Delicious Meets Nutritious

Cooking & Baking with Agave

TM

STEPHEN RICHARDS

Sugar Exchange Table
Food Category
Beverages (lemonade, powdered beverages such as Kool-Aid, etc.) Cooking (sauces, salad dressings, etc.)

Amount of Xagave vs. Sugar
Use 1/2 to 2/3 cup of Xagave for each cup of sugar (or 50% to 66% of the amount called for) Use 1/2 cup of Xagave for each cup of sugar (or 50% of the amount called for) Use 2/3 cup of Xagave for each cup of sugar (or 66% of the amount called for) Use 1/2 cup of Xagave for each cup of sugar (or 50% of the amount called for)

Calories Saved (per cup basis)
180 to 330 calories per cup savings (23% to 42%)

Credits
Photography
Season Atwater at seasonatwaterphotography.blogspot.com Molly Gumner of Molágu Design at molagu.com

330 calories per cup savings (42%)

Baking (cakes, brownies, cookies, etc.)

180 calories per cup savings (23%)

Graphic Design and Layout
Molly Gumner of Molágu Design at molagu.com

Canning (canned fruits, jams, jellies, etc.

330 calories per cup savings (42%)

Recipe Development
Linda Coltrin, Gregory’s Wheat Shop, Bountiful, Utah David DiCorpo, The Cook’s Warehouse, Atlanta, Georgia Molly Gumner of Molágu Design at molagu.com Carrie Matthews, Bosch Kitchen Center, Orem, Utah Jessica Parker of Blind Pig, New York, NY Brad Petersen of Chef Brad’s Grainology at chefbrad.com Elizabeth Scoggin, Boise, Idaho

Altitude Adjustment Chart For Baking
Item/Elevation Leavening Agent (yeast, baking powder, baking soda) Moisture (Xagave, butter, oil, eggs, milk, water) Temperature/Baking Time Below 3500 Feet Increase Decrease Increase 3500 to 6500 Above 6500 No Change No Change No Change Decrease Increase Decrease

Digital Process, Post Production and Development

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.

Hugh Milstein of Digital Fusion at digitalfusion.net

Medical Review
Thomas Dickinson, M.D. Board Certified Internal Medicine, Gastroenterology

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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.

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. . . . . By my friends’ enthusiastic response. . . . . 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. 30 48 52 64 64 74 90 118 128 166 174 174 190 203 6 7 . . . . . . . . and perfecting the recipes . . . . . . . . . . . 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. . Sauces . . . . . . I think that it will change your life for the better and make the celebration that much sweeter. . . . . I have been a total Xagave fan! The taste is amazing! Even the simplest things can be made better with Xagave. . 15 The Powerful Benefits of Combining a Low GI Diet and Inulin . . . . . Healthy Desserts . . . . . . . . . . . . . . . After we finished. The problem was that so many recipes contain less-than-healthy ingredients to ensure great taste. . . . . . . . . . . . . dressings. . . . Texture & Cooking Qualities . . . . . . . . . . . . . & Side Dishes . and so many other recipes. . . . . Introduction. Breads & Quick Breads. . . . . . 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. . . . . . . . . . . . . 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 told everyone about Xagave and how I had used it in my glazed salmon. . . . . . . . . . . . . . . . . . Beverages. pure vanilla and Xagave). . . yet a HUGE treat. Quick & Easy Gourmet Meals . . . . . . . . . . . 19 Types of Agave Nectar. . . . . . . . . . . . . sugarladen vanilla milk shake. . . . . . . . . . .. . . . . . . . . . . . . . . . . 27 Healthy Substitutions for Eggs & White Flour. Kids’ Stuff . . . . . . . . . . . . . . . . . . . . . . sipping sangria . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 The Glycemic Index. . . . . . . . . . . . . . . . . . . 29 Recipes Breakfast . . . . . . . . . . . .” Molly Gumner Mom. . . Acknowledgements. . . . . . . . . . . . . . . . . . Sugar is an obvious culprit in desserts. . . . . . . . . . . . Recipe Index & Nutritional Data. . If you can get rid of white sugar and not sacrifice flavor. . . Appetizers. . . . One favorite in our house is Xagave-Sweetened Vanilla Milk. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Fruit Jams . . . . . . . . . .that sold me. . . . . . . . . . laughing. . . . . . . . . Salads & Salad Dressings. but without all the sugar and fat. . . . . . . It tastes just like a high fat. . . . . . . . . . . . . . . . . . . . . . . . . . Small Plates . . . 21 Cooking Properties . taste testing. . . . . . . . . . . . . . . . . . . . After school. . . . . . . . . . . . Xagave After Dark . . . . . Foreword . . . . . Part-time Chef. . . . . . . . the flavors were incredible. . I can confidently recommend exchanging Xagave for sugar in just about any recipe. I’ve always been a healthy eater and have strived to serve healthy meals to my family. . . . . . . . . . . . . . but it was his passion for creating delicious. . . . . . . . . . . . . . Health Benefits. . . . . . . healthful recipes – working in the kitchen. . . . . . . . 16 Taste. . . . . . . . . . . . . . . . . . experimenting. . . . . . summer salad and grilled peaches – all recipes usually made with sugar. . . . . . . . . but it is also a mainstay ingredient in sauces. . . . . . . . . . . . . Healthy Shakes & Smoothies . . . Congratulations on purchasing this book. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . History of Agave . . . . . healthy. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . why wouldn’t you? Since my first batch of cookies sweetened with Xagave. . Fitness Enthusiast The Health Benefits of Inulin. . . . . . . . . . . . . . . . . . . . . .Contents Credits. . . . . . . . . . . . . 24 Altitude Adjustment Chart For Baking . . . . . . . . . . . . . . Graphic Designer. . . . . . . . . . . . . . . . . . . . . . . . . . . . Xagave truly is “Where Delicious Meets Nutritious. We sat for hours eating. . . . . . . . . . . . . . . . . . . . . . .

Xagave not only tastes delicious. . health benefits and cooking qualities of this wonderful. When you incorporate Xagave into your diet. desserts.”TM It can be used in any of your favorite recipes by simply using it to replace sugar (see the Sugar Exchange Table. etc. custards.Introduction Use Xagave . salad dressings. 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. Xagave is Where “Delicious Meets Nutritious”™ Xagave tastes wonderful and will also save you thousands of calories and improve your health in many ways. pies. effective tool in reducing calories and losing weight. all-natural sweetener. Experiment and have fun: try Xagave in sauces. 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. cookies. honey or artificial sweeteners cannot. you will lose weight. corn syrup. have a high Glycemic Index (GI) and lack nutritional value. You can also use Xagave as an everyday sweetener for cereal. coffee and tea. Xagave is truly where “Delicious Meets Nutritious. whipped cream. in addition to many delicious recipes. Live Healthy Because Xagave is an all-natural. syrups. for simple conversions). be more energetic and enjoy better health. . Use Xagave as a “Complete Sugar Replacement”™ Xagave is a healthy alternative to sugar and the only natural sweetener that can be used as a “Complete Sugar Replacement. cakes.” TM 8 9 . easy and simple to prepare. low Glycemic Index (GI) sweetener. increasing energy. but it also enhances the taste and texture of foods in ways that sugar. it can be an Welcome to the world of Xagave! This book gives you a complete overview of the history. heart disease and cancer. boosting your immune system. calorie-saving. improving health. There is little doubt that the consumption of sugar. inside front cover. and transaturated fats – all key ingredients in processed foods – is the leading cause of obesity. Studies show a high correlation between obesity and the chronic diseases of diabetes. Processed foods are highly caloric. Xagave is a low GI food and contains Inulin. improving regularity and increasing bone density. breads. white flour.

most people recognize the term “agave” in connection with “tequila. Only recently have people discovered that agave nectar makes a great tasting. taking five to eight years to mature before it can be harvested and the nectar extracted. This unique blend. The agave plant is relatively slow growing. 10 HIS Tory HIS T ory 11 . honey. provides the best taste. The plant grows to a height of eight to ten feet. such as sucralose and aspartame.” The nectar derived from the Agave Tequilana plant has been used to make tequila for well over 150 years. There are between 200 to 300 different species of agave plants. Xagave is a blend of two varieties: Agave Salmiana (white agave) and Agave Tequilana (blue agave).000 years. in unscientific terms. known as Xagave. and as wood beams in construction. 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. versatile sweetener that can be used in lieu of sugar. all-natural sweetener on the market. as a condiment to foods. each with its own distinctive properties.History of Agave Archeological findings show that various peoples in Mexico have used many different species of the agave plant for more than 9. Agave has been used in beverages. the Lily family. maple syrup and engineered sweeteners. as fiber in ropes and clothing. The use of agave is growing as it continues to be recognized by health professionals as the healthiest. agave has slowly made its way into the American market place and is available in a number of health food stores. In the past few years. In the modern era. but it is actually a subspecies of the class of plants known as Liliopsida or subclass Liliidae – or.

needs to mature and flower. the stem is cut off at its base and the plant is “milked” of its nectar for several months. Just before the flower begins to grow. 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). this beam was historically used in construction). The extraction process for the two plants is very different. which can weigh as much as 400 kilos (800 pounds). White agave. The nectar of the plant is then distilled in a vacuum container at temperatures below 118°F to reduce the nectar to the right brix levels.Health Benefits The nectar of both the blue and white agave plants is extracted from the root (or bulb) of the plant. The root of blue agave is dug up from the ground. on the other hand. This unusual flower grows eight to ten feet in height and its “stem” resembles a beam of wood (in fact. 12 HIS Tory Health Benefits 13 . 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.

best tasting and most versatile brand of agave on the market. iron and inulin. moderate blood sugar levels. honey. sucralose and saccharin. As a prebiotic fiber. unlike sugar. This change in pH in the colon helps suppress the growth of harmful bacteria such as E. many physicians. The Health Benefits of Inulin Xagave contains 12% inulin. less antibiotic use. Xagave brand combines the inulin from the blue with the calcium in the white. Salmonella and Campylobacter. as well as other vitamins and minerals. at a daily consumption of five grams per day (about two tablespoons of Xagave). Two to three tablespoons of Xagave per day contain the amount of Inulin recommended. Xagave brand agave contains calcium. Tom Dickinson. as well as a bifodenic. keeping your gut healthy and in balance will reduce the frequency and duration of illness. a water-soluble dietary fiber found in more than 3. less vomiting and fewer day care absences. Numerous studies have shown inulin to be an effective prebiotic. maple syrup and artificial sweeteners. Blue agave has more naturally-occurring inulin than white. Both blue and white agave are low GI foods and both will save you thousands of calories if used in lieu of sugar. is absorbed in the lower intestine improving digestive health by stimulating the growth and activity of the good micro flora in your body. including nationally recognized television personalities and our own Dr. as the recipes in this book demonstrate. Xagave is the only brand that brings the benefits of both blue and white agave to your diet. The two key health benefits of all agaves are its low Glycemic Index (30 to 35) and significant calorie savings when used appropriately. in the studies. For these reasons. Simply put – inulin feeds the good bacteria in your gut to help it function correctly and keep you healthy. enhance calcium absorption. coli. honey and artificial sweeteners such as aspartame. are recommending Xagave as their preferred sweetener over sugar. improves and promotes calcium and magnesium absorption by as much as 20%. Inulin is a water-soluble dietary fiber that has many benefits and studies have shown that it can strengthen the immune system. 14 Health Benefits Health Benefits 15 . In a study conducted at Johns Hopkins University. to achieve the health benefits discussed above. fewer doctor visits. a Board Certified Internist. Inulin is particularly concentrated in blue agave. while inhibiting growth of bad bacteria in your intestinal tract. increases bone density by 15% and moderates blood sugar levels. inulin causes probiotic bifidobacteria to increase and secrete acids. when consumed.500 fruits and vegetables. improve regularity. Inulin is probably the most overlooked supplement on the market and should be included in everyone’s diet. All brands of agave are not the same.Agave. It is considered a carbohydrate for labeling purposes. The children who ate the cereal with inulin showed reduced incidence of fever. 123 infants were fed an infant cereal supplemented with inulin or a placebo for six months. Studies have also shown that Inulin. Because 70% of your immune system is located in your intestinal tract. in addition to promoting gut health. has many health benefits. increase bone density and reduce risks of colon cancer. improve digestive health. The Xagave blend creates a powerful combination of a low GI sweetener with inulin that makes Xagave the healthiest. but is actually a fiber that. white has more naturally-occurring calcium than blue. In addition.

healthier. you begin to feel lethargic. Doctors and nutritionists are now actively stressing the numerous health benefits of a low GI diet. but it goes out fast. High GI foods. A GI of 70 or more is high. but you crave that feeling so you eat more high GI foods to get the good feeling back and the vicious cycle of over consumption begins again. honey. inulin. You will not feel the highs and lows of sugar – you will just feel better and be more productive. your energy levels are continually fluctuating between high and low. long-term source of energy for your body. In addition to being a fiber. help maintain a feeling of fullness for longer periods after eating. Using the fire analogy. provide an immediate burst of energy. small meals of low GI foods that include Xagave can provide consistent energy levels all day without feeling tired or hungry. sugar consumption makes you crave that “high” and you want to consume more – you are not really hungry or in need of energy. Studies have shown that low GI foods and inulin provide the following health benefits: Improved Weight Loss and Weight Management Xagave saves calories in two ways: . such as table sugar. The Powerful Benefits of Combining a Low GI Diet and Inulin The following outlines the health benefits of Xagave and the powerful combination of this low GI food with inulin. a GI of 56 to 69 is medium. require very little processing by the body so if the body does not need the energy. but once the fuel has been stored as fat.” Like a drug. It either uses the sugar as energy to fuel your body’s activity or it stores that energy as fat so that it can be used later.The Glycemic Index The Glycemic Index (GI) is a numerical system that measures the increase in circulating blood sugar triggered by carbohydrates – the higher the number. Why should you worry about “spiking” blood sugar levels? The simple explanation is this: Your body processes food and breaks it down into sugars that it can use as energy. the greater the blood sugar response. obesity and is the reason why sitting at your desk eating a candy bar or drinking a soda drink with high fructose corn syrup is not a good idea. sugar is like gas – you get a big flame. Xagave contains fructose and inulin that help moderate blood sugar levels so eating regular. hungry and you “flame out. High GI sweeteners. but has drastic negative short-term results in energy levels once the energy is stored and very negative long-term results in weight gain and the health consequences of obesity. Low GI foods and fiber. It provides a short-term fix to pick you up. 16 Health Benefits Health Benefits 17 . agave is like a log that burns for several hours providing a much better. has almost no caloric effect on the body (because it is consumed in the lower intestine) and has a zero GI. while a high GI food will trigger a dramatic spike in blood sugar levels. it stores the energy as fat. such as inulin. This cycle is the cause of overeating that leads to weight gain. and a GI of 55 or less is low (agave nectar ranges between 30 and 35!). similar to gas on a fire. Xagave is a low GI food and your body takes time to process and convert it to energy. and high fructose corn syrup. It also provides a sense of satiation. A low GI food will cause a small rise. although classified as a carbohydrate. Improved Energy Levels Because sugar and high fructose corn syrup “spike” your blood sugar levels. It is sweeter than sugar so you use less and its low GI and inulin content help moderate blood sugar levels so you eat less while feeling more satisfied.

18 Health Benefits Health Benefits 19 . The amount of inulin consumed in connection with the studies researched by our medical team were between 5-8 grams of inulin per day. A newly published study in the American Journal of Clinical Nutrition shows that inulin increased calcium retention or bone density in adolescents by 15%. it is an important food to consume daily as part of a healthy diet and lifestyle. Because inulin has a zero GI. it becomes toxic. Diabetic Friendly One of the primary drivers of my interest in agave was that it is considered “diabetic friendly. I have had many skeptical diabetics attend cooking demonstrations and try the foods that I prepared and be surprised at the impact (i. the lack of impact) on their blood sugar levels. as a prebiotic. We suggest that you check with your doctor to determine if Xagave is right for you. the healthier you will be and the better you will feel. Type II Diabetes used to be referred to as adult-onset diabetes – unfortunately. This increase in calcium absorption and bone density resulted after supplementing the diet with 8 grams of inulin per day or roughly 3 tablespoons of Xagave.” My mother. it has no effect on blood glucose or insulin levels. Inulin in foods provides both bulk and sweetness without causing a rise in glucose levels after meals and appears to be appropriate for diabetics in managing blood sugar levels. who has had diabetes for 20 years. when mixed with yogurt. As you can see. The good news is that this disease can be avoided through exercise. increases calcium absorption by as much as 20%. Xagave brand agave has the highest levels of inulin and calcium of any agave on the market and is the only brand with a standardized inulin content. acts to stimulate the normal. By enhancing calcium absorption. There are 7. reduced caloric consumption and a low GI diet. Studies have demonstrated that inulin. beneficial bacteria in the colon. which improves the digestion and absorption of critical minerals such as calcium and magnesium.5 grams of inulin in 3 tablespoons of Xagave. The quicker you get this waste out of your body.. Xagave is much more than a delicious sweetener. She has oatmeal in the morning sweetened with Xagave with no negative impact on her blood sugar levels. Other studies have shown a positive effect on calcium absorption in teens and postmenopausal women. inulin helps increase bone density.e. Reduced Risk of Heart Disease and Type II Diabetes Studies have shown that low GI diets appear to reduce the risk of heart disease and Type II Diabetes. is now able to enjoy cranberry sauce. Reduced Risk of Cancer Recent studies in animals have shown that the regular consumption of inulin reduced the size and growth of cancerous causing lesions in the lower intestine. This is extremely important as once food is digested and makes its way to your gut. there is now a high incidence in children. Improved Motility Studies have shown that daily consumption of inulin improved both fecal weight and frequency of extrication. pumpkin pie and whipping cream at Thanksgiving and Christmas. The many health benefits associated with the consumption of low GI foods and beverages made with Xagave are hard to ignore. They have quickly become believers and are now enjoying foods that they have not been able to eat for years.Increased Bone Density Inulin.

In fact. “Raw” is not a certification. Within these two categories of agave. while the medium is a translucent light brown or amber. The light syrup has a beautiful translucent gold color. Texture & Cooking Qualities Types of Agave Nectar There are several brands of agave nectar on the market today. the longer it has been cooked or processed to achieve the darker color and taste profile. This perception is incorrect. There is a perception that the amber or darker agave is less processed and “healthier” than the lighter agave. processors of the nectar manufacture a light. the darker the agave. medium amber or dark syrup. 20 Taste. but a statement from the manufacturer or distributor regarding the extent to which the product has been treated with heat during processing. The light. These brands are either blue or white agave. Blue and white agave and their derivations of light. Texture & C ooking qualities Taste. amber and dark are also labeled raw and organic. The most versatile and “cleanest” tasting of the three is the light syrup made from white agave.Taste. Texture & C ooking qualities 21 . and the dark looks like molasses. “Organic” means that foods are grown without the use of unnatural pesticides and fertilizers. medium and dark each taste different and have an appropriate use or application.

maintain and enhance ecological harmony. honey or light brown sugar Best used in lieu of brown sugar.” Organic certification is important because 60% of herbicides. honey flavor Light maple. In addition. Texture & C ooking qualities Taste. honey.S. honey. biological cycles and soil biological activity. Environmental Protection Agency. however. honey. honey flavor Maple.The following chart illustrates the various agaves available and their best application: An official definition of “organic. molasses. Xagave brand agave is processed at 117°F or lower and meets the generally accepted “raw” standard. have had the enzymes pasteurized or cooked out of them. Xagave brand agave is produced from fields that are organic certified and the nectar is processed in a USDA organic certified facility. Texture & C ooking qualities 23 . molasses and maple syrup Best used in lieu of brown sugar. nutty. Processed foods. Xagave is produced by a co-op of farmers that believe in fair trade practices. molasses and maple syrup Light maple. 90% of fungicides and 30% of insecticides are considered carcinogenic by the U. slight hint of vanilla Best Application Very versatile. can be used anywhere instead of sugar. 22 Taste. Many enzymes are also retained in dehydrated or frozen foods. It is based on minimal use of off-farm inputs and on management practices that restore. flowery flavor Honey. maple. honey and molasses Best used in lieu of brown sugar. nutty. states: “Organic agriculture is an ecological production management system that promotes and enhances biodiversity. Enzymes are essential for good digestion and vitality. and honey Best used in lieu of brown sugar.” adopted by the National Organic Standards Board in 1995. molasses flavor Types of Agave Nectar Raw foods are often referred to as “living foods”– foods which are naturally rich in enzymes because they have not been heated over 118°F (although maximum allowable temperatures are hotly debated). Type of Agave Agave Salmiana (White) Light Amber Dark Agave Tequilana (Blue) Amber Dark Flavor Notes Clean.

reduce the oils in your baked items as the inulin in Xagave provides a full-bodied texture. in your recipes to save even more calories without affecting the taste and texture of the foods you bake. 2 cups of sugar. The following identifies the cooking properties. you save calories by using 11/3 cups of Xagave vs. It should be noted that this exchange table was developed specifically for Xagave brand agave. salad dressings. sugar in cooking. people are always surprised at how good the foods taste and that the foods and beverages do not have an aftertaste. canning. jellies. qualities. jams. For example. baking and beverages. During cooking demonstrations.) Cooking (sauces. Texture & C ooking qualities 25 . etc. [page 25] and inside front cover). by using Xagave in Zucchini Bread (page 58). in baking. powdered beverages such as Kool-Aid. see Sugar Exchange Table. cookies. Sugar Exchange Table Amount of Xagave vs.5 times sweeter than sugar so you will need to reduce the amount of Xagave accordingly in your own recipes (e. 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! Improves Taste and Texture The baking industry has been using inulin derived from the Chicory Root for over 30 years to enhance texture and taste or “mouth feel” of low-fat and low-sugar baked goods. Because of some of Xagave’s other cooking properties. you may also reduce the amount of fats. 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%) Sweeter than Sugar Xagave is 1. Sugar Use 1/2 to 2/3 cup of Xagave for each cup of sugar (or 50% to 66% of the amount called for) Use 1/2 cup of Xagave for each cup of sugar (or 50% of the amount called for) Use 2/3 cup of Xagave for each cup of sugar (or 66% of the amount called for) Use 1/2 cup of Xagave for each cup of sugar (or 50% of the amount called for) Food Category Beverages (lemonade. such as oil. the taste and texture of your foods will improve – they will actually taste better than foods sweetened with sugar! To save even more calories. etc.. is very versatile. Texture & C ooking qualities Taste. Expect foods prepared with Xagave to taste better – because they do! 24 Taste. By using Xagave The Sugar Exchange Table outlines the appropriate exchange of Xagave vs. Cooking Properties Xagave is a “Complete Sugar Replacement. etc.4 to 1. is easy to use as an ingredient in cooking and actually enhances the flavor and texture of foods. etc.”TM It tastes great. 1/2 to 2/3 cup of Xagave for each cup of sugar. differences and benefits of using Xagave in your recipes. brownies.) Canning (canned fruits.) Baking (cakes.g.

water) Temperature/Baking Time 26 Taste. which makes it ideal for whole-grain cooking. As a result. It also provides for a margin of error in your cooking.. Utah. or its ability to absorb moisture. eggs. Promotes Rise Although we are not sure of the technical reason. moisture and baking time or temperature. I have found that this is not necessary. reduce by 10 minutes. After the cranberry sauce had cooled. Texture & C ooking qualities Taste. as they come from Mexico which has a legal limitation on shelf life claims. you may need to make minor adjustments in leavening agents. however. For example. For example. some say that you need to reduce the liquids in your recipes. Texture & C ooking qualities 27 . It does not crystallize like honey. We found that we can make light and fluffy whole-grain pancakes. Shelf Life Agave has a naturally long shelf life and does not need to be refrigerated or stored in any special way after opening. milk. and egg whites or egg substitute for eggs. Item/Elevation Altitude Adjustment Chart For Baking Below 3500 Feet Increase Decrease Increase 3500 to 6500 Above 6500 No Change No Change No Change Decrease Increase Decrease Leavening Agent (yeast. wholewheat pastry flour for white flour. When using Xagave in a recipe. They really taste best on Monday and Tuesday as they moisten and the flavors blend. Uses Lower Temperatures Baked items using Xagave will cook faster and at a lower temperature. Xagave draws in moisture to keep the baked item moist and fresh. The recipes in this cookbook were developed in Provo. We encourage you to exchange Xagave for sugar. butter. the Classic Pound Cake (page 55) normally requires baking at 350°F for 1 hour and 15 minutes. it was not tequila! High Altitude Baking Altitude does affect baking whether using sugar or Xagave. Acts as a Natural Preservative Xagave is a natural preservative because of its hygroscopic effect. Xagave in baked goods promotes rise. No problem. If you are baking below 3500 feet or above 6500. 4551 feet above sea level. oil. Highly Soluble Unlike sugar and honey. reduce cooking time by 5 minutes and for baking time exceeding 60 minutes. Solubility is why Xagave tastes so great in drinks. you may make minor adjustments by reducing high calorie liquids such as oils. baking powder. Xagave is readily soluble in hot or cold water and mixes well in all recipes. As an ingredient. cakes and breads using Xagave. This further reduces the calories in your foods without negatively affecting taste and texture. If baking time exceeds 40 minutes. salad dressings and in canned goods. Actual results depend on your oven and altitude. For example.xagave. Reduces Liquid Volumes Because Xagave is a liquid and sugar is in a granular or dry form. by eliminating sugar and white flour from your diet. please review the following chart for minor adjustments in you baking to improve the outcome and visit our website at www. If you do. you will also improve how you look and feel. I will bake the Blueberry-Cranberry Granola Bar Muffins (page 37) on Sunday afternoon and leave them on the counter all week long. I was making Cranberry Sauce (page 122) at Thanksgiving and did not sweeten it enough. With Xagave. you reduce the temperature to 325°F and shorten the time by 5 to 10 minutes. Most brands claim a shelf life of 18 months. I have used agave that has been on the shelf 2-3 years without a problem – and no. Naturally. you will be pleasantly surprised at how light and fluffy your baked goods are and how delicious they taste. adjust the cooking temperature down by 25°F. sauces. I mixed in a few more tablespoons of Xagave and the sauce tasted the same as if I had added it from the start. milk and cream.com for more specific information. baking soda) Moisture (Xagave.

strengthened immune system and increased calcium absorption and bone density. If you grind soft white wheat on pastry or fine grind setting. 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. Studies have shown the health benefits include improved energy levels. 28 Taste. Texture & C ooking qualities 29 . one may be purchased online or through specialty stores. Mix the three flours together. muffins and quick breads. By using egg substitutes. These grains can be purchased in bulk from your local health food or cooking store. It is great for cakes. If you don’t own a wheat grinder. we are 100% confident that you will love the taste. you will save approximately 45 calories. 5 grams of fat and 300 mg. calorie-saving sweetener that is an effective tool in anyone’s diet – whether you are losing weight. maintaining your weight. pancakes. of cholesterol per egg.com. One simple change is to mix white flour with whole wheat flour which will add extra fiber to your diet. Xagave is a LOW GI. delicious and much more satisfying than food prepared with white flour and sugar.XAGAVE. We suggest: Soft White Wheat We recommend grinding your own grains.Healthy Substitutions for Eggs & White Flour 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. While taste is personal. Since egg substitutes promote rise in baked products. Remember. fat or cholesterol we recommend substituting egg whites or egg substitutes (such as Egg Beaters) for whole eggs. The health benefits are indisputable. flavor and texture of Xagave and the foods and beverages that you make with it. Egg Substitutions: If you are trying to reduce your calories. Please send your comments and recipes to www. they are ideal for whole-grain cooking. concerned about blood sugar levels or just trying to improve your health by reducing total sugar intake. The included recipes are not only healthy. Xagave works wonderfully with whole-grain cooking and baking because it promotes rise and improves texture. Texture & C ooking qualities Taste. Low Gluten Option Grind equal parts of spelt. You will find that your whole-grain baked goods made with the recommended whole grain flours and Xagave are wonderfully light. We are excited about the opportunity to share our recipes with you and your family. This combination can be used in lieu of white flour in almost all baking applications except for yeast breads. From our family to yours – enjoy and good health! Whole Wheat and White Flour Blend We understand that you may not have a wheat grinder and that various whole grains may not be readily available to you. All of these grains store well and can be stored for years in the appropriate airtight container. improved digestive health and regularity. you will find that this flour tastes delicious and is more nutritious and satisfying than white flour. but DELICIOUS and EASY to make. We would love to hear from you. barley and brown rice on a pastry or fine grind setting.

Pour into bowl and top with Xagave or Xagave Maple Syrup (page 47). 30 breakfast *See page 206 for nutrtitional info breakfast 31 .” You heard it from Mom and now studies have confirmed it. raspberries. Breakfast is also the easiest meal to skip so it has to be convenient. Top with blueberries. salt (optional) 1 tsp. salt (optional) 1 tsp. or bananas.Breakfast Apple Cinnamon Steel Cut Oats Makes 4 Servings Serving Size: 1 cup 1 cup steel cut oats 4 cups water 1/2 tsp. Xagave 1/2 cup of apple chunks or grated apple Put all ingredients except apples into a pot. Steel Cut Oatmeal with Berries Makes 4 Servings Serving Size: 1 cup 1 cup steel cut oats 4 cups water 1/2 tsp. Top with Xagave and nuts. The following recipes are so fast and easy that there is no reason to miss breakfast. cinnamon 4 tbsp. Studies have shown that if you eat a good breakfast you consume less calories during the day. vanilla 4 tbsp. Add apples for last five minutes of cooking. Add nuts and milk to taste. reduce heat and simmer for 15 to 20 minutes. A good. Add milk to taste. Bring to boil. *See page 206 for nutrtitional info Xagave is great as a “table top sugar” and tastes better than honey on oatmeal. reduce heat and simmer for 15 to 20 minutes. Bring to boil. healthy breakfast gets your metabolism going and stabilizes your blood sugar levels. Xagave Put all ingredients into a pot. Try one of these dressed-up bowls of oatmeal – they only take an extra minute to prepare and are definitely worth the effort! “Breakfast is the most important meal of the day. vanilla 1 tsp.

slivered almonds Steps: Mix yogurt and Xagave. Makes 2 Servings Serving Size: 3/4 cup Ingredients: 1 cup plain low fat yogurt 2 tsp. you save about 80 calories per 8 Saves 50 . Xagave (or to taste) 1/4 cup rolled oats 1/4 cup blueberries 2 tbsp. Up until recently. By sweetening your own yogurt with Xagave. The combination of the probiotics in yogurt and the prebiotic fiber in Xagave has significantly improved her motility. serving. *See page 208 for nutrtitional info 32 breakfast breakfast 33 . She feels great and will not miss a day eating her muesli. she was not regular and suffered from a tender gut. Tips and Notes: We buy plain yogurt by the quart or the half gallon and sweeten it all at the same time. either for breakfast or as a mid-day snack. Mix in oats and top with blueberries and slivered almonds.80 calories over pre-sweetened yogurt! oz. Try one tablespoon of Xagave at a time and sweeten to taste.Swiss Muesli This is my wife’s favorite breakfast and she eats it nearly everyday.

Melt the butter in an 8” x 12” pan (place pan with butter in oven as you’re preheating it). Xagave. combine flour. baking powder 1 cup low fat milk Steps: Preheat oven to 350°F. salt. blackberries. cinnamon 4-6 pears sliced and peeled 1 1/2 cup whole wheat pastry flour 1/2 cup Xagave 1 tsp.Fruit with Xagave Chocolate Syrup Any fruit tastes great topped with Xagave Chocolate Syrup (page 165). *See page 204 for nutrtitional info Saves 300 calories over traditional recipe! breakfast 34 breakfast 35 . Fruit and Xagave This is such a great way to start the day! The combination of low fat and high protein keeps you satisfied and feeling great all morning! Makes 1 Serving Ingredients: 1/2 cup fresh fruit 1/2 cup low fat cottage cheese 1 tsp. Peel and slice pears into 1/4 inch pieces and place on top. Pear Kuchen This is an old family favorite. peaches. Combine oats and cinnamon. This Kuchen recipe takes advantage of the pear fall harvest as the blend of flavors is a delight. cantaloupe. especially with a little Xagave Sweetened Whipped Cream on top (page 165). Whisk until smooth. strawberries. salt 2 tsp. sprinkle over the butter and drizzle with Xagave. baking powder and milk. Use it on raspberries. Makes 8 . grapefruit or your other favorites to give it that little extra flavor that makes it a real treat. *See page 206 for nutrtitional info Cottage Cheese. Xagave (or to taste) 15g of protein and only 142 calories! Steps: Place cottage cheese in bowl. For years I thought it was called “Pear Cooking” since I didn’t realize that Kuchen is a German word for cake. top with your favorite fruit and drizzle Xagave over top.10 servings Ingredients: 1/3 cup butter 3 tbsp. Pour over the pears and bake at 350º for 35-40 minutes or until a toothpick inserted in center comes out clean. quick oats 3/4 tsp. In a separate bowl.

one cup at a time. pineapple and shredded coconut for “Fruit and Nuts”. baking soda 1 tsp. vanilla 1 tsp. Add dry ingredients to wet ingredients. Tips and Notes: These muffins make a great snack. almond extract Dry Ingredients: 1 cup whole wheat flour* 1 tsp. These muffins are loaded with fiber and protein. They can sit in a container on the shelf for several days and will continue to taste fresh and delicious. I grab two of them on the go and am satisfied till lunch. Substitute dried apricots and pecans or carrots. They are very easy to make and make a great snack! Makes 18 muffins Wet Ingredients: 1 cup Xagave 3 eggs 1 cup plain low fat yogurt 2 tbsp. Mix dry ingredients (except oats) in a separate bowl. salt 3 cups rolled oats Fruit and Nuts 1 cup blueberries 1/2 cup dried cranberries 1/2 cup chopped nuts (almonds. Fill muffin tin to top and bake at 325°F for 23 to 28 minutes. Add oats.Blueberry-Cranberry Granola Bar Muffins These are a family favorite and a terrific breakfast. canola oil 2 tsp. Fold in blueberries and cranberries. Mix the wet ingredients in a large bowl or blender. Mix well. *See page 203 for nutrtitional info Saves 120 calories per muffin! 36 *See page 29 for whole grain flour options breakfast breakfast 37 . ground cinnamon 1/2 tsp. pecans or walnuts) Steps: Preheat oven to 325°F.

plain low fat yogurt 1/2 banana (optional) Steps: Mix all the ingredients in a blender and turn on “high” or “liquefy” until creamy smooth. water 2 tbsp.(or Banana Chocolate Protein Oat Shake) This is my breakfast when I am in a hurry. Xagave 2 tbsp. Options: Add a 1/2 banana for a Banana Chocolate Protein Oat Shake. rolled oats Steps: Mix all the ingredients in a blender and turn on high or “liquefy”. blackberry and blueberry mix) 4 oz. cocoa powder 2 tbsp. of Xagave 2 tbsp. She would rather spend more time doing her hair than eating breakfast. low fat milk 1 to 2 ice cubes 1 scoop vanilla protein powder 1 tbsp. but we have found that she will take this with her as she heads to school. blend and you’re out the door! Chocolate Protein Oat Shake Triple Berry Yogurt Smoothie This is my daughter’s breakfast during the school year. Just mix the ingredients. *See page 209 for nutrtitional info Makes 1 serving Ingredients: 4 to 6 oz. Makes 2 servings Ingredients: 2 cups frozen berries (raspberry. *See page 204 for nutrtitional info Low sugar energy drinks! 38 breakfast breakfast 39 .

These toppings can be used on ice cream as well. salt 1/2 tsp. Pour batter onto griddle (about 1/4 cup at a time) when hot and cook until bubbles form and edges dry. baking soda Put all wet ingredients into a blender and blend. *See page 206 for nutrtitional info Buttermilk Whole Grain Pancake and Waffle Mix Makes 8 servings Ingredients: 1 cup low fat milk 1 cup low fat buttermilk 1/4 cup canola oil 2 eggs (2/3 cup egg substitute) 2 cups whole wheat pastry flour* 2 tbsp. Below is a basic whole grain pancake and waffle recipe with a number of optional toppings. Grease griddle. *See page 206 for nutrtitional info 40 breakfast *See page 29 for whole grain flour options breakfast 41 . Turn and cook other side. Heat griddle on medium-high (400°F). baking soda Put all wet ingredients into a blender and blend. Turn and cook other side. Heat griddle on medium-high (400°F). Pour batter onto griddle (about 1/4 cup at a time) when hot and cook until bubbles form and edges dry. Add dry ingredients and blend until just slightly lumpy (about 30 seconds). Add dry ingredients and blend until just slightly lumpy (about 30 seconds). salt 1/2 tsp. Whole Grain Pancake and Waffle Blender Mix Makes 8 servings Ingredients: 2 cups low fat milk 1/4 cup canola oil 2 eggs (2/3 cup egg substitute) 2 tbsp. Xagave 3 tsp. Grease griddle. baking powder 1 tsp.Whole Grain Pancake and Waffle Breakfasts (When you’ve got time) I love pancakes and waffles and I particularly love fruit toppings on them. Xagave 2 cups whole wheat pastry flour* 3 tsp. baking powder 1 tsp.

Apple Cinnamon Topping Only 69 calories per serving! Triple Berry Topping Makes 10 servings Serving Size: 1/2 cup Ingredients: 4 cups fresh frozen berries 1 cup water 1/2 cup Xagave 2 tbsp. If it does not thicken to desired level within a minute or two. If it does not thicken to desired level quickly (about 1 or 2 minutes). Add Xagave Sweetened Whipped Cream (page 165) on top for an extra special breakfast! Only 48 calories per serving! breakfast 42 breakfast 43 . Mix cornstarch in 2 tbsp. Notes and Tips: Any apple will do but our favorite is Granny Smith. Reduce heat and let simmer about 5 minutes until apples soften. water and stir until all lumps are gone. cored and sliced 1 cup water 1/3 cup Xagave 1 tsp. Pour cornstarch mix into berry mix while stirring slowly. Mix cornstarch in 2 tbsp. Serve hot over pancakes and waffles. Add Xagave Sweetened Whipped Cream (page 165) on top for an extra special breakfast! *See page 209 for nutrtitional info Makes approximately 8 servings Ingredients: 2 apples. repeat cornstarch and water step. cornstarch Steps: Put berries and Xagave in a pot and bring to a boil. cornstarch Steps: Put apples. Xagave and cinnamon in a pot and bring to a boil. Stir until topping thickens and begins to bubble. water. water and stir until all lumps are gone. ground cinnamon 2 tbsp. repeat cornstarch and water step. Reduce heat to simmer. Pour cornstarch mix into apple mix while stirring slowly. Serve hot over pancakes and waffles. Stir until topping thickens (1 to 2 minutes) and begins to bubble.

Reduce heat to simmer.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. If it does not thicken to desired level within a minute or two. Mix cornstarch in 2 tbsp. Pour cornstarch mix into strawberry mix while stirring slowly. water and stir until all lumps are gone. cornstarch *See page 208 for nutrtitional info Steps: Put strawberries and Xagave in a pot and bring to a boil. Stir until topping thickens (1 to 2 minutes) and begins to bubble. 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. Serve hot over pancakes and waffles. *See page 206 for nutrtitional info 44 breakfast breakfast 45 . cornstarch Steps: Follow “Strawberry Topping” recipe directions. repeat cornstarch and water step.

imitation maple) 1 25 oz. It takes a few minutes. it creates a volcanic-like eruption and the syrup expands 2 to 3 times in volume. Serve hot or warm. Important: Make sure that the boiling pot has ample room because when you add the soda. Add soda and immediately reduce to cool. natural maple flavoring (or 3/4 tsp. Ingredients: 11/2 tsp. bottle Xagave (or 21/4 cups) *See page 208 for nutrtitional info Steps: Pour the maple flavoring in the bottle and let it naturally absorb by gently rocking the bottle. 46 breakfast breakfast 47 . Try it and you will not be disappointed. baking soda 1 tsp. Ingredients: 1/2 cup Xagave 1 cup low fat buttermilk 1 cup butter 1 tsp.hence the name. buttermilk. Serving size 2 tbsp. Serving size 2 tbsp. Do not shake or it will foam and overflow. butter and vanilla and bring to a boil. vanilla *See page 208 for nutrtitional info Steps: Combine Xagave.Half the sugar of traditional recipe! Old Fashioned Buttermilk Syrup This is an old pioneer favorite that is surprisingly delicious! The kids will love to make it as it erupts when you mix in the soda. Better Than Maple Maple Syrup This is the best maple syrup that I have ever had and it is low GI! It’s even better than maple syrup .

Strawberry Jam Ingredients: 4 lbs. Pour jam into an airtight container. 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 48 Fruit jams 49 . bring to a boil and reduce to a simmer. Pour mixture into an airtight container and store in refrigerator. traditional sugar recipes. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures. lemon zest Half the sugar of traditional jam! Put all ingredients directly into pot. Raspberry Jam Ingredients: 4 lbs. Let simmer for 45 minutes. Xagave.45 minutes to cook.Fruit Jams Fresh Fruit Jams These jams are easy to prepare and take only 30 . Makes approximately 2 quarts Serving size 1 tbsp. stirring occasionally. lemon zest These jams are easy. Bring to a boil and reduce to simmer. delicious and healthy. With only half the sugar of traditional jams. lemon juice and zest in blender (you want to keep it chunky). Let simmer for 30 minutes. you save approximately 40% of the total calories. Each recipe makes two quarts. They store well in the refrigerator for several months and can be canned or made into freezer jam. Lightly blend strawberries. Pour mixture into pot. stirring occasionally. Each of these recipes saves approximately 3000 calories vs. strawberries 3 cups Xagave Juice from 1/2 lemon 1 tsp. raspberries 2 cups Xagave Juice from 1/2 lemon 1 tsp. *See page 205 for nutrtitional info Steps: Clean and remove stems.

apricots. peeled and pitted 2½ cups Xagave Juice from 1/2 lemon 1 tsp. Place in pressure cooker. Let simmer for 45 minutes. lemon zest Blueberry Quick Jam Thank you Linda Coltrin from Gregory’s Wheat Shop in Bountiful. Makes approximately 3 cups Serving size 1 tbsp. Pour contents of blender into a pot. Pour contents into an airtight container and store in the refrigerator. Pour jam into an airtight container. Utah for developing this delicious recipe and sharing it with us. Let simmer for 30 minutes. simmer in a covered sauce pan for 20 minutes. Tips and Notes: If you don’t have a pressure cooker. lemon zest Steps: Put all ingredients directly into pot. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures. and cook for 4 minutes. *See page 205 for nutrtitional info Blackberry Jam Ingredients: 4 lbs. *See page 205 for nutrtitional info Fruit jams 50 F ruit jams 51 . Makes approximately 2 quarts Serving size 1 tbsp. Steps: Combine all ingredients and mash with a wire potato masher. pitted 3 cups Xagave Juice from 1/2 lemon 1 tsp. Will store in the refrigerator for several months or follow standard canning or freezer jam procedures. Pour jam into an airtight container. stirring occasionally. Ingredients: 3 cups blueberries (fresh or frozen) 1/4 cup Xagave Juice from 1/2 lemon Half the sugar of traditional jam! Optional: 1 tsp. *See page 205 for nutrtitional info Ingredients: 4 lbs. bring to a boil and reduce to simmer. bring to pressure. Pour contents into an airtight container and store in the refrigerator. peaches. lemon zest Half the sugar of traditional jam! Steps: Put all ingredients into a blender and blend until slightly chunky. Let simmer for 45 minutes. Bring to a boil and reduce to simmer. Pour contents of blender into a pot. lemon zest Peach Jam *See page 205 for nutrtitional info Steps: Put all ingredients into a blender and blend until slightly chunky. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures. Will store in the refrigerator for several months or follow standard canning or freezer jam procedures. Makes approximately 2 quarts Serving size 1 tbsp. stirring occasionally. bring to a boil and reduce to simmer. stirring occasionally. blackberries 2 cups Xagave Juice from 1/2 lemon 1 tsp.Apricot Jam Ingredients: 4 lbs.

  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. dough enhancer Whole Wheat Bread Flour (approx. 14 cups) *See page 203 for nutrtitional info Steps: Measure first five ingredients in Bosch mixing bowl (hot water.  Add yeast. but other electric mixers can be used or it can be done by hand. Knead for 7 minutes. no-sugaradded. cracked cereal. and flax seeds). but temperature and climate will make exact amount vary). texture and taste. The following whole grain.  Add dough enhancer and knead until mixed through. oil. Utah.  The good news is that this recipe freezes particularly well. sunflower seeds. salt and mix to a paste. reduced-oil breads are absolutely delicious. Xagave is great for yeast-risen. Tips and Notes: Making bread is not difficult if you have the right equipment. salt Breads and quick breads are easy to make. has agreed to share the recipe with us. even with reduced oil. In addition. millet. whole grain bread because it improves the rise. If your whole wheat bread recipe calls for 2/3 cup of honey. Xagave.Breads & Quick Breads 12-Grain Bread This bread has been served at many of my demonstrations and is a big hit every time! I am pleased that Carrie Matthews of the Bosch Cooking store in Orem.  Bake at 350°F for 30 minutes. we recommend substituting 1/2 cup Xagave. we highly recommend investing in a Bosch Universal Machine. 3 tbsp. Remember that Xagave with inulin provides a full-bodied and textured bread. Form into 6 large loaves and put into greased bread pans.  We can highly recommend Xagave for use in all of your favorite bread recipes. instant yeast 3 tbsp. although best if served fresh with butter and jam (page 49).  Let sit for 5 minutes.   Makes 6 Loaves Approximately 96 servings Ingredients: 6 cups hot tap water  2 cups nine-grain cracked cereal (uncooked) 1/3 cup millet 1/4 cup sunflower seeds (cracked or whole) 1/4 cup ground flax seed 2 cups high gluten flour or 1/2 cup vital wheat gluten 1/2 cup Xagave 2/3 cup  vegetable or canola oil 2 tbsp.  Add 9 cups of wheat flour. We know that this is a large amount of bread for most families. 52 breads & Quick Breads *See page 29 for whole grain flour options breads & Quick Breads 53 . It is both an art and a science so we recommend taking a bread making class at your local cooking store. Cover loaves and let rise until about 2 inches above pan (approximately 30 minutes).

almond extract (optional) Dry Ingredients: 2 cups whole wheat pastry flour* 3/4 tsp. milk. We suggest that each slice be served with Xagave Strawberry Topping (page 45) or fresh berries and Xagave Sweetened Whipped Cream (page 165). when sweetened with Xagave. Half the calories of traditional pound cake! Makes 10 servings Wet Ingredients: 2/3 cup butter. combine Xagave. baking powder 3/4 tsp. Mix wet ingredients in blender until smooth. salt 1/2 cup chopped nuts (optional: either walnuts or pecans) Steps: Preheat oven to 325°F. will save you 285 calories over using sugar. Grease a 9 x 5 x 3 inch loaf pan. Makes one loaf *See page 203 for nutrtitional info Classic Pound Cake Simple to make and guaranteed delicious. vanilla 1 tsp. Grease and flour 9 x 5 x 3 inch loaf pan. softened 1/4 cup low fat milk 1½ tsp. Makes one loaf *See page 207 for nutrtitional info *See page 29 for whole grain flour options 54 breads & Quick Breads *See page 29 for whole grain flour options breads & Quick Breads 55 . butter. When mixed well. Tips and Notes: Serve with Cream Cheese Frosting (page 133). Pour into prepared pans and bake at 325°F for 55 to 65 minutes or until toothpick inserted comes out clean. Cool and serve. In a large bowl or blender. bananas. add dry ingredients and mix. Add dry ingredients and blend until smooth. vanilla and eggs. vanilla 2 eggs (2/3 cup of egg substitute/egg whites) 2 cups whole wheat pastry flour* 1 tsp. baking soda 1/2 tsp. This Classic Pound Cake recipe. salt  Steps: Preheat oven to 325°F.Banana (Nut) Bread (Nuts optional) Makes 10 servings Ingredients: 2/3 cup Xagave 1½ cups mashed bananas (or 3 bananas) (the riper the better) 1/2 cup butter. softened 1 cup Xagave 2 eggs (2/3 cup of egg substitute) 2/3 cup low fat milk 1 tsp. Bake for 60 to 70 minutes or until toothpick inserted comes out clean.

baking powder 1/4 tsp. 1 tsp. In a bowl or blender. of Ultra Gel** and pour over warm bread. Optional lemon glaze: Blend 1/4 cup of Xagave. Grease two 8 x 4 x 3 inch loaf pans. lemon zest. Pour batter into prepared pans. and 1 tbsp. salt Steps: Preheat oven to 325°F. Stir in remaining ingredients just until dry ingredients are moistened. milk. beating well after each is added. lemon zest and oil. Add eggs one at a time. 2 tbsp.Lemon Cake Bread Makes 20 servings Ingredients: 1 cup Xagave 1/4 cup fresh grated lemon peel (or zest) 3/4 cup butter or canola oil 6 eggs (or 2 cups of egg substitute/egg whites) 12/3 cups whole wheat pastry flour* 2 tsp. juice from 1/2 lemon. Cool and serve. mix (or blend) Xagave. Makes two loaves *See page 205 for nutrtitional info Saves over 300 calories per loaf! 56 breads & Quick Breads *See page 29 for whole grain flour options **See page 148 for Ultra Gel description breads & Quick Breads 57 . Bake at 325°F for 50 to 60 minutes or until toothpick inserted comes out clean.

vanilla 1/2 cup butter or canola oil Dry Ingredients: 3 cups whole wheat pastry flour* 3 tsp. Stir in chopped nuts (optional). baking soda. baking soda  1/2 cup chopped walnuts (optional) Steps: Preheat oven to 325°F. zucchini. Add dry ingredients to wet ingredients and mix well. well beaten 11/3 cups Xagave 2 cups raw.Zucchini Bread This is a wonderful Zucchini Bread that saves 1500 calories (750 calories per loaf) over the traditional sugar recipe. Makes 20 servings Ingredients: Wet Ingredients: 3 eggs. Sift flour. cinnamon 1 tsp. salt. Xagave. grated. baking powder 1 tsp. it permits you to reduce the sugar calories as well as the calories from oil without impacting the flavor and texture. Combine eggs. and peeled zucchini 3 tsp. vanilla and mix well. cinnamon and baking powder together. By adding Xagave. Bake at 325°F for 45 to 55 minutes or until toothpick inserted comes out clean. salt 1/4 tsp. Grease and flour two 9 x 5 x 3 inch loaf pan. Pour batter into prepared pans. oil. Makes two loaves *See page 203 for nutrtitional info Saves 100 calories per serving! 58 *See page 29 for whole grain flour options breads & Quick Breads breads & Quick Breads 59 .

Blend the butter. Grease two 9 x 5 x 3 inch loaf pans. chopped 1/2 cup chopped nuts (walnuts or pecans) Steps: Preheat oven to 325°F. zest. combine flour.Saves 1/2 the sugar & 1/2 the oil! Cranberry Nut Bread Pumpkin Bread This is a delicious Pumpkin Bread that tastes great and saves calories over the traditional recipe. Xagave. In a separate bowl. you are saving about 1000 calories! Makes 20 servings Ingredients: 2 cups pumpkin (1 15 or 16 oz. Add wet ingredients to dry ingredients and mix with hand mixer at low speed until all ingredients are moistened. cinnamon 1 tsp. water and eggs. baking soda 1 tsp. baking soda 1½ tsp. Then beat for 1 minute at medium speed. baking powder. Pour into prepared pan and bake for 50 to 60 minutes or until toothpick inserted comes out clean. Pour batter into prepared pans and bake for 60 to 75 minutes or until toothpick inserted comes out clean. Cool 10 minutes. blend pumpkin. Add cranberries and nuts. baking powder 1/2 tsp. By using Xagave. salt 1/4 cup butter or canola oil 2/3 cup Xagave 1 tsp. salt 1 tsp. In a large bowl or blender. breads & Quick Breads 60 *See page 29 for whole grain flour options breads & Quick Breads 61 . orange or lemon juice and egg in a blender until smooth and mix into dry ingredients. ginger Saves 1/3 cup sugar over traditional recipe! Makes 10 servings Ingredients: 2 cups whole wheat pastry flour* 1½ tsp. Grease and flour two 9 x 5 x 3 inch loaf pan. canola oil. grated orange or lemon peel (zest) 3/4 cup orange juice or lemon juice 1 egg 1 cup fresh or frozen cranberries. Makes one loaf *See page 203 for nutrtitional info *See page 29 for whole grain flour options Steps: Preheat oven to 325°F. nutmeg 1/2 tsp. 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. can) 1½ cups Xagave 1/2 cup butter or canola oil 2/3 cup water 4 eggs (or 11/3 cup egg substitute or egg whites) 3½ cups whole wheat pastry flour* 2 tsp. Xagave. mix remaining dry ingredients. Cool and serve. In large bowl. baking soda and salt.

baking soda and salt and beat until smooth. Beat together butter. salt 1/2 cup corn. chopped Steps: Preheat oven to 350°F. Lightly grease 9” square pan. 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. This recipe is so healthy but no one will ever know by the taste! Ingredients: 4 tbsp. deveined and finely chopped) into mixture before baking. flour. Tips and Notes: For a spicy version of this recipe. Stir in corn. Bake for 20 to 25 minutes until a toothpick inserted comes out clean. Makes 16 servings Serving size 2 1/4” x 2 1/4” *See page 203 for nutrtitional info Only 124 calories per serving! 62 *See page 29 for whole grain flour options breads & Quick Breads breads & Quick Breads 63 . baking soda 1 tsp. (seeded. applesauce. mix in 1 to 2 jalapeño peppers. egg. Pour into greased pan. milk and Xagave until combined.Cornbread Cornbread goes great with a warm bowl of Amazing Chili (page 110) on a cold winter night. Add cornmeal.

In center of pastry. place 1/2 cup cranberry sauce.Appetizers. Top with remaining 1/2 cup cranberry sauce and serve with crackers. one at a time. Small Plates & Side Dishes Ingredients: Baked Brie with Cranberry Topping This simple. yet elegant appetizer is great when entertaining during the holidays. *See page 203 for nutrtitional info 64 appetizers & Sides Sweet & Spicy Shrimp page 69 appetizers & sides 65 . Unfold puff pastry and place on a lightlyfloured work area. Bake for 20 to 25 minutes until pastry is golden brown. Bring all four corners of puff pastry in to the center of round. Gently flip over and place on an ungreased cookie sheet and brush with egg. Makes 12 servings 1 sheet frozen puff pastry (package comes with 2 sheets) 1 small (8 oz. Defrost one sheet of puff pastry for approximately 20 minutes. Pinch edges together to form a seal. Center the wheel of Brie on top of the cranberry sauce.) wheel Brie 1 cup Xagave Cranberry Sauce (page 122) 1 egg beaten Steps: Preheat oven to 375°F. You can also substitute any of the Xagave jams in place of cranberry sauce.

boneless. Add 1/2 of the soy sauce and Xagave mix. fresh minced ginger 2 tsp. Xagave 1 tbsp. (dilute 1 part Braggs to 1 part water). soy sauce 2 tbsp. Xagave 2 tbsp. chopped 1/2 bunch cilantro. pepper 2 tsp. Only 230 calories per serving! appetizers & sides 66 appetizers & Sides *May substitute Braggs for soy sauce. scallions. 67 .Chicken or Tofu Lettuce Wraps These lettuce wraps are so tasty as an appetizer and make a great meal when served with steamed brown rice. can water chestnuts. skinless chicken breast. dry mustard powder 2 tbsp. Place two lettuce leaves on each plate and spoon stir fry mixture onto lettuce leaves. Make enough for leftovers because they make a great snack served with sliced cucumbers! Makes 6 servings Ingredients: 3 tbsp. Heat oil in skillet or wok. canola oil 1 tbsp. trimmed and chopped 1 8 oz. chopped) 1 tsp. chopped (or 1 lb. Remove from heat and toss with chopped cilantro. sesame oil 1½ lbs. salt 1 tsp. rice wine vinegar 2 tbsp. Xagave and ginger in a small bowl. garlic and red chili paste Steps: Whisk together and drizzle on wraps. Stir fry until cooked through (3 to 5 minutes). Add chicken or tofu and season with salt. minced garlic 2 tsp. Xagave Ketchup (page 119) 1 tbsp. of tofu. Drizzle remaining soy sauce mixture over the lettuce wraps and serve. minced ginger 1 bunch scallions. Spicy Dipping Sauce Ingredients: 2 tbsp. water Juice from 1/2 lime Dash of sesame oil 1 tsp. water chestnuts and cashews. Stir fry until meat is done (about 4 to 5 minutes for chicken and about 20 minutes for tofu or until golden brown). pepper and garlic. soy sauce* 3 tbsp. chopped 1 small head bibb or iceberg lettuce leaves separated *See page 205 for nutrtitional info Steps: Whisk together soy sauce. drained & chopped 1/4 cup roasted unsalted cashews.

Heat oil in a large sauté pan on medium/high. season with paprika and salt then cook through (about 2 minutes). Cut vegetables into cubes and skewer. Stirring constantly bring to gentle boil and cook until sauce thickens slightly and deepens in color. shrimp and vegetables. fresh lime juice 1 tsp. Garnish with cilantro leaves and serve alone or with steamed rice. Flip shrimp. Broil at 500°F or grill for 5 minutes or until cooked through. salty and spicy. hot chili sauce Sea salt Sweet paprika 1 tbsp. cilantro leaves. fresh minced ginger 1 clove minced garlic 1/2 cup low fat coconut milk 3 tbsp. When oil is hot. Place on a platter. In a separate medium sauté pan combine Xagave. 68 appetizers & Sides appetizers & sides 69 . *See page 207 for nutrtitional info *May substitute Braggs for soy sauce. peeled with tail 1 tbsp.Salmon & Vegetable Skewers with Peanut Sauce Sweet & Spicy Shrimp This recipe is incredibly easy and is always a hit at parties because of the perfect mix of sweet. canola oil 2 tbsp. peanut butter 2 tbsp. soy sauce* Crushed red pepper to taste Only 398 calories per serving! Steps: Slice salmon in 1” x 4” strips and skewer lengthwise. deveined. sprinkle with toasted sesame seeds and serve with peanut sauce for dipping. Xagave 1 tsp. (dilute 1 part Braggs to 1 part water). Makes 6 servings Ingredients: 1 lb. chili sauce and salt. finely chopped Steps: Rinse and dry shrimp. Pour into bowl. mixed vegetables (peppers. Season with paprika and salt. Cook for approximately 2 minutes. Place all ingredients for sauce in blender and puree for 1 minute. arrange shrimp in a single layer in pan. squash & onions) Olive oil spray Wooden skewers (soaked in water for at least 2 hours) Peanut Sauce: 1 tbsp. Remove from pan and set aside. Add shrimp to Xagave sauce and heat through. Xagave 4 tbsp. Tips and Notes: Can substitute or mix chicken. *See page 208 for nutrtitional info Only 178 calories per serving! Makes 4 servings Ingredients: 1 lb. shrimp. Spray thoroughly with olive oil. mushrooms. salmon filets 1 lb.

Xagave Glazed Carrots Makes 6 servings Serving size: 1/2 cup Ingredients: 1 lb. soy sauce 76 calories per serving! 1 tbsp. add butter and cook for about 1 to 2 minutes. approximately 8 . cut in 1/2” rounds Salt & pepper to taste *See page 209 for nutrtitional info Only 39 calories per serving! Steps: In a large bowl whisk together first four ingredients until blended. Add all the vegetables and toss. Marinate for 20 to 30 minutes. Place grill basket on grill and with a slotted spoon. Xagave 2 tbsp. Serve as a side dish or an appetizer with the Spicy Peanut Sauce (page 124). bring to a boil. spoon vegetables into grill basket. brushing with extra marinade. Rotate vegetables so that all get grilled evenly. olive oil 1 tbsp. quartered lengthwise 3 zucchini squash. cover and cook for 3 to 4 minutes. about 5 to 8 minutes per side. Drizzle with Xagave and serve. cleaned and halved 1 small red onion. *See page 209 for nutrtitional info Quick Grilled Veggies Makes 8 servings Serving size: 1/2 cup Ingredients: Only 3 tbsp. fresh baby or young carrots 1/2 cup water 1 tbsp. butter 1/4 cup Xagave 1/4 tsp. Xagave Only 144 calories per serving! Steps: Peel and slice yams (about 1/4” thick).10 minutes. ground cinnamon Steps: Place water and carrots in sauce pan. *See page 203 for nutrtitional info Grilled Yams Chips Makes 4 servings Serving size: 3 chips Ingredients: 1 large yam 1 tbsp. grated 3 bell peppers. Drain water. nutmeg 1 tsp. Add remainder of ingredients and cook while stirring for 2 to 3 minutes. fresh ginger. olive oil 1 tbsp. Heat grill on high setting. Brush with olive oil and grill on low heat. sliced in long strips 8 oz. mushrooms. appetizers & sides 70 appetizers & Sides 71 . Serve hot as side dish.

Tips and Notes: For a sweeter version. *See page 208 for nutrtitional info Only 194 calories per serving! 72 appetizers & Sides appetizers & sides 73 . about 1 hour. Prick sweet potatoes with fork and on a baking sheet. Bake for 20 to 30 minutes. Xagave Steps: Preheat oven to 425°F. Arrange pecans on top of sweet potatoes. 6 tbsp. sweet potatoes 4 tbsp. drizzle 2 . Add bourbon. softened 1 cup pecan halves 1 tsp. until heated through and pecans are slightly browned. bourbon 1/2 cup butter. bake until soft. melt remaining butter and cook pecans until fragrant. Reduce oven to 325°F.3 tablespoons Xagave over sweet potatoes and pecans before baking.5 minutes. sea salt 3 tbsp. butter.Bourbon Mashed Sweet Potatoes The mix of salty and sweet with a bourbon kick makes this a great side dish when serving turkey or chicken. The bourbon gives it depth without overwhelming the simple sweetness of the potatoes. Transfer to a 2-quart baking dish. Xagave and salt and mash with a potato masher. Peel potatoes and place in a large bowl. about 3 . This is a favorite on Thanksgiving and all through the holiday season! Makes 16 servings Serving Size: 1/4 cup Ingredients: 6 lbs. In a small sauté pan. Salt to taste. Let cool 15 minutes.

Combine all dressing ingredients in a blender and blend. Makes 12 servings Serving Size: 1 cup Ingredients: Salad: 1/2 head green cabbage 1/2 head red cabbage 2 carrots. Pour dressing over salad mix. julienned 2 cups bean sprouts 2 cups snow peas 1 red pepper. toasted sesame oil Garnish: 1/4 cup toasted sesame seeds *See page 203 for nutrtitional info Only 103 calories per serving! Steps: Combine all salad ingredients in a bowl and mix. diced 2 grilled chicken breasts.Salads & Salad Dressings Asian Cabbage & Sprout Salad with Soy Ginger Dressing This is a delicious salad that can be used as a side dish or as a main course (just by adding chicken). The dressing has a wonderful Asian flavor and can be used as a dressing on mixed greens as well.   Tips and Notes: This salad and dressing will taste delicious for several days. 74 S alads Summer Salad & Fruit Vinaigrette page 82 S alads 75 . fresh chopped garlic 1 tsp. toss and sprinkle sesame seeds over top. (dilute 1 part Braggs to 1 part water). cubed (optional) Dressing: 1/3 cup Xagave 1/3 cup white rice vinegar (unsweetened) 1/3 cup soy sauce* 1 tsp. chili oil 1 tsp. *May substitute Braggs for soy sauce. fresh chopped ginger root 1 tsp.

. combine cabbages and carrots. add juice from 1/2 lemon and 1/4 cup buttermilk.Simple Coleslaw Great during the summer as a side dish for any barbecue. Refrigerate for at least 30 minutes before serving. This can be mixed up to 24 hours before serving.. *See page 204 for nutrtitional info HALF the calories of traditional coleslaw! 76 S alads S alads 77 . use a prepackaged coleslaw mix. 1 cup sugar . In large bowl. as compared to traditional recipes. celery seeds 1 tsp. Add dressing and mix. 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. salt 1 tsp. uses only 1/3 cup Xagave vs. grated Steps: Whisk dressing ingredients together until smooth and creamy. Tips and Notes: For a thicker and tarter dressing. Our version. pepper Salad: 1/2 head shredded green cabbage 1/2 head shredded red cabbage 2 carrots. For a quick salad.

*See page 206 for nutrtitional info Only 210 calories per serving! 78 S alads S alads 79 . Add fresh. until bright green – you want it crunchy. packet of dried whole wheat noodles 1 medium zucchini. toss well and serve. chopped 1 carrot. Either way.Whole Wheat Pasta Salad Great as a side dish or as a meal by adding chicken. diced 2 to 3 cups broccoli florets 1/2 cup Italian Dressing (page 86) Optional Ingredients: Olives. chopped 1 red pepper. chopped 1 red onion. Makes 6 . Tips and Notes: Best served at room temperature or slightly chilled. chopped vegetables to the pasta and cooked chicken if desired (approximately 2 breasts).8 servings Serving Size: 1 cup Ingredients: Salad: 12 oz. Steam broccoli for 1 to 2 minutes. Pour dressing over pasta and vegetables. green peppers and 2 chicken breasts Steps: Cook pasta per instructions. it is very filling and satisfying. chopped 1 medium yellow crook neck squash. cool and drizzle with olive oil. Drain.

can of corn (or 1½ cups fresh corn) 1/4 red onion.Black Bean & Corn Salad with Southwestern Lime Dressing Flavorful and full of color. can of black beans 15 oz. seeded and finely chopped 1/4 bunch fresh cilantro. Pour dressing over salad and toss. chopped 1/2 cup Southwestern Lime Dressing (page 86) Optional: 1/2 can olives. this salad works great with any Mexican or Southwestern meal. chopped (leaves only) 1/2 red bell pepper. Salad will last for several days in the refrigerator. Mix all salad ingredients in large salad bowl. chopped 1 avocados cut into bite size chunks 1 handful baby spinach chopped Steps: Rinse corn and black beans in a colander. *See page 203 for nutrtitional info Only 125 calories per serving! 80 S alads S alads 81 . Makes 10 servings Serving Size: 1/2 cup Ingredients: Salad: 15 oz. finely chopped 1/2 to 1 jalapeño pepper.   Tips and Notes: Serve at room temperature or chilled.

chopped 6 to 8 strawberries.) 1/3 red onion. diced 1 apple. quartered 1/2 cup dried cranberries 1/4 cup crumbled blue cheese 1/4 cup slivered almonds Optional: Grapes. apples.8 servings Ingredients: Salad: 1 lb. Toss together with spinach and onion. cucumbers. 1/8 cup light mayonnaise. Tips and Notes: For a zestier flavor. Makes a great snack. strawberries and cranberries in a large salad bowl. low fat milk 1 tbsp. prepared yellow mustard 1 tbsp. Xagave and 2 tbsp. Only 106 calories per serving! Makes 4 servings Dressing Ingredients: 1/4 cup light mayonnaise 2 tbsp. 2 tbsp. Super low calorie and loaded with nutrients. Spinach Salad with Sweet Mustard Dressing Easy to make. thinly sliced 4 chopped hard boiled eggs Crumbled bacon (optional) Only 104 calories per serving! Makes 6 . chopped fresh greens 1 seedless cucumber. 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. Top with chopped eggs and crumbled bacon. Garnish with crumbled blue cheese and almonds. combine 1/8 cup brown mustard. Pour dressing over salad and toss. Xagave Salad Ingredients: 1 bag baby spinach (12 oz. meal or side dish.Summer Salad with Strawberry Vinaigrette An incredibly delicious summer salad that mixes the taste and texture of fresh greens and summer fruits with a fresh fruit vinaigrette dressing. mandarin oranges. *See page 208 for nutrtitional info S alads 82 S alads *See page 208 for nutrtitional info 83 . sliced pears. Steps: Blend dressing ingredients together until smooth. milk. Blend dressing ingredients in a blender until smooth.

Tomato, Cucumber & Basil Salad
A wonderfully refreshing salad in the summer when tomatoes are in season.

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

Only 48 calories per serving!

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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 1½ 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

Southwestern Lime Dressing
Ingredients: 1/3 cup Xagave 1/3 cup white rice vinegar (unsweetened) 1/3 cup fresh lime juice 1/3 bunch fresh cilantro 1 jalapeño chili pepper (seeded) 1 tsp. fresh garlic Salt and fresh ground pepper to taste

About 1/2 the calories of store bought dressing!

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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Soy Ginger Dressing
Ingredients: 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. hot chili oil 1 tsp. toasted sesame oil Steps: Blend dressing ingredients in a blender. Stores in refrigerator for several weeks. Use on mixed greens, and Asian Cabbage & Sprout Salad (page 75). Serving size: 2 tbsp.
*See page 207 for nutrtitional info

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

About 1/2 the calories of store bought dressing!

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*May substitute Braggs for soy sauce. (dilute 1 part Braggs to 1 part water).

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Tips and Notes: May also substitute shrimp or tofu for chicken. Makes 4 servings Teriyaki Chicken with Asian Cabbage & Sprout Salad page 91 Only 375 calories for complete Teriyaki chicken. rice and salad dinner! easy gourmet meals 90 easy gourmet meals 91 . Place on plate and drizzle with Teriyaki Sauce. Serve with Asian Cabbage & Sprout Salad and brown rice. 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. cook chicken breasts 6 to 7 minutes per side until cooked through.Quick & Easy Gourmet Meals Teriyaki Chicken. 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.

coriander seeds 1/2 tsp. brush chicken with oil. if necessary). peanut butter 2 cups chicken broth 1 15 oz. The beautiful blend of flavors makes this a great dish to serve to your guests when you really want to show off your culinary skills! Serve with brown rice. boneless.Molly’s Chicken Mole If you have ever attempted to make traditional mole sauce. and salt. seeded and deveined Steps: In a large skillet sauté onion in oil for approximately 10 minutes or until golden brown. Flip the breasts and broil them for another 10 minutes. This version is so much easier and still tastes delicious. peanut butter. cloves and Xagave. for 30 minutes. chopped 3 tbsp. In a blender. stirring occasionally. you know what a time-consuming task it can be. Stir in cocoa powder. minced 1 tsp. Xagave 2 tbsp. cinnamon. unsweetened cocoa powder 2 tbsp. chili powder 3/4 tsp. Transfer sauce to skillet. garlic. Serve chicken with the mole sauce with a side of rice and grilled veggies Tips and Notes: This makes an amazing post-Thanksgiving meal by using leftover turkey instead of chicken! *See page 206 for nutrtitional info Only 224 calories per serving! 92 easy gourmet meals easy gourmet meals 93 . While sauce is simmering. Simmer sauce. purée the sauce (in batches. for about 20 minutes. Quick Grilled Veggies (page 71) and warm tortillas. aniseed 3 tbsp. crushed tomatoes. cinnamon Pinch of ground cloves 2 tbsp. canola oil 1 tsp. In a mortar with a pestle crush coriander seeds and aniseed. uncovered. stirring for 1 minute. Cook over moderate heat. raisins 3 garlic cloves. uncovered. add chicken and simmer. salt 2 lbs. raisins. Stir them into the onions and add chili powder. Makes 6 servings Ingredients: 3 cups red onion. chicken broth. can crushed tomatoes 2 tbsp. season with salt and pepper and broil for 10 minutes or until golden. skinless chicken breasts Optional Ingredients: 1 chopped jalapeño.

taking care to preserve as much meat of the tomato as possible. chicken. pasta (fettuccini. bring to boil and immediately reduce to a simmer for about 20 minutes (reduces to about 2/3 of original volume). dried roasted garlic slices (or 3 cloves) 1 tbsp. minced garlic and 1 tbsp. sea salt 1 tsp. or cook sausage. fusilli.20 ripe medium Roma tomatoes 1/4 cup olive oil 2 tsp. Cook noodles of choice per package instructions. chicken or tofu to desired level of doneness. cook in 2 cups white wine.  Enjoy! 1 lb. Blend tomatoes in blender. Combine tomato sauce. If cooking shellfish. Makes 8 servings Ingredients: 16 . leaving the sauce slightly chunky. Italian sausage or even ground sirloin or tofu for homestyle spaghetti.Marinara Sauce with a Xagave Twist This is a great base tomato sauce that is super easy to make. sauce and seafood. onion powder 1/2 tsp.) 94 easy gourmet meals easy gourmet meals 95 . dried oregano 1 tbsp. The Italian cooking officianado may scoff at this recipe for not blanching the tomatoes and removing the skin. Toss together noodles. 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. spices and wine (optional) in pan. spaghetti. etc. Xagave 1 tsp. but I can assure that your family will love the taste and the extra nutrients that the skin provides. Tips & Notes:  This sauce is so versatile that it goes well with shellfish. dried basil 1 tbsp. butter. Top with fresh grated parmesan cheese and serve. olive oil. 1 tbsp. fresh ground pepper 1/4 tsp. It’s especially delicious during the summer when you can pick your own tomatoes from the garden.

*See page 209 for nutrtitional info 96 easy gourmet meals easy gourmet meals 97 . You should use at least three vegetables of different colors to make the dish interesting and tasty. The beauty is that any combination of vegetables can be used – so use what you’ve got on hand. shrimp.Teriyaki Bowl This is a quick and easy stir fry dish which can be prepared with chicken. Mix thoroughly and immediately serve over rice. Suggested vegetables can include the following: onions. snow peas. Makes 6 servings Ingredients: 4 tbsp. canola oil 2 tbsp. 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.10 minutes in a grill basket. Add vegetables and cook for 3 to 5 minutes or until vegetables begin to brighten. broccoli. sprouts. minced ginger 2 lbs. Only 397 calories for a complete dinner! Tips and Notes: For a Grilled Teriyaki Bowl. Spray vegetables with oil and grill for 8 . Serve over rice with Teriyaki Sauce. grill meat to desired level of doneness. In a wok or large sauté pan heat oil on high for 2 minutes. Be sure not to overcook the vegetables – you want them to remain firm and crisp. tofu. Add 1/4 cup Teriyaki Sauce. cabbage. ginger and meat of choice and sauté until cooked. scallops. carrots. shelled edamame. minced garlic 1/2 tbsp. Drizzle Teriyaki Sauce over rice bowl. cubed meat. or no meat at all. steak. and summer squash. Add garlic. green or red peppers.

chili sauce 1½ tbsp. Heat oil on high in a wok or large skillet.) 2 tbsp. soak in warm water for 40 minutes). easy gourmet meals 99 . Add meat or tofu if so desired and cook thoroughly. soy sauce* 1 tbsp. cut into 2 inch pieces Sauce: 1/4 cup Xagave 1/4 cup rice vinegar (unsweetened) 3 tbsp. (dilute 1 part Braggs to 1 part water). fresh lime juice Garnish 1/4 cup fresh chopped cilantro 1/4 cup chopped roasted peanuts Steps: Cook noodles according to package (generally. chicken (cubed) whole shrimp or tofu (cubed) 1/2 medium red onion 2 cups bean sprouts 1 cup shredded carrots 3 scallions. In a bowl or blender.Pad Thai Noodles Makes 6 servings Serving Size: 1 cup Ingredients: 1 packet rice stick noodles (14 oz. Add onion and stir for 30 seconds. canola oil 2 tsp. mix sauce ingredients. minced garlic 1 lb. Set aside. Stir fry noodles and sauce for about 5 minutes or until noodles turn transparent. Add presoaked (or cooked noodles) and sauce. Xagave Ketchup (page 119) 1 tbsp. carrots and scallions and stir fry for about 1 to 2 minutes more. Add garlic and sauté for 15 seconds. Add sprouts. Tips and Notes: Our family loves to combine the chicken and shrimp. *See page 206 for nutrtitional info Only 333 calories for a complete meal! 98 easy gourmet meals *May substitute BraggsTM for soy sauce. halved lengthwise. Serve and garnish with cilantro and peanuts.

This is one of those recipes that you need to make your own so have courage and go for it. tomatoes and mushrooms. finely chopped 1/2 carrot. peeled and deveined Steps: Put all ingredients into a pressure cooker or rice cooker. garlic (about 4 cloves. it’s ok to substitute – such as celery. shrimp. I do recommend a pressure cooker. sliced into 1/4” pieces 1/4 lb. finely chopped 2 tbsp. crushed red pepper 1/4 cup Kansas City Barbecue Sauce (page 126) 1 chicken breast or thighs. Quick and easy.8 servings Serving Size: 1 cup Ingredients: 2 cups brown rice 2 cups water 1 16 oz. 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. Serve directly from pan to plate. red peppers. cut into 1/2” pieces 1 Italian or Andalusian sausage. can of red kidney beans (with juice) 1/2 onion. *See page 205 for nutrtitional info Only 427 calories for dinner! 100 easy gourmet meals easy gourmet meals 101 .Kansas City Jambalaya We call it Kansas City Jambalaya because we use our Kansas City Barbecue Sauce (page 126). this simple and complete-meal-in-a-pan can be prepared from start to finish in about 30 minutes (cook time of 20 minutes in a pressure cooker and 45 minutes in a rice cooker) without much attention. Guaranteed to become a new family favorite! Makes 6 . directly from pan to plate. finely chopped) 1 tsp. Serve hot. Bring to pressure and cook for 20 minutes in a pressure cooker or as instructed with a rice cooker. for your vegetables. each salt and pepper 2 tsp. finely chopped 1/2 green pepper.

roll both out into rounds for 2 pizzas. Lightly brush dough with olive oil. Blend until dough forms a ball. 1/8 cup olive oil and water/yeast mixture. Divide ball into 2 equal balls. salt 1/4 cup extra virgin olive oil Steps: Combine warm water with Xagave and yeast and stir until it dissolves. If mixture is clumpy or clear. 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. With a rolling pin.Pizza Dough This pizza dough recipe is amazingly simple and only takes about 10 minutes! Use for our Grilled Vegetarian Pizza (page 104). throw away and start over with a new package of yeast. *See page 206 for nutrtitional info 102 *See page 29 for whole grain flour options easy gourmet meals easy gourmet meals 103 . Let stand in warm place until a thin layer of foam covers the surface (about 5 minutes). Xagave 1¼ cups warm water (115°F) 1 envelope active dry yeast 3¼ cups whole wheat pastry flour* 1 tsp. In a mixer or food processor combine flour. salt.

cooked and shredded 1/4 to 1/2 red onion. until undersides are golden brown and cheese is melted. Top with fresh cilantro and serve.2 cups shredded mozzarella (or a pizza blend) 1/4 cup grated Parmesan or Romano 1/4 onion thinly sliced 6 . coarsely chopped Makes 8 servings Ingredients: Pizza Dough: 1 pizza dough recipe (page 102) Sauce: 1 tbsp. carefully place dough rounds.Grilled Vegetarian Pizza Tastes better than wood fire pizza and fun to make! Barbecue Chicken Pizza Makes 8 servings Ingredients: 1 pizza dough recipe (page 102) 1 8 oz. and red onions. extra virgin olive oil 2 cloves minced garlic 1 12 oz. covered. Evenly distribute cheese. thinly sliced 1 tbsp. Add tomato sauce. spreading evenly over dough and leaving a 1/2 inch border around edge. Prepare pizza dough (page 102). thinly sliced 10 . basil 1/2 tsp. basil and oregano and simmer for 5 minutes. Xagave 1/2 tsp.8 mushrooms. about 3 . Mix equal parts tomato sauce and Kansas City Barbecue Sauce. chicken. Grill crusts. can of tomato sauce 1 cup of Kansas City Barbecue Sauce (page 126) 1 .make sure to keep crusts moving so that they do not burn . can tomato sauce 1 tsp. add garlic and cook until golden. uncovered. until undersides are golden brown .5 minutes. Reduce heat to low and grill pizzas. Xagave. Flip crusts over with tongs and a spatula and top each crust with half of tomato sauce. 10 minutes and reduce to medium. 104 easy gourmet meals *See page 29 for whole grain flour options easy gourmet meals 105 . Pizza: With grill on medium heat. oregano Topping: 1 .2 cups mozzarella cheese 1/2 lb. onto middle of grill rack and brush top of each with oil. of chicken. Sprinkle cheese evenly over sauce and arrange onions. oiled sides down. sliced thin 1/2 bunch of fresh cilantro. *See page 206 for nutrtitional info Steps: Preheat oven to 400°F.2 to 4 minutes. capers (optional) Steps: Heat gas grill burners on high. Sauce: In a small sauce pan heat olive oil. Spread sauce on uncooked pizza dough. covered with grill lid.12 olives. mushrooms and olives on top. Cook pizza for 20 to 25 minutes.

ground 1 tsp. thyme. Remove from oven and serve. Peel off and discard any rind or skin from ham. repeating the basting process each 30 minutes. In a blender mix all glaze ingredients. uncover ham and baste with about ½ the glaze.24 servings Ingredients: 1 (12-to 14-pounds) boneless or semiboneless fully cooked ham Glaze Ingredients: 3 tbsp. Discard foil and parchment paper. Christmas is not Christmas without Maple Glazed Ham. Score fat on top of ham in a crosshatch pattern without cutting into meat. 106 easy gourmet meals easy gourmet meals 107 . After ham has baked about 1½ hours. Better Than Maple Maple Syrup (page 47) *See page 205 for nutrtitional info Steps: Preheat oven to 350°F with rack in lower third. then cover roasting pan with foil. Bake 1½ hours. Cover ham with parchment paper. If there is no liquid in roasting pan. add 1 cup of water to prevent glaze from burning. leaving 1/4 inch of fat on ham. Pour glaze into sauce pan and simmer for 7 to 10 minutes. butter. unsweetened 2 tbsp. Bake another hour. fresh ginger. melted 1/2 tsp. By using our Better Than Maple Maple Syrup (page 47). you get naturally low glycemic glazed ham that is better than the original. Makes 20 .Maple Glazed Holiday Ham Just like Thanksgiving is not Thanksgiving without Roasted Turkey. Use ½ of the remaining glaze each time. minced 1/4 cup cider vinegar 1/4 cup Xagave 1/4 cup pineapple juice.

Put pork into slow cooker or pressure cooker and add marinade. *See page 207 for nutrtitional info Pulled Pork Tacos with Pineapple Mango Salsa This is a wonderful recipe that can be cooked in a slow cooker or in a pressure cooker. seeded 8 cloves garlic Only 160 calories per taco! Steps: Pulse all marinade ingredients in a blender and blend until slightly chunky. Slice into sandwich size servings. fresh lime juice *May substitute BraggsTM for soy sauce. prepared yellow mustard 1 tbsp.Turkey. Slice baguette lengthwise. sliced Steps: Combine Mustard Spread ingredients in a bowl and stir until blended. (dilute 1 part Braggs to 1 part water). fresh ginger 1 large sweet onion 1 bunch fresh cilantro 3 jalapeño. *See page 207 for nutrtitional info 108 easy gourmet meals easy gourmet meals 109 . *See page 209 for nutrtitional info Pineapple Mango Salsa Ingredients: 3 cups fresh mango. chopped 1 jalapeño. Shred pork using two forks. Arrange turkey. Serve with corn tortillas and Pineapple Mango Salsa (below). Cook in pressure cooker for 1 hour and in slow cooker for 6 hours on high. Only 374 calories for lunch! Spread Sweet Mustard on baguette and top with spinach. finely chopped 1/2 red onion. Make sure that you make extra because it tastes better on the second and third day. grilled fish or chicken. sliced turkey 4 oz. Brie & Apple Sandwich with Sweet Mustard Makes 6 servings Mustard Spread Ingredients: 1/4 cup light mayonnaise 1 tbsp. Xagave Sandwich Ingredients: 1 whole wheat baguette 12 oz. 25 leaves) 1 Granny Smith apple. chopped 3 cups of fresh pineapple. Steps: Mix all ingredients in bowl and serve over Pulled Pork. cut into 1 lb. finely chopped 2 tbsp. brie cheese baby spinach (approx. Xagave 2 tbsp. and apples on baguette. olive oil 2/3 cup Xagave 1 tbsp. Makes 20 servings Serving size: 2 tacos 4 to 5 lbs. pork shoulder or pork butt. finely chopped 2/3 bunch of cilantro. brie. chunks 40 fresh corn tortillas Marinade: 1 to 2 cups fresh pineapple 1/2 cup soy sauce* 1/4 cup balsamic vinegar 3 tbsp.

add sauce ingredients and bring to a boil. cook over low heat for 20 . Immediately reduce heat and simmer for 6 to 8 minutes or until sauce thickens. balsamic vinegar 1/8 tsp. coriander 3 tbsp. Grill or sauté the pork chops to desired level of doneness. Drain excess grease. I have made this many times and not even the diehard carnivores can tell the difference! Steps: Lightly salt and pepper pork chops. Serve warm with a dollop of sour cream. pitted and chopped 2 shallots. rinsed & drained 1 15 oz. If chili gets too thick add extra vegetable broth. chopped 1 green pepper. chili powder 1 tbsp. In a separate pan. fresh cilantro and a piece of Cornbread (page 63). can white beans. Add crushed tomatoes and vegetable broth and bring to a simmer.) Kosher salt Pepper Only 384 calories per serving! Sauce: 1 lb. 2 lbs. replace ground sirloin with veggie grounds (a soy product). minced 1 lb. Add garlic and cook for 4 more minutes.2 jalapeños. orange or lemon zest 1 tbsp. sea salt. chocolate and Xagave. unsweetened baking chocolate 2 tbsp. chopped 1 . Tips and Notes: For a lower fat version. ground sirloin 1 red pepper. Makes 8 servings Ingredients: Meat: 8 pork chops (approx. chopped 2 cloves garlic. spices. can crushed tomatoes 3 cups vegetable broth 1 15 oz. 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. deveined. about 4 minutes. Tips and Notes: Serve with steamed or grilled french green beans. *See page 207 for nutrtitional info 110 easy gourmet meals easy gourmet meals 111 . thinly sliced 1/2 cup chicken broth 3 tbsp. rinsed & drained 2 tbsp.30 minutes. Xagave 2 tsp. or to taste 1 oz. Xagave 1 bunch fresh cilantro *See page 204 for nutrtitional info Cherry Smothered Pork Chops This delicious meal will astound your guests and has become one of our family favorites that can be enjoyed all year long! Goes great with Bourbon Mashed Sweet Potatoes (page 73). Pour sauce over meat and serve. cumin 2 tbsp. can black beans. Stir in the beans.Amazing Chili This is such an amazing recipe for chili and is easy to prepare. crushed red pepper flakes Only 285 calories per serving! Steps: In a 5 quart pot cook onions until soft. seeded & minced 1 28 oz. Stir in peppers and cook for 5 minutes. Bing or Rainier cherries. Stirring occasionally. Crumble in ground sirloin and cook until slightly browned.

cut into 1/2 inch cubes 1/2 medium red onion. 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 112 easy gourmet meals easy gourmet meals 113 . Heat a large griddle to medium. top with Mango Salsa and serve. sauté shrimp in oil until pink. Continue cooking until cheese begins to melt. Season with Mexican seasoning and lime juice. Turn the tortillas over and spread cheese on top. fresh lime juice 1/2 tsp. red onion. chopped 1 jalapeño. shredded Jalisco cheese (or Monterey Jack) 1 lb. and jalapeño. Remove from griddle. shredded Mango Salsa *See page 209 for nutrtitional info Steps: In a large skillet. finely chopped 1/2 bunch cilantro. When griddle is hot. Mango Salsa Makes 12 servings Serving Size: 1/4 cup Ingredients: 2 cups fresh mango. lime juice 2 tbsp. seeded and minced 3 tbsp. put the tortillas on the griddle and cook until lightly browned and slightly crisp (approximately 2 minutes). shrimp. shelled and deveined (medium size) Mexican seasoning (available in most supermarkets) 1 tbsp. use 2 to 4 shrimp per tortilla. lime juice and salt. Mix Xagave. Lightly spray tortilla on both sides with oil. cilantro. Xagave 1 tbsp. salt Steps: Mix mango.About 200 calories per taco with mango salsa! Shrimp Tacos with Mango Salsa Makes 5 servings Serving Size: 2 tacos Ingredients: 10 corn tortillas 1/2 lb. garnish with cabbage. olive oil 1/2 head cabbage. Combine Xagave mixture with mango mixture and serve.

Delicious. 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. peeled with white pith removed and cut into 1/4 inch rounds 1 avocado. The first time that I prepared this dish was in Mexico after I caught a Dorado. olive oil 1 tsp. Place the fish on top and drizzle with reserved dressing. surprisingly simple and easy to make! Only 443 calories for a complete dinner! Steps: Fish: Lightly oil fish with olive oil and season with kosher salt and pepper.Grilled Mahi-Mahi with Grapefruit. Serve: Divide the salad amongst the plates. Grill in pan or on barbecue on medium-high heat. fresh lime juice 2 tbsp. Grill meat until cooked through and opaque. Salad Preparation: Mix spinach. cut into chunks 2 scallions. about 5 minutes per side. avocado and grapefruit. trimmed and thinly sliced 114 easy gourmet meals easy gourmet meals 115 . Dressing: Put all ingredients into blender and blend. kosher salt 1 tsp. Mix dressing with salad and reserve some dressing to pour over fish. *See page 205 for nutrtitional info Makes 4 servings Ingredients: Fish: 4 6-oz. pieces mahi-mahi. mixed greens equivalent or combination of both 1 grapefruit. pepper Salad: 2 bunches spinach. We grilled it that night and served it on a bed of spinach with the grapefruit salad dressing. Avocado & Spinach Salad This is an incredible combination.

cornstarch with 4 to 6 ounces of water and whisk into the juices. heart & gizzard removed 8 qts.it looks beautiful. rosemary 8 large garlic cloves. Place turkey on rack set in large roasting pan. The brine needs to be prepared and the turkey marinated the day before. Xagave. has amazing flavor and won’t keep you busy in the kitchen all night! Makes 6 servings Ingredients: 2/3 cup Xagave 2 tbsp. *See page 204 for nutrtitional info *May substitute BraggsTM for soy sauce. olive oil 5 cups chicken broth For Gravy: 2 tbsp. In a blender. Season salmon with salt and pepper and roast in middle of oven until cooked through. Gather bag tightly around turkey so that the turkey is evenly covered with brine. lime juice. 1 bunch of fresh thyme. finely chopped ginger 3 tbsp. Put salmon. 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 180°F. about 2 1/2 hours. or the Turkey. Steps: In a small heavy saucepan simmer on low heat Xagave. Set aside. neck. Transfer turkey to platter. Preheat to 350°F. Rinse turkey and place in stockpot lined with plastic bag. Refrigerate turkey in brine for 12 . discard brine and pat dry inside and out. on cedar and brush with half of the glaze. Tuck wings under turkey and tie legs together to hold shape. cornstarch 4 . Making the Gravy: Pour reserve juices into a large pan and bring to a simmer. peeled 2 tbsp. Drizzle each salmon piece with warm sauce. skin side down.35 minutes. about 30 minutes. Drain turkey well. water 2 cups coarse salt 2/3 cup Xagave 2 bunches fresh thyme 1 tbsp. Add lemon rinds and 1 bunch fresh thyme to main cavity. turkey. Blend and pour over turkey with balance of water (7 quarts). reserve juices. Mix 2 heaping tbsp. Tent turkey loosely with foil and let stand 30 minutes. cover with aluminum foil. soy sauce* 1 clove garlic minced 1 untreated cedar plank (about 17” x 10”) 2 pound salmon fillet with skin Steps: Preparing the Bird: Line extra-large stockpot with large plastic bag (30-gallon capacity). Spoon off fat. easy gourmet meals 116 easy gourmet meals 117 . Make sure to put a baking sheet under the cedar because it can drip. (dilute 1 part Braggs to 1 part water).Glazed Turkey It is not Thanksgiving without Turkey in my house and I love this recipe. fresh lime juice 3 tbsp.to 20-lb.6 oz. salt. Preheat oven to 350°F. Cooking the Bird: Position rack in bottom third of oven. Of course the best part of Thanksgiving is the leftovers and I would definitely suggest Molly’s Mole (page 92) and use the leftover turkey meat. Tips and Notes: Glaze may be made 2 days ahead and refrigerated. ginger. Serve with mashed potatoes and roasted asparagus. Brie & Apple Sandwich (page 108) – the possibilities are making me hungry just thinking about them! Makes 20 servings Ingredients: 1 19. Squeeze lemon juice into main cavity. Brush turkey with oil and top with rosemary. soy sauce and garlic until reduced to about 1/2 cup. garlic and pepper. Pour pan juices into large glass measuring cup. about 30 . Lightly oil cedar plank and heat in middle of oven for 15 minutes. It goes fantastic with the Cranberry Sauce (page 122) and the Bourbon Mashed Sweet Potatoes (page 73). combine 1 quart of water. Stir until juices thicken into gravy and add salt and pepper to taste. coarse black pepper 2 lemons. halved 2 tbsp.18 hours. If turkey begins to burn on top. in place of chicken. Cut salmon into 6 pieces. water *See page 209 for nutrtitional info Approximately 400 calories per serving! Glazed Cedar Plank Salmon This dish is such a great one for dinner parties . Warm before using.

garlic powder 1/2 tsp. For a spicy version. cayenne pepper gives it a bit more kick! About 1/2 the calories of the leading brand of ketchup! Classic Cranberry Sauce 118 sauces Serving size: 1 tbsp. Store in a plastic squeeze bottle.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. add extra Xagave. onion powder 1/2 tsp. cider vinegar 3 tbsp. dry mustard 1/2 tsp. can tomato paste 1 8 oz. chili powder Pinch of cinnamon (optional) 3 tbsp. can tomato sauce 1/4 cup water 1/4 cup Xagave 1 tsp. Ingredients: 2 6 oz. white wine vinegar Steps: Mix all ingredients in a blender and blend until smooth. Will store in the refrigerator for several weeks. salt 1/4 tsp. Tips and Notes: For a sweeter ketchup. cumin 1/2 tsp. *See page 205 for nutrtitional info sauces page 122 119 .

blend in a blender and pour over meat. Serving size: 2 tbsp. water) Steps: Combine all ingredients (except cornstarch) in a blender.   Tips and Notes: This is the best tasting Teriyaki Sauce that you will ever make. pork. Once sauce begins to boil.4 hours and you are ready to barbecue. stirring constantly until thickens (about one minute). or mixed with a vegetable stir fry. minced garlic 3 tsp. white rice vinegar (unsweetened) 1/3 cup Xagave 3 tsp. (dilute 1 part Braggs to 1 part water). immediately reduce to simmer. sauces sauces 121 . Pour blended ingredients in pan and bring to a boil. minced ginger 2 tbsp. cornstarch (mix with 2 tbsp. Tofu or use in a Teriyaki Bowl (page 96). This sauce also makes a great marinade for grilled chicken. Serve over brown rice. *See page 207 for nutrtitional info Half the calories of traditional teriyaki sauce! 120 *May substitute BraggsTM for soy sauce. Pork. Mix cornstarch and water and add to sauce. Beef. Makes Teriyaki Chicken.Teriyaki Sauce (or Marinade) This is great with chicken. Let marinate for 2 . Ingredients: 1 cup soy sauce* 1/2 cup water 2 tbsp. beef. beef or pork – just mix the ingredients (excluding the cornstarch).

Tips and Notes: If you prefer the glaze a little thicker. Xagave 1 tsp. This is so easy to make that there is no need to buy canned cranberries again! Makes 8 servings Serving Size: 1/4 cup Ingredients: 12 oz. balsamic vinegar 1/8 tsp. of lemon zest. pitted and chopped 2 shallots. Reduce heat and simmer for 4 to 5 minutes. add ingredients and bring to a boil. minced 1 tsp. water and stir into glaze while glaze is simmering. Xagave 2 tsp. Serving size: 2 tbsp. Pour glaze into pot and bring to a boil. Bing or Ranier cherries. bag cranberries (2 cups frozen) 1 cup water 2/3 cup Xagave Steps: Bring cranberries. Ingredients: 1/2 cup water 4 to 5 apricots. *See page 203 for nutrtitional info Cherry Balsamic Sauce Ingredients: *See page 203 for nutrtitional info Orange Cranberry Sauce Exchange 1/2 cup orange juice for 1/2 cup water in the Classic Recipe and add 2 tsp. pitted 2 tbsp. cornstarch with 2 tbsp. 1 lb. reduce temperature to simmer for 5 to 6 minutes until cranberries pop and sauce thickens. 122 sauces 123 . crushed red pepper flakes Steps: In a sauté pan. Pomegranate Cranberry Sauce Add 1/4 cup of pomegranate seeds to the Classic Recipe. sauces Lemon Cranberry Sauce Exchange 1/4 cup lemon juice for 1/4 water in the Classic Recipe and 2 tsp. of orange zest. Serve hot over pork or chicken.Classic Cranberry Sauce I love cranberry sauce as a side dish with turkey or chicken – and not just at Thanksgiving or Christmas. *See page 207 for nutrtitional info Apricot Ginger Glaze This is a great glaze over chicken or pork. fresh ginger. Cranberries are loaded with antioxidants and are very good for you. balsamic vinegar Steps: Put all ingredients into a blender and blend on high until smooth. Serving size: 2 tbsp. orange or lemon zest 1 tbsp. fresh garlic. Reduce heat to low once the sauce has thickened. mix 2 tbsp. My kids even use it as a dipping sauce for grilled shrimp and coconut shrimp. water and Xagave to a boil. Immediately reduce heat and simmer for 6 to 8 minutes or until sauce thickens. grated 1 tsp. thinly sliced 1/2 cup chicken broth 3 tbsp. The problem is that canned cranberry sauce is loaded with sugar.

Also great drizzled over rice. Ingredients: *See page 207 for nutrtitional info 1/4 cup light mayonnaise 1 tbsp. simmer for 12 minutes. *See page 207 for nutrtitional info 124 sauces 125 . Ingredients: *See page 208 for nutrtitional info 4 tbsp. peanut butter 2 tbsp. sauces Half the sugar of traditional peanut sauce! Steps: Put all ingredients in blender and blend until smooth. Xagave 4 tbsp. salmon or chicken. salt Zesty Mustard Sauce Excellent as a dip for ham. crushed 1 small can green chilis Steps: Chop onion and apricots. Ingredients: 1 tbsp. Sweet Mustard Sauce Excellent as a dip for ham. grilled vegetables. sesame oil 1/4 cup balsamic vinegar 2 tbsp. pretzels and vegetables or as a sandwich spread. Add chilis and remaining ingredients. Serving size: 1 tbsp. Serving size: 1 tbsp. olive oil 1½ cups Xagave 1 tbsp. soy sauce* Crushed red pepper to taste Peanut Sauce 1 chipotle chili. Serving size: 1 tbsp. canned. crushed peppers 1 tsp. Xagave Whisk all ingredients together until smooth. Puree and add crushed peppers. Xagave Whisk all ingredients together until smooth. pretzels and vegetables or as a sandwich spread. light mayonnaise 4 tbsp. Simmer on low heat until thick. This sauce is so delicious that it goes great with almost anything! Try it with raw celery & peppers. chopped 3 tbsp. fresh minced ginger 1 clove minced garlic 1/2 cup low fat coconut milk 3 tbsp. prepared yellow mustard 1 tbsp. fresh lime juice 1 tsp. sauté in oil and add garlic. Dijon mustard 2 tbsp. Serving size: 1 tbsp.Apricot Chipotle Barbecue Sauce by Chef Brad Ingredients: 1 large onion 2 cups fresh apricots 4 garlic cloves.

grated 1 tsp. fresh ginger. pork or beef. Serving size: 1 tbsp. Serve as sauce on side. salt and pepper Steps: Mix all ingredients in a blender. Half the calories of traditional BBQ sauce! *See page 203 for nutrtitional info round steak. 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. or other meat in marinade over night. Grill on hot grill to desired level of doneness. London broil. *See page 205 for nutrtitional info 126 sauces sauces 127 . Beer Beef Marinade by Chef Brad Ingredients: 1 can beer 1/4 cup olive oil 1/2 cup balsamic vinegar 1/2 cup red wine vinegar 1/2 cup Xagave 2 chopped shallots 1 tbsp.Kansas City Barbecue Sauce This is a dark. Serving size: 1 tbsp. garlic powder 1/2 tsp. onion powder 1/2 tbsp. flank steak. Place Ingredients: 2 cups tomato sauce 1/2 cup water 1/2 cup balsamic vinegar 1/3 cup Xagave 1/2 tbsp. rich and thick barbecue sauce that is great on chicken. Simmer leftover marinade until nice and thick. Stores well in the refrigerator for weeks. immediately reduce to a simmer and let simmer for 45 minutes or until desired level of thickness. salt 1 tbsp.

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. we recommend blending the cocoa. Both are delicious. 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). Combine dry ingredients. 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. Add butter and Xagave and mix for another minute or two until smooth.Healthy Desserts Chocolate Cake and Chocolate Icing If you love dark chocolate. Let cool for 30 minutes before icing. Beat with hand mixer for 2 minutes. Batter will be thin. cream. If you use water or milk in lieu of cream. Desserts 128 Strawberry Pie and Peach Pie Desserts page 149 & 148 129 . 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 1½ tsp. baking powder 1½ tsp. Our recipe calls for only 11/3 cups of Xagave. Bake for 30 to 35 minutes or until toothpick inserted comes out clean. I prefer the dark chocolate – as will most adults. Spread icing on cake after cake has cooled. Mix wet ingredients . butter and Xagave in a blender until creamy smooth. but children seem to prefer the milk chocolate flavor. *See page 29 for whole grain flour options Cake Steps: Preheat oven to 325°F. baking soda 1/2 tsp.mixing the hot water in last. 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. you’ll love the taste and texture of this cake! The traditional recipe calls for 2 cups of sugar for the cake. Refrigerate icing while cake is cooking and cooling. Tips and Notes: For the icing. the icing will be a dark chocolate flavor.

Butter and flour a 12-cup bundt pan. baking powder. Add lemon juice and lemon zest. Add cornstarch for white color and as thickening agent. Remove cake when done. Fold into butter and Xagave mixture. Fold in blueberries and spoon complete mixture into bundt pan. baking powder 1/4 tsp. Add lemon zest. Tips and Notes: This cake is absolutely delicious. Xagave and eggs in one bowl if you like. Beat complete mixture for two minutes. whisk flour. baking soda and salt. vanilla 1/2 cup buttermilk 1½ cups blueberries Glaze: 1/3 cup Xagave 4 tbsp. cornstarch Steps: Preheat oven to 325°F. Makes 16 servings Ingredients: Cake: 3 cups whole wheat pastry flour* 1½ tsp. beat butter until smooth. whip 4 egg whites together until slightly thickened. mix Xagave and lemon juice. *See page 203 for nutrtitional info *See page 29 for whole grain flour options Desserts Saves 3/4 cup sugar over traditional recipe! 130 Desserts 131 . adding buttermilk with each step. remove from pan and put on cooling rack for 20 minutes. salt 1 cup unsalted butter (room temp.Blueberry Lemon Bundt Cake My wife’s favorite. If you would like a lighter version of the cake. In another bowl. In a large bowl. whip eggs and fold into butter and Xagave mixture. In a small bowl. lemon zest 1 tbsp. lemon juice 1 tbsp. Bake at 325°F for 50 minutes or until toothpick inserted into cake comes out clean. In another bowl.) 1 cup Xagave 4 eggs 2 tbsp. lemon zest 1½ tsp. add Xagave and beat until smooth. Beat flour mixture into egg mixture in three steps. fresh lemon juice 1 tbsp. Pour over cake decoratively. She likes me to make this for her on her birthday every year. Set aside. baking soda 1/4 tsp. You can mix butter.

This cake tastes even better on day two! *See page 203 for nutrtitional info Saves 3000 calories over traditional recipe! This delicious frosting is easy to make. Mix all the ingredients in a bowl and stir until smooth. *See page 204 for nutrtitional info Desserts 132 Desserts 133 . Pour into greased 9 x 13 inch pan.000 calories over the sugar equivalent and tastes better.Whole Wheat Carrot Pineapple Cake This is one of our signature recipes and most people believe that it is the best carrot cake recipe they have ever tasted! Makes 16 servings Ingredients: 1 cup canola oil 1½ cups Xagave 3 eggs 2 tsp. saves you 3. Tips and Notes: Use as a frosting on carrot cake. vanilla 2 tsp. Bake at 325°F for 50 .60 minutes. cinnamon 1 cup chopped nuts (walnuts or pecans) 3 cups whole wheat pastry flour* Steps: Preheat oven to 325°F. Cream Cheese Frosting Ingredients: 1/4 cup unsalted butter at room temperature 8 oz. chocolate cake. cream cheese at room temperature 1 tbsp. zucchini bread and banana bread. salt 1 cup unsweetened coconut 2 cups grated carrots 2 cups crushed pineapple (with juice) 2 tsp. Refrigerate until ready to use. Let cool and frost with Cream Cheese Frosting. blend all ingredients together until smooth. brownies. baking soda 1 tsp. lemon juice 2/3 cup Xagave *See page 29 for whole grain flour options Steps: With an electric mixer.

sliced 1/2 cup water 1/2 cup Xagave 3 tbsp. our recipe uses only 3/4 cup of Xagave and saves about 1400 calories! Makes 12 servings Ingredients: Filling: 6 to 8 peaches. For a lower fat version. Drop by teaspoonfuls onto a cookie sheet about 1 inch apart. whole wheat pastry flour* Pinch of salt Pinch of cinnamon Pinch of allspice Pinch of nutmeg Topping: 1 cup whole wheat pastry flour* 3/4 cup milk 1/4 cup Xagave 1/2 tsp. Pour topping over peaches.10 minutes. vanilla 21/4 cup whole wheat pastry flour* 1/2 tsp. Add salt. *See page 206 for nutrtitional info *See page 29 for whole grain flour options Chocolate Chip Cookies A healthier version of the traditional chocolate chip cookies and your kids will love them! Makes 24 cookies Ingredients: 1/2 cup butter. flatten and bake for 7 . allspice. For a completely sugar free version. Stir in flour until blended and sauce thickens. baking powder Steps: Preheat oven to 400°F. Keeps well in the refrigerator for 1 . salt 2 cups semisweet chocolate chips 1/2 cup chopped pecans (optional) Steps: Preheat oven to 350°F. Mix topping in a small mixing bowl until lumpy like biscuit batter. water and Xagave. cinnamon. try sugar free chocolate chips. butter and 4 tbsp. combine butter. and nutmeg.2 days.Whole Grain Peach Cobbler This is incredibly delicious and simple to make. Xagave. bring to a boil and reduce to simmer. I recommend using the spelt. salt 2 tsp. barley and brown rice flour (see page 29). Bake in oven for 15 to 20 minutes or until crust is slightly golden brown. mix peaches. In a sauce pan. baking soda 1 tsp. Cook until peaches begin to soften (about 2 to 3 minutes). mixing thoroughly. Tips and Notes: These cookies will not spread as much as other cookies when baking so flatten cookies with back of spoon on the cookie sheet. In a large bowl. eggs and vanilla. Mix in flour. Pour filling into 8 x 11 baking dish. Serve with Xagave Sweetened Whipped Cream (page 165). baking soda and salt. May be served hot or cold. *See page 29 for whole grain flour options *See page 204 for nutrtitional info Only 136 calories per serving! 134 Desserts Desserts 135 . The original recipe calls for 2 1/2 cups of sugar. Stir in the chocolate chips and pecans. softened 3/4 cup Xagave 2 eggs 1 tbsp. replace the 1/2 cup butter with 2 tbsp. apple sauce. stirring until smooth.

cinnamon. ground cinnamon 3 cups quick cooking oats 1 cup raisins or chocolate chips Makes 24 large cookies Ingredients: 1 15 oz. In a medium bowl. Makes 24 cookies Ingredients: 1 cup butter. baking powder 2 tsp. Tips and Notes: For a crunchier cookie. Mix in oats. Extra delicious with spelt. *See page 206 for nutrtitional info 136 Desserts *See page 29 for whole grain flour options Desserts 137 . salt 1 tsp. healthy and a make great snack. barley and brown rice flour blend. salt.* *See page 207 for nutrtitional info *See page 29 for whole grain flour options Steps: Preheat the oven to 350°F. ground cloves 2 cups milk chocolate chips 1-2 cups rolled oats (optional) Steps: Preheat oven to 325°F. Stir dry ingredients into the creamed mixture. nutmeg and cloves and mix with pumpkin mixture. vanilla 2 cups whole wheat pastry flour* 1/2 tsp. Xagave. cinnamon 1 tsp. vanilla 3½ cups flour* 2 tsp. eggs. 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. baking soda 1½ tsp. Scoop about 6 cookies per cookie sheet. ground nutmeg 1/4 tsp. Xagave and vanilla with electric blender until smooth. baking powder. Cover and chill dough for at least one hour. Grease cookie sheet. Add flour. Mix pumpkin.Saves half the sugar over traditional recipe! Pumpkin Chocolate Chip Whole Grain Cookies A light and fluffy pumpkin cookie that is absolutely delicious. add rolled oats. This is a five star recipe for pumpkin lovers and it’s very easy to make. fresh baked cookies after a long day of school! These cookies are delicious. cream together butter. Combine flour. softened 11/4 cups Xagave 2 eggs 1 tbsp. baking soda. salt 1½ tsp. Add chocolate chips and oats (optional). Bake at 325°F for 18 minutes or until toothpick inserted comes out clean. melted 1½ cups Xagave 1 tsp. butter. Drop by spoonful 2 inches apart on cookie sheet and flatten each cookie. leaving 2 to 3 inches between cookies. eggs and vanilla. baking soda 1 tsp. salt and cinnamon. Oatmeal Cookies There’s nothing better than warm. can pumpkin puree 4 eggs 1/2 cup butter.

Xagave. Only 153 calories per serving! Serve warm or at room temperature. Unfold the sheet of puff pastry. vanilla 3 Bosc pears. about 30 minutes. in Boise. Remove from oven. Arrange sliced pears in a concentric circle on top of cheese layer. *See page 205 for nutrtitional info 138 Desserts Desserts 139 . thawed in the refrigerator 1/2 lb. salt and vanilla until a smooth creamy filling is made. Spread this over the bottom of the pastry. In a bowl. (12 x 12).Mascarpone and Pear Galette The first time I had this was while staying with friends. and let rest for 10 minutes. cut into wedges. and fit it into a large round tart pan. cored and thinly sliced Steps: Preheat the oven to 375°F. mascarpone cheese 2/3 cup Xagave nectar 2 eggs 3/4 cup heavy cream Dash of salt 1/2 tsp. I hope you enjoy it as much as I did! Makes 12 servings Ingredients: 1 sheet puff pastry. whisk together the cheese. pinch edges to form generous rim. the eggs. Idaho. cream. Bake until the pastry is puffed and browned and the pears are lightly golden. Andrew and Elizabeth Scoggin. It was such a sensational dessert that for six months I hounded Liz for the recipe.

Makes 16 brownies Chocolate Brownies Thanks to David DiCorpo and The Cook’s Warehouse in Atlanta. Georgia (Brookhaven) for sharing their trademark brownie recipe. Top with coarsely grated semi-sweet chocolate. baking soda 2½ tsp. ground ginger 1 tsp. Combine flour mixture and butter mixture and stir until creamy. In a separate bowl whisk together butter. 2” to 3” apart. Fold in flour and salt and mix until smooth.Gingerpuff Cookies Same great gingery taste without the snap. cinnamon and cloves in a large boil. Apply parchment paper to cookie sheet and lightly spray with oil. These slightly cakier cookies have a wonderful texture and are sure to be the hit of any holiday party. *See page 29 for whole grain flour options Steps: Preheat the oven to 325°F. Grease a 9 x 9 inch baking pan. Xagave. *See page 204 for nutrtitional info Steps: Preheat oven to 325°F. Beat in the eggs. unsalted butter 1 cup Xagave 3 eggs 1 tsp. These delicious brownies are heavenly when paired with Xagave Ice Cream (page 161). Mix the Xagave and vanilla into the melted chocolate. baking soda. ground cloves 1½ sticks (3/4 cup) butter. 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. Remove from heat.Cover and chill for at least one hour. of high quality 99% unsweetened chocolate 6 tbsp. Bake for 12 minutes. Spoon by tablespoon-size balls onto the cookie sheet. Stir occasionally until melted and 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. vanilla 1/3 tsp. ginger. grated semi-sweet chocolate Saves half the sugar of traditional recipe! Makes 24 cookies Ingredients: 2 1/4 cups whole wheat pasty flour 1 tsp. molasses and egg. melted 2/3 cup Xagave 1/4 cup molasses (the darker the better) 1 large egg Mix flour. let cool for 2 to 3 minutes and move to cooling rack. salt 1/2 cup whole wheat pastry flour* Optional: 2 oz. Ingredients: 4 oz. ground cinnamon 1/2 tsp. *See page 203 for nutrtitional info *See page 29 for whole grain flour options 140 Desserts Desserts 141 .

cinnamon (optional) 1½ cups Xagave Dry Ingredients: 3 cups whole wheat pastry flour* 1 tsp. butter and cocoa to a boil. Optional: Sprinkle slivered almonds. Mix in sour cream. salt 1 tsp. Makes 24 servings Cake: Wet Ingredients: 1 cup buttermilk 1/2 cup butter 4 tbsp. Whisk until smooth. Best when served immediately. cinnamon 2/3 cup Xagave Steps: Cake: In a small sauce pan. baking soda Glaze Ingredients: 1/2 cup butter 1/2 cup half & half 4 tbsp. In a separate mixing bowl. *See page 209 for nutrtitional info Saves over 3000 calories per recipe! 142 Desserts *See page 29 for whole grain flour options Desserts 143 . Pour into greased 12 x 17 jelly roll pan and cook at 325°F for 20 to 25 minutes or until toothpick inserted comes out clean.Whole Grain Texas Sheet Cake by Chef Brad This is a super moist and delicious whole grain recipe. Your friends will never know there is no sugar or white flour and you save about 3. Glaze: In a small sauce pan.000 calories by using Xagave instead of sugar. salt and baking soda. Let cool. chopped walnuts or pecans on top. eggs. combine glaze ingredients and bring to a boil. Combine the wet ingredients with the dry ingredients. cocoa 1/2 cup low fat sour cream 1 tsp. Let cool for a few minutes. cinnamon and Xagave. cocoa 1/2 tsp. mix flour. Pour the glaze over the sheet cake while the sheet cake is still warm so the glaze soaks into the cake. vanilla. vanilla 2 eggs 1 tsp. bring buttermilk.

orange juice.aka Creme Carmel Flan Poached Pears with Cabernet Reduction This dessert was a Roman favorite – so naturally it includes red wine. while stirring frequently. Great served warm or chilled. Pour equal amounts into custard cups. cloves. pour boiling water into baking dish around custard cups to 1-inch depth. Ingredients: 3 eggs 1½ cups milk 2/3 cup Xagave 1 tsp. Combine eggs. cinnamon. Serve on plate by placing orange slice on bottom and placing pear upright on orange slice. Bake at 325°F for 40 to 45 minutes or until knife inserted in center comes out clean. cinnamon Steps: Place four 6-ounce custard cups in 8” x 8” baking dish. this will be the hit of your next dinner party. leaving the stem on. Simmer the wine mixture for about 20 minutes or until it is reduced by half. Steps: Slice the oranges crosswise in 1/4” thick and line bottom of large pot. standing upright. vanilla 1/4 tsp. Pour wine mixture over pears and bring to boil and immediately reduce to simmer on medium heat. Whisk together until mixed but not foamy. heat 1/3 cup Xagave and 1 tsp. Spoon wine reduction over pear and serve. Simple and elegant. simmer for 15 to 20 minutes or until the pears are soft. cinnamon 1 pinch of ground cloves 1 pinch of allspice Only 200 calories per serving! Only 331 calories per serving! Makes 4 servings Serving Size: 6 oz. Loosen edges of individual custards with a sharp knife. Slice off bottom of pear so that it can sit flat on the orange slice. milk. bring to gentle boil and continue cooking until color deepens slightly. Pour wine. Pour egg mixture into custard cups. peeled (leave stem on) 2 large oranges 1 bottle of Cabernet wine (750 ml) 1/2 cup Xagave 1/4 cup fresh orange juice 1/4 tsp. Depending on the ripeness of the pear. Let cool. Makes 6 servings Serving Size: One Pear Ingredients: 6 Bosc Pears. 1/3 cup Xagave and vanilla. In a small sauté pan. Peel pears. Xagave. invert onto dessert plates and serve immediately. 144 Desserts *See page 204 for nutrtitional info *See page 206 for nutrtitional info Desserts 145 . Place baking dish on middle rack of oven. Remove pears and oranges from pot and put in separate bowl. but not mushy. cinnamon. allspice and bottoms of pears into blender and liquefy.

cut in butter until particles are size of small peas. Use pastry blender/knife. place on well-floured pastry cloth or surface. roll dough to a circle one inch larger than the pie pan. Makes 2 pie crusts Ingredients: 2 cups whole wheat pastry flour* 1 tsp. Mix Xagave and water and sprinkle the water mixture into the flour mix. use soft white wheat (instead of a hard wheat. *See page 206 for nutrtitional info 146 Desserts *See page 29 for whole grain flour options Desserts 147 . This allows you to grind the soft wheat and use it in lieu of white pastry flour. Xagave Steps: In a medium bowl. Ease the pie crust into lightly greased pan and press into place. which is for bread making) and make sure that your grinder is capable of a pastry grind. smooth edges. Tips and Notes: Although whole wheat pastry flour can be purchased. 1 tbsp. I recommend grinding your own. With rolling pin. cold water 2 tbsp. at a time. If you grind your own wheat. Split dough and form into 2 balls.Whole Wheat Pie Crust The following recipe makes two single-crust pies or one double-crust pie. salt 2/3 cup butter (or 1/2 cup canola oil) 5 to 7 tbsp. Flatten ball slightly. Add enough of the water mixture until dough is just moist enough to hold together (too much will cause the dough to be sticky and unworkable). while tossing and mixing lightly with a fork. combine flour and butter.

Top with Xagave Sweetened Whipped Cream (page 165). Let gel cool and pour over fruit in pie shell. peach and lemon juice. stirring constantly until mixture thickens (a couple of minutes). Mix 3 tbsp. of Ultra Gel. lemon juice and Xagave until smooth. *See page 206 for nutrtitional info Fresh Strawberry Pie This is an uncooked pie. combine water. Top with Xagave Sweetened Whipped Cream (page 165). pitted Juice from 1/2 lemon 4 tbsp. of cornstarch with 3 to 5 tbsp.com. 8 to 10 strawberries and lemon juice. except for the crust. It is a terrific thickening agent and is available for purchase at www. In a blender. Reduce heat to simmer. and only takes about 10 to 15 minutes to make. Reduce heat to simmer. peeled and sliced Fruit Gel: Only 1/2 cup water 232 calories 1/3 cup Xagave per slice! 1 peach. Cook mixture in pot and bring to a boil. at a time until gel is thick. add 4 tbsp. Blend on “high” or “liquefy” until smooth. Mix 3 tbsp.Fresh Peach Pie This is an uncooked pie. Turn blender to low. If Ultra Gel is unavailable: Blend fruit with water. and only takes about 10 to 15 minutes to make. at a time until fruit gel is thick. remove top and while blender is blending add 4 tbsp. Refrigerate for approximately 30 minutes before serving. Blend on “high” or “liquefy” until mix is smooth. It is a terrific thickening agent and is available for purchase at www. Pour over the strawberries and refrigerate for 20 minutes and serve. 1 tbsp. Pour over the peach pie and refrigerate for 20 minutes and serve. lemon juice and Xagave until smooth. of Ultra Gel** (See cornstarch alternative below) Steps: Fill precooked pie crust with either full. Turn blender to low. remove top and while blender is blending. sliced or quartered Only Fruit Gel: 195 calories 1/2 cup water per slice! 1/3 cup Xagave 8 to 10 strawberries Juice from 1/2 lemon 4 tbsp. 1 tbsp. Makes 8 servings Ingredients: 1 precooked pie crust (page 146) 6 to 7 peaches. Desserts 148 Desserts 149 . Cook mixture in pot and bring to a boil. **Ultra Gel may not be available at your store. of Ultra Gel. stirring constantly until mixture thickens (a couple of minutes). Ultra Gel** (See cornstarch alternative below) Steps: Fill 1 precooked pie crust with fresh sliced peaches. In a blender. except for the crust. of cornstarch with 3 to 5 tbsp. *See page 206 for nutrtitional info **Ultra Gel may not be available at your store.jcarnet. water and slowly mix into fruit mix. If Ultra Gel is unavailable: Blend fruit with water.jcarnet. Let gel cool and pour over fruit in pie shell. water and slowly mix into fruit mix. combine water.com. Makes 8 servings Ingredients: 1 precooked pie crust (page 146) 1 to 1½ pounds strawberries. sliced or quartered strawberries (whichever you prefer). Refrigerate for approximately 30 minutes before serving.

whole wheat pastry flour* Juice from 1/2 lemon 3/4 tsp. butter Steps: Preheat oven to 425°F. Xagave. nutmeg and salt. Pour apple mixture into pie crust and divide butter and put on top of apples. add 1/2 cup fresh cranberries and 1/2 cup chopped pecans to the apple mixture. Cover the pie with the remaining pie crust. flour. In a separate bowl. Grease the 9 inch pie pan and line bottom with crust.Traditional Apple Pie As good as grandma’s apple pie and much better for you! For a unique holiday pie. Let cool. cinnamon 1/2 tsp. Makes 8 servings Ingredients: Whole Wheat Pie Crust (page 146) 6 cups peeled and sliced apples 1/4 cup Xagave 3 tbsp. mix apples. lemon juice. cinnamon. seal and flute edges and cut slits to permit steam to escape. Bake for 40 to 45 minutes. nutmeg (optional) Dash salt 1 tbsp. *See page 203 for nutrtitional info Half the sugar of traditional apple pie! 150 *See page 29 for whole grain flour options Desserts Desserts 151 . Serve with Xagave Sweetened Whipped Cream (page 165). Apple Cranberry Pecan Pie For a delicious holiday pie. add cranberries and pecans to this recipe (see ”Tips and Notes” below).

spoon the meringue mixture on the pie. ground ginger Meringue (optional): 3 egg whites 2 tbsp. vanilla 1/2 tsp. ground cinnamon 1/4 tsp. vanilla or 1 to 2 tbsp. softened 2/3 cup Xagave 1/4 tsp. Serve with Xagave Sweetened Whipped Cream (page 165). optional *See page 29 for whole grain flour options Only 284 calories per slice! Steps: Preheat oven to 350°F. Makes 8 servings Ingredients: Whole Wheat Pie Crust (page 146) Filling Ingredients: 2 cups canned pumpkin (1 16 oz. bourbon 1/4 tsp. Place the pie on a wire rack and let cool to room temperature. t 1s Z I E PR Only 140 calories per slice! Makes 8 servings Ingredients: Whole Wheat Pie Crust (page 146) 2 cups peeled. Cool and serve. of Xagave to sweeten. Mix all filling ingredients in large mixing bowl with an electric beater. Bake for 5 to 10 minutes or until delicately browned. forming peaks. This will produce a smooth. 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. With a rubber spatula. use low fat cream cheese and substitute whole milk for half and half. slightly beaten 1 cup half and half 1/4 cup butter. You may forgo the meringue and cut pie into slices and top with Xagave Sweetened Whipped Cream (page 165). salt 1/4 tsp. Xagave Steps: Preheat the oven to 350°F. It is fabulous and still only 284 calories per slice. Make sure the meringue touches the crust all around.Sweet Potato Pie 1st Prize Winner of Harmons’ Thanksgiving Pie Bake-Off 2010 Pumpkin Pie This is the best Pumpkin Pie that I have ever had -. ground ginger. salt 1 egg plus 2 egg yolks. ground cinnamon 1/4 tsp. creamy pie with no lumps. Pour filling into precooked pie crust and bake for 50 minutes or until center is set. *See page 208 for nutrtitional info For Filling: Cream the sweet potatoes with an electric mixer.and I am a connoisseur of both pumpkin and sweet potato pies. cooked. Tips and Notes: For a lower fat version. beat the egg whites until soft peaks form. Place the pie on a wire rack and cool to room temperature before covering with meringue. *See page 207 for nutrtitional info Desserts 152 Desserts 153 . can) 1 cup cream cheese. For Meringue: Using an electric mixer. cubed yams 2/3 cup Xagave 1 cup low fat milk 1/4 cup (1/2 stick) melted butter 2 eggs 1 tsp. Mix all filling ingredients in a large mixing bowl until smooth and creamy. add 2 tbsp. melted 1 tsp.

butter (salted or unsalted) 1/8 tsp. salt 1/2 cup water 5 tbsp. Add Xagave while beating. place pie under broiler for 1 to 2 minutes until meringue is set and golden brown. egg yolks. Tips and Notes: Try spreading fresh blueberries or raspberries over top of lemon filling prior to adding meringue. lemon zest. As an alternative. Bake pie at 325°F for 14 to 16 minutes until meringue is set and golden brown. cream of tartar and pinch of salt in bowl with electric mixer until soft peaks form. texture & color! *See page 206 for nutrtitional info Only 275 calories per slice! 154 Desserts Desserts 155 . If you use the broiler alternative. combine Xagave. Beat egg whites. Form decorative peaks with a knife or fork. In a sauce pan. milk. cream of tartar 2 tbsp.Lemon Meringue Pie Simple and delicious this pie saves you time and calories! Makes 8 servings Ingredients: 1 precooked pie crust (page 146) Filling: 1/3 cup Xagave 1 cup low fat milk 6 large yolks (save egg whites for meringue) 2/3 cup fresh lemon juice 2 tbsp. Cover the pie evenly with the meringue. Bring to a boil and immediately reduce to simmer while stirring with a whisk. In a separate bowl combine water and cornstarch and mix until all clumps are gone. lemon juice. lemon zest 2 tbsp. butter and salt. Whisk cornstarch and water mixture into ingredients in sauce pan. watch the pie to ensure that it does not burn. cornstarch Meringue: 4 large egg whites 1/4 tsp. Mixture will thicken within a minute or two. This adds a beautiful flavor. Pour into precooked pie crust. Xagave Steps: Preheat the oven to 325°F.

cream cheese 1 cup Xagave 3 tbsp.16 servings Ingredients: Crust: 1 cup whole wheat pastry flour* 1/2 tsp. vanilla 6 eggs 1/4 cup light cream or milk Steps: Preheat oven to 450°F. Form into a ball. milk 2 tbsp. Crust: In large bowl. flour. baking powder 1/4 tsp. Filling: In a large bowl. Xagave Filling: 8 oz. reduce heat to 200°F and bake for 60 to 70 minutes or until filling is almost set or golden brown. one at a time. beating well after each. Press mixture over bottom and 2½ inches up side of 9-inch spring form pan. flour* 1 tsp. Bake at 450°F for 10 minutes. Cool. beat well. beat cream cheese until creamy. salt and butter). grated lemon peel (lemon zest) 1/4 tsp. Pour filling into prepared pan. blend until crumbly. Add Xagave. salt 1 tsp. *See page 203 for nutrtitional info Only 194 calories per slice! 156 Desserts *See page 29 for whole grain flour options Desserts 157 . Blend in cream. Chill. Add eggs. combine first 4 ingredients (flour. lemon zest. Combine milk and Xagave and sprinkle over mixture until dough is just moist enough to hold together. Serve plain or with Strawberry or Triple Berry Topping (page 43) and Xagave Sweetened Whipped Cream (page 165). salt and vanilla.Cheesecake Makes 12 . salt 1/3 cup butter 2 tbsp. Refrigerate for several hours or overnight before serving. baking powder.

Great for any barbecue. Grill for 1 to 2 minutes. skinned pineapple on rotisserie until golden brown. Only 79 calories per serving! Only 52 calories per serving! Ingredients: Peaches (1 peach per person being served) Xagave (1 tsp. Tips and Notes: As an alternative. Cut into 1” slices. Top with Xagave Sweetened Whipped Cream. Desserts 158 Desserts 159 . you can cook whole. half peaches and remove pit. Tips and Notes: The grilling of the peach brings the natural sugar to the top and makes for a deliciously sweet dessert.Fresh Grilled Peaches One of the most delicious desserts there is – and it is so simple. Place open side of half peaches on the grill. Makes approximately 9 servings per pineapple Ingredients: 1 pineapple Xagave *See page 206 for nutrtitional info Steps: Remove skin and core fresh pineapple. Grill on the barbecue for approximately 1 minute on each side. Brush with Xagave. per peach) Xagave Sweetened Whipped Cream (page 165) *See page 206 for nutrtitional info Steps: Peel. Drizzle grilled slices with Xagave and serve. Remove from grill and drizzle with Xagave. Fresh Grilled Pineapple This is great tasting and amazingly simple to prepare. It is a great addition to the summer barbecue.

Vanilla Ice Cream Half the sugar of traditional recipe! Makes 12 servings Serving size: 1/3 cup Ingredients: 1 cup whole milk. Not only does it taste great. The secret is a good quality blender . but it also saves you a significant number of calories over the traditional recipes. Blender Keylime Ice Cream Makes 8 servings 1 cup half & half Juice from 1 lime 1/2 cup Xagave 4 vanilla wafers 3 cups ice cubes Mix all ingredients in blender and blend on high until creamy smooth. vanilla Steps: Mix all ingredients in a bowl and pour into ice cream maker.consult your local cooking store for information. vanilla 4 cups ice Mix all ingredients in blender and blend on high until creamy smooth. substituting 1/2 cup Xagave for every 1 cup sugar called for or follow the basic recipe below to help get you started. Homemade Ice Cream & Sorbet Xagave is an absolutely wonderful sweetener for ice cream and sorbet. Follow ice cream maker instructions. *See page 205 for nutrtitional info *See page 205 for nutrtitional info Saves half the sugar of traditional recipe! Desserts 160 Desserts 161 . Serve with Xagave Chocolate Syrup (page 165). *See page 205 for nutrtitional info Blender Vanilla Ice Cream Makes 8 servings 1 cup half & half 1/2 cup Xagave 1 tsp. well chilled 1/2 cup Xagave 2 cups heavy cream 1 to 2 tsp. You may follow the instructions from your ice cream maker.Blender Ice Cream Blender ice creams are fast and easy to make and prepare a great after school snack for the kids.

well chilled 1/4 cup Xagave 1/2 cup Xagave Chocolate Syrup (page 165) 2 cups heavy cream 1 tsp. blueberries. mix Xagave and strawberries. (Make sure that some chunks of fruit remain. raspberries. Strawberry Ice Cream Makes 12 servings Serving size 1/3 cup Ingredients: 1/2 cup Xagave 8 to 10 strawberries 1 cup whole milk. Turn to low and blend in milk. Follow ice cream maker instructions *See page 205 for nutrtitional info Saves half the sugar of traditional recipe! Mixed Berry Sherbet Makes 12 servings Serving size 1/3 cup Ingredients: 2 cups of mixed fresh or frozen berries (blackberries. Pour into ice cream maker.) Pour into ice cream maker and follow instructions. fresh lemon juice 2¼ cup fat free half & half or whole milk Steps: Mix all ingredients in a blender until blended. strawberries.Chocolate Ice Cream Makes 12 servings Serving size 1/3 cup Ingredients: 1 cup milk. well chilled Steps: In a blender. but still chunky. vanilla 2 cups heavy cream.) 1/4 cup Xagave 3 tbsp. *See page 208 for nutrtitional info . Follow ice cream maker instructions. vanilla and cream. etc. 162 Desserts *See page 205 for nutrtitional info Desserts 163 . well chilled 1/4 cup Xagave 1 tsp. vanilla Steps: Mix all ingredients in a bowl and pour into ice cream maker. Xagave.

Follow ice cream maker instructions. Below are a few examples of our favorite recipes. Tips and Notes: Use to make strawberry milk. finely chopped lemon zest Steps: Mix all ingredients in a bowl and pour into ice cream maker. finely chopped lime zest Steps: Mix all ingredients in a bowl and pour into ice cream maker. or drizzle over pancakes or ice cream. substituting 1/2 cup Xagave for every 1 cup sugar. add Ultra Gel**. Xagave and strawberries in blender on “high” or “liquefy”. Follow ice cream maker instructions.Sorbets Xagave makes delicious sorbets. water 1/3 cup Xagave 8 to 10 strawberries Steps: Blend water. Tips and Notes: Use in chocolate milk. You may also use your own recipes. Chocolate Syrup Ingredients: 1 cup cocoa 1/2 tsp. hot chocolate or drizzle over fruit and ice cream. vanilla. Fresh Lemon Sorbet Makes 10 servings Serving size 1/2 cup Ingredients: *See page 208 for nutrtitional info 1 cup Xagave 2 cups water 1½ cups fresh lemon juice 1 tbsp. Ultra Gel** (optional) Steps: Mix cocoa. *See page 208 for nutrtitional info Fresh Lime Sorbet Makes 10 servings Serving size 1/2 cup Ingredients: *See page 208 for nutrtitional info 1 cup Xagave 2 cups water 1½ cups fresh lime juice 1 tbsp. Strawberry Syrup Ingredients: *See page 209 for nutrtitional info 4 oz. Whipped Cream Ingredients: 1 pint heavy whipping cream 2 tbsp. powdered milk and hot water with electric mixer until smooth.2 tbsp. Xagave 1 tsp. 165 . See page 148 for information. vanilla (optional) Saves half the sugar of traditional recipe! Saves half the sugar of traditional recipe! Steps: Beat ingredients with a whisk or electric mixer until thick and creamy. Blend in Xagave. Serving size: 1 tbsp. Serving size: 1 tbsp. Serving size: 1 tbsp. *See page 209 for nutrtitional info Desserts 164 Desserts **Ultra Gel may not be available at your store. vanilla 3/4 cup powdered milk 1 cup water 1 cup Xagave 1 . For a thicker milk chocolate syrup.

as well as all the neighbor kids. 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. Parents noticed less hyperactivity and better focus in their children. warm milk and stir. add 5 tbsp. If your kids are suffering from hyperactivity. ADD or other behavioral issues. Chocolate Syrup (page 165) to 8 oz. These great shakes are a staple in our house and my kids. you might try a change of diet and eliminate sugar. The following recipes are suggestions for kids to make themselves a healthy snack.Kids’ Stuff I have had many parents tell me that their children’s behavior changed when they got them off of sugar and used Xagave instead. *See page 209 for nutrtitional info Just add 2 . *See page 204 for nutrtitional info 167 . vanilla and 1 tbsp. cold milk and stir. For a delicious chocolate shake. Strawberry Syrup (page 165) to 8 oz. of Chocolate Syrup (page 165) in place of Xagave. *See page 205 for nutrtitional info Hot Chocolate Just add 2 tbsp. Xagave Blend ingredients in a blender until creamy. cold milk 8 . Remember not only do they taste great.3 tbsp. Chocolate Syrup (page 165) to 8 oz. It is never too early to instill healthy eating habits. cold milk and stir. Xagave to 8 oz.10 ice cubes 1 tsp. They also noticed that their children were more responsive and less irritable. add strawberries. *See page 208 for nutrtitional info Strawberry Milk Vanilla Milk Chocolate Milk 166 K IDS ’ S TU F F Just add 1/2 tsp. Making Milk Fun with Xagave! I have a hard time getting my kids to drink milk. peaches or bananas. but kids are getting calcium and inulin from Xagave to help with calcium absorption! Healthy & delicious kids drinks! Vanilla Milk Shake 8 oz. cold milk and stir. Tips and Notes: For fresh fruit milk shakes. love them. vanilla 3 tbsp.

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). *See page 204 for nutrtitional info Chocolate Stuffed Strawberries You have heard of chocolate dipped strawberries – well this is the reverse – and kids love to make them. *See page 205 for nutrtitional info 168 K IDS ’ S TU F F KIDS ’ S T UFF 169 . This is a fun dessert that kids love to make and eat! Makes 6 servings Serving size: 8 oz. Ingredients: *See page 204 for nutrtitional info Large Strawberries Xagave Chocolate Syrup (page 165) Steps: Remove stems to create a hole in the strawberry. Use soda water or carbonated water to give this lemonade a sparkling kick. Add water and ice and serve. Fill the strawberry with Xagave Chocolate Syrup.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 2½ tbsp.) can coconut cream 1/2 tsp. Lemonade Kids love to make and drink lemonade. cocoa powder 1/3 cup Xagave 1 (14 oz. which is a great alternative to soda. Ingredients: 1 cup fresh lemon or lime juice 2/3 cup Xagave 4 to 5 cups water Steps: Mix Xagave and lemon juice in a pitcher.

available at many grocery stores. olive oil 1/2 cup minced carrots 1/4 cup chopped onion 1 lb. Use 2/3 cup of Xagave in lieu of 1 cup of sugar. onion and crumbled ground beef and cook until the meat is browned. The more you make. My kids love the cherry and mango. Worcestershire sauce and salt and let simmer for 10 minutes. seltzer or club soda.Sloppy Joes Root Beer Makes 6 servings Serving size: 8 oz. Add carrots.30 per packet. ground beef (or ground soy) 1/2 cup Xagave Ketchup (page 119) 1 cup tomato sauce 1 tbsp. Your family won’t ever miss the meat and there is less than 1 gram of fat per serving! *See page 208 for nutrtitional info Only 275 calories per serving! Half the sugar of bottled root beer! 170 K IDS ’ S TU F F KIDS ’ S T UFF 171 . Remember that Xagave is highly soluble. Serve with Simple Coleslaw (page 76).20 and $. The packets usually cost between $. Adjust seasonings to taste. *See page 207 for nutrtitional info Choose any flavor of unsweetened KoolAidTM. add ice and serve. Worcestershire sauce TM Ingredients: 1/2 cup water 1/2 cup Xagave 1½ tsp. a vegetarian meat substitute. I always make two packets and only use 1 cup of Xagave instead of 2 cups of sugar – saving even more calories. Root Beer Concentrate 1 bottle (1 liter) cold soda water. Just purchase McCormick’s Root Beer Concentrate from your favorite grocery store (it is in the Spices and Baking Goods Section). Makes 6 servings Ingredients: 1 tbsp. Steps: Combine all ingredients. *See page 205 for nutrtitional info Salt to taste 6 whole wheat hamburger buns Steps: Heat olive oil in a large sauté pan on high heat. the less Xagave you use in ratio to the sugar. Spoon out any excess oil. TM Kool-Aid Makes 4 servings Serving size: 8 oz. Ingredients: 1 packet unsweetened Kool-Aid 2/3 cup Xagave 2 quarts water Steps: Combine all ingredients. TM These are a such a hit with kids (and adults)! Makes a great summer meal when served with Simple Coleslaw (page 76). add ice and serve. tomato sauce. For example. Lightly toast buns and divide meat onto the four buns. It’s easier to make with Xagave than sugar because you do not need to boil the water. Tips and Notes: You can replace the meat with soy meatless ground. This is super easy. Turn heat down to medium and add Xagave Ketchup.

substitute Xagave Jam (page 49) for jarred jelly.PB&X (agave) Sandwiches That’s right.. It is lower GI than honey and tastes great! Makes 1 serving Ingredients: 2 slices whole grain bread 2 tbsp. Serve and enjoy! *See page 207 for nutrtitional info Banana PB&X Sandwiches When we were in Costa Rica they served these to the kids on whole grain bread. Xagave Kids’ Favorites. arrange sliced banana on top of peanut butter and drizzle with Xagave.. Serve and enjoy! PB&J Sandwiches For the traditional kid. crunchy peanut butter 2 tsp. drizzle with Xagave and top with the other slice of bread. Xagave Steps: Spread peanut butter on slice of bread.. it was such a hit! Makes 1 serving Ingredients: 1/2 sliced ripe banana 2 slices whole grain bread 2 tbsp. healthy & easy to prepare! Steps: Spread peanut butter on slice of bread. crunchy peanut butter 2 tsp. 172 K IDS ’ S TU F F 173 .. use Xagave on your peanut butter sandwich. instead of honey.

The following smoothies are my favorites. It tastes great and saves a significant amount of calories over sugar. They are delicious and live up to your health expectations. ice cream and honey have crept in to make these otherwise healthy drinks/meals into super caloric killers. eliminate the sugar and add a little Xagave for a truly healthy and delicious drink. Somewhere along the way. I recommend that you take your favorite smoothies. sugar. Smoothies are best if made in a blender that has sufficient power to liquefy the fresh or frozen fruit. Most people do not realize that juice bar smoothies have 600 to 800 calories per medium size drink. For your own recipes.Beverages Healthy Shakes & Smoothies Smoothies Smoothies are a wonderful blend of Xagave is a fantastic beverage sweetener. healthy fruits and vegetables. please refer to the Sugar Exchange Table on the inside front cover of this book. 174 beverages beverages 175 .

*See page 208 for nutrtitional info Mango Pineapple Smoothie This is my personal favorite! Makes 3 servings Serving size: 1 cup Ingredients: 1 cup fresh chopped pineapple 1 cup fresh chopped mango 4 oz. water 4 to 6 ice cubes 2 tbsp. *See page 208 for nutrtitional info Only 129 calories per serving! Only 101 calories per serving! 176 beverages beverages 177 . Tips and Notes: If you like bananas and strawberries. you can add them here. Xagave Steps: Blend all ingredients in a blender on “high” or “liquefy”. water 4 to 6 ice cubes 2 tbsp. eliminate the ice. Xagave Steps: Blend all ingredients in a blender on “high” or “liquefy”. this beverage is loaded with fiber and nutrients! Makes 2 servings Serving size: 1 cup Ingredients: 1 apple (remove core) 1 to 2 stalks celery 4 to 8 strawberries (fresh or frozen) Juice from 1/2 lemon 4 oz.Apple Celery Strawberry Smoothie Amazingly refreshing and delicious. Tips and Notes: If you use frozen strawberries.

Strawberry Banana Smoothie Makes 2 servings Serving size: 1 cup Ingredients: 8 strawberries (fresh or frozen) 1 banana 4 oz. Xagave Only 69 calories per serving! *See page 208 for nutrtitional info Steps: Blend all ingredients in a blender on “high” or “liquefy”. Tips and Notes: Stores well in refrigerator for up to a week. pineapple. Makes 8 servings Serving size: 1 cup Ingredients: Carrot juice from 10 to 12 carrots (or 1 qt. cold water Only 139 calories 4 ice cubes per serving! 2 tbsp. *See page 208 for nutrtitional info Makes 2 servings Serving size: 1 cup Strawberry Banana Blueberry Smoothie Ingredients: 8 strawberries (fresh or frozen) 1 banana 1/4 cup blueberries 4 oz. consult your local cooking store for information. Xagave Only 128 calories per serving! Carrot-Pineapple-Apple-Spinach Smoothie One of my favorites. Requires a juicer and a blender to make.) 1 cup fresh pineapple 1 apple. Steps: Juice the carrots in a juicer. apple. Xagave Steps: Blend all ingredients in a blender on “high” or “liquefy”. Blend carrot juice. There are a number of good juicers on the market. cored and cut into quarters 1 handful (or bunch) of spinach 2 tbsp. *See page 208 for nutrtitional info beverages 178 beverages 179 . cold water 4 ice cubes 2 tbsp. spinach and Xagave in the blender on “high” or “liquefy”.

blackberry. water 2 tbsp. raspberry and blueberry) 4 oz.Mixed Berry Smoothie (or Berry Banana) Makes 3 servings Serving size: 1 cup Ingredients: 2 cups frozen mixed berries (usually strawberry. Xagave 1 banana (optional) Steps: Blend all ingredients in a blender on “high” or “liquefy”. *See page 208 for nutrtitional info Only 121 calories per serving! 180 beverages beverages 181 .

can low fat evaporated milk 8 oz. Xagave 2 tbsp. water 4 . Tips & Notes: You may also heat and serve warm. cinnamon 1/4 tsp. *See page 208 for nutrtitional info Only 295 calories per serving! Only 181 calories per serving! 182 beverages beverages 183 . plain low fat yogurt 1/2 banana (optional) Steps: Blend all ingredients in a blender on “high” or “liquefy”. pitted 1/2 cup Xagave 1/2 tsp. Makes 2 servings Serving size: 1 cup Ingredients: 2 cups frozen berries (raspberry. you will absolutely love this. She would rather spend more time doing her hair than eating breakfast. fresh ginger Steps: Mix all ingredients in a blender and blend on “high” or “liquefy”. It is a great summer drink or a good breakfast on the go. but we have found that she will take this with her as she heads out the door.Ginger Peach & Cream Smoothie Triple Berry Yogurt Smoothie This is my daughter’s breakfast during the school year. more refreshing and can be served all year long.6 ice cubes 3 medium peaches. Makes 4 servings Serving size: 1 cup Ingredients: 1 12 oz. It is lighter than eggnog. nutmeg 1 tbsp. water 2 tbsp. blackberry and blueberry mix) 4 oz. *See page 208 for nutrtitional info If you love eggnog. topped with brandy.

184 beverages beverages 185 . milk and Xagave. low fat milk 1 to 2 ice cubes 1 to 2 scoops vanilla protein powder 11/2 tbsp. Remove from heat. Chill 6 to 24 hours. vanilla 11/3 cup heavy whipping cream 1 tbsp. Just mix the ingredients. rolled oats Steps: Blend all ingredients in a blender on “high” or “liquefy”. Stir in whipped cream mixture and serve at once. whip the cream and 1 tablespoon Xagave until slightly thickened. Xagave 2 tbsp. Place bowl in a pot of simmering water and cook. stirring frequently. Before serving. blend and you’re out the door! Makes 1 large serving Ingredients: *See page 204 for nutrtitional info 4 to 6 oz. Grate fresh nutmeg over each serving. Xagave Fresh ground nutmeg Steps: In a large metal bowl combine the eggs. Stir in the vanilla. Transfer chilled egg mixture to a punch bowl. beaten 3 cups milk 1/4 cup Xagave 11/2 tsp.Chocolate Protein Oat Shake This is my breakfast when I am in a hurry. rolled oats 1/2 banana *See page 203 for nutrtitional info Steps: Blend all ingredients in a blender on “high” or “liquefy”. Xagave 2 tbsp. cocoa powder 36 grams of protein & only 356 calories! 2 tbsp. Makes 6 servings Serving size: 1 cup Classic Eggnog Half the sugar of Ingredients: traditional eggnog! 8 eggs. over medium heat until mixture coats a metal spoon (approx. cocoa powder 2 tbsp. low fat milk 1 to 2 ice cubes 1 to 2 scoops vanilla protein powder 11/2 tbsp. Cool quickly by placing bowl in a large bowl of ice water and stirring for several minutes. 170°F). *See page 204 for nutrtitional info Banana Chocolate Protein Oat Shake Makes 1 large serving Ingredients: 4 to 6 oz.

Orange Freeze

Pumpkin Protein Shake
Thank you Janetha at Meals and Moves blog for this amazing shake!

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!

186

beverages

beverages

187

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

Only 106 calories per grande beverage!

Only 116 calories per grande beverage!

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beverages

beverages

189

Xagave After Dark
Once you try this drink you’ll never have a Piña Colada again!

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 City’s East Village for developing many of these great Xagave After Dark recipes.

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XAGAVE After D ark

XAGAVE After Dark

191

Makes 2 drinks 192 XAGAVE After D ark XAGAVE After Dark 193 .10 strawberries 4 oz.6 ice cubes 8 . Strain into martini glasses and garnish with a lemon slice. Grand Marnier (or orange liqueur) 1 oz. Makes 2 drinks Pomegranate Tequilini Ingredients: 4 oz. try substituting a tsp. Tips and Notes: For a non-alcoholic version.Strawberry Daiquiri Ingredients: 4 oz. white tequila 11/2 oz. pomegranate juice 3 oz. of rum extract in place of the rum or omitting the rum. light rum 3 tbsp. water 4 . lemon juice 1 oz. Xagave Steps: Fill shaker with ice. Xagave Steps: Blend all ingredients in blender until smooth. Add all ingredients and shake well.

Xagave. for garnish (optional) Lime or orange wedges. Serve in chilled martini glasses. fresh lime juice Sea salt. Xagave. for garnish (optional) Lime wedges. with or without salted rims. Makes 2 drinks Mango Margarita Ingredients: 3 oz. tequila 1 oz. fresh lime juice Sea salt. Serve in chilled margarita glasses. Add the tequila. tequila 1 oz. lime juice. with or without salted rims. Cointreau or Triple Sec 1 tbsp. for garnish Steps: Fill a large cocktail shaker with ice. Xagave 3 oz. Xagave 1/2 cup frozen mango 1 oz. and garnished with lime wedges. Garnish with oranges or limes. and lime juice and shake vigorously.Classic Margarita Ingredients: 3 oz. for garnish Steps: In a blender combine tequila. Cointreau. Cointreau or Triple Sec 1 tbsp. Cointreau. Makes 2 drinks 194 XAGAVE After D ark XAGAVE After Dark 195 . frozen mango and six ice cubes. Blend on high until ice and mango are pureed.

Combine in a large pitcher and refrigerate for 2 . Makes 25 eight oz.4 hours before serving. Makes 2 drinks 196 XAGAVE After D ark XAGAVE After Dark 197 . drinks Ingredients: 4 oz.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. club soda 12 mint leaves 1/2 lime 1 tbsp. Xagave and lime in a shaker and muddle well. Add rum and top off with club soda. thinly sliced Steps: Chill all ingredients. chilled club soda 2 oranges. Xagave Mojito Steps: Place mint leaves. rum 12 oz.

Xagave 2 oz. Cointreau liquor A squeeze of fresh lemon juice Steps: Fill shaker with ice. Fill the rest of the way with ice. peppermint schnapps 2 oz. pomegranate juice 1 oz. Absolut Citron 3 oz. Garnish with lemon slice. Xagave and Cointreau in a cocktail shaker half-filled with ice. lime juice Steps: In a highball glass.Divine Daisy Dueller Ingredients: 1 oz. lemon juice 10 oz. Add all ingredients. Add ingredients and stir. Xagave 2 small peppermint sticks 1 drop red food coloring (optional) Steps: Fill shaker with ice. muddle 1 lime cut into wedges. Makes 2 drinks Peppermint Martini Ingredients: 3 oz. lemon juice. Strain into a chilled martini glass and garnish with peppermint stick. Cointreau 3 oz. Xagave 1 oz. Makes 1 drink Makes 2 drinks 198 XAGAVE After D ark XAGAVE After Dark 199 . bourbon 3 tsp. Shake vigorously. Caprihina The Brazilian national drink Ingredients: 1 lime. Shake vigorously. cut into wedges 1 oz. Makes 2 drinks Pomegranate Martini Ingredients: 4 oz. Leblon Cachaça 1 oz. cream and peppermint schnapps. Add vodka. cream 2 oz. Garnish with a lime twist. vodka 2 oz. Xagave Steps: Shake the bourbon. club soda 1 tbsp. Strain into a chilled martini glass and garnish with lemon or orange twist. Strain into a highball glass filled with ice cubes and fill with club soda.

vodka 8 ice cubes Garnish: 2 slices of lemon Steps: Combine all ingredients in a blender and liquefy. Pour into two ice filled highball glasses. lemon juice and Xagave to a shaker and shake. Makes 2 drinks Makes 1 drink 200 XAGAVE After D ark XAGAVE After Dark 201 . bourbon Steps: Muddle orange slices and maraschino cherry. Add Xagave. Xagave Splash of club soda Steps: Add gin. Xagave 3 oz. Makes 2 drinks Classic Sex and the City Cosmopolitan Ingredients: 5 oz. Tom Collins Ingredients: 3 oz. lemon juice 1 oz. Add a splash of soda and garnish with a lemon wedge. bitters and bourbon. Xagave 2 oz. Strain into chilled martini glasses.Old Fashioned Ingredients: 1 oz. Absolut Citron 1 oz. Garnish with a cherry. Xagave 2 to 3 dashes of bitters Muddle orange slice and maraschino cherry 3 oz. Shake vigorously. gin 2 oz. Makes 2 drinks Lemondrop Martini Ingredients: Juice from 1/2 lemon 3 tbsp. Add all ingredients. Cointreau Liquor 1 oz. Garnish with a lime. Pour in a martini glass and garnish with a slice of lemon. cranberry juice Steps: Fill shaker with ice.

6g 35.5g 38g 4g 0g 19g Apple Cinnamon Topping (page 42) Apple Cranberry Pecan Pie (page 150) Apple Pie (page 150) Apricot Ginger Glaze (page 123) Asian Cabbage & Sprout Salad (page 75) Banana Nut Bread (page 54) Banana Chocolate Oat Shake (page 184) Barbecue Sauce. Quick. Banana Nut Bread (page 54) 1 slice (1/10 loaf) Bread. 12-Grain (page 53) Bread. 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) ¼ 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. 1 tbsp. sauce 352 Cherry Smothered Pork Chops (page 111) 1 pork chop w/ sauce 384 202 XAGAVE After D ark 203 .3g 30g 8g 16g 30g 41g 45g 61g 61g 6.5g 10g 9g 0g 27g Carbs 44g 54g 53g 2g 19g 41g 62g 3g 48g 41g 41g 16g 41g 21. Baked with Cranberry Topping (page 65) 1/12 127 9g Cedar Plank Salmon. Garnish with a pineapple wedge. shake and pour into a highball glass filled to rim with ice. Quick. Whole Wheat (page 133) Carrots.4g 6. grenadine Steps: Fill shaker with ingredients. Cranberry Nut Bread (page 60) 1 slice (1/10) Bread. 25 1g 5g 1g 4g 0g 35 1g 6g 0g 4g 0g Bread. Glazed (page 70) Cheesecake (page 156) Cherry Balsamic Sauce (page 123) 69 0g 18g 3g 13g 0g Mai Tai Ingredients: 3 oz.5g 30g 24g 3g 17g Dietary Fiber Sugars 7g 9g 8g .7g 11g 9g 9. Zucchini Bread (page 58) Brownies. Glazed (page 117) 1 filet w/ 2 tbsp.5g 20g 42.5g 3.5g 9g 11g 11g 2g 6g 4g 0g 2g 14g 24g 23g 2g 12g 18g 31g 2g 8g 15g 19g 1g 18g 6g 14g 10g 21g 16g 13.3g 5g 7g 9g 0g 12g 6. Makes 2 drinks Barbecue Sauce. Xagave 1 oz.5g 6g 4. Quick. Quick.3g 5. pineapple juice 1 oz. ½ cup 1 muffin 1 slice (1/16) 1 slice 1 2 ¼” x 2 ¼” 1 slice (1/20) Calories 220 465 415 8 103 245 401 11 125 238 294 93 245 124 251 173 266 Fat 3g 21g 16g 0g 2g 7g 3g 0g 1g 5.5g 7g 13g 13g 28g 28g 1. Corn Bread (page 63) Bread.5g 6. Kansas City (page 126) Beer Beef Marinade (page 127) Black Bean & Corn Salad (page 81) Blueberry-Cranberry Granola Bar Muffins (37) Blueberry-Lemon Bundt Cake (page 130) Bread. 1 tbsp. Chocolate (page 141) Bourbon Mashed Sweet Potato (page 73) Cake. 148 194 294 299 624 624 39 194 12 Brie.5g 13g 2g 7g 10. Apricot Chipotle (page 125) 1 tbsp. light rum 1/2 oz. Quick. Blueberry-Lemon Bundt (page 130) Cake. Pound Cake.5g 7g 6. Whole Wheat Carrot (page 133) Carrot Cake. Quick. Lemon Cake Bread (page 57) Bread. Quick.5g 3g 7g 2.4g 4g 5g 2g 3g 5g 5g 7g 7g . lime juice 1/2 oz. Pumpkin Bread (page 61) Bread.Recipe Index & Nutritional Data Recipe & Page # Apple Cinnamon Steel Cut Oats (page 31) Serving Size 1 cup cooked 1/4 cup 1/8 pie 1/8 pie 2 tbsp.3g 9.5g 37. 1 cup 1 slice (1/10 loaf) 8 oz.2g 7g 6. Chocolate (page 129) Cake.8g 3g 9g 8g 19g 26g 36g 36g 4g 24g 15g 2g 12g Protein 7g 7g 6g 0g 4g 6g 37g 0g 10g 8g 5g 4g 6g 3g 5g 4.2g 1g 3g 5g 6.

5g 2g 6g 7g 6g 9g 26g 10g 16. Strawberry (page 49) Jambalaya.6g 18g Protein 23g 52g 9g 1g 1g 3g 2g 1. Amazing (page 110) Chicken Mole. Classic (page 185) Flan aka Crème Carmel (page 144) Frappe. ½ cup sauce 1 slice (1/12) ½ cup 16 oz.9g 20g 27g 27. Oatmeal (page 137) Cookies.7g 1g 11g 0g 10g 1g 11g 1g 1g 1. 1 tbsp. Apricot (page 50) Jam.3g 17g 23. 1 tbsp. Chocolate (page 162) Ice Cream. Peach (page 50) Jam. Beer Beef (page 127) Marinara Sauce aka Tomato Sauce (95) w/ Whole Wheat Fettuccini Mixed Berry Sherbet (page 162) Mocha Frappe (page 189) Mascarpone and Pear Galette (page 139) 10 0g 2. Maple Pineapple Ginger Glazed (106) Hot Chocolate (page 205) Ice Cream.5g 38g Recipe & Page # Glazed Turkey (page 116) Recipe Index & Nutritional Data Serving Size 4 oz 1/24 of ham 1 cup 1 cup 1 cup 1/3 cup 1/3 cup 1/3 cup 2 tbsp. Blueberry Quick Jam (page 51) Jam. Grilled with Grapefruit Salad (115) Mango Salsa (page 112) Maple Pineapple Ginger Glazed Ham (106) Marinade. 8 8 1/8 of packet & sauce 319 91 1g 18g 2g 12g 3g 1 filet w/ 2 tbsp. glaze 352 204 205 . Raspberry (page 49) Jam.5g 6g 6g 2.5g 2g 2g 3g 2.8g 8g 5g 4g 10g 11g 14.5g 5g 16g 2g 16. Vanilla (page 161) Italian Dressing (page 86) Jam. Mocha (page 189) French Dressing (page 86) Frosting.25g 2g 7g 2g 7g 2g 4g 0g 2g 9g 2.5g 0g 0g 4. choc.5g Carbs 5g 10g 25. Ginger Puff (page 140) Cookies.3g 4g 7g 18g 5.5g 15g 21g 6g 15g 14g 18g 9g 38g 11g 38g 18g 18g 1.5g 44. 1 cup 1 slice (1/20) 1/8 of pie ½ cup 1 cup 1/6 of recipe 1 cup ½ cup ¼ of recipe ¼ cup 1/24 of ham 1 tbsp.5g 18g 12g 8g 7g 4. 1 cup 1 tbsp.3g 1g 1. Chicken Shrimp or Tofu (66) Limeade (page 169) Lime Sorbet (page 164) Mahi-Mahi.5g 2g 0g ½ cup (1/20 of recipe) 83 1 cup fruit w/ 1 tbsp.5g 4g 24g Protein 18g 13g 2g 5g 3g 4g 3g 9g 36g 0g .3g 4g 1g 5g 21g 13g 12.6g 4g Ham.5g 1g 52g 0g 3g 10g 1.7g 6g 21g 25g 2.5g 0g 0g 9g 13g 0g 0g 10.3g 3.5g 7g 1.3g 17g 27. 2 tbsp.184) Chocolate Stuffed Strawberry (page 168) Chocolate Syrup (page 165) Citrus Vinaigrette (page 89) Coffee Frappe (page 189) Coleslaw (page 76) Cookies. Cream Cheese (page 133) Fruit with Chocolate Syrup (page 34) Ginger Puff Cookies (page 140) Glazed Carrots (page 70) Glazed Cedar Plank Salmon (page 117) Cottage Cheese.5g 3g 3g 1.5g 9g 9. 2 tbsp.5g 7.5g 5.5g 21g 18g 38g 38g 21.3g 3g 1g 1.5g 6. 16 oz.5g 19g 37. Blender Vanilla (page 160) Ice Cream.8g 1.13g 1g 6g 10g 6g 4g 4g 0g 1g 2g 2g .5g 5.5g 13g 25. Blackberry (page 50) Jam. 1 6 oz cup 1 8 oz cup 1 6 oz cup 16 oz.Recipe Index & Nutritional Data Recipe & Page # Chili.5g 4.2g 2g 4.3g 35.5g 8g 1g 0g 22g 0g 1g 40. 1tbsp.5g 5g 3.5g 9g 10.5 138 200 219 200 106 116 49 138 137 39 Fat 9g 12g 9. 2 tbsp. Molly’s (page 92) Chocolate Brownies (page 141) Chocolate Cake (page 129) Chocolate Chip Cookies (page 135) Chocolate Frosty (page 168) Chocolate Ice Cream (page 162) Chocolate Milk (page 167) Chocolate Protein Oat Shake (page 38.5g 25g 10.5 10g 12g 21g 11. Kansas City (page 100) Ketchup.5g 10g Carbs 36g 22g 16g 45g 21g 28. 1 cookie 1 cookie 1 cookie 1 cookie 1 cup 1 slice (1/10) ¼ cup 2 tbsp.8g 10g 7.5g 21g 24g 2g 10. 16 oz.5g 4g 3g 15g 5g .5g 21g 17. 1 cookie 1/2 cup 1 2 1/4” x 2 1/4” slice Calories 285 224 148 299 158 110 191 150 356 14 24 65 106 158 137 255 239 124 142 251 93. Chocolate Chip (page 135) Cookies.5g 16g 12.5g 0g 0g 0g 0g 0g 0g 21.4g 3g 6.5g 21g 18g 6.5g 6.5g 3.5g 4.5g 0g 4g 1g 3g 2g 5. Calories 196 401 150 109 100 191 208 190 85 25 18 21 18 24 427 8 74 173 275 105 63 230 63 105 443 41. Coffee (page 189) Frappe. Blender Key Lime (page 160) Ice Cream.5 401 32 129 153 116 Fat 10g 15g 2g 4g 3g 16g 15g 15g 6g 0g 0g 0g 0g 0g 8. Tangy (page 119) Kool-Aid (page 170) Lemon Cake Bread (page 57) Lemon Meringue Pie (page 154) Lemon Sorbet (page 164) Lemonade (page 169) Lettuce Wrap.5g 30g Dietary Fiber Sugars 10g 6g 3g 9g 3g 6.5g 10g .5g 1g 1g 1g 1g 1g 1g 8g 0g 3.6g 0g 0g 16g 0g 15g 1g 7g 22g 13.5g 18. Pumpkin Chocolate Chip (page 136) Corn Bread (page 63) Cranberry Nut Bread (page 60) Cranberry Sauce.5g 20g 44.1g 3g 3g 8g .5g 10g 10g 5g 15g 56g 21g 24g Dietary Fiber Sugars 2g 1g 3g 3g 2.5g 6g 14g 9.5g . Classic (page 122) Cream Cheese Frosting (page 133) Crème Carmel aka Flan (page 144) Eggnog.2g 2g 3. 1 tbsp. 1 tbsp. Fruit and Xagave (page 34) Serving Size 1 cup 1/6 of recipe 1 brownie 1 slice (1/16) 1 cookie (1/24) 1 cup 1/3 cup 1 8 oz cup 12 oz 1 large strawberry 1 tbsp.5g 13g 8g 34g 16g 2g 3g 0g .5g 9g 11. Strawberry (page 162) Ice Cream.5g 5. 1 tbsp.5g 67g 2g 19.2g 8g 2g 1g 1g 5g 8g 3.6g 8g 7g 9.5g 51g 3g 6g 10g 21g 8.5g 4g 4.

6g 16g 21g 20g 14.2g 19g 1.5g 20g 5g 40g 63g 21g 13g 26g 53g 54. Italian (page 86) Salad Dressing. Skewers w/Peanut Sauce (68) Salsa.8g 6g 7g 7g 2g 4.4g 15g 14g 14g 14g 12g 6. 1 8 oz cup 1 cup (1/12) 2 tbsp.3g 0g 1g Protein Shake. 1 tbsp. Lemon Meringue (page 154) Pie.3g .3g 8g 5g . Sweet Potato (page 152) Pineapple. 184) 1 1 8 oz cup 1 cookie (1/24) 1/8 of pie 1 8 oz cup 2 tbsp.5g 2.9g 18g 10.7g 9. 1 slice (1/20 of recipe) 209 Pasta Salad. Raspberry Vinaigrette (page 88) Salad Dressing.4g 1.5g 7g 7g 3g 7g 9g 9g 3g 3g .3g 13g 19g 14.6g 43g 14.5g 4g Peach Topping (page 45) Peaches.5g 8g 5g 6.5g 37. Turkey. Apple Cranberry Pecan (page 150) Pie.3g 6. Pulled Pork Tacos (page 109) Pound Cake. Strawberry Vinaigrette (89) Salmon & Veg.5g 22. Banana Chocolate Oat (184) Protein Shake. Cherry Balsamic (page 123) Sauce.6g 4.5 44 35 1. Single Crust (146) Pie Crust. Buttermilk Whole Grain (page 41) Pancakes. sauce 352 Sandwich.2g Carbs 17g 34g 42. Banana.3g 10g 3. Fresh Grilled (page 159) Pizza Dough. Steel Cut with Berries (page 31) Orange Freeze (page 186) Pad Thai Noodles (page 99) Pancakes. Chocolate Protein Oat (38.3g 2g 4g 8g 9g 8g 6g 5g 4g 5g 7. Cherry Smothered (111) Pork.4g 38g 44g 44g 42g 58g 30g 30g 32g 41g 19.4g 1. Apple (page 150) Pie.Recipe Index & Nutritional Data Recipe & Page # Mole. Classic (page 55) Serving Size 2 tacos 1 slice (1/10) 1 Calories 323 266 Fat 27g 13g 9.5g 4.8g 25g 15g 5g 3.3g 3. Southwestern Lime (page 86) Salad Dressing.5g 10. ¼ of recipe ¼ cup 1 sandwich 1 sandwich 2 tbsp.5g 15.3g 1.5g . Double Crust (146) Pie.8g 7g 14g 16g 21g 7.5 15 42 30 398 41.5g 7.4g .1g 15g 24. Peanut Butter & Xagave (172) Sauce.5g 0g 27g 10g 0g 18g 17. Whole Wheat.5g 30g 6g 12.5g 2g 34g 20.8g 24g 8g 24. 2 tbsp.5g 8g 3g 6.5g 33. Fresh (page 148) Recipe Index & Nutritional Data Protein 13g 8g 0g 0g 5.1g 3g 1. 2 tbsp. Molly’s Chicken (page 92) Mustard. Whole Wheat.7g . 2 tbsp.8g 5.6g 10.3g 4g 1g 1.9g 20g 18g 9. 2 tbsp. 2 tbsp.6g 2g 4g 6g 7g 3g 3g 2. Peanut (page 124) Sauce.5g 3g 3g 1g 8g 9g 9g . Grilled Vegetarian (page 104) Pear Tart.4g 18.5g 0g 1g 1. Sweet Mustard (page 124) Sauce.5g 6g 0g 0g . Blueberry-Cranberry Granola Bar (37) 1 muffin (1/18) Protein Shake.8g 4.5g 1g 1. Whole Wheat (page 102) Pizza.5g Recipe & Page # Pork Chops.5 49 85 23.8g 5.5g 38g 1g 15.5g 4. Glazed Cedar Plank (page 117) 1 filet w/ 2 tbsp. Fresh Strawberry (page 149) Pie.3g 6g 5g 3g 1. Mascarpone and Pear Galette (139) 1 slice (1/12) Salmon. Peanut Butter & Xagave (172)1 sandwich Sandwich. 1 tbsp.5g 6.5g 16. Apple & Spinach (108) 1 4” sandwich 206 207 .7g 0 6g 10g 8g 6g 15g 2.7g 40g 48g 5.4g 9.5g 6.3g 0g 0g 7g 3.1g 18.3g 4. 2 tbsp. Fresh Peach (page 148) Pie. Teriyaki (Marinade) (page 120) 401 3g 62g 9g 31g 37g 356 3g 51g 8g 25g 36g 150 239 284 150 23.25g 3g 4.5 73 108 64.5g 15g 17g 3.4g 27g 19g 5.3g . Peanut Butter & Jam (page 172) Sandwich.6 1.3g 7.5g 13g 12g 20g 23.5g 1g 14.8g 6g 2g 10.9g 6.5g 14g 8. Classic Cranberry (page 122) Sauce. Whole Wheat w/ dressing (79) 1 cup 210 9.2g 7.4g 0g 0g 2.5g 35.3g 0g 0g 5. Soy Ginger (page 88) Salad Dressing.7g 1. Whole Grain (page 134) Peach Pie.5g .3g 38.4g 4. Zesty Sauce (page 124) Oatmeal Cookies (page 137) Oatmeal.6g Dietary Fiber Sugars 2g 5g 7g 12g 9g 21g Protein 19g 19g 6g 1 pork chop w/ sauce 384 Serving Size 1/6 of recipe 1 tbsp.3g 5g 1g .5g 41g 31g 27g 27g 49g 13.7g 7.9g 3. Fresh Berry (page 149) Pie.4g 2. Pumpkin (page 153) Pie.2g 5g 17. Poached w/ Cabernet Reduction (145) Pie Crust.9g 8.5 224 331 153 121 242 415 465 210 232 195 275 284 140 52 234 389 346 Fat 12g 5. French (page 86) Salad Dressing.5 428 348 367 374 23 94 129 19. Citrus Vinaigrette (page 89) Salad Dressing.4g 7g 9.5g 19.5g 4g 1. 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 ½ 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. Marinara aka Tomato (page 95) Sauce. Fresh Grilled (page 158) Peanut Sauce (page 124) Pear Kuchen (page 35) Pear.2g 4. 2 tbsp.6g 2g 8g 5.5g 3g 23g 24g 13 22.5g 60g 42g Dietary Fiber Sugars Muffins. ¼ cup (1/8 of recipe) ½ cup sauce 1 tbsp.3g 4g 0g 19g 35. 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.8g 0 7. Barbecue Chicken (page 105) Pizza.5g 0g 0g 3.5g 7. Brie. Sweet Sauce (page 124) Mustard. Mango (page 112) Sandwich. Asian Cabbage & Sprout Salad (75) Salad Dressing.5g 5.2g 11g 30g 10g 56.7g 0g 13. Whole Grain (page 41) Peach Cobbler.5g 4g 4g 5g 6g 3g 3g 1g 7g 11g 3.5g 9g 16g Carbs 22g 41g 3.4g 0g 0g 0g 0g 0g 1g 0g 28.5g 7g 22g 13g 6g 6.5 7.5g 5g 17. Apple Cinnamon Steel Cut (31) Oatmeal.3g 5g 1.

..6g ...5g 13g 4..9g 7....... Mixed Berry (page 162) Shrimp Tacos with Mango Salsa (page 112) Shrimp..... Mango Salsa (109) Tacos.9g 6. Apple & Spinach Sandwich (108) 1 4” sandwich 1 slice (1/20 of recipe) 184 Summer Salad with Strawberry Vinaigrette (82) 1/8 of recipe XAGAVE AFTER DARK Caprihina .5g 23.7g 1...5g 5...5g 1....... Mixed Berry (page 181) Smoothie...... Shrimp w/ Mango Salsa (page 112) Teriyaki Bowl (page 96) Teriyaki Sauce (Marinade) (page 120) Texas Sheet Cake..5g 14....... Better Than Maple Maple Syrup (47) Syrup.................8g 3g 10g .8g 4g 24..... Whole Grain (page 41) Whipped Cream (page 165) Yams..... page Pomegranate Martini.... Glazed (page 116) Vanilla Ice Cream (page 161) Vanilla Milk (page 167) Vanilla Milkshake (page 167) Vegetables.......... Sweet & Spicy (page 69) Sloppy Joes (page 171) Smoothie.8g 7g 3g 15g 5g ........ Triple Berry Yogurt (page 39.7g 3g 15g 10g 0g ..6 237 48 129 319 96 181 374 196 190 180 317 76 225 225 60 144 35 Fat 0g 13g 22g 11.....4g Carbs 5.. page Sangria...1g 3.... page 191 Lemondrop Martini .3g Carbs 3.......3g 6......2g 13g 3g 12..3g 28g 6g 17g 33g 16.5g .....6 323 438 34...7g 5.2g 4......... Old Fashioned Buttermilk (page 47) Serving Size 1 tbsp..6g 0g 9g 2.........5g ....7g Dietary Fiber Sugars ....8g Protein 0g 19g 33g 11.9g 7....3g 3.3g 6..3g 23g 1...8g 4.....7g 6. Chocolate (page 165) Syrup.......8g 7g 2g 9. Ginger Peaches & Cream (183) Smoothie....... page 200 Mai Tai... Carrot Pineapple Apple Spinach (179) 1 8 oz cup Turkey.... page Old Fashioned.. Quick Grilled (page 71) Waffles.. ¼ of recipe 1 cup cooked 1/3 cup 1 8 oz cup of 1% 1/8 of pie 1 tbsp..3g 31g 3.. 1 tbsp.... page Tom Collins......8g 8g 36g 6.5g 4..7g 2.6g 4g 4... (1/24) ½ cup 2 tbsp...5g .9g 8.2g ...5g 0g 0g 0g 0g ....... page Peppermint Martini... page 198 Island Painkiller..5g 0g .4g 32g 8...... Bourbon Mashed (73) Sweet & Spicy Shrimp (page 69) Swiss Muesli (page 33) Syrup...g Protein 0g 1g 33g 15g 17g ..................8g 7g 4g 4g 0g ...7g 22g 4g 15g .4g 7.....5g 30g Dietary Fiber Sugars .... 1 tbsp..3g 3.6g 3. page Pomegranate Tequilini.......5g 13g 51g 6.. Dres. ½ cup 2 tacos 1/6 of recipe 1/6 of recipe 1 8 oz cup 1 8 oz cup 1 8 oz cup 1 8 oz cup 1 8 oz cup 1 8 oz cup 1 8 oz cup ½ cup ½ cup 2 tbsp...8g 1...3g 10g 11g 14.. Pulled Pork w/ Pin......4g 5g 8g 4.....3g 13.....1g 3...6g 6... page Strawberry Daiquiri.9g Recipe & Page # Syrup...8g 3..5g 13g 5g 2g 1..... (83) Steel Cut Oatmeal w/Berries (page 31) Strawberry Ice Cream (page 162) Strawberry Milk (page 167) Strawberry Pie........ Fresh Lemon (page 164) Sorbets.....9g .. page 194 Classic Sex & the City Cosmopolitan .6g 19g 7........8g 5g 20g 4..5g 10g 10g 1g 9g 9g .5g 7.2g 1g 6g 1.......7g ....4g 4g 4g .. 1/8 of pie 1/6 of recipe 1 cup 1 tbsp.. 1 slice (1/24) ½ cup (1/8) ½ cup sauce 1/8 of packet ½ cup (1/10) 1 cup 4 oz 1/3 cup 1 8 oz cup 1% 1 16 oz shake ½ cup (1/8 of recipe) 1 waffle (1/8) 1 waffle (1/8) 1 tbsp.8g 12.6g 34g 28g 61....5g 1... 182) Turkey. Mango Pineapple (page 177) Smoothie.. (1/24) 2 tacos 2 tacos 2 tbsp.........3g 44g 48g 5g 12g 29g 59g 10g 30g 30g 2....7g 1...............6g 9g 9g 5..4g 8g 4g 23g 12.. 182) Sorbets.4g 4g 1g 5...Recipe Index & Nutritional Data Recipe & Page # Sauce........... 2 tbsp.3g 1.......4g 1g 2g 6g 3....4g 2....3g 0g 2.4g 4.......5g 14g 14g 2....5g 44g 18g 16...... Calories 14....... Calories 35 69 438 119 275 129 69 295 101 121 128 139 181 105 105 15 42 104 220 208 129 195 14....2g 1g 9..3g 1g 5g .. page 195 Mojito......3g 0g ....... page 199 Classic Margarita .3g 51g 26g 30g 32g 35g 44g 27.5g 3....3g 1...7g 9.....5g ...3g 27....... Fresh (page 149) Strawberry Syrup (page 165) Strawberry Topping (page 45) Strawberry Vinaigrette (page 89) Sweet Mustard Sauce (page 124) Sweet Potato Pie (page 152) Sweet Potatoes.6g 7g 2.3g 10g 15g 3g 5g 3.. 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...2g 3g 9g 3..5g 3g 15g 2..... Strawberry (page 165) Recipe Index & Nutritional Data Serving Size 1 tbsp... ¼ of recipe (3 chips) 1 tbsp....3g 6. 2 tbsp.5g .1g 0g 3.8g 49g 30g 6g 39g 15g 6g 6.2g 17...... Strawberry Banana (page 178) Smoothie..........3g 15g 56g 24....4g 7g 22g 0g 0g 10.......... Grilled (page 71) Zesty Mustard Sauce (page 124) Zucchini Bread (page 58) 1 bowl (1/6 of recipe) 397 Smoothie.7g 5g 5..4g 2.... page 202 Mango Margarita.... Brie..... Strawberry Banana Blueberry (178) Smoothie.1g 5... Apple Celery & Strawberry (176) Smoothie............9g 27g 5.6g 5g 5... Zesty Mustard (page 124) Sherbet.... Fresh Lime (page 164) Southwestern Lime Dressing (page 86) Soy Ginger Dressing (page 88) Spinach Salad w/ Sweet Must..7g 5g 1g 5g 2.3g 0 4g Tacos...3g 0g ....5g 2......6 72 30 106 48 140 119 222 56 24 87 Fat 1..5g 25g 10g 44g 21g 20g 22g 24g 32g 21g 21g 2........4g 9..8g 3...7g 1g 1g 4g 1g 1g 0g 1g 5.......... page 197 201 198 199 193 196 192 201 ¼ cup (1/16 of recipe) 194 208 209 ......7g 6...5g 6...5g 1g 1g 4... Buttermilk Whole Grain (page 41) Waffles....4g 7..5g 2g 8g 2.....page 200 Divine Daisy Dueller..5g 4g 5.......

The extraordinarily low glycemic index of Xagave has almost no impact on blood sugar . sleep better and are more responsive. It’s the one treat DELICIOUS MEETS NUTRITIOUS I’m willing to give him any time he asks for it! “ Rachel D. particularly as he ages. Physical Therapist.. The recipes in this cookbook help patients prepare nutritionally balanced meals while maintaining healthy blood sugar levels.” Hilary Noel Mother of 2. After several years. texture. He travelled to the central region of Mexico where agave is grown and spent time with the farmers and industry experts learning about the product and its benefits. Thanks Xagave!” Marilyn Rae Buchanan Diabetic. a blend of agave from several agave plants that incorporates the best of taste. Legal Secretary $29. while still getting enjoyment out of food. they are less cranky. husband.” Francine Weiss.. before and after surgery. working against the blocking of arteries and veins. I recommend ways to eat healthy. Marathon Runner “Xagave is has been a great discovery in our house and is an unparalleled tool in healthier cooking. Corrie and two great children. But most importantly. Williams Mother of 2. NP. and Xagave is a routine part of our treatment plan because of its amazing health benefits. The granola bar muffins are my favorite. DPT Mom.. We use Xagave for everything. father. has always been a challenge. Combine that with amazing flavor and you have a product that completely knocks sugar out of the pantry!” LeeAnne Robotta. Instead. and help saponify fats in the body. bland “medical diets”. the great-tasting recipes help to maintain a special needs diet without feeling deprived. part-time chef. Limiting my patients to unexciting. M. A few years ago. Since we have cutback on sugar. Surgical Specialists of Louisiana “The Wellnique Health Center specializes in preventative medicine . and my two year old son’s as well. Harrison and Harly. including syrup on our pancakes. “I have worked with thousands of diabetic and over-weight patients in my practice and getting them on the right diet. he developed Xagave. The oglio-organic contents help maintain a well functioning gall bladder. APRN Wellnique Health Center “The health benefits alone make Xagave a must have in your diet. I never thought such a little change could make such a big difference. He struggles with his weight like 67% of Americans do and comes from a family with a long history of diabetes. Grandmother of 11 “My kids love Xagave and so do I. is counterproductive.About the Author Stephen Richards is a full-time business owner. without having to sacrifice taste or quality. Surfer “This book and recipes have changed my life. He has always been concerned about his health. cooking qualities and health benefits that this incredible plant has to offer.99 . Runner. He engaged medical doctors to research and verify the health benefits. Thomas Lavin.. Not only do I feel better.. and health-nut who loves to eat. Stephen lives in Utah with his beautiful wife. but my kids do too. he was introduced to agave nectar and began researching it. PT.D. I’ve had diabetes for over 30 years and never thought that I would eat such delicious foods again. This book was created to share his accumulated understanding of this amazing food. I highly recommend Xagave as part of your journey towards better health.” Dr.

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