Healthy Gourmet Recipes By Dr. Allocca
Healthy GourmetRecipesby Dr. AlloccaDr. John A. Allocca19 Lorraine CourtNorthport, New York 11768(631) 757-3919www.allocca.comCopyright 2001 10.00
TABLE OF CONTENTSMigraine Prevention ------------------------------------4Part 1Wheat, Gluten, Dairy, Egg, And Yeast Free RecipesAppetizersBaba Ghannouj --------------------------------------5Bean Dip an Salad s dian “Red” Relish ---------------------------------5Pumpkin Spread -------------------------------------5Salmon Spread --------------------------------------6SoupsCorn Chowder Soup --------------------------------6Grain & Vegetable Soup ---------------------------6Squash Soup e Broth --------------------------------------6Breads and MuffinsBanana Nut Muffins ---------------------------------7Blueberry Muffins ------------------------------------7Brown Rice Bread -----------------------------------7Brown Rice Foccacia Bread ----------------------7Corn Muffins urry Sauce ------------------------------------------8Ginger Sauce -----------------------------------------8Marinara Sauce --------------------------------------8Oil and Garlic Sauce --------------------------------8Pesto Sauce ------------------------------------------8Tahini Sauce & Dressing --------------------------9Tomato Sauce ----------------------------------------9Zesty Tomato and Basil Sauce -------------------9Main DishesBeans or Chicken Creole --------------------------9Beans and Rice Casserole ------------------------9Biryani ------------------------------------------------ 10Blackened Tuna ----------------------------------- 10Brown Rice Burgers ------------------------------ 10Chicken Cacciatora ------------------------------- 10Chili -- 10Chopped Meat (Turkey) Allocca --------------- 11Curry Casserole ----------------------------------- 11Filet of Sole with Mustard Sauce -------------- 11Healthy Salad -------------------------------------- 111
Japanese Style Beans or Chicken with Ginger Sauce ------------------------------------- 11Kale and Rice Casserole ------------------------ 12Kale with Oil and Garlic over Rice or Quinoa ---------------------------------------------- 12Lasagna ---------------------------------------------- 12Meat (Turkey) Loaf -------------------------------- 12Olive and Rice Casserole ----------------------- 12Pizza -------------------------------------------------- 13Portabella Casserole ----------------------------- 13Shrimp (or Chicken) Creole --------------------- 13Rice or Quinoa Pasta Allocca ------------------ 13Rice or Quinoa Pasta Fasulli ------------------- 13Rice Salad (cold) ---------------------------------- 14Salmon or Tuna – Allocca Style --------------- 14Stuffed Grape Leaves ---------------------------- 14Vegetable and Grain Casserole --------------- 14Un-Stuffed Grape Leaves ----------------------- 15Side DishesBroccoli with Tomato Sauce -------------------- 15Brown and Wild Rice ----------------------------- 15Brown Rice and Grain Mixture ----------------- 15Brown Rice with Onions and Peppers ------- 15Corn Grits ------------------------------------------- 15Dahl - 15Falafel ------------------------------------------------ 16Mashed Potatoes or Yams ---------------------- 16Mushrooms & Onions in Garlic & Oil --------- 16Oil and Lemon Dressing ------------------------- 16Potato Pancakes ---------------------------------- 16Potato ---------------------------------------------- 16Risotto ------------------------------------------------ 17Roasted Potatoes and Onions ----------------- 17Steamed Vegetables ----------------------------- 17Stuffed Artichokes --------------------------------- 17Tossed Salad --------------------------------------- 17DessertsEgg Substitute -------------------------------------- 18Almond Soy Flan ----------------------------------- 18Banana Icing ---------------------------------------- 18Banana Pudding or Pie Filling ------------------ 18Carob Brownies ------------------------------------ 18Halvah ------------------------------------------------ 18Pie Crust --------------------------------------------- 19Pie Filling - Apple ---------------------------------- 19Pie Filling - Blueberry ----------------------------- 19Pumpkin Pudding or Pie Filling ---------------- 19Tofu Cheesecake ---------------------------------- 192
Part 2Wheat and Gluten Recipes(for those who are not sensitive to wheat and gluten)Bread and MuffinsBanana-Walnut ---------------------------------- 20Cranberry or Blueberry Muffins ----------------- 20Oatmeal ------------------------------------------ 20Pita ------------------------------------------------- 21Garlic Pita Bread ----------------------------------- 21Quick Nut ----------------------------------------- ------------ 21Main ------------ 21Healthy Salad --------------------------------------- 22Lasagna ---------------------------------------------- 22Pasta ----------------------------------------------- 22Pasta Salad (cold) --------------------------------- ------ 22Side --------- -------- 23Potato Pancakes ----------------------------------- 23Stuffed -------------------------------------------- 23DessertsAnise Toast ------------------------------------------ 24Apple Crisp ------------------------------------------ 24Baklava ----------------------------------------------- 24Brown Rice Crispy ----------------------------- 24Carob --------------------------------------------- 24Carrot ---------------------------------------------- 25Oatmeal ------------------------------------------ 25Raisin-Walnut Health Cake ---------------------- 253
Migraine Headache PreventionWhat Causes Migraine Headaches?complicate migraines. Each individual is unique and hasdifferent complications.Imbalances in brain chemistry have a large range ofeffects on emotions, behavior, and brain circulation.A thorough computerized evaluation is made utilizingsymptoms, blood tests, and urine tests. A customizedprogram will be produced for you to follow to preventmigraines and for general health. The system used for thisevaluation is called "Orthomolecular Reprogramming,"(OMR) which was developed by Dr. Allocca.The size of the blood vessels in your head, as well asother functions, are controlled by signals transmitted alongnerves. Neurotransmitters are the chemical substances thatactually do the passing of signals along nerves. Normally, apart of your brain sends signals along the nerves to keepthe blood vessels in your head at a constant size. However,if there are not enough neurotransmitters in the brain, tocontrol the size of the blood vessels in your head, they willcontinually enlarge until they cannot stretch any longer. Theenlarged blood vessels will create a tremendous amount ofpain, hence, the migraine headache.All of the tests we perform are intended for dietary andnutritional assessment only.BiographyJohn A. Allocca, ScD, PhD, CCNSerotonin and norepinephrine are the two mainneurotransmitters used in the brain to control the size ofblood vessels as well as other functions. Theseneurotransmitter levels can be diminished by allergicreactions, inflammation, poor absorption of nutrients intothe brain, poor metabolism of nutrients in the brain,chemicals that deplete them, excessive depletion (overusage) lowering them or because there are not enoughnutrients in the brain to produce more.Dr. John A. Allocca earned his Doctor of Philosophydegree in Clinical Nutrition at St. Martin University in 1997,a Doctor of Science degree in Biophysics at PacificWestern University in 1981, Masters degree inBioengineering at Polytechnic University in 1979, andcompleted a dissertation and most course work for a Doctorof Philosophy degree in Physics at Columbia PacificUniversity, national board certification in Clinical Nutritionfrom the Clinical Nutrition Certification Board in 1996, andordained as a Minister of Spiritual Counseling at the NewSeminary in 1990.The loss of serotonin and norepinephrine may bequantified in three stages. Stage 1 is the first level belownormal whereby insomnia is experienced. Stage 2 is thenext lower level whereby depression is experienced. Stage3 is the next lower level whereby a migraine headache isexperienced.He has worked as a research scientist and technicaldirector of the pulmonary lab at Mt. Sinai Medical Center inNew York City, a research scientist for LangerBiomechanics, Doll Research, Long Island CollegeHospital, and the Albert Einstein College of Medicine. Hefounded Andromeda Research, Inc. in 1984, AlloccaTechnical, Inc. in 1990 and Allocca Biotechnology, Inc. in1999. Dr. Allocca is well versed in creative solutions tobiomedical challenges in many areas of medicine.Dr. Allocca spent 28 years developing the migraineprotocol. He developed the world's first and onlybiochemical model of migraine in 1997.How Can Migraines Be Prevented?He has authored several scientific books, papers andarticles. His latest book is Essential Nutrition For Anti-AgingAnd Anti-Cancer. His biographies are published in Who'sWho in the World, Who's Who in Science, Who's Who inFrontier Science, etc.An individualized non-drug program can be developedfor you to prevent migraines. There are various factors that4
Part 1Wheat, Gluten, Dairy, Egg, And YeastFree RecipesHummusAPPETIZERS16 oz. can garbanzo beans, do not drain3 tablespoons cold pressed olive oil1 clove garlic or more, finely mashed1 teaspoon parsley3 tablespoons lemon juicedash of cayenne pepperAdd garbanzo beans with the water that is in the can,sesame oil, garlic, lemon juice, cayenne, and 1/4 cup of thecooking water to a food processor. Process until smooth.Add more water if mixture is too thick. Allow to chill in therefrigerator for at least one hour. Spread on a flat platterand garnish with parley. Serve with vegetables.Baba Ghannouj2 large eggplants (about 2 pounds)1/4 cup lemon juice3 tablespoons cold pressed sesame oil2-3 cloves garlic, finely mashed4 tablespoons sesame seeds1/2 teaspoon sea salt1/2 teaspoon black pepperPreheat oven to 450O F.Peel and grate the eggplants. Bake grated eggplant ina casserole with cover for 45 minutes. Remove from ovenand let stand until cool. Simmer garlic in oil a few minutesor until lightly brown. Mix all ingredients with an electricmixer for 1 minute. Place mixture in a bowl, cover andrefrigerate for one day. Remove from refrigerator 30minutes before serving. Serve with vegetables.Indian “Red” Relish1 onion or 3 cloves garlic, chopped8 oz. tomato paste3 tablespoons cold pressed olive oil1/2 teaspoon cayenne pepper1 teaspoon curry1/4 teaspoon salt1/4 teaspoon black pepper1 tablespoon lemon juice1/4 cup waterMix all above ingredients. Serve with vegetables orcorn chips. You can also add one 15 oz. can of kidneybeans and some pine nuts (pignoli).Bean Dip3 tablespoons cold pressed olive oil2 onions or 6 cloves garlic, chopped2 (15-oz.) cans refried beans3/4 cup water1/2 teaspoon basil1/4 teaspoon black pepper1/2 teaspoon oregano1/2 teaspoon parsley1/2 teaspoon sea saltUsing a deep skillet, sauté the onions or garlic in oliveoil until dark brown. Lower heat and add remainingingredients. Cook for another 5 minutes. Serve withvegetables.Pumpkin Spread2 cups pumpkin, cooked3/4 cup fructose1 teaspoon cinnamon1/4 teaspoon nutmeg1/2 teaspoon ground clover1/2 teaspoon ground ginger1/2 teaspoon sea saltMix above ingredients together and stir frequently overa low heat for 10 minutes. Let cool for 30 minutes andrefrigerate.Bean Salad16 oz. can kidney beans, drained16 oz. can garbanzo beans, drained1/2 to 1 onion or 3 cloves garlic, finely chopped1/2 cup oil and lemon dressing recipeMix the above ingredients together and serve.5
Salmon SpreadBring water to a boil in an 8-quart pot. Add ingredientsand allow to boil for 3 minutes. Lower heat and simmer for1 hour. Stir occasionally. Serve hot. Leftover soup can befrozen. Serves 6 to 8 people.1/2 pound salmon, cooked3 teaspoons cold pressed olive oil1/8 teaspoon cayenne pepper1/2 teaspoon basil1/4 cup lemon juice1/4 teaspoon sea salt1/8 teaspoon black pepperBlend salmon in food processor. Gradually add oil. Addthe remaining ingredients and continue blending untilmixture is smooth. Cover and store in refrigerator. Servechilled.Squash Soup3 tablespoons cold pressed olive oil1 onion or 3 cloves garlic, chopped1 butternut squash, chopped2 apples, chopped2 cups vegetable broth recipe1 cup liquid non-dairy cream1/4 teaspoon black pepper1-1/2 teaspoons curry1/2 teaspoon sea saltSauté onions in olive oil until lightly brown in an 8-quartpot. Add squash and apples. Continue cooking until squashand apples are soft. Remove pot from heat and blendingredients in the pot with a hand blender or transfer to atabletop blender. Add remaining ingredients, stir and cookfor 15 minutes at low to medium heat. Soup can be servedhot or cold.SOUPSCorn Chowder4 cups water2 tablespoons corn starch2 tablespoons tapioca flour2 tablespoons potato flour3 tablespoons cold pressed olive oil16 oz. corn kernels2 potatoes, peeled, sliced small2 cups rice milk1/2 teaspoon sea salt1/4 teaspoon black pepper1 tablespoon vegetable soup powder1 teaspoon parsley1 teaspoon basilMix corn starch, tapioca flour, and potato four with coldwater. Add remaining ingredients. Bring to a boil. Lowerheat, cover, and simmer for 1 hour.Vegetable Broth6 cups water2 large potatoes, chopped into 1/2” pieces1 cup carrots, sliced1 cup celery, sliced1 cup another other vegetables4 cloves garlic, chopped1 onion, chopped (optional)1 teaspoon basil1 teaspoon black pepper1 teaspoon parsley1/2 teaspoon sea saltPut all vegetables into a 8-quart pot, add water, coverand slowly cook for 30 minutes. Strain and serve warm.Use vegetables for another meal.Grain & Vegetable Soup12 cups water (3 quarts)1 cup lentils1/2 cup brown rice1/4 cup millet1/4 cup amaranth1/2 pound mushrooms, sliced6 scallions or 2 cloves garlic, sliced4 stalks celery, sliced4 carrots, sliced7 cloves garlic, chopped2 tablespoons parsley2 teaspoon basil1/2 teaspoon ginger1/8 teaspoon or more cayenne pepper1/2 teaspoon black pepper1 teaspoon sea salt6
Brown Rice BreadBREADS & MUFFINS2 cups brown rice flour1 cup tapioca flour2 tablespoons potato starch flour2 tablespoons baking powder (non-aluminum)2 tablespoons fructose2 teaspoons xantham gum1 teaspoon agar agar1/2 teaspoon sea salt1-1/4 cups rice milk1 tablespoon cold pressed olive oilPreheat oven to 350 FMix dry ingredients with dough hooks. Slowly add ricemilk while kneading. Add olive oil. Dough will be slightlysticky. Press into an oiled loaf pan with a lightly oiledspatula. Bake at 350 F for 60 minutes or until top is mediumbrown. Remove from the pan and cool on a cake rack.Variations, add 2 teaspoons of Italian seasoning or otherseasoning to your taste.Banana Nut Muffins2 cups brown rice flour1 cup tapioca flour2 tablespoons potato starch flour2 tablespoons baking powder (non-aluminum)2 tablespoons fructose1 teaspoon xantham gum1/2 teaspoon agar agar1/2 teaspoon sea salt4 medium bananas, peeled & mashed3/4 cup almonds or walnuts, chopped1-3/4 cups rice milk2 tablespoons cold pressed sunflower oil1 teaspoon vanilla extractPreheat oven to 350 FMix dry ingredients with electric mixer. Slowly add ricemilk while mixing. Add canola oil and vanilla extract. Addbananas. Spoon mixture into an oiled muffin pan. Bake at350 F for 45 minutes or until top is light brown. Removemuffins from the pan and cool on a cake rack. Makes 12muffins.Brown Rice Foccacia Bread1 cup brown rice flour1/2 cup tapioca flour1 tablespoon potato starch flour1 tablespoon baking powder (non-aluminum)1 tablespoon fructose1 teaspoon xantham gum1/2 teaspoon agar agar1/4 teaspoon sea salt3/4 cup rice milk1/2 tablespoon cold pressed olive oilPreheat oven to 400 FMix dry ingredients with dough hooks. Slowly add ricemilk while kneading. Add olive oil. Dough will be slightlysticky. Press into an oiled 8-inch baking pan with a lightlyoiled spatula. Brush top with olive oil. Add chopped onionsor garlic, salt, pepper, oregano, fresh basil, thinly slicedtomato. Bake at 400 F for 25 minutes or until crust ismedium brown. Remove from the pan and cool on a cakerack.Blueberry Muffins2 cups brown rice flour1 cup tapioca flour2 tablespoons potato starch flour2 tablespoons baking powder (non-aluminum)3 tablespoons fructose1 teaspoon xantham gum1/2 teaspoon agar agar1/2 teaspoon sea salt1-3/4 cups rice milk2 tablespoons cold pressed sunflower oil1 teaspoon vanilla extract1 cup blueberries or other fruitPreheat oven to 350 FMix dry ingredients with electric mixer. Slowly add ricemilk while mixing. Add canola oil and vanilla extract. Addblueberries. Spoon mixture into an oiled muffin pan. Bakeat 350 F for 40 minutes or until top is light brown. Removemuffins from the pan and cool on a cake rack. Makes 9muffins. Add a little water to the unused muffin spaces.7
Corn MuffinsMarinara Sauce2 cups yellow corn meal1/2 cup brown rice flour1/2 cup tapioca flour2 tablespoons potato starch flour2 tablespoons baking powder (non-aluminum)3 tablespoons fructose1 teaspoon xantham gum1/2 teaspoon agar agar1/2 teaspoon sea salt1-3/4 cups rice milk2 tablespoons cold pressed sunflower oil1 teaspoon vanilla extract1 cup corn kernels (optional)Preheat oven to 350 FMix dry ingredients with electric mixer. Slowly add ricemilk while mixing. Add canola oil and vanilla extract. Addoptional corn kernels. Spoon mixture into an oiled muffinpan. Bake at 350 F for 40 minutes or until top is light brown.Remove muffins from the pan and cool on a cake rack.Makes 9 muffins. Add a little water to the unused muffinspaces.3 tablespoons cold pressed olive oil4 large cloves garlic, chopped1 onion, chopped (optional)1/2 pound mushrooms, sliced2 (28 oz.) cans whole peeled tomatoes1 tablespoon oregano1 tablespoon parsley1 tablespoon basil1/2 teaspoon sea salt2 tablespoons fructose1/2 teaspoon black pepper1/2 teaspoon or less crushed red pepper6 fresh basil leaves, choppedIn an 8-quart pot, sauté garlic and onions until brown.Add mushrooms and continue to cook. Puree tomatoes inblender for 10 seconds or mash with fork and add to pot.Add all other ingredients and cook uncovered at mediumhigh heat for 30 minutes stirring frequently. Serve and/orfreeze or refrigerate immediately. DO NOT allow sauce tostand for any period of time to cool. Serves over 2 poundsof quinoa pasta.SAUCESOil and Garlic Sauce over Rice or QuinoaPasta3 tablespoons cold pressed olive oil6 cloves garlic, finely chopped1 teaspoon parsley1/2 teaspoon oregano1/2 teaspoon sea salt1/8 teaspoon black pepper1/4 cup soup brothSauté garlic until brown; let cool for 2 minutes. Addrest of ingredients and continue cooking for 5-10 minutes.Serve over brown rice or quinoa pasta and/or vegetables.Serves 2 people.Curry Sauce3 tablespoons cold pressed olive oil1 onion or 3 cloves garlic, chopped1/2 cup water or more1/2 teaspoon black pepper1/2 teaspoon cardamomA dash of cayenne1-1/2 teaspoon curry1 teaspoon ginger powder1/2 teaspoon sea saltSauté onions or garlic and oil in a 3-quart pot. Addr
Soups Corn Chowder Soup -----6 . Frontier Science, etc. 4. Part 1 Wheat, Gluten, Dairy, Egg, And Yeast Free Recipes APPETIZERS Baba Ghannouj 2 large eggplants (about 2 pounds) 1/4 cup lemon juice 3 tablespoons cold pressed sesame oil 2-
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