Gluten free, Sugar free Cooking Over 200 Delicious Recipes

to Help You Live a Healthier, Allergy Free Life

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 Sea Bass with Basil
Shrimp Curry
Shrimp Frittata
Shrimp Jambalaya
Spinach and Mushroom Quiche
Stir-fried Veggies with Tomato Pesto
Stuffed Bell Peppers
Stuffed Winter Squash
Sun-dried Tomato Meat Loaf
Sweet-and-Sour Chicken
Vegetable Frittata

pasta, rice, and beans

Artichoke Heart Risotto
Bean and Mushroom Chili
Bean and Quinoa Chili
Bean Burgers
Bean Enchiladas
Black Bean Burritos
Creamy Pesto Pasta
Indian-Style Lentils
Lentil Patties with Spinach
Mushroom Risotto
Prosciutto and Egg Pasta
Pumpkin Risotto
Red Pepper and Butternut Risotto
Refried Beans
Spanish Rice
Spicy Indian Vegetable Pilaf

salads and vegetables

Crab Louis
Apple-Pear Coleslaw
Apple Quinoa Salad
Asian-Style Coleslaw
 Black Bean, Red Pepper, Corn, and Quinoa Salad
Black Bean and Rice Salad
Black Bean and Salsa Salad
Fruity Chicken Salad
Curried Chicken Salad with Greens
Greek Salad
Jicama Fruit Salad
Jimmy’s Potato Salad
Mango Salad
Nutty Fruit Salad
Quinoa Tabbouleh Salad
Shrimp Salad
Spinach and Pear Salad
Sweet and Sour Broccoli Coleslaw
Three-Bean Salad
Carrots with Ginger
Cauliflower Curry
Delicious Pan-Style Potatoes
Fried Plantains
Garlic Mashed Potatoes
Grilled Portobello Mushrooms
New Potatoes and Herbs
Quinoa Stuffing
Roasted Green Beans
Roasted Squash with Herbs
Roasted Vegetables
Sautéed Green Beans
Sautéed Spinach
Scalloped Potatoes
Stuffed Squash with Yam Puree
Sweet Potato Fries
Veggies with Herbes de Provence

sauces
Barbecue Sauce
 Basil-Tomato Vinaigrette
Berry Sauce
Caper Sauce
Falafel Sauce
O’Brien Family Spaghetti Sauce
Peach Salsa
Spicy Peanut Sauce
Strawberry Sauce
Tofu Mayonnaise
Tofu Pesto
Tofu Sour Cream
Vegetarian Spaghetti Sauce

drinks
Chai Tea
Fancy Fruit Juice
Lemonade
Smoothie

desserts
Almond Meal Piecrust
Almond Torte
Apple and Berry Crisp
Apple Cake
Apple Pie
Baked Apples
Banana Bars
Blackberry Cobbler
Brown Rice Pudding
Cashew Butter Cookies
Chai Rice Pudding
Cheese Blintzes
Chocolate Pudding
Coconut Sorbet
Crêpes
 Granola Piecrust
Healthy Candy
The Ladies’ Favorite Meringue
Lavender and Berry Crisp
Mango Mousse
Marionberry Bars
Oat Scones
Pear Torte
Piecrust
Pumpkin Bars
Pumpkin Tofu Cookies
Raspberry Mousse
Roasted Pears
Sesame Candy
Strawberry Shortcake
Strawberry Sorbet
Tofu Cheesecake
Tofu Pumpkin Pie

Acknowledgements
Copyright Page
SUSAN O’BRIEN’S culinary skills developed from three critical factors:
her long-standing interest in nutrition and natural foods; her own special
dietary needs; and her desire to provide her sons with nutritional homemade
meals. She is a gourmet cook, baker, cooking instructor, food management
consultant, guest speaker, and the owner of two businesses, O’Brien’s
Kitchen and O’Brien’s Consulting. Susan is also co-author of CME Consult,
a bimonthly article published by Medical Meetings Magazine. She has two
grown sons and lives in Gig Harbor, Washington.
This book is dedicated to my mother, Dorothy Kezich O’Brien
 Foreword

SEVEN AND A half years ago, after more than twenty years at a major
medical center in Boston, I moved to Gig Harbor, Washington, to begin
work at the Functional Medicine Research Center (FMRC). There I had the
great pleasure of meeting and working closely with Sue O’Brien, and also
of tasting some of her wonderful recipes.
My work at the FMRC was devoted to clinical research in the emerging
field of Functional Medicine, a patient-centered, science-based health-care
approach that assesses and treats underlying causes of illness through
individually tailored therapies. One of the missions of our research effort
was to develop case histories for teaching purposes. Thus I began managing
patients with complex medical conditions.
Sue volunteered to be one of my first study subjects as I began my
research in the FMRC. Sue’s medical problems were confusing and
challenging, but we patiently worked together to determine the underlying
causes of her medical symptoms. Evaluation included an Elimination Diet
that required her to stop eating most of her favorite foods. Using this
approach we discovered that many of her symptoms disappeared, only to
recur when she ate wheat, dairy, and several other foods. In short, she had
been suffering from a variety of food hypersensitivities and intolerances.
Treatment, unfortunately, required that Sue severely restrict her diet for
several months.
Rather than face eating monotonous and depressing meals and snacks,
Sue took the dietary change as a challenge. She transformed old recipes into
new, and invented others, incorporating allowed ingredients and totally
eliminating those that she needed to avoid.
She quickly realized that many others could benefit from her discoveries.
She prepared many wheat-free, gluten-free, dairy-free, sugar-free snacks for
a course for health professionals on Functional Medicine that we continue
to run two to three times a year.
At each session of the course, she would be repeatedly asked by medical
doctors, chiropractors, naturopaths, and other health professionals: “Please
write a book with these recipes!”
Well, Gluten-free, Sugar-free Cooking is that book, and it promises to
provide a wonderful selection for those who suffer, as Sue had, with food
sensitivities or food intolerances, and for those who would just like a more
healthful snack or meal. Sue’s health is much improved thanks to these
recipes, which help her avoid her problem foods.
Now, it’s your turn to benefit from Sue’s expertise. Happy reading, happy
eating, and good health!
ROBERT H. LERMAN, MD, PHD
Director of Medical Education
The Institute for Functional Medicine
Gig Harbor, WA
Medical Director
Functional Medicine Research Center
Metagenics, Inc.
Gig Harbor, WA
 Preface

SEVERAL YEARS AGO, I became employed at the Institute for

Functional Medicine, a division of the company that owned the Functional
Medicine Research Center in Gig Harbor, WA. The research center was
conducting a study, and I applied to participate. I have always been
interested in improving my health, and had for years struggled with
digestive problems, so I hoped this study might help me get to the root of
the problem. The first step in determining my eligibility for the study
included completing comprehensive medical questionnaires. The next step
was to complete a set of lab tests. I did not qualify for that particular study,
but the results of my lab work showed I had several underlying problems,
and I became a patient of the clinic.
The first step once I became a patient was to participate in an Elimination
Diet, a very useful tool proven to determine whether a person has food
allergies. Because there are many foods that commonly cause allergic
reactions, (e.g. peanuts, wheat, corn, dairy, etc.) the Elimination Diet
removes the most common allergenic foods from your diet for a specific
period of time. When the food is reintroduced into the body, you will either
have a noticeable reaction to it or not. To determine which food you are
reacting to, it is necessary to add just one food back at a time, and wait for a
period of four days before adding another.
I carefully complied with the Elimination Diet, as I was very determined
to get to the root of my digestive problems. I couldn’t wait to begin adding
foods back into my diet, and the first food I added back was wheat. I had a
dinner that included wheat tortillas that first evening. Within an hour I had a
terrible headache; although I didn’t connect it with a food reaction. I still
had the headache the following morning, along with a rash on both of my
legs. I waited four days and then ate wheat again (I didn’t want to believe I
actually had a food allergy—especially to wheat!). The same thing
happened. Slowly, I began the process of adding other foods back into my
diet, watching for reactions, and keeping a journal of them, which I then
discussed with my health-care practitioner.
 Once I had accepted the fact that I had a sensitivity to wheat/gluten, I
began the arduous process of finding foods to replace my old favorites. That
is how my first book, Wheat-free, Sugar-free Gourmet Cooking, came into
being. I was determined to find foods that not only were easy to make, but
also tasted good. I wanted to be able to enjoy the foods I ate, and I knew
that would take some work. I set about going through all my old favorite
recipes and experimented with them to make them wheat/gluten and sugar
free.
I was fortunate that I worked for an organization at that time that
conducted medical conferences based on nutrition for health-care
professionals. The practitioners who attended these conferences came from
all over the world and had one thing in common. They believed nutrition
was the foundation for good health. So, the meals and refreshments we
served were made from my recipes of wheat/gluten-free, sugar-free dishes
and desserts. The outcome? They loved them! They begged me for the
recipes, for themselves and their patients. They applauded my efforts and
encouraged me to write a cookbook.
It is my sincere hope that Gluten-free, Sugar-free Cooking will offer you
a new way of eating and a new way of thinking about cooking without
gluten and refined sugars. All it takes is a commitment to your health,
creativity in the kitchen, and a good sense of humor!
This book is not limited to individuals who want to eliminate sugar or
gluten from their diets because of an illness or allergy. This book is for
anyone who wants to live well without refined sugars and gluten. It is
amazing how good the recipes are, how easy they are to make.
I hope this cookbook inspires you to be creative and to live your best,
most healthful life.
SUSAN O’BRIEN
 introduction

EACH DAY, MORE people become aware of the connection between the
way they feel and the food they eat. Do you suffer from chronic joint and
muscle pain, gastric upset, insomnia, headaches, or fatigue? As we grow
older, the list of chronic complaints grows longer. My patients are often
astonished when they discover that removal of a particular food causes their
joint pain to improve, headaches to decrease, plus they sleep better and
have an increase in energy.
Are you trying to avoid wheat, refined sugars, and/or dairy products?
What do you eat instead? These foods are common ones that are poorly
tolerated by millions of Americans, probably because we overeat wheat,
sugar, and dairy many times a day. I felt very deprived and quite irritated
when I first realized that these foods were causing my headaches, fatigue,
and joint and muscle pain. I struggled to modify recipes that would be easy
to prepare and also taste good. At first it felt like I would never be able to
eat a yummy dessert again!
Sue O’Brien has made this task easy for those of us looking for good-
tasting, gluten-free, sugar-free, and usually dairy-free recipes. Even if you
are merely trying to improve the quality of your diet, this is the cookbook
for you. Sue has used healthy alternatives to refined sugar and has tried
recipes repeatedly to find just the right combination and types of sweeteners
and flours. She, herself, has been faced with many food allergies and is
aware of the plight facing many of you as you try to find good-tasting
alternatives to many of the recipes you were using on a daily basis. She has
tried many substitutions for the usual sugar and gluten in recipes and has
been begged by her colleagues to SHARE her final results!
It is hard to believe these recipes contain no refined sugar, proof that
eating healthfully can still be delicious. Sue’s recipes have been developed
for those who cannot tolerate refined sugars such as corn syrup, brown
sugar, sucrose, dextrose, and also honey. She has developed many of these
recipes using a fruit sweetener, which is quite easy to use and is found in
most health food stores. And these recipes look as good as they taste!
 Good-tasting, sugar-free and gluten-free recipes are so important to those
with food allergies and their families. I highly recommend these to my
patients, and not only to anyone with food allergies or diabetes, but also to
those who are health-conscious and are looking to use less refined
sweeteners and better-quality grains in their diet. I have been practicing as a
Nutrition Consultant for nineteen years and this is the first cookbook I’ve
seen that combines good, nutritious ingredients with the wonderful taste of
“real” food.
Bon appétit.

BARB SCHILTZ, RN, MS

Nutrition Consultant
Functional Medicine Research Center
Gig Harbor, WA

Sugar and Sugar Alternatives

SUGAR USUALLY COMES from cane, and cane is a form of grass, which
is related to wheat. Wheat is a very common allergen, so those with
allergies to wheat should consider alternatives to refined cane sugar. Some
sugars do come from other sources, such as beets, which are a tuber. When
you buy sugar in the grocery store, it is typically cane sugar. You can search
the health food stores for beet sugar, but either way, refined sugar is full of
empty calories, and has no nutritional value.
Individuals who have allergies to wheat are better off using cactus nectar,
fruit sweeteners, blackstrap molasses, or maple syrup as a replacement for
sugar. If you have diabetes or problems with yeast conditions, such as
candida, you will want to avoid all forms of sugar. If you can tolerate small
amounts of sweetness, you may want to try the following substitutions.

■ Fruit Sweeteners