Hi, my name is Cynthia Lebowitz and I want to welcome you into the world of wholesome cookery for special diets. Three points I would like to stress from the very beginning:

1. KEEP THINGS SIMPLE
2. CHOOSE WHAT IS BEST AS HABIT WILL RENDER IT EASY AND AGREEABLE.
3. READ LABELS and ASK QUESTIONS.

Many of you will have this CD due to being put onto a diet of no refined sweeteners, yeast, gluten, methylxanthines, solanines, egg, dairy or corn. Therefore be assured that you can do this. Focus on what you can have, not what you cannot. Get out a paper and pencil and write down meals for the next 4-5 days and then repeat the process until you are able to reintroduce the items back into your diet.  Get creative. If you are used to eating out you will have more challenges but it can be done.

The recipes are meant to be changed to your tastes and dietary needs. Feel free to experiment with various grains, milks, nuts, meats, seasonings, etc. Try different seasonings than the ones listed. Go savory instead of sweet for breakfast. Top a breakfast waffles with veggies or thinly sliced meat in the cashew gravy for a hearty breakfast or lunch.

As to my own personal odyssey into wholesome cookery, it began in the 70’s when I became a vegetarian. Not knowing physiology I gave up meat but not refined products.. After opening several vegetarian restaurants we found desserts were popular and though using honey and molasses for our main sweeteners we still were consuming large quantities of ‘sugars’. When I began having symptoms of low blood sugar my husband and chiropractor, Michael Lebowitz immediately put me on what he then called an ‘adrenal recovery’ diet.

For several months we removed all concentrated sweets, including dates and honey from our home. For the first few nights I would dream of going into a restaurant and eating only desserts. I countered by praying to have the wisdom and strength to make better choices. Following doctor’s orders, when tired I drank water, rested and took supplements rather than eating to raise my blood sugar. This gave my adrenal glands the rest they needed and in the long run made a huge difference to my overall health today, some 30 years later.

While raising my children I was strict, giving them no juice or sodas in their early years, along with no refined sugars or honey. This has paid off and they are not sugar junkies, preferring fruit to candy and fruit juice and Spritzers (fruit juice concentrates in carbonated water) to soda.

And so it is that I share some of my recipes along with others from friends who have gone this same route.

My food preference lies in dishes that are quick and satisfying. Some of the main courses are baked and served in the same pot. Therefore I hope that you will not find recipes to be too time consuming or have ingredients that are hard to find. Ingredients are readily available in health food stores and many supermarkets today.  Recipes can be copied and your notes and changes can be downloaded to your computer.  Think of them as a skeleton whereby you can attach your own favorite ingredients and seasonings. If you do not like walnuts, substitute almonds, if you cannot do rice, substitute millet, if you are off gluten consider sorghum flour.

Remember that for every craving there is a substitute that will either curb or satisfy.  If you cannot find yours please email me at aktestkits@aol.com and we can look together. I love problem solving.

Tips:

1. Put together a menu plan of 4-5 days. Think what you normally eat and see where you can make some substitutions. For example: If you normally have cereal and milk and are off sugar and dairy consider shredded wheat or a puffed non-sweetened variety of cereal. Then blend a banana with water, and some almonds or almond butter for a creamy milk substitute (see recipe under diary substitutions).

2. Follow this routine menu, making substitutions where you can for the required time. If you know what you can eat ahead of time it will make life easy.

3. Don’t think what you can’t have but what you can have. Try something new: quinoa, elk meat, chestnut flour, or stevia. Sucking on frozen black cherries can be as good as a piece of hard candy or ice cream.

Key Seasonings & Ingredients used in many recipes:

• Red, green, black and white peppercorns
• Fresh Ginger
• Fresh Garlic and garlic powder
• Cumin powder
• Coriander powder
• Lemongrass (fresh or dried)
• Curry Leaves
• Garam Masala – McCormick and Frontier usually are solanine free
• Coconut Milk & Powder - (avoid aluminum coated cans, and opt for these that come in cardboard containers if possible or dried)
  • Powder: Chaudoc Instant Coconut Milk Powder
  • Aseptic: Kara UHT Natural Coconut Cream
• Chicken & Vegetable Stock (Imagine Brand)
• Brown Rice Tortillas

If you are unfamiliar with Solanines or Methylxanthines I have included 2 papers written by my husband, Michael Lebowitz DC and Ami Kapadia MD. Please read them as they may help in your health issues.

Because the recipes can be varied and when using sizes such as 1 large as opposed to 1 c know that you may have to tweak them. After having several restaurants I also realize that no one will like the same recipe so don’t let one turn you off from trying it with different seasonings, meats or grains.

Enjoy experimenting with your taste buds.

A good site for nutritional information of most foods.