Documentos de Académico
Documentos de Profesional
Documentos de Cultura
TM
STEPHEN RICHARDS
Credits
Photography
Season Atwater at seasonatwaterphotography.blogspot.com Molly Gumner of Molgu Design at molagu.com
Recipe Development
Linda Coltrin, Gregorys Wheat Shop, Bountiful, Utah David DiCorpo, The Cooks Warehouse, Atlanta, Georgia Molly Gumner of Molgu Design at molagu.com Carrie Matthews, Bosch Kitchen Center, Orem, Utah Jessica Parker of Blind Pig, New York, NY Brad Petersen of Chef Brads Grainology at chefbrad.com Elizabeth Scoggin, Boise, Idaho
Look inside for this symbol and see how Xagave saves you calories & sugar!
No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of an authorized representative of BetterBody Foods & Nutrition, LLC or Stephen Richards. To purchase a copy, please contact BetterBody Foods & Nutrition, LLC at www.Xagave.com or 866.404.6582.
Medical Review
Thomas Dickinson, M.D. Board Certified Internal Medicine, Gastroenterology
Acknowledgements
There are so many people deserving of acknowledgment in an undertaking like this that it is truly impossible to name them all. I want to thank the hundreds of customers, with whom I have had the opportunity to share Xagave and these recipes, for their continued encouragement to bring these recipes to life through this book. I want to thank my wife, Corrie, and my children Harrison and Harly, who provided the much needed understanding and support, and multiple taste tests, to make this happen and who remain as excited about this book as I am. Thank you Dr. Tom Dickinson for researching the health benefits of Xagave and helping me to understand the importance of both a low GI diet and Inulin. Thank you Chef Brad, Molly Gumner, Mike Bononi, Carrie Matthews, David DiCorpo, Jessica Parker and Linda Coltrin for contributing recipes and ideas. Thank you Season Atwater for the great photography work and to Hugh Milstein for his post-production digital enhancements that make the food look as great as it tastes. But most of all, thank you Molly Gumner for your commitment, time and effort in creating the beautiful and creative layout that make this book such a pleasure to read, view and use.
Contents
Credits. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Acknowledgements. . . . . . . . . . . . . . . . . . . . . . . . . . . . . Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . History of Agave . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Health Benefits. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 3 6 7 9 12
Foreword
I am so excited to be a part of this life-changing cookbook and forever grateful that Stephen Richards brought the amazing Xagave into my kitchen! His message about healthier cooking and baking using Xagave instead of sugar interested me, but it was his passion for creating delicious, healthful recipes working in the kitchen, experimenting, taste testing, and perfecting the recipes - that sold me. Ive always been a healthy eater and have strived to serve healthy meals to my family. The problem was that so many recipes contain less-than-healthy ingredients to ensure great taste. Sugar is an obvious culprit in desserts, but it is also a mainstay ingredient in sauces, dressings, and so many other recipes. If you can get rid of white sugar and not sacrifice flavor, why wouldnt you? Since my first batch of cookies sweetened with Xagave, I have been a total Xagave fan! The taste is amazing! Even the simplest things can be made better with Xagave. One favorite in our house is Xagave-Sweetened Vanilla Milk. After school, my kids (along with their entourage of friends) head into the kitchen and make a batch of Xagave Vanilla Milk simple (organic low-fat milk, pure vanilla and Xagave), healthy, yet a HUGE treat. It tastes just like a high fat, sugarladen vanilla milk shake, but without all the sugar and fat. I believe that life should be a celebration and good food to is integral to its success! I recently had some friends over for a candlelit summer dinner under the stars. We sat for hours eating, laughing, sipping sangria ... the flavors were incredible. After we finished, I told everyone about Xagave and how I had used it in my glazed salmon, summer salad and grilled peaches all recipes usually made with sugar. By my friends enthusiastic response, I knew our Xagave family was growing! You will be delighted by the recipes in this book they are both delicious and easy to make. I can confidently recommend exchanging Xagave for sugar in just about any recipe. Congratulations on purchasing this book. I think that it will change your life for the better and make the celebration that much sweeter. Xagave truly is Where Delicious Meets Nutritious. Molly Gumner Mom, Part-time Chef, Graphic Designer, Fitness Enthusiast
The Health Benefits of Inulin. . . . . . . . . . . . . . . . . . . . . 14 The Glycemic Index. . . . . . . . . . . . . . . . . . . . . . . . . 15 The Powerful Benefits of Combining a Low GI Diet and Inulin . . . 16 Taste, Texture & Cooking Qualities . . . . . . . . . . . . . . . . . . . . . 19 Types of Agave Nectar. . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Cooking Properties . . . . . . . . . . . . . . . . . . . . . . . . . 24 Altitude Adjustment Chart For Baking . . . . . . . . . . . . . . . 27 Healthy Substitutions for Eggs & White Flour. . . . . . . . . . . . 29
Recipes
Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Fruit Jams . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Breads & Quick Breads. . . . . . . . . . . . . . . . . . . . . . . . . . . Appetizers, Small Plates . . . . . . . . . . . . . . . . . . . . . . . . . . & Side Dishes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Salads & Salad Dressings. . . . . . . . . . . . . . . . . . . . . . . . . . Quick & Easy Gourmet Meals . . . . . . . . . . . . . . . . . . . . . . . Sauces . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Healthy Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Kids Stuff . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Beverages. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Healthy Shakes & Smoothies . . . . . . . . . . . . . . . . . . . . . . . . Xagave After Dark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Recipe Index & Nutritional Data. . . . . . . . . . . . . . . . . . . . . . 30 48 52 64 64 74 90 118 128 166 174 174 190 203
Introduction
Use Xagave . . . Live Healthy
Because Xagave is an all-natural, calorie-saving, low Glycemic Index (GI) sweetener, it can be an Welcome to the world of Xagave! This book gives you a complete overview of the history, health benefits and cooking qualities of this wonderful, all-natural sweetener, in addition to many delicious recipes. When you incorporate Xagave into your diet, you will lose weight, be more energetic and enjoy better health. effective tool in reducing calories and losing weight, increasing energy, improving health, boosting your immune system, improving regularity and increasing bone density. Xagave is a low GI food and contains Inulin, a water-soluble dietary fiber that supports a healthy lifestyle. This book will show you how easy it is to incorporate Xagave into your life by using it in healthy and delicious foods that are fast, easy and simple to prepare.
There is little doubt that the consumption of sugar, corn syrup, white flour, and transaturated fats all key ingredients in processed foods is the leading cause of obesity. Processed foods are highly caloric, have a high Glycemic Index (GI) and lack nutritional value. Studies show a high correlation between obesity and the chronic diseases of diabetes, heart disease and cancer. The good news is that a change in diet can help prevent these diseases and Xagave will set you on the path to healthier living.
History of Agave
Archeological findings show that various peoples in Mexico have used many different species of the agave plant for more than 9,000 years. Agave has been used in beverages, as a condiment to foods, as fiber in ropes and clothing, and as wood beams in construction. In the modern era, most people recognize the term agave in connection with tequila. The nectar derived from the Agave Tequilana plant has been used to make tequila for well over 150 years. Only recently have people discovered that agave nectar makes a great tasting, versatile sweetener that can be used in lieu of sugar, honey, maple syrup and engineered sweeteners, such as sucralose and aspartame. In the past few years, agave has slowly made its way into the American market place and is available in a number of health food stores. The use of agave is growing as it continues to be recognized by health professionals as the healthiest, all-natural sweetener on the market.
There are between 200 to 300 different species of agave plants, each with its own distinctive properties. Xagave is a blend of two varieties: Agave Salmiana (white agave) and Agave Tequilana (blue agave). This unique blend, known as Xagave, provides the best taste, cooking qualities and health benefits of any agave product on the market.
The agave plant is often mistaken for a cactus because of its similar physical appearance, but it is actually a subspecies of the class of plants known as Liliopsida or subclass Liliidae or, in unscientific terms, the Lily family. The agave plant is relatively slow growing, taking five to eight years to mature before it can be harvested and the nectar extracted. The plant grows to a height of eight to ten feet.
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Health Benefits
The nectar of both the blue and white agave plants is extracted from the root (or bulb) of the plant, which can weigh as much as 400 kilos (800 pounds). The extraction process for the two plants is very different. The root of blue agave is dug up from the ground, cut from the rest of the plant and the bulb is ground and the pulp is run through water which extracts the fructans (fiber material). The water with fructans is boiled to break the fructans down into sugars (fructose and glucose) and you are left with a very sweet nectar. White agave, on the other hand, needs to mature and flower. This unusual flower grows eight to ten feet in height and its stem resembles a beam of wood (in fact, this beam was historically used in construction). Just before the flower begins to grow, the stem is cut off at its base and the plant is milked of its nectar for several months. The nectar of the plant is then distilled in a vacuum container at temperatures below 118F to reduce the nectar to the right brix levels.
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Agave, unlike sugar, honey, maple syrup and artificial sweeteners, has many health benefits. The two key health benefits of all agaves are its low Glycemic Index (30 to 35) and significant calorie savings when used appropriately. In addition, Xagave brand agave contains calcium, iron and inulin, as well as other vitamins and minerals. Inulin is a water-soluble dietary fiber that has many benefits and studies have shown that it can strengthen the immune system, moderate blood sugar levels, improve digestive health, improve regularity, enhance calcium absorption, increase bone density and reduce risks of colon cancer.
For these reasons, many physicians, including nationally recognized television personalities and our own Dr. Tom Dickinson, a Board Certified Internist, are recommending Xagave as their preferred sweetener over sugar, honey and artificial sweeteners such as aspartame, sucralose and saccharin.
All brands of agave are not the same. Xagave is the only brand that brings the benefits of both blue and white agave to your diet. Both blue and white agave are low GI foods and both will save you thousands of calories if used in lieu of sugar, as the recipes in this book demonstrate. Blue agave has more naturally-occurring inulin than white; white has more naturally-occurring calcium than blue. Xagave brand combines the inulin from the blue with the calcium in the white. The Xagave blend creates a powerful combination of a low GI sweetener with inulin that makes Xagave the healthiest, best tasting and most versatile brand of agave on the market.
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Health Benefits
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Xagave is a low GI food and your body takes time to process and convert it to energy. It also provides a sense of satiation. You will not feel the highs and lows of sugar you will just feel better and be more productive. Using the fire analogy, sugar is like gas you get a big flame, but it goes out fast; agave is like a log that burns for several hours providing a much better, healthier, long-term source of energy for your body.
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Diabetic Friendly
One of the primary drivers of my interest in agave was that it is considered diabetic friendly. My mother, who has had diabetes for 20 years, is now able to enjoy cranberry sauce, pumpkin pie and whipping cream at Thanksgiving and Christmas. She has oatmeal in the morning sweetened with Xagave with no negative impact on her blood sugar levels. I have had many skeptical diabetics attend cooking demonstrations and try the foods that I prepared and be surprised at the impact (i.e., the lack of impact) on their blood sugar levels. They have quickly become believers and are now enjoying foods that they have not been able to eat for years. We suggest that you check with your doctor to determine if Xagave is right for you.
The many health benefits associated with the consumption of low GI foods and beverages made with Xagave are hard to ignore. The amount of inulin consumed in connection with the studies researched by our medical team were between 5-8 grams of inulin per day. There are 7.5 grams of inulin in 3 tablespoons of Xagave. As you can see, Xagave is much more than a delicious sweetener, it is an important food to consume daily as part of a healthy diet and lifestyle.
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Health Benefits
Health Benefits
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There is a perception that the amber or darker agave is less processed and healthier than the lighter agave. This perception is incorrect. In fact, the darker the agave, the longer it has been cooked or processed to achieve the darker color and taste profile.
Blue and white agave and their derivations of light, amber and dark are also labeled raw and organic. Raw is not a certification, but a statement from the manufacturer or distributor regarding the extent to which the product has been treated with heat during processing. Organic means that foods are grown without the use of unnatural pesticides and fertilizers.
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The following chart illustrates the various agaves available and their best application:
An official definition of organic, adopted by the National Organic Standards Board in 1995, states: Organic agriculture is an ecological production management system that promotes and enhances biodiversity, biological cycles and soil biological activity. It is based on minimal use of off-farm inputs and on management practices that restore, maintain and enhance ecological harmony. Organic certification is important because 60% of herbicides, 90% of fungicides and 30% of insecticides are considered carcinogenic by the U.S. Environmental Protection Agency. Xagave brand agave is produced from fields that are organic certified and the nectar is processed in a USDA organic certified facility. In addition, Xagave is produced by a co-op of farmers that believe in fair trade practices.
Type of Agave Agave Salmiana (White) Light Amber Dark Agave Tequilana (Blue) Amber Dark
Flavor Notes
Clean, slight hint of vanilla
Best Application
Very versatile; can be used anywhere instead of sugar, honey or light brown sugar Best used in lieu of brown sugar, honey and molasses Best used in lieu of brown sugar, honey, molasses and maple syrup Best used in lieu of brown sugar, and honey Best used in lieu of brown sugar, honey, molasses and maple syrup
Light maple, honey flavor Maple, molasses, honey flavor Light maple, honey, nutty, flowery flavor Honey, nutty, maple, molasses flavor
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Cooking Properties
Xagave is a Complete Sugar Replacement.TM It tastes great, is very versatile, is easy to use as an ingredient in cooking and actually enhances the flavor and texture of foods. The following identifies the cooking properties, qualities, differences and benefits of using Xagave in your recipes.
Food Category
Beverages (lemonade, powdered beverages such as Kool-Aid, etc.) Cooking (sauces, salad dressings, etc.) Baking (cakes, brownies, cookies, etc.) Canning (canned fruits, jams, jellies, etc.
Calories Saved (per cup basis) 180 to 330 calories per cup savings (23% to 42%) 330 calories per cup savings (42%) 180 calories per cup savings (23%) 330 calories per cup savings (42%)
For example, by using Xagave in Zucchini Bread (page 58), you save calories by using 11/3 cups of Xagave vs. 2 cups of sugar, but we have also reduced the oil from 1 cup to 1/2 cup and saved a total of 1475 calories in two loaves of bread or roughly 100 calories per slice!
The Sugar Exchange Table outlines the appropriate exchange of Xagave vs. sugar in cooking, canning, baking and beverages. It should be noted that this exchange table was developed specifically for Xagave brand agave.
in baking, the taste and texture of your foods will improve they will actually taste better than foods sweetened with sugar! To save even more calories, reduce the oils in your baked items as the inulin in Xagave provides a full-bodied texture. During cooking demonstrations, people are always surprised at how good the foods taste and that the foods and beverages do not have an aftertaste. Expect foods prepared with Xagave to taste better because they do!
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Promotes Rise
Although we are not sure of the technical reason, Xagave in baked goods promotes rise, which makes it ideal for whole-grain cooking. We found that we can make light and fluffy whole-grain pancakes, cakes and breads using Xagave. We encourage you to exchange Xagave for sugar; wholewheat pastry flour for white flour; and egg whites or egg substitute for eggs. If you do, you will be pleasantly surprised at how light and fluffy your baked goods are and how delicious they taste. Naturally, by eliminating sugar and white flour from your diet, you will also improve how you look and feel. Shelf Life Agave has a naturally long shelf life and does not need to be refrigerated or stored in any special way after opening. It does not crystallize like honey. Most brands claim a shelf life of 18 months, as they come from Mexico which has a legal limitation on shelf life claims. I have used agave that has been on the shelf 2-3 years without a problem and no, it was not tequila! High Altitude Baking Altitude does affect baking whether using sugar or Xagave. The recipes in this cookbook were developed in Provo, Utah, 4551 feet above sea level. If you are baking below 3500 feet or above 6500, you may need to make minor adjustments in leavening agents, moisture and baking time or temperature. As a result, please review the following chart for minor adjustments in you baking to improve the outcome and visit our website at www.xagave.com for more specific information.
Highly Soluble
Unlike sugar and honey, Xagave is readily soluble in hot or cold water and mixes well in all recipes. Solubility is why Xagave tastes so great in drinks, sauces, salad dressings and in canned goods. It also provides for a margin of error in your cooking. For example, I was making Cranberry Sauce (page 122) at Thanksgiving and did not sweeten it enough. No problem. After the cranberry sauce had cooled, I mixed in a few more tablespoons of Xagave and the sauce tasted the same as if I had added it from the start. Item/Elevation
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Taste, Texture & C ooking qualities Taste, Texture & C ooking qualities
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ENJOY!
We hope the introductory portion of this recipe book has provided you with sufficient education and that you have become as excited about Xagave as we are. The health benefits are indisputable. While taste is personal, we are 100% confident that you will love the taste, flavor and texture of Xagave and the foods and beverages that you make with it. The included recipes are not only healthy, but DELICIOUS and EASY to make. Remember, Xagave is a LOW GI, calorie-saving sweetener that is an effective tool in anyones diet whether you are losing weight, maintaining your weight, concerned about blood sugar levels or just trying to improve your health by reducing total sugar intake. Studies have shown the health benefits include improved energy levels, improved digestive health and regularity, strengthened immune system and increased calcium absorption and bone density.
Egg Substitutions: If you are trying to reduce your calories, fat or cholesterol we recommend substituting egg whites or egg substitutes (such as Egg Beaters) for whole eggs. By using egg substitutes, you will save approximately 45 calories, 5 grams of fat and 300 mg. of cholesterol per egg. Since egg substitutes promote rise in baked products, they are ideal for whole-grain cooking.
White Flour Substitutions: All of the recipes in this book indicate flour with an asterisk(*) because
each of the recipes is designed so that whole-grain flour or a special blend of low-gluten flour can be exchanged for white flour. Xagave works wonderfully with whole-grain cooking and baking because it promotes rise and improves texture. You will find that your whole-grain baked goods made with the recommended whole grain flours and Xagave are wonderfully light, delicious and much more satisfying than food prepared with white flour and sugar. We suggest:
We are excited about the opportunity to share our recipes with you and your family. We would love to hear from you. Please send your comments and recipes to www.XAGAVE.com.
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Breakfast
Xagave is great as a table top sugar and tastes better than honey on oatmeal. Try one of these dressed-up bowls of oatmeal they only take an extra minute to prepare and are definitely worth the effort!
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Swiss Muesli
This is my wifes favorite breakfast and she eats it nearly everyday. Up until recently, she was not regular and suffered from a tender gut. The combination of the probiotics in yogurt and the prebiotic fiber in Xagave has significantly improved her motility. She feels great and will not miss a day eating her muesli, either for breakfast or as a mid-day snack. Makes 2 Servings Serving Size: 3/4 cup Ingredients: 1 cup plain low fat yogurt 2 tsp. Xagave (or to taste) 1/4 cup rolled oats 1/4 cup blueberries 2 tbsp. slivered almonds Steps: Mix yogurt and Xagave. Try one tablespoon of Xagave at a time and sweeten to taste. Mix in oats and top with blueberries and slivered almonds. Tips and Notes: We buy plain yogurt by the quart or the half gallon and sweeten it all at the same time. By sweetening your own yogurt with Xagave, you save about 80 calories per 8 Saves 50 - 80 calories over pre-sweetened yogurt! oz. serving.
*See page 208 for nutrtitional info
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Pear Kuchen
This is an old family favorite. For years I thought it was called Pear Cooking since I didnt realize that Kuchen is a German word for cake. This Kuchen recipe takes advantage of the pear fall harvest as the blend of flavors is a delight, especially with a little Xagave Sweetened Whipped Cream on top (page 165).
Makes 8 - 10 servings Ingredients: 1/3 cup butter 3 tbsp. quick oats 3/4 tsp. cinnamon 4-6 pears sliced and peeled 1 1/2 cup whole wheat pastry flour 1/2 cup Xagave 1 tsp. salt 2 tsp. baking powder 1 cup low fat milk Steps: Preheat oven to 350F. Melt the butter in an 8 x 12 pan (place pan with butter in oven as youre preheating it). Combine oats and cinnamon, sprinkle over the butter and drizzle with Xagave. Peel and slice pears into 1/4 inch pieces and place on top. In a separate bowl, combine flour, Xagave, salt, baking powder and milk. Whisk until smooth. Pour over the pears and bake at 350 for 35-40 minutes or until a toothpick inserted in center comes out clean.
*See page 206 for nutrtitional info
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Makes 1 serving Ingredients: 4 to 6 oz. low fat milk 1 to 2 ice cubes 1 scoop vanilla protein powder 1 tbsp. cocoa powder 2 tbsp. Xagave 2 tbsp. rolled oats Steps: Mix all the ingredients in a blender and turn on high or liquefy. Options: Add a 1/2 banana for a Banana Chocolate Protein Oat Shake.
*See page 204 for nutrtitional info
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Makes approximately 8 servings Ingredients: 2 apples, cored and sliced 1 cup water 1/3 cup Xagave 1 tsp. ground cinnamon 2 tbsp. cornstarch Steps: Put apples, water, Xagave and cinnamon in a pot and bring to a boil. Reduce heat and let simmer about 5 minutes until apples soften. Mix cornstarch in 2 tbsp. water and stir until all lumps are gone. Pour cornstarch mix into apple mix while stirring slowly. Stir until topping thickens and begins to bubble. If it does not thicken to desired level quickly (about 1 or 2 minutes), repeat cornstarch and water step. Serve hot over pancakes and waffles. Notes and Tips: Any apple will do but our favorite is Granny Smith. Add Xagave Sweetened Whipped Cream (page 165) on top for an extra special breakfast!
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Strawberry Topping
Makes 10 servings Serving Size: 1/2 cup Ingredients: 4 cups fresh strawberries or fresh frozen 1 cup water 1/2 cup Xagave 2 tbsp. cornstarch
*See page 208 for nutrtitional info
Steps: Put strawberries and Xagave in a pot and bring to a boil. Reduce heat to simmer. Mix cornstarch in 2 tbsp. water and stir until all lumps are gone. Pour cornstarch mix into strawberry mix while stirring slowly. Stir until topping thickens (1 to 2 minutes) and begins to bubble. If it does not thicken to desired level within a minute or two, repeat cornstarch and water step. Serve hot over pancakes and waffles. Add Xagave Sweetened Whipped Cream (page 165) on top for an extra special breakfast!
Peach Topping
Makes 10 servings Serving Size: 1/2 cup Ingredients: 4 cups fresh peaches or fresh frozen 1 cup water 1/2 cup Xagave 2 tbsp. cornstarch Steps: Follow Strawberry Topping recipe directions.
*See page 206 for nutrtitional info
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Ingredients: 1/2 cup Xagave 1 cup low fat buttermilk 1 cup butter 1 tsp. baking soda 1 tsp. vanilla
*See page 208 for nutrtitional info
Steps: Combine Xagave, buttermilk, butter and vanilla and bring to a boil. Add soda and immediately reduce to cool. Important: Make sure that the boiling pot has ample room because when you add the soda, it creates a volcanic-like eruption and the syrup expands 2 to 3 times in volume. Serve hot or warm. Serving size 2 tbsp.
Steps: Pour the maple flavoring in the bottle and let it naturally absorb by gently rocking the bottle. It takes a few minutes. Do not shake or it will foam and overflow. Serving size 2 tbsp.
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Fruit Jams
Raspberry Jam
Ingredients: 4 lbs. raspberries 2 cups Xagave Juice from 1/2 lemon 1 tsp. lemon zest
These jams are easy, delicious and healthy. Each of these recipes saves approximately 3000 calories vs. traditional sugar recipes.
Each recipe makes two quarts.
Strawberry Jam
Ingredients: 4 lbs. strawberries 3 cups Xagave Juice from 1/2 lemon 1 tsp. lemon zest Half the sugar of traditional jam!
Put all ingredients directly into pot. Bring to a boil and reduce to simmer. Let simmer for 30 minutes, stirring occasionally. Pour mixture into an airtight container and store in refrigerator. Jam will store for several months in the refrigerator or follow standard canning or freezer jam procedures. Makes approximately 2 quarts Serving size 1 tbsp.
*See page 205 for nutrtitional info
Steps: Clean and remove stems. Lightly blend strawberries, Xagave, lemon juice and zest in blender (you want to keep it chunky). Pour mixture into pot, bring to a boil and reduce to a simmer. Let simmer for 45 minutes, stirring occasionally. Pour jam into an airtight container. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures. Makes approximately 2 quarts Serving size 1 tbsp.
*See page 205 for nutrtitional info
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Fruit jams
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Apricot Jam
Ingredients: 4 lbs. apricots, pitted 3 cups Xagave Juice from 1/2 lemon 1 tsp. lemon zest
Blackberry Jam
Ingredients: 4 lbs. blackberries 2 cups Xagave Juice from 1/2 lemon 1 tsp. lemon zest Half the sugar of traditional jam!
Steps: Put all ingredients into a blender and blend until slightly chunky. Pour contents of blender into a pot, bring to a boil and reduce to simmer. Let simmer for 45 minutes, stirring occasionally. Pour contents into an airtight container and store in the refrigerator. Will store in the refrigerator for several months or follow standard canning or freezer jam procedures.
Ingredients: 3 cups blueberries (fresh or frozen) 1/4 cup Xagave Juice from 1/2 lemon
Steps: Put all ingredients directly into pot. Bring to a boil and reduce to simmer. Let simmer for 30 minutes, stirring occasionally. Pour jam into an airtight container. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures. Makes approximately 2 quarts Serving size 1 tbsp.
*See page 205 for nutrtitional info
Ingredients: 4 lbs. peaches, peeled and pitted 2 cups Xagave Juice from 1/2 lemon 1 tsp. lemon zest
Peach Jam
Steps: Put all ingredients into a blender and blend until slightly chunky. Pour contents of blender into a pot, bring to a boil and reduce to simmer. Let simmer for 45 minutes, stirring occasionally. Pour contents into an airtight container and store in the refrigerator. Will store in the refrigerator for several months or follow standard canning or freezer jam procedures. Makes approximately 2 quarts Serving size 1 tbsp.
Steps: Combine all ingredients and mash with a wire potato masher. Place in pressure cooker, bring to pressure, and cook for 4 minutes. Pour jam into an airtight container. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures. Tips and Notes: If you dont have a pressure cooker, simmer in a covered sauce pan for 20 minutes. Makes approximately 3 cups Serving size 1 tbsp.
*See page 205 for nutrtitional info
Fruit jams
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F ruit jams
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Steps: Measure first five ingredients in Bosch mixing bowl (hot water, cracked cereal, millet, sunflower seeds, and flax seeds). Let sit for 5 minutes. Add 9 cups of wheat flour, Xagave, oil, salt and mix to a paste. Add yeast. Mix on level one of your Bosch machine (or equivalent on other electric mixers) and add 1 cup of flour at a time until mixture cleans sides of the bowl (this should equate to approximately 14 cups, but temperature and climate will make exact amount vary). Knead for 7 minutes. Add dough enhancer and knead until mixed through. Form into 6 large loaves and put into greased bread pans. Cover loaves and let rise until about 2 inches above pan (approximately 30 minutes). Bake at 350F for 30 minutes. Tips and Notes: Making bread is not difficult if you have the right equipment. It is both an art and a science so we recommend taking a bread making class at your local cooking store. In addition, we highly recommend investing in a Bosch Universal Machine, but other electric mixers can be used or it can be done by hand. We know that this is a large amount of bread for most families. The good news is that this recipe freezes particularly well; although best if served fresh with butter and jam (page 49).
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Half the calories of traditional pound cake! Makes 10 servings Wet Ingredients: 2/3 cup butter, softened 1 cup Xagave 2 eggs (2/3 cup of egg substitute) 2/3 cup low fat milk 1 tsp. vanilla 1 tsp. almond extract (optional) Dry Ingredients: 2 cups whole wheat pastry flour* 3/4 tsp. baking powder 3/4 tsp. salt Steps: Preheat oven to 325F. Grease and flour 9 x 5 x 3 inch loaf pan. Mix wet ingredients in blender until smooth. Add dry ingredients and blend until smooth. Bake for 60 to 70 minutes or until toothpick inserted comes out clean. Makes one loaf
*See page 207 for nutrtitional info *See page 29 for whole grain flour options
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*See page 29 for whole grain flour options **See page 148 for Ultra Gel description
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Zucchini Bread
This is a wonderful Zucchini Bread that saves 1500 calories (750 calories per loaf) over the traditional sugar recipe. By adding Xagave, it permits you to reduce the sugar calories as well as the calories from oil without impacting the flavor and texture.
Makes 20 servings Ingredients: Wet Ingredients: 3 eggs, well beaten 11/3 cups Xagave 2 cups raw, grated, and peeled zucchini 3 tsp. vanilla 1/2 cup butter or canola oil Dry Ingredients: 3 cups whole wheat pastry flour* 3 tsp. cinnamon 1 tsp. salt 1/4 tsp. baking powder 1 tsp. baking soda 1/2 cup chopped walnuts (optional)
Steps: Preheat oven to 325F. Grease and flour two 9 x 5 x 3 inch loaf pan. Combine eggs, oil, Xagave, zucchini, vanilla and mix well. Sift flour, baking soda, salt, cinnamon and baking powder together. Add dry ingredients to wet ingredients and mix well. Stir in chopped nuts (optional). Pour batter into prepared pans. Bake at 325F for 45 to 55 minutes or until toothpick inserted comes out clean. Makes two loaves
*See page 203 for nutrtitional info
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Pumpkin Bread
This is a delicious Pumpkin Bread that tastes great and saves calories over the traditional recipe. By using Xagave, you are saving about 1000 calories! Makes 20 servings Ingredients: 2 cups pumpkin (1 15 or 16 oz. can) 1 cups Xagave 1/2 cup butter or canola oil 2/3 cup water 4 eggs (or 11/3 cup egg substitute or egg whites) 3 cups whole wheat pastry flour* 2 tsp. baking soda 1 tsp. salt 1 tsp. cinnamon 1 tsp. nutmeg 1/2 tsp. ginger
Saves 1/3 cup sugar over traditional recipe! Makes 10 servings Ingredients: 2 cups whole wheat pastry flour* 1 tsp. baking powder 1/2 tsp. baking soda 1 tsp. salt 1/4 cup butter or canola oil 2/3 cup Xagave 1 tsp. grated orange or lemon peel (zest) 3/4 cup orange juice or lemon juice 1 egg 1 cup fresh or frozen cranberries, chopped 1/2 cup chopped nuts (walnuts or pecans)
Steps: Preheat oven to 325F. Grease and flour two 9 x 5 x 3 inch loaf pan. In large bowl, combine flour, baking powder, baking soda and salt. Blend the butter, Xagave, zest, orange or lemon juice and egg in a blender until smooth and mix into dry ingredients. Add cranberries and nuts. Pour into prepared pan and bake for 50 to 60 minutes or until toothpick inserted comes out clean. Cool 10 minutes. Makes one loaf
*See page 203 for nutrtitional info *See page 29 for whole grain flour options
Steps: Preheat oven to 325F. Grease two 9 x 5 x 3 inch loaf pans. In a large bowl or blender, blend pumpkin, Xagave, canola oil, water and eggs. In a separate bowl, mix remaining dry ingredients. Add wet ingredients to dry ingredients and mix with hand mixer at low speed until all ingredients are moistened. Then beat for 1 minute at medium speed. Pour batter into prepared pans and bake for 60 to 75 minutes or until toothpick inserted comes out clean. Cool and serve. Makes two loaves
*See page 203 for nutrtitional info
Tips and Notes: Use of egg substitute saves another 160 calories and makes the bread lighter and fluffier.
breads & Quick Breads
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Cornbread
Cornbread goes great with a warm bowl of Amazing Chili (page 110) on a cold winter night. This recipe is so healthy but no one will ever know by the taste!
Ingredients: 4 tbsp. melted butter 1/4 cup applesauce 1 egg 1 cup low fat milk 1/3 cup Xagave 1 cup cornmeal 1 cup whole-wheat pastry flour* 3 tsp. baking soda 1 tsp. salt 1/2 cup corn, chopped
Steps: Preheat oven to 350F. Lightly grease 9 square pan. Beat together butter, applesauce, egg, milk and Xagave until combined. Add cornmeal, flour, baking soda and salt and beat until smooth. Stir in corn. Pour into greased pan. Bake for 20 to 25 minutes until a toothpick inserted comes out clean. Tips and Notes: For a spicy version of this recipe, mix in 1 to 2 jalapeo peppers, (seeded, deveined and finely chopped) into mixture before baking. Makes 16 servings Serving size 2 1/4 x 2 1/4
*See page 203 for nutrtitional info
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1 sheet frozen puff pastry (package comes with 2 sheets) 1 small (8 oz.) wheel Brie 1 cup Xagave Cranberry Sauce (page 122) 1 egg beaten Steps: Preheat oven to 375F. Defrost one sheet of puff pastry for approximately 20 minutes. Unfold puff pastry and place on a lightlyfloured work area. In center of pastry, place 1/2 cup cranberry sauce. Center the wheel of Brie on top of the cranberry sauce. Bring all four corners of puff pastry in to the center of round, one at a time. Pinch edges together to form a seal. Gently flip over and place on an ungreased cookie sheet and brush with egg. Bake for 20 to 25 minutes until pastry is golden brown. Top with remaining 1/2 cup cranberry sauce and serve with crackers.
*See page 203 for nutrtitional info
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Steps: Whisk together soy sauce, Xagave and ginger in a small bowl. Heat oil in skillet or wok. Add chicken or tofu and season with salt, pepper and garlic. Stir fry until meat is done (about 4 to 5 minutes for chicken and about 20 minutes for tofu or until golden brown). Add 1/2 of the soy sauce and Xagave mix, scallions, water chestnuts and cashews. Stir fry until cooked through (3 to 5 minutes). Remove from heat and toss with chopped cilantro. Place two lettuce leaves on each plate and spoon stir fry mixture onto lettuce leaves. Drizzle remaining soy sauce mixture over the lettuce wraps and serve.
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Makes 4 servings Ingredients: 1 lb. salmon filets 1 lb. mixed vegetables (peppers, mushrooms, squash & onions) Olive oil spray Wooden skewers (soaked in water for at least 2 hours) Peanut Sauce: 1 tbsp. Xagave 4 tbsp. peanut butter 2 tbsp. fresh lime juice 1 tsp. fresh minced ginger 1 clove minced garlic 1/2 cup low fat coconut milk 3 tbsp. soy sauce* Crushed red pepper to taste
Only 398 calories per serving! Steps: Slice salmon in 1 x 4 strips and skewer lengthwise. Cut vegetables into cubes and skewer. Spray thoroughly with olive oil. Broil at 500F or grill for 5 minutes or until cooked through. Place all ingredients for sauce in blender and puree for 1 minute. Pour into bowl. Place on a platter, sprinkle with toasted sesame seeds and serve with peanut sauce for dipping. Tips and Notes: Can substitute or mix chicken, shrimp and vegetables.
*See page 207 for nutrtitional info *May substitute Braggs for soy sauce. (dilute 1 part Braggs to 1 part water).
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Steps: Peel and slice yams (about 1/4 thick). Brush with olive oil and grill on low heat, about 5 to 8 minutes per side. Drizzle with Xagave and serve.
*See page 209 for nutrtitional info
Steps: In a large bowl whisk together first four ingredients until blended. Add all the vegetables and toss. Marinate for 20 to 30 minutes. Heat grill on high setting. Place grill basket on grill and with a slotted spoon, spoon vegetables into grill basket. Rotate vegetables so that all get grilled evenly, brushing with extra marinade, approximately 8 - 10 minutes. Serve as a side dish or an appetizer with the Spicy Peanut Sauce (page 124).
appetizers & sides
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Makes 16 servings Serving Size: 1/4 cup Ingredients: 6 lbs. sweet potatoes 4 tbsp. bourbon 1/2 cup butter, softened 1 cup pecan halves 1 tsp. sea salt 3 tbsp. Xagave
Steps: Preheat oven to 425F. Prick sweet potatoes with fork and on a baking sheet, bake until soft, about 1 hour. Let cool 15 minutes. Peel potatoes and place in a large bowl. Add bourbon, 6 tbsp. butter, Xagave and salt and mash with a potato masher. Transfer to a 2-quart baking dish. In a small saut pan, melt remaining butter and cook pecans until fragrant, about 3 - 5 minutes. Salt to taste. Reduce oven to 325F. Arrange pecans on top of sweet potatoes. Bake for 20 to 30 minutes, until heated through and pecans are slightly browned. Tips and Notes: For a sweeter version, drizzle 2 - 3 tablespoons Xagave over sweet potatoes and pecans before baking.
*See page 208 for nutrtitional info
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Ingredients: Salad: 1/2 head green cabbage 1/2 head red cabbage 2 carrots, julienned 2 cups bean sprouts 2 cups snow peas 1 red pepper, diced 2 grilled chicken breasts, cubed (optional) Dressing: 1/3 cup Xagave 1/3 cup white rice vinegar (unsweetened) 1/3 cup soy sauce* 1 tsp. fresh chopped garlic 1 tsp. fresh chopped ginger root 1 tsp. chili oil 1 tsp. toasted sesame oil Garnish: 1/4 cup toasted sesame seeds
*See page 203 for nutrtitional info
Steps: Combine all salad ingredients in a bowl and mix. Combine all dressing ingredients in a blender and blend. Pour dressing over salad mix, toss and sprinkle sesame seeds over top. Tips and Notes: This salad and dressing will taste delicious for several days. *May substitute Braggs for soy sauce. (dilute 1 part Braggs to 1 part water).
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Simple Coleslaw
Great during the summer as a side dish for any barbecue. Our version, as compared to traditional recipes, uses only 1/3 cup Xagave vs. 1 cup sugar ... saving approximately 50 calories per serving!
Makes 20 servings Serving Size: 1/2 cup Ingredients: Dressing: 1/8 cup oil (canola or olive) 1/4 cup vinegar (white rice, white or apple) 1/3 cup Xagave 1/2 cup low fat miracle whip or mayonnaise 1 tsp. celery seeds 1 tsp. salt 1 tsp. pepper Salad: 1/2 head shredded green cabbage 1/2 head shredded red cabbage 2 carrots, grated Steps: Whisk dressing ingredients together until smooth and creamy. In large bowl, combine cabbages and carrots. Add dressing and mix. Refrigerate for at least 30 minutes before serving. Tips and Notes: For a thicker and tarter dressing, add juice from 1/2 lemon and 1/4 cup buttermilk. This can be mixed up to 24 hours before serving. For a quick salad, use a prepackaged coleslaw mix.
*See page 204 for nutrtitional info
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Makes 4 servings Dressing Ingredients: 1/4 cup light mayonnaise 2 tbsp. low fat milk 1 tbsp. prepared yellow mustard 1 tbsp. Xagave Salad Ingredients: 1 bag baby spinach (12 oz.) 1/3 red onion, thinly sliced 4 chopped hard boiled eggs Crumbled bacon (optional)
Makes 6 - 8 servings Ingredients: Salad: 1 lb. chopped fresh greens 1 seedless cucumber, diced 1 apple, chopped 6 to 8 strawberries, quartered 1/2 cup dried cranberries 1/4 cup crumbled blue cheese 1/4 cup slivered almonds Optional: Grapes, sliced pears, mandarin oranges, and candied pecans Strawberry Vinaigrette Dressing: 1/3 cup Xagave 1/3 cup white rice vinegar (unsweetened) 6 to 10 medium strawberries Steps: Combine chopped greens, cucumbers, apples, strawberries and cranberries in a large salad bowl. Blend dressing ingredients in a blender until smooth. Pour dressing over salad and toss. Garnish with crumbled blue cheese and almonds.
Steps: Blend dressing ingredients together until smooth. Toss together with spinach and onion. Top with chopped eggs and crumbled bacon. Tips and Notes: For a zestier flavor, combine 1/8 cup brown mustard, 1/8 cup light mayonnaise, 2 tbsp. Xagave and 2 tbsp. milk.
*See page 208 for nutrtitional info
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Makes 8 servings Serving Size: 1/2 cup Ingredients: Salad: 6 to 8 firm Roma tomatoes, cut into bite sized chunks 1 seedless cucumber, diced 2/3 bunch Italian parsley, chopped 1/2 red onion, finely chopped 1/3 cup Italian Dressing (page 86)
Steps: Mix salad ingredients in a bowl. Mix Italian Dressing with salad, toss and serve chilled or at room temperature. Optional: One handful of baby spinach, chopped; and fresh mozzarella cheese (cubed or balls).
*See page 209 for nutrtitional info
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Italian Dressing
Ingredients: 1/3 cup Xagave 1/3 cup olive oil 1/3 cup balsamic vinegar 1/3 bunch Italian parsley (leaves only) 1 tsp. fresh garlic 1/2 tsp. fresh ground pepper 1 tbsp. fresh basil 1 tbsp. grated Parmesan cheese Steps: Blend dressing ingredients in a blender until smooth. Stores in refrigerator for several weeks. Use on mixed greens, Tomato & Basil Salad (page 85) and Whole Wheat Pasta Salad (page 79). Serving size: 2 tbsp.
*See page 207 for nutrtitional info
French Dressing
Ingredients: 1 can tomato soup 1 cup oil (canola or sunflower) Dash of paprika 3/4 cup white vinegar 1/2 cup Xagave 1 tsp. salt 1 tsp. pepper 1 tsp. ground mustard 1 medium onion (green, red or white) Steps: Mix all ingredients thoroughly in a blender and serve on mixed green salad. Serving size: 2 tbsp.
*See page 207 for nutrtitional info
Steps: Blend dressing ingredients in a blender until smooth. Stores in refrigerator for several weeks. Use on mixed greens and Southwestern Black Bean & Corn Salad (page 81). Serving size: 2 tbsp.
*See page 207 for nutrtitional info
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Raspberry Vinaigrette
Ingredients: 1/3 cup Xagave 1/3 cup white rice vinegar (unsweetened) 1 cup fresh raspberries 1 tsp. fresh lemon juice (optional) Steps: Put all ingredients in a blender and blend until smooth. Serve over salad greens. Hint: Blend one ice cube in the dressing to serve cold over salad. Stores in refrigerator for several weeks. Serving size: 2 tbsp.
*See page 207 for nutrtitional info
Strawberry Vinaigrette
Ingredients: 1/3 cup Xagave 1/3 cup white rice vinegar (unsweetened) 6 to 10 medium strawberries Steps: Mix in blender until fruit is liquefied. Use on mixed greens and Summer Salad (page 82). Serving size: 2 tbsp.
*See page 207 for nutrtitional info
Citrus Vinaigrette
(orange, lemon, lime or grapefruit)
Ingredients: 1/3 cup Xagave 1/3 cup white rice vinegar (unsweetened) 1/3 cup fresh citrus juice (orange, lemon, lime or grapefruit) 1/2 tsp. zest from citrus fruit 2 tbsp. olive oil (optional) Salt and pepper to taste Steps: Put all ingredients in a blender and blend until smooth. Serve over mixed greens. Serving size: 2 tbsp.
*See page 207 for nutrtitional info
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*May substitute Braggs for soy sauce. (dilute 1 part Braggs to 1 part water).
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Teriyaki Chicken, Salmon or Steak with Asian Salad and Brown Rice
These are quick and easy gourmet meal ideas that can be put together by simply combining recipes from the cookbook. Ingredients: 4 skinless, boneless chicken breasts (or 11/2 pounds salmon or steak) 1/2 cup Teriyaki Sauce (page 120) 2 cups cooked brown rice 4 cups Asian Cabbage & Sprout Salad (page 75) Toasted sesame seeds (for garnish) Steps: On a medium-hot grill, cook chicken breasts 6 to 7 minutes per side until cooked through. Place on plate and drizzle with Teriyaki Sauce. Serve with Asian Cabbage & Sprout Salad and brown rice. Tips and Notes: May also substitute shrimp or tofu for chicken.
Makes 4 servings
Only 375 calories for complete Teriyaki chicken, rice and salad dinner!
easy gourmet meals
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Makes 8 servings Ingredients: 16 - 20 ripe medium Roma tomatoes 1/4 cup olive oil 2 tsp. dried oregano 1 tbsp. dried basil 1 tbsp. dried roasted garlic slices (or 3 cloves) 1 tbsp. Xagave 1 tsp. sea salt 1 tsp. onion powder 1/2 tsp. fresh ground pepper 1/4 tsp. crushed red pepper 1/4 cup red or white wine
(use red with meat or white with chicken or shellfish)
Steps: Cut top of tomatoes and squeeze the seeds out, taking care to preserve as much meat of the tomato as possible. Blend tomatoes in blender, leaving the sauce slightly chunky. Combine tomato sauce, olive oil, spices and wine (optional) in pan, bring to boil and immediately reduce to a simmer for about 20 minutes (reduces to about 2/3 of original volume). Cook noodles of choice per package instructions. If cooking shellfish, cook in 2 cups white wine, 1 tbsp. minced garlic and 1 tbsp. butter; or cook sausage, chicken or tofu to desired level of doneness. Toss together noodles, sauce and seafood. Top with fresh grated parmesan cheese and serve. Tips & Notes: This sauce is so versatile that it goes well with shellfish, chicken, Italian sausage or even ground sirloin or tofu for homestyle spaghetti. Enjoy!
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Teriyaki Bowl
This is a quick and easy stir fry dish which can be prepared with chicken, steak, shrimp, scallops, tofu, or no meat at all. The beauty is that any combination of vegetables can be used so use what youve got on hand. Suggested vegetables can include the following: onions, carrots, snow peas, sprouts, green or red peppers, broccoli, cabbage, shelled edamame, and summer squash. You should use at least three vegetables of different colors to make the dish interesting and tasty. Makes 6 servings Ingredients: 4 tbsp. canola oil 2 tbsp. minced garlic 1/2 tbsp. minced ginger 2 lbs. cubed meat, fish or tofu 4 cups chopped/sliced/shredded vegetables Xagave Teriyaki Sauce (page 120) 3 cups cooked brown rice Steps: Cook brown rice per instructions. In a wok or large saut pan heat oil on high for 2 minutes. Add garlic, ginger and meat of choice and saut until cooked. Add vegetables and cook for 3 to 5 minutes or until vegetables begin to brighten. Be sure not to overcook the vegetables you want them to remain firm and crisp. Add 1/4 cup Teriyaki Sauce. Mix thoroughly and immediately serve over rice. Drizzle Teriyaki Sauce over rice bowl.
Tips and Notes: For a Grilled Teriyaki Bowl, grill meat to desired level of doneness. Spray vegetables with oil and grill for 8 - 10 minutes in a grill basket. Serve over rice with Teriyaki Sauce.
*See page 209 for nutrtitional info
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*May substitute BraggsTM for soy sauce. (dilute 1 part Braggs to 1 part water).
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Steps: Put all ingredients into a pressure cooker or rice cooker. Bring to pressure and cook for 20 minutes in a pressure cooker or as instructed with a rice cooker. Serve hot, directly from pan to plate. Tips and Notes: This is one of those dishes known as what can I make with what I have in the refrigerator and no time to go the store? If you do not have some of the ingredients, its ok to substitute such as celery, red peppers, tomatoes and mushrooms, for your vegetables. This is one of those recipes that you need to make your own so have courage and go for it. I do recommend a pressure cooker.
*See page 205 for nutrtitional info
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Pizza Dough
This pizza dough recipe is amazingly simple and only takes about 10 minutes! Use for our Grilled Vegetarian Pizza (page 104), BBQ Chicken Pizza (page 105) or top it with your favorite pizza sauce and toppings! Makes one large or two small pizzas Ingredients: Pizza Dough: 1 tbsp. Xagave 1 cups warm water (115F) 1 envelope active dry yeast 3 cups whole wheat pastry flour* 1 tsp. salt 1/4 cup extra virgin olive oil Steps: Combine warm water with Xagave and yeast and stir until it dissolves. Let stand in warm place until a thin layer of foam covers the surface (about 5 minutes). If mixture is clumpy or clear, throw away and start over with a new package of yeast. In a mixer or food processor combine flour, salt, 1/8 cup olive oil and water/yeast mixture. Blend until dough forms a ball. Divide ball into 2 equal balls. With a rolling pin, roll both out into rounds for 2 pizzas. Lightly brush dough with olive oil.
*See page 206 for nutrtitional info
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Makes 8 servings Ingredients: 1 pizza dough recipe (page 102) 1 8 oz. can of tomato sauce 1 cup of Kansas City Barbecue Sauce (page 126) 1 - 2 cups mozzarella cheese 1/2 lb. of chicken, cooked and shredded 1/4 to 1/2 red onion, sliced thin 1/2 bunch of fresh cilantro, coarsely chopped
Makes 8 servings Ingredients: Pizza Dough: 1 pizza dough recipe (page 102) Sauce: 1 tbsp. extra virgin olive oil 2 cloves minced garlic 1 12 oz. can tomato sauce 1 tsp. Xagave 1/2 tsp. basil 1/2 tsp. oregano Topping: 1 - 2 cups shredded mozzarella (or a pizza blend) 1/4 cup grated Parmesan or Romano 1/4 onion thinly sliced 6 - 8 mushrooms, thinly sliced 10 - 12 olives, thinly sliced 1 tbsp. capers (optional) Steps: Heat gas grill burners on high, covered, 10 minutes and reduce to medium. Sauce: In a small sauce pan heat olive oil, add garlic and cook until golden. Add tomato sauce, Xagave, basil and oregano and simmer for 5 minutes. Pizza: With grill on medium heat, carefully place dough rounds, oiled sides down, onto middle of grill rack and brush top of each with oil. Grill crusts, uncovered, until undersides are golden brown - make sure to keep crusts moving so that they do not burn - 2 to 4 minutes. Flip crusts over with tongs and a spatula and top each crust with half of tomato sauce, spreading evenly over dough and leaving a 1/2 inch border around edge. Sprinkle cheese evenly over sauce and arrange onions, mushrooms and olives on top. Reduce heat to low and grill pizzas, covered with grill lid, until undersides are golden brown and cheese is melted, about 3 - 5 minutes.
*See page 206 for nutrtitional info
Steps: Preheat oven to 400F. Prepare pizza dough (page 102). Mix equal parts tomato sauce and Kansas City Barbecue Sauce. Spread sauce on uncooked pizza dough. Evenly distribute cheese, chicken, and red onions. Cook pizza for 20 to 25 minutes. Top with fresh cilantro and serve.
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Steps: Preheat oven to 350F with rack in lower third. Peel off and discard any rind or skin from ham, leaving 1/4 inch of fat on ham. Score fat on top of ham in a crosshatch pattern without cutting into meat. Cover ham with parchment paper, then cover roasting pan with foil. Bake 1 hours. In a blender mix all glaze ingredients. Pour glaze into sauce pan and simmer for 7 to 10 minutes. After ham has baked about 1 hours, uncover ham and baste with about the glaze. Discard foil and parchment paper. If there is no liquid in roasting pan, add 1 cup of water to prevent glaze from burning. Bake another hour, repeating the basting process each 30 minutes. Use of the remaining glaze each time. Remove from oven and serve.
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Steps: Pulse all marinade ingredients in a blender and blend until slightly chunky.
Put pork into slow cooker or pressure cooker and add marinade. Cook in pressure cooker for 1 hour and in slow cooker for 6 hours on high. Shred pork using two forks. Serve with corn tortillas and Pineapple Mango Salsa (below).
*See page 209 for nutrtitional info
Steps: Mix all ingredients in bowl and serve over Pulled Pork, grilled fish or chicken.
*See page 207 for nutrtitional info
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Amazing Chili
This is such an amazing recipe for chili and is easy to prepare. It is delicious on a cool night served with Cornbread (page 63) Makes 10 servings Serving Size: 1 cup Ingredients: 2 tbsp. olive oil 1 small red onion, chopped 2 cloves garlic, minced 1 lb. ground sirloin 1 red pepper, chopped 1 green pepper, chopped 1 - 2 jalapeos, deveined, seeded & minced 1 28 oz. can crushed tomatoes 3 cups vegetable broth 1 15 oz. can black beans, rinsed & drained 1 15 oz. can white beans, rinsed & drained 2 tbsp. cumin 2 tbsp. coriander 3 tbsp. chili powder 1 tbsp. sea salt, or to taste 1 oz. unsweetened baking chocolate 2 tbsp. Xagave 1 bunch fresh cilantro
*See page 204 for nutrtitional info
Steps: In a 5 quart pot cook onions until soft, about 4 minutes. Add garlic and cook for 4 more minutes. Crumble in ground sirloin and cook until slightly browned. Drain excess grease. Stir in peppers and cook for 5 minutes. Add crushed tomatoes and vegetable broth and bring to a simmer. Stir in the beans, spices, chocolate and Xagave. Stirring occasionally, cook over low heat for 20 - 30 minutes. If chili gets too thick add extra vegetable broth. Serve warm with a dollop of sour cream, fresh cilantro and a piece of Cornbread (page 63). Tips and Notes: For a lower fat version, replace ground sirloin with veggie grounds (a soy product). I have made this many times and not even the diehard carnivores can tell the difference!
Steps: Lightly salt and pepper pork chops. Grill or saut the pork chops to desired level of doneness. In a separate pan, add sauce ingredients and bring to a boil. Immediately reduce heat and simmer for 6 to 8 minutes or until sauce thickens. Pour sauce over meat and serve. Tips and Notes: Serve with steamed or grilled french green beans.
*See page 207 for nutrtitional info
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Steps: In a large skillet, saut shrimp in oil until pink. Season with Mexican seasoning and lime juice. Heat a large griddle to medium. Lightly spray tortilla on both sides with oil. When griddle is hot, put the tortillas on the griddle and cook until lightly browned and slightly crisp (approximately 2 minutes). Turn the tortillas over and spread cheese on top. Continue cooking until cheese begins to melt. Remove from griddle, use 2 to 4 shrimp per tortilla, garnish with cabbage, top with Mango Salsa and serve.
Mango Salsa
Makes 12 servings Serving Size: 1/4 cup Ingredients: 2 cups fresh mango, cut into 1/2 inch cubes 1/2 medium red onion, finely chopped 1/2 bunch cilantro, chopped 1 jalapeo, seeded and minced 3 tbsp. Xagave 1 tbsp. fresh lime juice 1/2 tsp. salt Steps: Mix mango, red onion, cilantro, and jalapeo. Mix Xagave, lime juice and salt. Combine Xagave mixture with mango mixture and serve. Tips and Notes: This salsa works great as a side dish with a big bowl of fresh tortilla chips or with any Mexican plate!
*See page 207 for nutrtitional info
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Makes 4 servings Ingredients: Fish: 4 6-oz. pieces mahi-mahi, skin removed (may substitute swordfish or tuna) Dressing: 1/3 cup fresh grapefruit juice 1/3 cup white rice vinegar (unsweetened) 1/3 cup Xagave 2 tbsp. fresh lime juice 2 tbsp. olive oil 1 tsp. kosher salt 1 tsp. pepper Salad: 2 bunches spinach, mixed greens equivalent or combination of both 1 grapefruit, peeled with white pith removed and cut into 1/4 inch rounds 1 avocado, cut into chunks 2 scallions, trimmed and thinly sliced
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Glazed Turkey
It is not Thanksgiving without Turkey in my house and I love this recipe. The brine needs to be prepared and the turkey marinated the day before. It goes fantastic with the Cranberry Sauce (page 122) and the Bourbon Mashed Sweet Potatoes (page 73). Of course the best part of Thanksgiving is the leftovers and I would definitely suggest Mollys Mole (page 92) and use the leftover turkey meat, in place of chicken, or the Turkey, Brie & Apple Sandwich (page 108) the possibilities are making me hungry just thinking about them! Makes 20 servings Ingredients: 1 19- to 20-lb. turkey; neck, heart & gizzard removed 8 qts. water 2 cups coarse salt 2/3 cup Xagave 2 bunches fresh thyme 1 tbsp. rosemary 8 large garlic cloves, peeled 2 tbsp. coarse black pepper 2 lemons, halved 2 tbsp. olive oil 5 cups chicken broth For Gravy: 2 tbsp. cornstarch 4 - 6 oz. water
*See page 209 for nutrtitional info
Steps: Preparing the Bird: Line extra-large stockpot with large plastic bag (30-gallon capacity). Rinse turkey and place in stockpot lined with plastic bag. In a blender, combine 1 quart of water, salt, Xagave, 1 bunch of fresh thyme, rosemary, garlic and pepper. Blend and pour over turkey with balance of water (7 quarts). Gather bag tightly around turkey so that the turkey is evenly covered with brine. Refrigerate turkey in brine for 12 - 18 hours. Cooking the Bird: Position rack in bottom third of oven. Preheat to 350F. Drain turkey well; discard brine and pat dry inside and out. Squeeze lemon juice into main cavity. Add lemon rinds and 1 bunch fresh thyme to main cavity. Tuck wings under turkey and tie legs together to hold shape. Place turkey on rack set in large roasting pan. Brush turkey with oil and top with rosemary. Roast turkey for 1 hour and baste with 1 cup chicken broth and continue to baste with chicken broth every 30 minutes until turkey is deep brown and thermometer inserted into thickest part of thigh registers 180F, about 2 1/2 hours. If turkey begins to burn on top, cover with aluminum foil. Transfer turkey to platter. Tent turkey loosely with foil and let stand 30 minutes. Pour pan juices into large glass measuring cup. Spoon off fat; reserve juices. Making the Gravy: Pour reserve juices into a large pan and bring to a simmer. Mix 2 heaping tbsp. cornstarch with 4 to 6 ounces of water and whisk into the juices. Stir until juices thicken into gravy and add salt and pepper to taste.
Steps: In a small heavy saucepan simmer on low heat Xagave, ginger, lime juice, soy sauce and garlic until reduced to about 1/2 cup, about 30 minutes. Set aside. Preheat oven to 350F. Lightly oil cedar plank and heat in middle of oven for 15 minutes. Put salmon, skin side down, on cedar and brush with half of the glaze. Season salmon with salt and pepper and roast in middle of oven until cooked through, about 30 - 35 minutes. Cut salmon into 6 pieces. Drizzle each salmon piece with warm sauce.
Tips and Notes: Glaze may be made 2 days ahead and refrigerated. Warm before using. Make sure to put a baking sheet under the cedar because it can drip. Serve with mashed potatoes and roasted asparagus.
*See page 204 for nutrtitional info
*May substitute BraggsTM for soy sauce. (dilute 1 part Braggs to 1 part water).
easy gourmet meals
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Sauces
Tangy Ketchup
The leading brands of ketchup are loaded high fructose corn syrup. Here is a delicious alternative that kids and adults will both enjoy.
Ingredients: 2 6 oz. can tomato paste 1 8 oz. can tomato sauce 1/4 cup water 1/4 cup Xagave 1 tsp. salt 1/4 tsp. cumin 1/2 tsp. dry mustard 1/2 tsp. garlic powder 1/2 tsp. onion powder 1/2 tsp. chili powder Pinch of cinnamon (optional) 3 tbsp. cider vinegar 3 tbsp. white wine vinegar Steps: Mix all ingredients in a blender and blend until smooth. Store in a plastic squeeze bottle. Will store in the refrigerator for several weeks. Tips and Notes: For a sweeter ketchup, add extra Xagave. For a spicy version, cayenne pepper gives it a bit more kick!
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Teriyaki Sauce
(or Marinade)
This is great with chicken, beef, pork, or mixed with a vegetable stir fry. Serving size: 2 tbsp. Ingredients: 1 cup soy sauce* 1/2 cup water 2 tbsp. white rice vinegar (unsweetened) 1/3 cup Xagave 3 tsp. minced garlic 3 tsp. minced ginger 2 tbsp. cornstarch (mix with 2 tbsp. water) Steps: Combine all ingredients (except cornstarch) in a blender. Pour blended ingredients in pan and bring to a boil. Once sauce begins to boil, immediately reduce to simmer. Mix cornstarch and water and add to sauce, stirring constantly until thickens (about one minute). Tips and Notes: This is the best tasting Teriyaki Sauce that you will ever make. Makes Teriyaki Chicken, Beef, Pork, Tofu or use in a Teriyaki Bowl (page 96). Serve over brown rice. This sauce also makes a great marinade for grilled chicken, beef or pork just mix the ingredients (excluding the cornstarch), blend in a blender and pour over meat. Let marinate for 2 - 4 hours and you are ready to barbecue.
*See page 207 for nutrtitional info
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*May substitute BraggsTM for soy sauce. (dilute 1 part Braggs to 1 part water).
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Exchange 1/2 cup orange juice for 1/2 cup water in the Classic Recipe and add 2 tsp. of orange zest.
1 lb. Bing or Ranier cherries, pitted and chopped 2 shallots, thinly sliced 1/2 cup chicken broth 3 tbsp. Xagave 2 tsp. orange or lemon zest 1 tbsp. balsamic vinegar 1/8 tsp. crushed red pepper flakes Steps: In a saut pan, add ingredients and bring to a boil. Immediately reduce heat and simmer for 6 to 8 minutes or until sauce thickens. Serving size: 2 tbsp.
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Exchange 1/4 cup lemon juice for 1/4 water in the Classic Recipe and 2 tsp. of lemon zest.
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This sauce is so delicious that it goes great with almost anything! Try it with raw celery & peppers, grilled vegetables, salmon or chicken. Also great drizzled over rice. Ingredients: 1 tbsp. Xagave 4 tbsp. peanut butter 2 tbsp. fresh lime juice 1 tsp. fresh minced ginger 1 clove minced garlic 1/2 cup low fat coconut milk 3 tbsp. soy sauce* Crushed red pepper to taste
Peanut Sauce
1 chipotle chili, canned, chopped 3 tbsp. sesame oil 1/4 cup balsamic vinegar 2 tbsp. olive oil 1 cups Xagave 1 tbsp. crushed peppers 1 tsp. salt
Steps: Put all ingredients in blender and blend until smooth. Serving size: 1 tbsp.
*See page 207 for nutrtitional info
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Ingredients: 2 cups tomato sauce 1/2 cup water 1/2 cup balsamic vinegar 1/3 cup Xagave 1/2 tbsp. onion powder 1/2 tbsp. garlic powder 1/2 tsp. salt 1 tbsp. yellow mustard 1/4 cup Worcestershire sauce
Steps: Combine all ingredients in a blender and blend until smooth. Pour into a sauce pan and bring to a boil, immediately reduce to a simmer and let simmer for 45 minutes or until desired level of thickness. Stores well in the refrigerator for weeks. Serving size: 1 tbsp. Half the calories of traditional BBQ sauce!
*See page 203 for nutrtitional info
round steak, flank steak, London broil, or other meat in marinade over night. Grill on hot grill to desired level of doneness. Simmer leftover marinade until nice and thick. Serve as sauce on side. Serving size: 1 tbsp.
*See page 205 for nutrtitional info
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Healthy Desserts
Chocolate Cake and Chocolate Icing
If you love dark chocolate, youll love the taste and texture of this cake! The traditional recipe calls for 2 cups of sugar for the cake. Our recipe calls for only 11/3 cups of Xagave. The traditional icing recipe has 3 cups of powdered sugar while our recipe uses only 2/3 cup of Xagave which saves 1200 calories over the traditional sugar recipe. Makes 16 servings Saves Ingredients: 1200 calories over Chocolate Icing: traditional recipe! 2/3 cup Xagave 1 stick butter (1/2 cup) 1/3 cup cream, milk or hot water (use cream for more of a milk chocolate flavor) 2/3 cup cocoa *See page 203 for nutrtitional info Cake: Dry Ingredients: 13/4 cups whole wheat pastry flour* 3/4 cup cocoa 1 tsp. baking powder 1 tsp. baking soda 1/2 tsp. salt Wet Ingredients: 11/3 cup Xagave 2 eggs 1 cup low fat milk 1/2 cup butter or canola oil 2 tsp. vanilla 1 cup water (boiling) Icing Steps: Mix cream and cocoa with hand mixer or in a blender until smooth and creamy. Add butter and Xagave and mix for another minute or two until smooth. Refrigerate icing while cake is cooking and cooling. Spread icing on cake after cake has cooled.
*See page 29 for whole grain flour options
Cake Steps: Preheat oven to 325F. Combine dry ingredients. Mix wet ingredients - mixing the hot water in last. Beat with hand mixer for 2 minutes. Batter will be thin. Pour batter into either two 9 inch rounds or one 9 x 13 inch pan (or you can make cupcakes filling each about 2/3 full). Bake for 30 to 35 minutes or until toothpick inserted comes out clean. Let cool for 30 minutes before icing. Tips and Notes: For the icing, we recommend blending the cocoa, cream, butter and Xagave in a blender until creamy smooth. If you use water or milk in lieu of cream, the icing will be a dark chocolate flavor. I prefer the dark chocolate as will most adults, but children seem to prefer the milk chocolate flavor. Both are delicious.
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Makes 16 servings Ingredients: Cake: 3 cups whole wheat pastry flour* 1 tsp. baking powder 1/4 tsp. baking soda 1/4 tsp. salt 1 cup unsalted butter (room temp.) 1 cup Xagave 4 eggs 2 tbsp. fresh lemon juice 1 tbsp. lemon zest 1 tsp. vanilla 1/2 cup buttermilk 1 cups blueberries Glaze: 1/3 cup Xagave 4 tbsp. lemon juice 1 tbsp. lemon zest 1 tbsp. cornstarch
Steps: Preheat oven to 325F. Butter and flour a 12-cup bundt pan. In a large bowl, whisk flour, baking powder, baking soda and salt. Set aside. In another bowl, beat butter until smooth, add Xagave and beat until smooth. In another bowl, whip eggs and fold into butter and Xagave mixture. Add lemon juice and lemon zest. Beat flour mixture into egg mixture in three steps, adding buttermilk with each step. Beat complete mixture for two minutes. Fold in blueberries and spoon complete mixture into bundt pan. Bake at 325F for 50 minutes or until toothpick inserted into cake comes out clean. Remove cake when done, remove from pan and put on cooling rack for 20 minutes. In a small bowl, mix Xagave and lemon juice. Add cornstarch for white color and as thickening agent. Add lemon zest. Pour over cake decoratively. Tips and Notes: This cake is absolutely delicious. You can mix butter, Xagave and eggs in one bowl if you like. If you would like a lighter version of the cake, whip 4 egg whites together until slightly thickened. Fold into butter and Xagave mixture.
*See page 203 for nutrtitional info *See page 29 for whole grain flour options
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This delicious frosting is easy to make, saves you 3,000 calories over the sugar equivalent and tastes better.
Steps: With an electric mixer, blend all ingredients together until smooth. Refrigerate until ready to use. Tips and Notes: Use as a frosting on carrot cake, chocolate cake, brownies, zucchini bread and banana bread.
*See page 204 for nutrtitional info
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Oatmeal Cookies
Theres nothing better than warm, fresh baked cookies after a long day of school! These cookies are delicious, healthy and a make great snack. Makes 24 cookies Ingredients: 1 cup butter, softened 11/4 cups Xagave 2 eggs 1 tbsp. vanilla 2 cups whole wheat pastry flour* 1/2 tsp. baking soda 1 tsp. salt 1 tsp. ground cinnamon 3 cups quick cooking oats 1 cup raisins or chocolate chips
Makes 24 large cookies Ingredients: 1 15 oz. can pumpkin puree 4 eggs 1/2 cup butter, melted 1 cups Xagave 1 tsp. vanilla 3 cups flour* 2 tsp. baking powder 2 tsp. baking soda 1 tsp. salt 1 tsp. cinnamon 1 tsp. ground nutmeg 1/4 tsp. ground cloves 2 cups milk chocolate chips 1-2 cups rolled oats (optional)
Steps: Preheat oven to 325F. Mix pumpkin, eggs, butter, Xagave and vanilla with electric blender until smooth. Add flour, baking powder, salt, cinnamon, nutmeg and cloves and mix with pumpkin mixture. Add chocolate chips and oats (optional). Scoop about 6 cookies per cookie sheet, leaving 2 to 3 inches between cookies. Bake at 325F for 18 minutes or until toothpick inserted comes out clean. Tips and Notes: For a crunchier cookie, add rolled oats. Extra delicious with spelt, barley and brown rice flour blend.*
*See page 207 for nutrtitional info *See page 29 for whole grain flour options
Steps: Preheat the oven to 350F. In a medium bowl, cream together butter, Xagave, eggs and vanilla. Combine flour, baking soda, salt and cinnamon. Stir dry ingredients into the creamed mixture. Mix in oats. Cover and chill dough for at least one hour. Grease cookie sheet. Drop by spoonful 2 inches apart on cookie sheet and flatten each cookie. Bake for 8 to 10 minutes. Allow cookies to cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.
*See page 206 for nutrtitional info
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Makes 12 servings Ingredients: 1 sheet puff pastry, thawed in the refrigerator 1/2 lb. mascarpone cheese 2/3 cup Xagave nectar 2 eggs 3/4 cup heavy cream Dash of salt 1/2 tsp. vanilla 3 Bosc pears, cored and thinly sliced Steps: Preheat the oven to 375F. Unfold the sheet of puff pastry, and fit it into a large round tart pan, (12 x 12), pinch edges to form generous rim. In a bowl, whisk together the cheese, the eggs, Xagave, cream, salt and vanilla until a smooth creamy filling is made. Spread this over the bottom of the pastry. Arrange sliced pears in a concentric circle on top of cheese layer. Bake until the pastry is puffed and browned and the pears are lightly golden, about 30 minutes. Remove from oven, and let rest for 10 minutes. Only 153 calories per serving! Serve warm or at room temperature, cut into wedges.
*See page 205 for nutrtitional info
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Gingerpuff Cookies
Same great gingery taste without the snap. These slightly cakier cookies have a wonderful texture and are sure to be the hit of any holiday party. Makes 16 brownies
Chocolate Brownies
Thanks to David DiCorpo and The Cooks Warehouse in Atlanta, Georgia (Brookhaven) for sharing their trademark brownie recipe. These delicious brownies are heavenly when paired with Xagave Ice Cream (page 161). Ingredients: 4 oz. of high quality 99% unsweetened chocolate 6 tbsp. unsalted butter 1 cup Xagave 3 eggs 1 tsp. vanilla 1/3 tsp. salt 1/2 cup whole wheat pastry flour* Optional: 2 oz. grated semi-sweet chocolate
Makes 24 cookies Ingredients: 2 1/4 cups whole wheat pasty flour 1 tsp. baking soda 2 tsp. ground ginger 1 tsp. ground cinnamon 1/2 tsp. ground cloves 1 sticks (3/4 cup) butter, melted 2/3 cup Xagave 1/4 cup molasses (the darker the better) 1 large egg Mix flour, baking soda, ginger, cinnamon and cloves in a large boil. In a separate bowl whisk together butter, Xagave, molasses and egg. Combine flour mixture and butter mixture and stir until creamy.Cover and chill for at least one hour. Apply parchment paper to cookie sheet and lightly spray with oil. Spoon by tablespoon-size balls onto the cookie sheet, 2 to 3 apart. Bake for 12 minutes, let cool for 2 to 3 minutes and move to cooling rack.
*See page 29 for whole grain flour options
Steps: Preheat oven to 325F. Grease a 9 x 9 inch baking pan. Place unsweetened chocolate and butter into a large stainless steel bowl or the top of a double boiler and set over a pan of gently simmering water. Stir occasionally until melted and smooth. Remove from heat. Mix the Xagave and vanilla into the melted chocolate. Beat in the eggs. Fold in flour and salt and mix until smooth. Pour the batter into greased pan and bake for 30 to 40 minutes or until a toothpick inserted in the center comes out clean. Top with coarsely grated semi-sweet chocolate. *See page 203 for nutrtitional info
*See page 29 for whole grain flour options
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Makes 24 servings Cake: Wet Ingredients: 1 cup buttermilk 1/2 cup butter 4 tbsp. cocoa 1/2 cup low fat sour cream 1 tsp. vanilla 2 eggs 1 tsp. cinnamon (optional) 1 cups Xagave Dry Ingredients: 3 cups whole wheat pastry flour* 1 tsp. salt 1 tsp. baking soda Glaze Ingredients: 1/2 cup butter 1/2 cup half & half 4 tbsp. cocoa 1/2 tsp. cinnamon 2/3 cup Xagave Steps: Cake: In a small sauce pan, bring buttermilk, butter and cocoa to a boil. Let cool. Mix in sour cream, vanilla, eggs, cinnamon and Xagave. In a separate mixing bowl, mix flour, salt and baking soda. Combine the wet ingredients with the dry ingredients. Pour into greased 12 x 17 jelly roll pan and cook at 325F for 20 to 25 minutes or until toothpick inserted comes out clean. Glaze: In a small sauce pan, combine glaze ingredients and bring to a boil. Whisk until smooth. Let cool for a few minutes. Pour the glaze over the sheet cake while the sheet cake is still warm so the glaze soaks into the cake. Best when served immediately. Optional: Sprinkle slivered almonds, chopped walnuts or pecans on top.
*See page 209 for nutrtitional info
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Flan
Makes 4 servings Serving Size: 6 oz. Ingredients: 3 eggs 1 cups milk 2/3 cup Xagave 1 tsp. vanilla 1/4 tsp. cinnamon
Steps: Place four 6-ounce custard cups in 8 x 8 baking dish. In a small saut pan, heat 1/3 cup Xagave and 1 tsp. cinnamon, while stirring frequently, bring to gentle boil and continue cooking until color deepens slightly. Pour equal amounts into custard cups. Combine eggs, milk, 1/3 cup Xagave and vanilla. Whisk together until mixed but not foamy. Pour egg mixture into custard cups. Place baking dish on middle rack of oven; pour boiling water into baking dish around custard cups to 1-inch depth. Bake at 325F for 40 to 45 minutes or until knife inserted in center comes out clean. Loosen edges of individual custards with a sharp knife; invert onto dessert plates and serve immediately.
Steps: Slice the oranges crosswise in 1/4 thick and line bottom of large pot. Peel pears, leaving the stem on. Slice off bottom of pear so that it can sit flat on the orange slice. Pour wine, Xagave, orange juice, cinnamon, cloves, allspice and bottoms of pears into blender and liquefy. Pour wine mixture over pears and bring to boil and immediately reduce to simmer on medium heat. Depending on the ripeness of the pear, simmer for 15 to 20 minutes or until the pears are soft, but not mushy. Remove pears and oranges from pot and put in separate bowl, standing upright. Simmer the wine mixture for about 20 minutes or until it is reduced by half. Let cool. Serve on plate by placing orange slice on bottom and placing pear upright on orange slice. Spoon wine reduction over pear and serve. Great served warm or chilled.
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**Ultra Gel may not be available at your store. It is a terrific thickening agent and is available for purchase at www.jcarnet.com. If Ultra Gel is unavailable: Blend fruit with water, lemon juice and Xagave until smooth. Cook mixture in pot and bring to a boil. Mix 3 tbsp. of cornstarch with 3 to 5 tbsp. water and slowly mix into fruit mix. Reduce heat to simmer, stirring constantly until mixture thickens (a couple of minutes). Let gel cool and pour over fruit in pie shell. Refrigerate for approximately 30 minutes before serving.
**Ultra Gel may not be available at your store. It is a terrific thickening agent and is available for purchase at www.jcarnet.com. If Ultra Gel is unavailable: Blend fruit with water, lemon juice and Xagave until smooth. Cook mixture in pot and bring to a boil. Mix 3 tbsp. of cornstarch with 3 to 5 tbsp. water and slowly mix into fruit mix. Reduce heat to simmer, stirring constantly until mixture thickens (a couple of minutes). Let gel cool and pour over fruit in pie shell. Refrigerate for approximately 30 minutes before serving.
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Makes 8 servings Ingredients: Whole Wheat Pie Crust (page 146) 6 cups peeled and sliced apples 1/4 cup Xagave 3 tbsp. whole wheat pastry flour* Juice from 1/2 lemon 3/4 tsp. cinnamon 1/2 tsp. nutmeg (optional) Dash salt 1 tbsp. butter
Steps: Preheat oven to 425F. Grease the 9 inch pie pan and line bottom with crust. In a separate bowl, mix apples, Xagave, cinnamon, flour, lemon juice, nutmeg and salt. Pour apple mixture into pie crust and divide butter and put on top of apples. Cover the pie with the remaining pie crust, seal and flute edges and cut slits to permit steam to escape. Bake for 40 to 45 minutes. Let cool. Serve with Xagave Sweetened Whipped Cream (page 165). Apple Cranberry Pecan Pie For a delicious holiday pie, add 1/2 cup fresh cranberries and 1/2 cup chopped pecans to the apple mixture.
*See page 203 for nutrtitional info
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Pumpkin Pie
This is the best Pumpkin Pie that I have ever had -- and I am a connoisseur of both pumpkin and sweet potato pies. It is fabulous and still only 284 calories per slice.
t 1s Z I E
PR
Only 140 calories per slice!
Makes 8 servings Ingredients: Whole Wheat Pie Crust (page 146) 2 cups peeled, cooked, cubed yams 2/3 cup Xagave 1 cup low fat milk 1/4 cup (1/2 stick) melted butter 2 eggs 1 tsp. vanilla or 1 to 2 tbsp. bourbon 1/4 tsp. salt 1/4 tsp. ground cinnamon 1/4 tsp. ground ginger Meringue (optional): 3 egg whites 2 tbsp. Xagave
For Filling: Cream the sweet potatoes with an electric mixer. This will produce a smooth, creamy pie with no lumps. Mix all filling ingredients in a large mixing bowl until smooth and creamy. Pour the filling mixture into the unbaked pie crust and bake for 40 to 50 minutes or until a knife inserted into the center comes out clean. Place the pie on a wire rack and cool to room temperature before covering with meringue. For Meringue: Using an electric mixer, beat the egg whites until soft peaks form; add 2 tbsp. of Xagave to sweeten. With a rubber spatula, spoon the meringue mixture on the pie, forming peaks. Make sure the meringue touches the crust all around. Bake for 5 to 10 minutes or until delicately browned. Cool and serve. You may forgo the meringue and cut pie into slices and top with Xagave Sweetened Whipped Cream (page 165).
Makes 8 servings Ingredients: Whole Wheat Pie Crust (page 146) Filling Ingredients: 2 cups canned pumpkin (1 16 oz. can) 1 cup cream cheese, softened 2/3 cup Xagave 1/4 tsp. salt 1 egg plus 2 egg yolks, slightly beaten 1 cup half and half 1/4 cup butter, melted 1 tsp. vanilla 1/2 tsp. ground cinnamon 1/4 tsp. ground ginger, optional
*See page 29 for whole grain flour options
Only 284 calories per slice! Steps: Preheat oven to 350F. Mix all filling ingredients in large mixing bowl with an electric beater. Pour filling into precooked pie crust and bake for 50 minutes or until center is set. Place the pie on a wire rack and let cool to room temperature. Serve with Xagave Sweetened Whipped Cream (page 165). Tips and Notes: For a lower fat version, use low fat cream cheese and substitute whole milk for half and half.
*See page 207 for nutrtitional info
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Cheesecake
Makes 12 - 16 servings Ingredients: Crust: 1 cup whole wheat pastry flour* 1/2 tsp. baking powder 1/4 tsp. salt 1/3 cup butter 2 tbsp. milk 2 tbsp. Xagave Filling: 8 oz. cream cheese 1 cup Xagave 3 tbsp. flour* 1 tsp. grated lemon peel (lemon zest) 1/4 tsp. salt 1 tsp. vanilla 6 eggs 1/4 cup light cream or milk Steps: Preheat oven to 450F. Crust: In large bowl, combine first 4 ingredients (flour, baking powder, salt and butter); blend until crumbly. Combine milk and Xagave and sprinkle over mixture until dough is just moist enough to hold together. Form into a ball. Press mixture over bottom and 2 inches up side of 9-inch spring form pan. Chill. Filling: In a large bowl, beat cream cheese until creamy. Add Xagave, flour, lemon zest, salt and vanilla; beat well. Add eggs, one at a time, beating well after each. Blend in cream. Pour filling into prepared pan. Bake at 450F for 10 minutes; reduce heat to 200F and bake for 60 to 70 minutes or until filling is almost set or golden brown. Cool. Refrigerate for several hours or overnight before serving. Serve plain or with Strawberry or Triple Berry Topping (page 43) and Xagave Sweetened Whipped Cream (page 165).
*See page 203 for nutrtitional info
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Ingredients: Peaches (1 peach per person being served) Xagave (1 tsp. per peach) Xagave Sweetened Whipped Cream (page 165)
*See page 206 for nutrtitional info
Steps: Peel, half peaches and remove pit. Place open side of half peaches on the grill. Grill for 1 to 2 minutes. Remove from grill and drizzle with Xagave. Top with Xagave Sweetened Whipped Cream. Tips and Notes: The grilling of the peach brings the natural sugar to the top and makes for a deliciously sweet dessert.
Steps: Remove skin and core fresh pineapple. Cut into 1 slices. Grill on the barbecue for approximately 1 minute on each side. Drizzle grilled slices with Xagave and serve. Tips and Notes: As an alternative, you can cook whole, skinned pineapple on rotisserie until golden brown. Brush with Xagave.
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Sorbets
Xagave makes delicious sorbets. Below are a few examples of our favorite recipes. You may also use your own recipes, substituting 1/2 cup Xagave for every 1 cup sugar.
Strawberry Syrup
Ingredients: *See page 209 for nutrtitional info 4 oz. water 1/3 cup Xagave 8 to 10 strawberries Steps: Blend water, Xagave and strawberries in blender on high or liquefy. Tips and Notes: Use to make strawberry milk, or drizzle over pancakes or ice cream. Serving size: 1 tbsp.
Chocolate Syrup
Ingredients: 1 cup cocoa 1/2 tsp. vanilla 3/4 cup powdered milk 1 cup water 1 cup Xagave 1 - 2 tbsp. Ultra Gel** (optional) Steps: Mix cocoa, vanilla, powdered milk and hot water with electric mixer until smooth. Blend in Xagave. Tips and Notes: Use in chocolate milk, hot chocolate or drizzle over fruit and ice cream. For a thicker milk chocolate syrup, add Ultra Gel**. Serving size: 1 tbsp.
*See page 208 for nutrtitional info
Whipped Cream
Ingredients: 1 pint heavy whipping cream 2 tbsp. Xagave 1 tsp. vanilla (optional)
Steps: Beat ingredients with a whisk or electric mixer until thick and creamy. Serving size: 1 tbsp.
*See page 209 for nutrtitional info
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**Ultra Gel may not be available at your store. See page 148 for information.
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Kids Stuff
I have had many parents tell me that their childrens behavior changed when they got them off of sugar and used Xagave instead. Parents noticed less hyperactivity and better focus in their children. They also noticed that their children were more responsive and less irritable. If your kids are suffering from hyperactivity, ADD or other behavioral issues, you might try a change of diet and eliminate sugar. The following recipes are suggestions for kids to make themselves a healthy snack. It is never too early to instill healthy eating habits.
Blend ingredients in a blender until creamy. Tips and Notes: For fresh fruit milk shakes, add strawberries, peaches or bananas. For a delicious chocolate shake, add 5 tbsp. of Chocolate Syrup (page 165) in place of Xagave.
*See page 209 for nutrtitional info
Just add 2 - 3 tbsp. Chocolate Syrup (page 165) to 8 oz. warm milk and stir.
*See page 205 for nutrtitional info
Hot Chocolate
Just add 2 tbsp. Strawberry Syrup (page 165) to 8 oz. cold milk and stir.
*See page 208 for nutrtitional info
Strawberry Milk
Vanilla Milk
Chocolate Milk
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Just add 1/2 tsp. vanilla and 1 tbsp. Xagave to 8 oz. cold milk and stir. Tips and Notes: Xagave and milk makes a delicious snack that tastes just like a milk shake!
*See page 209 for nutrtitional info
KIDS S T UFF
Just add 2 tbsp. Chocolate Syrup (page 165) to 8 oz. cold milk and stir.
*See page 204 for nutrtitional info
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Chocolate Frosty
We believe that this Frosty is better than the one at the world famous fast food chain. Makes 4 Servings Half the calories of Serving Size: 1 cup the famous fast food Ingredients: Frosty 4 cups ice cubes 2 tbsp. cocoa powder 1/3 cup Xagave 1 (14 oz.) can coconut cream 1/2 tsp. guar gum (optional binding agent that makes frosty smooth, not icy) Blend all ingredients in blender on high until smooth and creamy (about 3 minutes).
Lemonade
Kids love to make and drink lemonade, which is a great alternative to soda. Use soda water or carbonated water to give this lemonade a sparkling kick.
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Kool-Aid
Makes 4 servings Serving size: 8 oz.
TM
These are a such a hit with kids (and adults)! Makes a great summer meal when served with Simple Coleslaw (page 76). Makes 6 servings Ingredients: 1 tbsp. olive oil 1/2 cup minced carrots 1/4 cup chopped onion 1 lb. ground beef (or ground soy) 1/2 cup Xagave Ketchup (page 119) 1 cup tomato sauce 1 tbsp. Worcestershire sauce
TM
Ingredients: 1/2 cup water 1/2 cup Xagave 1 tsp. Root Beer Concentrate 1 bottle (1 liter) cold soda water, seltzer or club soda. Steps: Combine all ingredients, add ice and serve.
*See page 207 for nutrtitional info
Choose any flavor of unsweetened KoolAidTM. The packets usually cost between $.20 and $.30 per packet. My kids love the cherry and mango. Use 2/3 cup of Xagave in lieu of 1 cup of sugar. The more you make, the less Xagave you use in ratio to the sugar. For example, I always make two packets and only use 1 cup of Xagave instead of 2 cups of sugar saving even more calories. Ingredients: 1 packet unsweetened Kool-Aid 2/3 cup Xagave 2 quarts water Steps: Combine all ingredients, add ice and serve.
*See page 205 for nutrtitional info
Salt to taste 6 whole wheat hamburger buns Steps: Heat olive oil in a large saut pan on high heat. Add carrots, onion and crumbled ground beef and cook until the meat is browned. Spoon out any excess oil. Turn heat down to medium and add Xagave Ketchup, tomato sauce, Worcestershire sauce and salt and let simmer for 10 minutes. Adjust seasonings to taste. Lightly toast buns and divide meat onto the four buns. Serve with Simple Coleslaw (page 76). Tips and Notes: You can replace the meat with soy meatless ground, a vegetarian meat substitute, available at many grocery stores. Your family wont ever miss the meat and there is less than 1 gram of fat per serving!
*See page 208 for nutrtitional info
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Steps: Spread peanut butter on slice of bread, drizzle with Xagave and top with the other slice of bread. Serve and enjoy!
*See page 207 for nutrtitional info
PB&J Sandwiches
For the traditional kid, substitute Xagave Jam (page 49) for jarred jelly.
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Beverages
Smoothies
Smoothies are a wonderful blend of
Xagave is a fantastic beverage sweetener. It tastes great and saves a significant amount of calories over sugar. For your own recipes, please refer to the Sugar Exchange Table on the inside front cover of this book.
healthy fruits and vegetables. Somewhere along the way, sugar, ice cream and honey have crept in to make these otherwise healthy drinks/meals into super caloric killers. Most people do not realize that juice bar smoothies have 600 to 800 calories per medium size drink.
The following smoothies are my favorites. They are delicious and live up to your health expectations. I recommend that you take your favorite smoothies, eliminate the sugar and add a little Xagave for a truly healthy and delicious drink.
Smoothies are best if made in a blender that has sufficient power to liquefy the fresh or frozen fruit.
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Carrot-Pineapple-Apple-Spinach Smoothie
One of my favorites. Requires a juicer and a blender to make. There are a number of good juicers on the market, consult your local cooking store for information.
Makes 8 servings Serving size: 1 cup Ingredients: Carrot juice from 10 to 12 carrots (or 1 qt.) 1 cup fresh pineapple 1 apple, cored and cut into quarters 1 handful (or bunch) of spinach 2 tbsp. Xagave
Steps: Juice the carrots in a juicer. Blend carrot juice, pineapple, apple, spinach and Xagave in the blender on high or liquefy. Tips and Notes: Stores well in refrigerator for up to a week.
*See page 208 for nutrtitional info
Ingredients: 8 strawberries (fresh or frozen) 1 banana 1/4 cup blueberries 4 oz. cold water Only 139 calories 4 ice cubes per serving! 2 tbsp. Xagave Steps: Blend all ingredients in a blender on high or liquefy.
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If you love eggnog, you will absolutely love this. It is lighter than eggnog, more refreshing and can be served all year long. It is a great summer drink or a good breakfast on the go.
Makes 4 servings Serving size: 1 cup Ingredients: 1 12 oz. can low fat evaporated milk 8 oz. water 4 - 6 ice cubes 3 medium peaches, pitted 1/2 cup Xagave 1/2 tsp. cinnamon 1/4 tsp. nutmeg 1 tbsp. fresh ginger
Steps: Mix all ingredients in a blender and blend on high or liquefy. Tips & Notes: You may also heat and serve warm, topped with brandy.
*See page 208 for nutrtitional info
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Classic Eggnog
Half the sugar of Ingredients: traditional eggnog! 8 eggs, beaten 3 cups milk 1/4 cup Xagave 11/2 tsp. vanilla 11/3 cup heavy whipping cream 1 tbsp. Xagave Fresh ground nutmeg Steps: In a large metal bowl combine the eggs, milk and Xagave. Place bowl in a pot of simmering water and cook, stirring frequently, over medium heat until mixture coats a metal spoon (approx. 170F). Remove from heat. Cool quickly by placing bowl in a large bowl of ice water and stirring for several minutes. Stir in the vanilla. Chill 6 to 24 hours. Before serving, whip the cream and 1 tablespoon Xagave until slightly thickened. Transfer chilled egg mixture to a punch bowl. Stir in whipped cream mixture and serve at once. Grate fresh nutmeg over each serving.
*See page 204 for nutrtitional info
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Orange Freeze
Bloggers Choice
Makes 1 serving Ingredients: 8 oz. orange juice 2 oz. milk (1%) 2 to 3 ice cubes 1 tbsp. Xagave Steps: Blend in a blender until smooth. Tips and Notes: Add a scoop of protein for a complete breakfast shake.
*See page 206 for nutrtitional info
Makes 2 servings Ingredients: 1 cup low fat milk 5 - 7 ice cubes 1 scoop vanilla protein powder 1/2 cup pure pumpkin Generous shake of cinnamon Generous shake of pumpkin pie spice Splash of vanilla 1 tbsp. Xagave Steps: Combine all ingredients in a blender. Blend well and enjoy!
*See page 207 for nutrtitional info
Only 176 calories per serving! Only 150 calories per serving!
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Coffee Frappe
Makes 1 large 16 oz. serving Ingredients: 3/4 cup strong dark coffee, room temp. (or 2 shots espresso) 1/2 cup low fat milk (or vanilla soy milk) 1 tbsp. Xagave 6 ice cubes Steps: Blend in a blender until smooth. For an extra treat, top with a spoonful of Xagave Sweetened Whipped Cream (page 165).
*See page 204 for nutrtitional info
Mocha Frappe
Makes 1 large 16 oz. serving Ingredients: 3/4 cup strong dark coffee, room temp. (or 2 shots espresso) 1/2 cup low fat milk (or vanilla soy milk) 2 tbsp. Xagave Chocolate Syrup (page 165) 6 ice cubes Steps: Blend in a blender until smooth. For an extra treat, top with a spoonful of Xagave Sweetened Whipped Cream (page 165).
*See page 204 for nutrtitional info
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Island Painkiller
Ingredients: 1 oz. coconut milk 4 oz. pineapple juice 2 oz. orange juice 1 tbsp. Xagave 3 oz. rum Crushed ice Dash of nutmeg Steps: Combine all ingredients in shaker and shake thoroughly. Fill a glass with crushed ice and pour shaker into glass. Sprinkle nutmeg on top and serve. Tips and Notes: In the islands this drink is served in a tin mug which makes it so refreshing on a hot day! You can also blend it with ice to make a frozen drink. This also makes a great non-alcoholic drink by simply omitting the rum. Makes 2 drinks
Xagave is a perfect complement for cocktails. It can be used in any recipe in place of simple syrup or sugar.
A special thanks to Jessica Parker of the Blind Pig in New York Citys East Village for developing many of these great Xagave After Dark recipes.
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Strawberry Daiquiri
Ingredients: 4 oz. water 4 - 6 ice cubes 8 - 10 strawberries 4 oz. light rum 3 tbsp. Xagave Steps: Blend all ingredients in blender until smooth. Tips and Notes: For a non-alcoholic version, try substituting a tsp. of rum extract in place of the rum or omitting the rum. Makes 2 drinks
Pomegranate Tequilini
Ingredients: 4 oz. pomegranate juice 3 oz. white tequila 11/2 oz. lemon juice 1 oz. Grand Marnier (or orange liqueur) 1 oz. Xagave Steps: Fill shaker with ice. Add all ingredients and shake well. Strain into martini glasses and garnish with a lemon slice. Makes 2 drinks
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Classic Margarita
Ingredients: 3 oz. tequila 1 oz. Cointreau or Triple Sec 1 tbsp. Xagave 3 oz. fresh lime juice Sea salt, for garnish (optional) Lime wedges, for garnish Steps: Fill a large cocktail shaker with ice. Add the tequila, Cointreau, Xagave, and lime juice and shake vigorously. Serve in chilled martini glasses, with or without salted rims, and garnished with lime wedges. Makes 2 drinks
Mango Margarita
Ingredients: 3 oz. tequila 1 oz. Cointreau or Triple Sec 1 tbsp. Xagave 1/2 cup frozen mango 1 oz. fresh lime juice Sea salt, for garnish (optional) Lime or orange wedges, for garnish Steps: In a blender combine tequila, Cointreau, Xagave, lime juice, frozen mango and six ice cubes. Blend on high until ice and mango are pureed. Serve in chilled margarita glasses, with or without salted rims. Garnish with oranges or limes. Makes 2 drinks
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Sangria
Ingredients: 1 gallon Shiraz or Zinfandel 1/2 cup brandy 1/2 cup Cointreau or Triple Sec 1 quart orange juice 1 cup lemon juice 1/2 cup Xagave 1 qt. chilled club soda 2 oranges, thinly sliced Steps: Chill all ingredients. Combine in a large pitcher and refrigerate for 2 - 4 hours before serving. Makes 25 eight oz. drinks Ingredients: 4 oz. rum 12 oz. club soda 12 mint leaves 1/2 lime 1 tbsp. Xagave
Mojito
Steps: Place mint leaves, Xagave and lime in a shaker and muddle well. Add rum and top off with club soda. Makes 2 drinks
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Pomegranate Martini
Ingredients: 4 oz. Absolut Citron 3 oz. pomegranate juice 1 oz. Xagave 1 oz. Cointreau liquor A squeeze of fresh lemon juice Steps: Fill shaker with ice. Add all ingredients. Shake vigorously. Strain into a chilled martini glass and garnish with lemon or orange twist. Makes 2 drinks
Peppermint Martini
Ingredients: 3 oz. vodka 2 oz. cream 2 oz. peppermint schnapps 2 oz. Xagave 2 small peppermint sticks 1 drop red food coloring (optional) Steps: Fill shaker with ice. Add vodka, cream and peppermint schnapps. Shake vigorously. Strain into a chilled martini glass and garnish with peppermint stick.
Caprihina
The Brazilian national drink Ingredients: 1 lime, cut into wedges 1 oz. Xagave 2 oz. Leblon Cachaa 1 oz. lime juice Steps: In a highball glass, muddle 1 lime cut into wedges. Add ingredients and stir. Fill the rest of the way with ice. Garnish with a lime twist. Makes 1 drink
Makes 2 drinks
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Old Fashioned
Ingredients: 1 oz. Xagave 2 to 3 dashes of bitters Muddle orange slice and maraschino cherry 3 oz. bourbon Steps: Muddle orange slices and maraschino cherry. Add Xagave, bitters and bourbon. Garnish with a cherry.
Tom Collins
Ingredients: 3 oz. gin 2 oz. lemon juice 1 oz. Xagave Splash of club soda Steps: Add gin, lemon juice and Xagave to a shaker and shake. Pour into two ice filled highball glasses. Add a splash of soda and garnish with a lemon wedge. Makes 2 drinks
Lemondrop Martini
Ingredients: Juice from 1/2 lemon 3 tbsp. Xagave 3 oz. vodka 8 ice cubes Garnish: 2 slices of lemon Steps: Combine all ingredients in a blender and liquefy. Pour in a martini glass and garnish with a slice of lemon. Makes 2 drinks
Makes 1 drink
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Mai Tai
Ingredients: 3 oz. light rum 1/2 oz. Xagave 1 oz. pineapple juice 1 oz. lime juice 1/2 oz. grenadine Steps: Fill shaker with ingredients, shake and pour into a highball glass filled to rim with ice. Garnish with a pineapple wedge. Makes 2 drinks
25 1g 5g 1g 4g 0g 35 1g 6g 0g 4g 0g
Bread, Quick, Banana Nut Bread (page 54) 1 slice (1/10 loaf) Bread, Quick, Cranberry Nut Bread (page 60) 1 slice (1/10) Bread, Quick, Pound Cake, Classic (page 55) 1 slice (1/10)
1 slice (1/20 of recipe) 209 1 slice (1/20 of recipe) 184 1 brownie (1/16) cup (1/16) 1 slice (1/16) 1 slice (1/16) 1 slice (1/16) 1 slice (1/16) 1/2 cup 1 slice (1/16) 2 tbsp. 148 194 294 299 624 624 39 194 12
127 9g
Cedar Plank Salmon, Glazed (page 117) 1 filet w/ 2 tbsp. sauce 352
Cherry Smothered Pork Chops (page 111) 1 pork chop w/ sauce 384
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10 0g 2.5g .5g 2g 0g
91 1g 18g 2g 12g 3g
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Serving Size 1/6 of recipe 1 tbsp. 1 tbsp. 1 cookie 1 cup cooked 1 cup cooked 1 12 ounce glass 1 cup 2-3 pancakes 2-3 pancakes 1/12 of recipe 1/8 of pie cup 1 large peach 1 tbsp. 1 slice (1/10) 1 large pear 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/9 of pineapple 1 slice (1/8) 1 slice (1/8) 1 slice (1/8)
Calories 224 238 44 35 255 220 220 176 333 225 225 136 232 75 79 19.5 224 331 153 121 242 415 465 210 232 195 275 284 140 52 234 389 346
Fat 12g 5.5g 4g 1.7g 9.5g 3g 3g 1g 8g 9g 9g .5 7.5g 0g 0g 3.3g 6.7g 0g 13.8g 7g 14g 16g 21g 7.5g 7.5g 7.3g 13g 19g 14.8g 0 7.5g 9g 16g
Carbs 22g 41g 3.5g 5.4g 38g 44g 44g 42g 58g 30g 30g 32g 41g 19.5g 20g 5g 40g 63g 21g 13g 26g 53g 54.5g 33.5g 41g 31g 27g 27g 49g 13.5g 37.5g 60g 42g
Protein Shake, Banana Chocolate Oat (184) Protein Shake, Pumpkin (page 187) Pumpkin Bread (page 61) Pumpkin Chocolate Chip Cookies (136) Pumpkin Pie (page 153) Pumpkin Protein Shake (page 187) Quick Breads (page 52) See Breads Raspberry Vinaigrette (page 88) Root Beer (page 170) Salad, Asian Cabbage & Sprout Salad (75) Salad Dressing, Citrus Vinaigrette (page 89) Salad Dressing, French (page 86) Salad Dressing, Italian (page 86) Salad Dressing, Raspberry Vinaigrette (page 88) Salad Dressing, Southwestern Lime (page 86) Salad Dressing, Soy Ginger (page 88) Salad Dressing, Strawberry Vinaigrette (89) Salmon & Veg. Skewers w/Peanut Sauce (68) Salsa, Mango (page 112) Sandwich, Peanut Butter & Jam (page 172) Sandwich, Peanut Butter & Xagave (172) Sauce, Cherry Balsamic (page 123) Sauce, Classic Cranberry (page 122) Sauce, Marinara aka Tomato (page 95) Sauce, Peanut (page 124) Sauce, Sweet Mustard (page 124) Sauce, Teriyaki (Marinade) (page 120)
401 3g 62g 9g 31g 37g 356 3g 51g 8g 25g 36g 150 239 284 150 23.5 73 108 64.5 49 85 23.5 15 42 30 398 41.5 428 348 367 374 23 94 129 19.5 44 35 1.4g 7g 9.2g 19g 1.4g 0g 0g 2.25g 3g 4.5g 6g 0g 0g .5g 0g 27g 10g 0g 18g 17.9g 18g 10.3g 0g 0g 7g 3.3g 4g 0g 19g 35.3g 38.4g 27g 19g 5.9g 20g 18g 9.6g 2g 8g 5.9g 3.9g 8.7g 7.2g 11g 30g 10g 56.5g 35.7g 40g 48g 5.8g 25g 15g 5g 3.5g 8g 3g 6.3g 6g 5g 3g 1.3g 3.3g 5g 1.5g 0g 1g 1.3g .7g 1.4g 1.3g 1.8g 6g 2g 10.2g 7.3g 8g 5g .8g 5.3g 5g 1g .5g 1g 14.6g 16g 21g 20g 14.6g 4.5g 16.6g 10.3g 7.4g 1.5g 6.5g 4.5g 2.9g 6.8g 5.8g 4.8g 24g 8g 24.5g 10.5g 14g 8.2g 4.1g 18.3g 10g 3.4g 2.5g 5g 17.3g 4.4g 4.2g 5g 17.3g 0g 0g 5.4g 0g 0g 0g 0g 0g 1g 0g 28.5g 38g 1g 15.5g 15.1g 15g 24.3g .4g .1g 3g 1.3g 0g 1g
Protein Shake, Chocolate Protein Oat (38, 184) 1 1 8 oz cup 1 cookie (1/24) 1/8 of pie 1 8 oz cup 2 tbsp. 1 8 oz cup 1 cup (1/12) 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. of recipe cup 1 sandwich 1 sandwich 2 tbsp. cup (1/8 of recipe) cup sauce 1 tbsp. 1 tbsp. 2 tbsp.
Peach Topping (page 45) Peaches, Fresh Grilled (page 158) Peanut Sauce (page 124)
Pear Kuchen (page 35) Pear, Poached w/ Cabernet Reduction (145) Pie Crust, Whole Wheat, Single Crust (146) Pie Crust, Whole Wheat, Double Crust (146) Pie, Apple (page 150) Pie, Apple Cranberry Pecan (page 150) Pie, Fresh Berry (page 149) Pie, Fresh Peach (page 148) Pie, Fresh Strawberry (page 149) Pie, Lemon Meringue (page 154) Pie, Pumpkin (page 153) Pie, Sweet Potato (page 152) Pineapple, Fresh Grilled (page 159) Pizza Dough, Whole Wheat (page 102) Pizza, Barbecue Chicken (page 105) Pizza, Grilled Vegetarian (page 104)
Salmon, Glazed Cedar Plank (page 117) 1 filet w/ 2 tbsp. sauce 352 Sandwich, Banana, Peanut Butter & Xagave (172)1 sandwich
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Tacos, Pulled Pork w/ Pin. Mango Salsa (109) Tacos, Shrimp w/ Mango Salsa (page 112) Teriyaki Bowl (page 96) Teriyaki Sauce (Marinade) (page 120) Texas Sheet Cake, Whole Grain (page 142) Tomato Cucumber & Basil Salad (page 85) Tomato Sauce (page 95) w/ Whole Wheat Fettuccini Triple Berry Topping (page 43) Triple Berry Yogurt Smoothie (page 39, 182) Turkey, Glazed (page 116) Vanilla Ice Cream (page 161) Vanilla Milk (page 167) Vanilla Milkshake (page 167) Vegetables, Quick Grilled (page 71) Waffles, Buttermilk Whole Grain (page 41) Waffles, Whole Grain (page 41) Whipped Cream (page 165) Yams, Grilled (page 71) Zesty Mustard Sauce (page 124) Zucchini Bread (page 58)
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I have worked with thousands of diabetic and over-weight patients in my practice and getting them on the right diet, before and after surgery, has always been a challenge. Limiting my patients to unexciting, bland medical diets, is counterproductive. Instead, I recommend ways to eat healthy, while still getting enjoyment out of food. The recipes in this cookbook help patients prepare nutritionally balanced meals while maintaining healthy blood sugar levels. But most importantly, the great-tasting recipes help to maintain a special needs diet without feeling deprived. Dr. Thomas Lavin, M.D. Surgical Specialists of Louisiana The Wellnique Health Center specializes in preventative medicine ... and Xagave is a routine part of our treatment plan because of its amazing health benefits. The extraordinarily low glycemic index of Xagave has almost no impact on blood sugar ... The oglio-organic contents help maintain a well functioning gall bladder, and help saponify fats in the body, working against the blocking of arteries and veins. I highly recommend Xagave as part of your journey towards better health. Francine Weiss., NP, APRN Wellnique Health Center The health benefits alone make Xagave a must have in your diet. Combine that with amazing flavor and you have a product that completely knocks sugar out of the pantry! LeeAnne Robotta, PT, DPT Mom, Physical Therapist, Runner, Surfer This book and recipes have changed my life. Ive had diabetes for over 30 years and never thought that I would eat such delicious foods again. Thanks Xagave! Marilyn Rae Buchanan Diabetic, Grandmother of 11 My kids love Xagave and so do I. We use Xagave for everything, including syrup on our pancakes. Not only do I feel better, but my kids do too. Since we have cutback on sugar, they are less cranky, sleep better and are more responsive. I never thought such a little change could make such a big difference. Hilary Noel Mother of 2, Marathon Runner Xagave is has been a great discovery in our house and is an unparalleled tool in healthier cooking, without having to sacrifice taste or quality. The granola bar muffins are my favorite, and my two year old sons as well. Its the one treat DELICIOUS MEETS NUTRITIOUS Im willing to give him any time he asks for it! Rachel D. Williams Mother of 2, Legal Secretary
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