Once you add the lemon juice, it will be the right consistency.
  7. Fold in the blueberries.
  8. Add the lemon juice, mix quickly briefly and move quickly to get the batter in the prepared pan and sprinkle with the crumb topping. The chemical reaction between the baking soda and lemon (which is what makes them rise) is very brief!
  9. Place in the oven and bake for about 25 minutes, or until a skewer in the center of the muffin comes out clean.
  10. Remove from the oven and allow to cool in the tin for 15 minutes. Remove from tin and allow to cool further on a wire rack.
  11. Once cooled, drizzle on glaze if desired.


 
Pasta Alfredo
 
Author: 
Nutrition Information
  • Yield: 1 serving
  • Serving size: 200 gm
  • Phe Per Serving: 92 mg
  • Phe Per Recipe: 545 kcal
  • Protein Per Serving: 2 gm
Prep time: 
Cook time: 
Total time: 
This could possibly be the simplest recipe on CFL's site, yet one of the most delicious. You can use this sauce for a nice pasta primavera as well (just add whatever veggies you like). We use the same sauce for our high protein version as well. It is so rich and flavorful.
Ingredients
  • 2 bundles Aproten fettucini or 80 gm Aprotein linguini [22 mg]
  • 3 gm (1 clove) garlic, minced [5 mg]
  • 1 tablespoon butter [12 mg]
  • pinch red pepper flakes
  • 30 gm (2 tablespoons) white wine or fresh lemon juice [1 mg]
  • 120 gm (1/2 cup) vegetable broth [5 mg]
  • salt & pepper to taste
  • 3 gm (5 leaves) freh basil, minced [3 mg]
  • 6 gm (1 ½ teaspoons) alouette garlic & herb spreadable cheese [19 mg]
  • 30 gm (2 tablespoons) heavy cream [31 mg]
Instructions
  1. Bring a large pot of salted water to a rapid boil. Add the low protein pasta and cook for only three to four minutes. Drain and set aside.
  2. In a skillet, add the butter, garlic and red pepper flakes. Cook one minute over medium heat. Add the white wine. Cook for two to three minutes, allowing the wine to reduce to half. Add the vegetable broth and salt & pepper to taste. Bring to a boil and add the al dente pasta. Cover and cook for an additional three minutes. Remove cover and reduce heat to low.
  3. Add fresh basil, alouette and heavy cream. Allow to heat through. Serve immediately.


 
Veggie Burger #2
 
Author: 
Nutrition Information
  • Yield: 5
  • Serving size: 1 burger (80 gm)
  • Phe Per Serving: 84 mg
  • Mg phe/ Gm food: 1.05 mg/gm
  • Calories Per Serving: 113 kcal
  • Phe Per Recipe: 420 mg
  • Calories Per Recipe: 566 kcal
  • Protein Per Serving: 1.92 gm
Prep time: 
Cook time: 
Total time: 
I have to confess, I was never 100% satisfied with my old veggie burger recipe. The texture just was not quite right. Then Konjac came into my life. This is the miracle ingredient I have been looking for when it comes to binding savory foods. These are seriously the best veggie burgers (high or low) that I have ever had. I do think that with a bit of work, I can bump down the phe a bit but since it works with Molly's diet, I was impatient and wanted to share right away. Enjoy on a low protein bun with ketchup, thousand island dressing or chipotle mayo. Top with pickles, red onion and lettuce.
Ingredients
  • 1 tablespoon brown sugar
  • 34 gm ketchup (2 tablespoons) ketchup [20 mg]
  • Tabasco to taste, optional
  • 5 gm (1 teaspoon) yellow mustard [8 mg]
  • 5 gm (1 teaspoon) Worcestershire sauce [5 mg]
  • 2 tablespoons olive oil
  • 150 gm (about 8) cremini or (2) Portobello mushrooms, finely diced [116 mg]
  • 60 gm (1/2 small) italian eggplant, peeled and finely diced [26 mg]
  • 75 gm (1/4) onion, finely diced [19 gm]
  • 5 gm (1 large clove) garlic, minced [8 mg]
  • ½ teaspoon chili powder, optional [6 mg]
  • ½ teaspoon salt
  • dash Tabasco, if desired
  • 1 tablespoon butter [12 mg]
  • 150 gm cooked short grain brown rice [177 mg]
  • 5 gm parsley [8 mg]
  • 50 gm (1 slice) of CFL bread lightly toasted [21 mg]
  • 1 teaspoon konjac
Instructions
  1. Combine the brown sugar, ketchup, mustard and Worcestershire sauce in a small bowl and set aside.
  2. In a large skillet, heat one tablespoon of olive oil over medium high heat. Add the mushrooms and cook until lightly browned, about 5 to 6 minutes. Add remaining oil and eggplant and onion. Cook an additional 5 minutes, sitting occasionally. Add the garlic, salt and chili powder and cook for one minute. The vegetable mix should be fairly dry. Add ½ of the ketchup mixture to the vegetables and and simmer an additional five minutes. Add the butter. Add Tabasco if desired. Remove from heat.
  3. In the bowl of a food processor process the lightly toasted slice of low protein bread until it is in crumbs. Add to a medium sized bowl and set aside. Add the brown rice and parsley to the food processor and process until the rice is a little sticky, about 30 seconds. Add the cooked vegetable mix to the rice and pulse 4 to 6 times to combine.
  4. Place the veggie and rice mixture into the bowl with the bread crumbs. Add the konjac to the remaining ketchup mixture. It will thicken considerably. Add to the vegetable mixture. Stir to combine thoroughly.
  5. Form into five 80 gm patties and put in the fridge for two hours. Freeze what you are not using in the next three days.
  6. Heat olive oil in a skillet. Cook burger for about three minutes, flip and cook another three minutes. Serve on low protein bun with desired toppings (chipotle mayo, red onion, lettuce, pickles, avocado, etc)


 
Sloppy Janes
 
Author: 
Nutrition Information
  • Yield: 8 servings
  • Serving size: 90 gm (1/2 cup)
  • Phe Per Serving: 71 mg
  • Mg phe/ Gm food: .78 mg/gm
  • Calories Per Serving: 90 kcal
  • Phe Per Recipe: 567 mg
  • Calories Per Recipe: 717 kcal
  • Protein Per Serving: 2.18
Prep time: 
Cook time: 
Total time: 
These delicious low protein Sloppy Joe's are perfect for dinner served with a side of oven roasted spicy fries. If you are making these for a young child or don't like spice, omit the chili powder and tabasco. The same sauce is delicious on chopped meat so it is easy to make a high and low protein version at the same time. It also freezes great. I prefer to hand chop the veggies but if you decide to use a food processor, make sure you do not over process the veggies or the texture will be mealy.
Ingredients
  • 30 gm (2 tablespoons) olive oil
  • 300 gm (about 15) cremini or (3) Portobello mushroom, finely diced [231 mg]
  • 150 gm (1 small) eggplant, peeled and finely diced [66 mg]
  • 150 gm (1/2) onion, finely chopped [38 mg]
  • 10 gm (2 cloves) garlic, minced [17 mg]
  • ½ teaspoon chili powder (optional) [2 mg]
  • 2 tablespoons brown sugar [1 mg]
  • 266 gm (1 cup) canned tomato sauce, not marinara [104 mg]
  • 120 gm (1/2 cup) ketchup [72 mg]
  • 30 gm (2 tablespoons) water
  • ½ teaspoon salt
  • 10 gm (2 teaspoons) yellow mustard [16 mg]
  • 10 gm (2 teaspoons) Worcestershire sauce [8 mg]
  • 2 tablespoons butter, cold and cut into 8 pieces [12 mg]
  • Tabasco to taste
Instructions
  1. In a large skillet, heat one tablespoon of olive oil over medium high heat. Add the mushrooms and cook until lightly browned, about 5 to 6 minutes. Add remaining oil and eggplant and onion. Cook an additional 5 minutes, stirring occasionally. Add the garlic and chili powder and cook for one minute.
  2. Stir in the brown sugar, tomato sauce, ketchup, water, salt, mustard and Worcestershire sauce. Simmer for twenty minutes. Season with Tabasco and additional salt and pepper to taste. Add the butter and allow it to melt into the sauce. Add a little extra water if the sauce gets too thick.
  3. Spoon ½ cup (90 gm) of the vegetable mixture into each low protein burger bun. Top with bread and butter pickles.
  4. To freeze: Line a baking sheet with waxed or parchment paper. Place 90 gm mounds on the paper. Once frozen, transfer to a Ziploc bag.
You can also use jackfruit to replace the mushrooms and eggplant in this recipe.Make mini buns and you can have a cute slider.


 
Crunchy Granola Bar
 
Author: 
Nutrition Information
  • Yield: 16 bars
  • Serving size: 1 bar
  • Phe Per Serving: 37 mg
  • Mg phe/ Gm food: 1.54 mg/gm
  • Calories Per Serving: 116 kcal
  • Phe Per Recipe: 585 mg
  • Calories Per Recipe: 1863 kcal
  • Protein Per Serving: .75 gm
Prep time: 
Cook time: 
Total time: 
Molly has been after me for quite some time to come up with a crunchy granola bar. I have fiddled in the past but never had anything I was happy with until recently. These simple bars are perfect for breakfast on the go or a quick snack. The bits that break off are great for a granola/yogurt parfait
Ingredients
  • 32 gm (2 cups) puffed rice cereal (different from rice krispies) [128 mg]
  • 30 gm (1/3 cup) rolled oats [203 mg]
  • 35 gm (1/2 cup) shredded unsweetened coconut [132 mg]
  • 56 gm (1 cup) snack factory GF pretzels [30 mg]
  • 60 gm (1/4 cup) coconut oil
  • 84 gm (1/4 cup) honey [8 mg] *
  • 60 gm (1/4 cup) pure maple syrup
  • 1 teaspoon vanilla extract
  • 30 gm (1/4 cup) wheat starch [3 mg]
  • ½ tsp salt
  • ½ tsp baking powder
  • ½ tsp xanthan gum
  • 6 gm (1 ½ teaspoons) plain original Metamucil
  • 9 gm (3 scoops) jarrow formulas inulin FOS **
  • 28 gm (1 cup) rice krispie cereal [91 mg]
Instructions
  1. Preheat the oven to 350 degrees. Line a baking sheet with parchment paper for easy cleanup.
  2. In a food processor, lightly pulse the puffed rice cereal to crush it a bit. (10 pulses for 2 seconds each should do it.) ) Spread the puffed rice cereal and oats on to the prepared baking sheet. Place in the oven and toast for 7 minutes. While the cereal is in the oven, place the GF pretzels in the fod processor and pulse 12 to 14 times for 2 seconds each. Add coconut and pretzel pieces to the cereal and toss well. Place back in oven and cook for 6 more minutes until the coconut lightly toasts and browns.
  3. In the meantime, combine the honey, maple syrup, coconut oil and vanilla extract in a small saucepan and place over medium heat for two minutes. Stir with a whisk. Turn off heat and set aside.
  4. Combine the wheat starch, xanthan gum, salt, baking powder, Metamucil and inulin fiber in a small bowl. Set aside.
  5. Once the puffed rice mixture is done, remove it from the oven and reduce heat to 300 degrees.
  6. In a large bowl, lightly crush the rice krispies with your hands. Add the puffed rice mixture and the honey combo. Stir to combine. Add the wheat starch mix. Thoroughly combine.
  7. Line a 9 x 13 baking pan with parchment paper and lightly grease with coconut oil. Turn the granola bar mixture on to the pan. Spread evenly, pressing down a bit to get a smooth top (I use a small rolling pin or offset spatula).
  8. Bake for 18 minutes. Remove from the oven and score the cooked granola into 16 bars. Once they cool completely (about one hour) use a serrated knife to fully cut into 16 rectangles.
  9. Store in a cookie tin up to one week.
* These bars are not overly sweet. You can add up to ½ cup honey if you have a sweet tooth* * inulin helps bind in the recipe, but has a few bonuses. It adds much needed fiber to low protein diet, it helps with calcium absorption and finally it is a prebiotic fiber that promotes healthy bacteria growth in the gut. Can you make these without it? I would say so -- you might need to increase the xanthan gum to 1 tsp. BUT did I mention that it helps in three areas that are of known issues with the low protein diet? (You can add it to CFL’s baking mix, pancake mix, etc. – 1 scoop per cup). You can order it through Amazon if you cannot find it at your local health food store. FLEXI-PHEIf these bars are too high for you, eliminate the oats, adding an extra ⅓ cup puffed rice, or even sub half of the puffed rice with crushed milupa lp-flakes.If these bars are too low for you, add more oats. Just decrease the amount of puffed rice (by cup not gram weight) equally.


 
Old Fashioned Molasses Cookies
 
Author: 
Nutrition Information
  • Yield: 36 cookies
  • Serving size: 1 cookie
  • Phe Per Serving: 5 mg
  • Calories Per Serving: 110 kcal
  • Phe Per Recipe: 192 mg
  • Calories Per Recipe: 3960 kcal
Prep time: 
Cook time: 
Total time: 
These spicy cookies are not for the faint hearted. They have a lovely zip that is perfect in the Fall or Winter with a cup of tea. If you do not like ginger, these babies are not for you. If you are a ginger lover, well then you are very welcome! If you are somewhere in between, eliminate the candied ginger and consider cutting the spices in half.
Ingredients
  • ¼ cup sugar
  • 290 gm (2 ¼ cup) wheat starch [23 mg]
  • 1 teaspoon xanthan gum
  • 1 teaspoon baking powder
  • ¾ teaspoon baking soda
  • 6 gm (1 tablespoon) ground ginger [14 mg]
  • 2 gm (1 teaspoon) ground cinnamon [3 mg]
  • 1 gm (1/2 teaspoon) ground nutmeg [2 mg]
  • ½ tsp salt
  • ¼ teaspoon freshly ground pepper [2 mg]
  • Pinch of ground cloves [1 mg]
  • 12 tbsp unsalted butter, softened [72 mg]
  • 165 gm (¾ cup) packed dark-brown sugar [5 mg]
  • 120 gm (6 tablespoons) unsulfured molasses
  • 40 gm (1/4 cup) candied ginger, minced (optional) [50 mg]
  • 90 gm (3/4 cup) craisins [18 mg]
Instructions
  1. Preheat oven to 375. Line cookie sheet with parchment paper. Set aside ¼ cup sugar in small bowl.
  2. Whisk together starch, baking powder, baking soda, ground ginger, cinnamon, nutmeg, salt, pepper, and cloves in a medium bowl; set aside.
  3. Beat the butter and brown sugar together using an electric mixer on medium speed until light and fluffy, 3 minutes. Beat in molasses until incorporated, about 1 minute.
  4. Add dry ingredients and mix on low speed until combined. Add craisins and candied ginger.
  5. Roll one tablespoon of dough into a ball, then roll in sugar that was set aside. Place on parchment lined cookie sheet, spaced two inches apart. (At this point, you can freeze cookie balls. Once hardened, transfer to a Ziploc bag.)*
  6. Bake cookies, one sheet at a time, for 10-12 minutes. The edges will be set, and the top cracked but center will be soft and a little underdone.
  7. Let cookies cool on the baking sheet for 10 minutes, then transfer to wire rack to cool.
*If baking frozen cookie balls, add 2-3 minutes to cooking time.


 
Pumpkin Scones
 
Author: 
Nutrition Information
  • Yield: 18 mini scones
  • Serving size: 1 scone
  • Phe Per Serving: 18 mg
  • Calories Per Serving: 146
  • Phe Per Recipe: 323 mg
  • Calories Per Recipe: 2633 kcal
Prep time: 
Cook time: 
Total time: 
When Starbucks started offering coconut milk and Molly started ordering a decaf pumpkin spice coconut latte, I knew she needed a treat to go with it. The uncooked scones freeze nicely, so no need to scoff them all before they go stale!
Ingredients
  • 260 gm (2 cups) CFL baking mix 
 [156 mg]
  • ⅓ cup (80 gm) brown sugar [3 mg]
  • 1 
tablespoon baking powder
  • ½ teaspoon salt
  • 3 gm (1 ½ teaspoons) ground ginger [7 mg]
  • 2 gm (1teaspoon) ground cinnamon [3 mg]
  • 1 gm (½ teaspoon) ground nutmeg [2 mg}
  • ¼ teaspoon ground cloves [1 mg]
  • 84 gm (6 tablespoons) cold butter cut into 24 pieces [36 mg]
  • 123 gm (3/4 cup) canned pumpkin [66 mg]
  • 45 gm (3 tablespoons) heavy cream [46 mg]
  • 1 teaspoon vanilla 12
Powdered Sugar Glaze
  • 120 gm (1 cup) powdered sugar
  • 1 tablespoon rice milk [1 mg] 8
  • pinch salt
Spiced Glaze
  • 1 tablespoon powdered sugar
  • ¼ teaspoon ground cinnamon [1 mg]
  • ¼ teaspoon ginger [1 mg] 2
  • dash ground nutmeg
  • dash ground cloves
Instructions
  1. Adjust oven rack to middle position and heat oven to 425 degrees.
  2. Combine baking mix, brown sugar, baking powder, salt, ginger, cinnamon, nutmeg and cloves in a large mixing bowl. Whisk briefly to combine. Using a pastry knife, fork, food processor or the tips of your fingers, quickly cut the butter into the dry mix until it resembles coarse meal, with a few slightly larger butter lumps. Place in fridge or freezer while prepping the rest of the scones so that the butter remains cold.
  3. In a separate bowl combine pumpkin, heavy cream and vanilla. Mix thoroughly.
  4. Add liquid to the dry ingredients. With a rubber spatula or fork mix until dough begins to form, about 30 seconds.
  5. Transfer dough to a starched work surface and knead dough by hand just until it comes together into a rough, slightly sticky ball, 5 to 10 seconds. Pat the dough into a 1inch thick six inch square. Cut the square into 9 equal 2 x 2 squares. Cut each of those on a diagonal so that you have 18 little triangles. Place scones on a parchment lined cookie sheet (freeze what you are not eating today).
  6. Reduce heat to 400 degrees. Bake the scones for about 12 minutes. If the scone was frozen, bake an extra 3 to 5 minutes. Cool on wire rack.
  7. For the Glaze: combine the powdered sugar, rice milk and salt. When the scone is completely cooled, brush the top lightly with the glaze (I use a pastry brush, but a spoon will work fine). Let the glaze harden. Add the spices to the remaining glaze as well as the extra powdered sugar so it is thicker than the initial glaze. Drizzle the spiced glaze on top. Let it harden.


 
Pumpkin Brownies
 
Author: 
Nutrition Information
  • Yield: 16 brownies
  • Serving size: 1 brownie
  • Phe Per Serving: 21 mg
  • Phe Per Recipe: 343 mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • ½ cup butter, melted [48 mg]
  • ½ cup sugar
  • ½ cup brown sugar [4 mg]
  • 1 tsp ground cinnamon [3 mg]
  • ½ tsp ground ginger [2 mg]
  • ¼ tsp ground allspice [1 mg]
  • ¼ tsp ground cloves [1 mg]
  • ½ tsp salt
  • ¼ teaspoon baking powder
  • 98 gm (3/4 cup) CFL baking mix [60 mg]
  • 25 gm (1/2 large) egg [170 mg]
  • 150 gm pumpkin puree [54 mg]
Instructions
  1. Preheat oven to 350F. Butter an 8×8-inch baking dish.
  2. Melt butter in a pan. Remove from heat. Add sugars. Set aside to cool.
  3. Combine baking mix, baking powder, cinnamon, ginger, allspice, cloves and salt in a bowl. Whisk to combine.
  4. Add the egg to the cooled butter sugar mixture and whisk until thoroughly combined. Add the pumpkin. Again, using some muscle whisk it all until blended well.
  5. Fold the starch mixture into the batter and mix until just combined. Pour into prepared baking pan and spread to an even layer.
  6. Bake 20 to 25 minutes. Allow to cool in the pan.


 
THANKSGIVING SURVIVAL GUIDE

The Game Plan

Up to 7 days before serving:



  • Make the biscuits and freeze


  • Do you have low protein bread for stuffing?  If not, make, slice and freeze


  • Make the pie crust and freeze




Up to 5 days before serving:



  • Make the cranberry-orange sauce




Up to 3 days before serving:



  • Make the ice cream




Up to 2 days before serving:



  • Dry bread for stuffing


  • Blanch the string beans, transfer to a Ziploc bag and refrigerate


  • Dice the vegetables for the stuffing


  • Place frozen pie dough in the fridge




The day before serving:



  • Assemble the string bean casserole, wrap in aluminum foil and refrigerate


  • Assemble the butternut squash dish, wrap in aluminum foil and refrigerate


  • Assemble the stuffing, wrap in aluminum foil and refrigerate


  • Make the Salad dressing


  • Wash and spin the salad


  • Make the smoky shitakes, cool and store in an air tight container


  • Prepare the pie recipe through step 5.




Thanksgiving Morning:



  • Make the glazed carrots


  • Marinate the mushrooms


  • Complete apple pie recipe and bake




2 hours before serving:



  • Roast the mushrooms – don’t forget to deglaze the pans for the gravy (see recipe for instructions)


  • Make the potatoes; keep warm in a slow cooker set on low




1 hour before serving:



  • If the smoky shitakes are not crisp, place in the oven for five to 10 minutes.


  • Make the gravy


  • Take butternut squash with apples, stuffing and string bean casserole out of the fridge




45 minutes before serving:



  • Place butternut squash with apples, string bean casserole and stuffing in the oven


  • Assemble the salad (do not add dressing or shitakes until ready to serve)




15 minutes before serving:



  • Bake the biscuits


  • Reheat gravy and mushrooms on low simmer and put roasted veggies in oven to reheat


  • Reheat the carrots




SIT DOWN, HAVE A GLASS OF WINE, ENJOY THE MEAL & YOUR COMPANY – YOU DESERVE IT!
Toasted Bread Crumbs
 
Author: 
Nutrition Information
  • Yield: about 1 cup
  • Serving size: 1 tablespoon (10 gm)
  • Phe Per Serving: 9 mg
  • Mg phe/ Gm food: .92 mg/gm
  • Calories Per Serving: 45 kcal
  • Phe Per Recipe: 138 mg
  • Calories Per Recipe: 667 kcal
Prep time: 
Cook time: 
Total time: 
These are great to have on hand for coating any vegetable, for adding on top of a casserole, etc. They keep for a few months in a mason jar. I use the ends of my lp bread or a loaf that just did not quite come out the way I wanted to make breadcrumbs.
Ingredients
  • 6 slices (240 gm) low protein bread, cut into ½-inch cubes [126 mg]
  • ½ teaspoon salt [0 mg]
  • ½ teaspoon garlic powder [7 mg]
  • ½ teaspoon onion powder [2 mg]
  • ½ teaspoon dried oregano [3 mg]
Instructions
  1. Preheat oven to 250 degrees.
  2. Place breadcrumbs and seasoning in the bowl of a food processor and process until fine.
  3. Place breadcrumbs in an even, thin layer on a parchment lined baking sheet (makes it easier to transfer them).
  4. Bake the breadcrumbs for 40 minutes, tossing every 15 minutes.
  5. Allow to cool on the pan and transfer to a mason jar or sealed container. Keeps for 6 months.


 
5.0 from 1 reviews
Yeasted Donuts
 
Author: 
Nutrition Information
  • Yield: 35 holes
  • Serving size: 1 hole
  • Phe Per Serving: 15 mg
  • Mg phe/ Gm food: .84 mg/gm
  • Calories Per Serving: 75 kcal
  • Phe Per Recipe: 527mg
  • Calories Per Recipe: 2631 kcal
Prep time: 
Cook time: 
Total time: 
Here is your yeasted Dunkin Donuts like (but much better) recipe. You can use this to make glazed donuts, jelly donuts, boston crème donuts (chocolate ganache or jar of chocolate frosting, with instant pudding recipe piped in), etc. The dough is quite sticky. The best approach for easier shaping is to make the dough the night before, place in an oil lined Ziploc bag and refrigerate overnight. Remove from fridge in the morning and allow it to sit on counter for 30 minutes. Then knead and proceed to step 6. This same dough makes cinnamon rolls, monkey bread, sticky buns and hot cross buns (recipes coming). The dough keeps up to a week in the fridge, so enjoy experimenting with it for other favorite breakfast treats.
Ingredients
STARTER
  • 30 gm (1/4 cup) flour [157 mg]
  • 60 gm (1/4 cup) water
  • 5 gm (1 ½ teaspoons) yeast [93 mg]
  • 260 gm (2 cups) wheat starch [21 mg]
  • 75 gm (1/3 cup sugar), plus 1 cup for rolling [0 mg]
  • 10 gm (2 tablespoons) potato flakes [48 mg]
  • 3 gm (1 teaspoon) xanthan gum [0 mg]
  • ½ teaspoon salt [0 mg]
  • 1 ½ teaspoons baking powder [0 mg]
  • 1 teaspoon lemon zest
  • ¼ teaspoon nutmeg [1 mg]
  • 25 gm (1/2 large) beaten egg [170 mg]
  • 48 gm (4 tablespoons) butter, melted [24 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 120 gm (1/2 cup) rice milk, warm if making donuts the same day (see comments above) [11 mg]
  • 5 gm lemon juice [1 mg]
  • 6 cups (40 ounces) vegetable shortening or oil for frying
Instructions
  1. In a small bowl, mix the flour, water and yeast. Set aside for 30 minutes.
  2. Place wheat starch, xanthan gum, potato flakes, baking powder, lemon zest, nutmeg, salt and sugar in the bowl of a standing mixer fitted with the paddle hook. Mix for 30 seconds to combine ingredients.
  3. Combine the rice milk, lemon juice, vanilla, melted butter, egg and starter together and with the mixer on low speed, add to the starch mixture. Mix on low for 2 minutes. Cover and let rest for 10 minutes to allow the liquids to be absorbed by the starches
  4. On medium speed, knead the dough until it is smooth and shiny, about 6 minutes.
  5. Place the dough on a heavily starched work space and knead 3 to 4 turns to form a ball. Place a teaspoon of oil in a gallon sized Ziploc bag and place the dough inside. Seal and put in the fridge overnight. This makes the dough much more manageable for shaping and also really develops the flavor. If you need to make the doughnuts the same day, then know you will need to heavily starch your work area and your round cutter.
  6. Remove the dough from the fridge and allow it to come to room temperature (30 minutes). Place the dough on a starched work surface and knead 8 times. Roll the dough out to a thickness of ½ inch. Cut the dough using a 1 inch round cutter, gathering the scraps and rerolling them as necessary. Place the doughnut the holes onto a parchment lined baking sheet. Loosely cover with plastic wrap and let rise at room temperature until slightly puffy, 30 to 45 minutes.
  7. Meanwhile, fit a candy thermometer to the side of a large pot. Add the shortening to the pot and gradually heat the shortening over medium-high heat to 375 degrees. Place the holes carefully into the hot fat 6 to 8 at a time. Fry until golden brown, about 30 seconds per side for the holes. Remove the doughnuts from the hot oil and drain on a paper towel–lined rimmed baking sheet or wire rack. Repeat with the remaining doughnuts, returning the fat to temperature between batches. Cool the doughnuts for about 10 minutes, or until cool enough to handle.
  8. Place 1 cup sugar in a brown paper bag and toss the doughnuts in to cover. Serve warm or at room temperature.
  9. Variations: Cinnamon Sugar: add 1 teaspoon cinnamon to the sugar and toss. Glazed donuts: combine 3 cups powdered sugar, ½ cup rice milk and ¼ teaspoon vanilla together to make glaze. When the doughnuts have cooled, dip both sides of each doughnut into the glaze, shake off any excess glaze, and transfer to a wire rack to set the glaze.


 
5.0 from 1 reviews
Hot Cocoa
 
Author: 
Nutrition Information
  • Yield: 3¼ cups
  • Serving size: 1 tablespoon (8 gm)
  • Phe Per Serving: 7 mg
  • Mg phe/ Gm food: .9 mg/gm
  • Calories Per Serving: 32 kcal
  • Phe Per Recipe: 391 mg
  • Calories Per Recipe: 1720 kcal
Prep time: 
Total time: 
This is a rich hot chocolate mix that the entire family loves. We love it with the So Delicious Coconut Beverage, but any non-dairy milk will work. We make little containers of it for Christmas gifts so that when we go to Granny or Grandma’s we can always have a cup of cocoa.
Ingredients
  • 160 gm (1 cup) Ghiradelli Sweet Ground Chocolate & Cocoa [328 mg]
  • 96 gm (1 cup) The original powdered coffee mate [40 mg]
  • 120 gm (1 cup) powdered sugar
  • 55 gm (1/2 package) chocolate jell-o instant pudding [23 mg]
  • ½ tsp salt.
Instructions
  1. Combine and store in container.
  2. To make hot cooca: Add 8 to 16 gm (1 to 2 tablespoons) per cup of non-dairy milk.


 
5.0 from 2 reviews
Glazed Pumpkin Donuts
 
Author: 
Nutrition Information
  • Yield: 12 donuts and 12 holes
  • Serving size: 1 donut, 1 hole
  • Phe Per Serving: 22 mg
  • Calories Per Serving: 252 kcal
  • Phe Per Recipe: 260 mg
Prep time: 
Cook time: 
Total time: 
These are Molly’s birthday morning breakfast choice every year. They are a nice treat with a warm apple cider on a chilly Fall day. They are simple to put together but in the interest of full disclosure know that the dough is a little soft. You can either heavily starch your work surface and fry once the dough is ready, or stick the dough in the freezer for 30 minutes or even refrigerate overnight (handy for busy mornings) to firm up and make the rolling/cutting process a little easier.
Ingredients
  • 260 gm (2 cups) CFL baking mix [156 mg]
  • 2 teaspoons baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 1 teaspoon cinnamon [3 mg]
  • 1 teaspoon ginger [4 mg]
  • ¼ teaspoon nutmeg [1 mg]
  • ¼ teaspoon cloves [1 mg]
  • 4 tablespoons (1/2 stick) butter, cut into 4 pieces [24 mg]
  • ½ cup sugar
  • 1 teaspoon vanilla
  • 120 gm (1/2 cup) pumpkin [43 mg]
  • 170 gm (small container) so delicious yogurt, vanilla or plain [28 mg]
  • canola oil for frying
Instructions
  1. Preheat deep fryer to 365 degrees if you are serving the donuts today.
  2. Combine baking mix, baking powder, baking soda, salt, cinnamon, ginger, nutmeg, and cloves in a medium sized bowl. Whisk to combine and set aside.
  3. Beat the butter and sugar in a bowl until light and fluffy. Add vanilla. Add pumpkin, mix for 1 minute.
  4. Add half of the dry mix. Mix for 30 seconds until combined.
  5. Add the yogurt. Mix for 30 seconds until combined. Scrape down the bowl.
  6. Add the remaining dry ingredients. Mix for 1 minute. The dough is a bit soft and a little tough to work with. You can plop it in the freezer for 30 minutes to make handling it easier, or even cover and refrigerate it until morning.
  7. Scrape batter from the bowl onto a well starched work surface. Pat into ½ inch thick circle. Using a donut cutter (or a 2 inch circle cookie cutter and a medicine cup, or back of a pastry tip for the smaller hole) that is dipped in wheat starch each time, cut out as many donuts as you can. Re-starch the area. Reform remaining scraps and cut as needed.
  8. Fry the donuts for three to four minutes, flipping once. Remove from oil, place on paper towels. While still warm, dip in spiced sugar or glaze (see below).
  9. Spiced Sugar: ½ cup sugar, 2 teaspoons cinnamon, 1teaspoon ground nutmeg
  10. Glaze: 1 cup powdered sugar, ¼ teaspoon ground cinnamon, dash nutmeg, ginger and cloves, 2 tbsp so delicious coconut beverage, rice milk or heavy cream. Whisk together until smooth. Dip hot donuts in the glaze and then allow to air dry on a cooling rack.
To bake the donuts: 375 degrees, 10 minutes In a mini donut pan: bake as directed, yield 30 mini donuts 9 mg phe each


 
The CFL dough keeps in a lightly oiled ziploc bag in the fridge for up to a week.  This means you can pull out a portion and have fresh rolls, breadsticks, tortillas, pizza, etc.  whenever you like.  Just knead the dough to bring it to room temperature, shape and let it rise.  The dough is about .5 mg/gm.
Psyllium husk is the ingredient in Metamucil.  Looking at the container, it also contains sucrose.  The nutritional label says 1 teaspoon (7gm) contains 3 gm sugar, so I think it would be safe to say that 4 gm would be psyllium husk.  Using that ratio, I would add 14 gm of the "fiberhusk" instead of the recommended 24gm of metamucil.  If you use the full 24 gm, my guess is that the loaf will be a bit more dense than it should be (and possibly have a wet/dense line at the bottom).
ARGH!  Low protein baking is tricky -- it so fragile and I find bread to be the hardest to make.  It's hard for me to figure out what could have gone wrong without seeing your dough and the loaf.

Did the loaf sink when it went into the oven or after it came out?  If it was while in the oven, then the dough probably over rose -- next time get it in the oven 15 minutes sooner.  If it sank after it came out of the oven, it was likely slightly undercooked -- try giving them 5 to 10 more minutes.   There is very little structure holding the bread up – no gluten, no eggs. (Think of your typical bread as having the structure of a tire and low protein as a balloon).

In the meantime, try making rolls instead.  The smaller the baked good, the less structure it needs.  I never have a problem with them deflating (although I probably just jinxed myself). Look under burger buns for exact instructions. Sorry about the recipe not working for you -- it is so frustrating to put the time and energy into it and have it flop.
Not having done any baking at higher point than the pedestal that my husband puts me on in the kitchen -- oh wait he does not do that --- I cannot answer this question from personal experience.  Based on what I see online for general tips (as opposed to low protein specific ones), the bread will rise faster, and you might need to add an extra 30 gm rice milk.  Here is a link to a helpful site on high altitude baking in general.
Without preservatives the bread just does not last long out of the freezer.  If you have an oven at the place you are staying, you can actually bring the dough in a lightly oiled Ziploc bag and have a fresh roll, breadstick, etc. each day.  If not, then for each sandwich take two slices of bread and wrap in plastic wrap and place in a ziploc bag.  Seal all but a corner of the bag.  Place a straw in the bag and suck all of the air out and seal.  This should buy you at least 3 days worth!
Because there are no preservatives, this bread only keeps for a day or so.  What we do is slice it, wrap four pieces in plastic wrap and put in a ziploc bag and the rest goes into the freezer.  Those slices stay nice and soft for two days so they are good for lunch.  Do not put it in the fridge, it will dry it out.  For a BLT (with Morning Star Breakfast strips) or salad sandwich (alouette and loads of veggies), we place two slices side by side in one slot in the toaster.  This way the outside has a little crunch, but the inside is still soft.  I have to confess I also will make Molly a lp-cheese sandwich or Biscoff and Jelly in the morning on frozen bread and while not as good as when it is fresh, it is still soft when it defrosts by lunchtime. The rest we use for French Toast, bread crumbs, toast etc.
I know, I know … there are a LOT of ingredients and the recipe seems complicated, but it is worth the effort. To make life a little easier get the non-cook in the family to make you bread bags with the pre-measured dry ingredients, that way you just dump it in the mixing bowl. For my birthday, mothers day, to get off my sh*t list, I have loved ones measure out the ingredients in tin-tie bags and it really saves me time.
You can keep the starter in the fridge for two hours to two days. Beyond that, just make a new one. Just bring it back to room temperature before mixing with the starches. A starter can be kept on the counter for up to ten hours.
For dough to rise, it is a balance between temperature (of the room and the ingredients), time and of course the ingredients (especially the yeast).

Yeast: First, make sure your yeast has not expired. Once a package of yeast is open, it will begin to absorb the moisture from the air and slowly come to life.  It loses its strength as it sits, unless you keep it in an airtight container in the fridge or freezer.  (I keep yeast up to year in the freezer).

Water temperature: If the yeast is fine, make sure your water is not too hot – that will kill the yeast.  The ideal temperature is 110 degrees.  (I do not use a thermometer; it should be warm to the touch like a baby’s bath).  If you are making the CFL loaf and doing the starter that will be in the fridge overnight, then your water can be cold since it is going in the fridge. If you take your starter straight from the fridge instead of allowing it to come to room temperature, your dough will be colder and it will not rise as well.   If you are working with a quicker starter, then use warm water and let it sit on your counter for at least 30 minutes.

The temperature of your other wet ingredients is also important, as yeast works quicker in warmer environments.  Your rice milk, butter and honey should be warmed slightly as well (110 degrees is ideal).  Again if it is too hot, it will kill your yeast.

Low protein bread is much less forgiving than high protein.  In high protein bread, if the kitchen is a little colder, it just takes longer for the bread to rise.  In fact many bakeries purposely slow down the rise by putting the loaves in the fridge so that the flavors develop more slowly.   Temperature and environment for rising seems to be more crucial in low protein baking.  My theory (keep in mind I am not a food scientist, I just play one in my kitchen sometimes) is that the starch becomes too binding, not allowing the gas to expand.  Think of when you mix corn starch and water – it is a liquid, but if you leave it sitting for a little while it becomes more of a solid.  Flour does not do that – if you mix it together with water it stays nice and foamy.  I think that if too much time go by, the dough just will not rise as it becomes too solid and binding, making the environment for rising even more crucial.

In professional bakeries, they have atmosphere-controlled proof boxes that control temperature and humidity to allow the baker to predict proofing time accurately.  They are set at 90 degrees F and 80 percent humidity.  That is like the rain forest and very unlike my kitchen.  If you just cannot get the bread to rise with the tips above, consider getting a Brod & Taylor bread proofer.  I have one and love it.

I think we all know that the bread needs a warmer place to rise, but do not think of the humidity.  Humidity is important because if the surface of the dough develops a skin, it will restrict the ability of the dough to rise.  Moist air keeps the surface soft and supple.

There are a few ways I try to coax my loaf to rise.  I cover the dough with plastic wrap to protect the surface, but am careful that it is not on too tight or it will restrict the growth of the dough.  I place it loosely on top and then cover that with a warm damp kitchen towel.

I do not have as much success with just placing the rising dough on the stove top while the oven is preheating.  I am not sure if it has to do with the lack of moisture or that my house is pretty darn cold most of the time.

Microwaving a cup of water on high for 1 minute (this time can vary depending upon the strength of your microwave, but the water should be almost boiling), and placing the covered dough inside and closing the door is a bit like a proof box.  The hot water not only creates moisture but also keeps the microwave oven at the proper temperature.  The problem is we often open the door and “peek” which causes all of the nice warm, moist air to cool down dramatically.

On really cold days, you can run a short cycle (without soap) of your dishwasher and create a steam cabinet.  Place your covered loaf inside and close the door.  Again, no peeking.

I have done the heating your oven trick where you heat your oven for a few minutes to 200 degrees and then turn it off.  I boil the kettle while it is heating and place the water in an empty bread pan or skillet in the oven to create the moisture.  Place the covered dough inside and close the door.  The problem I have with this is that the oven then needs to be preheated for the bread.  If I take it out after it has risen to the desired height, then I need to wait until the oven is preheated.  This extra time can cause the dough to over rise and then it deflates a bit.  If I am doing this, I will allow the loaf to rise for 30 minutes in the warm oven and then move it to the stove top as the oven preheats.

You can also place a medium pot of water on top of the stove and bring it to a boil.  Turn it off and then place the covered bread pan on top.  (Again there will be moisture and heat from the steam). If after 30 minutes, it is not rising as much as it should, your kitchen could just be that little bit too cold, so reheat the water on low for a minute or two (making sure you do not set fire to the kitchen towel).

Printed Version
All-purpose regular flour. It is used in the starter to allow the yeast to grow at a slower rate so that it does not emit those off-putting flavors found in some low protein bread recipes.
Unfortunately this is not a loaf that can be made by hand.  The vigorous mixing of a standing mixer incorporates air into the dough and then the gas from the yeast expands those air pockets.  You can use a hand mixer with the standard attachment (not the dough one).  Given the thickness of the batter, I do not think you can whisk enough air into it in a bowl by hand, and given its wetness of the bread, you cannot knead it sufficiently on a board.    (On a side note, if you do not have any gadgets Malathy’s taste connection bread can be done by hand and you can enhance the flavor even more by adding honey in place of the sugar, butter in place of the vegetable oil and adding some potato flakes).
Unfortunately,  I have been unhappy with the results of this recipe made in a bread machine.  It just does not rise as nicely.  You can use the bread machine to mix the loaf, but I recommend baking it in the oven.
This is the second tip text
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Porridge
 
Author: 
Nutrition Information
  • Yield: 200 gm serving
  • Serving size: 1 bowl
  • Phe Per Serving: 41 mg
  • Mg phe/ Gm food: .16 mg/gm
  • Calories Per Recipe: 381 kcal
Prep time: 
Cook time: 
Total time: 
When it is a chilly morning or when Molly is not feeling well, this is one of her favorite comfort foods. It is also very low in phe but high in calories so it is perfect when we are trying to bring levels down. The cooking time might vary depending upon how finely ground your porridge is, so taste after a few minutes and see if there are any hard bits remaining. You can play here and add the flavors you or your loved ones like. If you have the phe to spare, add one (15mg extra) to two tablespoons (30 mg extra) of heavy cream right before serving.
Ingredients
  • 20 gm (2 tablespoons)finely diced apple [1 mg]
  • 1 tablespoon butter [6 mg]
  • 120 (1/2 cup) to 180 gm (3/4 cup) rice milk [11 mg -16 mg]
  • 120 gm (1/2 cup) so Delicious coconut beverage (if you cannot find it, replace with additional rice milk it will just be a little less creamy) [10 mg]
  • ¼ teaspoon salt [0 mg]
  • 24 gm (2 tablespoons) low protein porridge [3 mg]
  • 1 tablespoon pure maple syrup or dark brown sugar [0 mg]
  • ¼ teaspoon cinnamon [0 mg]
Instructions
  1. Heat a non stick skillet over a medium heat. Add butter. Once melted, add diced apple and sauté for three minutes.
  2. Add ½ cup of the rice milk, coconut drink and salt to the pan and bring to a boil. Whisk in the porridge. Reduce heat and simmer, whisking occasionally, until nice and soft and thickened, about 6 minutes. Add maple syrup, cinnamon and the additional ¼ cup of rice milk if necessary for desired thickness.
You can use whatever low protein porridge you have or just grind low protein pasta in your blender until it is pulverized to almost a powder (Thanks Lynn from Cambrooke for this tip!).


 
5.0 from 4 reviews
Sandwich Bread
 
Author: 
Nutrition Information
  • Yield: 1 loaf, 18 slices
  • Serving size: 1 slice
  • Phe Per Serving: 21 mg
  • Calories Per Serving: 110 kcal
  • Phe Per Recipe: 381 mg
  • Calories Per Recipe: 1980 kcal
Recipe type: Breads
Prep time: 
Cook time: 
Total time: 
Could my quest finally be over? Have I figured out how to make a delicious low protein bread that everyone in the family will enjoy? I know it is not polite to toot my own horn, but TOOT TOOT! I have been fiddling with low protein bread for ten years and I am finally completely happy with the results. The old recipe was delicious, but the texture was a bit dense. Thanks in part to Tilman Schober, a food scientist from the USDA who has been offering his advice, that is no longer an issue. If there is only one recipe you try on this site, I want this to be the one. I think you will be amazed. This recipe uses a starter or sponge, a traditional bread baking method for improving flavor and texture to bread. Ideally the starter should be placed in the fridge overnight, but even a 30 minute rise at room temperature will yield nice results. This bread is wonderfully soft and flavorful and will cause everyone in the house to clamor for a warm slice with melted butter. The Metamucil (coarse milled unflavored) adds not only structure to the bread, but much needed fiber to the low protein diet.
Ingredients
STARTER
  • 30 gm flour (1/4 cup) (general all purpose flour) [157 mg]
  • 6 gm yeast (2 teaspoons) [111 mg]
  • 60 gm water (1/4 cup)
  • 230 gm wheat starch (1 ¾ cup), plus extra (about 1 tablespoon) for work space [18 mg]
  • 80 tapioca starch (2/3 cup) [0 mg]
  • 24 gm Metamucil (2 tablespoons) [0 mg]
  • 7 gm xanthan gum (2¼ teaspoons) [0 mg]
  • 10 gm potato flakes (2 tablespoons) -- instant Mashed Potatoes in a box [48 mg]
  • 12 gm quality sea salt (2 teaspoons) [0 mg]
  • 270 gm rice milk (1 cup + 2 tablespoons), warm (110 degrees) [24 mg]
  • 28 gm butter (2 tablespoons) + additional 14 gm for greasing pan and brushing loaf, melted [18 mg]
  • 54 gm honey (3 tablespoons) [5 mg]
Instructions
  1. In a small mixing bowl mix the yeast, flour and water until combined. Cover tightly with plastic wrap and preferably let sit overnight in the fridge to allow the yeast to slowly work its magic. Remove from the fridge and allow the starter to come to room temperature. If there are time constraints, make the starter with warmed water (110 degrees - no, I do not really stick a thermometer in it - think bath water for a baby) and cover, letting it rise for at least 30 minutes.
  2. Mix the starches, Metamucil, xanthan gum, potato flakes and salt in bowl of standing mixer fitted with the paddle attachment. Mix rice milk, butter, honey, and starter together, preferably in a large liquid measuring cup. Turn machine to low and slowly add liquid. Mix for one minute. It will be the consistency of a very thick cake batter.
  3. Cover the mixer bowl with saran wrap and let rest for 5 to 10 minutes. The purpose here is not for the dough to rise, but to allow the liquids to be fully absorbed by the starches and make the dough more manageable to handle/shape.
  4. Again with the paddle attachment, mix on low to medium setting (4 on Kitchen Aid) for 2 to 3 minutes, pausing the mixing halfway to scrape the dough off the sides of the bowl. You are incorporating air into the dough which the gas from the yeast will expand, allowing for a lovely rise. As the dough mixes, it will get a little stretchy, but still stick to the sides of the bowl.
  5. Add a little wheat starch to your work area. With a rubber spatula, gather the dough from the mixer bowl and place on top of the starched area. Gently knead the dough a few turns, incorporating the remaining starch. You should have a nice smooth but somewhat sticky dough. Gently shape/roll the dough into a cylinder shape and place in a greased 8-by-4 inch loaf pan. It should be touching all four sides of the pan.
  6. Cover with lightly greased plastic wrap and a damp kitchen towel; set aside in warm spot* until dough almost doubles in size, about 60 minutes (but the time range can be from 45 minutes to 90 so keep an eye on it).
  7. Meanwhile, place an empty loaf pan (or oven proof skillet) in the oven. Heat the oven to 400 degrees. Bring 2 cups water to boil.
  8. Remove plastic wrap from loaf pan. Place pan in oven, immediately (and carefully) pouring heated water into the empty loaf pan; close oven door. The reason for this is that when dough first goes into a hot oven, there is a rapid rise in volume called oven spring. If there is moisture or steam (which is what you are creating with the hot pan and water), the starches do not form a crust as quickly, allowing for a greater “spring.”
  9. Decrease the oven to 375 degrees.
  10. After 30 minutes, brush the loaf with the remaining melted butter to help the browning. Bake for an additional 15 minutes. Remove loaf from the pan and place directly on the center of the rack (or pizza stone if it is in the oven). Continue baking until the loaf sounds hollow when rapt lightly with your knuckles on the bottom, about 15 minutes.
  11. Remove bread from oven, place on a wire rack, and cool to room temperature. Slice and serve.
  12. TIP: * Good places to let the bread rise (1) Warm a cup of water on high for 1 minute in a microwave to create a warm moist environment. Place the covered loaf in the microwave (with cup of hot water still inside) and close the door. (2) Preheat oven to 200 degrees for 2 minutes. Turn oven off, place covered loaf inside. (In both cases no peeking before 30 minutes or it will cause a rapid cooling of the environment.) If the nail biting suspense is too much for you and you need to see what is happening, you can also boil a small pot of water, turn it off and place the pan on top. You might need to reheat the water once during the rising process.
Prep time does not include rising times.


 
4.3 from 3 reviews
Morning Glory Muffins
 
Author: 
Nutrition Information
  • Yield: 6 jumbo muffins
  • Serving size: 1 jumbo muffin
  • Phe Per Serving: 55 mg
  • Calories Per Serving: 740 kcal
  • Phe Per Recipe: 329 mg
  • Calories Per Recipe: 4437 kcal
Prep time: 
Cook time: 
Total time: 
Oh my… these are tasty muffins. Since they are jam packed with fruit and veggies, I can pretend they are super healthy. If it is zucchini season, feel free to throw some in. Just discard as much liquid as you can from them or they will be gummy. We make jumbo muffins for this recipe so they have a real bakery feel. If you prefer regular sized muffins, you will get 12 from this recipe. Just reduce baking time by 10 minutes.
Ingredients
  • 260 gm (2 cups) CFL baking mix [156mg]
  • 4 gm (2 teaspoons) cinnamon [6 mg]
  • 1 gm (1/2 teaspoon) nutmeg [2 mg]
  • 1 gm (1/2 teaspoon) ginger [2 mg]
  • ¼ teaspoon cloves [1 mg]
  • 2 teaspoons baking soda [0 mg]
  • 1 teaspoon salt [0 mg]
  • 170 gm (1 small container) of So Delicious Coconut yogurt, plain or vanilla [28 mg]
  • 120 gm (½ cup) vegetable oil [0 mg]
  • 220 gm (1 cup) brown sugar [8 mg]
  • 150 gm canned crushed pineapple, 8 oz. can drained and pressed dry [23 mg]
  • 120 gm (1) granny smith apple, peeled, cored and grated [8 mg]
  • 100 gm (3) carrots, peeled and grated [31 mg]
  • 30 gm (1/3 cup) toasted coconut [44 mg]
  • 60 gm (1/2 cup) craisins[12 mg]
  • 30 gm (2 tablespoons) apple cider vinegar [0 mg]
  • 1 tablespoon sugar for the top [0 mg]
Instructions
  1. Preheat oven to 350 degrees. Grease a jumbo muffin pan.
  2. Whisk the baking mix, cinnamon, nutmeg, ginger, cloves, salt, and baking soda together in large bowl.
  3. Whisk brown sugar, oil and coconut yogurt in medium bowl. Use a little muscle here and really get the liquids blended together. Fold in apples, carrots and pineapple.
  4. Make a well with the dry ingredients, and fold in the fruit mixture until just incorporated. Add the craisins and coconut and apple cider vinegar. Quickly pour the batter into prepared pan and sprinkle with the granulated sugar
  5. Bake until top bounces back when gently pressed and toothpick inserted in center comes out with few moist crumbs attached, 30 to 35 minutes. Let muffins cool in pan on wire rack for 10 minutes. Remove muffins from pan and let cool completely on wire rack. Serve.


 

Quick Bread and Muffin Hints and Tips



Author: Brenda Winiarski



Tips for Quick Breads and Muffins:

First off, watch the banana bread video.  The basic techniques are applicable to all of the quick breads.

All quick breads can be made into 12 regular sized or 36 mini muffins.  All you need to do is change the baking time.  25 to 30 minutes for regular sized muffins, and 12 to 15 for mini muffins.  They freeze great.

If you decide to make muffins and don’t have enough batter to fill all the tins, place a teaspoon of water in each of the empty tins so the heat can be evenly distributed.

 

Flat top muffins/bread:

Check Your Baking Powder and Baking Soda: Do you know how long that little orange box has been in your cabinet? Neither do I, but that sucker only lasts a year.   When in doubt, buy a new box.

Preheat the oven longer.  Set your oven to preheat and once it's ready, then make your batter. The leavening agents in your batter will appreciate an oven that's nice and hot.

The trick of adding baking soda and then stirring in the vinegar at the last minute is a great one, but you must move with great speed.  To get a sense of how much time you have, place a tablespoon of baking soda in a bowl.  Add the vinegar.  Cool right?  But it is a super fast single chemical reaction.  Make sure your pans are greased, muffin tins lined, etc.  before you add the liquids to the dry ingredients.  Add the vinegar (the acid that activates the soda), at the last minute and get that bad boy in the oven pronto.

Baking powder and baking soda cannot be used interchangeably.  Baking soda needs an acidic ingredient to activate it and has a single chemical reaction.  Baking powder is double acting.  It activates when liquids are added and again when heat hits it. Baking soda and baking powder are not interchangeable.

I did all of that Brenda, and the muffin is still as flat as Rosie’s chest. Try decreasing the liquids a little.  Maybe your apples were a little juicier than mine, maybe I squeezed more water out of my zucchini or juice from the pineapples.  Too much liquid will make the muffin top flat.  (Not sure what happened to Rosie).

Substitutions:

I wish I had the time to test all of my recipes using the various low protein mixes out there so that you could experience success no matter what you have on hand.  But that is just not possible.  CFL is a one woman show.  I gladly welcome your input when you try the recipe with other ingredients or other low protein mixes – but cannot test the substitutions myself.   I hope all of you understand that in order to get more recipes on the site, there is only so much I can do.  Look at the ingredients on your mixes -- do they contain fats, sugars, rising agents?  If so, you might need to adjust those ingredients in CFL's recipe.  Baking is a science, and while I encourage everyone to play know that it might take a bit of time and effort to tweak a recipe.

If you are living in a foreign country and do not have access to certain ingredients, then please contact me.  I will work with you to try to find an appropriate substitution, but it will involve trial and error on your part.

 

Do you still have a question? Then

Bread Recipes Hints and Tips



BEST TIP EVER:  CFL's basic bread dough can be used to create lots of different things.  Breadsticks, rolls, tortillas, flatbread, etc.  The dough will keep in the fridge in a lightly oiled ziploc bag for a week.  This means you can pull out a portion, knead it to bring the temperature, shape, let rise and bake.  A fresh bread product in no time.  

First off, I have been unable to use this recipe in a bread machine.  Know that I have not given up on it happening some day but cannot get it to work yet -- sorry!  

Unfortunately this is not a loaf that is difficult to make by hand.  The vigorous mixing of a standing mixer incorporates air into the dough and then the gas from the yeast expands those air pockets.  One of our testers used a hand mixer with the standard attachment (not the dough one) and also had success.  Given the thickness of the batter, I do not think you can whisk enough air into it in a bowl by hand, and given its wetness of the bread, you cannot knead it sufficiently on a board.    (On a side note, if you do not have any gadgets Malathy’s taste connection bread can be done by hand and you can enhance the flavor even more by adding honey in place of the sugar, butter in place of the vegetable oil and adding some potato flakes).

For dough to rise, it is a balance between temperature (of the room and the ingredients), moisture, time and of course the ingredients (especially the yeast).

Yeast: First, make sure your yeast has not expired. Once a package of yeast is open, it will begin to absorb the moisture from the air and slowly come to life.  It loses its strength as it sits, unless you keep it in an airtight container in the fridge or freezer.  (I keep yeast up to year in the freezer).

Water temperature: If the yeast is fine, make sure your water is not too hot – that will kill the yeast.  The ideal temperature is 110 degrees.  (I do not use a thermometer; it should be warm to the touch like a baby’s bath).  If you are making the CFL loaf and doing the starter that will be in the fridge overnight, then your water can be cold since it is going in the fridge. If you take your starter straight from the fridge instead of allowing it to come to room temperature, your dough will be colder and it will not rise as well.   If you are working with a quicker starter, then use warm water and let it sit on your counter for at least 30 minutes.   The temperature of your other wet ingredients is also important, as yeast works quicker in warmer environments.  Your rice milk, butter and honey should be warmed slightly as well (110 degrees is ideal).  Again if it is too hot, it will kill your yeast.

Low protein bread is much less forgiving than high protein.  In high protein bread, if the kitchen is a little colder, it just takes longer for the bread to rise.  In fact many bakeries purposely slow down the rise by putting the loaves in the fridge so that the flavors develop more slowly.   Temperature and environment for rising seems to be more crucial in low protein baking.  My theory (keep in mind I am not a food scientist, I just play one in my kitchen sometimes) is that the starch becomes too binding, not allowing the gas to expand.  Think of when you mix corn starch and water – it is a liquid, but if you leave it sitting for a little while it becomes more of a solid.  Flour does not do that – if you mix it together with water it stays nice and foamy.  I think that if too much time go by, the dough just will not rise as it becomes too solid and binding, making the environment for rising even more crucial.

In professional bakeries, they have atmosphere-controlled proof boxes that control temperature and humidity to allow the baker to predict proofing time accurately.  They are set at 90 degrees F and 80 percent humidity.  That is like the rain forest and very unlike my kitchen.  Brod and Taylor make a personal proofer that is really good if you cannot coax your bread to rise.  It is available through Amazon or King Arthur Flour and worth the money if you are encountering a problem with the loaf just not getting tall enough.

I think we all know that the bread needs a warmer place to rise, but do not think of the humidity.  Humidity is important because if the surface of the dough develops a skin, it will restrict the ability of the dough to rise.  Moist air keeps the surface soft and supple.

There are a few ways I try to coax my loaf to rise.  I cover the dough with plastic wrap to protect the surface, but am careful that it is not on too tight or it will restrict the growth of the dough.  I place it loosely on top and then cover that with a warm damp kitchen towel.   I do not have as much success with just placing the rising dough on the stove top while the oven is preheating.  I am not sure if it has to do with the lack of moisture or that my house is pretty darn cold most of the time.

Microwaving a cup of water on high for 1 minute (this time can vary depending upon the strength of your microwave, but the water should be almost boiling), and placing the covered dough inside and closing the door is a bit like a proof box.  The hot water not only creates moisture but also keeps the microwave oven at the proper temperature.  The problem is we often open the door and “peek” which causes all of the nice warm, moist air to cool down dramatically.

On really cold days, you can run a short cycle (without soap) of your dishwasher and create a steam cabinet.  Place your covered loaf inside and close the door.  Again, no peeking.

I have done the heating your oven trick where you heat your oven for a few minutes to 200 degrees and then turn it off.  I boil the kettle while it is heating and place the water in an empty bread pan or skillet in the oven to create the moisture.  Place the covered dough inside and close the door.  The problem I have with this is that the oven then needs to be preheated for the bread.  If I take it out after it has risen to the desired height, then I need to wait until the oven is preheated.  This extra time can cause the dough to over rise and then it deflates a bit.  If I am doing this, I will allow the loaf to rise for 30 minutes in the warm oven and then move it to the stove top as the oven preheats.   You can also place a medium pot of water on top of the stove and bring it to a boil.  Turn it off and then place the covered bread pan on top.  (Again there will be moisture and heat from the steam). If after 30 minutes, it is not rising as much as it should, your kitchen could just be that little bit too cold, so reheat the water on low for a minute or two (making sure I do not set fire to the kitchen towel).

Bottom line is unfortunately low protein bread is more difficult than high protein bread.  If you are making a high protein loaf of bread, the gluten is like a balloon that provides your bread with structure as the yeast works its magic and releases gas to expand the loaf.  Without that gluten, the fiber and gums are what provide the structure and they are just not as stable.   They are more like those plastic balloon tubes with the straw that we used to make when we were little – much more fragile and likely to allow the gas to escape.  It is why so many of us experience such frustration with low protein bread.  It makes no sense when we weigh the ingredients on a scale that sometimes it works amazingly and others it does not.

I apologize for any frustration you might feel when a CFL recipe does not work for you.   We all know how exasperating it can be to put the time, effort and expense into cooking and not have it work.  We have our recipes tested by multiple people before they go up on the site to try to eliminate the likelihood of that happening, but the truth is a slight change can have a big impact since low protein baking is so unforgiving. Know that there are times when things go wrong in our kitchens as well and we often have no idea why.  God seems to enjoy toying with us because those times usually coincide with when we really need it to work (for Molly and Liam, or for a low protein event).  I wish I fully understood the science behind it all and could problem solve all of our failed attempts that we have had.   Like all of you, the more we work at it, the better and easier it will hopefully become.

I also wish I had the time to test the bread with a Kitchen Aid, with a mixer, with a bread machine, in a food processor and by hand and make appropriate changes so that you could experience success no matter what you tools you have.  But that is just not possible.  CFL is a one woman show.  I gladly welcome your input when you try the recipe with other ingredients or other low protein mixes – but cannot test all of the substitutions myself.   I hope all of you understand that in order to get more recipes on the site, there is only so much I can do.  If you ever experience difficulty with my recipes, contact me directly and I will do my  best to help problem solve with you.
5.0 from 1 reviews
Owen's Zucchini Bread
 
Author: 
Nutrition Information
  • Yield: 1 loaf, 12 slices
  • Serving size: 1 slice
  • Phe Per Serving: 31 mg
  • Calories Per Serving: 329 kcal
  • Phe Per Recipe: 366 mg
  • Calories Per Recipe: 3944 kcal
Prep time: 
Cook time: 
Total time: 
It took me way too long to come up with a good zucchini bread. They kept coming out gummy and dense. In the end, they key was too squeeze out the liquids from the shredded zucchini. Thanks to Heidi Maxfield for her excellent recipe testing, honest feedback and sharing her favorite high protein recipe to guide me in the right direction. My original version did not hold a candle to this one.
Ingredients
  • 260 gm (2 cups) CFL baking mix [156 mg]
  • 6 gm (1 tablespoon) cinnamon [8 mg]
  • 1 gm (½ teaspoon) nutmeg [2 mg]
  • 1 ½ teaspoons baking soda [0 mg]
  • 1 teaspoon salt [0 mg]
  • 2 gm (1 teaspoon) lemon zest, from ½ lemon [1 mg]
  • 170 gm (1 small container) of So Delicious Coconut yogurt, plain or vanilla [28 mg]
  • 120 gm (½ cup) vegetable oil [0 mg]
  • 220 gm (1 cup) brown sugar [8 mg]
  • 400 gm (2 small) zucchini, grated [160 mg]
  • 30 gm (2 tablespoons) lemon juice [3 mg]
  • 1 tablespoon sugar for the top [0 mg]
Instructions
  1. Preheat oven to 350 degrees. Grease 8½ by 4½-inch loaf pan.
  2. Place zucchini in center of dish towel. Gather ends together and twist tightly to drain as much liquid as possible, discarding liquid (you should have ½ to ⅔ cup liquid).
  3. Whisk the baking mix, cinnamon, nutmeg, lemon zest, salt, and baking soda together in large bowl.
  4. Whisk brown sugar, oil and coconut yogurt together in medium bowl. Use a little muscle here and really get the liquids blended together. Fold in zucchini.
  5. Make a well with the dry ingredients, and fold in the zucchini mixture until just incorporated.
  6. Add the lemon juice and mix briefly. Quickly pour the batter into prepared pan and sprinkle with the granulated sugar. (The lemon juice will react immediately with the baking soda and release carbon dioxide so you want that reaction to take place in the oven so the batter will rise and set with the heat and not rise and fall on your counter top).
  7. Bake until top bounces back when gently pressed and toothpick inserted in center comes out with few moist crumbs attached, 55 to 60 minutes. Let bread cool in pan on wire rack for 30 minutes. Remove bread from pan and let cool completely on wire rack. Serve.


 
5.0 from 1 reviews
Penne A la Vodka
 
Author: 
Nutrition Information
  • Yield: 6
  • Serving size: ½ cup (115 gms)
  • Phe Per Serving: 84 mg
  • Calories Per Serving: 178 kcal
  • Phe Per Recipe: 506 mg
  • Calories Per Recipe: 1066 kcal
Prep time: 
Cook time: 
Total time: 
A quick and delicious midweek meal that the entire family enjoys is a luxury we do not often get. This sauce is so tasty and all you need to do is put on two pots of water – one for the high protein pasta and one for the low. I am a huge fan of Aproten pasta, just make sure the water is at a full boil and is salted before adding the pasta. If you watched the video, know that the vodka fumes must have gotten to me. You need to weigh out the sauce before combining it with the low protein pasta!
Ingredients
  • 2 tablespoons olive oil [0 mg]
  • 4 tablespoons (1/2 stick) of butter [24 mg]
  • 9 gm (3 medium cloves) garlic , minced or pressed through garlic press [15 mg]
  • ¼ teaspoon hot red pepper flakes [2 mg]
  • 80 gm (1/3 cup) vodka [0 mg]
  • 1 (28 ounce) can diced or whole tomatoes, preferably San Marzano [397 mg]
  • 1 teaspoon salt [0 mg]
  • 60 gm (1/4 cup) heavy cream [61 mg]
  • 5 gm (2 tablespoons) minced fresh basil leaves
  • fresh ground pepper
Instructions
  1. If using whole tomatoes, dice into ½ inch pieces, discarding cores. Set aside.
  2. Heat butter and oil in large saucepan over medium heat. Add garlic and pepper flakes; cook, stirring constantly, until fragrant, about 30 seconds.
  3. Remove the saucepan from the flame and add vodka. Return to flame and cook over medium high heat until the alcohol fumes have cooked off and it is reduced to half, about 5 minutes.
  4. Stir in tomatoes and a teaspoon of salt. Cook for 10 to 15 minutes, stirring frequently. Stir in cream and cook until hot, about 1 minute.
  5. Meanwhile, bring two large pots with 4 quarts water to boil. Add 1 tablespoon salt to each pot and the pastas. Cook until just shy of al dente, then drain pasta, reserving ¼ cup cooking water, and transfer pasta back to pot. Add sauce to pasta and toss over medium heat until pasta absorbs some of sauce, 1 to 2 minutes, adding reserved cooking water if sauce is too thick. Stir in basil and adjust seasoning with salt and freshly ground black pepper. Serve immediately.


Bagels



Author: Brenda Winiarski



Use special spices.

Do you still have a question? Then

Pancake and Waffle Mix



Author: Brenda Winiarski



Use Cabot's butter, it's the best.

Do you still have a question? Then

John's Apple Muffins



Author: Brenda Winiarski



Tips for Quick Breads and Muffins:

 First off, watch the banana bread video.  The basic techniques are applicable to all of the quick breads.

All quick breads can be made into 12 regular sized or 36 mini muffins.  All you need to do is change the baking time.  25 to 30 minutes for regular sized muffins, and 12 to 15 for mini muffins.  They freeze great.

If you decide to make muffins and don’t have enough batter to fill all the tins, place a teaspoon of water in each of the empty tins so the heat can be evenly distributed.

Flat top muffins/bread:

Check Your Baking Powder and Baking Soda: Do you know how long that little orange box has been in your cabinet? Neither do I, but that sucker only lasts a year.   When in doubt, buy a new box.

Preheat the oven longer.  Set your oven to preheat and once it's ready, then make your batter. The leavening agents in your batter will appreciate an oven that's nice and hot.

The trick of adding baking soda and then stirring in the vinegar at the last minute is a great one, but you must move with great speed.  To get a sense of how much time you have, place a tablespoon of baking soda in a bowl.  Add the vinegar.  Cool right?  But it is a super fast single chemical reaction.  Make sure your pans are greased, muffin tins lined, etc.  before you add the liquids to the dry ingredients.  Add the vinegar (the acid that activates the soda), at the last minute and get that bad boy in the oven pronto.

Baking powder and baking soda cannot be used interchangeably.  Baking powder is double acting.  It activates when liquids are added and again when heat hits it.  Baking soda and baking powder are not interchangeable.

I did all of that Brenda, and the muffin is still as flat as Rosie’s chest.  Try decreasing the liquids a little.  Maybe your apples were a little juicier than mine, maybe I squeezed more water out of my zucchini or juice from the pineapples.  Too much liquid will make the muffin top flat.  (Not sure what happened to Rosie).

 

Substitutions:

I wish I had the time to test all of my recipes using the various low protein mixes out there so that you could experience success no matter what you have on hand.  But that is just not possible.  CFL is a one woman show.  I gladly welcome your input when you try the recipe with other ingredients or other low protein mixes – but cannot test the substitutions myself.   I hope all of you understand that in order to get more recipes on the site, there is only so much I can do.  Look at the ingredients on your mixes -- do they contain fats, sugars, rising agents?  If so, you might need to adjust those ingredients in CFL's recipe.  Baking is a science, and while I encourage everyone to play know that it might take a bit of time and effort to tweak a recipe.

If you are living in a foreign country and do not have access to certain ingredients, then please contact me.  I will work with you to try to find an appropriate substitution, but it will involve trial and error on your part.

 

Do you still have a question? Then

Crispy Lemon Cookies
 
Author: 
These delicious crunchy cookies are so good with a cup of tea. I love that you can slice and bake as desired, leaving the log in the freezer.
Ingredients
  • 16 tablespoons (2 sticks) butter [96 mg]
  • 1 cup sugar [0 mg]
  • 290 gm (2 ¼ cup) wheat starch [23 mg]
  • ½ teaspoon xanthan gum [0 mg]
  • 60 gm (1/4 cup) sour cream [80 mg]
  • ¾ teaspoon baking soda[0 mg]
  • ½ teaspoon salt [0 mg]
  • zest of lemon [6 mg] 6
  • icing
  • 1 cup powdered sugar [0 mg]
  • 22 gm (1 ½ tablespoons) lemon juice [2 mg]
  • zest ½ lemon [3 mg]
  • ¼ teaspoon salt [0 mg]
Instructions
  1. ) Preheat oven to 350 degrees.
  2. ) Combine the wheat starch, xanthan gum, baking soda, and salt in a bowl. Set aside.
  3. ) With the paddle attachment, cream the butter, sugar and lemon zest.
  4. ) Add the sour cream. Mix briefly.
  5. ) Add the starch mixture and mix until smooth (about 2 minutes).
  6. ) Divide the dough in half on a piece of parchment or wax paper. Roll each section into a 2 inch log and freeze until firm. (You can keep the dough frozen for up to 6 months wrapped in paper and placed in a Ziploc bag).
  7. ) Slice dough into ⅛ inch slices using either a knife or dental floss.
  8. ) Place on ungreased cookie sheet. Bake for 13 minutes.
  9. ) Cool on cookie sheet for one minute then remove from pan and cool fully on rack.
  10. ) Drizzle with icing, if desired. Store in airtight container.


 
Baby Greens with Smoky Shitakes and Cider Vinaigrette
 
Author: 
Nutrition Information
  • Yield: 8 large servings
  • Serving size: 2 cups
  • Phe Per Serving: 50 mg
  • Phe Per Recipe: 401 mg
Recipe type: Salad
Prep time: 
Cook time: 
Total time: 
Salads do not have to be the dreaded thing that we force ourselves to eat to be more healthy. They can be a wonderful flavorful first course. This is my fancy Fall/Winter salad for the holidays and special occasions. It was adapted from The Healthy Hedonist, one of my favorite cookbooks. The sweet oranges, tart cranberries and smoky shitakes are an incredible combination. The oven roasted shitakes truly take on a flavor that is reminiscent of bacon. It is a great topper for many dishes (potato skins, “BLT” sandwiches, etc.).
Ingredients
Smoky Shitakes (3.82 mg/gm)
  • 150 gm (6 oz. container, stems removed) fresh shitake mushrooms, sliced into ½ inch pieces [167 mg]
  • 2 tablespoons extra virgin olive oil [0mg]
  • 15 gm (1 tablespoon) La Choy Soy sauce [24 mg]
Dressing
  • 1 teaspoon fresh rosemary, minced [1 mg]
  • ½ teaspoon orange zest
  • 3 gm garlic (1 clove), minced [5 mg]
  • 7 gm (1½ teaspoons) dijon mustard [11 mg]
  • 2 tablespoons apple cider vinegar [0 mg]
  • 1 tablespoon balsamic vinegar [0 mg]
  • 2 tablespoons pure maple syrup [0 mg]
  • ¾ teaspoon salt [0 mg]
  • ½ teaspoon fresh ground pepper [4 mg]
  • ⅓ cup extra virgin olive oil [0 mg]
  • 240 gm mixed baby greens, washed and spun dry [134 mg]
  • 50 gm (1/2 small) red onion (1/2 small), thinly sliced [13 mg]
  • 72 gm (1/2 cup) dried cranberries [14 mg]
  • 1 orange, cut into segments [28 mg]
Instructions
  1. Preheat oven to 400 degrees.
  2. In a medium sized bowl, toss the shitakes with olive oil and soy sauce. Place in a single layer on a parchment lined baking sheet (for easy clean-up) and roast about 20 to 25 minutes, tossing once. The shitakes should be browned and crispy.
  3. While the mushrooms are roasting, combine the rosemary, orange zest, garlic, Dijon mustard, apple cider vinegar, balsamic vinegar, maple syrup, salt and pepper in the base of your blender. Blend briefly. With the blender on a low speed, slowly but steadily pour in the olive oil. (This can also be done by hand with a whisk.)
  4. In a large bowl, mix the greens, red onion, cranberry and orange segments. When you are ready to serve, add enough dressing to moisten the salad and toss well. Sprinkle the shitakes over the top.


 


5.0 from 1 reviews
Bagels
 
Author: 
Nutrition Information
  • Yield: 8 bagels
  • Serving size: 1 bagel
  • Phe Per Serving: 45mg
  • Calories Per Serving: 189 kcal
  • Phe Per Recipe: 362 mg
  • Calories Per Recipe: 1513 kcal
Recipe type: Breads
Prep time: 
Cook time: 
Total time: 
Living in New York, I knew I needed to come up with a delicious, authentic low protein bagel. This is our Sunday morning breakfast. The malted barley in the dough and in the boiling water helps get the flavor just right and the baking soda assists in the browning of the bagels. Malted barley is available at most health food stores and is typically with other sweeteners (sugar, agave, honey, etc.).
Ingredients
STARTER
  • 30 gm (1/4 cup) flour [157 mg]
  • 7 gm (2 teaspoons) yeast [130 mg]
  • 60 gm (1/4 cup) water
  • 230 gm (1 ¾ cup) wheat starch, plus extra for work space [18 mg]
  • 80 gm (2/3 cup) tapioca starch [0 mg]
  • 36 gm (3 tablespoons) Metamucil, original coarse [0 mg]
  • 10 gm xanthan gum (1 tablespoon + ¼ teaspoon) [0 mg]
  • 9 gm (1½ teaspoons) quality sea salt [0 mg]
  • 240 gm (1 cup) water, warm (110 degrees)
  • 1 teaspoon malted barley syrup
  • 21 g (1 tablespoon) of honey [2 mg]
For boiling:
  • 2 teaspoons baking soda (for browning)
  • 1 tablespoon malted barley syrup
Instructions
  1. In a small mixing bowl mix the yeast, flour and water until combined. Cover tightly with plastic wrap and preferably let sit overnight in the fridge to allow the yeast to slowly work its magic. If there are time constraints, make the starter with warmed water (110 degrees) and cover, letting it rise for at least 30 minutes.
  2. Mix the starches, Metamucil, xanthan gum and salt in bowl of standing mixer fitted with the paddle attachment. Mix water, honey, malted barley and starter together, preferably in a large liquid measuring cup. Turn machine to low and slowly add liquid. Mix for one minute. It will be the consistency of a very thick cake batter.
  3. Cover the mixer bowl with saran wrap and let rest for 5 to 10 minutes. The purpose here is not for the dough to rise, but to allow the liquids to be fully absorbed by the starches and make the dough more manageable to handle/shape.
  4. Again with the paddle attachment, mix on low to medium setting (4 on Kitchen Aid) for 3 to 4 minutes, pausing the mixing halfway to scrape the dough off the sides of the bowl. You are incorporating air into the dough which the gas from the yeast will expand, allowing for a lovely rise. As the dough mixes, it will get a little stretchy, but still stick to the sides of the bowl.
  5. With a rubber spatula, gather the dough from the mixer bowl and place on top of a lightly starched area. Divide the dough into eight equal portions, about 90 gm each. Roll pieces into smooth balls and cover with plastic wrap to prevent dough from drying out while you are shaping.
  6. Place your thumb through the center of the dough ball. Place two fingers inside the newly formed hole, and lightly roll on the counter until you have an approximately 1 ½ inch opening. Place bagel on parchment paper and cover with plastic wrap. Continue with remaining dough balls.
  7. Place bagels in warm area for about 45 minutes to rise. They should be light and puffy, but not quite doubled in size. Do not let them over-rise, or they will start to go flat.
  8. Meanwhile, preheat oven to 450 degrees. Fill large pot with water (at least 5 inches deep), add baking soda and malted barley. Bring to rapid boil.
  9. Working three at a time, drop bagels into boiling water. Turn with a skimmer after 15 seconds, boil an additional 15 seconds. Remove from water; transfer to a clean dry kitchen towel to drain somewhat.
  10. Transfer boiled rings to parchment paper--lined baking sheet or baking stone. Bake until deep golden brown and crisp, about 14 to 18 minutes. Use tongs to transfer to wire rack to cool. Serve warm or at room temperature.
  11. To Top: Topping ingredients stick to the bagels best when applied to the dough rings just as they come out of the boiling water, while still wet and sticky from boiling. Options include: dehydrated onion or garlic flakes, or sea or kosher salt. You can also combine toppings for an everything bagel.
Prep time does not include rising times.


 
Jeez Its
 
Author: 
Nutrition Information
  • Yield: 250 one inch crackers
  • Serving size: 10 crackers
  • Phe Per Serving: 9 mg
  • Mg phe/ Gm food: .75 mg/gm
  • Phe Per Recipe: 215 mg
Prep time: 
Cook time: 
Total time: 
This divine little cracker is for Anna because no one should have to eat only 5 Cheese Its. These delicious crackers pack a little heat to them, so if you are making them for the kids you might want to eliminate the cayenne pepper. The Molly McButter Cheese Sprinkles are pretty salty, so go easy if you decide to sprinkle the top with salt. The annatto seed is what creates that wonderfully scary orange color. You can get it at a well stocked grocery stores that cater to South American communities or order it online. This recipe is also a good temporary fix while I figure out how to make those puffy, pesky goldfish crackers that pop up at every snack time across America. (Amazon sells a small fish cookie cutter).
Ingredients
  • 2 tablespoons annatto seed
  • 2 tablespoons shortening [0 mg]
  • 130 gm (1 cup) baking mix [78 mg]
  • 60 gm (1/2 cup) tapioca starch [0 mg]
  • 1 teaspoon xanthan gum [0 mg]
  • 1 teaspoon sugar [0 mg]
  • ½ teaspoon baking soda [0 mg]
  • ¼ teaspoon cream of tartar [0 mg]
  • ¼ teaspoon salt [0 mg]
  • ¼ teaspoon white ground pepper [1 mg]
  • ¼ teaspoon mustard powder [3 mg]
  • ¼ teaspoon onion powder [1 mg]
  • ⅛ teaspoon cayenne pepper (optional) [1 mg]
  • 20 gm (1/4 cup) Molly Mc Butter Cheese Sprinkles [50 mg]
  • 2 tablespoons butter, cold and cut into ¼ inch cubes [12 mg]
  • 60 gm (1/4 cup) rice milk [5 mg]
  • 60 gm (1/4 cup) heavy cream [61 mg]
Instructions
  1. In a small pot, over low heat add shortening and annatto seed. Simmer for 10 minutes, strain seed and put mixture in the freezer or fridge until firm (at least 30 minutes). (You can keep the seeds to use again later.)
  2. Meanwhile in a small mixing bowl, combine the rice milk and heavy cream, set aside.
  3. In the bowl of your food processor, combine baking mix, tapioca starch, xanthan gum, sugar, baking soda, cream of tartar, salt, white pepper, mustard, onion powder, cayenne pepper, and Molly McButter. Pulse for 10 seconds to combine.
  4. Add butter chunks and cold orange shortening. Pulse for one second intervals until the mix resembles coarse crumbs.
  5. Add rice milk and heavy cream mixture. Process until a ball of dough forms in the bowl, about 10 seconds.
  6. Turn dough out onto a lightly starched sheet of parchment paper, adding more wheat starch as necessary to keep dough from sticking. Knead dough by gently folding and pressing for 10 to 12 strokes until dough is smooth. Roll dough into a 9 inch square. Fold dough into thirds to form a 9 x 3 rectangle (like a business letter) and divide in half. Wrap in plastic and put in fridge for an hour.
  7. Preheat oven to 300 degrees. Dust a sheet of parchment paper with wheat starch. Roll each half into a 12 inch square. The dough should be about ⅛ to 1/16 inch thick. Using a pastry or pizza wheel, cut dough into 1 inch squares (or use a cookie cutter and shape as desired). Use the blunt end of a wooden skewer or a cut toothpick to poke a hole in the center of each cracker.
  8. If desired sprinkle with a very light coating of salt. Carefully transfer parchment paper to a baking sheet. Bake for 20 minutes.
  9. Mix the crackers around a bit to separate and bake for an additional 15 minutes. Take one out and try it – if it is still a little soft in the middle, bake an additional 5 minutes – it all depends on the thickness of the dough. Let cool on the baking sheet and transfer to wire rack.
  10. Repeat with remaining dough or freeze for later use.
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Veggie Noodle Soup
 
Author: 
Nutrition Information
  • Yield: 1500 gm (without noodles), approximately 8 cups (180 gm)
  • Serving size: 1 cup (240 gm)
  • Phe Per Serving: 54 mg
  • Mg phe/ Gm food: .23 mg/gm
  • Calories Per Serving: 146 kcal
  • Phe Per Recipe: 363 mg + phe in noodles
  • Calories Per Recipe: 603 kcal + noodles
Prep time: 
Cook time: 
Total time: 
Veggie Noodle Soup is known as sick soup in our house. When Molly is feeling sick, I start dicing. This is a great soup to double and store some in the freezer (just leave out the noodles, they do not freeze well) so when the sniffles come, you are prepared. Kombu, a sea vegetable found in health food stores adds a rich taste and mouth feel that is sometimes lacking in vegetarian soups. You can leave it out, but it also adds essential minerals that are hard to come by. The noodles get a little too mushy when simmered slowly in the soup, so cook them separately. I cook 20 gm of low protein noodles (60 gm when cooked) and add it to 180 gm of soup. For the rest of the family, add canned white beans and/or a diced cooked chicken breast and high protein noodles to their portion.
Ingredients
  • 2 tablespoons butter [12 mg]
  • 200 gm (1) onions, small dice [50 mg]
  • 150 gm (3) carrots, peeled and diced small [47 mg]
  • 80 gm (2 stalks) celery, diced small [16 mg]
  • 200 gm (1) potato, peeled and diced small [142 mg]
  • 20 gm garlic (5), minced [33 mg]
  • 960 gm (4 cups) vegetable broth, preferably Swanson [38 mg]
  • 2 dried bay leaves [2 mg]
  • 1 piece kombu
  • 1½ teaspoons salt, or to taste
  • ½ teaspoon fresh ground pepper, or to taste [4 mg]
  • 2 gm (1 teaspoon) fresh rosemary, minced [3 mg]
  • 2 gm (1 teaspoon) fresh thyme, minced [4 mg]
  • 2 gm (1 teaspoon) fresh sage leaves, minced [3 mg]
  • 6 gm (2 tablespoons) fresh parsley, minced [9 mg]
  • 20 gm (1/2 bundle) Aproten Tagliatelle, broken into 1 inch pieces per low protein serving[6 mg]
Instructions
  1. Melt butter in medium to large sized pot over medium heat. Add onions, carrots, celery and potatoes and cook for 5 to 8 minutes. Stir in minced garlic and cook until fragrant, about 1 minute.
  2. Add vegetable broth, kombu, bay leaves, salt and pepper, increase heat to medium high until boiling. Reduce heat to simmer and cook until vegetables are tender, 20 to 25 minutes. Remove bay leaves and kombu. Add fresh herbs and simmer for another 5 minutes.
  3. Meanwhile in a small to medium pot, bring water to a rapid boil. Add one teaspoon salt and low protein noodles. Cook for about 5 minutes. Drain, do not rinse. Add noodles back to the pot and low protein portion of soup. (20 gm dried pasta -- 60 gm cooked -- to 180 gm soup per serving). Simmer for an additional 5 minutes. The noodles do not reheat well, so prepare noodles as needed.
  4. For high protein portion, add a can of white cannellini beans rinsed and/or one cooked chicken breast, diced into ½ inch pieces. Add high protein noodles, simmer until noodles are tender (about 15 minutes).


 
5.0 from 1 reviews
Cream of Vegetable Soup
 
Author: 
Nutrition Information
  • Yield: 1210 gm, 6 to 7 cups
  • Serving size: 1 cup (180 gm)
  • Phe Per Serving: 65 mg
  • Mg phe/ Gm food: .36 mg/gm
  • Calories Per Serving: 119 kcal
  • Phe Per Recipe: 420 mg
  • Calories Per Recipe: 797 kcal
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
Once that cool air comes rolling in, I start craving soup. This is a delicious, rich and creamy soup that everyone will love. I prefer a smooth soup, Molly likes to see her veggies. Since Molly usually gets her way, we typically blend about half of the soup, leaving some chunks. A potato masher can be used instead of an immersion blender to mash some of the potatoes right in the pot, though the consistency will not be as creamy. I have listed the phe amounts next to each ingredient, so you can play with your favorites veggies.
Ingredients
  • 2 tablespoons butter [12 mg]
  • 200 gm (1) onions, medium diced [50 mg]
  • 150 gm (3) carrots, peeled and medium diced [47 mg]
  • 70 gm (1) leek, white and light green parts halved lengthwise, washed, and chopped small [39 mg]
  • 200 gm (1) potato, peeled and medium diced [142 mg]
  • 9 gm (3 cloves) garlic, peeled and minced [15 mg]
  • 720 gm (3 cups) vegetable broth, preferably Swanson [29 mg]
  • 1 teaspoon salt, or to taste [0 mg]
  • ½ teaspoon fresh ground pepper, or to taste [1 mg]
  • 60 gm (1/4 cup) heavy cream [61 mg]
  • 12 gm (1/4 cup) fresh chives, minced [12 mg]
  • 6 gm (2 tablespoons) fresh parsley, minced [9 mg]
Instructions
  1. Melt butter in medium sized pot over medium heat. Add onions, leeks, carrots and potatoes and cook for 5 to 8 minutes. Stir in minced garlic and cook until fragrant, about 1 minute.
  2. Add vegetable broth, salt and pepper, increase heat to medium high until boiling. Reduce heat to simmer and cook until vegetables are tender, 20 to 25 minutes.
  3. Stir in cream, chives and parsley into soup; heat soup until hot, about 2 minutes. Taste soup; add more salt and pepper if desired. Using immersion blender, process soup until creamy, with some potato chunks remaining. Alternatively, transfer 1½ cups potatoes and 1 cup broth to blender or food processor and process until smooth. (Process more vegetables for thicker consistency.) Return puree to pot and stir to combine, adjusting consistency with more broth if necessary.


 
 

5.0 from 2 reviews
Make-ahead Dinner Biscuits
 
Author: 
Nutrition Information
  • Yield: 11 two inch biscuits
  • Serving size: 1 biscuit
  • Phe Per Serving: 24 mg
  • Calories Per Serving: 168 kcal
  • Phe Per Recipe: 263 mg
  • Calories Per Recipe: 1844 kcal
Recipe type: Breads
Prep time: 
Cook time: 
Total time: 
Rich and delicious, and most importantly a cinch to make, these biscuits complete a home-cooked meal. These biscuits do not need to be baked at the same time, but rather bake as desired. Please note that the biscuit dough cannot be held in the refrigerator -- it won’t bake well. Either cook immediately or place formed biscuit dough in the freezer for later use.
Ingredients
  • 260 gm (2 cups) baking mix , plus extra for the counter [156mg]
  • 2 teaspoons granulated sugar [0mg]
  • 2½ teaspoons baking powder [0mg]
  • ½ teaspoon table salt [0mg]
  • 6 tablespoons cold butter, cut into ¼ inch cubes [36mg]
  • 120 gm (1/2 cup) cold rice milk [37mg]
  • 60 gm (1/4 cup) cold heavy cream [61mg]
Instructions
  1. If making any biscuits for immediate use, adjust oven rack to upper-middle position and heat oven to 450 degrees. Line baking sheet with parchment paper.
  2. Whisk the baking mix to redistribute ingredients evenly. Place the baking mix, sugar, baking powder and salt in a medium bowl or the workbowl of a food processor fitted with a metal blade. Whisk together or process with six 1-second pulses.
  3. If making by hand, use two knives, a pastry blender, or your finger tips and quickly cut in the butter until the mixture resembles a coarse meal with a few slightly larger butter lumps. If using a food processor, remove the cover and distribute the butter evenly over the dry ingredients. Cover and process with twelve 1-second pulses. Transfer to a medium sized bowl.
  4. Combine the rice milk and heavy cream into a measuring cup. Stir the liquid mixture with a wooden spoon or rubber spatula into the “flour” mix until dough forms, about 30 seconds. Turn the dough out onto the counter that has been lightly dusted with the baking mix (or plain wheat starch) and gather into a ball. Knead the dough briefly until smooth, about 30 seconds.
  5. Shape the dough into a ¾-inch-thick circle. Using a biscuit cutter, cut biscuits into rounds. Lay the biscuits on the prepared baking sheet, spaced about ½ inch apart. Gather up the scraps of dough and re-knead briefly to combine, and pat down again to ¾ inch round, repeat process again if necessary for the third time. Gently pat remaining dough into a rustic hand-formed biscuit.
  6. To store: Wrap the baking sheet in plastic wrap and freeze until frozen solid, about 6 hours. Transfer the frozen biscuits to a Ziploc freezer bag and freeze up to a month. (Do not thaw before baking.)
  7. To serve: Place desired number of biscuits on the parchment-lined baking sheet. Bake until golden brown, about 15 minutes, rotating baking sheet halfway through baking. If using frozen biscuits, bake 20 minutes (again do NOT thaw before baking).
If making from frozen, cooking time increases to 20 minutes.


 
Caesar Salad
 
Author: 
Nutrition Information
  • Yield: 10 servings
  • Serving size: 1½ cups
  • Phe Per Serving: 41 mg
  • Calories Per Serving: 223 kcal
  • Phe Per Recipe: 409 mg
  • Calories Per Recipe: 2229 kcal
Recipe type: Salad
Prep time: 
Cook time: 
Total time: 
So you can’t have parmesan cheese, anchovies or eggs – the three basic ingredients that give Caesar Salad it’s classic taste. My philosophy is if I cannot adapt something for Molly, I don’t eat it myself. Caesar Salad was something I loved so I was pretty determined to figure out a way. The toasted nori gives a slightly fishy flavor, the miso provides a cheesy taste and the mayonnaise makes it creamy. Nori and miso are available in the health food store. I do not use a lot of nori in my cooking so I buy Eden’s Spicy Nori Strips, which has small packets wrapped in small amounts to maintain freshness. Miso is made from fermented soybeans. It is a bit high in protein (2 tsp<1gm), but it packs a punch and a little goes a long way. Again, you are not making two versions – this is delicious and everyone will enjoy it!
Ingredients
Garlic Croutons [2 mg each]
  • 6gm (2 cloves) garlic, peeled and pressed through a garlic press [10 mg]
  • ¼ teaspoon salt
  • ¼ teaspoon of fresh ground pepper [2 mg]
  • ½ teaspoon onion powder [3 mg]
  • 3 tablespoons extra-virgin olive oil
  • 120 gm (3 slices) low protein bread, cut into 12 cubes each [63 mg]
Dressing [.46 mg/gm]
  • 45 gm (3 tablespoons) fresh lemon juice from 1 to 1½ lemons [4 mg]
  • 1 tablespoon honey [2 mg]
  • 2 teaspoons Worcestershire sauce [6 mg]
  • ½ teaspoon salt
  • ¼ teaspoon fresh ground pepper [2 mg]
  • 3 gm (1 clove) garlic, pressed [5 mg]
  • .5 gm (1 small strip) toasted nori [9 mg]
  • 6 gm (1 teaspoon) Dijon mustard [12 mg]
  • 10 gm (2 teaspoons) mild white miso [49 mg]
  • 60 gm (1/4 cup) mayonnaise [46 mg]
  • ½ cup extra-virgin olive oil
  • 350 gm (2 hearts) romaine lettuce; washed, dried, and torn into 1½-inch pieces [196 mg]
Instructions
  1. For the croutons: Heat oven to 300 degrees. Mix garlic, salt, pepper, oregano and oil in small bowl. In a medium sized bowl add the bread cubes and pour oil mix on top. Toss to coat. Spread bread cubes out over small baking sheet. Bake, stirring occasionally, until golden, about 30 minutes. Cool on baking sheet to room temperature. They will continue to crisp as they cool.
  2. For the dressing: Add the lemon juice, honey, Worcestershire sauce, garlic clove, salt, pepper and toasted nori strip in a blender or food processor. Blend until the nori is minced. Add the Dijon, miso and mayonnaise. With the blender running, add the oil in a slow steady stream. Adjust the seasonings.
  3. Place lettuce in large bowl; drizzle with half of dressing, then toss to coat lightly. Add the remaining dressing and croutons; toss to coat. Divide among individual plates; serve immediately.


 
Burger and Hot Dog Buns
 
Author: 
Nutrition Information
  • Yield: 10 buns
  • Serving size: 1 bun
  • Phe Per Serving: 39 mg
  • Calories Per Serving: 208 kcal
  • Phe Per Recipe: 387 mg
  • Calories Per Recipe: 2082 kcal
Recipe type: Breads
Prep time: 
Cook time: 
Total time: 
We have been getting a lot of requests for the recipe for the bun pictured in our veggie burger recipe, so here it goes. It is simply the sandwich bread recipe made into a different shape. For a super delicious bun, butter the split sides and fry them butter side down in a pan until they are golden brown and warmed through.
Ingredients
  • 1 recipe sandwich bread prepared to step 4 [381 mg]
  • wheat starch for dusting work area
  • 1 tablespoon melted butter [6 mg]
Instructions
  1. Add a little wheat starch (about 1 tablespoon) to your work area. With a rubber spatula, gather the dough from the mixer bowl and place on top of the starched area. Gently knead the dough a few turns, incorporating the remaining starch. You should have a smooth but somewhat sticky dough.
  2. Divide the dough into 10 equal sized pieces (75 gm each) and cover with plastic wrap. For hamburger buns, round the dough into balls and flatten to about ½ inch thick. For hot dog buns, roll into a 5 ½ inch long, ½ inch wide roll. Place on a parchment lined baking sheet, spaced about 2 inches apart. To prevent the buns from drying out cover the baking sheet with plastic wrap as you are working.
  3. When all of the dough balls are formed, cover with the plastic wrap and a damp kitchen towel. Place a second rimmed baking sheet (rim side up) on top of the rolls from doming too much at the top – you want them to be on the wider side as opposed to taller. Let rise in a warm spot until nearly doubled in size, about 45 minutes.
  4. Meanwhile, place an empty loaf pan (or oven proof skillet) in the oven. Heat the oven to 400 degrees. Bring 2 cups water to boil.
  5. Remove plastic wrap from cookie sheet. Place pan in oven, immediately (and carefully) pouring heated water into the empty loaf pan; close oven door. The reason for this is that when dough first goes into a hot oven, there is a rapid rise in volume called oven spring. If there is moisture or steam (which is what you are creating with the hot pan and water), the starches do not form a crust as quickly, allowing for a greater “spring.”
  6. Decrease the oven to 375 degrees.
  7. After 20 minutes, brush the rolls with melted butter to help the browning. Bake for an additional 15 minutes.* Remove from pan and cool on wire rack.
  8. TIP: * The time the rolls take to bake is a little variable from oven to oven. I recommend taking one roll out and waiting two minutes before removing the rest. If it deflates a little, the remaining rolls need an extra 5 minutes or so in the oven.


 
5.0 from 2 reviews
English Muffins
 
Author: 
Nutrition Information
  • Yield: 10 muffins
  • Serving size: 1 muffin
  • Phe Per Serving: 41 mg
  • Calories Per Serving: 200 kcal
  • Phe Per Recipe: 412 mg
  • Calories Per Recipe: 2004 kcal
Recipe type: Breads
Prep time: 
Cook time: 
Total time: 
A toasted English muffin is one of my favorite breakfast treats. The crispy toasted bits with butter oozing from all of the nooks and crannies make them just delicious. You will be amazed by the taste of these. Going straight from the freezer into your toaster makes them a great midweek breakfast. Be sure to transfer each batch of muffins straight into the oven after they have browned to finish baking. It can get a bit tricky keeping track of which batch is ready to come out of the oven so be sure to group them together. If you have a large electric griddle, you can cook them all at the same time which makes things a bit simpler (heat to 325 degrees).
Ingredients
  • 1 recipe sandwich bread prepared to step 4 [381mg]
  • 22 gm farina (2 tablespoons), only 6 gm stick to muffins [31 mg]
Instructions
  1. Sprinkle a tablespoon of the farina over a parchment lined baking sheet.
  2. Add a little wheat starch (about 1 tablespoon) to your work area. With a rubber spatula, gather the dough from the mixer bowl and place on top of the starched area. Gently knead the dough a few turns, incorporating the remaining starch. You should have a smooth but somewhat sticky dough.
  3. Divide the dough into 10 equal sized pieces (75 gm each) and cover with plastic wrap. Working one at a time, round the dough into rolls and arrange on the prepared baking sheet, spaced about 2 inches apart. To prevent the uncooked muffins from drying out cover the baking sheet with plastic wrap as you are working.
  4. When all of the dough balls are formed, cover with the plastic wrap and a damp kitchen towel. Place a second rimmed baking sheet (rim side up) on top of the English muffins to prevent the muffins from doming too much at the top. Let rise in a warm spot* until nearly doubled in size, about 45 minutes.
  5. Preheat oven to 325 degrees. Heat a 12 inch skillet over medium heat for two minutes or preheat your electric skillet to 325 degrees. . Do not grease, but sprinkle the skillet with a teaspoon of farina. Carefully place four muffins top side down (in other words the side that does not have farina on them) in the pan. Cook until the bottoms are browned beautifully, about 6 minutes, occasionally pressing (once or twice) gently on the muffin with a spatula to prevent doming.
  6. Flip the muffins, reduce heat to medium low and continue to cook until well browned, about 4 minutes. Transfer the muffins to a baking sheet and bake for 30 minutes.* Wipe out the remaining farina since it will start to burn, and start the next batch with a teaspoon of new farina. Repeat with remaining muffins.
  7. Let the muffins cool on a wire rack for 20 minutes. Split the muffins open with a fork and toast before serving. Splitting with a fork and pressing down while they are in the hot skillet develop those nooks and crannies. These muffins freeze beautifully, making them a great midweek breakfast (just split before you freeze).
  8. TIP: * The time the muffins take to bake is a little variable from oven to oven. I recommend taking one muffin out and waiting two minutes before removing the rest. If it deflates a little, the remaining muffins need an extra 5 minutes or so in the oven.


 


Soft Pretzels
 
Author: 
Nutrition Information
  • Yield: 12 pretzels
  • Serving size: 1 pretzel
  • Phe Per Serving: 20 mg
  • Calories Per Serving: 135 kcal
  • Phe Per Recipe: 237 mg
  • Calories Per Recipe: 1617 kcal
Recipe type: Breads
Prep time: 
Cook time: 
Total time: 
These delicious salted knots of bread with a little spicy mustard are an essential part of going to a baseball game. There was no way Molly was not going to share that experience. Since the pretzel shape is a little delicate, it takes a little practice to flip them into the boiling water without unraveling the shape.
Ingredients
STARTER
  • 30 gm all purpose flour (1/4 cup) [157 mg]
  • 3 gm yeast (1 teaspoon) [56 mg]
  • 60 gm water (1/4 cup)
  • 230 gm wheat starch (1 ¾ cup), plus extra for work space [18 mg]
  • 80 gm tapioca starch (1/3 cup) [0 mg]
  • 36 gm Metamucil (3 tablespoons) [0 mg]
  • 10 gm xanthan gum (1 tablespoon + ¼ teaspoon) [0 mg]
  • 9 gm quality sea salt (1 ½ teaspoons) [0 mg]
  • 240 gm water (1 cup), warm (110 degrees)
  • 60 gm honey (3 tablespoons) [6 mg]
For boiling:
  • 1 tablespoon baking soda (for browning) [0 mg]
  • 1 tablespoon sugar [0 mg]
For topping:
  • 2 tablespoons coarse salt [0 mg]
Instructions
  1. In a small mixing bowl mix the yeast, flour and water until combined. Cover tightly with plastic wrap and preferably let sit overnight in the fridge to allow the yeast to slowly work its magic. If there are time constraints, make the starter with warmed water (110 degrees) and cover, letting it rise for at least 30 minutes.
  2. Mix the starches, Metamucil, xanthan gum and salt in bowl of standing mixer fitted with the paddle attachment. Mix water, honey and starter together, preferably in a large liquid measuring cup. Turn machine to low and slowly add liquid. Mix for one minute. It will be the consistency of a very thick cake batter.
  3. Cover the mixer bowl with saran wrap and let rest for 5 to 10 minutes. The purpose here is not for the dough to rise, but to allow the liquids to be fully absorbed by the starches and make the dough more manageable to handle/shape.
  4. Again with the paddle attachment, mix on low to medium setting (4 on Kitchen Aid) for 3 to 4 minutes, pausing the mixing halfway to scrape the dough off the sides of the bowl. You are incorporating air into the dough which the gas from the yeast will expand, allowing for a lovely rise. As the dough mixes, it will get a little stretchy, but still stick to the sides of the bowl.
  5. Line two baking sheets with parchment paper.
  6. With a rubber spatula, gather the dough from the mixer bowl and place on top of a lightly starched area. Divide the dough into twelve equal portions, about 60 gm each. Roll pieces into smooth balls and cover with plastic wrap to prevent dough from drying out while you are shaping.
  7. Roll each piece into a 20-inch-long, ½-inch-wide rope. Shape each rope into an oval and twist the ends of the rope over each other and bring them down to form a pretzel shape. Moisten the ends and firmly press into the dough. Place on the prepared baking sheet and cover in plastic wrap. Place a damp kitchen towel over the baking sheets and place pretzels in a warm spot while oven is heating (does not rise much), 15 to 30 minutes.
  8. Preheat the oven to 425 degrees. Pour 6 cups water into a 12-inch skillet, add the baking soda and sugar, stir, cover, and bring to a boil over high heat.
  9. Using a wire skimmer or slotted spoon, gently place the pretzels into the boiling water, top-side down (you should be able to fit 3 pretzels at a time), for 10 seconds. Using slotted spoon, remove the pretzels. Drain well and place back onto the prepared baking sheet. Sprinkle those that you are eating today with salt. Once the baking sheet is full, place in the oven and continue with remaining pretzels. Bake for 25 minutes*, or until the pretzels are well-browned, rotating the baking sheets and turning halfway through the baking time.
  10. TIP: * The time the pretzels take to bake is a little variable from oven to oven. I recommend taking one pretzel out and waiting two minutes before removing the rest. If it deflates a little, the remaining pretzels need an extra 5 minutes or so in the oven.
  11. To Freeze: Take cooled pretzels and place in a Ziploc bag and freeze. To reheat, spritz frozen pretzel with water, sprinkle on salt and bake for 4 minutes at 425 degrees.
  12. Variation: Cinnamon-Sugar Pretzels In a shallow plate or pie pan, mix together ¼ cup sugar and 1 teaspoon of cinnamon. Once the pretzels are cool enough to handle (but still quite warm), generously brush the tops of the pretzels with 2 tablespoons of melted butter. One at a time, press the buttered side of each pretzel into the cinnamon sugar and place the sugared pretzel (sugared-side up) on a wire rack to cool. Serve warm or at room temperature.


5.0 from 2 reviews
Pancake and Waffle Mix
 
Author: 
Nutrition Information
  • Yield: 4 cups
  • Serving size: 60 gm (1/2 cup)
  • Phe Per Serving: 30 mg
  • Mg phe/ Gm food: 0.5 mg/gm
  • Calories Per Serving: 258 kcal
  • Phe Per Recipe: 271 mg
  • Calories Per Recipe: 2363 kcal
Prep time: 
Total time: 
Nothing says weekend like pancakes or waffles for breakfast. When this mix is in the fridge, it’s such a snap, you might be tempted to break the rules and make them during the week. Once the butter is added, the mix keeps in the fridge for a month and the freezer for up to three months. We keep ours in a mason jar. This recipe uses the Baking mix.
Ingredients
  • 390 gm (3 cups) CFL baking mix [234mg]
  • 20 gm (1 tablespoon + 1 teaspoon) baking powder [0mg]
  • 3 gm (1/2 teaspoon) baking soda [0mg]
  • 3 gm (1/2 teaspoon) salt [0mg]
  • 24 g (2 tablespoons) granulated sugar [0mg]
  • 24 g (2 tablespoons) light brown sugar (for color) [0.72mg]
  • 6 tablespoons cold butter, cut into ¼ inch cubes [35mg]
Instructions
  1. Place the baking mix, baking powder, baking soda, salt, and sugars in the work bowl of a food processor fitted with a metal blade. Process for 30 seconds, or until the butter is evenly distributed and the mix resemble sand. If you do not have a food processor and are making by hand, use your fingertips or a pastry cutter and cut in butter until evenly incorporated and the mixture resembles sand.
  2. To Store: This mix keeps in an airtight container (we use a mason jar) in the fridge for up to a month and the freezer for up to three months


4.5 from 2 reviews
Tortillas
 
Author: 
Nutrition Information
  • Yield: 20 tortillas
  • Serving size: 1 tortilla
  • Phe Per Serving: 19 mg
  • Calories Per Serving: 99 kcal
  • Phe Per Recipe: 381 mg
  • Calories Per Recipe: 1980 kcal
Prep time: 
Cook time: 
Total time: 
For those of you not on Cook for Love's facebook page, I needed to share this tip with you. CFL's bread dough keeps in the fridge in a lightly oiled ziploc bag for up to a week. This means you can pull out what you need (.5 mg/gm) and make fresh rolls, breadsticks, pita, naan, tortillas and even pizza without it feeling like a ton of work. These tortillas freeze well so you can even prepare quesadillas using Daiya cheese (the havarti wedge with jalepenos is incredible) for a really quick lunch option. The dough also can be grilled for a pizza base during the summer. When rolling the tortillas out, do not be afraid to heavily dust with wheat starch to get them not to stick. You can always dust them off after they are cooked!
Ingredients
  • 1 recipe sandwich bread prepared to step 4 [381mg]
  • wheat starch for rolling
Instructions
  1. Add a little wheat starch to your work area. Divide the dough into 20 equal balls (38 mg) and cover with plastic wrap.
  2. Press the ball down into a flat circle.
  3. On your work surface, add more wheat starch. Gently roll the dough into a 6 inch circle, adding more wheat starch as needed.
  4. Heat up a cast iron pan on medium high.
  5. Place the tortilla onto the pan. Cook for 2 minutes, flip and cook an additional 2 minutes.
10 mins prep time if your dough is already in the fridge.


 
5.0 from 1 reviews
Pancakes
 
Author: 
Nutrition Information
  • Yield: 3 pancakes
  • Serving size: 1 pancake
  • Phe Per Serving: 12 mg
  • Calories Per Serving: 97 kcal
  • Phe Per Recipe: 35 mg
  • Calories Per Recipe: 292 kcal
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Pancakes -- yum! The ultimate comfort food. I must confess when things are crazy in our house or someone has had a bad day, we reach for Brunner - breakfast for dinner. This is very unchef-like and I am sure my instructors at school would not be impressed, but the kids love it. This recipe is so simple that Molly started making her own pancakes a few years ago.
Ingredients
  • 60 gm (1/2 cup) CFL pancake mix [30 mg]
  • 60 gm (1/4 cup) rice milk [5 mg]
  • ½ teaspoon fresh lemon juice, just a squeeze [0 mg]
Instructions
  1. Place pancake mix into a medium sized bowl. Whisk together rice milk and lemon juice. Add to the mix, and stir gently until combined
  2. Heat a griddle over medium heat for 3 to 5 minutes. Brush it with oil. When the griddle is at the proper temperature, a drop of water will sizzle and bounce across the surface.
  3. Ladle the batter onto the griddle. Turn the pancakes over when the edges look dry and bubbles come to the surface but don’t break, about 2 minutes. Finish cooking on the other side, about 1 ½ minutes longer.


5.0 from 2 reviews
Waffles
 
Author: 
Nutrition Information
  • Yield: 4 waffles
  • Serving size: 1 waffle
  • Phe Per Serving: 28 mg
  • Calories Per Serving: 174 kcal
  • Phe Per Recipe: 110 mg
  • Calories Per Recipe: 697 kcal
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Typically we are making high and low protein waffles at the same time. I whip up 2 egg whites, and add 5gm to the low mix and the rest to the high. Both of the yolks go into the high mix. You can double the recipe and make toaster waffles – under cook the waffle a little, cool on a wire rack, wrap in plastic and freeze. Pop them into the toaster for a quick breakfast during the week. If the phe is too much, you can omit the egg white, but it adds a nice crispy texture, just like a high protein Belgian waffle.
Ingredients
  • 120 gm (1 cup) of CFL pancake mix [60 mg]
  • 120 gm (1/2 cup) rice milk [11 mg]
  • ½ teaspoon fresh lemon juice (just a squeeze) [0 mg]
  • 1 tablespoon melted butter [6 mg]
  • 5 gm whipped egg whites, have egg at room temperature [34 mg]
  • 1 teaspoon sugar (to stabilize egg whites) [0mg]
Instructions
  1. Heat waffle iron. Place pancake mix in a medium bowl.
  2. Beat egg white until it starts to hold a peak. Add the sugar and continue to whip until it is white and glossy and just holds a 2-inch peak.
  3. Add liquid ingredients to dry ingredients in a thin steady stream while gently mixing with a rubber spatula; be careful not to add liquid faster than you can incorporate it.
  4. Toward end of mixing, use a folding motion to incorporate ingredients; gently fold egg white into batter
  5. Spread appropriate amount of batter onto waffle iron. Following manufacturer’s instructions, cook waffle until golden brown, 2 to 5 minutes. Serve immediately. (You can keep waffles warm on a wire rack in a 200-degree oven for up to 5 minutes.)


5.0 from 1 reviews
French Toast
 
Author: 
Nutrition Information
  • Yield: 3 slices
  • Serving size: 1 slice
  • Phe Per Serving: 28 mg per slice
  • Calories Per Serving: 210 kcal per slice
  • Phe Per Recipe: 85 mg
  • Calories Per Recipe: 631 kcal
Prep time: 
Cook time: 
Total time: 
French toast is my all time favorite breakfast. When I was a child I went through a stage of eating it for breakfast, lunch and dinner for a month (sorry mom). It is now one of Molly's favorites as well. If you have made a loaf of bread specifically for French toast, cut it a little thicker (1/2 inch thick slices). To prevent the melted butter from clumping during mixing, warm the rice milk.
Ingredients
  • 3 slices of CFL sandwich bread, or your favorite very lightly toasted [63 mg]
  • 60 gm (1/4 cup) rice milk, room temperature or warmed (see note above) [5 mg]
  • 1 teaspoon butter, melted, plus 1 tablespoon for cooking [6 mg]
  • 1 tablespoon light brown sugar [0 mg]
  • ¼ teaspoon ground cinnamon [0 mg]
  • dash of freshly grated nutmeg
  • 15 gm (2 tablespoons) CFL pancake mix
  • ½ teaspoon vanilla extract [0 mg]
Instructions
  1. Whisk rice milk, butter, sugar, cinnamon, nutmeg, pancake mix and vanilla in a bowl until well blended.
  2. Soak bread in mixture until saturated but not falling apart, 20 seconds per side. Carefully pick up bread slice and allow excess milk mixture to drip off.
  3. Heat ½ tablespoon butter in 12-inch skillet over medium-low heat. Add soaked bread to the skillet and cook until golden brown, about 4 to 5 minutes. Flip and continue to cook until second side is golden brown, 4 to 5 minutes longer. (If toast is cooking too quickly, reduce temperature slightly.)


Upside Down Apple Pancake
 
Author: 
Nutrition Information
  • Yield: 1 individual 5 inch pancake
  • Serving size: 1
  • Phe Per Serving: 47 mg
  • Calories Per Serving: 489 kcal
Prep time: 
Cook time: 
Total time: 
By calling this delicious concoction a pancake, I am essentially justifying cake for breakfast. A 5 inch oven skillet is ideal for this recipe; we use cast iron and it works perfectly but you can also use a non-stick oven proof pan (meaning no plastic handles). If you only have a larger skillet, then double or triple the recipe so that you can all dig in (trust me you will be happy you did). You can use tart apples, like the Granny Smith, but if you prefer sweeter ones, use Braeburns. Get creative, pineapples would also be delicious (eliminate the cinnamon and add a dash of rum) as would pears (add ¼ teaspoon ginger). For serving, dust the pancake with confectioners' sugar. If you really have a sweet tooth, pass the maple syrup, but it really does not need it.
Ingredients
  • 1 tablespoon unsalted butter [6 mg]
  • 80 gm (1/2 apple) Granny Smith or Braeburn apple, peeled, cored, and cut into ½-inch-thick slices [6 mg]
  • 24 gm (2 tablespoons) dark brown sugar [0 mg]
  • ¼ teaspoon ground cinnamon [1 mg]
  • 1 teaspoon lemon juice [0 mg]
  • 60 gm (1/2 cup) of CFL pancake mix [30 mg]
  • 60 gm (1/4 cup) rice milk [5 mg]
  • ¼ teaspoon vanilla extract [0 mg]
  • powdered sugar for dusting [0 mg]
Instructions
  1. Heat oven to 500 degrees.
  2. Heat butter in the skillet over medium-high heat until sizzling. Add apples, brown sugar, and cinnamon; cook, stirring frequently with heatproof rubber spatula, until apples are golden brown, about 10 minutes. Off heat, stir in lemon juice.
  3. While the apples are cooking combine the pancake mix, rice milk and vanilla extract. Mix until no lumps remains; set aside.
  4. Pour the batter around the edges of the pan, then over the apples. Place skillet in oven and immediately reduce oven temperature to 425 degrees; bake until pancake is set and the top is a light golden brown, about 15 to 18 minutes. (18 to 20 minutes if using a 10 inch skillet)
  5. Remove hot skillet from oven and loosen pancake edges with heatproof rubber spatula. Place a plate on top of the skillet and invert the pancake onto the plate. Dust with powdered sugar, cut into wedges, and serve.


 
5.0 from 1 reviews
Crepes
 
Author: 
Nutrition Information
  • Yield: 8 crepes
  • Serving size: 1 crepe
  • Phe Per Serving: 17 mg per crepe
  • Calories Per Serving: 144 kcal
  • Phe Per Recipe: 133 mg
  • Calories Per Recipe: 1154 kcal
  • Protein Per Serving: .33 gm
  • Total Protein Per Recipe: 2.66 gm
Prep time: 
Cook time: 
Total time: 
These delicious crepes can be filled with endless combinations. Add sliced fruits, such as berries, peaches, sauted apples, etc. to the center and roll the sides up and over the filling. Top with powdered sugar. We love them with blueberries and a quick lemon pudding (see recipe in notes below).
Ingredients
  • 300 gm (1 ¼ cup) rice milk [27 mg]
  • 56 gm (4 tablespoons) melted butter [24 mg]
  • 30 gm (2 tablespoons) maple syrup
  • ½ tsp vanilla
  • 30 gm (2 tablespoons lemon juice) [3 mg]
  • 130 gm (1 cup) CFL baking mix [78 mg]
  • ½ tsp xanthan gum
  • 10 gm (2 teaspoons) light brown sugar, for color
  • 1 tsp lemon zest [1 mg]
  • ¼ teaspoon salt
  • ¼ tsp baking soda
Instructions
  1. Combine rice milk, melted butter, maple syrup, vanilla and lemon juice in a measuring cup.
  2. Add baking mix, xanthan gum, brown sugar, lemon zest, baking soda and salt to the blender, pulse briefly to combine.
  3. With the blender running, pour in the liquids and blend about 15 seconds.
  4. Transfer to a covered container and refrigerate the batter for 2 hours to 2 days if you have the time. If not, you can use immediately.
  5. Gently stir the batter. Heat an 8 inch nonstick skillet over medium heat for about three minutes. Brush the pan lightly with butter. Remove from the heat and tilt the pan slightly. Pour ¼ cup batter into the pan. As the batter is poured, rotate the pan to swirl the batter evenly over the pan and return to heat.
  6. Cook until the first side is a lovely spotty brown color, one to two minutes. Carefully flip the crepe with a thin spatula and cook another minute. (Chances are the first few will not be perfect, but you will get the hang of it.)
  7. Transfer the crepe to a paper towel lined plate. Continue with remaining batter.
Crepes be frozen for up to three months. To defrost, thaw crepe in the fridge the day before filling and rolling.Quick lemon filling: 1 container so delicious coconut yogurt, 50 gm (1/2 small box) jell-o instant cream cheese pudding, 1 teaspoon lemon zest, 2 tablespoons fresh lemon juice.To make a savory crepe: Eliminate the maple syrup, vanilla, lemon juice and zest and decrease the brown sugar to ½ teaspoon. Add 1 teaspoon of apple cider vinegar to the wet ingredients, and ½ teaspoon garlic salt , and ¼ teaspoon onion powder to the dry ingredients.


 
5.0 from 1 reviews
Eggcellent Breakfast Mix
 
Author: 
Nutrition Information
  • Yield: 180 gm-6 servings
  • Serving size: 30 gm
  • Phe Per Serving: 19 mg
  • Mg phe/ Gm food: .62 mg/gm
  • Calories Per Serving: 133 kcal
  • Phe Per Recipe: 113 mg
  • Calories Per Recipe: 796 kcal
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Molly wanted a low protein egg that was savory. I tried to figure out what I could make and realized that if I fiddled with a crepe type recipe and used tumeric for coloring I might get something good for an omelet. I do not supply a phe count for the actual omelet because it is dependent upon the fillings you use.
Ingredients
  • 130 gm (1 cup) CFL baking mix [78mg]
  • ½ teaspoon xanthan gum [0mg]
  • ½ teaspoon baking powder [0mg]
  • ½ teaspoon sugar [0mg]
  • ½ teaspoon salt [0mg]
  • ¼ teaspoon white pepper [2mg]
  • ¼ teaspoon turmeric [1mg]
  • dash (1/8 teaspoon) mustard powder [4mg]
  • dash paprika [0mg]
  • 4 gm (2 teaspoons) Molly McButter Cheese Sprinkles [10mg]
  • 3 tablespoons cold butter, cut into cubes [18mg]
Instructions
  1. Place the baking mix, xanthan gum, baking powder, sugar, salt, pepper, tumeric, mustard powder, paprika and Molly McButter cheese sprinkles in the workbowl of a food processor fitted with a metal blade. Pulse briefly to mix. Add cold butter cubes and process for 30 to 45 seconds, or until the butter is evenly distributed and the mix resemble sand. If you do not have a food processor and are making by hand, use your fingertips or a pastry cutter and cut in butter until evenly encorporated and the mixture resembles sand.
  2. To Store: This mix keeps in an airtight container (we use a mason jar) in the fridge for up to a month and the freezer for up to three months
  3. Eggcellent Omelet: Melt ½ tablespoon of butter into a nonstick skillet over medium heat. Mix together 30 gm (3 tablespoons) of the mix with 60 gm (1/4 cup) of rice milk, and salt & pepper to taste in a small bowl. Quickly pour mixture (before it has had a chance to thicken) into the skillet and cook for about 2 minutes. Add your desired filling (we love low protein cheese and a small amount of crumbled Morning Star Breakfast Strips) and let set for another 30 seconds. Gently fold the omelet in half and cook for an additional minute or two.


 
Quiche Me
 
Author: 
Nutrition Information
  • Yield: 4 quiches
  • Serving size: 1 quiche
  • Phe Per Serving: 37 mg
  • Calories Per Serving: 143 kcal
  • Phe Per Recipe: 148 mg
  • Calories Per Recipe: 571 kcal
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
These individual quiches are perfect for a brunch. With potatoes, onions, butter, cheese and morning star breakfast strips, you know the taste is going to be outrageous. Morning Star Breakfast strips are a vegetarian bacon that is fairly high in phe (65 mg per slice). You can get them at Trader Joe's, many supermarkets and health food stores in the frozen food section. This recipe only uses half a strip, but if it is too high for you the smoked shitakes recipe, they are out of this world and work even better (but is more work). The phe amount is listed for each ingredient so you can change it up whatever way you want -- broccoli would be delicious as would mushrooms and leeks. A crust is optional. I like the toasted cups for their added crunch and simplicity, but you can also use a more traditional pie crust (same recipe used in Apple Pie). You can make high protein quiches alongside the low ones, just add eggs instead of the eggcellent mix.
Ingredients
  • 1 tablespoon butter [6 mg]
  • 4 gm (1 tablespoon) onion, minced [1 mg]
  • 20 gm (2 tablespoons) potato, grated [14mg]
  • 60 gm (1½ slices) low protein bread, torn into ¼ inch pieces [31 mg]
  • 40 gm (1/4 cup) eggcellent mix [25 mg]
  • 120 gm rice milk (1/2 cup) [11 mg]
  • 10 gm Daiya cheese shreds (or your favorite), grated [29 mg]
  • ½ slice Morning Star Breakfast Strip, cooked and crumbled [31 mg]
  • salt and pepper to taste [0 mg]
Instructions
  1. Preheat oven to 375 degrees. Grease four of the cups in a muffin pan. Add ¼ cup water to each empty cup (or cook high protein simultaneously in remaining cups) so that they cook evenly.
  2. Melt the butter into a nonstick skillet over medium heat. Add the onion and cook until translucent, about 3 minutes. Add the grated potato and cook for five more minutes, stirring at times. Remove from the pan and set aside.
  3. Meanwhile, mix together eggcellent mix with rice milk, salt and pepper in a bowl. Add low protein bread pieces. Let mixture sit for 5 minutes to soften the bread. Add cheese, crumbled Breakfast Strip and cooked onion and potato mix.
  4. Divide the mixture into the four greased muffin cups. Bake for 25 minutes until set.
  5. Let the quiches cool in the muffin tin for at least 20 minutes before eating. They are very gummy when hot, but as they cool the texture improves. Serve warm or at room temperature.
  6. OPTIONAL TOAST CRUST: Since the toast cups take up space in the muffin tin, the above recipe makes 6 quiches at 45 mg each
  7. With a rolling pin, flatten 6 slices of low protein bread (only ¾ slice used of each) slightly. With a 4 ¼ inch round cookie cutter, cut into 6 rounds. Cut each round in half, and brush both sides with melted butter (2 tablespoons total). Press both halves in each muffin cup, overlapping slightly and making sure the bread comes up to the edge of the cup. Use extra bread to patch any gaps. Bake at 350 degrees for about 15 minutes until lightly toasted. Remove from the oven. Pour quiche mixture on top of the toast cups. Cook as directed above.


 
5.0 from 2 reviews
Deep Fried Pasta
 
Author: 
Nutrition Information
  • Yield: 4 cups, 2 servings
  • Serving size: 82 gm, 2 cups
  • Phe Per Serving: 23 mg
  • Mg phe/ Gm food: .27 mg/gm
  • Calories Per Serving: 316 kcal
  • Phe Per Recipe: 45 mg
  • Calories Per Recipe: 632 kcal
Prep time: 
Cook time: 
Total time: 
Levels high? Need calories? This is the most delicious snack ever and could not be simpler to make.
Ingredients
  • 150 gm Aproten fusilli pasta, or your favorite brand/shape [45 mg]
  • vegetable oil, 3 to 4 cups for deep frying [0 mg]
  • salt to taste [0 mg]
  • seasonings such as malt vinegar, Molly McButter (for low protein cheetos), cinnamon sugar, chipotle popcorn seasoning (our personal favorite)
Instructions
  1. Bring a large pot of water to a rapid boil. Add 1 tablespoon of salt and the pasta. Cook for 7 minutes. Drain.
  2. Line a baking sheet or work space with paper towels. Place pasta on top and pat dry.
  3. Preheat vegetable oil to 375 degrees. Divide cooked pasta into two batches. Add one batch and fry for three to four minutes. It should be nice and crunchy. Taste one -- too chewy? Fry for another minute or so.
  4. Remove pasta, and place on a clean paper towel to absorb some of the grease. Season as you like.


 
5.0 from 2 reviews
Drunken Noodles
 
Author: 
Nutrition Information
  • Yield: 4 [1 low protein, 3 high protein]
  • Phe Per Serving: 112 mg
  • Calories Per Serving: 559 kcal
  • Protein Per Serving: 2.78 gm
Cuisine: Asian
Prep time: 
Cook time: 
Total time: 
So my kids always get a kick out of me making this meal. There is a lot of snickering and always a wise-ass comment about my wine consumption and that based on the name it is no wonder this is one of my favorite quick midweek dinners. I hate teenagers. This pasta dish is so flavorful and so easy to make. You can change up the veggies if you like. I am brand specific for the soy sauce, since it is the lowest in phe. If you change it, adjust the phe amount. You can get sambal oelek (fresh chili paste) in a good Asian Market and it is super spicy (and delicious), so adjust to your taste. We make ¾ of the box of linguine fini for the rest of the family and sometimes add cooked chicken or tofu to the high protein portion so it is a one dish meal for the entire family.
Ingredients
  • 100 gm Aproten linguine noodles [30 mg]
  • 30 gm (2 tablespoons) La Choy soy sauce [47 mg]
  • 120 gm (1/2 cup) vegetable broth, preferably Swanson [5 mg]
  • 50 gm (1/4 cup) dark brown sugar [2 mg]
  • 30 gm (2 tablespoons) fresh lime juice (1 lime), plus lime wedges for serving [3 mg]
  • 3 gm (1/2 teaspoon) sambal oelek, or to taste [1 mg]
  • 60 gm (1/4 cup) vegetable oil
  • 200 gm (2 cups) broccoli florets, cut into bite sized pieces [230 mg]
  • 12 gm (4 cloves) garlic, minced [20 mg]
  • 4 gm (1/4 cup) fresh cilantro, coarsely chopped [4 mg]
  • 26 gm (4) scallions, sliced thin on a bias [17 mg]
Instructions
  1. Whisk together the soy sauce, vegetable broth, lime juice and sambal oelek. Put 60 gm of the mixture in a smaller bowl for the low protein version. Set bowls aside.
  2. Bring two large pots of salted water to a boil, assuming you are making a high and low protein version at the same time. Cook the linguine until a little firmer than al dente (about 6 minutes for Aproten, 7 for the high protein pasta). Drain.
  3. Heat 2 teaspoons of oil in a skillet over high heat. Add broccoli and cook for about 1 minute. Add the garlic and sauté for 30 seconds. Take the low protein portion (53 gm) , and put in a smaller non stick skillet.
  4. Add 1 tablespoon of the oil to the low protein skillet, 2 tablespoons to the high protein skillet. Add the drained noodles and the soy sauce mixtures to the skillets. Toss gently until the sauce has thickened and been mostly absorbed by the noodles, about 3 minutes. Sprinkle with scallions and cilantro. Serve with lime wedges.
Notes:Soy sauce mixture .25 mg/gmTotal phe sauce and vegetables : sauce 58 mg + vegetables 271 gm = 329 mg for four portions = 82 mg per portion + low protein pasta 30 mg = 112 mg


 
4.7 from 3 reviews
Quick Cinnamon Buns
 
Author: 
Nutrition Information
  • Yield: 10 buns
  • Serving size: 1 bun
  • Phe Per Serving: 28 mg
  • Calories Per Serving: 340 kcal
  • Phe Per Recipe: 282 mg
  • Calories Per Recipe: 3396 kcal
Prep time: 
Cook time: 
Total time: 
If I need to bribe my kids, cinnamon buns are the way to go. Who does not love the heavenly smell and taste of cinnamon? These really are easy to make and the dough freezes well, so you can pop them right into the oven (don't defrost) whenever you need a pick-me-up. They must be eaten warm with the icing oozing down your fingers. There is no need for two versions, everyone will love these!
Ingredients
  • 1 tablespoon unsalted butter , melted, for pan [6 mg]
Cinnamon-Sugar Filling
  • ½ cup dark brown sugar (packed) [6 mg]
  • ¼ cup granulated sugar
  • 2 teaspoons ground cinnamon [6 mg]
  • ⅛ teaspoon table salt
  • 1 tablespoon unsalted butter , melted [6 mg]
Biscuit Dough
  • 325 gm (2½ cups) CFL baking mix, plus additional starch for work surface [195 gm]
  • 2 tablespoons granulated sugar
  • 2 teaspoons baking powder
  • ½ teaspoon baking soda
  • ½ teaspoons salt
  • 4 tablespoons cold unsalted butter, cut into ¼ inch cubes [24 mg]
  • 1 small container of So Delicious Coconut yogurt (vanilla or plain)* [28 mg]
  • 60gm rice milk (1/4 cup) [5 mg]
  • 1 teaspoon vanilla extract
  • 2 tablespoons unsalted butter melted, one for the cinnamon mixture and one on top [12mg]
Icing
  • 1 tablespoon rice milk
  • 1 teaspoon lemon juice
  • 1 teaspoon vanilla
  • 1 cup confectioners' sugar (4 ounces)
Instructions
  1. Adjust oven rack to upper-middle position and heat oven to 425 degrees. Pour 1 tablespoon melted butter in 9-inch nonstick cake pan; brush to coat pan. Spray wire rack with nonstick cooking spray; set aside.
  2. To make cinnamon-sugar filling: Combine sugars, cinnamon, and salt in small bowl. Add 1 tablespoon melted butter and stir with fork or fingers until mixture resembles wet sand; set filling mixture aside.
  3. To make biscuit dough: Whisk baking mix, sugar, baking powder, baking soda and salt in large bowl. Add the cold butter cubes, and with your finger tips quickly cut in the butter until the mixture resembles a coarse meal. Whisk yogurt, rice milk and vanilla in a measuring cup or small bowl. Add liquid to dry ingredients and stir with wooden spoon until liquid is absorbed (dough will look very shaggy), about 30 seconds. Transfer dough to lightly floured piece of parchment paper and knead until just smooth and no longer shaggy.
  4. Pat dough with hands into 12 by 9-inch rectangle. Brush the dough with 1 tablespoon of the melted butter. Sprinkle the cinnamon sugar filling evenly, leaving a ½ inch border of plain dough around the edges. Press the filling firmly into the dough. Starting at the long side, roll the dough by lifting the parchment paper and then peeling the paper back, pressing lightly to form a tight log. Pinch the seam to seal. Roll the log, seal seam down, and cut evenly into 10 pieces. (At this point freeze what you are not eating today). Place the buns in the buttered cake pan. Brush with the remaining melted butter. Bake until edges are golden brown, 20 to 25 minutes. Bake an additional 5 minutes if bun was frozen. Place a plate on top of the cake pan and invert buns onto the plate. Place the greased cooling rack on top of the plate and invert again. Cool about 5 minutes before icing.
  5. To make icing and finish buns: While buns are cooling, whisk rice milk, vanilla, lemon juice and powdered sugar in large bowl until smooth glaze forms, about 30 seconds. Spoon glaze evenly over buns; serve immediately.
*If you cannot get So Delicious yogurt, you can substitute the yogurt with 60 gm of heavy cream (1/4 cup), an additional 120 gm rice milk (1/2 cup) and a squeeze of lemon. You will need to adjust the phe (So Delicious is 28 mg per container).


 
5.0 from 1 reviews
Oven Roasted Portobellos
 
Author: 
Nutrition Information
  • Yield: 2 servings
  • Serving size: 1 portabella
  • Phe Per Serving: 70 mg
  • Calories Per Serving: 283 kcal
  • Phe Per Recipe: 139 mg
  • Calories Per Recipe: 566 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
This is my go to rich and delicious "special" meal for both Molly and myself. The gravy over mashed or smashed potatoes and celery root is such an amazing entree. Marinating the mushrooms allows them to absorb the flavors beautifully and roasting reduces the water in the mushroom creating a wonderful texture.
Ingredients
  • 134 gm (2) portobello caps, stems removed [102 mg]
  • 2 tablespoons olive oil [0 mg]
  • 5 gm (1 clove) garlic, minced [8 mg]
  • 2 gm (2 teaspoons) fresh rosemary, chopped [2 mg]
  • ½ teaspoon salt [0 mg]
  • ¼ teaspoons fresh ground black pepper [2 mg]
  • 60 gm (1/4 cup) dry sherry [2 mg]
  • 120 gm (1/2 cup) vegetable broth, preferably Swanson [5 mg]
  • 1 teaspoon cornstarch dissolved in 1 tablespoon of water
  • 2 tablespoons butter, cut into 2 pieces and chilled [12 mg]
  • 1 tablespoon minced fresh parsley [6 mg]
  • Salt and pepper [0 mg]
Instructions
  1. Toss the portabellas in a small Ziploc bag with the olive oil, garlic, 1 teaspoon of the rosemary, salt & pepper. Allow to marinate for at least 3 hours.
  2. Preheat oven to 500 degrees. Place the mushrooms in a lightly oiled oven safe skillet rounded side up. Roast for 6 minutes. Turn and roast for another 6 minutes.
  3. Carefully remove pan from the oven. Carefully reserve the liquid on top for the gravy and set mushrooms aside on a cutting board. Once cooled slightly, slice on a bias into ½ inch thick slices.
  4. FOR THE GRAVY: Deglaze the pan (fancy way of saying get up those browned bits that contain so much flavor) by adding the sherry to the skillet, and stirring up any browned bits. Cook until the sherry has been reduced in half. Add the vegetable broth and simmer for five minutes. Stir in accumulated mushroom liquid and remaining chopped rosemary. Whisk in the cornstarch mixture, allow to thicken. Turn the heat to low and whisk in the butter, 1 tablespoon at a time. Add sliced mushrooms. Season to taste with salt and pepper.


 
5.0 from 1 reviews
Scones
 
Author: 
Nutrition Information
  • Yield: 8 scones
  • Serving size: 1 scone
  • Phe Per Serving: 40 mg
  • Calories Per Serving: 295 kcal
  • Phe Per Recipe: 318 mg
  • Calories Per Recipe: 2359 kcal
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
In my family, scones have been a tradition passed down from one generation to the next. For me, there is nothing more of a comfort food than a scone and a hot mug of tea. It is a tradition that I wanted to continue with Molly, so I was particularly fussy to get the taste just right. I have added a little lemon zest and vanilla (not traditional in Irish Scones), but I do not think my Grandma will object. These are easy to make, and best of all you can freeze the formed uncooked scones and pop them in the oven right from the freezer whenever you want them. Resist the urge to eat the scones hot out of the oven, let them cool for at least 10 minutes. *The scone recipe can easily be converted into Irish soda bread, see directions below.
Ingredients
  • 325 gm (2½ cups) baking mix [195 mg]
  • 1 tablespoon baking powder [0 mg]
  • ½ teaspoon salt [0 mg]
  • ⅓ cup sugar [0 mg]
  • 1 teaspoon lemon zest [1 mg]
  • 6 tablespoons unsalted butter, chilled and cut into ¼-inch pieces [36 mg]
  • 40 gm cup raisins (1/4 cup) [26 mg]
  • 1 teaspoon vanilla [0 mg]
  • 160 gm rice milk (2/3 cup) [14 mg]
  • 30 gm heavy cream (2 tablespoons) [31 mg]
Glaze:
  • 15 gm (1 tablespoon) heavy cream [15 mg]
  • 1 tablespoon sugar [0 mg]
Instructions
  1. Adjust oven rack to middle position and heat oven to 425 degrees.
  2. Place baking mix, baking powder, salt, sugar, and lemon zest in large bowl or workbowl of food processor fitted with steel blade. Whisk together or pulse six times.
  3. If making by hand, use your fingertips and quickly cut in butter until mixture resembles coarse meal, with a few slightly larger butter lumps. Stir in raisins. If using food processor, remove cover and distribute butter evenly over dry ingredients. Cover and pulse 12 times, each pulse lasting 1 second. Transfer to a large bowl and add the raisins.
  4. Combine rice milk, heavy cream and vanilla in a measuring cup. Stir in liquid with rubber spatula or fork until dough begins to form, about 30 seconds.
  5. Transfer dough to a starched work surface and knead dough by hand just until it comes together into a rough, slightly sticky ball, 5 to 10 seconds. Pat the dough into a 1 inch thick circle. Cut out the dough rounds with a biscuit cutter. Push the remaining scraps of dough into a 1 inch round again and cut out remaining scones. Place scones on a parchment lined cookie sheet (freeze what you are not eating today).
  6. FOR THE GLAZE simply brush tops of scones with 1 tablespoon of heavy cream and then sprinkle with 1 tablespoon sugar. Bake until scone tops are light brown, 12 to 15 minutes. If the scone was frozen, bake an extra 3 to 5 minutes. Cool on wire rack for at least 10 minutes. Serve warm or at room temperature.
  7. TO MAKE IRISH SODA BREAD: Pat the dough into a 6 inch circle round about 2 inches high. Place on a parchment lined baking sheet (or cast iron skillet). Score the dough by cutting a cross shape on the top of the loaf. Bake for 40 to 45 minutes at 400 degrees.


 


5.0 from 3 reviews
Banana Bread
 
Author: 
Nutrition Information
  • Yield: 1 loaf, 12 slices
  • Serving size: 1 slice
  • Phe Per Serving: 29 mg
  • Calories Per Serving: 192 kcal
  • Phe Per Recipe: 343 mg
  • Calories Per Recipe: 2305 kcal
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
This is a delicious moist quickbread that everyone will love. Eat it warm out of the oven, or if there are any leftovers toast for breakfast the next morning. You can slice the bread and store between wax or parchment paper and freeze. That way you can enjoy any morning. The use of vinegar with baking soda is a vegan baking trick. It gives a quick rise that helps compensate for the lack of egg in this recipe. The key to it working is to add the vinegar at the last moment and put in the oven as quick as possible. Unlike baking powder, baking soda has one rise.
Ingredients
  • 260 gm (2 cups) baking mix [156 mg]
  • ½ cup granulated sugar [0 mg]
  • 1½ teaspoon baking soda [0 mg]
  • ½ teaspoon table salt [0 mg]
  • 250 gm (2) very ripe bananas, soft, darkly speckled, mashed well [123 mg]
  • 170 gm (1 small container) So Delicious Coconut yogurt, plain or vanilla* [28 mg]
  • 6 tablespoons unsalted butter, melted and cooled [36 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 1 tablespoon apple cider vinegar [0 mg]
Instructions
  1. Heat oven to 350 degrees. Grease a loaf pan; set aside. Combine the baking mix, sugar, baking soda and salt in a large bowl; set aside.
  2. Mix mashed bananas, yogurt, butter, vinegar and vanilla with wooden spoon in medium bowl. Lightly fold banana mixture into dry ingredients with rubber spatula until just combined and batter looks thick and chunky. Quickly scrape batter into prepared loaf pan; bake until loaf is golden brown and toothpick inserted in center comes out clean, about 55 to 65 minutes. Cool in pan for 5 to 10 minutes, then transfer to wire rack. Serve warm or at room temperature.
  3. *If you cannot get So Delicious yogurt, add an extra banana and enough rice milk to equal 170 gm total. You would need to adjust the phe (So Delicious is 30 mg per container).
Cooking time will vary from 55-65 minutes.Need the extra calories: cube a slice of banana bread, deep fry and toss in cinnamon sugar. Oh my deliciousness! You are welcome.




5.0 from 1 reviews
John's Apple Muffins
 
Author: 
Nutrition Information
  • Yield: 12 muffins
  • Serving size: 1 muffin
  • Phe Per Serving: 22 mg
  • Calories Per Serving: 252 kcal
  • Phe Per Recipe: 267 mg
  • Calories Per Recipe: 3021 kcal
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
This recipe is dedicated to John. After apple picking with his class, they decided to make muffins. His mom (who is a wonderful person and one of my favorite people) needed a recipe so he would not feel left out. So glad she dropped me a line because these moist, apple studded muffins are Molly's all-time favorites and a perfect back to school breakfast on the go or lunch. The brown sugar on the top adds a nice little crunch so don't skimp out on it. After all, we all know the lid is the best part of a muffin! You can buy apple butter at any supermarket -- it is in the jelly section. Apple sauce would probably work as well, but the concentrated butter adds a deeper flavor.
Ingredients
  • 260 gm (2 cups) CFL baking mix [156 mg]
  • 1½ teaspoons baking powder [0 mg]
  • 1 teaspoon baking soda [0 mg]
  • ½ teaspoon salt [0 mg]
  • 2 teaspoons cinnamon [6 mg]
  • 8 tablespoons (1 stick butter), room temperature, cut into 8 pieces [48 mg]
  • ½ cup granulated sugar [0 mg]
  • ¼ cup brown sugar + ¼ cup to sprinkle on top of muffins [4 mg]
  • 90 gms (6 tablespoons) apple butter [5 mg]
  • 170 gm (1 container) So delicious plain or vanilla coconut yogurt [28 mg]
  • 1 teaspoon vanilla [0 mg]
  • 290 gms (2 large apples), peeled, cored and diced [20 mg]
  • 1 tablespoon apple cider vinegar [0 mg]
Instructions
  1. Preheat oven to 400 degrees; line muffin tin.
  2. Combine baking mix, baking powder, baking soda, salt and cinnamon in medium sized bowl, whisk to combine.
  3. Put the butter in the bowl of your mixer fitted with the paddle attachment. Add the granulated and brown sugar; cream until fluffy, about 2 minutes. Add the apple butter, mix for an additional 30 seconds. Add yogurt and vanilla.
  4. Add dry ingredients, mix briefly to combine. The batter will be a little drier than expected at this point.
  5. Fold in the diced apples.
  6. Add the vinegar and mix briefly
  7. Working quickly, divide the batter evenly into muffin tin (it will be completely to the top). Sprinkle 1 teaspoon brown sugar on top of each muffin.
  8. Bake 25 minutes.
  9. Cool for 5 minutes, remove from pan.


5.0 from 1 reviews
Chocolate Zucchini Muffins
 
Author: 
Nutrition Information
  • Yield: 12 muffins
  • Serving size: 1 muffin
  • Phe Per Serving: 36 mg
  • Calories Per Serving: 220 kcal
  • Phe Per Recipe: 433 mg
  • Calories Per Recipe: 2641 kcal
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
This recipe is dedicated to Emily, who was bummed out when her brother got a chocolate muffin that she could not have. Moist, dense and chocolatey -- breakfast or dessert -- it is up to you! They make a great muffin or quickbread. For a quickbread, just bake for 50 minutes in a bread pan. Our recipe testers were split down the middle on whether or not these muffins were sweet enough. You can add ¼ cup more brown sugar if you like.
Ingredients
  • 60 gm (1/4 cup + 2 tbsp) Ghiradelli sweet ground cocoa [123 mg]
  • ½ teaspoon espresso powder, optional [0 mg]
  • 8 tablespoons butter (1 stick) [48 mg]
  • 220 gm (1⅔ cup) CFL baking mix [132 mg]
  • ½ teaspoon salt [0 mg]
  • 1 ½ teaspoons baking soda [0 mg]
  • 170 gm (1 container) so delicious coconut yogurt, plain or vanilla [28 mg]
  • ¾ cup brown sugar (packed) [6 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 240 gm (2 cups, 2 small) shredded, unpeeled zucchini [96 mg]
  • 1 tablespoon apple cider vinegar [0 mg]
Instructions
  1. Preheat the oven to 350°F; line muffin tin.
  2. Melt butter, cocoa and espresso powder in a bowl set over saucepan of almost simmering water, stirring occasionally, until smooth. Set aside to cool slightly.
  3. Shred the zucchini using the larger whole on the grater otherwise the zucchini will release too much water, making the dough an off-putting gray color and gummy.
  4. Combine baking mix, baking soda and salt is medium sized bowl, whisk to combine.
  5. In a large mixing bowl, beat the yogurt, melted butter and chocolate mixture, brown sugar and vanilla until smooth, 2 minutes.
  6. Add the dry mix. Mix until combined. The mix will appear dry, almost like a cookie dough. Do not worry, once the zucchini is added it will be just right.
  7. Stir in the zucchini.
  8. Add apple cider vinegar, mix briefly and get those bad boys in the oven quickly since the chemical reaction between the baking soda and vinegar (which is what makes them rise) is very brief!
  9. Pour into the prepared muffin tin.
  10. Bake for 25 minutes. Remove from pan to cooling rack. Allow to cool to room temperature.
  11. Optional: Add 44 gm (1/4 cup) mini chocolate chips at step 6. Adds 100 mg phe total, making muffins 44 mg phe total.
Bakes for 50 minutes if made as bread.If the muffins are a little too sweet for your taste, you can reduce the brown sugar to ½ cup.


 
5.0 from 1 reviews
Vegurkey Vegetable Patties
 
Author: 
Nutrition Information
  • Yield: 6 three-inch Vegurkeys
  • Serving size: 1 Vegurkey
  • Phe Per Serving: 51 mg
  • Calories Per Serving: 92 kcal
  • Phe Per Recipe: 305 mg
  • Calories Per Recipe: 550 kcal
Prep time: 
Cook time: 
Total time: 
While roasted portabellas is my favorite go to entrée for the holidays, it is not the most kid friendly recipe. This recipe is inspired by the British dish Bubbles and Squeeks. To save a little time and energy, the ingredients are all based on what you are already making for Thanksgiving (boiled potatoes from the mashed potatoes, onion, celery, spices and butter from the stuffing, and roasted brussel sprouts from the brussel sprout dish). So to all of the little guys out there that want Turkey for Thanksgiving, I hope you gobble this up!
Ingredients
  • 188 gm (1) boiled potato [207 mg]
  • 42 gm (3) brussel sprouts, roasted [32 mg]
  • 30 gm (3 tablespoons) onion, minced [8 mg]
  • 15 gm (2 tablespoons) celery, minced [4 mg]
  • 3 tbsp butter [18 mg]
  • 3 gm (1 clove) garlic, minced [5 mg]
  • 1 tbsp fresh parlsey, minced [6 mg]
  • 1 sage leaf, minced [2 mg]
  • ½ tsp fresh thyme, minced [1 mg]
  • ½ tsp fresh rosemary [1 mg]
  • 35 gm (1/4 cup) cfl baking mix [21 mg]
  • ¼ tsp xanthan gum
  • ¾ tsp salt
  • ¼ tsp fresh ground pepper [2 mg]
Instructions
  1. Pass the boiled potato through a ricer, add a tablespoon of butter. Set aside.
  2. Dice your roasted brussel sprouts. Add to the potatoes. (Feel free to replace brussel sprouts with an equal amount of another cooked veggie like carrots or broccoli finely diced).
  3. In a medium sized pan, sautee onion, celery in the remaining butter until onion is translucent, about 5 minutes. Add herbs and garlic, simmer another minute or so. (Or steal ¼ cup of your stuffing starter).
  4. Add the vegetables to the mashed potatoes.
  5. Combine baking mix, xanthan gum, salt and pepper. Add to the veggies.
  6. Pat out mix on heavily starched work surface to about ½ to ¾ inch thick and using turkey cookie cutter (or desired shape), form your vegurkey. You can store in the fridge up to 2 days.
  7. Heat a cast iron or non-stick pan until it is hot, add a tablespoon olive oil. Dust the patty with wheat starch and cook until golden brown, about three minutes. Flip and cook another three minutes.
  8. Delicious served with veggie gravy (we use Chicken Flavored Bisto and vegetable broth for a quick gravy).


 
5.0 from 1 reviews
Pumpkin Bread
 
Author: 
Nutrition Information
  • Yield: 1 loaf, 12 slices
  • Serving size: 1 slice
  • Phe Per Serving: 25 mg
  • Calories Per Serving: 325 kcal
  • Phe Per Recipe: 304 mg
  • Calories Per Recipe: 3907 kcal
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Boy did I get a lot of requests for pumpkin bread! Once I tasted this, I was happy that I was nudged to get working on it. This is a great and very easy quickbread that the entire family will enjoy. Just like the banana bread, you can eat it warm out of the oven, or toast any leftovers for breakfast the next morning. As with any quickbread, this recipe can be converted into 12 muffins, just decrease the baking time to 30 minutes. Remember, the use of vinegar with baking soda is a vegan baking trick. It gives a quick rise that helps compensate for the lack of egg used. The key to it working is to add the vinegar at the last moment and put in the oven as quick as possible. Unlike baking powder, baking soda has one rise.
Ingredients
  • 230 gm (1¾ cups) baking mix [138 mg]
  • 1 teaspoon baking powder [0 mg]
  • 1½ teaspoon baking soda [0 mg]
  • ½ teaspoon table salt [0 mg]
  • 2 teaspoons pumpkin pie spice (or 1 tsp cinnamon, ½ tsp ginger, ¼ tsp cloves, ¼ tsp nutmeg) [6 mg]
  • 300 gm (1¼ cup) canned pumpkin [108 mg]
  • ½ cup granulated sugar [0 mg]
  • 110 gm (1/2 cup) dark brown sugar [4 mg]
  • 120 gm (1/2 cup) canola oil [0 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 1 tablespoon apple cider vinegar [0 mg]
  • 72 gm (1/2 cup) raisins, coated in 1 tablespoon wheat starch [46 mg]
Instructions
  1. Heat oven to 350 degrees. Grease a loaf pan; set aside. Combine the baking mix, baking powder, baking soda, salt and pumpkin pie spice in a large bowl; set aside. Toss raisins in a tablespoon of wheat starch to coat (this prevents them from sinking to the bottom of the bread); set aside.
  2. Vigorously whisk the pumpkin, sugars, oil, vanilla and vinegar in a medium bowl. Really put some muscle in it, you want the ingredients incorporated and also want to get some air in it to help with the rising. Lightly fold pumpkin mixture into dry ingredients with rubber spatula until just combined. Add raisins and combine briefly. Quickly scrape batter into prepared loaf pan; bake for 65 minutes. At this point a knife inserted into the middle of the loaf should come out clean. Cool in pan for 5 to 10 minutes, then transfer to wire rack. Serve warm or at room temperature.


 
5.0 from 3 reviews
KFC - Kentucky Fried Cauliflower
 
Author: 
Nutrition Information
  • Yield: 4 servings
  • Serving size: 4 florets, 80 gm
  • Phe Per Serving: 61 mg
  • Mg phe/ Gm food: .76 mg/gm
  • Calories Per Serving: 114 kcal
  • Phe Per Recipe: 243 mg
  • Calories Per Recipe: 456 kcal
Prep time: 
Cook time: 
Total time: 
This is a quick and simple recipe that looks a bit like popcorn chicken. We make it almost every week. Because it is a favorite, we keep a Mason Jar full of the seasoned starch (minus the breadcrumbs) to make things move even faster. While I get the cauliflower and breading ready, Molly makes the dipping sauce. We break the cauliflower into 15 to 20 gm pieces. If you do not have toasted lp breadcrumbs on hand, you can add 10 gm crushed cornflakes or even ground up gluten free pretzels – just adjust the phe. It also works with just the seasoned starch, but we prefer it with a little more texture.
Ingredients
  • 250 gm (1/4 head) cauliflower, broken into bite-size nuggets [163 mg
  • 18 gm (1 ½ Tablespoons) ener-g egg replacer
  • 80 gm (1/3 cup) ice cold water
  • 65 gm (1/2 cup) CFL baking mix [39 mg]
  • ¼ teaspoon xanthan gum
  • 1 teaspoon salt
  • 1 teaspoon Mrs. Dash [7 mg]
  • ½ teaspoon garlic [7 mg]
  • ½ teaspoon sweet paprika [5 mg]
  • ½ teaspoon sugar
  • ¼ teaspoon oregano [3 mg]
  • ½ teaspoon parsley [1 mg]
  • 20 gm (2 tablespoons) toasted lp breadcrumbs* see note above [18 mg]
  • oil for frying
Instructions
  1. Combine baking mix, xanthan gum, salt, Mrs. Dash (or ½ tsp onion, ½ tsp garlic, dash cayenne, ¼ tsp white pepper), garlic, parsley and sugar in a small bowl. Mix, set aside.
  2. Combine ener-g egg replacer with ice cold water (the colder the batter, the crispier the cauliflower). Add 2 tablespoons of the CFL seasoned starch to the ener-g egg replacer batter.
  3. Add the toasted breadcrumbs to the remaining dry starch mixture.
  4. Dip each floret into the ener-g egg replacer batter and then the seasoned CFL mix.
  5. Fry in hot oil (375) for about 3 minutes.
For the sauce:120 gm (1/2 cup) mayonaise [92 mg]15 gm (1 tablespoon) yellow mustard [24 mg]1/2 tsp. garlic powder [7 mg]1 tbsp. apple cider vinegar42 mg (2 tablespoons) honey [4 mg]Salt and pepper, to tasteCombine above in a small bowl. The dipping sauce is .64 mg/gm


 
Pasta Salad
 
Author: 
Nutrition Information
  • Yield: 8 large servings
  • Phe Per Serving: 83 mg
  • Calories Per Serving: 380 kcal
  • Phe Per Recipe: 522 mg + pasta 37 to 55 mg depending upon serving size + phe from pasta
  • Calories Per Recipe: 1380 kcal + pasta
Recipe type: Salad
Prep time: 
Cook time: 
Total time: 
This pasta salad is wonderful to bring to any Barbeque. There is enough dressing and vegetables for 1 pound of pasta, so figure out what portions you need of high and low protein pasta and divide appropriately.The total phe in the recipe (minus the pasta) is 522 mg, so you can figure out how much phe is in your serving size. P.S. If you use canned olives and I find out about it, I am coming to your house to yell at you.
Ingredients
Dressing
  • 6 tablespoons extra virgin olive oil [0 mg]
  • 3 tablespoons red wine vinegar [0 mg]
  • 30 gm (2 tablespoons) fresh lemon juice [3 mg]
  • 30 gm (1 small) shallot, minced [24 mg]
  • 3 gm (1 clove) garlic, crushed [5 mg]
  • 5 gm (1 teaspoon) Dijon mustard [12 mg]
  • 20 gm (1 cup loosely packed whole leaves) fresh basil, roughly chopped [26 mg]
  • 10 gm (1/4 cup) fresh chives, roughly chopped [10 mg]
  • 45 gm (3 tablespoons) mayonnaise [35 mg]
  • 1 teaspoon salt [0 mg]
  • ¼ teaspoon ground black pepper [2 mg]
Salad
  • 150 gm broccoli florets [173 mg]
  • 125 gm (1/2 large) yellow bell pepper, cut into ¼-inch-thick strips [51 mg]
  • 125 gm (1/2 large) red bell pepper, cut into ¼-inch-thick strips [51 mg]
  • 120 gm (1/2) English cucumber, quartered and cut into ¼ inch slices [37 mg]
  • 120 gm (1/2 small) red onion, halved and thinly sliced [30 mg]
  • 60 gm pitted kalamata olives, cut in half lengthwise [20 mg]
  • 180 gm (1/2 pint) cherry or grape tomatoes, quartered [43 mg]
  • Aproten Pasta Fusilli (60 gm uncooked per serving) [18 mg]
Instructions
  1. For the dressing: In a blender or food processor, combine vinegar, lemon juice, garlic, shallots, basil and chives. Blend until herbs have been minced. Add Dijon mustard, salt, pepper, and mayonnaise. Blend briefly. With the blender or food processor on, gradually pour in olive oil. You will have a thick, creamy dressing. Set aside.
  2. For the salad: Bring 4 quarts of water to boil in a large pot. Stir in 2 tablespoons salt and the pasta and cook until completely tender. During the last minute of cooking throw in the broccoli florets. After 1 minute, remove florets and place in a bowl of ice water. This is called blanching and shocking. It helps maintain a bright green and crisp floret. Reserve ½ cup of the pasta cooking water, then drain the pasta in a colander. Transfer the hot pasta to a large bowl.
  3. Stir the reserved pasta water into the dressing. Pour half of the dressing over the pasta and toss to coat. When pasta cools, add all of the vegetables except the broccoli (the vinegar will cause it to turn a dull color).
  4. To Store: Cover the pasta salad tightly with plastic wrap and poke several vent holes. Transfer the remaining dressing to an airtight container. Refrigerate the pasta salad for an hour. If you need to make in advance, keep the cooked pasta at room temperature and then combine right before you are serving. The low protein pasta become hard once refrigerated beyond an hour.
  5. To Serve: Shake the reserved dressing to recombine, then pour half of the dressing over the salad and toss to combine. Add the broccoli florets and the remaining dressing as needed to keep the salad moist.


 
Mashed Potatoes
 
Author: 
Nutrition Information
  • Yield: 8
  • Serving size: 155 gm
  • Phe Per Serving: 110 mg
  • Mg phe/ Gm food: .7 mg/gm
  • Calories Per Serving: 206 kcal
  • Phe Per Recipe: 879 mg
  • Calories Per Recipe: 1650 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
The addition of heavy cream makes a rich mashed potato for everyone to enjoy. If the phe is too high, rice milk alone is still delicious. For smooth mashed potatoes, a food mill or potato ricer fitted with the finest disk is the best choice.
Ingredients
  • 1080 gm (6) russet potatoes, peeled and cut into large chunks [767 mg]
  • 6 tablespoons unsalted butter [36 mg]
  • 180 gm (3/4 cup) rice milk [16 mg]
  • 60 gm (1/4 cup) heavy cream [60 mg]
  • 1½ teaspoons table salt, or to taste [0 mg]
  • Freshly ground black pepper
Instructions
  1. Place potatoes in medium stockpot and add enough water to cover by 2 inches. Place over high heat and bring to a boil. Reduce to a simmer and cook until tender when pierced with the tip of a knife, 15 to 20 minutes. Drain cooked potatoes well.
  2. In a small saucepan, combine rice milk, heavy cream and butter. Place over medium heat until milk is warm and butter is melted.
  3. Pass the potatoes through a ricer back into the stockpot, or use a potato masher. Add rice milk mixture and stir to combine. Season with salt and pepper.


 
Mint Oreo Ice Cream
 
Author: 
Nutrition Information
  • Yield: 4 cups
  • Serving size: ½ cup (100 gm)
  • Phe Per Serving: 30 mg
  • Calories Per Serving: 187 kcal
  • Phe Per Recipe: 238 mg
  • Calories Per Recipe: 1494 kcal
Prep time: 
Total time: 
Is there anything more refreshing than Mint Oreo or Mint Chocolate Chip ice cream on a hot day? Serve this over a brownie and it is heaven! You can easily replace the Kinnitoos gluten free oreos with regular ones if you can afford the phe or chocolate chips for Mint Chocolate Chip Ice Cream.
Ingredients
  • 360 gm (1½ cups) rice milk [32 mg]
  • 120 gm (1/2 cup So Delicious Coconut beverage*), plain, vanilla or unsweetened [20 mg]
  • 120 gm (1/2 cup) heavy cream [122 mg]
  • 30 gm(2 tablespoons) macadamia nut oil [0 mg]
  • ¼ teaspoon xanthan gum [0 mg]
  • ⅔ cup sugar [0 mg]
  • ¼ teaspoon salt [0 mg]
  • ½ tablespoon crème de menthe [0 mg]
  • ⅛ teaspoon peppermint oil (1 teaspoon if peppermint extract) [0 mg]
  • 6 chocolate kinnitoos, crushed (gluten free “Oreos”) [66 mg]
Instructions
  1. Pour rice milk, coconut beverage, and heavy cream in a blender with xanthan gum, sugar, salt, crème de menthe, and peppermint oil. Blend for 60 seconds. While blending, add the macadamia nut oil gradually to emulsify.
  2. Pour mixture into ice cream machine, and process according to manufacturer’s directions. Once the ice cream is almost set, add the crushed cookies. Transfer to a container and freeze until firm, at least 4 hours or up to 3 days.
.* If unable to find So-Delicious coconut beverage, increase Rice Milk to 480 gm (2 cups). Pour rice milk and ¼ cup dried coconut into small saucepan. Bring to a simmer, and remove from heat. Let steep overnight in the fridge, or at least three hours. Strain coconut and add remaining ingredients to blender.


 
Chocolate Ice Cream
 
Author: 
Nutrition Information
  • Yield: 4 cups
  • Serving size: ½ cup (100 gm)
  • Phe Per Serving: 34 mg
  • Calories Per Serving: 163 kcal
  • Phe Per Recipe: 274 mg
  • Calories Per Recipe: 1301 kcal
Prep time: 
Total time: 
The combination of heavy cream, rice milk and coconut drink makes a rich and delicious ice cream without having a distinct coconut or rice milk flavor. The small amount of alcohol prevents the ice cream from being rock solid and getting ice crystals. The macadamia nut oil adds an amazing richness and is available at most good supermarkets. If you cannot find it, you can substitute it with a neutral tasting oil like canola.
Ingredients
  • 360 gm (1½ cups) rice milk [32 mg]
  • 120 gm (1/2 cup) So Delicious Coconut Beverage* , plain, vanilla or unsweetened [20 mg]
  • 120 gm (1/2 cup) heavy cream [120 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 30 gm (2 tablespoons) macadamia nut oil [0 mg]
  • ¼ teaspoon xanthan gum [0 mg]
  • ⅔ cup sugar [0 mg]
  • ¼ teaspoon salt [0 mg]
  • 50 gm (1/4 cup + 1 tablespoon) Ghiradelli Sweet Ground Cocoa (no substitute without adjusting phe) [102 mg]
  • ½ tablespoon Kahlua [0 mg]
Instructions
  1. Pour rice milk, coconut drink and heavy cream in a blender with xanthan gum, sugar, salt, cocoa, and Kahlua. Blend for 60 seconds. While blending, add the macadamia nut oil gradually to emulsify.
  2. Pour mixture into ice cream machine, and process according to manufacturer’s directions. Transfer to a container and freeze until firm, at least 4 hours or up to 3 days.
* If unable to find So-Delicious coconut beverage, increase Rice Milk to 480 gm (2 cups). Pour rice milk and ¼ cup dried coconut into small saucepan. Bring to a simmer, and remove from heat. Let steep overnight in the fridge, or at least three hours. Strain coconut and add remaining ingredients to blender.
Brownies
 
Author: 
Nutrition Information
  • Yield: 16 brownies
  • Serving size: one 2 inch square
  • Phe Per Serving: 35 mg phe
  • Calories Per Serving: 158 kcal
  • Phe Per Recipe: 564 mg
  • Calories Per Recipe: 2525 kcal
Prep time: 
Cook time: 
Total time: 
Out of all the recipes that I have adapted, brownies have been the most difficult. It has taken me over 7 years to get the right flavor and consistency and still be an acceptable amount of phe. When I made these, the pan was empty within 24 hours, letting me know they met with everyone’s approval. The key to getting the cracked top is the combination of dissolving part of the sugar in with the cocoa and gradually whipping the remaining sugar with the egg. If you are a big brownie lover, I highly recommend the brownie edge pan available at many stores and King Arthur Baking Catalogue.
Ingredients
  • 60 gm (1/4 cup +2 tablespoons) Ghiradelli Sweet Ground Chocolate and cocoa, no substitutes without adjusting phe [123 mg]
  • 30 gm (2 tablespoons) semi-sweet chocolate chips [72 mg]
  • 6 tablespoons unsalted butter [36 mg]
  • 130 gm (1 cup) CFL baking mix [78 mg]
  • ¼ teaspoon table salt [0 mg]
  • ¼ teaspoon baking powder [0 mg]
  • 30 gm (1/2 large egg) mixed egg [204 mg]
  • 60 gm (1/4 cup) mayonnaise [46 mg]
  • ¾ cup sugar [0 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 60 gm (1/4 cup) rice milk [5 mg]
Instructions
  1. Adjust oven rack to middle position; heat oven to 350 degrees. Grease a nine inch square pan.
  2. Whisk to combine baking mix, salt and baking powder in medium bowl; set aside.
  3. Melt butter, ¼ cup of the sugar, cocoa and chocolate chips in large bowl set over saucepan of almost simmering water, stirring occasionally, until smooth. Set aside to cool slightly.
  4. Add egg to mixer with a whisk attachment. Whip until frothy. Gradually add the remaining ½ cup of sugar, 1 tablespoon at a time, taking 4 minutes to complete. Add the mayonnaise and whip for an additional minute. Gradually whisk in the chocolate mixture. Whisk in the rice milk and vanilla. Fold in the dry ingredients.
  5. Transfer batter to prepared pan; using spatula, spread batter into corners of pan and smooth surface. Bake until toothpick or wooden skewer inserted into center of brownies comes out with few moist crumbs attached, 25 to 30 minutes. Cool on wire rack to room temperature, about 2 hours. (Store leftovers in airtight container at room temperature up to 3 days.)


Blondies
 
Author: 
Nutrition Information
  • Yield: 16
  • Serving size: 1 two inch square
  • Phe Per Serving: 36 mg
  • Calories Per Serving: 191 kcal
  • Phe Per Recipe: 574 mg
  • Calories Per Recipe: 3058 kcal
Prep time: 
Cook time: 
Total time: 
This recipe is dedicated to Liam, who felt that my brownies were delicious but needed a little more color (being called one of my toughest food critics has gone to his head a bit). These rich and decadent little bars are really easy to make (nice for a change, right?). Served warm with a scoop of low protein ice cream on top and well I am in heaven. Be careful not to over-bake the blondies; they dry out easily and will turn hard.
Ingredients
  • 162 gm (1¼ cups) CFL baking mix [97 mg]
  • 50 gm ( ½ small box) vanilla flavored jell-o instant pudding [0 mg]
  • 1 teaspoon baking powder [0 mg]
  • ½ teaspoon salt [0 mg]
  • 8 tablespoons(1 stick) butter, melted and cooled [48 mg]
  • 1 cup packed light brown sugar [8 mg]
  • 30 gm (1/2 large) mixed egg, lightly beaten [204 mg]
  • 30 gm (2 tablespoons) mayonnaise [23 mg]
  • 60 gm (1/4 cup) heavy cream [60 mg]
  • 2 teaspoons vanilla extract [0 mg]
  • 56 gm (1/4 cup) semi sweet chocolate chips [134 mg]
Instructions
  1. Adjust oven rack to middle position; heat oven to 350 degrees. Grease an 8 x 8 square brownie pan.
  2. Whisk baking mix, pudding, baking powder, and salt together in medium bowl; set aside.
  3. Whisk melted butter and brown sugar together in medium bowl until combined. Add egg, mayo, heavy cream and vanilla and mix well. Using rubber spatula, fold dry ingredients into egg mixture until just combined; do not over-mix. Fold in chips and turn batter into prepared pan, smoothing top with rubber spatula.
  4. Bake until top is shiny, cracked, and light golden brown, 22 to 25 minutes; do not overbake. Cool on wire rack to room temperature. Cut into 2-inch squares and serve.


 
5.0 from 1 reviews
Chocolate Chip Cookies
 
Author: 
Nutrition Information
  • Yield: 36 cookies
  • Serving size: 1 cookie
  • Phe Per Serving: 11 mg
  • Calories Per Serving: 99 kcal
  • Phe Per Recipe: 389 mg
  • Calories Per Recipe: 3570 kcal
Prep time: 
Cook time: 
Total time: 
If there is any dessert more American than a chocolate chip cookie? A warm cookie and a glass of ice cold rice milk is a great way to welcome someone home from a long day at school. These cookies are easy to make, and you can freeze the formed dough balls, so you can have a cookie whenever the need strikes (which in our house is fairly often).
Ingredients
  • 290 gm (2¼ cups) wheat starch [23 mg]
  • 1 teaspoon xanthan gum [0 mg]
  • 50 gm (1/2 small box) jell-o instant pudding, vanilla flavored [0 mg]
  • 1 teaspoon baking soda [0 mg]
  • ½ teaspoon table salt [0 mg]
  • 12 tablespoons (1 ½ sticks) unsalted butter, softened [72 mg]
  • ½ cup granulated sugar [0 mg]
  • ½ cup brown sugar [4 mg]
  • 25 gm (1/2 large) mixed egg [170 mg]
  • 15 gm (1 tablespoon) water
  • 1 teaspoon vanilla extract [0 mg]
  • 50 gm (1/3 cup) semi sweet chocolate chips [120 mg]
Instructions
  1. Heat oven to 375 degrees. Line two large baking sheets with parchment paper.
  2. Whisk wheat starch, xanthan gum, pudding, baking soda, and salt in medium bowl; set aside.
  3. In standing mixer fitted with paddle attachment or with hand mixer, beat butter, granulated sugar and brown sugar at medium speed until light and fluffy, about 3 minutes, scraping down sides of bowl with rubber spatula as needed. Add egg, water and vanilla; beat at medium speed until combined, about 30 seconds. Add dry ingredients and beat at low speed until just combined, about 30 seconds, scraping down bowl as needed. Add chocolate chips, stir until combined.
  4. Form dough into tablespoon sized 1 -inch balls. Place dough balls on parchment lined baking sheet. If desired, freeze the dough balls on the baking sheet. Once frozen, place in a Ziploc bag for easy delicious homemade cookies in minutes.
  5. Bake until cookies are golden brown around edges and just set and very lightly colored in center, about 9 to 12 minutes. If using frozen dough balls, cook for an extra three minutes. Cool cookies on baking sheet about 3 minutes; using wide metal spatula, transfer cookies to wire rack and cool to room temperature.


 
Royal Icing
 
Author: 
Nutrition Information
  • Serving size: 1 tablespoon
  • Phe Per Serving: trace
  • Calories Per Serving: 50 kcal
  • Phe Per Recipe: 8 mg
  • Calories Per Recipe: 1982 kcal
Prep time: 
Total time: 
To get that nice glossy icing on a cookie that hardens without egg whites was not as hard as I expected. You can make this icing a little thicker or thinner by adding more or less rice milk. Use whatever color dye you want to create a beautiful cookie that everyone else will envy. Just make sure to let the cookies sit for at least a few hours (preferably overnight) for the icing to fully set and harden before stacking.
Ingredients
  • 1 16 oz. bag of powdered sugar [0 mg]
  • 60 gm (1/4 cup) light corn syrup [0 mg]
  • 90 gm (1/4 cup + 2 tablespoons) rice milk [8 mg]
  • 1 teaspoon vanilla extract [0 mg]
Instructions
  1. In a medium sized bowl, stir together confectioners' sugar and rice milk until smooth.
  2. Beat in corn syrup and vanilla extract until icing is smooth and glossy. If icing is too thick, add more rice milk.
  3. Divide into separate bowls. Add food colorings to desired intensity.
  4. If desired, put the icing into cellophane cones (see video) or ziploc baggies with a very small corner off. Pipe the icing onto the cookies.
  5. Allow icing to harden completely (ideally overnight) before stacking cookies.


Pumpkin Raisin Cookies
 
Author: 
Nutrition Information
  • Yield: 24 large cookies
  • Serving size: 1 cookie
  • Phe Per Serving: 8 mg
  • Calories Per Serving: 140 kcal
  • Phe Per Recipe: 195 mg
  • Calories Per Recipe: 3364 kcal
Prep time: 
Cook time: 
Total time: 
I was in a store when I saw pumpkin raisin cookies and thought it would be something Molly would like. I came home and started fiddling and I am glad I did. These soft and chewy cookies are a wonderful treat in anyone’s lunch bag. The pumpkin and spices make it a perfect cookie once the fall rolls around. If you have chocolate lovers in the house, you can replace the raisins with an equal amount of chocolate chips. They would be about 14 mg of phe each.
Ingredients
  • 290 gm (2¼ cups) wheat starch [23 mg]
  • 1 teaspoon xanthan gum [0 mg]
  • 50 gm (1/2 small box) jell-o instant pudding, vanilla flavored [0 mg]
  • 1 teaspoon baking soda [0 mg]
  • 1 teaspoon baking powder [0 mg]
  • ½ teaspoon table salt [0 mg]
  • 1 teaspoon ground cinnamon [3 mg]
  • ½ teaspoon ground ginger [2 mg]
  • ¼ teaspoon ground cloves [1 mg]
  • ¼ teaspoon fresh ground nutmeg [1 mg]
  • 8 tablespoons (1 stick) unsalted butter, softened [48 mg]
  • ½ cup granulated sugar [0 mg]
  • ¾ cup brown sugar [6 mg]
  • 180 gm (3/4 cup) canned pumpkin puree [65 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 72 gm (1/2 cup) raisins * [46 mg]
Instructions
  1. Heat oven to 350 degrees. Line two large baking sheets with parchment paper.
  2. Whisk wheat starch, xanthan gum, pudding, baking soda, baking powder, salt, cinnamon, ginger, cloves and nutmeg in medium bowl; set aside.
  3. In standing mixer fitted with paddle attachment or with hand mixer, beat butter, granulated sugar and brown sugar at medium speed until light and fluffy, about 3 minutes, scraping down sides of bowl with rubber spatula as needed. Add pumpkin puree and vanilla; beat at medium speed until combined, about 30 seconds. Add dry ingredients and beat at low speed until just combined, about 30 seconds, scraping down bowl as needed. Add raisins (or chocolate chips), stir until combined.
  4. Form dough into heaping tablespoon sized 1 ½ inch balls. Place 12 dough balls three inches apart on parchment lined baking sheet.
  5. Bake until cookies are a light golden brown, about 18 minutes. The cookie will be very puffy, but will sink as it cools for three minutes on the baking sheet. Using a wide metal spatula, transfer cookies to a wire rack and cool to room temperature. Repeat with remaining dough.


 
3.0 from 1 reviews
Snickerdoodles
 
Author: 
Nutrition Information
  • Yield: 36 cookies
  • Serving size: 1 cookie
  • Phe Per Serving: 8 mg
  • Calories Per Serving: 99 kcal
  • Phe Per Recipe: 283 mg
  • Calories Per Recipe: 3548 kcal
Prep time: 
Cook time: 
Total time: 
With their crisp exterior and soft chewy inside, it is no wonder that these are a favorite in our house. The leavening power of baking soda and cream of tartar causes the cookie to rise and fall quickly, giving it that desired crinkly top and slight tang. Rolled into balls, the dough will keep in the freezer for up to 1 month.
Ingredients
For rolling:
  • ¼ cup granulated sugar [0 mg]
  • 2 teaspoons cinnamon [6 mg]
  • 290 gm (2¼ cups) wheat starch [23 mg]
  • ½ teaspoon xanthan gum [0 mg]
  • 50 gm (1/2 small box) Vanilla flavored jell-o instant pudding [0 mg]
  • 1 teaspoon baking soda [0 mg]
  • 2 teaspoons cream of tartar [0 mg]
  • ½ teaspoon table salt [0 mg]
  • 8 tablespoons (1 stick) unsalted butter, softened [48 mg]
  • 4 tablespoons vegetable shortening [0 mg]
  • ¾ cup granulated sugar [0 mg]
  • ¼ cup light brown sugar [2 mg]
  • 30 gm (1/2 large) egg, lightly beaten [204 mg]
  • 15 gm (1 tablespoon) water
  • 1 teaspoon vanilla extract [0 mg]
Instructions
  1. In a small shallow bowl combine sugar and cinnamon, set aside for rolling.
  2. Heat oven to 400 degrees. Line two large baking sheets with parchment paper.
  3. Whisk wheat starch, xanthan gum, pudding, baking soda, cream of tartar and salt in medium bowl; set aside.
  4. In standing mixer fitted with paddle attachment or with hand mixer, beat butter, shortening, granulated sugar, and brown sugar at medium speed until light and fluffy, about 3 minutes, scraping down sides of bowl with rubber spatula as needed. Combine the egg and water and add to the butter mix. Add vanilla; beat at medium speed until combined, about 30 seconds. Add dry ingredients and beat at low speed until just combined, about 30 seconds, scraping down bowl as needed.
  5. Fill medium bowl halfway with cold tap water. Dip hands in water and shake off excess (this will prevent dough from sticking to your hands and ensure that sugar sticks to dough). Roll heaping tablespoon dough into 1½-inch ball between moistened palms; roll ball in cinnamon sugar, then place on prepared baking sheet. Repeat with remaining dough, moistening hands after forming each ball and spacing balls about 2 inches apart on baking sheet (you should be able to fit 12 cookies on each sheet).
  6. Bake until cookies are beginning to set and the centers are soft and puffy, 9 to 11 minutes, rotating cookie sheet halfway through baking time. Cool cookies on baking sheet about 3 minutes; using wide metal spatula, transfer cookies to wire rack and cool to room temperature.


 
5.0 from 2 reviews
Sugar Cookies
 
Author: 
Nutrition Information
  • Yield: 38 cookies
  • Serving size: 1 cookie
  • Phe Per Serving: 7 mg
  • Calories Per Serving: 90 kcal
  • Phe Per Recipe: 264 mg
  • Calories Per Recipe: 3405 kcal
Prep time: 
Cook time: 
Total time: 
These drop sugar cookies are a perfect tea time snack that everyone in the family will enjoy. Try the ginger sugar cookie variation for a special treat. Again, bake what you are going to eat and freeze the rest for a quick fresh snack any day of the week.
Ingredients
  • ½ cup granulated sugar, for rolling dough [0 mg]
  • 260 gm (2 cups) wheat starch [21 mg]
  • 1 teaspoon xanthan gum[0 mg]
  • 50 gm (1/2 small box) jell-o instant pudding, vanilla flavored [0 mg]
  • 1 teaspoon baking powder [0 mg]
  • ¼ teaspoon table salt [0 mg]
  • ½ teaspoon cinnamon [1 mg]
  • 12 tablespoons(1½ sticks) unsalted butter, softened [72 mg]
  • ¾ cup granulated sugar [0 mg]
  • 1 tablespoon light brown sugar [0 mg]
  • 25 gm (1/2 large) lightly beaten egg [170 mg]
  • 1½ teaspoons vanilla extract [0 mg]
Instructions
  1. Heat oven to 375 degrees. Line two large baking sheets with parchment paper.
  2. Whisk wheat starch, xanthan gum, pudding, baking powder, cinnamon and salt in medium bowl; set aside.
  3. In standing mixer fitted with paddle attachment or with hand mixer, beat butter, the granulated sugar, and brown sugar at medium speed until light and fluffy, about 3 minutes, scraping down sides of bowl with rubber spatula as needed. Add egg, and vanilla; beat at medium speed until combined, about 30 seconds. Add dry ingredients and beat at low speed until just combined, about 30 seconds, scraping down bowl as needed.
  4. Place sugar for rolling in shallow bowl. Roll tablespoon dough into 1 -inch ball; roll ball in sugar, then place on prepared baking sheet. Repeat with remaining dough, moistening hands if necessary to get sugar to stick. Space dough balls about 2 inches apart on baking sheet (you should be able to fit 12 cookies on each sheet). If desired, freeze the dough balls on the baking sheet. Once frozen, place in a Ziploc bag for easy delicious homemade cookies in minutes.
  5. Bake until cookies are golden brown around edges and just set and very lightly colored in center, about 9 to 12 minutes. Bake an extra 2 to 3 minutes if the dough was frozen. Cool cookies on baking sheet about 3 minutes; using wide metal spatula, transfer cookies to wire rack and cool to room temperature.


 
Gingered Sugar Cookies
 
Author: 
Nutrition Information
  • Yield: 36 cookies
  • Serving size: 1 cookie
  • Phe Per Serving: 8 mg
  • Calories Per Serving: 97 kcal
  • Phe Per Recipe: 290 mg
  • Calories Per Recipe: 3477 kcal
Prep time: 
Cook time: 
Total time: 
When I saw these cookies in Cook’s Illustrated, I knew I wanted to adapt them. Both of my kids are big fans of ginger/spice baked goods, so I had a feeling they would be a hit with our family. They were supposed to be a Christmas special, but they are so popular in this house that they are year round favorites. The formed cookie dough will keep in the freezer for up to a month.
Ingredients
  • ½ cup granulated sugar, for rolling dough [0 mg]
  • 1 teaspoon grated fresh ginger [1 mg]
  • 260 gm (2 cups) wheat starch [21 mg]
  • 1 teaspoon xanthan gum [0 mg]
  • 50 gm (1/2 small box) jell-o instant pudding, vanilla flavored [0 mg]
  • 1 teaspoon baking powder [0 mg]
  • ¼ teaspoon table salt [0 mg]
  • ½ teaspoon cinnamon [1 mg]
  • 12 tablespoons (1½ sticks) unsalted butter, softened [72 mg]
  • ¾ cup granulated sugar [0 mg]
  • 1 tablespoon light brown sugar [0 mg]
  • 25 gm (1/2 large) lightly beaten egg [170 mg]
  • 15 gm (1 tablespoon) water
  • 20 gm (2 tablespoons) minced crystallized ginger [25 mg]
  • 1½ teaspoons vanilla extract [0 mg]
Instructions
  1. In food processor, process ½ cup sugar and fresh ginger until combined, about 10 seconds; set aside for rolling.
  2. Heat oven to 375 degrees. Line two large baking sheets with parchment paper.
  3. Whisk wheat starch, xanthan gum, pudding, cinnamon, baking powder and salt in medium bowl; set aside.
  4. In standing mixer fitted with paddle attachment or with hand mixer, beat butter, ¾ cup granulated sugar, and brown sugar at medium speed until light and fluffy, about 3 minutes, scraping down sides of bowl with rubber spatula as needed. Add egg, water, crystallized ginger, and vanilla; beat at medium speed until combined, about 30 seconds. Add dry ingredients and beat at low speed until just combined, about 30 seconds, scraping down bowl as needed.
  5. Place ginger sugar for rolling in shallow bowl. Roll tablespoon dough into 1 -inch ball; roll ball in ginger sugar, then place on prepared baking sheet. Repeat with remaining dough, spacing balls about 2 inches apart on baking sheet.
  6. Bake until cookies are golden brown around edges and just set and very lightly colored in center, about 9 to 12 minutes. Cool cookies on baking sheet about 3 minutes; using wide metal spatula, transfer cookies to wire rack and cool to room temperature.


 
Biscotti
 
Author: 
Nutrition Information
  • Yield: 40 cookies
  • Serving size: 1 cookie
  • Phe Per Serving: 6 mg
  • Calories Per Serving: 56 kcal
  • Phe Per Recipe: 253 mg
  • Calories Per Recipe: 2223 kcal
Prep time: 
Cook time: 
Total time: 
Biscotti are Italian cookies that are baked twice – the first baking cooks the dough, while the second one makes the cookie crisp and dry, perfect for dunking. They traditionally contain nuts, but with the almond extract flavoring and the crunch of the gluten free pretzels (yes, I agree I am a genius), you will be double checking to make sure these are low in protein. This recipe is dedicated to Sarah, an amazing young woman who tells it to me straight, even when it is not what I want to hear. Thanks Sarah -- Happy Dunking!
Ingredients
  • 260 gm (2cups) wheat starch [21 mg]
  • ½ teaspoon xanthan gum [0 mg]
  • ¼ teaspoon salt [0 mg]
  • 50 gm (1/2 small box) vanilla jell-o instant pudding [0 mg]
  • 1 teaspoon baking powder [0 mg]
  • 1 teaspoon orange zest [1 mg]
  • 4 tablespoons butter (1/2 stick), room temperature [24 mg]
  • ¾ cup granulated sugar [0 mg]
  • 30 gm (1/2 large) mixed egg [204 mg]
  • 60 gm (1/4 cup) water
  • ½ teaspoon vanilla extract [0 mg]
  • 1 teaspoon almond extract [0 mg]
  • 15 gm (1/4 cup) chopped gluten free pretzels, preferably Snyder [3 mg]
Instructions
  1. Preheat oven to 350 degrees.
  2. Combine starch, gum, salt, pudding, baking powder and orange zest in a medium sized bowl, set aside.
  3. Beat butter and sugar together in bowl of electric mixer until light and smooth; add egg and water and extracts. Add dry ingredients and mix just until combined. Stir in chopped pretzels.
  4. Halve the dough and turn each portion onto baking sheet covered with parchment. Roll the dough into a rough 13-by-2-inch log, placing them about 3 inches apart on the cookie sheet. Pat each dough shape to smooth it. Bake, turning pan once, until loaves are light golden and just beginning to crack on top, about 40 minutes.
  5. Cool the loaves for 10 minutes; lower oven temperature to 325 degrees. Cut each loaf diagonally into ½-inch slices with a serrated knife. Lay the slices about ½-inch apart on the cookie sheet, cut side up, and return them to the oven. Bake, turning over each cookie halfway through baking, until crisp and light golden brown on both sides, about 25 minutes. Transfer biscotti to wire rack and cool completely.
  6. If desired, dip the tip of the biscotti in melted almond bark or chocolate. Don't forget to add the phe from the chocolate.


 
5.0 from 1 reviews
Spritz Cookies
 
Author: 
Nutrition Information
  • Yield: 82
  • Serving size: 1 cookie
  • Phe Per Serving: 3 mg
  • Calories Per Serving: 34 kcal
  • Phe Per Recipe: 225 mg
  • Calories Per Recipe: 2815 kcal
Prep time: 
Cook time: 
Total time: 
'Tis the season for loads of baking. The holiday party at school starts the madness that does not end before the New Year in our house. There are constant gatherings of family and friends and always having that plate of cookies can be a challenge. While I love the roll out cookies (sugar, ginger and linzer), they are a lot of work. I like to have a few simple cookies to help fill the plate as well. I could not get over how quickly and easily the cookie press was for making such pretty cookies. We sprinkled red and green sugar of the Christmas trees and wreaths. Using the same basic dough and a flower disk we also made Fancy Jam Dots. The cookies keep four days in a cookie tin, but you can press the dough on to a cookie sheet and then freeze it. Transfer to a ziploc bag once frozen and then bake as needed.
Ingredients
  • 260 gm (2 cups) wheat starch [21 mg]
  • ½ teaspoon xanthan gum [0 mg]
  • ½ teaspoon salt [0 mg]
  • ¼ teaspoon baking powder [0 mg]
  • 50 gm (1/2 small box) vanilla flavored instant jell-o pudding mix [0 mg]
  • 15 gm (1 large) egg yolk [102 mg]
  • 30 gm (2 tablespoons) heavy cream [30 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 12 tablespoons (1½ sticks) unsalted butter, softened [72 mg]
  • ½ cup sugar [0 mg]
Instructions
  1. Heat oven to 375 degrees. In a medium bowl, whisk starch, gum, salt, baking powder, pudding; set aside. In a small bowl, beat yolk, cream, and vanilla with fork until combined; set aside.
  2. In standing mixer, cream butter and sugar at medium-high speed until light and fluffy, 3 to 4 minutes. Scrape down bowl with rubber spatula. With mixer running at medium speed, add yolk/cream mixture and beat until incorporated, about 30 seconds. Scrape down bowl. With mixer running at low speed, add starch mixture until the dough is formed, about 1 to 2 minutes. ( If too dry add an extra tablespoon of heavy cream. )
  3. Following the instructions on your cookie press, fill with dough. Press cookies onto ungreased baking sheets, spacing them about 1-1/2 inches apart. Bake one sheet at a time until cookies are light golden brown, 10 to 12 minutes, rotating baking sheet halfway through baking time. Cool cookies on baking sheet until just warm, 10 to 15 minutes; using metal spatula, transfer to wire rack and cool to room temperature.
  4. TIPS: To make these cookies in advance, freeze unbaked cookies right on the baking sheet. Once frozen transfer to a Ziploc bag. When ready to bake, place frozen cookies on baking sheet and bake for an extra 2 minutes. To lower the phe content, replace the egg yolk with an extra tablespoon of heavy cream.
  5. VARIATIONS: Almond spritz cookies – replace the vanilla extract with ¾ teaspoon almond extract. Lemon spritz cookies (delicious for making Fancy Jam Dots) add a teaspoon of lemon zest to the starch mixture and a tablespoon of lemon juice in place of one of the tablespoons of heavy cream to the egg yolk and heavy cream mix.


 
Fancy Jam Dots
 
Author: 
Nutrition Information
  • Yield: 82 cookies
  • Serving size: 1 cookie
  • Phe Per Serving: 3 mg
  • Calories Per Serving: 37 kcal
  • Phe Per Recipe: 216 mg
  • Calories Per Recipe: 3034 kcal
Prep time: 
Cook time: 
Total time: 
This is a variation of the spritz cookie dough. Using a cookie press, you can have beautiful jam cookies that would put most bakeries to shame. No cookie press, you can use a pastry bag and star tip and pipe a circle shape. Don't want to do that, then form 1 inch dough balls and press an indentation with your thumb or the ½ teaspoon measuring spoon -- you just can't call them "Fancy" ;o) Remember, you can freeze the formed shapes and bake as needed.
Ingredients
  • 260 gm (2 cups) wheat starch [21 mg]
  • ½ teaspoon xanthan gum [0 mg]
  • ½ teaspoon salt [0 mg]
  • ¼ teaspoon baking powder [0 mg]
  • 50 gm (1/2 small box) Jell-O instant vanilla pudding [0 mg]
  • 1 teaspoon lemon zest [1 mg]
  • 15 gm (1 large) egg yolk [102 mg]
  • 15 gm (1 tablespoon) heavy cream [15 mg]
  • 15 gm (1 tablespoon) fresh lemon juice [1 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 12 tablespoons (1½ sticks) unsalted butter, softened [72 mg]
  • ½ cup sugar [0 mg]
  • ¼ cup seedless raspberry jam [4 mg]
Instructions
  1. Heat oven to 375 degrees. In a medium bowl, whisk starch, gum, salt, baking powder, pudding and lemon zest; set aside. In a small bowl, beat yolk, cream, lemon juice and vanilla with fork until combined; set aside.
  2. In standing mixer, cream butter and sugar at medium-high speed until light and fluffy, 3 to 4 minutes. Scrape down bowl with rubber spatula. With mixer running at medium speed, add yolk/cream mixture and beat until incorporated, about 30 seconds. Scrape down bowl. With mixer running at low speed, add starch mixture until the dough is formed, about 1 to 2 minutes.
  3. Following the instructions on your cookie press, fill with dough. Using a cookie disk that has a center (ie: flower), press cookies onto ungreased baking sheets, spacing them about 1-1/2 inches apart. Using your finger, a wine cork or ½ teaspoon measuring spoon, make an indentation in the center to create a well for the jam.
  4. Bake one sheet at a time until cookies are light golden brown, 10 to 12 minutes, rotating baking sheet halfway through baking time. (If you made thumbprints, the cookie might need an additional 2 minutes since they are thicker). While the cookies are warm, press center down again so that there is a nice well for the jam.
  5. Cool cookies on baking sheet until just warm, 10 to 15 minutes; using metal spatula, transfer to wire rack.
  6. Add ¼ teaspoon jam to the center of each cookie and allow to cool to room temperature.
  7. TIP: To lower the phe content, replace the egg yolk with an additional tablespoon of heavy cream.


 
5.0 from 2 reviews
Roll Out Sugar Cookies
 
Author: 
Nutrition Information
  • Yield: 50 two inch cookies
  • Serving size: 1 two-inch cookie
  • Phe Per Serving: 7 mg
  • Calories Per Serving: 71 kcal
  • Phe Per Recipe: 369 mg
  • Calories Per Recipe: 3595 kcal
Prep time: 
Cook time: 
Total time: 
These basic roll out sugar cookies are always a hit. We make them at all of the holidays and have them for classroom celebrations. I have had a blind taste with this cookie up against the local bakery and 6 out of 8 family members preferred the taste of these. (Yes, I really did blind fold them, and no, I am still not speaking to the other 2 family members) To make life a bit less hectic, I roll the dough out in Ziploc bags and freeze for up to a month before the holidays. I take it out of the freezer and put into the fridge the night before I need them. Then simply roll and cut out shapes.
Ingredients
  • 390 gm (3cups) wheat starch [31 mg]
  • ¾ tsp xanthan gum [0 mg]
  • ½ teaspoon table salt [0 mg]
  • 1 teaspoon baking powder [0 mg]
  • 50 gm (1/2 small box) Jell-o vanilla instant pudding [0 mg]
  • 8 tablespoons (1 stick) unsalted butter, cut into 8½ inch pieces, at room temperature [48 mg]
  • 4 tablespoons vegetable shortening, at room temperature [0 mg]
  • 30 gm (2 tablespoons) cream cheese, room temperature [120 mg]
  • 2 teaspoons vanilla extract [0 mg]
  • ¾ cup sugar [0 mg]
  • 25 gm (1/2 large) lightly beaten egg [170 mg]
  • 30 gm (2 tablespoons) water
Instructions
  1. In a medium sized bowl, combine wheat starch, xanthan gum, baking powder, salt and pudding mix, set aside.
  2. In the bowl of standing mixer fitted with paddle attachment, add the butter, cream cheese, and shortening. Mix until combined, about 30 seconds. Add the sugar, creaming until light and fluffy. Add the egg, water and vanilla extract. Add the dry ingredients and mix until the mixture forms a dough.
  3. Divide the dough in half, placing each half in a gallon sized Ziploc bag. With the top unsealed, lightly roll the dough with a rolling pin to 1 inch thick. Refrigerate until they begin to firm up, 20 to 30 minutes. (Can be refrigerated up to 3 days or frozen up to a month; defrost in refrigerator before using.)
  4. Adjust oven rack to middle position; heat oven to 350 degrees. Roll out 1 dough disk to even ⅛-inch thickness between 2 large sheets parchment paper; slide rolled dough on parchment onto baking sheet and chill until firm, about 10 minutes. Meanwhile, repeat with second disk.
  5. Using cookie cutters, cut shapes from one piece of dough and bake on parchment-lined baking sheet in 350-degree oven until light golden brown, 10 to 12 minutes.
  6. Remove from oven and transfer (on the parchment paper) to a rack for 5 minutes. Remove from parchment and allow to cool completely
  7. TIP: If the phe content is a little too high for you, replace the egg with egg replacer & replace the cream cheese and vanilla pudding with 2 tablespoons shortening, a full package of cheesecake flavored instant pudding and reduce the sugar by ¼ cup. The cookie will be a little more fragile, so roll it to ¼ inch instead of ⅛ inch and cook an extra 2 minutes.


5.0 from 3 reviews
Yellow Cake
 
Author: 
Nutrition Information
  • Yield: 24
  • Serving size: 1 cupcake
  • Phe Per Serving: 34 mg
  • Calories Per Serving: 160 kcal
  • Phe Per Recipe: 821 mg
  • Calories Per Recipe: 3840 kcal
Prep time: 
Cook time: 
Total time: 
This cake is worth the effort. It took me over four years to get results that everyone in the family enjoys. I have even had requests at gatherings for the recipe - no one would know that it was made for a restricted diet - it is rich and buttery - better than Betty Crocker any day. If making cupcakes, they freeze beautifully so you are set for those unexpected parties at school.
Ingredients
  • 325 gm (2½ cups) CFL baking mix [195 mg]
  • 15 gm (1 tablespoon) baking powder [0 mg]
  • 3 gm (1/2 teaspoon) salt [0 mg]
  • 50 gm (1/2 small box) jell-o instant pudding, vanilla flavored [0 mg]
  • 12 tablespoons (1½ sticks) unsalted butter, softened and cut into 12 pieces [72 mg]
  • 1 cup granulated sugar [0 mg]
  • 57 gm mixed egg (1 large), room temperature [388 mg]
  • 17 gm (1 large yolk) egg yolk, room temperature [116 mg]
  • 30 gm (2 tablespoons) mayo [23 mg]
  • 2 teaspoons vanilla extract [0 mg]
  • 300 gm (1¼ cup) rice milk, room temperature [27 mg]
Instructions
  1. Grease two 9 inch baking pans with lots of butter and line with parchment paper that has also been greased. Preheat oven to 350 degrees.
  2. In a medium sized bowl, sift baking mix, baking powder, salt and pudding mix three times (or use a triple sifter once). Set aside.
  3. Cut butter into 1 inch pieces and put them in a large bowl. Soften with a mixer on low speed. Increase the speed to medium high and cream until light in color, about 1 ½ to 2 minutes. While still mixing, add sugar 1 tablespoon at a time, taking about 4 minutes to blend it well.
  4. Add egg yolk, blend for 30 seconds. Scrape bowl.
  5. Add mayo, blend for 30 seconds.
  6. Add mixed egg, again blending for 30 seconds. Add vanilla.
  7. With the mixer on low, add about half of the dry ingredients. When incorporated, add half of the rice milk. Then half of what is remaining of the dry, then the rest of the rice milk, ending with the remaining dry. In other words alternate between the dry and wet, starting and ending with the dry mix. Mix JUST until incorporated after each addition. Scrape the sides of the bowl as necessary.
  8. Bake at 350 degrees, for 30-35 minutes for 9-inch cake, or until it begins to come away from the sides of the pan. Stick toothpick into the middle of the cake, it should come out clean. Bake for 18-20 minutes for cupcakes.


Katie's Chocolate Cupcakes
 
Author: 
Nutrition Information
  • Yield: 24 cupcakes, two 9 inch cakes
  • Serving size: 1 cupcake
  • Phe Per Serving: 23 mg
  • Calories Per Serving: 220 kcal
  • Phe Per Recipe: 549 mg
  • Calories Per Recipe: 5290 kcal
Prep time: 
Cook time: 
Total time: 
This recipe is long overdue to both Katie and her wonderful parents, who have been so supportive of Cook for Love. The cupcakes are super moist, very chocolatey, and egg-free so quite low in phe. Oh, and for a change, they are REALLY easy to make! Remember that if you substitute any other cocoa for the Ghiradelli to adjust the phe. For the chocolate lovers out there, the chocolate ganache icing is a simple yet decadent topping that is to die for.
Ingredients
  • 480 gm (2 cups) hot coffee [29 mg]
  • 120 gm (3/4 cup) Ghiradelli Sweet Ground Cocoa [246 mg]
  • 390 gm (3 cups) CFL's baking mix [234 mg]
  • 1½ cups sugar [0 mg]
  • 96 gm (1 small box) jell-o instant chocolate pudding [40 mg]
  • 2 teaspoon baking soda [0 mg]
  • ½ teaspoon salt [0 mg]
  • 1 cup vegetable or canola oil [0 mg]
  • 1 tsp vanilla [0 mg]
  • 3 tbsp cider vinegar [0 mg]
Instructions
  1. Add Ghiradelli cocoa to hot coffee, let cool to room temperature. Preheat oven to 350 degrees. Grease two 9 inch cake pans or line two cupcake pans.
  2. Sift baking mix, pudding, salt, sugar and baking soda into a large bowl
  3. Combine cooled coffee/chocolate mix with oil, and vanilla.
  4. Add the liquids to the dry ingredients. Mix on medium-high for 3 minutes, scraping down the sides bowl once or twice.
  5. Add vinegar and mix briefly (10 seconds) and quickly pour into prepared pans. (Remember the chemical reaction with baking soda and vinegar – which is what causes the cake to rise – is quick so it needs to get in the oven as fast as possible.)
  6. Bake for 20 minutes for cupcakes (25 to 30 min for cake). Place pan on a cooling rack and allow to cool in the pan for 10 minutes. Cool to room temperature before icing.


 
Chocolate Ganache
 
Author: 
Nutrition Information
  • Yield: 2½ cups
  • Serving size: 1 tablespoon
  • Phe Per Serving: 12 mg
  • Mg phe/ Gm food: .8 mg/gm
  • Calories Per Serving: 68 kcal
  • Phe Per Recipe: 448 mg
  • Calories Per Recipe: 2518 kcal
Prep time: 
Cook time: 
Total time: 
This delicious glaze is an elegant covering for pretty much any cake or cupcake. When you dip a cupcake into the warm icing or pour over a cake, it will set and have thin, rich glaze that will set since as the mixture cools, it thickens. (It takes only about 8 gm to cover a cupcake). Replace it with the jam in the thumbprint cookies (recipe on the site) and you have a swiss fudge cookie that would put Stella Dora to shame. Warm it is a delicious fudge sauce. Slightly chilled and whipped it can be a more traditional frosting. You can also fully chill and gently roll into a small ball, cool in the fridge and then dip in almond bark or candy wafers for an elegant truffle. Add a tablespoon or two of Grand Marnier, Cointreau or dark rum for a more adult version. It keeps up to 2 weeks in the fridge or 9 months in the freezer.
Ingredients
  • 340 gm of Make ‘n Mold Dark Chocolate Flavored Candy Wafers [296 mg]
  • 5 tablespoons butter [30mg]
  • 120 gm (1/2 cup) heavy cream [122 mg]
  • 30 gm (2 tablespoons) corn syrup [0 mg]
  • ¼ teaspoon salt [0 mg]
  • ½ teaspoon instant coffee [0 mg]
Instructions
  1. Place water in a skillet. Bring to a boil, then reduce to a low simmer. Add a medium sized bowl (preferably metal or glass). Place chocolate wafers in the bowl and melt.
  2. In a saucepan over medium heat, melt the butter. Add heavy cream, instant coffee, salt and corn syrup and heat to just below boiling.
  3. Slowly pour the scalded liquid over the melted chocolate, whisking constantly until smooth.
  4. Strain the icing through a sieve. It can be used immediately or cooled and refrigerated for up to 2 weeks. If it has been chilled, reheat slowly in a double boiler (method in step 1 for melting the chocolate) before reusing.


 
Apple Sage Stuffing
 
Author: 
Nutrition Information
  • Yield: 2 low protein servings, 8 high protein servings
  • Serving size: 220 gm
  • Phe Per Serving: 55 mg
  • Mg phe/ Gm food: .25 mg/gm
  • Calories Per Serving: 292 kcal
  • Phe Per Recipe: 110 mg in LP version
  • Calories Per Recipe: 583 kcal in LP version
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
This is Molly's favorite dish and I can see why. The sweet yet tart flavor of the cranberries and apples combined with the savory onions and celery make for a delicious side dish. I promise everyone will enjoy it. What I do is prepare two slices of low protein bread by drying the slices in a 225-degree oven until brittle but not brown, 30 to 40 minutes. Then I cut them into cubes. I then use either prepared dried bread cubes or dry out ¾ loaf of high protein bread for the rest of the family. The vegetable mixture listed below is then divided appropriately between the two versions of the stuffing.
Ingredients
  • 8 tablespoons (1 stick) unsalted butter, plus extra for baking dish [48 mg]
  • 250 gm (1) onion, cut into ¼ inch dice [63 mg]
  • 140 gm (2) celery stalk, cut into ¼ inch dice [28 mg]
  • 60 gm (2) shallots, cut into ¼ inch dice [48 mg]
  • 310 gm (2) granny smith apples, peeled, cored and cut into ¼ inch dice [22 mg]
  • 4 mg (6) fresh sage leaves, chopped [3 mg]
  • 15 gm (1/2 cup) fresh parsley, minced [23 mg]
  • 120 gm (1/2 cup) apple cider [3 mg]
  • 72 gm (1/2 cup) dried cranberries [14 mg]
  • ½ teaspoon ground black pepper [4 mg]
  • 2 slices of dried low protein bread, see directions above [42 mg]
FOR THE HIGH PROTEIN PORTION ONLY - ¾ loaf French bread , or potato or challah bread, dried
  • 480 gm (2 cups) vegetable broth (2 cups), preferably Swanson’s Organic [19 mg]
  • 1 teaspoon table salt [0 mg]
Instructions
  1. Melt butter in a large skillet. Add onions, shallots and celery, and cook over medium heat until onions are translucent, about 10 minutes. Add sage, stir to combine, and cook 3 to 4 minutes. Add ½ cup stock, and stir well. Cook for about 5 minutes, until liquid has reduced by half.
  2. While vegetables are cooking, boil cranberries and cider in a saucepan, stirring occasionally until the cider is absorbed, 6-8 minutes. Add apples to cooked vegetables along with the spices, stirring occasionally until the apples begin to soften.
  3. FOR THE LOW PROTEIN VERSION: Transfer ¼ of the mixture into a medium sized bowl. Add the low protein bread and about ½ cup of vegetable stock.
  4. FOR THE HIGH PROTEIN VERSION: Transfer the remaining mixture to a large mixing bowl. Add the high protein dried bread and remaining stock; mix to combine.
  5. Transfer stuffing to a buttered shallow baking dish. Bake covered, 30 minutes at 350 degrees.


 
5.0 from 1 reviews
Whiskey Cake
 
Author: 
Nutrition Information
  • Yield: 1 ten inch bundt cake, 16 slices
  • Serving size: 1 slice
  • Phe Per Serving: 48 mg
  • Calories Per Serving: 318 kcal
  • Phe Per Recipe: 768 mg
  • Calories Per Recipe: 5087 kcal
Prep time: 
Cook time: 
Total time: 
Growing up, whiskey cake was a favorite family dessert. I knew I had to figure out a way to make it so we could all enjoy it again. This ended up tasting better than the original, with a lemony whiskey glaze drizzled on top (love when that happens!). It tastes even better if you can let it sit for a day or two and let the whiskey work its magic. If you eliminate the whiskey, it is a lovely lemon cake. I use some walnut oil (not toasted) since the original recipe had nuts in it. You can easily use all butter if you do not have the oil on hand.
Ingredients
  • 325 gm (2 /12 cups) CFL baking mix [195 mg]
  • 15 gm (1 tablespoon) baking powder [0 mg]
  • 3 gm (1/2 teaspoon) salt [0 mg]
  • 3 gm (1/2 teaspoon) baking soda [0 mg]
  • 96 gm (1 small box) jell-o instant pudding, vanilla flavored [0 mg]
  • zest of ½ lemon [3 mg]
  • 240 gm (1 cup) rice milk, room temperature [21 mg]
  • 60 gm (1/4 cup) sour cream [80 mg]
  • 30 gm (2 tablespoons) Irish Whiskey [0 mg]
  • 30 gm (2 tablespoons) fresh lemon juice [3 mg]
  • 8 tablespoons (1 stick) unsalted butter, softened and cut into 8 pieces [48 mg]
  • 1 cup granulated sugar [0 mg]
  • 60 gm (1/4 cup) walnut oil [0 mg]
  • 57 gm (1 large) egg, room temperature [388 mg]
  • 1 teaspoon vanilla extract [0 mg]
GLAZE:
  • ¾ cup sugar [0 mg]
  • zest of ½ lemon [3 mg]
  • 4 whole cloves
  • 4 tablespoons (1/2 stick) butter [24 mg]
  • ¼ teaspoon salt [0 mg]
  • 30 gm (2 tablespoons) lemon juice [3 mg]
  • 30 gm (2 tablespoons) Irish Whiskey [0 mg]
Instructions
  1. Grease a bundt pan with lots of butter. Preheat oven to 350 degrees.
  2. In a medium sized bowl, sift the baking mix, baking powder, baking soda, salt and pudding mix three times (or use a triple sifter once). Mix in lemon zest. Set aside.
  3. Combine rice milk, sour cream, whiskey and lemon juice. Set aside.
  4. Cut butter into 1 inch pieces and put them in a large bowl. Soften with a mixer on low speed. Increase the speed to medium high and cream until light in color, about 1 minute. Add in the walnut oil, mix for 2 minutes. While still mixing, add sugar 1 tablespoon at a time, taking about 4 minutes to blend it well.
  5. Add egg, blend for 30 seconds. Scrape bowl. Add vanilla.
  6. With the mixer on low, add about half of the dry ingredients. When incorporated, add half of the rice milk mixture. Then half of what is remaining of the dry, then the rest of the rice milk, ending with the remaining dry. In other words alternate between the dry and wet, starting and ending with the dry mix. Mix JUST until incorporated after each addition. Scrape the sides of the bowl as necessary.
  7. Bake at 350 degrees, for 50 minutes.
  8. For the glaze: In a small pot, combine the sugar, butter, salt, lemon zest, cloves, lemon juice and whiskey. Cook over low heat, stirring at times, until the butter melts and the sugar dissolves, about 4 minutes. Remove cloves.
  9. Poke holes in the still warm cake with a skewer or a piece of raw spaghetti. Keeping the cake in the bundt pan, pour the glaze all over the cake. Let cool in pan, then remove.


 
Buttercream Frosting
 
Author: 
Nutrition Information
  • Yield: 9½ cups
  • Serving size: 2 tablespoons
  • Phe Per Serving: 1 mg
  • Calories Per Serving: 77 kcal
  • Phe Per Recipe: 72 mg
  • Calories Per Recipe: 5844 kcal
Prep time: 
Total time: 
This recipe is from the Riviera Bakery – my favorite bakery in the world. This recipe is not overly sweet and has a silky-smooth finish to your cake. I tried making an all butter version (to avoid the use of shortening) but did not get a nice smooth frosting. You can certainly use the frostings in a can to decorate your cake, but if you want to make your own, this recipe is a keeper. You should really check out their books and website to get some more decorating tips from Liv. This video clip is for cupcake decorating. There are two more videos for cake decorating that you should check out as well- Cake Decoration I & Cake Decoration II
Ingredients
  • 6 cups powdered sugar [0 mg]
  • ½ teaspoon salt [0 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 1 cup boiling water [0 mg]
  • 2¾ cup vegetable shortening [0 mg]
  • 12 tablespoons (1½ sticks) butter, slightly chilled and cut into 1 inch pieces [72 mg]
Instructions
  1. In the bowl of your mixer fitted with a whisk attachment, combine the powdered sugar, salt and vanilla.
  2. Add the water, and whip at a low speed until smooth and cool.
  3. Add butter and shortening. Increase speed to medium-high and whip until light, fluffy and almost double in size.


 
5.0 from 2 reviews
String Bean Casserole
 
Author: 
Nutrition Information
  • Yield: 10 serving
  • Phe Per Serving: 97 mg
  • Calories Per Serving: 113 kcal
  • Phe Per Recipe: 964 mg
  • Calories Per Recipe: 1132 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
What is Thanksgiving without a string bean casserole? This one will put your Cambell Mushroom's Soup/Durkee onion one to shame. It can even be assembled ahead of time. Combine the beans and cooled sauce in a baking dish, cover with aluminum foil and refrigerate for up to 24 hours. To serve, heat the casserole in a 350- degree oven for 10 minutes, then add the topping and bake as directed. Store the bread-crumb topping in an airtight container in the refrigerator and combine with the onions just before cooking. Lars own (Larsown.com) imported crispy onions are worth hunting for, if not, substitute with durkee.
Ingredients
Topping
  • 4 slices low protein bread, each slice torn into quarters [84 mg]
  • 2 tablespoons butter, softened [12 mg]
  • ¼ teaspoon salt [0 mg]
  • ¼ teaspoon fresh ground pepper [2 mg]
  • 50 gm (1/2 cup) Lar's Own Crispy Onions [88 mg]
String Beans and Sauce
  • 500 gm green beans, ends trimmed and halved [340 mg]
  • 6 tablespoons butter [36 mg]
  • 170 gm (1) onion, cut into ¼ inch dice [43 mg]
  • 110 gm (1) red pepper, cut into ½ inch dice [45 mg]
  • 180 gm (10) button mushrooms, stems trimmed and quartered [157 mg]
  • 10 gm (2 cloves) garlic, minced [17 mg]
  • 1 teaspoon salt [0 mg]
  • ½ teaspoon fresh ground pepper [4 mg]
  • 2 tablespoons cornstarch dissolved in ¼ cup of the vegetable broth [0 mg]
  • 360 gm (1½ cups) vegetable broth, preferably Swanson [14 mg]
  • 120 gm (1/2 cup) heavy cream [122 mg]
  • pinch cayenne pepper [0 mg]
  • pinch of freshly grated nutmeg [0 mg]
Instructions
  1. FOR THE TOPPING: Pulse bread, butter, salt, and pepper in food processor until mixture resembles coarse crumbs, about ten 1-second pulses. Transfer to large bowl and toss with onions; set aside.
  2. FOR THE VEGETABLES: In a large skillet over medium heat, melt 2 tablespoons butter. Add onion and garlic, sauté until it begins to soften, about 4 minutes. Add bell pepper and mushrooms, and cook until softened and most of the liquid has evaporated, about 8 minutes. Season with ½ teaspoon salt and ¼ teaspoon pepper. Set aside to cool.
  3. FOR THE STRING BEANS: Prepare an ice bath: Fill a large bowl with ice and water; set aside. Bring a saucepan of water to a boil. Add beans, and cook until bright green and just tender, 4 to 5 minutes. Drain, and plunge into ice bath to stop cooking. When cooled, toss drained beans with mushroom mixture; set aside.
  4. FOR THE SAUCE: Melt the remaining 4 tablespoons butter in a medium saucepan over medium-low heat. Add broth and heavy cream. When almost at a boil whisk the cornstarch and water together, then pour into the saucepan and bring to a simmer, about 30 seconds. Stir in cayenne, nutmeg, and the remaining ½ teaspoon salt and ¼ teaspoon pepper. Remove from heat, and let cool to room temperature. Pour over beans and vegetable mix, and toss to combine.
  5. Butter a 9-by-13-inch glass or ceramic baking pan. Spread the green-bean mixture over the bottom. Cover with foil, and refrigerate until just before serving.
  6. Preheat oven to 350 degrees. Sprinkle topping and bake until golden brown, about 30 minutes.


 
4.7 from 3 reviews
Graham Crackers
 
Author: 
Nutrition Information
  • Yield: 50 two and half inch squares
  • Serving size: 1 two and half inch square
  • Phe Per Serving: 5 mg
  • Mg phe/ Gm food: .46 mg/gm
  • Calories Per Serving: 54 kcal
  • Phe Per Recipe: 261 mg
  • Calories Per Recipe: 2712 kcal
Prep time: 
Cook time: 
Total time: 
Aside from just being a simple and delicious treat, graham crackers are a necessity for S’Mores, a fancy yogurt parfait, and even more importantly a graham cracker crust for a nice pudding pie (recipe coming soon). These crackers are simple to make, especially if you have a food processor. If you cannot find graham flour at your health food store, you can replace it with whole wheat pastry flour. If you have a higher phe allowance, you can replace equal amounts of wheat starch with the graham flour (6.43 mg/gm). A half cup of graham flour (60 gm), makes the cookies 9 mg each.
Ingredients
  • 195 gm (1½ cups) wheat starch [16 mg]
  • 60 gm (1/2 cup) tapioca starch [0 mg]
  • 30 gm (1/4 cup) graham flour [193 mg]
  • 1 teaspoon xanthan gum [0 mg]
  • 1 teaspoon baking powder [0 mg]
  • ½ teaspoon baking soda [0 mg]
  • ½ teaspoon salt [0 mg]
  • 50 gm (1/2 small box) vanilla flavored jell-o instant pudding [0 mg]
  • ½ teaspoon cinnamon [1 mg]
  • ½ cup sugar [0 mg]
  • 8 tablespoons (1 stick) butter, cold and cut into ½ inch pieces [48 mg]
  • 36 gm (2 tablespoons) molasses [0 mg]
  • 60 gm (1/4 cup) water
  • 1 teaspoon vanilla [0 mg]
  • ¼ cup sugar with one teaspoon cinnamon for sprinkling on top [3 mg]
Instructions
  1. Preheat oven to 375 degrees.
  2. Pulse the starches, graham flour, xanthan gum, baking powder, baking soda, salt, pudding , cinnamon and sugar in the bowl of a food processor for 10 one-second intervals. Add the diced butter and process until the mixture resembles coarse meal, about 15 seconds.
  3. If making by hand, use a pastry cutter or your fingertips and quickly cut in butter until mixture resembles coarse meal. Add the water, molasses and vanilla. Process until the dough comes together, about 30 seconds.
  4. Divide the dough into 2 even pieces. Roll each piece of dough between 2 pieces of parchment paper to ⅛ inch thick. With a pizza wheel cutter, cut into 2 ½-inch squares. Sprinkle the cinnamon sugar mixture over the cookies. Prick each square several times with a fork. Place in the fridge for 10 minutes so that it is easier to handle the dough. With a spatula, space each square about ½ inch apart.
  5. Slide the dough on the parchment paper onto a baking sheet and bake for 10 to 12 minutes. Let the cookies cool completely on the baking sheets.


 
Linzer Cookies
 
Author: 
Nutrition Information
  • Yield: 25 two and half inch sandwiched cookies
  • Serving size: 1 sandwich cookie
  • Phe Per Serving: 14 mg
  • Calories Per Serving: 192 kcal
  • Phe Per Recipe: 358 mg
  • Calories Per Recipe: 4811 kcal
Prep time: 
Cook time: 
Total time: 
There is a German Bakery that has the most delicious linzer cookies. I was determined to make low protein linzer cookies that tasted as good. While traditionally made with ground almonds, the almond extract gives all of the flavor and none of the protein. Sandwiched with raspberry jam and dusted with powdered sugar, they are delicious and beautiful. Dust the top cookie with the whole before assembling so the jam peeks through like a gem. Remember you can make the dough in advance like the roll-out sugar cookies, and store in a Ziploc bag in the freezer.
Ingredients
  • 390 gm (3 cups) wheat starch [31 mg]
  • ¾ teaspoon xanthan gum [0 mg]
  • ½ teaspoon table salt [0 mg]
  • 1 teaspoon cinnamon [3 mg]
  • ¼ teaspoon cloves [1 mg]
  • ¼ teaspoon fresh ground nutmeg [1 mg]
  • 1 teaspoon baking powder [0 mg]
  • 1 teaspoon orange zest [1 mg]
  • 50 gm (1/2 small box) Jell-o vanilla instant pudding [0 mg]
  • 8 tablespoons (1 stick) unsalted butter, cut into 8½ inch pieces, at room temperature [48 mg]
  • 4 tablespoons vegetable shortening, at room temperature [0 mg]
  • 60 gm (1/4 cup) sour cream, room temperature [80 mg]
  • 1 teaspoon vanilla extract [0 mg]
  • 1 teaspoon almond extract [0 mg]
  • ¼ cup sugar [0 mg]
  • ½ cup dark brown sugar [4 mg]
  • 25 gm (1/2 large) lightly beaten egg [170 mg]
  • 30 gm (2 tablespoons) fresh squeezed orange juice [3 mg]
  • 1 cup seedless raspberry jam [16 mg]
  • ½ cup powdered sugar to dust the top [0 mg]
Instructions
  1. In a medium sized bowl, combine wheat starch, xanthan gum, baking powder, cinnamon, cloves, nutmeg, orange zest, salt and pudding mix, set aside.
  2. In the bowl of standing mixer fitted with paddle attachment, add the butter, shortening and sour cream. Mix until combined, about 30 seconds. Add the sugars, creaming until light and fluffy. Add the egg, orange juice and the vanilla and almond extracts. Add the dry ingredients and mix until the mixture forms a dough.
  3. Divide the dough in half, placing each half in a gallon sized Ziploc bag. With the top unsealed, lightly roll the dough with a rolling pin to 1 inch thick. Refrigerate until they begin to firm up, 20 to 30 minutes. (Can be refrigerated up to 3 days or frozen up to a month; defrost in refrigerator before using.)
  4. Adjust oven rack to middle position; heat oven to 350 degrees. Roll out 1 dough disk to even ⅛-inch thickness between 2 large sheets parchment paper; slide rolled dough on parchment onto baking sheet and chill until firm, about 10 minutes. Meanwhile, repeat with second disk.
  5. With a two inch fluted round cookie cutter, cut rounds. Place cookie rounds 1½ inces apart on a parchment lined cookie sheet. Bake about 10 minutes.
  6. Meanwhile, cut the second piece of rolled dough with the same fluted cookie cutter. Using a ¾ inch round, cut out the centers and transfer to your parchment lined baking sheet. Bake about 8 minutes.
  7. Let the cookies cool on the baking sheets for 3 minutes before transferring them to a wire rack to cool completely, about 30 minutes.
  8. Sift the powdered sugar over the cut-out round.
  9. Spread 1 teaspoon of the jam on the bottom of the solid round, then place the cut-out round on top. Let stand until set, about 30 minutes.


 
Baking Mix
 
Author: 
Nutrition Information
  • Yield: 7 cups
  • Serving size: 1 cup (130 gm)
  • Phe Per Serving: 78 mg per cup
  • Mg phe/ Gm food: 0.6 mg/gm
  • Calories Per Serving: 465 kcal
  • Phe Per Recipe: 547 mg
  • Calories Per Recipe: 3254 kcal
Prep time: 
Total time: 
This basic dry mix is the base or “flour” for a variety of baked goods. The cake flour adds a nice textures to cakes and muffins and the xanthan gum makes low protein baked goods a little less fragile. Having it mixed together in advance helps simplify your life (a little). I keep it stored in a large bin with the ingredients and their amounts labeled on the lid. Prior to using, whisk the bin to make sure the ingredients are evenly distributed.
Ingredients
  • 780 gm (6 cups) wheat starch [62mg ]
  • 125 gm (1 cup) cake flour [485 mg]
  • 5 gm (1½ teaspoons) xanthan gum [0 mg]
Instructions
  1. Sift the ingredients into a large bin.


 
Vanilla Ice Cream
 
Author: 
Nutrition Information
  • Yield: 8
  • Serving size: ½ cup (100 gm)
  • Phe Per Serving: 23 mg
  • Calories Per Serving: 151 kcal
  • Phe Per Recipe: 181 mg
  • Calories Per Recipe: 1208 kcal
Prep time: 
Total time: 
There are many low protein ice creams out there these days, but Molly and I are a bit fussy. The rice milk one is too rice milky and the coconut one a bit too coconutty (yes that is a word). With So Delicious' cocount beverage available, you can make your own perfect blend in minutes and no more steeping the coconut like in the old recipe. (For those of you who cannot get So Delicious beverage, the old recipe is at the bottom.) The combination of rice milk, coconut beverage and heavy cream makes a rich and delicious flavor. The small amount of alcohol prevents the ice cream from being rock solid and getting ice crystals. If you do not want to use it, replace ¼ cup of the sugar with corn syrup. The macadamia nut oil adds an amazing richness and is available at most good supermarkets. If you cannot find it, you can substitute it with a neutral tasting oil like canola. Serve over a warm blondie for a special treat.
Ingredients
  • 360 gm (1½ cups) rice milk [32 mg]
  • 120 gm (1/2 cup) So-Delicious coconut beverage, plain or vanilla [20 mg]
  • 120 gm (1/2 cup) heavy cream [120 mg]
  • 2 teaspoons vanilla [0 mg]
  • 30 gm (2 tablespoons) macadamia nut oil [0 mg]
  • ¼ teaspoon xanthan gum [0 mg]
  • ¾ cup sugar [0 mg]
  • ¼ teaspoon salt [0 mg]
  • ½ tablespoon Bailey’s Irish Crème
Instructions
  1. Add rice milk, coconut beverage, heavy cream, vanilla, xanthan gum, sugar, salt, and Bailey’s. Blend for 60 seconds. While blending, add the macadamia nut oil gradually to emulsify.
  2. Pour mixture into ice cream machine, and process according to manufacturer’s directions. Transfer to a container and freeze until firm, at least 4 hours or up to 3 days.
* If unable to find So-Delicious coconut beverage, increase Rice Milk to 480 gm (2 cups). Pour rice milk and ¼ cup dried coconut into small saucepan. Bring to a simmer, and remove from heat. Let steep overnight in the fridge, or at least three hours. Strain coconut and add remaining ingredients to blender.


 
Butternut Squash with Caramelized Apples
 
Author: 
Nutrition Information
  • Yield: 8 servings
  • Phe Per Serving: 79 mg
  • Calories Per Serving: 271 kcal
  • Phe Per Recipe: 628 mg
  • Calories Per Recipe: 2170 kcal
Prep time: 
Cook time: 
Total time: 
One year the kids were sick on Thanksgiving so it was just going to be just the four of us at home. Wanting to simplify life a little, I decided I was just going to make only two or three vegetable dishes. Eventually I realized I was not going to be able to short-change anyone, because each dish was someone's favorite. This one is my husband's. You will never want sweet potatoes with marshmallows on top once you have had a bite of this dish. It is so rich and delicious that you could almost pass up on dessert. (Please note I said ALMOST.)
Ingredients
  • 1100 gm (2) butternut squash, cut in half with seeds scooped out [440 mg]
  • 1 teaspoon salt [0 mg]
  • 460 gm (3) Granny Smith apples (3), peeled and cored [32 mg]
  • 1 tablespoon fresh lemon juice [1 mg]
  • 9 tablespoons butter, plus more for the pan [54 mg]
  • 90 gm heavy cream (1/4 cup plus 2 tablespoons) [92 mg]
  • 60 gm brandy (1/4 cup) [0 mg]
  • 60 gm orange juice (1/4 cup) [6 mg]
  • 6 tablespoons brown sugar [3 mg]
Instructions
  1. Heat oven to 425°. Place butternut squash, cut slice down on a parchment line baking sheet. Bake squash until soft, 40 to 45 minutes. Decrease oven to 350 degrees. When the squash is cool enough to handle, scoop the flesh out into a medium bowl; add salt, and mash with a fork.
  2. Meanwhile, slice apples into ⅛-inch-thick wedges and place in a medium bowl. Add lemon juice and toss to combine.
  3. In a medium skillet, melt 3 tablespoons butter over medium-high heat. Add 2 tablespoons brown sugar and cook, stirring, until sugar dissolves. Cook apple slices in the butter and sugar in 3 or 4 batches, until golden and caramelized, about 1 minute on each side. As they finish cooking, transfer to a plate and set aside. Wipe down skillet.
  4. In the skillet, melt 3 tablespoons butter over high heat. Add 2 tablespoons brown sugar and cook until sugar dissolves. Stir in 4 tablespoons cream and the brandy and cook until slightly thickened, about 1 minute. Remove from heat and add to the squash, mixing well to combine. Transfer squash mixture to a buttered 3-quart ovenproof casserole. Arrange apple slices over squash; set aside. Wipe down skillet.
  5. In the skillet, melt remaining 3 tablespoons butter over medium heat. Add remaining 2 tablespoons brown sugar and cook until dissolved. Add remaining 2 tablespoons of cream and cook, stirring, for 30 seconds. Stir in orange juice and cook for 1 to 2 minutes, until thickened and dark brown. Pour over the apples and cover with aluminum foil.
  6. Bake for 15 minutes, remove foil and bake for another 15 minutes. Remove from oven and serve immediately, or let stand at room temperature for up to 30 minutes before serving.


 
5.0 from 1 reviews
Peach Crumble
 
Author: 
Nutrition Information
  • Yield: 8 servings
  • Serving size: 150 gm
  • Phe Per Serving: 42 mg
  • Mg phe/ Gm food: .28 mg/gm
  • Calories Per Serving: 333 kcal
  • Phe Per Recipe: 333 mg
  • Calories Per Recipe: 2664 kcal
Prep time: 
Cook time: 
Total time: 
Oh my! An easy dessert that tastes delicious, and the crumb topping can be made in advance and stored in the freezer. Why yes, I am awesome. Feel free to change up the fruit based on the season. We used peaches because they looked so juicy at the farmers market. We recently made a blueberry peach combo that was super delicious. Other possibilities: Good old fashioned apple crumble, pear, nectarines. Strawberry-rhubarb combo or plumbs are also nice (just add a tablespoon of quick-cooking tapioca to the fruit mixture to firm it up a bit).
Ingredients
TOPPING MIXTURE:
  • 130 gm (1 cup) CFL Baking mix [80.6 mg]
  • 40 gm (1/4 cup) tapioca starch/flour [0 mg]
  • ½ teaspoon xanthan gum [0 mg]
  • ½ cup light brown sugar, packed [4 mg]
  • ¼ cup sugar [0 mg]
  • 1 teaspoon baking powder [0 mg]
  • ½ teaspoon cinnamon [ 1.5 mg]
  • ¼ teaspoon nutmeg [ 1 mg]
  • ½ tsp salt [0 mg]
  • 30 gm crystallized ginger, minced (optional) [ 2 mg]
  • 1 tsp lemon zest [ 2 mg]
  • 8 tablespoon (1 stick) butter, cut into ½ inch pieces and chilled [48 mg]
FRUIT FILLING:
  • 840 gm (about 6 cups, 8 peaches) peeled and diced peaches [159.6 mg]
  • 30 gm (2 tablespoons) lemon juice [ 3 mg]
  • ¼ c. sugar [0 mg]
Instructions
  1. Preheat oven to 375 degrees.
  2. For the Topping: Place baking mix, tapioca, xanthan gum, baking powder, salt, brown sugar, sugar, cinnamon, nutmeg, lemon zest and ginger in food processor workbowl fitted with steel blade. Pulse briefly to combine. Add chilled butter and pulse until mixture moves from dry sand-like appearance with large lumps of butter to a coarse cornmeal texture, about five 4-second bursts. Continue to pulse until larger crumbs start to form and the mix starts to resemble a crumb topping, with chunks being about ½ inch pieces. Refrigerate mixture while preparing fruit, at least 15 minutes. (You can also store it in the freezer and use as needed)
  3. For the filling: Toss the peaches, sugar and lemon juice in a medium sized bowl. (The easiest way to peel peaches is to create an X on the bottom with a knife, drop in boiling water for a minute or so and then toss in a bowl filled with ice water).
  4. Place the filling in an 8-inch square baking pan or a 9-inch round deep pie dish. Sprinkle chilled topping evenly over the fruit.
  5. Bake for 40 minutes. Increase oven temperature to 400 and bake an additional 5 minutes. Serve warm.


 

 
5.0 from 1 reviews
Gingerbread Cookies
 
Author: 
Nutrition Information
  • Yield: 50 two inch cookies
  • Serving size: 1 two inch cookie
  • Phe Per Serving: 2.5 mg
  • Calories Per Serving: 80 kcal
  • Phe Per Recipe: 127 mg
  • Calories Per Recipe: 4040 kcal
Prep time: 
Cook time: 
Total time: 
This gingerbread cookie recipe is perfect for making a low protein gingerbread house and gingerbread men. It is nice and stable, so little hands can decorate without worrying about a head falling off. The molasses binds so well that no egg is needed, so it is a very low and very delicious cookie. Use the royal icing recipe and your cookies will be nicer than those you can buy. Remember, you can make the dough in advance like the roll-out sugar cookies, and store in a Ziploc bag in the freezer. If you are making a gingerbread house or more intricate shapes like a snowflake, after you cut out the shapes, place the uncooked cookies in the fridge or freezer to firm up. You will get much sharper lines.
Ingredients
  • 390 gm (3 cups) wheat starch [31 mg]
  • ¾ teaspoon xanthan gum [0 mg]
  • ½ teaspoon table salt [0 mg]
  • 1 tablespoon of cinnamon [8 mg]
  • 1 tablespoon of ginger [12 mg]
  • ¼ teaspoon cloves [1 mg]
  • ½ teaspoon baking soda [0 mg]
  • 50 gm (1/2 small box) Jell-o chocolate instant pudding [21 mg]
  • 8 tablespoons (1 stick) unsalted butter, cut into 8½ inch pieces, at room temperature [48 mg]
  • 4 tablespoons vegetable shortening, at room temperature [0 mg]
  • ¾ cup dark brown sugar [6 mg]
  • 180 gm (3/4 cup) molasses [0 mg]
Instructions
  1. In a medium sized bowl, combine wheat starch, xanthan gum, baking soda, cinnamon, ginger, cloves, salt and pudding mix, set aside.
  2. In the bowl of standing mixer fitted with paddle attachment, add the butter and shortening. Mix until combined, about 30 seconds. Add the sugar, creaming until light and fluffy. Add the molasses, mix until combined. Add the dry ingredients and mix until the mixture forms a dough.
  3. Divide the dough in half, placing each half in a gallon sized Ziploc bag. With the top unsealed, lightly roll the dough with a rolling pin to 1 inch thick. Refrigerate until they begin to firm up, 20 to 30 minutes. (Can be refrigerated up to 3 days or frozen up to a month; defrost in refrigerator before using.)
  4. Adjust oven rack to middle position; heat oven to 325 degrees. Roll out 1 dough disk to even ⅛-inch thickness between 2 large sheets parchment paper; slide rolled dough on parchment onto baking sheet and chill until firm, about 10 minutes. Meanwhile, repeat with second disk.
  5. Using cookie cutters, cut shapes from one piece of dough. Place on a parchment lined cookie sheet and put in the fridge or freezer to firm up for 15 minutes. Meanwhile start rolling the second piece of dough. Bake for 14 to 16 minutes.
  6. Remove from oven and let cool on cookie sheet for 5 minutes. Transfer to cookie rack and allow to cool completely


 
Braised Smashed Potatoes and Celery Root
 
Author: 
Nutrition Information
  • Yield: 8 one cup servings
  • Serving size: 1 cup (140 gm)
  • Phe Per Serving: 86 mg
  • Mg phe/ Gm food: .61 mg/gm
  • Calories Per Serving: 129 kcal
  • Phe Per Recipe: 684 mg
  • Calories Per Recipe: 1035 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
This recipe is adapted from Myra Kornfeld’s Healthy Hedonist and is one of my favorite fall/winter side dishes. The celery root is delicious and the browning of the vegetables adds such a nice flavor, making for a nice change from mashed potatoes. They are lower in fat and phe than the mashed potato recipe, but not low in flavor. Serve with the roasted mushrooms, gravy, a biscuit and broccoli and you have comfort food that is good for you! If you are someone struggling on diet, I urge you to try this recipe.
Ingredients
  • 45 gm (3 tablespoons) olive oil [0 mg]
  • 480 gm (3 cups) celery root, peeled and cut into 1-inch pieces [298 mg]
  • 480 gm (2 cups) red bliss potatoes (2 cups), scrubbed and cut into 1-inch pieces [341 mg]
  • 15 gm (3 cloves) garlic, cut in half [25 mg]
  • 1½ teaspoon table salt [0 mg]
  • ½ teaspoon fresh ground black pepper, or more to taste [4 mg]
  • 240 gm (1 cup) vegetable stock, preferably Swanson, with possible addition of up to ½ cup [10 mg]
  • 1½ teaspoons fresh lemon juice [0 mg]
  • 1 tablespoon butter, optional [ 6 mg]
Instructions
  1. Warm the olive oil in a large skillet until shimmering. Add the celery root, potatoes and garlic. Sprinkle with the salt and pepper, and sauté until it begins to brown, about 7 minutes.
  2. Add 1 cup of the vegetable broth, scraping up any of the browned bits stuck to the pan. Cover and simmer until the vegetables are completely tender, about 12 minutes.
  3. With a potato masher, smash the vegetables, adding in extra vegetable broth if too dry.
  4. Add the lemon juice and butter. Taste and add additional salt and pepper if desired.


 
Cranberry-Orange Sauce
 
Author: 
Nutrition Information
  • Yield: 2¼ cup
  • Serving size: ¼ cup
  • Phe Per Serving: 16 mg
  • Calories Per Serving: 112 kcal
  • Phe Per Recipe: 143 mg
  • Calories Per Recipe: 1006 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
This tangy sauce is one of my husband's favorite dishes on Thanksgiving. It is so easy to make and is much better than a can of cranberry sauce. We love it with our stuffing and the butternut squash dish.
Ingredients
  • 180 gm orange juice (3/4 cup) [18 mg]
  • 1 cup granulated sugar [0 mg]
  • 1 tablespoon grated orange zest [3 mg]
  • ¼ teaspoon table salt [0 mg]
  • 1 (12-ounce) bag cranberries, picked through [122 mg]
Instructions
  1. Bring orange juice, sugar, orange zest, and salt to boil in medium nonreactive saucepan over high heat, stirring occasionally to dissolve sugar.
  2. Stir in cranberries; return to boil. Reduce heat to medium; simmer until saucy, slightly thickened, and about two-thirds of berries have popped open, about 5 minutes.
  3. Transfer to nonreactive bowl, cool to room temperature, and serve. (Can be covered and refrigerated up to 5 days; let stand at room temperature 30 minutes before serving.)


 
5.0 from 2 reviews
Spicy Pumpkin Cake
 
Author: 
Nutrition Information
  • Yield: one 10 inch bundt cake, 16 slices
  • Serving size: 1 slice
  • Phe Per Serving: 23 mg
  • Calories Per Serving: 377 kcal
  • Phe Per Recipe: 360 mg
  • Calories Per Recipe: 6026 kcal
Prep time: 
Cook time: 
Total time: 
Moist, sweet and spicy, this cake is a perfect welcome for the Fall. The fact that it is both low in phe and so easy to make gets me doing a little happy dance. It is the perfect ending to your Thanksgiving feast.
Ingredients
Cake Batter:
  • 390 gm (3 cups) CFL's baking mix [230 mg]
  • 96 gm (1 small box) instant vanilla Jell-o Pudding [0 mg]
  • 1 cup granulated sugar [0 mg]
  • 1 cup packed light brown sugar [8 mg]
  • 2 teaspoons baking powder [0 mg]
  • 2 teaspoons baking soda [0 mg]
  • 1 teaspoon salt [0 mg]
  • 2 teaspoons cinnamon [6 mg]
  • 1 teaspoon ground ginger [4 mg]
  • ½ teaspoon allspice [2 mg]
  • ¼ teaspoon ground cloves [1 mg]
  • 240 gm (1 cup) apple cider [7 mg]
  • 240 gm (1 cup) canned pumpkin (not pumpkin pie filling) [86 mg]
  • ⅔ cup vegetable or canola oil [0 mg]
  • 1 tablespoon apple cider vinegar [0 mg]
Glaze:
  • 1 cup confectioner’s sugar [0 mg]
  • ¼ teaspoon ground cinnamon [1 mg]
  • 15 to 30 gm (1 to 2 tablespoons) apple cider [0 -1 mg]
  • 15 gm (1 tablespoon) heavy cream [15 mg]
Instructions
  1. To make the cake batter:
  2. Preheat oven to 325 degrees. Generously grease a non-stick 10 inch bundt pan. Set aside.
  3. In a medium sized bowl whisk the baking mix, pudding, sugars, baking powder, baking soda, salt, cinnamon, ginger, allspice and cloves; set aside.
  4. In the bowl of your kitchen aid mixer with the paddle attachment, combine the pumpkin, cider and oil. Beat on medium-high for 1 minute.
  5. Add the dry in ingredients and beat for 2 minutes on medium speed, scraping down the bowl at least once. Add in the vinegar, mix briefly (10 seconds) and quickly add the batter to the prepared bundt pan and get in the oven. (Remember the chemical reaction with baking soda and vinegar – which is what causes the cake to rise – is quick so it needs to get in the oven as fast as possible. )
  6. Bake for 55 to 60 minutes. Place pan on a cooling rack and allow cake to cool in the pan for 10 minutes. Invert cake onto a serving plate and cool to room temperature.
  7. To make the glaze: Combine the sugar and cinnamon. Stir in 1 tablespoon of apple cider and 1 tablespoon of heavy cream, whisk until smooth. Add the extra tablespoon of apple cider if the glaze is too thick. Spoon the glaze over the top of the cake.


 

link
5.0 from 1 reviews
Apple Pie
 
Author: 
Nutrition Information
  • Yield: 8
  • Serving size: 1 slice
  • Phe Per Serving: 42 mg
  • Calories Per Serving: 532 kcal
  • Phe Per Recipe: 332 mg
  • Calories Per Recipe: 4256 kcal
Prep time: 
Cook time: 
Total time: 
Alright, alright… I heard all of you loud and clear. You want apple pie, not apple cake for Thanksgiving. I have been playing with a low protein pie dough recipe for many years and was never thrilled with the results (which is why up until now there is no pie recipe on the site). The dough was not flaky enough, was too delicate to roll out and the bottom crust was always soggy and starchy. Determined to get it right this year, I have been making way too many pies lately and gaining way too much weight before the holiday season has even begun. I think you will all agree that the end result is well worth the extra fat roll on my belly. If you have a food processor, use the slicing blade for your apples and cut your prep time dramatically. When I saw the technique of cooking the apples slightly to prevent the soggy bottom crust, I gave it a try and the results were incredible (thanks Cooks Illustrated). Make sure the apples are completely cooled before assembling the pie or the butter will melt in the crust and you will not get a nice flaky crust. I plan on making and freezing the pie dough this week and preparing the pie up to step 5 the day before Thanksgiving. The phe content for the double pie crust is 233 mg in case you want to play with your own fillings.
Ingredients
Pie Dough
  • 260 gm (2 cups) baking mix, plus extra wheat starch for dusting (about a tablespoon) [156 mg]
  • 60 gm (1/2 cup) tapioca starch [0 mg]
  • 4 gm (1¼ teaspoon) xanthan gum [0 mg]
  • 1 teaspoon salt [0 mg]
  • 2 tablespoons sugar [0 mg]
  • 12 tablespoons(1½ sticks) butter, cold and cut into ¼-inch cubes [72 mg]
  • 4 tablespoons vegetable shortening, cold and cut into ¼-inch cubes [0 mg]
  • 120 gm (1/2 cup) ice water
Apple Filling
  • 700 gm (5) peeled, cored and sliced ¼ inch thick tart apples, like Granny Smith [49 mg]
  • 700 gm (5) peeled, cored and sliced ¼ inch thick firm sweet apples, like Braeburn or McIntosh [49 mg]
  • ½ cup sugar [0 mg]
  • ¼ cup light brown sugar [2 mg]
  • ½ teaspoon lemon zest [0 mg]
  • ¼ teaspoon salt [0 mg]
  • 1 teaspoon ground cinnamon [3 mg]
  • 1 teaspoon lemon zest [1 mg]
  • 1 tablespoon pure maple syrup, to aid in browning [0 mg]
Instructions
  1. Mix baking mix, tapioca flour, xanthan gum, salt and sugar in food processor fitted with steel blade. Scatter butter and shortening pieces over starch mixture, pulse eight times, 1-second pulses. Turn mixture into medium bowl. (To do this by hand, freeze the stick of butter until it is very firm. Whisk dry ingredients together in a bowl. Add the chilled shortening and press it into the flour using a fork. Grate the frozen butter on the large holes of a box grater, then cut the mixture together, using butter knives, until it resembles coarse crumbs.)
  2. Sprinkle the ice water over mixture. With a rubber spatula, press down on dough with broad side of spatula until dough sticks together. Shape dough into two balls with your hands, flatten into 4-inch-wide disks. Wrap in plastic, and refrigerate for 30 minutes, or up to 2 days, before rolling. You can also freeze up to one month.
  3. Remove dough from refrigerator. If stiff and very cold, let stand until dough is cool but malleable. Roll one dough disk on a lightly starched surface into a 12-inch circle. Fold dough in quarters, then place dough point in center of 9-inch Pyrex regular or deep dish pie pan. Unfold dough.
  4. Gently press dough into sides of pan leaving portion that overhangs lip of pie plate in place. Roll the other disk of dough into a 12-inch circle on a lightly starched area, then transfer to a parchment lined baking sheet; cover with plastic wrap. Refrigerate both while preparing fruit.
  5. Toss the apples, sugars, lemon zest, salt and cinnamon together in a large bowl. Cook the mixture in a dutch oven, or pot over medium heat, stirring frequently, until the apples are tender but hold their shape, about 10 minutes. Transfer the apples to a rimmed baking sheet to cool down to room temperature, about 30 minutes.
  6. Preheat oven to 425 degrees.
  7. Set the apples in a large colander over a large bowl, and drain off as much of the juice as possible, reserving ¼ cup. Stir in the lemon juice to the reserved liquid.
  8. Spread the cooled apples into the dough-lined pie plate, mounding them slightly in the middle. Pour reserved juice on top. Loosely roll the top crust around your rolling pin and then gently unroll it over the filled pie crust. Trim, fold and crimp the edges and cut 4 vent holes in the top. Brush the crust with the maple syrup.
  9. Place the pie on a baking sheet lined with foil (for easy clean-up) and bake for 25 minutes. Reduce the oven temperature to 375 degrees and continue to bake for 30 minutes. Let the pie cool on a wire rack for at least an hour before serving.
  10. Tip: You can make the pie dough up to a month in advance and store in the freezer. Once baked and cooled, the pie can be covered loosely with plastic wrap and stored at room temperature for up to one day. To serve warm, just reheat in a 300 degree oven for about 15 minutes.


 
Oven Roasted Glazed Brussel Sprouts
 
Author: 
Nutrition Information
  • Yield: 6 servings
  • Phe Per Serving: 79 mg
  • Calories Per Serving: 95 kcal
  • Phe Per Recipe: 471 mg
  • Calories Per Recipe: 567 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
I first tried this recipe in culinary school and it was the first time I liked brussel sprouts. Growing up we only had them boiled and they were not tasty. These delicious sweet morsels are heavenly. The recipe is from Myra Kornfeld's Healthy Hedonist, a wonderful cookbook. Be sure to cut brussel sprouts in half so that the glaze is in every bite.
Ingredients
  • 450 gm brussel sprouts, outer leaves peeled, stems trimmed and halved [441 mg]
  • 1 tablespoon olive oil [0 mg]
  • ½ teaspoon salt [0 mg]
  • ¼ cup maple syrup [0 mg]
  • 10 gm Dijon mustard (2 teaspoons)
  • 1 tablespoon butter [6 mg]
  • 1 teaspoon red wine vinegar [0 mg]
  • Fresh ground pepper [0 mg]
Instructions
  1. Preheat oven to 400. Toss halved brussel sprouts with olive oil and salt. Spread brussel sprouts in a single layer on a baking sheet. Roast for 15 minutes, stir and roast for another 15 minutes until tender and browned.
  2. Meanwhile combine the maple syrup, mustard and butter in a small saucepan. Bring to a boil over medium heat and cook until it thickens slightly, about 3 minutes. Remove from heat, stir in the vinear.
  3. Pour glaze over brussel sprouts and toss to combine. Add black pepper.


 
Mushroom Bolognese
 
Author: 
Nutrition Information
  • Yield: 6
  • Serving size: 120 gm (1/2 cup)
  • Phe Per Serving: 114 mg
  • Mg phe/ Gm food: .95
  • Calories Per Serving: 115 kcal
  • Phe Per Recipe: 684 mg
  • Calories Per Recipe: 689 kcal
Recipe type: Sauce
Prep time: 
Cook time: 
Total time: 
This simple sauce is such a great midweek comfort meal for the whole family to enjoy. Just put on two pots of water for the high and low protein pasta. I recommend Aproten spaghetti, but use what you prefer. Make sure the water is at a full boil and you have salted the water before adding the pasta. Don’t drain the pasta of its cooking water too meticulously when using this sauce; a little water left clinging to the noodles will help distribute the thick sauce evenly into the noodles, as will adding an extra tablespoon of butter along with the sauce. The sausage seasoning adds a wonderful flavor to Italian meals. I buy mine from Penzey’s. Serve with a simple salad and some low protein garlic bread.
Ingredients
  • 2 tablespoons unsalted butter [12 mg]
  • 1 tablespoon olive oil [0 mg]
  • 25 gm (1/4 small) onion, minced [6 mg]
  • 25 gm (1/2) carrot, minced [8 mg]
  • 25 gm (1/4 stalk) celery, minced [5 mg]
  • 9 gm (3 cloves) garlic, minced [15 mg]
  • ½ teaspoon dried oregano [3 mg]
  • ¼ teaspoon sausage seasoning, preferably Penzey’s [3 mg]
  • ¼ teaspoon crushed red pepper [2 mg]
  • 280 gm (14) cremini or (4) portabella mushrooms, minced [216 mg]
  • 120 gm (1/2 cup) red wine [4 mg]
  • 1 (28 oz) can diced tomatoes, preferably San Marzano [397 mg]
  • 1 teaspoon salt [0 mg]
  • 10 gm (1/4 cup) fresh basil, cut into strips [13 mg]
Instructions
  1. Heat butter and olive oil in a medium sized skillet over medium heat. Add onion, carrot, and celery and sautè until softened but not browned, about 6 minutes. Add garlic, oregano, sausage seasoning and crushed red pepper; cook until fragrant about 30 seconds.
  2. Increase heat to medium-high; add the mushrooms. Cook until liquid is released and the mushrooms start to brown, about 8 minutes. Reduce heat to medium. Add red wine and deglaze the pan (scrape up all of the browned bits – that is where the flavor is). Simmer until the wine evaporates, about 10 minutes. Add the tomatoes and their juices and bring to a simmer. Reduce heat to low, and simmer for 30 minutes. Remove from heat, add salt and pepper to taste and fresh basil.
  3. Meanwhile, bring two large pots with 4 quarts water to boil. Add 1 tablespoon salt to each pot and the spaghettis. Cook until just shy of al dente, about 6 minutes. Drain pasta, reserving ¼ cup cooking water, and transfer pasta back to the pot. Add sauce to both pastas. Toss over medium heat until pasta absorbs some of sauce, 1 to 2 minutes, adding reserved cooking water if sauce is too thick. Serve immediately.


 
Pumpkin Pie
 
Author: 
Nutrition Information
  • Yield: 10
  • Serving size: 1 slice
  • Phe Per Serving: 43 mg
  • Calories Per Serving: 262 kcal
  • Phe Per Recipe: 427 mg
  • Calories Per Recipe: 2622 kcal
Prep time: 
Cook time: 
Total time: 
So everyone let us know that our Thanksgiving menu was missing a staple -- low protein pumpkin pie. It took a lot of fiddling to get the texture right on this one. The secret to our rich and creamy filling is two-fold. First, a combination of agar (a sea vegetable and vegetarian alternative to gelatin) and kuzu (a starch used for thickening). And second, processing the mixture in the food processor to create a lighter, smoother filling. Both agar and kuzu are available at the health food store in the sea vegetable section. Agar can be a bit tricky and needs to be soaked in juice for 10 minutes to soften before heating.
Ingredients
  • 240 gm (1 cup) apple juice [7 mg]
  • 8 gm (2 tablespoons) agar [26 mg]
  • 200 gm low protein graham crackers [92 mg]
  • 4 tablespoons (1/2 stick) butter, melted [24 mg]
  • 3 tablespoons sugar [0 mg]
  • 240 gm (1 cup) So Delicious Coconut Beverage [20 mg]
  • 4 gm (2 teaspoons) cinnamon [6 mg]
  • 4 gm (2 teaspoons) ginger [9 mg]
  • 1 gm (1/2 teaspoon) nutmeg [2 mg]
  • dash cloves [0 mg]
  • ½ teaspoon salt [0 mg]
  • 30 gm (2 tablespoons) dark rum, optional [0 mg]
  • ⅔ cup brown sugar [5 mg]
  • 20 gm (2 tablespoons) kudzu , dissolved in 60 gm (1/4 cup) apple juice [2 mg]
  • 425 gm (15 oz. can) canned pumpkin [153 mg]
  • 60 gm (1/4 cup) heavy cream [60 mg]
  • 2 teaspoons vanilla [0 mg]
Instructions
  1. Soak apple juice and agar in a medium sized pot for at least 10 minutes to soften before heating.
  2. Preheat oven to 325 degrees.
  3. Process the graham cracker pieces in the food processor to fine even crumbs, about 30 seconds. Sprinkle the butter and sugar over the crumbs and pulse to incorporate.
  4. Sprinkle the mixture into a 9 inch pie plate. Using the bottom of a measuring cup, press the crumbs into an even layer on the bottom and sides of the pie plate. Bake until just beginning to brown, 15 to 18 minutes. Cool completely.
  5. Heat the apple juice/agar mixture that has been softening to a boil. Reduce heat to simmer, partially cover and cook for 10 minutes to completely dissolve the agar.
  6. Add the coconut beverage, spices, sugar, rum and pumpkin to the agar mixture. Raise the heat to medium. As it comes to a boil, reduce heat and add the kudzu mixture. Cook for 3 to 5 minutes.
  7. Puree the pumpkin filling in the food processor until smooth, 10 to 15 seconds. With the machine running, pour the heavy cream and vanilla into the feed tube in a steady stream. Process for 15 seconds longer.
  8. Pour the pumpkin filling into the baked and cooled pie crust. Refrigerate uncovered until chilled and set, about 5 hours. Serve chilled.


 
Glazed Carrots
 
Author: 
Nutrition Information
  • Yield: 4
  • Phe Per Serving: 33 mg
  • Calories Per Serving: 102 kcal
  • Phe Per Recipe: 133 mg
  • Calories Per Recipe: 407 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
Boiled carrots are not something I enjoy. Roast them or glaze them and I am amazed how they are transformed. Even Jack, who is not a fan of many veggies, devours these. Sweet and delicious, glazed carrots make a perfect side dish on just about any night. The key here is slicing the carrots thin and on a bias.
Ingredients
  • 390 gm (6) carrots, peeled and sliced ¼-inch thick on the bias [121 mg]
  • ½ teaspoon salt [0 mg]
  • 3 tablespoons brown sugar [1 mg]
  • 120 gm (1/2 cup) vegetable broth, preferably Swanson [5 mg]
  • 1 tablespoon butter, cut into 4 pieces [6 mg]
  • 2 teaspoons lemon juice [0 mg]
  • Fresh ground pepper to taste
Instructions
  1. In a 12 inch skillet, bring carrots, salt, 1 tablespoon brown sugar, and vegetable broth to boil. Cover and reduce heat to medium. Simmer, stirring occasionally, until carrots are starting to get tender, about 3 minutes.
  2. Uncover, increase heat to high, and simmer rapidly, stirring occasionally, until liquid is reduced to about 2 tablespoons, 1 to 2 minutes.
  3. Add butter and remaining 2 tablespoons sugar to skillet; toss carrots to coat and cook, stirring frequently, until carrots are completely tender and glaze is golden brown, about 3 minutes. Off heat, add lemon juice; toss to coat.


 
Roasted Vegetables
 
Author: 
Nutrition Information
  • Yield: 8 servings
  • Phe Per Serving: 100 mg
  • Calories Per Serving: 112 kcal
  • Phe Per Recipe: 796 mg
  • Calories Per Recipe: 897 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
If you have not tried them yet, I urge you to make roasted vegetables. The carmelized vegetables take on such a different taste. They are as beautiful as they are flavorful. Make sure that the oven is fully preheated and that your veggies are in a single layer, otherwise they will just steam.
Ingredients
  • 300 gm cauliflower (1 head), broken into florets [195 mg]
  • 250 gm carrots (4), peeled and cut into 1¼-inch pieces [78 mg]
  • 120 gm parsnip (3), peeled and cut into 1¼-inch pieces [58 mg]
  • 300 gm brussel sprouts, cut in half [294 m]
  • 120 gm shallots (4), peeled and cut in quarters lengthwise [96 mg]
  • 3 tablespoons extra virgin olive oil [0 mg]
  • sea salt and ground black pepper [0 mg]
  • 45 gm garlic (9 cloves), left in skin [75 mg]
Instructions
  1. Heat oven to 450 degrees. Place a large rimmed baking tray in the oven. It should be large enough to hold all of the vegetables in a single layer.
  2. Toss all of the vegetables except the garlic in olive oil and sea salt. Carefully pour onto hot baking tray. Roast the vegetables for 30 minutes, stirring or shaking vegetables after 15 minutes. Toss the unpeeled garlic in the bowl with the residual olive oil and place on the baking sheet, again tossing the vegetables. Roast for another 15 minutes, or until tender and evenly browned. Sprinkle with pepper; taste and adjust seasonings. Serve hot or at room temperature.
  3. At the bottom of the pan is all of the browned bits that have amazing flavor. It is a shame to waste it, so while the pan is still hot (and the veggies are set aside), add ½ cup vegetable broth and scrape up the bits – set aside for your gravy.


 
Potato Au Gratin
 
Author: 
Nutrition Information
  • Yield: six 115 gm servings
  • Serving size: 115 gm
  • Phe Per Serving: 93 mg
  • Mg phe/ Gm food: .81 mg/gm
  • Calories Per Serving: 172 kcal
  • Phe Per Recipe: 559 mg
  • Calories Per Recipe: 1032 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
Potato Au Gratin is quite possibly the best comfort food in the universe but for some unknown reason I always reserve it for the holidays or a special occasion. I was excited to read in a magazine that you could par cook the potatoes on the stove top and that the starch from the potato thickened the liquids, so no sauce needed to be made and baking time was reduced in half. How easy is that? Using mostly vegetable broth and a little cream the potatoes are as rich as can be and still an acceptable amount of phe. You can always add some low protein cheese to the top (we love Follow your Heart Cheddar) or 2 tablespoons Alouette Garlic and Herb Cheese to the saucepan (add 60 mg phe to the entire recipe or 10 mg extra per serving) right before putting it in the oven for an even richer side dish. If you do not have an oven-proof skillet, then butter a shallow baking dish with butter and transfer the potatoes from the skillet to bake.
Ingredients
  • 4 gm (1 clove) garlic, minced [7 mg]
  • 45 gm (1/2 small) onion, minced [11 mg]
  • 2 tablespoons butter [12 mg]
  • 360 gm (1½ cups) vegetable broth, preferably Swanson [14 mg]
  • 120 gm (1/2 cup) heavy cream [122 mg]
  • 1½ teaspoons salt [0 mg]
  • ¼ teaspoon ground black pepper [2 mg]
  • Pinch fresh grated nutmeg [0 mg]
  • Pinch cayenne pepper (optional) [0 mg]
  • 550 gm (4) all-purpose potatoes, peeled and sliced ⅛-inch thick [391 mg]
Instructions
  1. In a 10 inch oven proof skillet, melt 2 tablespoons of butter. Over medium heat sauté onion until translucent, about 5 minutes. Add garlic, sauté 1 minute. Add vegetable broth, heavy cream, salt, pepper, nutmeg and cayenne pepper. Bring mixture to a boil. Add sliced potatoes, reduce heat to medium low. Cover and let simmer for 10 to 15 minutes until potatoes are slightly tender.
  2. Meanwhile preheat oven to 400 degrees. Bake for 30 minutes. Let rest 10 minutes and serve.


 
Potato Cassava Latkes
 
Author: 
Nutrition Information
  • Yield: eight 60 gm pancakes
  • Serving size: 1 latke
  • Phe Per Serving: 31 mg
  • Calories Per Serving: 96 kcal
  • Phe Per Recipe: 250 mg
  • Calories Per Recipe: 767 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
With Hanukah coming early this year, I figured I better start playing. Potato pancakes traditionally have egg to help bind. That leaves us in a bind because between the protein from the potato and egg, it is simply too high. Molly and Liam being of Irish decent love their potatoes. Both have been sick lately, so I have become mildly obsessed with cassava (.26 mg/gm phe). I thought why not boil some of the cassava and mash it and let that be the binder for the pancake, lowering the phe without impacting the taste. (Seriously, aren’t I a culinary genius?) You can also make mini latkes, making them a wonderful appetizer. Serve with applesauce, ketchup or sour cream (if your phe allowance permits).
Ingredients
  • 390 gm (about 9 inch piece) cassava , peeled and prepped as described in note below [101 mg]
  • 100 gm (1 small) onion [25 mg]
  • 130 gm (1 small) potato, peeled [92 mg]
  • 15 gm (3) scallions, minced [10 mg]
  • 1 ½ teaspoons salt, plus 2 tablespoons for boiling cassava
  • ½ teaspoon pepper [4 mg]
  • 12 gm (1/4 cup) chopped parsley [18 mg]
  • 1 cup canola oil
Instructions
  1. Cut 1 cup (130 gm) of the cassava spears into 1 inch chunks; set the remainder aside. Add cassava chunks to a small pot of heavily salted water. Bring the water to a boil, reduce heat to simmer and cook until completely tender (15 to 20 minutes). Drain and mash thoroughly with a fork.
  2. Grate the remaining cassava, potato and onion in a food processor fitted with a shredding disk (or by hand over the large holes of a box grater).
  3. Place the grated veggies in a fine-mesh strainer over a bowl for 10 minutes. Place veggies in a clean dish towel and wring out excess moisture over the bowl. Reserve the liquid and let it sit for 2 minutes so that the starch will settle to the bottom. Pour off the liquid, leaving only the starch in the bowl.
  4. Add the mashed cassava to the starch with the scallions, parsley, salt and pepper. Add the grated veggies and toss until combined.
  5. Scoop 60 gm of the mix (about ¼ cup) in your hands and press into a ½ inch thick disk. Place the pancake on a paper towel lined baking sheet. Repeat with remaining mixture.
  6. Meanwhile heat the oil in a 12 inch skillet over medium heat until shimmering. Carefully add the pancakes. Cook until the pancakes are well browned and crisp, 3 minutes. Flip over and cook for an additional three minutes. Transfer to a paper towel lined plate to drain. Repeat with the remaining pancakes.
  7. Tip: Cooked potato pancakes can be cooled and held at room temperature for up to four hours or frozen up to one month. Reheat in a 375 degree oven on a baking sheet until crisp and hot (10 min if room temperature, 20 min if frozen), flipping them over halfway.
A few tips for cassavas: they are a bit more bland than potatoes and need loads of salt when boiling and there is a fibrous root in the center that needs to get cut out. Preparing them can be a bit intimidating, so here is what I do. I cut the funky looking veggie into three inch pieces. I stand the cylinder up on my cutting board and peel with a sharp knife. In this recipe since we want them really soft to bind properly, cut the raw cassava in half length wise, and then quarter them. The fibrous root is in the center, so this makes it super easy to cut it out.
Oven Baked Spicy Fries
 
Author: 
Nutrition Information
  • Yield: four 75 gm servings
  • Serving size: 75 gm
  • Phe Per Serving: 105 mg
  • Mg phe/ Gm food: 1.4 mg/gm
  • Calories Per Serving: 134 kcal
  • Phe Per Recipe: 419 mg
  • Calories Per Recipe: 534 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
French Fries are simply delicious, and all of us in our house eat way too many of them. These oven baked fries taste even better than the deep fried version and my waist line very much appreciates that. Depending upon how much of a kick you like to your food, feel free to add more Tabasco. These are great served with a sandwich, veggie burger, or veggie nuggets. I prefer russet potatoes, but red potatoes work well too.
Ingredients
  • 590 gm (3) potatoes, washed and cut into ½ strips [419 mg]
  • 1 tablespoon olive oil [0 mg]
  • ½ teaspoon salt [0 mg]
  • ½ teaspoon Tabasco sauce
  • 2 tablespoons vinegar (I use rice wine, but use any unflavored kind you have) [0 mg]
  • Fresh ground pepper [0 mg]
Instructions
  1. Preheat oven to 500 degrees. Place baking sheet in the oven.
  2. In a large pot with cold water and salt bring potato slices to a boil. Allow to boil for just 2 to 3 minutes.
  3. Drain potatoes. In a bowl toss potatoes with the olive oil, Tabasco and vinegar, salt and pepper.
  4. Carefully remove hot pan from the oven and transfer potatoes in a single layer (otherwise they steam and do not crisp up).
  5. Bake for about 30 to 40 minutes, tossing every 10 minutes to make sure each side gets lovely and brown.


 
Macaroni and Cheese
 
Author: 
Nutrition Information
  • Yield: about 3½ cups, fourteen ¼ cup (50 gm) servings
  • Serving size: 50 gm (1/4 cup)
  • Phe Per Serving: 27 mg
  • Mg phe/ Gm food: .53 mg/gm
  • Calories Per Serving: 95 kcal
  • Phe Per Recipe: 391 mg total
  • Calories Per Recipe: 1323 kcal
Recipe type: Mains, Pasta
Prep time: 
Cook time: 
Total time: 
The ideal comfort food. This creamy sauce makes a rich low protein dish that will appeal to child and adult alike. You can up the comfort food factor by topping with toasted bread crumbs and popping in the oven for a few minutes. This recipe makes enough sauce to have extra, it also great over broccoli, on top of a baked potato and as a base for potatoes au gratin. I freeze the sauce in individual servings (lined cupcake tin works well) and then pop in a Ziploc bag.
Ingredients
  • 480 gm (2 cups) Rice Milk, ¼ cup set aside for cornstarch [43 mg]
  • 120 gm (1/2 cup) heavy cream [122 mg]
  • ½ onion
  • 1 bay leaf
  • 2 cloves
  • 4 tablespoons butter [24 mg]
  • 23 gm shallots (3), minced [18 mg]
  • 4 gm (1 teaspoon) Worcestershire sauce [3 mg]
  • ½ teaspoon dry mustard [18 mg]
  • ⅛ teaspoon white pepper [1 mg]
  • 2 tablespoons cornstarch [0 mg]
  • 30 gm daiya cheese shreds (or 3 of your favorite lp cheese slices) [87 mg]
  • 30 gm (1/4 cup + 1 tablespoon) Molly McButter natural cheese flavored sprinkles or Cambrooke Powdered Cheese [75 mg]
  • Pinch cayenne pepper
  • Dash fresh nutmeg
  • 1 teaspoon salt [0 mg]
  • Low protein macaroni, preferably Aproten Rigatini
Instructions
  1. Pierce bay leaf onto the onion with the two cloves. Add 1 ¾ cup of the rice milk and all of the heavy cream to a small pot. Add the onion and bay leaf. Bring to a simmer, set aside.
  2. Melt butter in a medium sized saucepan. Add the shallots and dried mustard, sauté for 5 minutes. Add the Worcestershire sauce and white pepper. Remove the onion from the rice milk/heavy cream mixture. Add to the saucepan and bring to a boil, then reduce to a simmer. Whisk the cornstarch and remaining ¼ cup of rice milk together, then whisk into the simmering sauce. Continue to simmer, whisking constantly, until the sauce has thickened and is smooth, about two minutes. Add the cayenne pepper and nutmeg and salt.
  3. Off the heat, whisk in the powdered cheese and low protein cheese slices. If the cheese pieces do not melt after a minute, place an immersion blender in the pot and process until smooth. If desired, freeze what you are not going to use.
  4. Bring 2½ quarts water to a boil in a large saucepan. Stir in 2 teaspoons salt and the desired amount of low protein macaroni; cook until the pasta is completely cooked and tender, about 7 minutes. Drain the pasta (do not rinse) and leave it in the colander; set aside.
  5. Stir in the macaroni, and let the macaroni and cheese sit off the heat until the sauce has thickened slightly, 2 to 5 minutes, before serving.


 
4.7 from 3 reviews
Boston Faked Beans
 
Author: 
Nutrition Information
  • Yield: 3
  • Serving size: 113 gm (1/2 cup)
  • Phe Per Serving: 81 mg
  • Mg phe/ Gm food: .7 mg/gm
  • Calories Per Serving: 194 kcal
  • Phe Per Recipe: 243 mg
  • Calories Per Recipe: 582 kcal
Prep time: 
Cook time: 
Total time: 
So Molly has always said “I wish I could have beans.” How much does it break your heart when your child is requesting an atypical and in a different world very healthy food, and you have to say “Sorry, I wish you could too.” So for you Miss Molly, the light of my life, here are your beans. We serve these over low protein hot dogs, over a baked potato, in a fried potato skin (our favorite), with a fancy breakfast, on toast, etc. Hominy is a delicious puffy, chewy corn kernel that has been soaked in an alkali so that the hull and germ are removed. You can find it in a can (Goya is one brand) at a market that caters to a South American population. It holds it’s texture well and with this syrupy savory sauce you will be doing a happy dance. Take that PKU! PS the sauce is also really nice with pasta for a spaghetti-o type dish.
Ingredients
  • 28 gm (2 tablespoons) butter [12 mg]
  • 24 gm (2 tablespoons) 
onion, chopped fine [6 mg]
  • 4 gm (1 clove) garlic [7 mg]
  • 2 tbsp brown sugar [0 mg]
  • 120 gm (1/2 cup) vegetable broth, preferably Swanson [5 mg]
  • 5 gm (1 teaspoon) yellow mustard [7 mg]
  • 240 gm (1 can) hominy, drained [183 mg]
  • 1 tsp salt [0 mg]
  • ½ teaspoon cider vinegar [0 mg]
  • ¼ teaspoon smoked paprika [1 mg]
  • ½ teaspoon ground white pepper [4 mg]
  • 30 gm (2 tablespoons) ketchup [18 mg]
  • 15 gm (1 tablespoon) maple syrup [0 mg]
  • 15 gm (1 tablespoon) BBQ sauce [8 mg]
Instructions
  1. Melt butter in a skillet. Add the onions and cook until soft, about 5 minutes.
  2. Add minced garlic and sauté 30 seconds.
  3. Add vegetable broth and drained and rinsed hominy.
  4. In a small bow, combine remaining ingredients and add to the skillet.
  5. Bring to a boil and then reduce to a low simmer. Cover and cook for 30 minutes.
  6. Remove the cover. Cook for an additional five to ten minutes if the sauce is too thin. Add a splash of vegetable broth if it is too thick. It should be a syrupy consistency. Add additional salt and pepper to taste.


 
5.0 from 1 reviews
Onion Rings
 
Author: 
Nutrition Information
  • Yield: 24 onion rings
  • Serving size: 1 onion ring
  • Phe Per Serving: 8 to 10 mg per ring
  • Mg phe/ Gm food: .3 mg/gm
  • Calories Per Serving: 72 kcal
  • Phe Per Recipe: .3 mg/gm or about 8 mg phe per ring
  • Calories Per Recipe: 1703 kcal
Recipe type: Appetizer
Prep time: 
Cook time: 
Total time: 
Light and delicious, these onion rings are incredible. You could change up the spices and also make a tempura and fry whatever veggies you like. It is important to soak the onions to take out the bite. Dipping the rings in the wheat starch before the batter allows the batter to stick once it goes in the oil. These are Jack's favorite food. They are great with chipotle mayo or plain old ketchup. The batter is the same as the buffalo things, so if you are making one, you maze well have a fried food feast!
Ingredients
  • 250 gm Vidalia onion (1), sliced into ½ inch rings, separated [63 mg]
  • 960 gm rice milk (4 cups) [85 mg]
  • 60 gm wheat starch (1/2 cup) [5 mg]
Batter:
  • 130 gms (1 cup) Cook for Love baking mix [78 mg]
  • ½ teaspoon xanthan gum [0 mg]
  • ½ teaspoon baking powder [0 mg]
  • ½ teaspoon salt [0 mg]
  • 1 teaspoon sugar [0 mg]
  • ½ teaspoon garlic powder [7 mg]
  • ½ teaspoon onion powder [2 mg]
  • ¼ teaspoon cayenne pepper [2 mg]
  • 240 gm (1 cup) ice cold seltzer (or beer, which will add 29 mg phe total)
  • 2 quarts Canola or vegetable oil, for deep frying
Instructions
  1. Pour the rice milk in a large flat bottom container. Add the onions to the rice milk, arranging them so they are submerged. Cover and refrigerate for at least an hour.
  2. Add the wheat starch to a medium sized bowl and set aside.
  3. In a large bowl, combine CFL baking mix, xanthan gum, baking powder, salt, sugar, garlic powder, onion powder and cayenne pepper. Whisk to combine. Stir in seltzer or beer and mix well. Place in fridge. If the batter is ice cold, and the oil is really hot, the onions rings will be super crispy.
  4. Preheat oil to 375 degrees.
  5. Dip each onion ring individually in the wheat starch and then the batter.
  6. Fry for two to three minutes. When done, remove from oil and drain on paper towels.
  7. You can keep the onions warm by placing them in a 300 degree oven.
  8. Serve with ketchup or chipotle mayo.


 
Grilled Vegetables with Basil Oil
 
Author: 
Nutrition Information
  • Yield: 4 adult servings as main dish, 6 as side
  • Phe Per Serving: 179 mg
  • Calories Per Serving: 226 kcal
  • Phe Per Recipe: 717 mg
  • Calories Per Recipe: 890 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
We have grilled vegetables at least twice a week when the summer rolls around and it is too hot to think about turning on an oven. This is one of our favorite marinades and was adapted from Cooks Illustrated. You can always switch it up and use the veggies you like. Only the mushroom needs to marinate before grilling. Keep the lid closed for a gas grill and open when cooking over charcoal. These are lovely on their own, served over pasta or on a lp-pizza base. Leftovers are delicious in a lp-wrap or in a salad. The marinade is nice for a chicken breast making it easy to satsify friends and family.
Ingredients
  • 60 gm (1/4 cup) extra-virgin olive oil, plus additional oil for grilling [0 mg]
  • 12 gm (4 cloves) garlic, minced [20 mg]
  • ¼ teaspoon crushed red pepper [2 mg]
  • 20 gm (1/2 cup packed) fresh basil leaves [26 mg]
  • 60 gm (1/4 cup) sherry vinegar, balsamic or red wine vinegar is also nice [0 mg]
  • Salt and pepper to taste [0 mg]
  • 240 gm (3) portabella mushrooms, stems removed and caps wiped clean with damp paper towel [185 mg]
  • 460 gm (1 large) eggplant, ends trimmed and cut crosswise into ¾-inch thick rounds [202 mg]
  • 400 gm (2 medium) zucchini, trimmed and sliced lengthwise into ½ inch strips [160 mg]
  • 175 gm (2) red peppers, cut into quarters lengthwise with core and seeds removed [72 mg]
  • 200 gm (1 large) red onion, cut cross wise into ½ inch thick rounds and thread into skewers [50 mg]
Instructions
  1. Place the oil, garlic and crushed red pepper in a skillet and turn heat to medium. Cook until the garlic starts to sizzle and becomes fragrant, about 2 minutes.
  2. Place the basil in the workbowl of a food processor (or in the blender) with the vinegar. Carefully add the hot oil. Process until the mixture is almost smooth. Season with salt and pepper to taste. Basil oil is 50 mg phe total or .35 mg/gm
  3. Place portabellas in a Ziploc bag with 2 tablespoons of the basil oil and an extra tablespoon of olive oil. Shake to coat and let marinate for at least an hour at room temperature.
  4. Preheat grill with lid down and all burners on high for 15 minutes. Reduce to medium-hot (you should be able to hold your hand 5 inches above the grate for 3 to 4 seconds.
  5. Place the remaining veggies on a platter and with a basting brush apply a thin layer of olive oil. Season with salt and pepper.
  6. Mushrooms: place gill side down, cook for 5 minutes, turn over and grill for another 5 minutes (approx phe .9 mg/gm)
  7. Eggplant: 8 to 10 minutes, turning once. (approx phe .7 mg/gm)
  8. Onions: 10 to 12 minutes, turning once. (approx phe .36 mg/gm)
  9. Zucchini: 8 to 10 minutes, turning once. (approx phe .55 mg/gm)
  10. Peppers: 7 to 9 minutes, turning once. (approx phe .33 mg/gm)
  11. Transfer vegetables to a serving platter and drizzle with the basil oil. Serve hot, warm or at room temperature.


 
5.0 from 3 reviews
Pizza
 
Author: 
Nutrition Information
  • Yield: 4 six inch pizzas or 1 large pizza
  • Serving size: 1 six inch pizza
  • Phe Per Serving: 76 mg
  • Mg phe/ Gm food: .41 mg/gm raw, .55 mg/gm cooked
  • Calories Per Serving: 429 kcal
  • Phe Per Recipe: 304 mg
  • Calories Per Recipe: 1715 kcal
Recipe type: Breads
Prep time: 
Cook time: 
Total time: 
Friday night is Movie Night in our house, which involves making your own pizza. It is a fun tradition that the kids (and their friends) love. Using this recipe, you can make a thinner crust pizza or a Sicilian style (my favorite) deep dish pizza. The same recipe can also be used for focaccia, bread sticks and calzones. A starter or sponge is a traditional bread making method used to improve flavor and texture. Ideally the starter should be placed in the fridge overnight, but even a 30 minute rise at room temperature will yield nice results. We always have pizza bases in the freezer for a quick dinner.
Ingredients
STARTER
  • 30 gm (1/4 cup) flour [157 mg]
  • 5 gm (1½ teaspoons) yeast [93 mg]
  • 60 gm (1/4 cup) water
  • 230 gm (1 ¾ cup) wheat starch [18 mg]
  • 80 gm (2/3 cup) tapioca starch [0 mg]
  • 24 gm (2 tablespoons) original coarse Metamucil [0 mg]
  • 7 gm (2¼ teaspoons) xanthan gum [0 mg]
  • 5 gm (1 tablespoon) potato flakes [24 mg]
  • 9 gm (1½ teaspoons) quality sea salt [0 mg]
  • ¾ teaspoon garlic powder [2 mg]
  • 270 gm (1 cup + 2 tablespoons) water, warm (110 degrees)
  • 30 gm (2 tablespoons) olive oil, plus 2 tablespoons for pans [0 mg]
  • 21 gm (1 tablespoon) honey [2 mg]
Instructions
  1. In a small mixing bowl mix the yeast, flour and water until combined. Cover tightly with plastic wrap and preferably let sit overnight in the fridge to allow the yeast to slowly work its magic. If there are time constraints, make the starter with warmed water (110 degrees) and cover, letting it rise for at least 30 minutes.
  2. Mix the starches, Metamucil, xanthan gum, potato flakes, garlic powder and salt in bowl of standing mixer fitted with the paddle attachment. Mix water, olive oil, honey, and starter together, preferably in a large liquid measuring cup. Turn machine to low and slowly add liquid. Mix for one minute. It will be the consistency of a very thick cake batter.
  3. Cover the mixer bowl with saran wrap and let rest for 5 to 10 minutes. The purpose here is not for the dough to rise, but to allow the liquids to be fully absorbed by the starches and make the dough more manageable to handle/shape.
  4. Again with the paddle attachment, mix on low to medium setting (4 on Kitchen Aid) for 2 to 3 minutes, pausing the mixing halfway to scrape the dough off the sides of the bowl. You are incorporating air into the dough which the gas from the yeast will expand, allowing for a lovely rise. As the dough mixes, it will get a little stretchy, but still stick to the sides of the bowl.
  5. If you have a pizza stone, place it on the lowest oven rack. If not, place a rimless cookie sheet on rack (do not use insulated cookie sheet) and heat oven to 500 degrees. Allow the oven to heat for a half hour.
  6. For individual pizzas: Grease bottom of four 6-inch cake pans with 1 ½ teaspoons olive oil each. Turn dough onto clean, lightly starched work surface and divide in quarters. Pat each quarter into 6-inch round and pull up dough along the side to form a ½ inch lip. Transfer round to pans, cover with plastic wrap, and let dough rise for 30 minutes. Uncover dough and prick generously with fork.
  7. For a large pizza: Place a large piece of parchment paper, bigger than the pizza on all sides. Gently roll the dough into a circle shape. Cover and let rise for 10 minutes. Gently slide the parchment paper onto a peel or upside down baking sheet. Uncover dough, prick with a fork and if desired, cut the dough into 8 slices with a pizza cutter so you can easily freeze the slices not being eaten tonight. Carefully slide the pizza (and parchment) from the peel or baking sheet onto the hot stone or cookie sheet.
  8. Decrease oven to 425 degrees. Bake pizza on stone, or cookie sheet until dry and lightly browned, about 20 minutes.
  9. If serving immediately: While crust is cooking, measure out you Daiya or Follow Your Heart Vegan Mozzarella cheese (or your favorite low protein brand). We use 18 gm for individual pizza, 12 gm per slice large pizza. Add a sprinkle of garlic salt and spritz with olive oil, set aside. Add sauce and cheese onto crust. Bake on stone, or cookie sheet until cheese melts, 8 to 10 minutes. Let cool 5 minutes, then use wide spatula to slide pizza from pan to cutting board. Cut into four wedges and serve.
  10. If freezing: Cool pizza crust completely, wrap in Ziploc bag and freeze. Proceed with directions above, baking for 12 minutes.


 
Asian Flavored Grilled Vegetables
 
Author: 
Nutrition Information
  • Yield: 4 adult servings main dish, 6 as side
  • Phe Per Serving: 201 mg
  • Calories Per Serving: 415 kcal
  • Phe Per Recipe: 807 mg
  • Calories Per Recipe: 1402 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
We have grilled vegetables at least twice a week when the summer rolls around and it is too hot to think about turning on an oven. This is one of our favorite marinades and was adapted from Cooks Illustrated. I prefer to use a zester to mince the ginger (love the flavor except when I get a chunk of it). This recipe is lovely on its own, or served over brown rice or lp rice (depending upon your phe allowance). You can always switch it up and use the veggies you like. Only the mushroom needs to marinate before grilling. Keep the lid closed for a gas grill and open when cooking over charcoal. Leftovers are delicious in a lp-wrap or in a salad. The same marinade is nice for a chicken breast or flank steak, making this an easy meal for the entire family.
Ingredients
  • 60 gm (1/4 cup) La Choy Soy Sauce [94 mg]
  • 60 gm (3 tablespoons) honey [6 mg]
  • 60 gm (1/4 cup) rice vinegar [0 mg]
  • 2 tablespoons water
  • 2 teaspoons toasted sesame oil [0 mg]
  • 90 gm (1/4 cup + 2 tablespoons) peanut oil [0 mg]
  • 12 gm (1 tablespoon) fresh ginger, minced [6 mg]
  • 12 gm (4 cloves) garlic, minced [20 mg]
  • Salt and pepper to taste [0 mg]
  • 240 gm (3) portabella mushrooms, stems removed and caps wiped clean with damp paper towel [185 mg]
  • 460 gm (1 large) eggplant, ends trimmed and cut crosswise into ¾-inch thick rounds [202 mg]
  • 400 gm (2 medium) zucchini, trimmed and sliced lengthwise into ½ inch strips [160 mg]
  • 175 gm (2) red peppers, cut into quarters lengthwise with core and seeds removed [72 mg]
  • 200 gm (1 large) red onion, cut cross wise into ½ inch thick rounds and thread into skewers [50 mg]
  • 18 gm (3) scallions, sliced thin [12 mg]
Instructions
  1. Combine the soy sauce, honey, two tablespoons of the vinegar and water in a small skillet. Bring to a boil over medium high heat and simmer until slightly thickened. Remove from heat and stir in the sesame oil. Set aside. Soy glaze is 100 mg phe total or .6 mg/gm.
  2. Combine the peanut oil, remaining vinegar, ginger, garlic and salt and pepper to taste in a medium sized bowl.
  3. Place portabellas in a Ziploc bag with ¼ of the peanut oil mix. Shake to coat and let marinate for at least an hour at room temperature.
  4. Preheat grill with lid down and all burners on high for 15 minutes. Reduce to medium-hot (you should be able to hold your hand 5 inches above the grate for 3 to 4 seconds.
  5. Place the remaining veggies on a platter and with a basting brush apply a thin layer of the peanut oil mix. Add more peanut oil if needed.
  6. Mushrooms: place gill side down, cook for 5 minutes, turn over and grill for another 5 minutes. (approx .9 mg/gm)
  7. Eggplant: 8 to 10 minutes, turning once. (approx .7 mg/gm)
  8. Onions: 10 to 12 minutes, turning once. (approx .4 mg/gm)
  9. Zucchini: 8 to 10 minutes, turning once. (approx .6 mg/gm)
  10. Peppers: 7 to 9 minutes, turning once. (approx .4 mg/gm)
  11. Transfer vegetables to a serving platter and drizzle with thickened soy mixture and sprinkle with scallions. Serve hot, warm or at room temperature.


 
Mexican Rice
 
Author: 
Nutrition Information
  • Yield: 2
  • Phe Per Serving: 41 mg
  • Calories Per Serving: 249 kcal
  • Phe Per Recipe: 82 mg
  • Calories Per Recipe: 497 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
This rice goes great with tacos and burritos and the mushroom fajita recipe. It is also a nice side dish any night of the week. It is a great way to fill up without adding too much phe. For flavored rices, I prefer Dietary Specialties brand of low protein rice. The fire roasted tomatoes are available in your supermarket with the canned tomatoes (Muir-Glen is the brand I buy). If you cannot find them, you can substitute with regular tomatoes.
Ingredients
  • 240 gm (1 cup) water
  • 1 tablespoon butter [6 mg]
  • 25 gm (1/4 small) onion, chopped fine [6 mg]
  • 80 gm (1/4 cup) fire roasted tomatoes ([40 mg]
  • 1 gm (1/4 teaspoon) serrano chile pepper, stemmed, seeded, and minced [1 mg]
  • 3 gm (1 clove) garlic, minced [5 mg]
  • 100 gm dietary specialties low protein rice [12 mg]
  • 60 gm (1/4 cup) V-8 spicy [8 mg]
  • ½ teaspoon salt [0 mg]
  • 3 gm (1 tablespoon) fresh cilantro leaves, minced [3 mg]
  • 5 gm (1 teaspoon) fresh lime juice [1 mg]
Instructions
  1. Bring the water to a boil, covered, in a small saucepan. Cover to keep hot.
  2. Meanwhile heat a medium sized skillet. Add the butter and onion and cook over medium-low heat, stirring occasionally, until the onion is softened, about 4 minutes. Add the fire-roasted tomatoes, seranno chile and the garlic. Cook until fragrant, about 2 minutes.
  3. Add the low protein rice, stir to coat and cook for about two minutes. Transfer the rice mixture to the hot water in the saucepan. Add the V-8 juice and salt, bring to a boil. Reduce heat to low, cover and simmer until the water is absorbed, about 15 minutes. Taste a grain, if not soft enough, add 2 tablespoons of water, and cook for an additional 5 minutes.
  4. Remove from heat. Add the cilantro – do not mix in. Let stand for 5 minutes, then add the lime juice. Fluff the rice with a fork and season with salt and pepper to taste.


 
Veggie Nuggets
 
Author: 
Nutrition Information
  • Yield: 20 nuggets
  • Serving size: 1 nugget
  • Phe Per Serving: 25 mg
  • Calories Per Serving: 83 kcal
  • Phe Per Recipe: 507 mg
  • Calories Per Recipe: 1662 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
These nuggets are a staple in our house. While the recipe might seem daunting at first glance, keep in mind the effort you put in will provide you with a month’s supply of nuggets, meaning an entrée in minutes. The rich creamy potato mixture with the crunchy exterior is out of this world. We also make veggie fingers by doubling the nugget size and forming a thinner and longer shape – like a chicken finger. We bring them to our local diner to deep fry so that Molly can enjoy fingers and fries.
Ingredients
  • 250gm potato (1 large), peeled and cut in quarters [178 mg]
  • 200gm onion (1), halved and thinly sliced [50 mg]
  • 100gm carrots(2), peeled and cut into 2 inch pieces [31 mg]
  • 10gm garlic cloves (2), left in skin [17 mg]
  • 3 tablespoons butter [18 mg]
  • 2 tablespoons olive oil [0 mg]
  • ¼ teaspoon fresh ground white pepper [2 mg]
  • 1½ teaspoons salt [0 mg]
  • 15gm potato flakes (3 tablespoons) [71 mg]
Coating:
  • 6 slices low protein bread (240 gm), cut into ½-inch cubes [126 mg]
  • ½ teaspoon salt [0 mg]
  • ½ teaspoon garlic powder [7 mg]
  • ½ teaspoon onion powder [2 mg]
  • ½ teaspoon dried oregano 3 mg]
  • ¼ cup wheat or potato starch [2 mg]
  • 2 tablespoons of ener-g egg replacer [0 mg]
  • ½ cup water
Instructions
  1. To Boil Potatoes: Cover the potatoes by 1 inch of water. Bring to a boil, then reduce heat to a simmer and cook until potatoes are tender and a fork can easily pierce them, 20 to 25 minutes. Drain and pass through a ricer. Add 2 tablespoons of butter, potato flakes, 1 teaspoon salt, pepper and set aside.
  2. To Caramelize Onions: Melt 1 tablespoon butter and 1 tablespoon olive oil in a 12 inch skillet over high heat. Stir in the onions and ½ teaspoon salt. Cook, stirring occasionally, until softened, about 5 minutes. Reduce heat to medium and cook, stirring frequently, until onions are deeply browned, about 40 minutes. Add 1 tablespoon of water and scrape browned bits off the bottom of the pan (that’s where the flavor is!).
  3. To Roast Carrots: Preheat oven to 425 degrees, place a rimmed baking sheet in the oven. Toss the carrots in 1 tablespoon olive oil. Carefully add carrots to the hot pan in the oven. Toss the carrots every 15 minutes. After 30 minutes, add the garlic cloves and roast for an additional 15 minutes.
  4. In a food processor fitted with the metal blade, combine the onion, carrot and garlic. Pulse until pureed, about 1 minute. Using a flexible rubber spatula, fold the carrot mixture into the potatoes until combined.
  5. Using a tablespoon cookie scoop, measure out 20 balls of the nugget mixture (18 gm each). Press each ball down with a teaspoon until it forms a nugget shape (about ½ inch thick). Freeze on a parchment lined cookie sheet. When frozen, coat the nuggets.
  6. To Coat the Nuggets: Process bread in food processor with salt, pepper, garlic powder, onion power and oregano until the crumbs are an even fine texture (about 30 seconds). Place crumbs in a bowl. Spread wheat starch in a bowl. Beat 2 tablespoons of egg replacer with ½ cup water in a bowl. Dredge frozen nugget in starch, shaking off excess. Dip both sides of the nugget in the egg replacer mixture. Dip both sides of nugget in bread crumbs, pressing crumbs with fingers to form an even, cohesive coat.
  7. To Cook: Heat oil in a deep fryer to 350 degrees. Fry desired amount of nuggets for 4 minutes until golden brown. Freeze the remaining nuggets for later use.*(see note below)
  8. Note: I will typically flash-fry nuggets for later use to keep coating on (350 degrees for 30 seconds and then freeze). While not necessary for home use, if you are bringing the nuggets to a restaurant, it makes them more stable.


 
Veggie Burgers
 
Author: 
Nutrition Information
  • Yield: 8 burgers
  • Serving size: 1 burger
  • Phe Per Serving: 72 mg
  • Calories Per Serving: 121 kcal
  • Phe Per Recipe: 577 mg
  • Calories Per Recipe: 970 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
Veggie burgers were once the bane of my existence. I could achieve a nice flavor but the texture was mealy. I eventually realized that there was just too much moisture from the vegetables, which required an excess amount of breadcrumbs to then bind into a patty. Straining the zucchini to draw out the water, and cooking the vegetables until they were dry were key. The use of water chestnuts added a nice bit of crunch to the softened vegetables. Konjac powder (available through Amazon) has an amazing binding power, is phe free and has loads of much needed fiber. That combined with the breadcrumbs, rice and ener-g egg replacer help bind the burger. I find the patty is still a little too delicate to go directly on the grill. If we are going to a barbeque, I bring a small cast iron skillet that can go right on the grill to cook up the veggie burger.
Ingredients
  • 100 gm (1/2 medium) zucchini, grated [40 mg]
  • 1 teaspoon salt [0 mg]
  • 100 gm (1/2 cup) cooked short grain brown rice [118 mg]
  • 2 tablespoons olive oil [0 mg]
  • 2 tablespoons butter [12 mg]
  • 100 gm (1 small) onion, chopped fine [25 mg]
  • 75 gm (1½) carrots, grated [23 mg]
  • 7 gm (2 cloves) garlic, minced [12 mg]
  • 260 gm (4 large) portobello or (10 oz. package trimmed) cremini mushrooms, medium diced [198 mg]
  • 70 gm (1/2 cup) water chestnuts, finely diced [24 mg]
  • 12 gm (1 tablespoon) konjac powder [0 mg][
  • 2 teaspoons ener-g egg replacer [0 mg]
  • 1 teaspoon salt [0 mg]
  • ½ teaspoon fresh ground pepper [4 mg]
  • ½ teaspoon Cajun spice blend [4 mg]
  • 15 gm (1 tablespoon) La Choy soy sauce [24 mg]
  • 15 gm (1 tablespoon) Dijon mustard [36 mg]
  • 45 gm ketchup (3 tablespoons) [27 mg]
  • 50 gm (1/2 cup) fresh low protein breadcrumbs [30 mg]
Low protein burger buns for serving
Sliced Pickles, Red Onion, Sliced Tomatoes, Lettuce, and Thousand Island Dressing for Toppings
Instructions
  1. Shred zucchini, place in a colander and sprinkle with 1 tsp salt. Let sit for half hour, then rinse off salt and wrap in clean dish towel and squeeze excess moisture out.
  2. In the food processor, pulse the cooked and cooled brown rice until it becomes starchy and sticky. Set aside.
  3. While the zucchini is sitting, prep your remaining vegetables.
  4. Heat 1 tablespoon olive oil and 1 tablespoon butter in a 12-inch skillet over medium-high heat until shimmering. Add onions, carrots, zucchini, and garlic; cook, stirring occasionally, until vegetables begin to brown, about 10 minutes. (The vegetable mix should be dry) Spread vegetable mixture on a baking sheet to cool; set aside. Add the remaining olive oil and butter to the now-empty skillet; heat over high heat until shimmering. Add mushrooms and cook, stirring occasionally, until golden brown, about 12 minutes. Spread mushrooms on baking sheet with vegetable mixture; cool to room temperature, about 20 minutes.
  5. In a large bowl, combine the vegetable mixture with the water chestnuts. Sprinkle the konjac powder and egg replacer on top. Mix to combine. Add the fresh chives, ketchup, Dijon mustard, soy sauce, cajun spice, salt and pepper. Stir in the low protein bread crumbs and the processed brown rice.
  6. Line a baking sheet with paper towels. Divide mixture into 8- 70 gm portions, about ½ cup each. Shape each into tightly packed patty, 4 inches in diameter and ½ inch thick; set patties on baking sheet; paper towels will absorb excess moisture. Cover patties with plastic wrap and refrigerate for one hour.
  7. TO COOK: Heat a 12 inch skillet over medium high heat, add two tablespoons olive oil. Cook burgers 4 at a time, until well browned (about 4 minutes on each side). Cooked burgers can be kept warm in a 250 – degree oven for up to 30 minutes. Serve.
  8. TO FREEZE: With freezing and defrosting, the patties increase in moisture content. To keep them cohesive, lightly cook on the stove top (just two minutes on each side) before freezing. If you remember, thaw the frozen patties overnight in the fridge. Cook as described above.
FLEXI-PHEReplace 100 gm of brown rice with 90 gm (3/4 cup) Taste Connections Multi Mix. This will reduce the total phe by 110 mg, making each burger 58 mg.


 
5.0 from 1 reviews
Southwestern Portobello Burgers
 
Author: 
Nutrition Information
  • Yield: 6 burgers
  • Serving size: 1 burger
  • Phe Per Serving: 70 mg
  • Calories Per Serving: 72 kcal
  • Phe Per Recipe: 420 mg
  • Calories Per Recipe: 434 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
BBQ season is here and these delicious burgers will make all of your carnivorous friends very jealous. These are my absolute favorite veggie burger in the world and are simple to make. Mushrooms are like sponges, they will soak up the marinade if you give them the time needed. Top with chipotle mayonnaise, avocado, tomato, red onion and jicima slaw. If there are any leftovers, make a nice taco salad for lunch the next day. (You can use the same marinade for chicken breasts or flank steak if you are also cooking for those not on a low protein diet but do not marinate for more than 30 minutes.)
Ingredients
  • 60 gm (1/4 cup) fresh lime juice, from 2 to 3 limes [6 mg]
  • 15 gm (1 tablespoon) La Choy soy sauce [24 mg]
  • 9 gm (3 cloves) garlic, minced [15 mg]
  • 30 gm (2 tablespoons) olive oil [0 mg]
  • 1 tablespoon brown sugar [0 mg]
  • 8 gm (2 small) Serrano chile, stem, seeds and ribs removed, minced [5 mg]
  • Fresh ground black pepper [0 mg]
  • 480 gm (6 large) portobello mushrooms, stems and gills removed [370 mg]
Instructions
  1. In a large Ziploc bag, combine the lime juice, soy sauce, garlic, olive oil, brown sugar and chile peppers. Blend and add mushrooms. Toss well. Add the fresh ground pepper to taste, and toss again. Set aside and marinate at least one hour (up to 8 is fine in fridge).
  2. Remove the mushrooms from the marinade. Place the mushrooms gill side up on a medium hot grill. Turn over after 5 minutes, and grill for another 4 to 5 minutes.
  3. Serve on a toasted low protein bun with sliced avocado, red onion, tomatoes, jicama slaw and chipotle mayonnaise.
  4. Chipotle mayo: Combine 1 cup mayonnaise, 1 tablespoon lime juice, ½ chipotle chile in adobo sauce minced, 1 teaspoon adobo sauce, 1 tablespoon minced cilantro and salt & pepper in a bowl and let rest at least 10 minutes for flavors to combine.


 
Tacos
 
Author: 
Nutrition Information
  • Yield: 4 tacos
  • Serving size: 2 tablespoons filling only
  • Phe Per Serving: 40 mg
  • Calories Per Serving: 68 kcal
  • Phe Per Recipe: 162 mg
  • Calories Per Recipe: 271 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
Mexican food is my all time favorite. I think it is a great idea for the family to go vegetarian a few nights a week so that the same meal is enjoyed by everyone. If you plan on doing this, this is a great recipe to start – just double the recipe. Molly’s phe tolerance is not that high, so we typically all have one taco and a burrito. Molly’s soft tortilla is made with Malathy’s multi-mix. You can get fire-roasted tomatoes in the grocery store. They are with the regular canned tomatoes (Muir-Glen is one brand). If you cannot find them, you can add fresh tomatoes. The Mexican Rice is a great way to help fill up without adding much phe. If you have the time, make fresh salsa and guacamole.
Ingredients
Mushroom Filling
  • 2 tablespoons butter [12 mg]
  • 25 gm (1/4 small) onion, chopped fine [6 mg]
  • 3 gm (one clove) garlic, minced [5 mg]
  • 117 gm (6) cremini or (2) portabella mushroom, medium dice (1/4 inch) [90 mg]
  • 1 gm (1/4 teaspoon) serrano chile pepper, stemmed, seeded, and minced [1 mg]
  • 75 gm (1/4 cup) fire roasted tomatoes [38 mg]
  • 30 gm (2 tablespoons) spicy V-8 juice [4 mg]
  • 2 gm (1 teaspoon) taco seasoning [1 mg]
  • 3gm (1 tablespoon) fresh cilantro leaves, minced [3 mg]
  • 5gm (1 teaspoon) fresh lime juice [1 mg]
Shells and Suggested Toppings
  • taco shells (warmed according to package instructions)
  • Low protein soft tortillas
  • Daiya cheddar cheese or pepper jack shreds
  • Shredded iceberg lettuce
  • Tomatoes, chopped small
  • Avocado, diced medium
  • Onion, chopped small
  • Salsa
  • Sour Cream, if allowance permits
Instructions
  1. Heat medium skillet over medium heat, add1 tablespoon of the butter. Add onion and cook until softened. Increase heat to medium-high and add the mushrooms until the liquid has evaporated and the mushrooms begin to brown, about 8 to 10 minutes. Reduce heat to medium-low and add the Serrano pepper, garlic, fire roasted tomatoes, V-8 and taco seasoning. Simmer for 10 minutes, the liquid should reduce and thicken, but the mixture should not be completely dry. Add the fresh cilantro and continue simmering another 5 minutes. Finish with the squeeze of lime and remaining tablespoon of butter. Adjust seasoning as desired.
  2. Place 2 tablespoons of mixture in the taco shell. Add desired toppings.


 
5.0 from 1 reviews
Vegetarian Chili
 
Author: 
Nutrition Information
  • Yield: 7 cups
  • Serving size: 1 cup
  • Phe Per Serving: 141 mg
  • Calories Per Serving: 159 kcal
  • Phe Per Recipe: 990 mg
  • Calories Per Recipe: 1111 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
There is a chill in the air and the leaves are starting to change. Once the sweaters come out of the storage bins, my soup pots that were negelected for months start to get lots of use. This chili is out of this world and one of the first dishes I look forward to making. A perfect meal for the entire family, just set aside the low protein portion and add a can of black beans and kidney beans. Garnish with a dollop of sour cream, sliced scallions and low protein cheddar cheese. Add a lump of cornbread and it is a meal fit for a king. (If there are any leftovers, the filling is also delicious in a burrito or taco shell.) You can adjust the spices to your liking, but also adjust the phe -- there is quite a bit of phe hidden there. We prefer the unexpected sweetness of butternut squash to zucchini, but both are delicious.
Ingredients
  • 400 gm (1 medium) eggplant, unpeeled and cut into ½ inch cubes [176 mg]
  • 1 tablespoon of kosher salt [0 mg]
  • 260 gm zucchini (1 medium) or butternut squash, scrubbed and cut into ½ inch cubes [104 mg]
  • ¼ cup olive oil [0 mg]
  • 300 gm (2 medium) onion, cut into ¼ inch dice [75 mg]
  • 12 gm (4 cloves) garlic, minced [20 mg]
  • 220 gm bell pepper (1 red and 1 green), cut into ¼ inch dice [90 mg]
  • 1 (28 oz) can whole tomatoes, preferably San Marzano [397 mg]
  • 13 gm (1½ tablespoons) chili powder [56 mg]
  • 3 gm (1½ teaspoons) cumin [19 mg]
  • 3 gm (1 tablespoon) dried oregano [12 mg]
  • 3 gm (1 tablespoon) dried basil [22 mg]
  • 4 gm (2 teaspoons) fresh ground black pepper [15 mg]
  • 1 teaspoon salt, or to taste [0 mg]
Instructions
  1. Place eggplant in colander, sprinkle w/ salt and let stand for at least 1 hour or up to three. Rinse the eggplant well under running water to remove the salt and spread it in an even layer on a triple thickness of paper towels. Press firmly on the eggplant with your hands until the eggplant is dry and feels firm and compressed.
  2. Heat oven to 500 degrees. Toss the eggplant, squash and two tablespoons of the olive oil together in a large bowl. Spread on a baking sheet large enough to accommodate all of the veggies in a single layer (otherwise they get steamed as opposed to roasted). Sprinkle with salt to taste and roast, stirring every 10 minutes, until well browned and tender, 30 – 40 minutes. Set the eggplant and zucchini aside.
  3. Meanwhile, heat the remaining 2 tbsp of olive oil in a large pot over medium heat. Add the onion and cook until soft and translucent, about 10 minutes.
  4. Add the garlic and bell peppers, sauté for 5 minutes.
  5. Add the tomatoes and the spices and cook for 10 minutes. Add the roasted eggplant and zucchini. * Simmer, uncovered on a low heat for 30 minutes.
  6. * If making for the entire family, set aside your low protein portion and add can of kidney and can of black beans at this point.
Cooking time does not include the additional time for soaking the eggplant.


 
Mushroom Fajitas
 
Author: 
Nutrition Information
  • Yield: 6 servings
  • Serving size: 2 fajitas filling only
  • Phe Per Serving: 91 mg
  • Calories Per Serving: 125 kcal
  • Phe Per Recipe: 545 mg
  • Calories Per Recipe: 753 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
This recipe needed very little adapting to make it suitable for the low protein diet. It is from the Passionate Vegetarian, one of my favorite cookbooks. The vegetables are moderately spicy, so adjust the chile to your liking. Again, this is a wonderful meal that the entire family will enjoy. Arrange the vegetables on a serving platter and let everyone help themselves. If you carnivores need your beef, grill a flank steak and serve it on a separate platter, making most of the meal a shared experience. The mushrooms have enough flavor to stand on their own, but what is a fajita without the fixings?
Ingredients
Mushrooms
  • 60 gm (1/4 cup) fresh lime juice, from 2 to 3 limes [6 mg]
  • 15 gm (1 tablespoon) La Choy soy sauce [24 mg]
  • 9 gm (3 cloves) garlic, minced [15 mg]
  • 30 gm (2 tablespoons) olive oil [0 mg]
  • 1 tablespoon brown sugar [0 mg]
  • 8 gm (2 small) Serrano chile, stem, seeds and ribs removed, minced [5 mg]
  • Fresh ground black pepper
  • 320 gm (about 9) portabella mushrooms, stems removed and sliced [243 mg]
Vegetables
  • 15 gm (1 tablespoon) olive oil [0 mg]
  • 320 gm (1 large) onion, peeled and sliced vertically into thin crescents [80 mg]
  • 175 gm (1 large) red bell pepper, cut into thin slices [72 mg]
  • 175 gm (1 large) green bell pepper, cut into thin slices [72 mg]
  • 12 gm (1/4 cup) fresh cilantro leaves, minced [12 mg]
Fajita fixings
  • Low protein tortillas
  • Daiya cheddar or pepper jack shreds
  • Salsa
  • Shredded lettuce
  • Diced tomato
  • Smidge of Guacamole and sour cream if diet permits
Instructions
  1. In a large Ziploc bag, combine the lime juice, soy sauce, garlic, olive oil, brown sugar and chile peppers. Blend and add mushrooms. Toss well. Add the fresh ground pepper to taste, and toss again. Set aside and marinate at least one hour (up to 8 is fine in fridge).
  2. Heat 1 tablespoon of olive oil in a large skillet, over medium-high heat. When the oil begins to shimmer and the pan is very hot, add the onion (it should sizzle). Cook until translucent and the onions start to brown, about 5 minutes. Lower the heat and cook, until nearly caramelized, about 15 minutes. Raise the heat back to medium, add the bell peppers. Cook, stirring frequently, for another 10 minutes.
  3. Preheat oven to 450. Place a cookie sheet with low sides in the preheated oven for 10 minutes.
  4. Carefully remove the pan from the oven. Scatter the mushrooms over the pan and return to oven. Bake until mushrooms are slightly softened and a little dried-out looking, about 10 – 15 minutes. If there is any marinade left in the bag, add it to the onion-pepper mixture, raising heat to quickly reduce moisture.
  5. Remove the mushrooms from the oven. Raise the heat to broil. Toss the sautéed onion-pepper mixture with the mushrooms and place under the broiler. Broil until sizzling hot, 3-5 minutes. Place veggies on a serving platter and serve with warmed tortillas and desired garnishes.
Prep time does not include marinating time.


 
Pierogi
 
Author: 
Nutrition Information
  • Yield: 30 pierogi
  • Serving size: 1 pierogi
  • Phe Per Serving: 12 mg each
  • Calories Per Serving: 45 kcal
  • Phe Per Recipe: 422 mg
  • Calories Per Recipe: 1355 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
Before I met my husband, I never even knew what a pierogi was. When I had one, well let’s just say it was love at first bite. These delicious little stuffed pasta pockets of potatoes are simply delicious. First you boil them and then sauté them in butter. Serve with caramelized onion and a little sour cream (if your diet permits). This is the same pasta dough as the ravioli, so when I am making these I do the fillings in advance for both and divide the dough in half, so Molly has more variety. Like the ravioli, you can freeze these - just add three minutes to the cooking time. We used a pasta crank to roll out the dough and cut the sheet into three inch circles. We used a dough press to stuff, seal and crimp the pierogi, but you can also do it by hand.
Ingredients
Caramelized Onions
  • 4 tablespoons (1/2 stick) butter [24 mg]
  • 450 gm (3 large) onion, halved and sliced thin [113 mg]
  • salt [0 mg]
Pierogi Filling
  • 265 gm (1 large) potato, peeled and quartered [188 mg]
  • 2 tablespoons butter [12 mg]
  • ½ teaspoon salt [0 mg]
  • 30 gm (1/4 cup) caramelized onions [22 mg]
  • 30 gm (2 tablespoons) sour cream [40 mg]
  • Fresh ground pepper to taste
Pasta Dough makes enough for pierogi and ravioli recipe
  • 30 gm (1/4 cup) unbleached all-purpose flour [157 mg]
  • 260 gm (2 cups) wheat starch [21 mg]
  • 5 gm (1½ teaspoons) xanthan gum [0 mg]
  • 24 gm (2 tablespoons) plain coarse milled Metamucil [0 mg]
  • 1 ½ teaspoons salt [0 mg]
  • 14 gm (1 large) egg yolk [95 mg]
  • 30 gm (2 tablespoons) olive oil [0 mg]
  • 240 gm (1 cup) water
Instructions
  1. CARAMELIZED ONIONS: Melt the butter in a 12-inch skillet over medium heat. Add the onions and ¼ teaspoon salt and cook until very soft and well browned, 15 to 20 minutes. If they start to dry out or burn, simply add a little water (tablespoon) to the pan as needed, scraping up the browned bits on the bottom of the pan (this is where the flavor is). Measure out 75 gm of the onions, chop them fine. Keep the rest to serve with the pierogi. 137 mg phe total, .6 mg/gm
  2. POTATO FILLING: Cover the potatoes by 1 inch of water in a large saucepan and add 1 tablespoon salt. Bring to a boil, then reduce to a simmer and cook until the potatoes are tender and a fork can be slipped easily into the center, 12 to 15 minutes. Drain the potatoes into a colander.
  3. With a food mill or ricer, mash the potatoes into the bowl. Add the chopped caramelized onions. Stir in the butter and sour cream. Season with salt and pepper to taste. Cool slightly before filling the pierogi or cover with plastic wrap and refrigerate until needed, but no longer than 2 days. 262 mg phe total, .74 mg/gm
  4. PASTA DOUGH: Pulse flour, starch, xanthan gum, Metamucil and salt in bowl of a food processor fitted with the metal blade to evenly distribute.
  5. Combine egg yolk, olive oil and water in a measuring cup. With food processor running, pour in the liquids until the dough form, about 30 seconds. The dough will be very wet and sticky. Cover with plastic wrap and let sit for at least 30 minutes, up to an hour. 273 mg phe total, .45 mg/gm
  6. Process dough again and a rough ball should form. This dough will still be a little sticky (If dough resembles small pebbles, add water, ½ teaspoon at a time; if dough sticks completely to your hands, add starch, 1 tablespoon at a time, and process until dough forms a rough ball.)
  7. Turn dough ball and small bits out onto a dry work surface; knead until dough is smooth, 10 to 12 turn . Cover with plastic wrap and set aside.
  8. PIEROGI: Cut about ¼ of dough from ball and flatten into a disk; rewrap remaining dough . Run dough through widest setting of a manual pasta machine. Bring ends of dough towards the middle and press down to seal. Run dough, open end first, through the widest setting again. Fold, seal, and roll again. Without folding, run pasta through widest setting about two more times, until dough is smooth. If at any point dough is super sticky, lightly dust with wheat starch. Continue to run dough through machine; narrow the setting each time, until you reach the number 3 or 4 setting on your pasta machine. Only roll one sheet at a time, fill and then repeat with remaining dough.
  9. If you do not have a pasta crank, then cut about ¼ of dough from ball and flatten into a disk; rewrap remaining dough. On a lightly starched work surface, roll pasta dough about 1/16 inch thick.
  10. Using a three inch round cutter, cut as many rounds as possible, cover in plastic wrap. Each round will weigh about 10 gm. Gather up dough scraps, wrap them in plastic and set them aside.
  11. Place 8 gm of filling (1 rounded teaspoon) in the center of each dough round. Moisten the edge with water. Fold the dough in half over the filling making a half moon shape. Pinch the seam along the edge to secure and crimp the seam using the tines of a fork. Transfer to a parchment lined baking sheet and cover with plastic wrap or a damp kitchen towel.
  12. Repeat with remaining dough. Gently knead all dough scraps together into a ball and repeat.
  13. The towel-covered baking sheet of pierogi can be wrapped with plastic wrap and refrigerated for up to 4 hours. The pierogi can also be frozen for up to 1 month; when completely frozen, the pierogi can be transferred to a zipper-lock bag to save space in the freezer. Do not thaw before boiling.
  14. Bring 4 quarts of water to a boil in a large pot. Add 1 tablespoon of salt and the desired amount of pierogi. Cook, stirring often, until the edges feel al dente, 3 to 4 minutes (6 to 70 minutes if frozen). Using a wire spider or slotted spoon, transfer the pierogi to a colander and set aside.
  15. Melt a tablespoon of butter in a 12-inch skillet over medium-high heat. Add the boiled and drained pierogi and sauté until golden on both sides, 1 to 2 minutes per side. Sprinkle the caramelized onions over the top and serve with dollop of sour cream if diet permits.


 
5.0 from 2 reviews
Buffalo Things
 
Author: 
Nutrition Information
  • Yield: 18 things
  • Serving size: 1 thing
  • Phe Per Serving: 20 mg
  • Calories Per Serving: 70 kcal
  • Phe Per Recipe: 361 mg
  • Calories Per Recipe: 1263 kcal
Recipe type: Appetizer
Prep time: 
Cook time: 
Total time: 
Superbowl Sunday is right around the corner and that means appetizers galore. These spicy delicious bites of yumminess are wonderful. Molly has declared them her new favorite food of all time. If they become a favorite in your house, know that you can also just roast the cauliflower without the batter and cut down on the butter in the sauce if you are watching your calories. The batter is the same one for onion rings, so keep that fryer on! If this recipe is for younger kids or you are not a big fan of spicy foods, only add 1 tablespoon of the hot sauce and 7 tablespoons of BBQ sauce.
Ingredients
Batter:
  • 130 gm (1 cup) Cook for Love baking mix [78 mg]
  • ½ teaspoon xanthan gum [0 mg]
  • ½ teaspoon baking powder [0 mg]
  • ½ teaspoon salt [0 mg]
  • 1 teaspoon sugar [0 mg]
  • ½ teaspoon garlic powder 7 mg
  • ½ teaspoon onion powder [2 mg]
  • ¼ teaspoon cayenne pepper [2 mg]
  • 240 gm (1 cup) ice cold seltzer (or beer which adds 29 mg phe to entire recipe) [0 mg]
  • 300 gm cauliflower (2 cups), broken into 18 bite sized florets [195 mg]
  • 60 gm wheat starch (1/2 cup) [5 mg]
  • 2 quarts Canola or vegetable oil, for deep frying
Sauce:
  • 4 tablespoons butter [24 mg]
  • 120 gms (1/2 cup) Frank’s Louisiana Hot Sauce [48 mg]
  • 1 tablespoon dark brown sugar [0 mg]
  • 2 teaspoons cider vinegar [0 mg]
Instructions
  1. In a large bowl, combine CFL baking mix, xanthan gum, baking powder, salt, sugar, garlic powder, onion powder and cayenne pepper. Whisk to combine. Stir in ice cold seltzer (or beer) and mix well. Place batter in fridge to keep cold (up to overnight).
  2. Soak cauliflower in water
  3. Add the wheat starch to a medium sized bowl and set aside.
  4. Preheat oil to 375 degrees.
  5. Dip each floret in the wheat starch and then in the cold batter.
  6. Fry for three to four minutes. When done, remove from the oil and drain on paper towels.
  7. Meanwhile, melt the butter in a skillet over low heat. Whisk in Frank's hot sauce, brown sugar and vinegar. Add the fried cauliflower. Toss to coat.
  8. Serve with carrots, celery and ranch dressing (and loads of napkins).


 
Butternut Squash Ravioli
 
Author: 
Nutrition Information
  • Yield: 40 ravioli
  • Serving size: 1 ravioli
  • Phe Per Serving: 11 mg
  • Calories Per Serving: 25 kcal
  • Phe Per Recipe: 567 mg
  • Calories Per Recipe: 1634 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
There is nothing in the world like fresh ravioli . Let me preface this recipe by saying it is not for the faint hearted. This is a few hour process, but the results are outstanding. You can freeze the stuffed pasta, which means technically if it makes 8 meals, it is not too time consuming ;o) This recipe makes double the pasta so you can make pierogi as well. To freeze the stuffed pastas, place them on a parchment lined cookie sheet and freeze. Transfer frozen pastas to zipper-lock bags and return to freezer. Make sure to add at least three minutes to the cooking time when cooking frozen pastas. The phe from the fresh pasta is 273 mg, or .45 mg/gm in case you want to play with the fillings. Our ravioli used 8 gm of the dough and 8 gm of the filling. Serve the butternut squash with a Butter Sage Sauce.
Ingredients
Butternut Squash Filling
  • 800 gm (1) butternut squash, peeled, seeded and cut into 2 inch cubes [320 mg]
  • 2 tablespoons olive oil [0 mg]
  • 90 gm (1) leek, tops and greens removed, thinly sliced into half moons [50 mg]
  • 7 gm (2 cloves) garlic, minced [12 mg]
  • 1 gm (3 leaves) fresh sage, minced
  • 1 gm (1/2 teaspoon) fresh rosemary, minced [1 mg]
  • 1 teaspoon salt [0 mg]
  • Fresh ground pepper [0 mg]
  • 2 tablespoons butter [12 mg]
  • 30 gm (2 tablespoons) heavy cream [31 mg]
  • 1 teaspoon fresh lemon juice [1 mg]
Pasta Dough makes enough dough for both ravioli and pierogi recipe
  • 30 gm (1/4 cup) unbleached all-purpose flour [157 mg]
  • 260 gm (2 cups) wheat starch [21 mg]
  • 5 gm (1½ teaspoons) xanthan gum [0 mg]
  • 24 gm (2 tablespoons) Metamucil [0 mg]
  • 1 ½ teaspoons salt [0 mg]
  • 14 gm (1 large) egg yolk [95 mg]
  • 30 gm (2 tablespoons) olive oil [0 mg]
  • 240 gm (1 cup) water
Instructions
  1. BUTTERNUT SQUASH FILLING: Preheat oven to 375 degrees. Toss the squash cubes with a tablespoon of olive oil and little salt and arrange in a single layer on a baking sheet. Roast for 30 to 40 minutes, tossing every 10 minutes or so for even browning. When squash in nice and tender, remove from the oven and transfer to the bowl of a food processor or blender.
  2. Meanwhile, heat a 12 inch skillet over medium heat. Add 1 tablespoon of butter and remaining tablespoon of olive oil. Add leeks and cook until soft and light in color, about 6 minutes. Add garlic, sage and rosemary and cook another 2 to 3 minutes. Transfer mixture to food processor.
  3. Add remaining butter, salt and pepper and heavy cream. Puree until smooth. Add lemon juice. Taste and adjust seasonings if needed. Allow to cool completely while preparing the pasta. 430 mg phe total, .83 mg/gm
  4. PASTA DOUGH: Pulse flour, starch, xanthan gum, Metamucil and salt in bowl of a food processor fitted with the metal blade to evenly distribute.
  5. Combine egg yolk, olive oil and water in a measuring cup. With food processor running, pour in the liquids until the dough form, about 30 seconds. The dough will be very wet and sticky. Cover with plastic wrap and let sit for at least 30 minutes, up to an hour. 273 mg phe total, .45 mg/gm
  6. Process dough again and a rough ball should form. This dough will still be a little sticky (If dough resembles small pebbles, add water, ½ teaspoon at a time; if dough sticks completely to your hands, add starch, 1 tablespoon at a time, and process until dough forms a rough ball.)
  7. Turn dough ball and small bits out onto a dry work surface; knead until dough is smooth, 10 to 12 turns. Cover with plastic wrap and set aside.
  8. Cut about ¼ of dough from ball and flatten into a disk; rewrap remaining dough . Run dough through widest setting of a manual pasta machine. Bring ends of dough towards the middle and press down to seal. Run dough, open end first, through the widest setting again. Fold, seal, and roll again. Without folding, run pasta through widest setting about two more times, until dough is smooth. If at any point dough is super sticky, lightly dust with wheat starch. Continue to run dough through machine; narrow the setting each time, until you reach the number 3 or 4 setting on your pasta machine. Only roll one sheet at a time, fill and then repeat with remaining dough.
  9. RAVIOLI: If you have a ravioli press, this moves much quicker. (Nor Pro is a good one – just spray with cooking spray to prevent sticking). You simply lay the sheet of pasta on the ravioli maker, push down with the press, add 8 gm of the filling (about 1 rounded teaspoon), lay another sheet on top and roll with a rolling pin. The ravioli are perfectly shaped and professional looking.
  10. If you do not have a press, use a pizza wheel or pasta bike (cool gadget for crackers as well – search amazon), or even a sharp knife to cut sheets into long rectangles measuring four inches across. Place small balls of filling (8 gm, or about one rounded teaspoon each) in a line one inch from the bottom of the pasta sheet. Leave one and one-quarter inches between each ball of filling.
  11. Fold over the top of the pasta and line it up with the bottom edge. Seal bottom and the two open sides with your finger.
  12. Use fluted pastry wheel to cut along the two sides and bottom of the sealed pasta sheet.
  13. Run pastry wheel between balls of filling to cut out the ravioli. Repeat with remaining pasta.
  14. Freeze what you are not cooking tonight.
  15. Bring 4 quarts water to boil in a large stockpot. Add salt and pasta. Cook until doubled edges are al dente, 3 to 4 minutes. With a slotted spoon, transfer ravioli to bowl or plate; add sauce. Serve immediately.
Cook Time includes: 30 - 40 minutes for the squash and 3-4 minutes for the ravioli


 
5.0 from 1 reviews
Irish Stew
 
Author: 
Nutrition Information
  • Yield: 8 servings
  • Serving size: 180 gm (1 cup)
  • Phe Per Serving: 126 mg
  • Calories Per Serving: 186 kcal
  • Phe Per Recipe: 1010 mg
  • Calories Per Recipe: 1490 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
St. Patrick’s day is right around the corner and there are certain things that are mandatory to celebrate, stew is one of them. This is a wonderful hearty meal when it is cold outside. I personally prefer stew served over braised smashed red potatoes and celery root instead of the red potatoes in the stew, but clearly Molly is the boss and she overruled me. Kombu is a sea vegetable that you get in a health food store. Aside from the nutrients it adds to your meal, it helps create a beautiful mouth feel to vegetarian stocks. I know the dark chocolate seems odd, but it just brings the flavors together beautifully. You need to make biscuits to mop up the gravy.
Ingredients
  • 420 gm (6) portabellas, cut into 1½-inch cubes [319 mg]
  • 1 teaspoon salt [0 mg]
  • 4 tablespoons olive oil [0 mg]
  • 10 gm (1 tablespoon) tomato paste [80 mg]
  • 320 gm (2) onions, chopped medium [56 mg]
  • 180 gm (3) carrots, sliced ½ inch thick [149 mg]
  • 240 gm (1/2) celery root, cut into 1 inch cubes [149 mg]
  • 120 gm (2 stalks with green removed) leek , cut into ½ inch thick slices [66 mg]
  • 86 gm (2 stalks) celery, sliced ½ inch thick [17 mg]
  • 240 gm small red potatoes, cut in half [170 mg]
  • 12 gm (4 cloves) garlic, minced [20 mg]
  • 60 gm (1/4 cup) Guinness stout [10 mg]
  • 360 gm (1½ cups) vegetable broth, preferably swanson, ¼ cup reserved for starch [14 mg]
  • 2 bay leaves [5 mg]
  • 1 stick kombu
  • 2 teaspoons salt [0 mg]
  • 1 teaspoon fresh ground pepper [8 mg]
  • 4 gm (1 tablespoon) fresh minced rosemary [7 mg]
  • 3 gm (1 tablespoon) fresh minced thyme [6 mg]
  • 1 tablespoon cornstarch dissolved in ¼ cup vegetable broth [0 mg] 31
  • 8 gm minced fresh parsley leaves (1/4 cup) [12 mg]
  • 10 gm of unsweetened dark chocolate [50 mg]
  • 2 tablespoons butter, cut into ½ inch cubes [12 mg]
  • squeeze of fresh lemon (1 teaspoon) [0 mg]
Instructions
  1. Heat 2 tablespoons of the olive oil over medium-high heat in Dutch Oven pot; add mushrooms in two separate batches. Brown mushrooms on all sides, about 5 minutes per batch, adding more olive oil if needed. Remove mushrooms, season with salt and set aside.
  2. Heat remaining tablespoon of oil and tomato paste in Dutch oven over medium-high heat; cook, stirring constantly, until paste begins to brown, about 3 minutes. Add onions, leeks, carrot, celery root and garlic; cook, stirring frequently, until mixture is reddish brown, about 2 minutes. Add 2 tablespoons of the vegetable broth and continue to cook, stirring constantly, until mixture is well browned, about 5 minutes, adding more broth when needed to prevent scorching.
  3. Add in the Guinness, scraping up any browned bits that may have stuck to kettle. Reduce liquid to half, about 5 to 8 minutes. Add stock, bay leaves, kombu, salt and pepper; bring to simmer. Add mushrooms, celery and potatoes; return to simmer. Cover and reduce flame to low (or put in oven set to 325 degrees); simmer about 20 minutes.
  4. Discard the bay leaves and kombu. Add the thyme and rosemary. Simmer for another 10 to 15 minutes, until the potatoes are soft. Add the cornstarch dissolved in broth, stir constantly for 2 minutes until the liquids thicken. Add the dark chocolate and butter. Add parsley, lemon juice and adjust seasoning if needed.


 
Herb and Butter Rice
 
Author: 
Nutrition Information
  • Yield: 2
  • Phe Per Serving: 23 mg
  • Calories Per Serving: 287 kcal
  • Phe Per Recipe: 45 mg
  • Calories Per Recipe: 574 kcal
Recipe type: Sides
Prep time: 
Cook time: 
Total time: 
This rice is a great side dish to any meal. It is an easy and very low filler. For flavored rice dishes, I prefer Dietary Specialties brand of low protein rice.
Ingredients
  • 240 gm water (1 cup)
  • 60 gm vegetable broth (¼ cup), preferably Swanson’s [2 mg]
  • 2 tablespoons butter [12 mg]
  • 25 gm onion (1/4 small), chopped fine [6 mg]
  • 3 gm garlic (1 clove), minced [5 mg]
  • 100 gm dietary specialties low protein rice [12 mg]
  • 1 Bay leaf
  • ½ teaspoon salt [0 mg]
  • 3 gm fresh parsley leaves (1 tablespoon), minced [5 mg]
  • 3 gm fresh chives (1 tablespoon), minced [3 mg]
Instructions
  1. Bring the water and vegetable broth to a boil, covered, in a small saucepan (preferably a non-stick). Cover to keep hot.
  2. Meanwhile heat a medium sized skillet. Add the butter and onion and cook over medium-low heat, stirring occasionally, until the onion is softened, about 4 minutes. Add the garlic. Cook until fragrant, about 30 seconds.
  3. Add the low protein rice, stir to coat and cook for about two minutes. Transfer the rice mixture to the hot broth in the saucepan. Add the bay leaf and salt, bring to a boil. Reduce heat to low, cover and simmer until the water is absorbed, about 12 to 15 minutes. Taste a grain, if not soft enough, add 2 tablespoons of water, and cook for an additional 5 minutes.
  4. Remove from heat. Add the fresh herbs – do not mix in. Let stand for 5 minutes. Fluff the rice with a fork, remove the bay leaf and season with salt and pepper to taste.


 
5.0 from 1 reviews
Roasted Portabellas in Red Wine Sauce
 
Author: 
Nutrition Information
  • Yield: Sauce for 4, entree for 2
  • Serving size: 1 portabella
  • Phe Per Serving: 71 mg
  • Calories Per Serving: 319 kcal
  • Phe Per Recipe: 169 mg
  • Calories Per Recipe: 881 kcal
Recipe type: Mains
Prep time: 
Cook time: 
Total time: 
As a vegetarian for over 20 years, portabellas are one of my favorite "go to" vegetables for an entree. They absorb flavors like a sponge. Marinating the mushrooms for a few hours and then roasting them creates such wonderful flavor and texture. When the carnivores in the house are having their red meat, we veg-heads tend to have portabellas. The red wine sauce is beautiful over a steak as well (so my husband says), and this makes enough sauce for four servings. We put the vegetarian portion to the side and add the meat juices in for the steak sauce. It is a lovely dish for a Sunday or Holiday Dinner that everyone can enjoy. Be sure to use any browned bits from the portabellas, they add such flavor to the sauce.
Ingredients
  • 134 gm (2) portabella caps, stems removed [102 mg]
  • 3 tablespoons olive oil [0 mg]
  • 5 gm (1 clove) garlic, minced [8 mg]
  • ½ teaspoon salt [0 mg]
  • ¼ teaspoon fresh ground black pepper [2 mg]
  • 2 teaspoons fresh thyme, minced [4 mg]
  • 30 gm (1) shallot, minced [24 mg]
  • 180 gm (3/4 cup) vegetable broth, preferably Swanson [7 mg]
  • 120 gm (1/2 cup) dry red wine [4 mg]
  • 2 teaspoons brown sugar
  • 1 teaspoon cornstarch dissolved in 1 tablespoon of water
  • 3 tablespoons butter, cut into 3 pieces and chilled [18 mg]
  • Salt & Pepper to taste [0 mg]
Instructions
  1. For the mushrooms: Toss the portabellas in a small Ziploc bag with two tablespoons of the olive oil, garlic, 1 teaspoon of the thyme, salt & pepper. Allow to marinate for at least 3 hours.
  2. Preheat oven to 500 degrees. Place the mushrooms in a lightly oiled oven safe skillet rounded side up. Roast for 6 minutes. Turn and roast for another 6 minutes.
  3. Carefully remove pan from the oven. Carefully reserve the liquid on top for the gravy and set mushrooms aside on a cutting board. Once cooled slightly, slice on a bias into ½ inch thick slices.
  4. For the sauce: Over a medium-high heat, add the remaining olive oil to the now empty (but not cleaned) skillet. Add the shallot and cook until softened, about 2 minutes. Stir in the wine, scraping up any browned bits. When reduced to half, add the vegetable broth and brown sugar. Simmer for five minutes. Stir in accumulated mushroom liquid and remaining chopped thyme. Whisk in the cornstarch mixture, allow to thicken.
  5. Turn the heat to low and whisk in the butter one piece at a time. Off the heat, season with salt and pepper to taste. Spoon half of the sauce over portabellas, reserving the other half for the high protein entree (steak or chicken breast).


 
Butter Sage Sauce
 
Author: 
Nutrition Information
  • Yield: 4 servings
  • Serving size: 2 tablespoons
  • Phe Per Serving: 15 mg phe
  • Calories Per Serving: 206 kcal
  • Phe Per Recipe: 58 mg
  • Calories Per Recipe: 825 kcal
Recipe type: Sauce
Prep time: 
Cook time: 
Total time: 
When you brown butter, you are evaporating the water in it and caramelizing the milk solids. This creates a nutty aroma, super-buttery flavor and a super easy sauce. You can change up the herbs to your liking. This simple sauce is great over the butternut squash ravioli, pasta, potatoes or steamed veggies. If you are not up for making the ravioli, but want the flavors, just roast some diced butternut squash and serve with this sauce over low protein pasta.
Ingredients
  • 8 tablespoons (1 stick) butter, cut into 8 pieces [48 mg]
  • 10 gm (1 small) shallot, minced [8 mg]
  • 2 gm (6) sage leaves, minced [2 mg]
  • Pinch crushed red pepper
  • 1 teaspoon fresh lemon juice
Instructions
  1. Melt the butter over medium heat. Let it cook, swirling the pan occasionally until the butter turns amber brown, about 3 minutes. Off the heat, add in the shallot, sage and red pepper, stirring until the shallot is fragrant, about 1 minute. Stir in the lemon juice and season with salt and pepper if desired.


 
Classic Potato Salad
 
Author: 
Nutrition Information
  • Yield: 8 - 10 servings
  • Serving size: 125 gm (1/2 cup)
  • Phe Per Serving: 95 mg
  • Mg phe/ Gm food: .76 mg/gm
  • Calories Per Serving: 201 kcal
  • Phe Per Recipe: 843 mg
  • Calories Per Recipe: 1787
Recipe type: Salad
Prep time: 
Cook time: 
Total time: 
Potato Salad means Summer to Molly. We even make Potato Salad in a Pita or wrap with lots of lettuce, shredded carrots, thinly sliced radishes and red onions – it is delicious (think low protein Chicken Salad). Do not overcook the potatoes or you will get a mealy salad. Cool the potatoes before you add the dressing. You can substitute Miracle Whip for the mayo which will decrease the phe, but we don’t like the tang in our house. If Molly is craving potato salad and has had a bit too much phe to have a decent portion, I reduce the potato by ¼ and add cassava (no guest has ever noticed) so you can also reduce the phe that way. Please note that you should keep a little of the mayo/veggie mix on the side and add it to cooked macaroni (Aproten Rigatini) and you have a macaroni salad as a lower side dish.
Ingredients
  • 880 gm russet potatoes (3 to 4 medium), peeled & cut into ¾-inch cubes [625 mg]
  • 30 gm (2 tablespoons) distilled white vinegar [0 mg]
  • 50 gm (1/2 small) red onion, minced [13 mg]
  • 50 gm (1 stalk) celery, chopped fine [10 mg]
  • 50 gm (1) carrot, chopped fine [16 mg]
  • 50 gm (1/4) red pepper, chopped fine [21 mg]
  • 30 gm finely diced pickle (or sweet pickle relish) [4 mg]
  • 30 gm (2 tablespoons) pickle juice
  • 150 gm (1/2 cup + 2 tablespoons) mayonnaise [116 mg]
  • 10 gm (2 teaspoons) Dijon mustard [24 mg]
  • 1 tablespoon sugar [0 mg]
  • 8 gm (2 tablespoons) minced fresh parsley leaves [12 mg]
  • Salt and pepper to taste (we like 1 tsp salt and ¼ tsp pepper) [0 mg]
Instructions
  1. Place potatoes in large saucepan and add water to cover by 1 inch. Bring to boil over medium-high heat; add 1 tablespoon salt, reduce heat to medium, and simmer, stirring once or twice, until potatoes are tender, about 8 minutes.
  2. Drain potatoes and transfer to large bowl. Add vinegar and, using rubber spatula, toss gently to combine. Let stand until potatoes are just warm, about 20 minutes.
  3. Meanwhile, in small bowl, stir together onion, celery, carrot, red pepper, pickle, mayonnaise, Dijon mustard, sugar, parsley and salt and pepper to taste. Using rubber spatula, gently fold dressing into potatoes. Cover with plastic wrap and refrigerate until chilled, about 1 hour; serve. (Potato salad can be covered and refrigerated for up to 1 day.)


 
Macaroni Salad
 
Author: 
Nutrition Information
  • Yield: 1 LP serving, 8 high protein servings
  • Serving size: 150 gm
  • Phe Per Serving: 41 mg
  • Mg phe/ Gm food: .27 mg/gm
  • Calories Per Serving: 327 kcal
Recipe type: Salad
Prep time: 
Cook time: 
Total time: 
What is a BBQ without all of the salads? This classic creamy pasta salad is easy to make and very low in phe. If you look carefully there is very little difference between the ingredients in this and the potato salad (just a little extra mayo and lemon juice), so it is super easy to get both salads out at the same time with little extra effort. Make sure you properly drain the pasta and blot it dry, otherwise it becomes a diluted mushy mess.This recipe is enough for 1 pound of pasta, so divide it as needed for those requiring a low protein diet.
Ingredients
  • 40 gm Aproten Rigatoni, or small lp-pasta of choice per serving [12 mg]
  • High Protein Portion 1 box of Macaroni or small pasta of choice
  • 30 gm (2 tablespoons) distilled white vinegar [0 mg]
  • 30 gm (2 tablespoons) fresh lemon juice [3 mg]
  • 50 gm (1/2 small) red onion, minced [13 mg]
  • 50 gm (1 stalk) celery, chopped fine [10 mg]
  • 50 gm (1) carrot, chopped fine [16 mg]
  • 50 gm (1/4) red pepper, chopped fine [21 mg]
  • 30 gm (2 tablespoons) finely diced pickle or sweet pickle relish [4 mg]
  • 30 gm (2 tablespoons) pickle juice [0 mg]
  • 240 gm (1 cup) mayonnaise [185 mg]
  • 10 gm (2 teaspoons) Dijon mustard [24 mg]
  • 1 tablespoon sugar [0 mg]
  • 10 gm (1/4 cup) parsley, minced [15 mg]
  • Salt and pepper to taste (we like 1 tsp salt and ¼ tsp pepper) [0 mg]
Instructions
  1. Bring two pots of water to a full boil. Add a tablespoon of salt to each pot. Cook the Aproten pasta for about 7 minutes, until tender. (Other low protein pastas take a little longer). Cook high protein pasta for 10 to 12 minutes. Drain and rinse under cold water until cool. Shake out excess water and spread evenly over paper towels to dy for 3 minutes. Blot with more paper towels.
  2. Combine the remaining ingredients in a medium sized bowl and stir.
  3. Toss each serving of low protein pasta with 60 gm (1/4 cup) of the mixture. Add remaining mixture into the high protein pasta. Cover both and refrigerate for an hour.
  4. To make ahead: Prepare all ingredients aside from the low protein pasta a day in advance. Set aside 60 gm of dressing per serving of lp-pasta. Low protein pasta becomes hard once it goes in the fridge for too long, so you can do all of the prep the day before but cook the pasta on the day you need it.


 
Cole Slaw
 
Author: 
Nutrition Information
  • Yield: fourteen ¼ cup
  • Serving size: 50 gm
  • Phe Per Serving: 20 mg
  • Mg phe/ Gm food: .39 mg/gm
  • Calories Per Serving: 74 kcal
  • Phe Per Recipe: 82 mg phe
  • Calories Per Recipe: 1035
Prep time: 
Total time: 
Creamy coleslaw is delicious on its own and one of my favorite toppings on a veggie burger. This simple side dish is easy to make and using the prepackaged mix makes it even simpler. When you salt the cabbage it releases some of it's water, allowing the dressing to get absorbed and really cling to the slaw. The pineapple adds wonderful sweetness to this salad. Cole Slaw is something we feel comfortable buying at a store if we are pressed for time, but half the time we get it it has already gone a bit off. If you have the time, home-made is always nicer.
Ingredients
  • 400 gm (1 package of coleslaw mix, ½ medium head) cabbage, shredded fine [124 mg]
  • 100 gm (2) carrots, peeled and shredded [31 mg]
  • 1 teaspoon salt
  • 50 gm (1/2 small) red onion, minced [13 mg]
  • 120 gm (1/2 cup) mayonnaise [92 mg]
  • 5 gm (1 teaspoon) Dijon mustard [12 mg]
  • 60 gm (1/4 cup) crushed pineapple [10 mg]
  • 2 tablespoons white vinegar
  • fresh ground pepper to taste
Instructions
  1. Toss cabbage and carrots with salt in colander set over medium bowl. Let stand until cabbage wilts, at least 1 hour and up to 4 hours.
  2. Dump wilted cabbage and carrots into the bowl. Rinse thoroughly in ice water. Pour vegetables back into colander, pressing, but not squeezing on them to drain. Pat dry with paper towels.
  3. Combine mayonnaise, onion, crushed pineapple and vinegar into a small bowl. Dump cabbage and carrots back again into medium sized bowl. Add mayo mix; toss to coat. Season with pepper to taste. Cover and refrigerate until ready to serve.


 
Asian Slaw
 
Author: 
Nutrition Information
  • Yield: 8
  • Serving size: 102 gm
  • Phe Per Serving: 43 mg
  • Mg phe/ Gm food: .42 mg/gm
  • Phe Per Recipe: 345 mg
Prep time: 
Total time: 
This delicious slaw goes perfect with Asian Style Grilled vegetables or the Asian Portabella Burger.
Ingredients
  • 400 gm cabbage, shredded or 1 package coleslaw mix, [184 mg]
  • 100 gm (2) carrots, peeled and shredded [ 61 mg]
  • 50 gm (1/2) red bell pepper, very thinly sliced [13 mg]
  • 30 gm (5) scallions (5), trimmed and thinly sliced [10 mg]
  • 10 gm (1/4 cup) cilantro, minced [10 mg]
  • 60 gm (1/4 cup) crushed pineapple [ 9 mg]
  • 4 gm (1 teaspoon) freshly grated ginger [2 mg]
  • 30 gm (2 tablespoons) rice vinegar [0 mg]
  • 30 gm (2 tablespoons) lime juice [3 mg]
  • 24 gm (2 tablespoons) dark brown sugar [1 mg]
  • 30 gm (2 tablespoons) vegetable oil [0 mg]
  • 10 gm (2 teaspoons) sesame oil [0 mg]
  • 30 gm (2 tablespoons) La Choy soy sauce [47 mg]
  • 5 gm (1 teaspoon) sriracha red pepper sauce [5* mg]
  • salt and pepper to taste
Instructions
  1. Shred the cabbage and place in a large bowl. Using a peeler or a grater, peel or grate the carrots and place in bowl with the cabbage along with the bell pepper. Add scallions, cilantro and pineapple. Toss well to combine.
  2. In a small bowl or measuring cup, combing the ginger, oils, vinegar, lime juice, sugar, soy sauce and sriracha. Drizzle over coleslaw and toss well.
Jimaca Slaw
 
Author: 
Nutrition Information
  • Yield: 6 servings
  • Serving size: 105 gm
  • Phe Per Serving: 23 mg
  • Mg phe/ Gm food: .22 mg/gm
  • Calories Per Serving: 50 kcal
  • Phe Per Recipe: 140 mg
  • Calories Per Recipe: 300 kcal
Recipe type: Side
Prep time: 
Total time: 
If you have never had jicama, go to the store now and get some. It is crispy and delicious – perfect for a low fat slaw (yes, adults out there, I am listening). Where is it and what does it look like? In the produce aisle -- a little bigger than a grapefruit with a thin brown skin. It is light and refreshing side dish on its own, but the crunch factor transforms the southwestern portabella burger to a whole new level.
Ingredients
  • 60 gm fresh lime juice (1/4 cup) , from 2 to 3 limes [6 mg]
  • 2 gm Serrano chile (1/2 small) , stem, seeds and ribs removed, minced
  • 1 tablespoon honey [2 mg]
  • ½ teaspoon salt [0 mg]
  • 330 gm jicama (1), peeled and cut into matchsticks [56 mg]
  • 210 gm carrots (3), coarsely grated [65 mg]
  • 10 gm finely chopped fresh cilantro leaves(1/4 cup) [10 mg]
Instructions
  1. Whisk together lime juice, honey, serrano pepper and salt in a bowl
  2. Combine jicama and carrots in a medium sized bowl. Pour the dressing over the mixture and toss to coat. Mix in the cilantro. Let sit at room temperature for at least 15 minutes before serving.


 

link
5.0 from 2 reviews
German Apple Cake
 
Author: 
Nutrition Information
  • Yield: one 9 inch cake, 12 slices
  • Serving size: 1 slice
  • Phe Per Serving: 51 mg
  • Calories Per Serving: 247 kcal
  • Phe Per Recipe: 615 mg
  • Calories Per Recipe: 2963 kcal
Prep time: 
Cook time: 
Total time: 
This recipe has been a Thanksgiving tradition with my family for more years than I care to admit. I knew it was one that had to be adapted. With a food processor, it is literally made in minutes, but there is no need to share that. I peel the apples first, quarter them and use the slicing blade of the food processor for even slices. Feel free to change the fruit topping depending upon the season. I hope you enjoy it as much as we do.
Ingredients
  • 195 gm (1½ cups) CFL baking mix [117 mg]
  • ¼ teaspoon salt [0 mg]
  • 1½ teaspoons baking powder [0 mg]
  • 1 cup sugar [0 mg]
  • 6 tablespoons butter, cut into 24 pieces chilled [36 mg]
  • 57 gm (1 large) egg, separated [388 mg]
  • 1 teaspoon vanilla [0 mg]
  • 650 gm (4) Granny Smith apples, peeled and thinly sliced [46 mg]
  • 3 tablespoons sugar [0 mg]
  • 1 teaspoon cinnamon [3 mg]
  • 4 tablespoons butter, melted and slightly cooled [24 mg]
  • 30 gm (2 tablespoons) apple cider or apple juice [1 mg]
Instructions
  1. Preheat oven to 350 degrees. Generously grease a 9 inch spring form pan.
  2. Pulse baking mix, salt, baking powder and sugar in the food processor to mix. Add the butter, egg yolk and vanilla and pulse in one second intervals for 20 times, until it resembles cornmeal.
  3. Place mixture in pan. Do not pat down. Add the apple slices.
  4. Bake for 45 minutes.
  5. THE GLAZE: In the food processor fitted with the metal blade, combine the egg white, sugar, cinnamon, butter and apple cider. Mix for 30 seconds. Spoon on top of cake. Increase oven temperature to 375 and bake an additional 30 minutes.


 
Whoopie Pie
 
Author: 
Nutrition Information
  • Yield: 12
  • Serving size: 12
  • Phe Per Serving: 44
  • Phe Per Recipe: 477
  • Protein Per Serving: .9
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Making whoopie in the kitchen, now that is adventurous! Hands down, my new all time favorite dessert. Fluffy marshmallow creme nestled between two chocolate cakes - what’s not to love? Instant espresso really boosts the flavor of cocoa, which really helps in low protein recipes where we cannot use as much cocoa as we would like due to the phe content. Ghiradelli Cocoa is 2.05 mg/gm of phe. If you cannot find it, and need to substitute it for another brand make sure to adjust the phe. You can make the filling up to 24 hours in advance, just store in the fridge and bring to room temperature. The cakes can be made a few hours beforehand, but store in an airtight container. Assemble the pies just before serving.
Ingredients
  • Cakes:
  • 260 gm (2 cups) baking mix [156 mg]
  • 1 teaspoon baking soda [0 mg]
  • ½ teaspoon salt [0 mg]
  • 50 gm (1/2 small box) instant chocolate jell-o pudding [21 mg]
  • 40 gm (1/4 cup) Ghirardelli Sweet Ground Chocolate and Cocoa [82 mg]
  • 8 tablespoons(1stick) butter, softened [48 mg]
  • ⅔ cup brown sugar [5 mg]
  • 60 gm (1/4 cup) mayonnaise [46 mg]
  • 1 teaspoon vanilla [0 mg]
  • 1 teaspoon instant espresso dissolved in a tablespoon of hot water [0 mg]
  • 240 gm (1 cup) rice milk [21 mg]
  • 1 tablespoon apple cider vinegar [0 mg]
  • Filling:
  • 12 tablespoons (1½ sticks) butter, softened [72 mg]
  • 1 ¼ cups powdered sugar [0 mg]
  • 1 ½ teaspoons vanilla [0 mg]
  • ¼ teaspoon salt [0 mg]
  • 240 gm (2½ cups) Marshmallow Fluff [110 mg]
Instructions
  1. FOR THE CAKES: Preheat oven to 350 degrees. Line two baking sheets with parchment
  2. Whisk the baking mix, salt, chocolate pudding, baking soda and cocoa together in a medium sized bowl.
  3. In a large bowl, beat the butter and brown sugar together with an electric mixer on medium speed until light and fluffy, about 5 minutes. Beat in the mayonnaise, vanilla and espresso until combined, about 30 seconds, scraping down the bowl as necessary.
  4. Reduce the speed to low, and add in half of the dry mixture. Add in half of the rice milk and mix just until incorporated. Repeat with half of the remaining starch mixture, and the remaining rice milk. Add the remaining starch mixture. Add the vinegar, mix briefly.
  5. Moving quickly, using a medium cookie scoop, place a heaping (2 tablespoon) mound of batter 2 inches apart of the prepared baking sheet. Bake for 15 minutes, switching and rotating baking sheets halfway through baking. Let the cooks cool completely on the baking sheets, about 1 hour.
  6. FOR THE FILLING: Beat the butter and powdered sugar together in a medium sized bowl with an electric mixer on medium speed until light and fluffy, 2 minutes. Beat in vanilla, salt and marshmallow crème until incorporated, about 2 minutes.
  7. To serve, spread about 2 tablespoons of the filling evenly over the bottom of a cake then, press another cake on top of the filling. Repeat with remaining cakes.


 
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Pancakes -- yum! The ultimate comfort food. I must confess when things are crazy in our house or someone has had a bad day, we reach for Brunner - breakfast for dinner. This is very unchef-like and I am sure my instructors at school would not be impressed, but the kids love it. This recipe is so simple that Molly started making her own pancakes a few years ago.

Pancakes
Nutrition Information
  • Protein Per Serving: 12 mg per pancake
Ingredients
  • 60 gm (1/2 cup) of the pancake mix
  • 60 gm (1/4 cup) rice milk
  • ½ teaspoon fresh lemon juice (just a squeeze)


 
Is there anything more refreshing than Mint Oreo or Mint Chocolate Chip ice cream on a hot day? Serve this over a brownie and it is heaven! You can easily replace the Kinnitoos gluten free oreos with regular ones if you can afford the phe or chocolate chips for Mint Chocolate Chip Ice Cream.

Mint Oreo Ice Cream
Nutrition Information
  • Yield: 4 cups
  • Protein Per Serving: .32mg/gm
Recipe type: Dessert
Cuisine: American
Prep time: 
Total time: 
Ingredients
  • 360 gm rice milk ( 1½ cups)
  • 120 gm So Delicious Coconut beverage* (1/2 cup), plain, vanilla or unsweetened
  • 120 gm heavy cream (1/2 cup)
  • 30 gm macadamia nut oil (2 tablespoons)
  • ¼ teaspoon xanthan gum
  • ⅔ cup sugar
  • ¼ teaspoon salt
  • ½ tablespoon crème de menthe
  • ⅛ teaspoon peppermint oil (1 teaspoon if peppermint extract)
  • 6 chocolate kinnitoos, crushed (gluten free “Oreos”)
Instructions
  1. Pour rice milk, coconut beverage, and heavy cream in a blender with xanthan gum, sugar, salt, crème de menthe, and peppermint oil. Blend for 60 seconds. While blending, add the macadamia nut oil gradually to emulsify.
  2. Pour mixture into ice cream machine, and process according to manufacturer’s directions. Once the ice cream is almost set, add the crushed cookies. Transfer to a container and freeze until firm, at least 4 hours or up to 3 days.
  3. * If unable to find So-Delicious coconut beverage, increase Rice Milk to 480 gm (2 cups). Pour rice milk and ¼ cup dried coconut into small saucepan. Bring to a simmer, and remove from heat. Let steep overnight in the fridge, or at least three hours. Strain coconut and add remaining ingredients to blender.
BBQ season is here and these delicious burgers will make all of your carnivorous friends very jealous. These are my absolute favorite veggie burger in the world and are simple to make. Mushrooms are like sponges, they will soak up the marinade if you give them the time needed. Top with chipotle mayonnaise, avocado, tomato, red onion and jicima slaw. If there are any leftovers, make a nice taco salad for lunch the next day. (You can use the same marinade for chicken breasts or flank steak if you are also cooking for those not on a low protein diet but do not marinate for more than 30 minutes.)

[ingredients]

[method]


This pasta salad is wonderful to bring to any Barbeque. There is enough dressing and vegetables for 1 pound of pasta, so figure out what portions you need of high and low protein pasta and divide appropriately.The total phe in the recipe is 443 mg, so you can figure out how much phe is in your serving size.

P.S. If you use canned olives and I find out about it, I am coming to your house to yell at you.

Hi Everyone,

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With 4th of July around the corner and the hot [tippy title="Weather" href="http://www.weather.com/" header="on"]weather[/tippy] rolling in, it is time to light the grill. When I became a vegetarian, I felt a bit left out of this summer time ritual. Now I realize that veggies on the grill are absolutely delicious and the salads are wonderful. My favorite thing to make is the Southwestern Portabella burger with chipotle mayo and jicima slaw. No one would feel envious when they are devouring this spicy burger. You can get all of the ingredients in the supermarket, which is always a bonus.

If you like the Portabella burger, you can change up the flavors using the Asian grilled veggie or basil oil recipe, or simply garlic, olive oil and balsamic vinegar. The veggie burger recipe on the site is also delicious. Molly is going through a growth spurt and her phe allowance has been bumped. We started adding 200 gm of cooked short grain brown rice to the burger recipe in place of the Taste Connections Mix. We put the cooked rice food processor to make it sticky. It is a great binder and the burger is a bit sturdier. It is a nice way to boost the fiber as well (it raises the burgers about an extra 25 mg in phe each). Spend a little time getting toppings sorted for whatever veggie burger you choose. Everyone will enjoy them and a crunch factor like the jicima slaw really kicks it up a notch.

What is nice about all of the recipes is that they can be enjoyed by the entire family. For your carnivorous guests that cannot be without their meat, the same marinades are wonderful for chicken breast or a flank steak so this is truly an easy way to satisfy everyone.

When we go to family BBQs we ask a few people to make a recipe from the site to bring. My mom will make the potato salad, my aunt the pasta salad (she keeps a serving of everything on the side and I bring Molly's lp-pasta) and so on. We have found that the low protein pasta gets hard once it goes in the fridge for a few hours, so we get everything prepped the day before and add the pasta the day we need it (usually keeping an additional portion of the marinade and veggies set aside for another day). We are usually asked to do a grilled veggie platter because everyone cannot get enough of them. We also bring a little cast iron pan that can go directly on the grill for Molly and my veggie burger. We bring Cambrooke hot dogs as well and we are all set.

You should be all set for your 4th of July BBQ. I recommend making brownie bites (grease a mini muffin pan and bake for about 12 to 15 minutes -- recipe makes 30) and homemade ice cream for dessert. There are loads of low protein options out there but we find the rice milk one a bit to rice milky and the coconut one a bit too coconutty. A combo of them and a bit of heavy cream and in 5 minutes you will have the mixture in the ice cream machine. It is a fun thing for kids to do and they can come up with some pretty creative flavors. Another option is the famous flag cake which you can make with the yellow cake recipe.

Now that my kids are off for the summer, my attention needs to turn to them. I will be unavailable for the next two months for questions but will be back on the site once they are in school. Have a wonderful and safe summer!

Brenda

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