When we first held our daughter in our arms, my husband and I became a family. She looked just like the Gerber baby – chubby and the picture of health – and we were walking on air. Six days later we fell, and fell hard. We received a phone call from the Inherited Metabolic Disease Clinic at Westchester Medical Center. Her newborn screening tests had indicated that there was a problem, and we needed to come in right away. It was a Friday afternoon before a holiday weekend, but someone, we were told, would be waiting for us – never a good sign. We were told that our baby had phenylketonuria (PKU), a rare genetic metabolic disorder, and that she would need to be on a medically restricted diet for life – or she would suffer brain damage. Our world came crashing down. Our daughter’s neurological integrity was at risk and what she ate (or did not eat) would greatly determine her future. Like all parents of newly-diagnosed infants with PKU, I struggled to figure out what to feed my daughter. I was taught how to carefully measure and calculate her phenylalanine intake on a daily basis. What no one taught me was how to cook for her. Books, articles and professionals all recommended introducing low protein foods early so a child could develop a taste for them – but did this mean she was condemned to eat foods that I would not find palatable? I looked into my baby’s eyes and promised her that PKU was not going to get in the way of her enjoyment of food. I soon realized that this promise meant that I had to take on a job I never expected (and, honestly, one for which I was not qualified): personal chef. In the beginning, I had nothing to show for hours worth of labor except for a kitchen that was in a constant state of disaster. I had no room to put another pot on the counter, a child screaming from hunger and nothing for dinner. I cannot begin to tell you how many times my husband came home from work to find me sitting on the kitchen floor in tears. He would quietly do the dishes, put our daughter to bed and pour me a glass of wine (definitely a keeper). I bought every kitchen gadget ever known to man (after all, you never know when a two year-old might need a pizelle or a pierogi). If the television was on and it was not Sesame Street, it was a cooking show. Cookbooks and culinary magazines were my version of light reading. I became fascinated with the science behind baking. I thought if I could understand the “how” and “why,” it would help me in adapting recipes to suit the low-protein diet. After years of fiddling, hundreds of attempts and thousands of tears of frustration, I finally started to experience success. While pleased with the progress that I made, I knew it could go further. I recognized that I needed the expertise of others. I enrolled in the Chef Training Program at the Natural Gourmet Institute for Health and Culinary Arts in New York City, one of the only vegetarian-based culinary schools in the United States. Our final ‘graduation’ project was a Friday Night Dinner, where the school converted into a restaurant that seated about one hundred people for dinner. We prepared a four-course gourmet vegetarian meal, and I adapted it for the PKU diet. As I stood in front of all of the diners and saw my daughter’s smile, I realized I could finally get up from that long, hard fall caused by a few drops of blood on a sheet of paper and a dreaded phone call. I had gained the skills and confidence I needed. I had let go of the resentment that I had at always being stuck in the kitchen, and re-established the love of cooking I once had. But most importantly, I honored my promise to my baby girl. It only made sense to find a way to share what I have learned and help an underserved population experience the joy of food – a joy that most are able to take for granted. My list of recipes have expanded with my waistline, but it was always my hope to create a space where this incredible low protein community could share their recipes was well. Thanks to our merger with PKU News, the technology behind How Much Phe, we were able to join forces to create this new site. The organization is called Cook for Love, because whether a parent of a child with PKU, a young woman struggling to get back on diet so she can have a healthy baby, a grandparent, an aunt, uncle, boyfriend, girlfriend or friend, that is what you must do.
Apple Cider Donuts
Once Fall rolls around, it is time to go apple picking. Part of that tradition is getting your hot apple cider and a warm apple cider donut. No need to skip out on that part now!...
Apple Pie
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...
Apple Sage Stuffing
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....
Asian Flavored Grilled Vegetables
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...
Auntie B's Pretzels
I know there is already a delicious soft pretzel recipe on the site, which is like a super pretzel BUT I had an Auntie Ann's pretzel at a mall and knew I needed to make a low...
Bagels
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...
Baked Mac & Cheese
The super easy mac & cheese recipe is our go to for a quick stove top meal. That being said, sometimes you need that extra comfort of baked mac & cheese topped with buttery bread...
Balsamic Onion Jam
This delicious jam adds an incredible pop of flavor that is great on sandwiches, pizza and galettes. It is Tom Colicchio's, owner of 'wichcraft, recipe. While it takes awhile...
Banana Bread
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...
Basic Stir Fry Sauce
We have a stir fry of some sort pretty much every week (Wokin' Wednesdays). It is a quick and easy family recipe, with the only difference being we add a protein source to ours...
Beer Cheese Dip
If you are going to make pretzels, I am going on the assumption that you are as crazy as I am. Therefore, here is your cheese dip to go with it. This cheese dip is also great...
Biscotti
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...
Blondies
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)....
Blueberry Muffins
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...
Boston Faked Beans
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,...
Braised Briskphet
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...
Braised Smashed Potatoes and Celeraic Root
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...
Breakfast Sausage Patties
Apparently I casually mentioned to Jenn Beazer that I would attempt a breakfast sausage recipe for Family Camp this year. Good thing she was taking notes and reminded me because...
Breakfast Strata Bake
This is a great recipe for a special breakfast or if you are serving a group. You can change out the veggies, herbs and low pro cheeses to your favorite, and add some Morning...
Broccoli Soup
This is comfort food at its best. We like the little florets in the smooth soup, but if you prefer a completely pureed soup then don’t be fussy about breaking the florets into...
Brownie Shortbread
A buttery crisp cookie is my favorite treat. Add some chocolate on top and well I am in heaven. These bar cookies are easy to make and taste so delicious. The base is the same...
Brownies
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...
Buffalo Pinwheel
We all get in a lunch rut. Pinwheels are the way out! You can make them the night before and then slice and place in your lunch box. There are loads of different fillings --...
Buffalo Things
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...
Burger and Hot Dog Buns
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...
Butter Sage Sauce
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...
Buttercream Frosting
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...
Butternut Squash Mac & Cheese
I thought it might be good to have a low pro pasta dish added to the Thanksgiving Pheast this year. I used dried stuffing bread to bump up the Thanksgiving flavors, but use what...
Butternut Squash Ravioli
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....
Butternut Squash Stew
This is one of Molly and my favorite dishes. The potatoes make this a heartier meal, but feel free to leave them out to lower the phe. To make this a family meal, remove a portion...
Butternut Squash with Carmelized Apples
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...
Caesar Salad
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...
Carrot Cake
Carrot Cake is a tradition in our house for Easter and a tie for Strawberry Shortcake for my Mom’s favorite birthday cake. I knew I had to get the recipe just right or my Mom...
Cauliflower Steak
If you want a wow factor restaurant worthy entree, try cauliflower “steaks." They are a great base to loads of amazing dishes. Whatever you do with a chicken breast, you can...
Chocolate Chip Cookies
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....
Chocolate Ganache
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...
Chocolate Ice Cream
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...
Chocolate Marble Cake
We are not huge overly sweet fans in our house. Bundt or sheet cakes with a glaze or dusting of powdered sugar vs frosting are our thing. This cake, with it's hint of nutmeg...
Chocolate Zucchini Muffins
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...
Choux Pastry
This pastry is used for cream puffs, eclairs, churros and profiteroles. It normally contains about 4 eggs so would be quite high in protein. To replace some of the egg, we are...
COFFEE CAKE
A simple coffee cake is such a lovely treat on a Sunday. This super rich cake with its crumbly top and cinnamon swirl center will be a favorite at any brunch table. It freezes...
Coffee Cake Cookie
In general, I am not big on sweets. That being said, never, ever leave me alone with a crumb top coffee cake. Last week my niece came over with Gilmore Girl Coffee Cake Cookies...
Cole Slaw
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....
Cook for Love Baking Mix
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...
Cook for Love French Toast
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...
Cook for Love Multipurpose Dough Base
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....
Cook for Love Pancake and Waffle Mix
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...
Cook for Love Pancakes
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...
Cook for Love Pizza Dough
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...
Cook for Love Waffles
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...
Cook for Love's Fresh Pasta
This is a versatile recipe that you can use to make lasagna sheets, ravioli, pierogi, tortellini, manicotti or just plain spaghetti or linguini. You can change it up by replacing...
Corona Bread (No Yeast Quick Bread)
I know everyone is struggling to make bread given the scarcity of yeast during this pandemic. I am learning about sourdoughs, but think it might take me awhile to adapt that one....
Cranberry Orange Sauce
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...
Cream of Veggie Soup
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....
Cream Puff
My very kind aunt brought over homemade cream puffs and I knew once I had a bite I needed to adapt these for Molly. The same easy pastry batter that makes the light and airy cream...
Creamy Cajun Pasta
When a certain someone got back from a trip to New Orleans, I knew she would have missed out on some cajun dishes so this was her welcome back dinner. This dish comes together...
Crepes
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...
Crescent Rolls
I decided it was time to change up the biscuit at Thanksgiving and add a buttery crescent roll to the pheast. Don't be frightened by the prep time -- most of it is the dough in...
Croissants
Izzy, this one is for you. In my opinion, nothing is more decadent than the flaky buttery layers of a croissant. That and a cup of cappuccino and I am in heaven. I want to be...
Crunchy Granola Bar
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...
Drunken Noodles
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...
Easy Veggie Nuggets
These nuggets are more like a fritter; they are super crisp and light. They are low in phe and high in calories so a good choice when levels are high and they are super easy to...
Eggcellent Breakfast Mix
Molly wanted low protein eggs that were 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...
English Muffins
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...
Fancy Jam Dots
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...
Flaky Pie Recipe
Confession time -- this recipe is a failed puff pastry attempt. It is super sturdy, super flaky, super delicious but the darn thing will not poof. (Not to worry, still working...
Focaccia
Focaccia is the first thing I reach for in a bread basket. I love the crisp bottom and soft chewy texture. Top that bad boy with olives, grape tomatoes, rosemary and salt, and...
Fried Pickles
Fried Pickles are a great appetizer or snack, but have you ever added it to a sandwich? Those ones that are sliced thin down the length of a pickle are great on a wrap with shredded...
Garlic Herb Buns
These are quite possibly one of the tastiest things I have made. They are a spicy pinwheel for my savory loving daughter and a perfect accompaniment to pasta. You can easily use...
German Apple Cake
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...
Gingerbread Cookies
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...
Gingered Sugar Cookies
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...
Glazed Carrots
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...
Glazed Pumpkin Donuts
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...
Goo Goo Clusters
Well I am in Nashville doing a cooking demo and knew i needed to adapt these local gems for people on low protein diets. As always, my favorite lower protein chocolate is Make...
Grace's Molten Lava Cake
This recipe is for Gracie, an amazing middle schooler, who presented her own slide show and speech to 150+ medical students about PKU. She did such an amazing job and the metabolic...
Graham Crackers
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...
Grilled Vegetables with Basil Oil
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...
Hand Held Apple Pie
These delightful little treats store beautifully in the freezer (uncooked). Bake when you want a special dessert. Top with non-dairy vanilla ice cream or whipped cream if you really...
Hello Dolly Bar
Hello Dolly Bars are a delicious gooey cookie that borders on candy. It is also known as a magic bar. The buttery shortbread, chocolate, butterscotch and coconut layers with condensed...
Herbed Cheese Spread
This is delicious as a base in a spring time galette, a spread on a sandwich or cracker. If you want to get fancy, you can roll it into a log an refrigerate for an hour, then...
Honey Puffs Cereal
Finding a cereal that is good when your tolerance is low is a challenge. The ones that are possibly suitable tend to be super sweet and over 60 mg for a small bowl. The low...
Hot Cocoa Mix
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...
Hot Cross Buns
This recipe is very similar to the yeasted donut dough. The dough is a little sticky so the best approach for easier shaping is to make the dough the night before, place in an...
Instant Pho Base
After the disappointing results from How Much Phe's analysis of various instant pho bowls, I thought I better have some good news for you. You can make this base and store in...
Irish Stew
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...
Jackfruit Tacos
My daughter loves the texture of jackfruit and we have been using it a lot during this quarantine. One of her favorites versions is for tacos. At school, she combines the package...
Jeez Its
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...
Jicama Slaw
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...
John's Apple Muffins
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...
Katie's Chocolate Cupcakes
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...
KFC- Kentucky Fried Cauliflower
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...
Kit Kat
Gimme a break, gimme a break, break me off a piece of that kit kat bar. To create the break, just push two chocolate covered wafers together before they set, or "glue" them together...
Lasagna
This is quite possibly my daughter’s favorite meal. It is very time consuming to make but you can take a short cut by substituting the home-made pasta with either ready made...
Lefse
I have had a few requests for Lefse, which is a Scandinavian potato flatbread. I believe it is typically brushed with melted butter and a little salt, or butter and cinnamon...
Lemon Cream Cheese Squares
Portable cheesecake with a crumb top. Yes, please! This creamy lemony delight tastes just like a high protein cheesecake, which happens to be my favorite cake of all time. Prior...
Linguine with Roasted Vegetables & Brandy Cream Sauce
This is a lovely rich pasta that is fancy enough for a special meal, yet simple enough to make during the week. The creamy sauce and sage pairs so nice with the sweetness of the...
Linzer Cookies
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...
Lo Mein
Lo Mein is a perfect change up from the pasta drudgery. It is relatively easy to make and you can add the veggies of your choice. You can also make quadruple the sauce and freeze...
Macaroni and Cheese Sauce
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...
Macaroni Salad
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...
Make-ahead Biscuits
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...
Mashed Potatoes
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...
Matzo Ball Soup
This recipe is for my pal Ethan. It took awhile to get a nice soft light matzo and they are more tempermental than I would like, but those that worked are AMAZING! Expect to lose...
Mediterranean Scones
My daughter is a savory loving fiend and needed some more breakfast options. She loves the cheddar, bacon and chive scones so I needed to find a variation of them. These scones...
Mexican Rice
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...
Minestrone Soup
This is a hearty soup that if served with homemade breadsticks can make a nice dinner on its own. We tend to add a can of cannellini beans to the high protein portion, but the...
Mint Oreo Ice Cream
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...
Mongolian Eggplant Noodles
As my daughter gets older, I am realizing I need a lot more quick pasta meals on the site. She often grabs lunch when at work so needs something lower and filling to make for...
Morning Glory Muffins
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....
Mushroom Bolognese
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,...
Mushroom Fajitas
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...
Mushroom Taco Filling
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...
Naan
Indian dishes are one of our favorite ethnic foods to make and to order. They would not be complete without some delicious Naan. I will be honest, I have used the dough from...
No Bake Pumpkin Cheesecake Bites
Confession time. I have tried making a low protein cheesecake for awhile. When violife came out with their vegan cream cheese, I thought my problems were solved. I whipped up...
Not Dogs
So about five years ago my sister took me to this amazing restaurant in NYC called Dirt Candy. Amanda Cohen, who attended the same culinary school I did, was the owner and never...
Old Fashioned Molasses Cookies
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...
Onion Rings
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...
Oven Baked Spicy Fries
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...
Oven Roasted Glazed Brussel Sprouts
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...
Oven Roasted Portobellos
This is my go to rich and delicious "special" meal for both Molly and myself. The gravy over mashed or smashed potatoes and celeriac root is such an amazing entree. Marinating...
Owen's Zucchini Bread
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....
Pamela's Bite Sized Apple Fritters
This recipe is for Pamela. These delicious fritters take minutes to make -- just mix up the batter, add the apples and fry. They are a sweet, warm and fluffy treat but only keep...
Pasta Alfredo
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...
Pasta Salad
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...
Peach Crumble
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...
PeaNOT Butter Eggs
Damn you Reeses Peanut Butter cups for being so delicious and high in protein! My husband's side of the family all love peanut butter cups and always have them in their fridge....
Penne a la Vodka Sauce
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 –...
Phelafel
Falafels are one of my favorite special treat lunches so I knew that I needed to figure out a way to make a chickpea-free little croquette for my little girl. They are delicious...
Pierogi
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...
Pita Bread
CFL's multipurpose dough base keeps in the fridge in a lightly oiled ziploc bag for up to a week. This means you can pull out what you need (roughly .5 mg/gm) and make fresh rolls,...
Pizookie
Grandpa is a chocolate chip cookie lover. For his birthday, I knew we needed to make a giant chocolate chip cookie cake. This recipe is super delicious and heavenly when served...
Pizza Bites
For those that love savory, these are a perfect after school snack and a great appetizer for New Year's Eve and Super Bowl Sunday. If we have any leftover pizza dough on hand,...
Porridge
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...
Potato Au Gratin
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...
Potato Cassava Latkes
With Hanukah coming up soon, I figured I better start playing with a latke recipe. Potato latkes traditionally have egg to help bind. That leaves us in a bind (get it bind - cause...
Potato Pizza
The potato pizza at Sullivan’s Bakery was the inspiration behind this recipe. The first time I had it I knew I needed to adapt it for my potato loving girl. It is amazing that...
Potato Salad
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...
Pound Cake
This is our new favorite cake recipe. Super rich but not that sweet. The lemon crunch topping is optional, but worth doing. This is a nice base for a bunch of different cakes....
Pulled Jackfruit
Jackfruit has the uncanny ability to mimic meat in certain recipes. Pulled Jackfruit is one of our favorites. Serve it on a bun with some coleslaw and you are in for an incredible...
Pumpkin Bread
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...
Pumpkin Brownies
These are super simple and super delicious treats once the cool weather starts to roll around. You can even do a brownie and pumpkin swirl if you are feeling adventurous -- just...
Pumpkin Pie
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...
Pumpkin Raisin Cookies
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...
Pumpkin Scones
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...
Pumpkin Snickerdoodles
These are the perfect fall cookie for all of you pumpkin lovers! The leavening power of baking soda and cream of tartar causes the cookie to rise and fall quickly, giving it that...
Quiche Me
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...
Quick Churros
This is really a donut recipe, but if you pipe the batter with a large star tip you can get a churro type donut. Let the piped dough sit in the fridge for at least an hour, up...
Quick Cinnamon Buns
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,...
Quick Hot Pot
This spicy brothy asian noodle soup is perfect when you are feeling a little under the weather. You can change up the veggies to whatever you like. Jovial cassava spaghetti is...
Raspberry Crumble Bars
These delicious bars are a treat anytime of the year. The base recipe is the same as the spritz cookies and the hello dolly bars, brownie shortbread and lemon cheesecake bars...
Ratatouille
A perfect late summer meal for the abundance of veggies from your garden or the local market. (And also a really cool way to get kids to try something new after seeing the movie!)....
Refried Butternut Squash
This dish is great as a side for tacos and low pro mexican rice, but also a delicious filling in a quesadilla with sautéed greens and your favorite vegan cheese, a layer in mexican...
Roasted Eggplant Dip
This is a favorite when we are having a mediterranean style meal. It is perfect with baked low pro pita chips, with phelafels, in a sandwich or wherever you would use hummus....
Roasted Portobello in Red Wine Sauce
As a vegetarian for over 20 years, portobellos are one of my favorite "go to" vegetables for an entree. They absorb flavors like a sponge. Marinating the mushrooms for a few hours...
Roasted Vegetables
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...
Roll-Out Sugar Cookies
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...
Royal Icing
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...
Salted Toffee Crunch
This is a great and easy snack that everyone will devour. You can easily switch out the snack factory pretzels for your favorite low pro brand, but I like the flatness for this...
Sandwich Bread
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,...
Savory Cheddar Chive Scones
My daughter and her friend went out for coffee two weeks ago and her friend came back with a cheddar chive scone that my daughter was eyeing enviously. I am not sure why I never...
Savory Noodle Kugel
Ethan, my savory loving friend, this one is for you. This simple recipe will be a welcome addition to your Hanukkah table and is the epitome of comfort food. Feel free to add...
Scones/Irish Soda Bread
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...
Shepherd's Pie
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...
Shortbread
Shortbread is one of the simplest but most delicious cookies to have with a cup of tea. It was an absolute nuisance to adapt – the butter just eeked out of the dough, leaving...
Sloppy Janes
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...
Snickerdoodle
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...
Soft Pretzels
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....
Sour Cream Frosting
This frosting has a slight tang to it and is a lovely substitute for cream cheese frosting. When you brown butter, you get a delicious slighty nutty flavor that is to die for....
Southwestern Portobello Burgers
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...
Spicy Jackfruit Nuggets
Spicy Chicken Nuggets from Wendy's are a favorite fast food choice for my son. I wanted to make a version for Molly and my God are these tasty. They are SPICY. If you do not...
Spicy Pumpkin Cake
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...
Spritz Cookies
'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...
String Bean Casserole
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...
Stuffing Bread
I will be honest, I only make this bread once a year - at Thanksgiving. It is a super flavorful and soft bread that is perfect as a more flavorful base for stuffing and for a...
Sugar Cookies
These drop sugar cookies are a perfect tea time snack that everyone in the family will enjoy. I bake one test cookie and if it is too poofy I add an extra tablespoon of water....
Summer Galette
This is a delicious treat for a brunch, lunch or dinner and is a full meal when served with a nice salad. The pastry is super durable and if you need it to travel, you can always...
Super Easy Mac & Cheese
This is a very quick cheese sauce that is delicious for Mac & Cheese, but also on stuffed baked potatoes, broccoli and cauliflower and French Fries. I freeze in those 2 oz. silicon...
Super Fast Gravy
My daughter would pour gravy on top of everything if she could. This recipe is super easy, and very tasty. Hunt down and find Bisto (you can order on Amazon if you do not have...
Super Soft Flatbread Wrap
This wrap has more substance than a tortilla -- more Gordita, pita like. It is super soft and crazy study. Best of all it freezes beautifully and is still pliable when it defrosts....
Tempura Cauliflower
Please note that this tempura batter is the almost the same batter used in Buffalo Things. I recommend you make it for your Chinese Food Extravaganza, then add the spices and...
Thai Red Vegetable Curry
When I want to get some bulk cooking out of the way, I make this recipe, vegetarian chili and ratatouille at the same time. They all use the roasted eggplant and zucchini as the...
Toasted Bread Crumbs
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...
Tortilla Mix
This is a super low mix that does not take long to make and the tortillas are soft and pliable. It is perfect for quesadillas, fajitas or taco night. You can make larger ones for...
Tortilla Soup
This recipe is from one of my favorite Cookbooks, Vegetarian Cooking for Everyone. You want to start with a flavorful stock and I rarely have time (or the inclination) to make...
Tortillas (Yeasted Dough)
If you keep the dough base on hand, these are easy to pull together. These tortillas freeze well so you can even prepare quesadillas using Daiya cheese (the havarti wedge with...
TuNo Phesh
This meal takes about 10 minutes to prepare. It tastes best the next day, but even an hour in the fridge is enough for the flavors to meld. The capers and their brine along with...
Twix Treats
Twix are my husband's favorite candy so I knew I needed to adapt them for my daughter. If you have CFL roll out sugar cookies made, these are a cinch. You can also substitute...
Upside Down Apple Pancake
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...
Vanilla Ice Cream
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...
Vanilla Mug Cake
So first you need to make the mix, recipe in the ingredients list below. Then you just make dessert in 30 seconds and cook for 90 to 120 seconds. You are welcome! PS - Please...
Vanilla Mug Cake Mix
Make up this mix, store it in the freezer. Add 1/2 cup to a mug with 3 tablespoons of your favorite non-dairy milk, whisk and microwave for 90 to 120 seconds (depending on power...
Vegetable Pakoras
Indian is one of our favorite cuisines and there is nothing we love more than "nibbly bits" or appetizers. These pakoras are essentially our favorite vegetables dipped in a spicy...
Vegetable Pot Pie
This is Molly's traditional Easter dinner and all time favorite meal. The sturdy pie pastry is a labor of love but so worth the effort. If you are having a crazy busy day and are...
Vegetable Stir Fry
The key to a stir fry is to have everything prepped and ready to go before you put on the wok/skillet. Have your sauce ready to go and cut have veggies into uniform bite-sized...
Vegetable Tacos
We started doing Taco Tuesday in our house. We change up the filling and sometimes make burritos or enchiladas, but Tuesday is Mexican. This is my favorite of my taco recipes....
Vegetarian Chili
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...
Veggie Balls
These delicious veggie balls are great to have in the freezer. They are nicely spiced with a little kick, so if making for a toddler, cut the spices in half. We typically serve...
Veggie Burger #2
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...
Veggie Noodle Soup
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...
Veggie Nuggets
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,...
Veggie Nuggets - Praeger style
Dr. Praeger's broccoli bites are great, but our kids need more variety. You can add your favorite veggies or whatever you have on hand. Just keep the potato and baking mix amount...
Vegurkey Vegetable Patties
While roasted portobellos 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....
Whiskey Cake
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,...
Whoopie Pie
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...
Yeasted Donuts
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...
Yellow Cake
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...