Specific Carbohydrate Diet recipes

2 pounds Haddock fillets

1 Onion, thinley sliced

2 cups Mushrooms, diced

1 cup Homemade Yoghurt

1 cup Water

Salt & Pepper

1 cup Cheddar cheese, grated

Preheat oven to 350°F/ 175°C. Lightly butter one deep 9'x9' casserole dish. Layer fish fillets into the bottom of the prepared pan and sprinkle with salt and pepper to taste. Layer onion slices over fish. Spread blended mushroom, yoghurt & water over all and sprinkle with the grated cheese. Bake at 350°F/ 175°C for about 40 minutes or until bubbly and fish is flaky.

20 Medium Prawns

4-5 cups Water

3 Shallots, finely chopped

2 stalks Lemon Grass, pounded and chopped into 1' lengths

2 tbsp Fish Sauce

2 slices Galangal Root

20 small Mushrooms, halved

2-3 tsp Zest of Lime

3 tbsp Lime Juice

2-3 (Habanera or Birdseye) Chilli peppers

5 Coriander leaves and spring onions

Wash the prawns and shell them without removing the tails. Pour the water into a pan adding the shallots, lemon grass, fish sauce and galangal root. Boil for 3 minutes. Add the prawns and mushrooms, and cook until the prawns turn pink. Add the lime zest, lime juice and chilli peppers. Cover and remove from the heat. Sprinkle with coriander leaves and chopped spring onion and serve hot.

1 lb Cod fillets

4 slices Bacon

0.5 cup Chopped Onion

1 cup diced Acorn Squash

2 cups Water

0.25 cup Almond Flour

0.5 cup Clam juice

1 - 1.5 cups Homemade yoghurt

3 tbs Butter

1 tsp Salt

0.25 tsp Pepper

Rinse fish with cold water; pat dry. Cut fish into 1/2-inch cubes; In small skillet, saute bacon until crisp. Remove bacon from skillet; blot with paper towels and crumble. Discard all but 2 tablespoons bacon drippings from skillet. Add onion to skillet; saute until tender but not brown. Remove from heat. In deep saucepan, combine onion and squash. Add water; cover and bring to gentle boil. Reduce heat and simmer for 10 minutes. Add fish; cover and bring to boil again. Reduce heat and cook for additional 10 minutes, or until fish and potatoes are done. In small bowl, combine flour and clam juice; stir with fork until smooth. Add to fish and squash mixture, stirring constantly to blend flour. Stir in evaporated yoghurt, butter, salt and pepper. Continue heating over medium heat until chowder thickens. Garnish with crumbled bacon before serving.

0.75 cup grated parmesan cheese

0.5 cup butter, softened

3 tbsp chopped green onions

3 tbsp mayonnaise

2 tsp chives

6 Grouper fillets (or other mild white fish)

3 tbsp lemon juice

0.25 tsp pepper

Combine cheese, butter, green onions, mayonnaise, and chives; mix well and set aside. Place grouper in a single layer in a greased baking dish. Pour lemon juice over fish; sprinkle with pepper. Broil fillets 6-8 minutes or until fish flakes easily. Remove from oven; spread top of fillets with cheese mixture. Broil fillets an additional 2-3 minutes or until cheese is lightly browned and bubbly.

1.5 cups Almond flour

1 Egg

3 good size catfish fillets (red snapper would be good as well)

garlic powder

salt & pepper

cayenne

oregano

olive oil

Break egg in a bowl and scramble with a fork. Put aside. Put almond flour in a pie plate and season with plenty of salt and garlic, cayenne, and oregano to taste. Cut fillets into serving size portions, dip them in egg, roll them in flour, and fry them in olive oil until browned, turning once. Catfish is thick, and might not be done through at this point, so line a pan with foil, put the browned fish in it, and cover it with more foil (or if you don't mind the clean up, put it in a covered casserole). Put it in the oven at 300°F/ 150°C. for about 20 minutes. If you have flour leftover, put egg in it, form it into patties, and fry it up for mock hush puppies

		1.43
A
	1 can Salmon/ Tuna/ other fish	.55
	0.6 cup Almond Flour	.55
	2 Eggs, beaten	.24
	3 tsp Parsley	.05
	2 tsp Salt & Pepper	.02
	1.5 tsp Basil	.02

0.24 per patty.

Drain Fish. Combine all ingredients together. Form 6 patties. Fry in olive oil over medium/ low heat about 4 minutes on each side or until browned.

1 14 oz can Salmon

0.5 cup yogurt

0.6 cup Almond Flour

0.25 small Cucumber, seeded and finely chopped

0.25 cup Water

2 Eggs, beaten

Drain salmon. Combine all ingredients together. Form 6 patties. Cook in butter in skillet over medium heat about 4 minutes on each side or until browned.

4-5 ripe Peaches

1 small Banana, medium ripe

1 cup homemade Yoghurt

2-3 tbsp Honey

2 tsp Vanilla extract

Blanche the peaches in boiling water for 20 seconds. Refresh under cold water and remove skins. Remove pits and slice. Peel and slice the banana. Freeze the fruit in plastic bags. When frozen, remove from the freezer, thaw a little and break into chunks. Place the yogurt, honey, and vanilla in a food processor and add the frozen fruit. Using the pulse action, process until the fruit is mashed. Then blend until smooth. It will keep several weeks in the freezer.

A
	1 kg ripe Plums
B
	1 ltr Apple Juice
	1 Cinnamon Stick
	170 g Honey
C
	Homemade Yoghurt

Preheat Oven to 150°C/ 300°F (gas mark 2). Put the Apple Juice, Cinnamon Stick & honey into a saucepan, bring to the boil and simmer for 10 mins, stirring, to make a light syrup. Arrange the halved and stoned plums in a snug single layer in a roasting tin. Pour the honey syrup over the plums and place in oven for 25-30 mins, basting twice. Remove the plums from the tin and reduce the juices by half on the hob, boiling hard. Pour over the plums and leave to cool. Serve cold with creamy homemade yoghurt.

Modified from a recipe in Country Living magazine.

		5.19
A
	500 g Haricot beans, soaked overnight	.50
	Water to cover
B
	25 g Unsalted Butter	.06
	300 g sliced Gammon or Bacon	3.98
C
	2 tsp English Mustard Powder/ mustard	.02
	Water from cooking the Beans
	25 g Unsalted Butter	.06
	2 tsp Dark, strong, Honey	.10
	a pinch Salt	.01
	3 cups Tomato Juice/ Passata	.40
	0.5 tsp Marmite/ yeast extract	.02
D
	1 medium Onion, quartered	.04

0.65 per serving.

Put A in a saucepan, bring slowly to the boil and simmer for 1-1.5 hours until almost tender. Drain the beans, saving the liquid. Fry B for 3-4 minutes, turning once or twice, transfer to a deep casserole dish. Put the onion (D) into the dish and pour the beans (A) in on top. Blend C and pour over the beans. Cover the pot and bake at 300°F for 2-3 hours, adding more water if necessary. Remove the lid for the last 30 minutes to brown the top.

Pretty good pseudo tinned baked beans if you leave out the gammon.

		1.25
	500 g Pinto Beans	.70
	2 tsp Butter	.02
	1 tbsp Homemade Yoghurt	.50
	0.125 tbsp Galic Powder	.02
	Salt & Pepper	.01

0.31 per serving.

Put beans in dutch oven or large pot. Cover beans with water and soak overnight. Drain. Cover with fresh water and cook on low heat until soft, about 2 hours. Drain. After cooked, place 1 1/2 - 2 cups of beans with the other ingredients in blender. Blend until smooth (some chunky beans will remain). One small bag will make about 4 batches, which can be frozen and used when needed.

recipe taken from http://www.scdiet.org/

		4.13
A
	2.5 cups Almond Flour	2.00
	0.25 cup Melted butter/ homemade yoghurt	.10
	0.5 cup Honey	.40
	0.5 tsp Baking Soda	.01
	a pinch Salt (optional)	.01
	3 Eggs	.36
B
	125 g Frozen Bluberries	1.25

0.26 per muffin.

Blend 'A' until smooth, except for the blueberries. Stir blueberries in to the batter. Line muffin tray with paper muffin cases. Spoon batter into cases filling them about halfway. Bake at 375°F/ 190°C for about 15-20 minutes or until the muffins spring back when pressed.

They come out more moist if you use yoghurt but that's about it. Taken from Elaine Gottchall's Breaking the Vicious cycle, IBSN: 0-9692768-1-8

		2.15
A
	4 Bananas	1.00
	1 cup Yogurt	.70
	1 tbsp Honey	.10
	1 tsp Vanilla	.15
	1 cup Coconut Milk	.20

0.43 per cup.

Put 'A' into a blender, blend.

		.82
A
	250 ml Lemon Juice	.62
	700 ml Water
	4 tbsp Fructose	.20

0.82 per litre.

Mix all the ingredients in a 1 litre bottle. Shake well and drink. Store in a refrigerator.

		1.70
A
	6 Lemons	1.20
	0.75 cup Fructose	.50
	2 cup Boiling Water
	4 cups Cold Water

0.85 per litre.

Cut lemons in half and squeeze out juice. Strain and add sugar. Pour the boiling water over the lemon rinds and let stand until cold. Strain and add cold water to juice. The hot water extracts the oil from the rinds and thus add greatly to the flavor. Add a little ice to each glass.

		5.29
A
	8 medium Apples, peeled, cored & chopped.	1.50
	0.3 cup Honey/ Fructose	.50
	0.75 cup Water
	0.5 tsp Cinnamon	.02
B
	2 cup Almond Flour	2.00
	1 medium Egg	.12
	1 tsp Vanilla Extract	.50
	1 tbsp Butter	.12
	1 tsp Cinnamon	.02
	0.3 cup Honey or Fructose	.50
	a pinch Salt	.01

5.29 per pie.

Heat 'A' in a pan until apple is soft and going mushy and water is reduced; mash some of the apples with a potato masher, leaving half of them in large chunks. Meanwhile, mix 'B' in a bowl until it forms a ball. Add more Almond Flour, if needed, until firm and not too sticky. Smooth pieces 'B' into deep (10cm) pie dish until crust coats inside. Place dish into oven at 150°C; coat a buttered plate with the crust in the same way to make a lid and add to oven. Bake until golden brown. Fill pie with apple mix, and put lid on. Leave to cool.

Crust recipe is 'Dan's Awesome Pie Crust' from www.scdrecipe.com. Rest is made up by me.

		7.70
A
	3 cups Almond Flour	2.00
	6 tblsp Honey	1.00
	10 tblsp Butter	1.20
B
	5 cups Homemade Yoghurt	1.00
	1 cup Honey	.80
	1 tsp grated Lemon Zest	.12
	2 tsp Vanilla Extract	.20
	2 tsp Lemon Juice	.02
	6 large Eggs	1.00
	2 large Egg Yolks	.35
	0.5 tsp Salt	.01

7.70 per pie.

Mix 'A' in a bowl and press into the bottom of a springform pan. Bake at 180°C for 12 mins then remove from oven. Increase oven temp to 250°C. In a mixer, blend 'B' until smooth. Butter sides of pan with base in. Pour in 'B' mixture. and bake for 10mins. Without opening oven, turn temp. down to 100°C and bake until thermometer reads about 65°C in the middle of the filling. This takes about 1 - 1.5 hours. Transfer to cooling rack and run kinfe between cake and side of pan. Cool to room temp, wrap in cling film and refrigerate for at least 3 hours.

Taken from http://www.scdrecipe.com/

		4.23
A
	3.5 cups Almond Flour	2.00
	3 eggs	.36
	0.25 cup melted Butter	.06
	1 tsp baking soda	.01
	1 cup homemade yoghurt	.70
	0.25 tsp Salt	.01
	0.75 cup Honey	.50
	2 tbsp Cinnamon	.02
	2 tsp Ginger	.05
	2 tsp Nutmeg	.02
B
	2 cups Rasins	.50

2.11 per loaf.

pre-heat oven to 300°F/ 150°C. Blend 'A' until smooth. Mix 'B' into the mixture by hand. Half fill 2 buttered loaf tins with the mix. Bake for about 30-40 mins. Cool completely and remove from tins.

Recipe taken from SCDiet.org.

A
	400-500 g Almond flour
	100 g Butter
	1 Egg
	1 tsp Water
	0.3 cup honey
	a pinch Salt
B
	7 medium Apples
	0.3 cup Honey
	2 tbsp Butter
	2 tsp Cinammon
	150 g each of Walnuts, Almond & Raisins
	1 Lemon, juiced
	1 tsp Water
	a dash Vanilla
C
	1-2 finely sliced Apples
	50 g chopped Walnuts
	50 g sliced blanched almonds
	Thin Coconut Slices
	a pinch Cinammon

Dough: Blend 'A' in a bowl and add more almond flour if necessary until the dough is dry enough and not sticky to work with. Place dough in fridge or freezer for approx. 15 min - 1/2 hour. Filling: Peel and core apples. Cut in slices. Set 'B' in a heavy duty pot and cook approx.. 10 minutes until apples are a bit soft and filling is not wet. Pat dough into round pie form. Add filling. Decorate filling with the uncooked apples on top to form a round design. Bake in slow oven 150-160°C/ 305-320°F for approx. 30-40 minutes. Keep your eye on oven as the dough can burn. The edges can be covered with aluminum foil to avoid this. Approximately 5 minutes before the pie is ready, decorate with walnuts, almonds, coconut slices and cinnamon. Return to oven until nicely brown.

Recipe taken from www.scdiet.org. Takes quite a while to do, and might be better without the whole almonds in B.

		2.50
A
	2.3 cups Pecan Nuts	2.00
	0.5 cup Honey	.20
B
	0.25 cup Date Sugar or Fructose	.15
	2 tsp Cinammon	.10
	1 pinch Ground Cloves & Nutmeg	.05

1.09 per cup.

Preheat oven to 350°F/ 180°C. Place pecans on cookie sheet or baking pan and lightly toast - about 6-7 minutes, depending on your oven. Nuts are done when you can smell a nutty, toasted scent. Remove pecans from oven and pour honey over them. Stir to coat nuts evenly, and return to oven. Mix date sugar or fructose and spices in a large bowl. Pecans are ready to be removed from the oven when all the honey is warm and coating them. Pour the hot pecans into the large bowl of spiced date sugar. Toss well until the pecans are thoroughly coated with the mixture. Spread on a cookie sheet in a single layer and allow to "set." Enjoy warm or at room temperature.

Note: Walnuts, almonds, cashews, hazlenuts and even peanuts are also delicious when prepared in this way!

A
	2 Ripe Bananas
	2 Eggs
	0.25 cup Almond Flour
	0.125 tsp Baking Soda

Blend 'A' until smooth. Use large frying pan heated to medium. Put some butter in pan to prevent sticking and pour mix into pan to thinly cover about half of the pan. Shake pan to evenly spread mix. Flip cooked pancake into other half of pan. After the first pancake is done, turn the heat down a little to prevent burning. Always use more butter before each batch - just enough to cover pan.

Recipe taken from SCDiet.org. Goes well with Honey Butter Syrup or any of the other syrup recipes. The pancakes don't flip very well but you ought to be able to do it if they're cooked properly.

A
	0.75 cup Almond Flour
	1 Egg
	0.25 tsp Baking Soda
	0.3 cup Yogurt
	1 tbsp Melted Butter

Blend 'A' until smooth. Add a little more yogurt or a little water if it is too stiff. Add a little more flour if it is too thin. The batter should be fairly thick - should drop in blobs when spooned onto the hot griddle. (If too thin it is hard to turn them.) Also works great as waffles - add 2 more (total of 3) tbsp melted butter and cook in waffle iron.

		2.99
A
	1 cup Almond Flour	1.00
	1 Egg	.12
	0.3 tsp Salt	.01
	1 tsp Olive Oil	.01
B
	0.75 tin sliced Mushrooms	.45
	3-4 rashers chopped Bacon	.30
	1 lump Butter	.10
C
	0.75 cup tomato puree/ passata	.20
	1-2 clove chopped Garlic	.05
	1 tsp each of Basil & Oregano	.10
D
	1-2 cup grated Cheese	.55
	herbs, to taste.	.10

2.99 per pizza.

Mix 'A' in a bowl, adding more flour as needed to form a ball that doesn't stick to your hands. Press dough onto a cookie sheet/ pizza pan to form a pizza crust, the thinner the better. Preheat oven to 350°F/ 180°C with the crust in the oven. Meanwhile fry 'B' in a pan until browning. Remove crust from oven. Mix C in a bowl and spread onto crust. Spread 'B' on top of tomato and sprinkle cheese and herbs (D) on top. Bake for 10 mins.

Taken from Elaine Gottchall's Breaking the Vicious cycle, IBSN: 0-9692768-1-8

A
	0.3 cup Butter
	0.5 cup Honey
B
	0.5 cup Raisins
	0.5 cup Unsweetened dessicated Coconut
	1 cup Coarsely chopped Nuts (Almonds, Pecans, Walnuts)
	0.5 tsp Salt
	0.5 tsp Baking powder

Stir A in a pan over a low heat until melted & blended. Remove from heat and mix in B. Spread mixture in a 20cm/ 8" baking tin; Spread thinner in the centre. Bake at 350°F/ 180°C for about 15-20 mins until golden brown and setting. Turn down heat to 300°F/150°C. Tap out air bubbles, cook until chestnut brown & set. Cool, cut into squares.

The addition of baking soda makes the mixture bubble and rise while being heated. I've found that the air bubbles help the mixture to cook evenly. Be careful not to burn the chews. Adapted from Elaine Gottchall's Breaking the Vicious cycle, IBSN: 0-9692768-1-8

A
	1.5-2 cups Cheese
	1 cup Almond flour
	0.5 tsp Salt
	0.25 tsp Sage
	0.25 tsp Thyme
	0.125 tsp Cayenne Pepper
B
	0.25 cup Olive Oil
	1 tbsp Water
C
	1 tbsp Sesame Seeds/ Poppy Seeds.

Mix A together. Add B. Mix, adding more flour as needed to form into a firm ball. Refrigerate until firm (15 mins). Press/ roll flat, sprinkle on C and press in. Cut into 5cm squares and place onto a baking sheet. Bake for 15 mins at 350 °F/ 180 °C

recipe taken from http://www.scdiet.org/

		3.13
A
	1.5 litres Whole Milk	1.04
	0.5 litres Single Cream	1.09
B
	1 cup Commercial Yoghurt	1.00

1.57 per litre.

Combine A in a large pan. Slowly bring to the boil and keep at a rolling boil for half a minute, stirring constantly. Leave to cool to room temperature. In a cup combine B with a large spoonful of the cooled milk; mix into the cooled milk. Put yoghurt mixture into yoghurt maker for 24hrs.

Get a yoghurt maker here: http://www.lucyskitchenshop.com/ (2 liters), or here: http://www.lakelandlimited.com/ (1 litre)

A
	0.75 cup Honey
	1 tbsp Butter

Melt the butter in a cup in the microwave. Add the honey and stir until mixed.

Came from the recipe for Dan's pancakes on scdiet.org. Could be done in a pan on a hob, if no microwave. in which case you'd probably want to make a bit more.

A
	120 g Almond Flour
	1 tsp Pure Almond extract
	2 Egg whites
	0.5 cup Fructose/ Glucose/ Mild Honey
B
	1 cup of Cold Water

Preheat oven to 175°C/ 325°F, gas mark 3. In a bowl, mix A into a paste. Using a teaspoon dipped into the cold water drop small mounds of the mixture onto a cookie sheet, about 4cm apart. Bake for about 20 mins, until browned and firm.

Amalgamated from various sources.

		5.89
A
	2 cups Almond Flour	1.80
	0.5 cup Melted Butter	.25
	0.75 cup Honey	.80
	1 Egg	.12
	0.5 tsp Baking Soda	.01
	a pinch Salt	.01
	0.75 tsp Vanilla	.05
	0.75 cup Raisins	.50
	1 cup Chopped Pecans or Walnuts	1.00
	0.75 cup Unwseetened desiccated Coconut	.80
	2 tsp each of Cinnamon, Ground Ginger, Nutmeg	.50
	0.75 tsp Ground Allspice	.05

0.37 per cookie.

Preheat Oven to 150°C/ 300°F (gas mark 2). Stir (don't blend) all of the ingredients in a bowl. Cook until they just start to get a little brown (10 min). Turn oven down low (around 70°C) and cook until golden brown (20 mins) and beginning to feel firm.

Cookie dough should be wet and sticky. Make into large 1 tsp-ish sized blobs and flatten with a wet hand or spoon. Cook slow and long to get crunchy but not too long - keep checking them; make sure you do NOT overcook them. Modified from Elaine Gottchall's Breaking the Vicious cycle, IBSN: 0-9692768-1-8

A
	0.5 cup Butter, softened
	0.75 cup Honey
	2 medium Eggs
	1 tsp Vanilla
B
	3.5 cups Almond flour
	2 tsp Cinnamon
	1 tsp Baking soda
	0.5 tsp Ground Ginger, Allspice, Nutmeg & Salt
	1 cup Sliced almonds
	0.75 cup Rasins

Preheat oven to 175°C/ 325°F. In a large bowl, beat A until light and fluffy. In a medium bowl, mix together B until well distributed. Mix A & B until well blended. Gather dough into a ball; cut in half. On a greased cookie sheet, shape each half of dough into a 10-by-3-by1-inch log. Bake for around 20. min. or until lightly browned and slightly firm. Remove from oven; cool 5 min. Move logs to a cutting surface. Reduce oven temp. to 133°C/ 275°F Cut each log into 1/2 inch strips; return to baking sheet, arranging slices cut side up. Bake for about 20 minutes, turning, until crisp throughout. Cool completely on wire racks. Store in tightly covered container.

I usually place what I'm baking on two cookie sheets so things don't brown too fast. If the top browns too fast, swap sheets over in the over or cover it with a sheet of foil. The low oven temp. more dries them out than cooks them-so they get crunchy. Cook long and slow for best results.

		5.13
A
	0.5 ltr Vegetable Stock	.05
	2 cloves Garlic	.20
	Pepper	.01
	0.25 - 0.5 can Tomato Juice	.40
B
	500 g Split Peas	.49
	750 g Gammon or bacon	3.98

1.28 per bowl.

Stir 'A' into a pan, and boil, adding 'B' while it heats up. Skim off any scum from the peas which forms on the surface using a spoon. Simmer from about an hour, stirring occasionally.

Modified from the back of a bag of Sainsbury's split green peas.

		2.46
A
	2 tbsp sesame oil	.30
	4 garlic cloves	.20
	4 dried hot chili peppers	.20
B
	0.5 cup Unsweetened Red Kidney Beans	.45
	1 tsp salt	.01
	2 tbsp Dark Honey	.75
	2 tbsp synthi-soy sauce	.50
	3 tbsp distilled white vinegar	.05
	3 tbsp water

1.23 per cup.

In a small saucepan, heat the oil and add the garlic and peppers. Stir and cook over medium heat for 2 minutes, or until the flavors are released and the garlic browns slightly. Be careful not to burn the garlic. Remove and discard the peppers. Blend or mash the kindey beans into a paste. Add the bean paste and stir until blended, then add the remaining ingredients, continuing to stir until blended. Simmer over very low heat for 30 to 40 minutes, or until the sauce thickens slightly. Pour the sauce into a food processor and blend until smooth, or mash by hand into a smooth paste. Pour into a clean jar with an airtight lid. Cover and store in the refrigerator to use as needed.

2 medium Ripe Avocados, pureed

1 Tomato, de-seeded & finely diced

0.5 small Onion, finely chopped

1 clove Garlic, diced finely

0.5 tsp Salt

1 tsp Coriander

Mix all ingredients well.

0.5 small Tomato, diced fine

3 tbsp Onion, finely chopped

1 tbsp Fresh Dill

0.5 tsp Salt & Pepper

0.5 tsp Dried Dill

2 tsp Butter

Mix all ingredients well.

2 tbsp Tomato puree

0.5 tbsp Cider vinegar

0.25 tsp Salt & Pepper

0.5 tsp Honey

a pinch Paprika

Mix all ingredients well.

Recipe created by me.

1 tsp Marmite or Yeast Extract

1.5 tsp Salt

3 tbsp Hot Water

2 tbsp Chinese Wine/ dry Sherry

Blend all ingredients well.

Recipe created by me. Not bad, slightly unsatisfactory but better than nothing.

1-1.5 cups Blueberries

0.25 cup Honey

1 tbsp Lemon juice

Combine all ingredients in a saucepan and bring to a boil. Simmer for 3 minutes. Chill before using.

		1.30
A
	1 Egg	.12
	0.25 cup Honey	.20
	1 Banana, mashed	.50
	1 cup Homemade creamy Yoghurt	.38
	0.75 tsp Vanilla Essence	.10

0.65 per cup.

Blend all the ingredients thoroughly.

recipe taken from http://www.scdiet.org/

		8.61
A
	0.5 tsp Cumin Seeds	.02
	1 tbsp Coriander Seeds	.20
	1 tsp Fennel Seeds	.10
	3-4 small Dried Chillies	.20
	1 tbsp Chopped Rosemary Leaves	.20
	2 tsp Grated Ginger	.30
	1 tsp Salt & Pepper	.02
	1 tbsp Olive Oil	.10
B
	2 small Lamb Neck Fillets	2.00
C
	1 medium Butternut Squash, diced.	1.60
	2 Red Onions, chopped.	.40
	4 cloves Garlic, crushed.	.20
D
	2 tins Plum tomatoes, chopped	.60
	1 stick Cinnamon	.50
	2 Bay Leaves	.20
	1 handful Dried Apricots	.60
E
	1 bunch Fresh Coriander, chopped.	1.25
	4 tbsp Homemade Yoghurt	.12

2.15 per serving.

Preheat oven to 190°C/375°F/gas mark 5. Pound 'A' into a paste. Dice 'B' and mix with half of marinade and set aside. Mix the other half of the marinade with 'C'. Borwn the marinated meat in a large pan with some olive oil. Remove the meat from the pan and replace with the veg. mixture. Fry for about 4 minutes, until the onions are soft. Stir in 'D' and braise, uncovered, in the pre-heated oven for 1 hour 15 mins. Stir in the coriander from 'E' and serve with the yoghurt.

Adapted from a Jamie Oliver book. I forget which one.

A
	225 g lean minced Pork or Beef
	4 Salad Onions, finely chopped
	2 Garlic cloves, finely chopped
	1 Red chilli, finely chopped
	2 tblsp grated Parmesan
	2 tsp Thyme
	Salt & Pepper
	1 tblsp Olive Oil
B
	100 ml Red Wine
C
	1 can chopped Tomatoes
	1 Bay Leaf
	Salt & Pepper

Mix together 'A' and shape into 12-15 small firm balls, adding more parmesan if not firm enough. Heat the oil in a large pan and fry the meatballs for 3-4 mins, shaking the pan frequently, until well browned. Add the Red wine and boil for 2 mins. Add 'C', boil & simmer for 10 mins until cooked.

Adapted from Ainsly Harriots Meals in minutes, ISBN: 0-563-38427-1

	0.5 kg Pork, Chicken or shelled Shrimp
A
	1 tsp Salt
	0.5 tsp Yeast Extract (Marmite)
	1 tsp Sake
	1 tbsp Almond Flour
	1 tbsp Cold Water
	1 Egg Yolk
B
	1 Red/ Green Pepper
	2 Carrots
	2 Onions
	1 can Pineapple chunks
C
	4 tbsp Vinegar
	3 tbsp Tomato puree
	1.5 tbsp Honey
	4 tbsp Cold Water
	5 tbsp Pineapple juice
	2 cm cube of Onion
	1 tsp Salt
	1 tsp Toasted Sesame Oil
D
	1-2 cups Almond Flour

Cut meat into 2cm cubes. Mix it with A and marinate for at least 30 minutes, overnight, if possible. Cut peppers (remove seeds and membranes) into 2cm squares. Peel carrot and slice diagonally into thin slices. Peel onion and cut into 2cm cubes. Drain pineapple. Set each aside separately. Mix C together in a bowl and set aside. Heat 4 to 6 cups of oil to deep frying temperature in a deep skillet or wok. While oil is heating, individually coat each piece of meat, removing excess marinade, with the almond flour (D). When oil is hot, add meat and cook until golden brown, about 4 minutes. Remove meat from skillet and drain well. Put 2 Tbsp. of oil in a clean wok and heat it up good and hot. A carrot and cook 1 minute, then add onions for 2 minutes, green peppers for 1 minute and pineapple for 1 minute -- 5 minutes total. Pour in C and cook until thickened. Turn off heat. Add meat and stir well. Serve immediately.

Adapted from recipe found on http://www.chopstix.com/

	0.5 kg Pork, Chicken or shelled Shrimp
A
	1 Red/ Green Pepper
	2 Carrots
	2 Onions
	1 can Pineapple chunks
B
	1 cup Vinegar
	6 tbsp Tomato puree
	3 tbsp Honey
	1 cup Cold Water
	1.5 up Pineapple juice
	4 cm cube of Onion
	1 tsp Salt
	2 tsp Toasted Sesame Oil
	2 tbsp Synthi-soy Sauce
	1 cm cubed Ginger root

If using pork or chicken cut meat into 2cm cubes, stir-fry with oil until golden brown. Cut peppers (remove seeds and membranes) into 2cm squares. Peel carrot and slice diagonally into thin slices. Peel onion and cut into 2cm cubes. Drain pineapple. Set each aside separately. Blend B together and set aside. Put 2 Tbsp. of oil in a clean wok and heat it up good and hot. Add carrot and cook 1 minute, then add onions for 2 minutes, green peppers for 1 minute and pineapple for 1 minute - 5 minutes total. Pour in C, add meat and stir well (if using shrimp, add now). Heat through. Serve immediately.

Adapted from recipe found on http://www.chopstix.com/

1 tbsp Olive Oil

2 tsp Butter

2 Small Onions

4 Large Garlic Cloves

1 kg Minced Beef

1-2 Carrots

2 handfulls Mushrooms

2 cans Chopped Tinned Tomatoes

3-4 rashers Bacon

3-4 tbsp Herbs (Basil, Oregano, Bay leaves, Salt, Pepper, Italian Seasoning)

Chop the onions & garlic finely; fry until just browning in butter & olive oil with half the herbs. Add the sliced bacon. While it's frying, cook the beef in a separate large pan until brown (10-15mins). Drain fat from beef and add onion mixture from the other pan. Add the (sliced) carrots, mushrooms, remaining herbs and tinned tomatoes. Simmer for 20-30 mins covered & 10+ mins uncovered to reduce. Stir occasionally.

Frances Turners bolognaise recipe.

2 cups cooked, boneless, trimmed Chicken, Pork or Turkey

2-3 tbsp Almond Flour

1 Egg

1 small Onion

Salt, Pepper, Herbs

2-3 tbsp Butter for frying

Blend all ingredients until smooth. Using your hands, shape the mixture into burgers, about the size of your palm. It should be stiff enough to shape, if not add more almond flour, a little at a time until it can be handled easily. Fry in butter over a medium heat, turning, until golden brown both sides.

Taken from Elaine Gottchall's Breaking the Vicious cycle, IBSN: 0-9692768-1-8

2-3 lbs Chicken, skinless, boneless & trimmed

1 cup Almond Flour

1 clove Garlic

0.25 tsp Ground Ginger

1 tsp Salt

1 tsp Paprika

0.25 tsp Ground Cumin

0.25 tsp Pepper

0.3 cup Butter

Cut chicken into small McNugget sized pieces. Mix almonds, garlic, ginger, salt, paprika, cumin and pepper. Dip chicken pieces into butter; roll in almond mixture. Place chicken in ungreased baking pan. Cook uncovered in 375°F/ 190°C oven until thickest pieces are done, 45 to 60 minutes.

Takes too long. I think these need to be battered. Maybe use more butter and an egg and blend the mixture together?

6-8 Chicken thighs

2 rashers Bacon, smoked

1 jug ? Prawns

2-3 Carrots

1 cup Squash

1 tbsp Tomato puree

2 tbsp Butter & Olive Oil

3 Onions

5 cloves Garlic

0.5 medium Leek

2 tsp each of Marjoram, Basil, Sage, Thyme, Corriander & Pepper

0.5 tsp each of Cayenne Pepper & salt

Dice two onions and the garlic and sweat in the olive oil & butter for about 5 mins, adding the herbs and bacon. When bacon is done add the tomato puree and boiling water and stir. Add the chicken, carrots, squash and last onion, quartered. Top up pan with boiling water. Simmer for 45 mins, part covered. Add the prawns and cook uncovered for 5-10 mins.

This isn't really gumbo. I ought to investigate Cajun cooking really, although it's hard to get the proper ingredients here. Recipe created by me.