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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 Molgu 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 Molgu Design at molagu.com

Canning (canned fruits, jams, jellies, etc.

330 calories per cup savings (42%)

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

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

Acknowledgements
There are so many people deserving of acknowledgment in an undertaking like this that it is truly impossible to name them all. I want to thank the hundreds of customers, with whom I have had the opportunity to share Xagave and these recipes, for their continued encouragement to bring these recipes to life through this book. I want to thank my wife, Corrie, and my children Harrison and Harly, who provided the much needed understanding and support, and multiple taste tests, to make this happen and who remain as excited about this book as I am. Thank you Dr. Tom Dickinson for researching the health benefits of Xagave and helping me to understand the importance of both a low GI diet and Inulin. Thank you Chef Brad, Molly Gumner, Mike Bononi, Carrie Matthews, David DiCorpo, Jessica Parker and Linda Coltrin for contributing recipes and ideas. Thank you Season Atwater for the great photography work and to Hugh Milstein for his post-production digital enhancements that make the food look as great as it tastes. But most of all, thank you Molly Gumner for your commitment, time and effort in creating the beautiful and creative layout that make this book such a pleasure to read, view and use.

Contents
Credits. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Acknowledgements. . . . . . . . . . . . . . . . . . . . . . . . . . . . . Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . History of Agave . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Health Benefits. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 3 6 7 9 12

Foreword
I am so excited to be a part of this life-changing cookbook and forever grateful that Stephen Richards brought the amazing Xagave into my kitchen! His message about healthier cooking and baking using Xagave instead of sugar interested me, but it was his passion for creating delicious, healthful recipes working in the kitchen, experimenting, taste testing, and perfecting the recipes - that sold me. Ive always been a healthy eater and have strived to serve healthy meals to my family. The problem was that so many recipes contain less-than-healthy ingredients to ensure great taste. Sugar is an obvious culprit in desserts, but it is also a mainstay ingredient in sauces, dressings, and so many other recipes. If you can get rid of white sugar and not sacrifice flavor, why wouldnt you? Since my first batch of cookies sweetened with Xagave, I have been a total Xagave fan! The taste is amazing! Even the simplest things can be made better with Xagave. One favorite in our house is Xagave-Sweetened Vanilla Milk. After school, my kids (along with their entourage of friends) head into the kitchen and make a batch of Xagave Vanilla Milk simple (organic low-fat milk, pure vanilla and Xagave), healthy, yet a HUGE treat. It tastes just like a high fat, sugarladen vanilla milk shake, but without all the sugar and fat. I believe that life should be a celebration and good food to is integral to its success! I recently had some friends over for a candlelit summer dinner under the stars. We sat for hours eating, laughing, sipping sangria ... the flavors were incredible. After we finished, I told everyone about Xagave and how I had used it in my glazed salmon, summer salad and grilled peaches all recipes usually made with sugar. By my friends enthusiastic response, I knew our Xagave family was growing! You will be delighted by the recipes in this book they are both delicious and easy to make. I can confidently recommend exchanging Xagave for sugar in just about any recipe. Congratulations on purchasing this book. I think that it will change your life for the better and make the celebration that much sweeter. Xagave truly is Where Delicious Meets Nutritious. Molly Gumner Mom, Part-time Chef, Graphic Designer, Fitness Enthusiast

The Health Benefits of Inulin. . . . . . . . . . . . . . . . . . . . . 14 The Glycemic Index. . . . . . . . . . . . . . . . . . . . . . . . . 15 The Powerful Benefits of Combining a Low GI Diet and Inulin . . . 16 Taste, Texture & Cooking Qualities . . . . . . . . . . . . . . . . . . . . . 19 Types of Agave Nectar. . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Cooking Properties . . . . . . . . . . . . . . . . . . . . . . . . . 24 Altitude Adjustment Chart For Baking . . . . . . . . . . . . . . . 27 Healthy Substitutions for Eggs & White Flour. . . . . . . . . . . . 29

Recipes
Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Fruit Jams . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Breads & Quick Breads. . . . . . . . . . . . . . . . . . . . . . . . . . . Appetizers, Small Plates . . . . . . . . . . . . . . . . . . . . . . . . . . & Side Dishes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Salads & Salad Dressings. . . . . . . . . . . . . . . . . . . . . . . . . . Quick & Easy Gourmet Meals . . . . . . . . . . . . . . . . . . . . . . . Sauces . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Healthy Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Kids Stuff . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Beverages. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Healthy Shakes & Smoothies . . . . . . . . . . . . . . . . . . . . . . . . Xagave After Dark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Recipe Index & Nutritional Data. . . . . . . . . . . . . . . . . . . . . . 30 48 52 64 64 74 90 118 128 166 174 174 190 203

Introduction
Use Xagave . . . Live Healthy
Because Xagave is an all-natural, calorie-saving, low Glycemic Index (GI) sweetener, it can be an Welcome to the world of Xagave! This book gives you a complete overview of the history, health benefits and cooking qualities of this wonderful, all-natural sweetener, in addition to many delicious recipes. When you incorporate Xagave into your diet, you will lose weight, be more energetic and enjoy better health. effective tool in reducing calories and losing weight, increasing energy, improving health, boosting your immune system, improving regularity and increasing bone density. Xagave is a low GI food and contains Inulin, a water-soluble dietary fiber that supports a healthy lifestyle. This book will show you how easy it is to incorporate Xagave into your life by using it in healthy and delicious foods that are fast, easy and simple to prepare.

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.TM It can be used in any of your favorite recipes by simply using it to replace sugar (see the Sugar Exchange Table, inside front cover, for simple conversions). Experiment and have fun: try Xagave in sauces, salad dressings, desserts, whipped cream, syrups, breads, pies, cakes, cookies, custards, etc. You can also use Xagave as an everyday sweetener for cereal, coffee and tea.

There is little doubt that the consumption of sugar, corn syrup, white flour, and transaturated fats all key ingredients in processed foods is the leading cause of obesity. Processed foods are highly caloric, have a high Glycemic Index (GI) and lack nutritional value. Studies show a high correlation between obesity and the chronic diseases of diabetes, heart disease and cancer. The good news is that a change in diet can help prevent these diseases and Xagave will set you on the path to healthier living.

Xagave is Where Delicious Meets Nutritious


Xagave tastes wonderful and will also save you thousands of calories and improve your health in many ways. Xagave not only tastes delicious, but it also enhances the taste and texture of foods in ways that sugar, honey or artificial sweeteners cannot. Xagave is truly where Delicious Meets Nutritious.
TM

History of Agave
Archeological findings show that various peoples in Mexico have used many different species of the agave plant for more than 9,000 years. Agave has been used in beverages, as a condiment to foods, as fiber in ropes and clothing, and as wood beams in construction. In the modern era, most people recognize the term agave in connection with tequila. The nectar derived from the Agave Tequilana plant has been used to make tequila for well over 150 years. Only recently have people discovered that agave nectar makes a great tasting, versatile sweetener that can be used in lieu of sugar, honey, maple syrup and engineered sweeteners, such as sucralose and aspartame. In the past few years, agave has slowly made its way into the American market place and is available in a number of health food stores. The use of agave is growing as it continues to be recognized by health professionals as the healthiest, all-natural sweetener on the market.

There are between 200 to 300 different species of agave plants, each with its own distinctive properties. Xagave is a blend of two varieties: Agave Salmiana (white agave) and Agave Tequilana (blue agave). This unique blend, known as Xagave, provides the best taste, cooking qualities and health benefits of any agave product on the market.

The agave plant is often mistaken for a cactus because of its similar physical appearance, but it is actually a subspecies of the class of plants known as Liliopsida or subclass Liliidae or, in unscientific terms, the Lily family. The agave plant is relatively slow growing, taking five to eight years to mature before it can be harvested and the nectar extracted. The plant grows to a height of eight to ten feet.

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HIS T ory

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Health Benefits
The nectar of both the blue and white agave plants is extracted from the root (or bulb) of the plant, which can weigh as much as 400 kilos (800 pounds). The extraction process for the two plants is very different. The root of blue agave is dug up from the ground, cut from the rest of the plant and the bulb is ground and the pulp is run through water which extracts the fructans (fiber material). The water with fructans is boiled to break the fructans down into sugars (fructose and glucose) and you are left with a very sweet nectar. White agave, on the other hand, needs to mature and flower. This unusual flower grows eight to ten feet in height and its stem resembles a beam of wood (in fact, this beam was historically used in construction). Just before the flower begins to grow, the stem is cut off at its base and the plant is milked of its nectar for several months. The nectar of the plant is then distilled in a vacuum container at temperatures below 118F to reduce the nectar to the right brix levels.

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Health Benefits

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Agave, unlike sugar, honey, maple syrup and artificial sweeteners, has many health benefits. The two key health benefits of all agaves are its low Glycemic Index (30 to 35) and significant calorie savings when used appropriately. In addition, Xagave brand agave contains calcium, iron and inulin, as well as other vitamins and minerals. Inulin is a water-soluble dietary fiber that has many benefits and studies have shown that it can strengthen the immune system, moderate blood sugar levels, improve digestive health, improve regularity, enhance calcium absorption, increase bone density and reduce risks of colon cancer.

The Health Benefits of Inulin


Xagave contains 12% inulin, a water-soluble dietary fiber found in more than 3,500 fruits and vegetables. Inulin is particularly concentrated in blue agave. It is considered a carbohydrate for labeling purposes, but is actually a fiber that, when consumed, is absorbed in the lower intestine improving digestive health by stimulating the growth and activity of the good micro flora in your body, while inhibiting growth of bad bacteria in your intestinal tract. Simply put inulin feeds the good bacteria in your gut to help it function correctly and keep you healthy. Numerous studies have shown inulin to be an effective prebiotic, as well as a bifodenic, at a daily consumption of five grams per day (about two tablespoons of Xagave). In a study conducted at Johns Hopkins University, 123 infants were fed an infant cereal supplemented with inulin or a placebo for six months. The children who ate the cereal with inulin showed reduced incidence of fever, less antibiotic use, fewer doctor visits, less vomiting and fewer day care absences. As a prebiotic fiber, inulin causes probiotic bifidobacteria to increase and secrete acids. This change in pH in the colon helps suppress the growth of harmful bacteria such as E. coli, Salmonella and Campylobacter. Because 70% of your immune system is located in your intestinal tract, keeping your gut healthy and in balance will reduce the frequency and duration of illness. Studies have also shown that Inulin, in addition to promoting gut health, improves and promotes calcium and magnesium absorption by as much as 20%, increases bone density by 15% and moderates blood sugar levels. Inulin is probably the most overlooked supplement on the market and should be included in everyones diet. Two to three tablespoons of Xagave per day contain the amount of Inulin recommended, in the studies, to achieve the health benefits discussed above.

For these reasons, many physicians, including nationally recognized television personalities and our own Dr. Tom Dickinson, a Board Certified Internist, are recommending Xagave as their preferred sweetener over sugar, honey and artificial sweeteners such as aspartame, sucralose and saccharin.

All brands of agave are not the same. Xagave is the only brand that brings the benefits of both blue and white agave to your diet. Both blue and white agave are low GI foods and both will save you thousands of calories if used in lieu of sugar, as the recipes in this book demonstrate. Blue agave has more naturally-occurring inulin than white; white has more naturally-occurring calcium than blue. Xagave brand combines the inulin from the blue with the calcium in the white. The Xagave blend creates a powerful combination of a low GI sweetener with inulin that makes Xagave the healthiest, best tasting and most versatile brand of agave on the market.

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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, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike in blood sugar levels. A GI of 70 or more is high; a GI of 56 to 69 is medium; and a GI of 55 or less is low (agave nectar ranges between 30 and 35!). Doctors and nutritionists are now actively stressing the numerous health benefits of a low GI diet. 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. It either uses the sugar as energy to fuel your bodys activity or it stores that energy as fat so that it can be used later. High GI foods, such as table sugar, honey, and high fructose corn syrup, require very little processing by the body so if the body does not need the energy, it stores the energy as fat. High GI sweeteners, similar to gas on a fire, provide an immediate burst of energy, but once the fuel has been stored as fat, you begin to feel lethargic, hungry and you flame out. Like a drug, sugar consumption makes you crave that high and you want to consume more you are not really hungry or in need of energy, 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. This cycle is the cause of overeating that leads to weight gain, 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. It provides a short-term fix to pick you up, 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.

Xagave is a low GI food and your body takes time to process and convert it to energy. It also provides a sense of satiation. You will not feel the highs and lows of sugar you will just feel better and be more productive. Using the fire analogy, sugar is like gas you get a big flame, but it goes out fast; agave is like a log that burns for several hours providing a much better, healthier, long-term source of energy for your body.

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. 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: . 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. Low GI foods and fiber, such as inulin, help maintain a feeling of fullness for longer periods after eating. In addition to being a fiber, inulin, although classified as a carbohydrate, has almost no caloric effect on the body (because it is consumed in the lower intestine) and has a zero GI. Improved Energy Levels Because sugar and high fructose corn syrup spike your blood sugar levels, your energy levels are continually fluctuating between high and low. Xagave contains fructose and inulin that help moderate blood sugar levels so eating regular, small meals of low GI foods that include Xagave can provide consistent energy levels all day without feeling tired or hungry.

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Increased Bone Density


Inulin, as a prebiotic, acts to stimulate the normal, beneficial bacteria in the colon, which improves the digestion and absorption of critical minerals such as calcium and magnesium. By enhancing calcium absorption, inulin helps increase bone density. Studies have demonstrated that inulin, when mixed with yogurt, increases calcium absorption by as much as 20%. A newly published study in the American Journal of Clinical Nutrition shows that inulin increased calcium retention or bone density in adolescents by 15%. 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. Other studies have shown a positive effect on calcium absorption in teens and postmenopausal women. 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. Improved Motility Studies have shown that daily consumption of inulin improved both fecal weight and frequency of extrication. This is extremely important as once food is digested and makes its way to your gut, it becomes toxic. The quicker you get this waste out of your body, the healthier you will be and the better you will feel. 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.

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. Type II Diabetes used to be referred to as adult-onset diabetes unfortunately, there is now a high incidence in children. The good news is that this disease can be avoided through exercise, reduced caloric consumption and a low GI diet. Because inulin has a zero GI, 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.

Diabetic Friendly
One of the primary drivers of my interest in agave was that it is considered diabetic friendly. My mother, who has had diabetes for 20 years, is now able to enjoy cranberry sauce, pumpkin pie and whipping cream at Thanksgiving and Christmas. She has oatmeal in the morning sweetened with Xagave with no negative impact on her blood sugar levels. I have had many skeptical diabetics attend cooking demonstrations and try the foods that I prepared and be surprised at the impact (i.e., the lack of impact) on their blood sugar levels. They have quickly become believers and are now enjoying foods that they have not been able to eat for years. We suggest that you check with your doctor to determine if Xagave is right for you.

The many health benefits associated with the consumption of low GI foods and beverages made with Xagave are hard to ignore. The amount of inulin consumed in connection with the studies researched by our medical team were between 5-8 grams of inulin per day. There are 7.5 grams of inulin in 3 tablespoons of Xagave. As you can see, Xagave is much more than a delicious sweetener, it is an important food to consume daily as part of a healthy diet and lifestyle.

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Taste, Texture & Cooking Qualities


Types of Agave Nectar
There are several brands of agave nectar on the market today. These brands are either blue or white agave. Within these two categories of agave, processors of the nectar manufacture a light, medium amber or dark syrup. The light syrup has a beautiful translucent gold color, while the medium is a translucent light brown or amber, and the dark looks like molasses. The light, medium and dark each taste different and have an appropriate use or application. The most versatile and cleanest tasting of the three is the light syrup made from white agave.

There is a perception that the amber or darker agave is less processed and healthier than the lighter agave. This perception is incorrect. In fact, the darker the agave, the longer it has been cooked or processed to achieve the darker color and taste profile.

Blue and white agave and their derivations of light, amber and dark are also labeled raw and organic. Raw is not a certification, but a statement from the manufacturer or distributor regarding the extent to which the product has been treated with heat during processing. Organic means that foods are grown without the use of unnatural pesticides and fertilizers.

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Taste, Texture & C ooking qualities

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The following chart illustrates the various agaves available and their best application:

An official definition of organic, adopted by the National Organic Standards Board in 1995, states: Organic agriculture is an ecological production management system that promotes and enhances biodiversity, biological cycles and soil biological activity. It is based on minimal use of off-farm inputs and on management practices that restore, maintain and enhance ecological harmony. Organic certification is important because 60% of herbicides, 90% of fungicides and 30% of insecticides are considered carcinogenic by the U.S. Environmental Protection Agency. Xagave brand agave is produced from fields that are organic certified and the nectar is processed in a USDA organic certified facility. In addition, Xagave is produced by a co-op of farmers that believe in fair trade practices.

Type of Agave Agave Salmiana (White) Light Amber Dark Agave Tequilana (Blue) Amber Dark

Flavor Notes
Clean, slight hint of vanilla

Best Application
Very versatile; can be used anywhere instead of sugar, honey or light brown sugar Best used in lieu of brown sugar, honey and molasses Best used in lieu of brown sugar, honey, molasses and maple syrup Best used in lieu of brown sugar, and honey Best used in lieu of brown sugar, honey, molasses and maple syrup

Light maple, honey flavor Maple, molasses, honey flavor Light maple, honey, nutty, flowery flavor Honey, nutty, maple, molasses flavor

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 118F (although maximum allowable temperatures are hotly debated). Enzymes are essential for good digestion and vitality. Many enzymes are also retained in dehydrated or frozen foods. Processed foods, however, have had the enzymes pasteurized or cooked out of them. Xagave brand agave is processed at 117F or lower and meets the generally accepted raw standard.

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Cooking Properties
Xagave is a Complete Sugar Replacement.TM It tastes great, is very versatile, is easy to use as an ingredient in cooking and actually enhances the flavor and texture of foods. The following identifies the cooking properties, qualities, differences and benefits of using Xagave in your recipes.

Sugar Exchange Table


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)

Food Category
Beverages (lemonade, powdered beverages such as Kool-Aid, etc.) Cooking (sauces, salad dressings, etc.) Baking (cakes, brownies, cookies, etc.) Canning (canned fruits, jams, jellies, etc.

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

Sweeter than Sugar


Xagave is 1.4 to 1.5 times sweeter than sugar so you will need to reduce the amount of Xagave accordingly in your own recipes (e.g., 1/2 to 2/3 cup of Xagave for each cup of sugar, see Sugar Exchange Table, [page 25] and inside front cover). Because of some of Xagaves other cooking properties, you may also reduce the amount of fats, such as oil, in your recipes to save even more calories without affecting the taste and texture of the foods you bake.

For example, by using Xagave in Zucchini Bread (page 58), you save calories by using 11/3 cups of Xagave vs. 2 cups of sugar, but we have also reduced the oil from 1 cup to 1/2 cup and saved a total of 1475 calories in two loaves of bread or roughly 100 calories per slice!

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. By using Xagave

The Sugar Exchange Table outlines the appropriate exchange of Xagave vs. sugar in cooking, canning, baking and beverages. It should be noted that this exchange table was developed specifically for Xagave brand agave.

in baking, the taste and texture of your foods will improve they will actually taste better than foods sweetened with sugar! To save even more calories, reduce the oils in your baked items as the inulin in Xagave provides a full-bodied texture. During cooking demonstrations, people are always surprised at how good the foods taste and that the foods and beverages do not have an aftertaste. Expect foods prepared with Xagave to taste better because they do!

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Acts as a Natural Preservative


Xagave is a natural preservative because of its hygroscopic effect,. or its ability to absorb moisture. As an ingredient, Xagave draws in moisture to keep the baked item moist and fresh. For example, I will bake the Blueberry-Cranberry Granola Bar Muffins (page 37) on Sunday afternoon and leave them on the counter all week long. They really taste best on Monday and Tuesday as they moisten and the flavors blend.

Promotes Rise
Although we are not sure of the technical reason, Xagave in baked goods promotes rise, which makes it ideal for whole-grain cooking. We found that we can make light and fluffy whole-grain pancakes, cakes and breads using Xagave. We encourage you to exchange Xagave for sugar; wholewheat pastry flour for white flour; and egg whites or egg substitute for eggs. If you do, you will be pleasantly surprised at how light and fluffy your baked goods are and how delicious they taste. Naturally, by eliminating sugar and white flour from your diet, you will also improve how you look and feel. Shelf Life Agave has a naturally long shelf life and does not need to be refrigerated or stored in any special way after opening. It does not crystallize like honey. Most brands claim a shelf life of 18 months, as they come from Mexico which has a legal limitation on shelf life claims. I have used agave that has been on the shelf 2-3 years without a problem and no, it was not tequila! High Altitude Baking Altitude does affect baking whether using sugar or Xagave. The recipes in this cookbook were developed in Provo, Utah, 4551 feet above sea level. If you are baking below 3500 feet or above 6500, you may need to make minor adjustments in leavening agents, moisture and baking time or temperature. As a result, please review the following chart for minor adjustments in you baking to improve the outcome and visit our website at www.xagave.com for more specific information.

Uses Lower Temperatures


Baked items using Xagave will cook faster and at a lower temperature. When using Xagave in a recipe, adjust the cooking temperature down by 25F. If baking time exceeds 40 minutes, reduce cooking time by 5 minutes and for baking time exceeding 60 minutes, reduce by 10 minutes. For example, the Classic Pound Cake (page 55) normally requires baking at 350F for 1 hour and 15 minutes. With Xagave, you reduce the temperature to 325F and shorten the time by 5 to 10 minutes. Actual results depend on your oven and altitude.

Reduces Liquid Volumes


Because Xagave is a liquid and sugar is in a granular or dry form, some say that you need to reduce the liquids in your recipes. I have found that this is not necessary, however, you may make minor adjustments by reducing high calorie liquids such as oils, milk and cream. This further reduces the calories in your foods without negatively affecting taste and texture.

Highly Soluble
Unlike sugar and honey, Xagave is readily soluble in hot or cold water and mixes well in all recipes. Solubility is why Xagave tastes so great in drinks, sauces, salad dressings and in canned goods. It also provides for a margin of error in your cooking. For example, I was making Cranberry Sauce (page 122) at Thanksgiving and did not sweeten it enough. No problem. After the cranberry sauce had cooled, I mixed in a few more tablespoons of Xagave and the sauce tasted the same as if I had added it from the start. Item/Elevation

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, baking powder, baking soda) Moisture (Xagave, butter, oil, eggs, milk, water) Temperature/Baking Time

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Taste, Texture & C ooking qualities Taste, Texture & C ooking qualities

27

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. The health benefits are indisputable. While taste is personal, we are 100% confident that you will love the taste, flavor and texture of Xagave and the foods and beverages that you make with it. The included recipes are not only healthy, but DELICIOUS and EASY to make. Remember, Xagave is a LOW GI, calorie-saving sweetener that is an effective tool in anyones diet whether you are losing weight, maintaining your weight, concerned about blood sugar levels or just trying to improve your health by reducing total sugar intake. Studies have shown the health benefits include improved energy levels, improved digestive health and regularity, strengthened immune system and increased calcium absorption and bone density.

Egg Substitutions: If you are trying to reduce your calories, fat or cholesterol we recommend substituting egg whites or egg substitutes (such as Egg Beaters) for whole eggs. By using egg substitutes, you will save approximately 45 calories, 5 grams of fat and 300 mg. of cholesterol per egg. Since egg substitutes promote rise in baked products, they are ideal for whole-grain cooking.

White Flour Substitutions: All of the recipes in this book indicate flour with an asterisk(*) because
each of the recipes is designed so that whole-grain flour or a special blend of low-gluten flour can be exchanged for white flour. Xagave works wonderfully with whole-grain cooking and baking because it promotes rise and improves texture. You will find that your whole-grain baked goods made with the recommended whole grain flours and Xagave are wonderfully light, delicious and much more satisfying than food prepared with white flour and sugar. We suggest:

Soft White Wheat


We recommend grinding your own grains. If you grind soft white wheat on pastry or fine grind setting, you will find that this flour tastes delicious and is more nutritious and satisfying than white flour. If you dont own a wheat grinder, one may be purchased online or through specialty stores.

Low Gluten Option


Grind equal parts of spelt, barley and brown rice on a pastry or fine grind setting. Mix the three flours together. This combination can be used in lieu of white flour in almost all baking applications except for yeast breads. It is great for cakes, pancakes, muffins and quick breads. These grains can be purchased in bulk from your local health food or cooking store. All of these grains store well and can be stored for years in the appropriate airtight container.

We are excited about the opportunity to share our recipes with you and your family. We would love to hear from you. Please send your comments and recipes to www.XAGAVE.com.

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. One simple change is to mix white flour with whole wheat flour which will add extra fiber to your diet.

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Taste, Texture & C ooking qualities

29

Breakfast

Apple Cinnamon Steel Cut Oats


Makes 4 Servings Serving Size: 1 cup 1 cup steel cut oats 4cups water 1/2 tsp. salt (optional) 1 tsp. vanilla 1 tsp. cinnamon 4 tbsp. Xagave 1/2 cup of apple chunks or grated apple Put all ingredients except apples into a pot. Bring to boil, reduce heat and simmer for 15 to 20 minutes. Add apples for last five minutes of cooking. Pour into bowl and top with Xagave or Xagave Maple Syrup (page 47). Add nuts and milk to taste.
*See page 206 for nutrtitional info

Xagave is great as a table top sugar and tastes better than honey on oatmeal. Try one of these dressed-up bowls of oatmeal they only take an extra minute to prepare and are definitely worth the effort!

Breakfast is the most important meal of the day.


You heard it from Mom and now studies have confirmed it. A good, healthy breakfast gets your metabolism going and stabilizes your blood sugar levels. Studies have shown that if you eat a good breakfast you consume less calories during the day. Breakfast is also the easiest meal to skip so it has to be convenient. The following recipes are so fast and easy that there is no reason to miss breakfast.

Steel Cut Oatmeal with Berries


Makes 4 Servings Serving Size: 1 cup 1 cup steel cut oats 4cups water 1/2 tsp. salt (optional) 1 tsp. vanilla 4 tbsp. Xagave Put all ingredients into a pot. Bring to boil, reduce heat and simmer for 15 to 20 minutes. Top with blueberries, raspberries, or bananas. Top with Xagave and nuts. Add milk to taste.

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*See page 206 for nutrtitional info

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31

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

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Fruit with Xagave Chocolate Syrup


Any fruit tastes great topped with Xagave Chocolate Syrup (page 165). Use it on raspberries, strawberries, blackberries, peaches, cantaloupe, grapefruit or your other favorites to give it that little extra flavor that makes it a real treat.

Pear Kuchen
This is an old family favorite. For years I thought it was called Pear Cooking since I didnt realize that Kuchen is a German word for cake. This Kuchen recipe takes advantage of the pear fall harvest as the blend of flavors is a delight, especially with a little Xagave Sweetened Whipped Cream on top (page 165).

Makes 8 - 10 servings Ingredients: 1/3 cup butter 3 tbsp. quick oats 3/4 tsp. cinnamon 4-6 pears sliced and peeled 1 1/2 cup whole wheat pastry flour 1/2 cup Xagave 1 tsp. salt 2 tsp. baking powder 1 cup low fat milk Steps: Preheat oven to 350F. Melt the butter in an 8 x 12 pan (place pan with butter in oven as youre preheating it). Combine oats and cinnamon, sprinkle over the butter and drizzle with Xagave. Peel and slice pears into 1/4 inch pieces and place on top. In a separate bowl, combine flour, Xagave, salt, baking powder and milk. Whisk until smooth. Pour over the pears and bake at 350 for 35-40 minutes or until a toothpick inserted in center comes out clean.
*See page 206 for nutrtitional info

Cottage Cheese, 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. Xagave (or to taste) 15g of protein and only 142 calories! Steps: Place cottage cheese in bowl, top with your favorite fruit and drizzle Xagave over top.
*See page 204 for nutrtitional info

Saves 300 calories over traditional recipe!


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35

Blueberry-Cranberry Granola Bar Muffins


These are a family favorite and a terrific breakfast. I grab two of them on the go and am satisfied till lunch. These muffins are loaded with fiber and protein. 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. canola oil 2 tsp. vanilla 1 tsp. almond extract Dry Ingredients: 1 cup whole wheat flour* 1 tsp. baking soda 1 tsp. ground cinnamon 1/2 tsp. salt 3 cups rolled oats Fruit and Nuts 1 cup blueberries 1/2 cup dried cranberries 1/2 cup chopped nuts (almonds, pecans or walnuts) Steps: Preheat oven to 325F. Mix the wet ingredients in a large bowl or blender. Mix dry ingredients (except oats) in a separate bowl. Add dry ingredients to wet ingredients. Mix well. Add oats, one cup at a time. Fold in blueberries and cranberries. Fill muffin tin to top and bake at 325F for 23 to 28 minutes. Tips and Notes: These muffins make a great snack. They can sit in a container on the shelf for several days and will continue to taste fresh and delicious. Substitute dried apricots and pecans or carrots, pineapple and shredded coconut for Fruit and Nuts.
*See page 203 for nutrtitional info

Saves 120 calories per muffin!

36

*See page 29 for whole grain flour options


breakfast breakfast

37

(or Banana Chocolate Protein Oat Shake)


This is my breakfast when I am in a hurry. Just mix the ingredients, blend and youre out the door!

Chocolate Protein Oat Shake

Triple Berry Yogurt Smoothie


This is my daughters breakfast during the school year. She would rather spend more time doing her hair than eating breakfast, but we have found that she will take this with her as she heads to school. Makes 2 servings Ingredients: 2 cups frozen berries (raspberry, blackberry and blueberry mix) 4 oz. water 2 tbsp. of Xagave 2 tbsp. 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.
*See page 209 for nutrtitional info

Makes 1 serving Ingredients: 4 to 6 oz. low fat milk 1 to 2 ice cubes 1 scoop vanilla protein powder 1 tbsp. cocoa powder 2 tbsp. Xagave 2 tbsp. rolled oats Steps: Mix all the ingredients in a blender and turn on high or liquefy. Options: Add a 1/2 banana for a Banana Chocolate Protein Oat Shake.
*See page 204 for nutrtitional info

Low sugar energy drinks!

38

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39

Whole Grain Pancake and Waffle Breakfasts


(When youve got time)
I love pancakes and waffles and I particularly love fruit toppings on them. Below is a basic whole grain pancake and waffle recipe with a number of optional toppings. These toppings can be used on ice cream as well.

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 2 cups whole wheat pastry flour* 3 tsp. baking powder 1 tsp. salt 1/2 tsp. baking soda Put all wet ingredients into a blender and blend. Add dry ingredients and blend until just slightly lumpy (about 30 seconds). Heat griddle on medium-high (400F). Grease griddle. Pour batter onto griddle (about 1/4 cup at a time) when hot and cook until bubbles form and edges dry. Turn and cook other side.
*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. Xagave 3 tsp. baking powder 1 tsp. salt 1/2 tsp. baking soda Put all wet ingredients into a blender and blend. Add dry ingredients and blend until just slightly lumpy (about 30 seconds). Heat griddle on medium-high (400F). Grease griddle. Pour batter onto griddle (about 1/4 cup at a time) when hot and cook until bubbles form and edges dry. Turn and cook other side.
*See page 206 for nutrtitional info

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breakfast

*See page 29 for whole grain flour options

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41

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. cornstarch Steps: Put berries and Xagave in a pot and bring to a boil. Reduce heat to simmer. Mix cornstarch in 2 tbsp. water and stir until all lumps are gone. Pour cornstarch mix into berry mix while stirring slowly. Stir until topping thickens (1 to 2 minutes) and begins to bubble. If it does not thicken to desired level within a minute or two, repeat cornstarch and water step. Serve hot over pancakes and waffles. Add Xagave Sweetened Whipped Cream (page 165) on top for an extra special breakfast!
*See page 209 for nutrtitional info

Makes approximately 8 servings Ingredients: 2 apples, cored and sliced 1 cup water 1/3 cup Xagave 1 tsp. ground cinnamon 2 tbsp. cornstarch Steps: Put apples, water, Xagave and cinnamon in a pot and bring to a boil. Reduce heat and let simmer about 5 minutes until apples soften. Mix cornstarch in 2 tbsp. water and stir until all lumps are gone. Pour cornstarch mix into apple mix while stirring slowly. Stir until topping thickens and begins to bubble. If it does not thicken to desired level quickly (about 1 or 2 minutes), repeat cornstarch and water step. Serve hot over pancakes and waffles. Notes and Tips: Any apple will do but our favorite is Granny Smith. Add Xagave Sweetened Whipped Cream (page 165) on top for an extra special breakfast!

Only 48 calories per serving!


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Strawberry Topping
Makes 10 servings Serving Size: 1/2 cup Ingredients: 4 cups fresh strawberries or fresh frozen 1 cup water 1/2 cup Xagave 2 tbsp. cornstarch
*See page 208 for nutrtitional info

Steps: Put strawberries and Xagave in a pot and bring to a boil. Reduce heat to simmer. Mix cornstarch in 2 tbsp. water and stir until all lumps are gone. Pour cornstarch mix into strawberry mix while stirring slowly. Stir until topping thickens (1 to 2 minutes) and begins to bubble. If it does not thicken to desired level within a minute or two, repeat cornstarch and water step. Serve hot over pancakes and waffles. Add Xagave Sweetened Whipped Cream (page 165) on top for an extra special breakfast!

Peach Topping
Makes 10 servings Serving Size: 1/2 cup Ingredients: 4 cups fresh peaches or fresh frozen 1 cup water 1/2 cup Xagave 2 tbsp. cornstarch Steps: Follow Strawberry Topping recipe directions.
*See page 206 for nutrtitional info

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45

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. Try it and you will not be disappointed.

Ingredients: 1/2 cup Xagave 1 cup low fat buttermilk 1 cup butter 1 tsp. baking soda 1 tsp. vanilla
*See page 208 for nutrtitional info

Steps: Combine Xagave, buttermilk, butter and vanilla and bring to a boil. Add soda and immediately reduce to cool. Important: Make sure that the boiling pot has ample room because when you add the soda, it creates a volcanic-like eruption and the syrup expands 2 to 3 times in volume. Serve hot or warm. Serving size 2 tbsp.

Better Than Maple Maple Syrup


This is the best maple syrup that I have ever had and it is low GI! Its even better than maple syrup - hence the name. Ingredients: 11/2 tsp. natural maple flavoring (or 3/4 tsp. imitation maple) 1 25 oz. 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. It takes a few minutes. Do not shake or it will foam and overflow. Serving size 2 tbsp.

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breakfast

47

Fruit Jams

Fresh Fruit Jams


These jams are easy to prepare and take only 30 - 45 minutes to cook. They store well in the refrigerator for several months and can be canned or made into freezer jam. With only half the sugar of traditional jams, you save approximately 40% of the total calories.

Raspberry Jam
Ingredients: 4 lbs. raspberries 2 cups Xagave Juice from 1/2 lemon 1 tsp. lemon zest

These jams are easy, delicious and healthy. Each of these recipes saves approximately 3000 calories vs. traditional sugar recipes.
Each recipe makes two quarts.

Strawberry Jam
Ingredients: 4 lbs. strawberries 3 cups Xagave Juice from 1/2 lemon 1 tsp. lemon zest Half the sugar of traditional jam!

Put all ingredients directly into pot. Bring to a boil and reduce to simmer. Let simmer for 30 minutes, stirring occasionally. Pour mixture into an airtight container and store in refrigerator. Jam will store for several months in the refrigerator or follow standard canning or freezer jam procedures. Makes approximately 2 quarts Serving size 1 tbsp.
*See page 205 for nutrtitional info

Steps: Clean and remove stems. Lightly blend strawberries, Xagave, lemon juice and zest in blender (you want to keep it chunky). Pour mixture into pot, bring to a boil and reduce to a simmer. Let simmer for 45 minutes, stirring occasionally. Pour jam into an airtight container. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures. Makes approximately 2 quarts Serving size 1 tbsp.
*See page 205 for nutrtitional info

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Fruit jams

49

Apricot Jam
Ingredients: 4 lbs. apricots, pitted 3 cups Xagave Juice from 1/2 lemon 1 tsp. lemon zest

Blueberry Quick Jam


Thank you Linda Coltrin from Gregorys Wheat Shop in Bountiful, Utah for developing this delicious recipe and sharing it with us.

*See page 205 for nutrtitional info

Blackberry Jam
Ingredients: 4 lbs. blackberries 2 cups Xagave Juice from 1/2 lemon 1 tsp. lemon zest Half the sugar of traditional jam!

Steps: Put all ingredients into a blender and blend until slightly chunky. Pour contents of blender into a pot, bring to a boil and reduce to simmer. Let simmer for 45 minutes, stirring occasionally. Pour contents into an airtight container and store in the refrigerator. Will store in the refrigerator for several months or follow standard canning or freezer jam procedures.

Ingredients: 3 cups blueberries (fresh or frozen) 1/4 cup Xagave Juice from 1/2 lemon

Half the sugar of traditional jam!

Optional: 1 tsp. lemon zest

Steps: Put all ingredients directly into pot. Bring to a boil and reduce to simmer. Let simmer for 30 minutes, stirring occasionally. Pour jam into an airtight container. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures. Makes approximately 2 quarts Serving size 1 tbsp.
*See page 205 for nutrtitional info

Ingredients: 4 lbs. peaches, peeled and pitted 2 cups Xagave Juice from 1/2 lemon 1 tsp. lemon zest

Peach Jam

*See page 205 for nutrtitional info

Steps: Put all ingredients into a blender and blend until slightly chunky. Pour contents of blender into a pot, bring to a boil and reduce to simmer. Let simmer for 45 minutes, stirring occasionally. Pour contents into an airtight container and store in the refrigerator. Will store in the refrigerator for several months or follow standard canning or freezer jam procedures. Makes approximately 2 quarts Serving size 1 tbsp.

Steps: Combine all ingredients and mash with a wire potato masher. Place in pressure cooker, bring to pressure, and cook for 4 minutes. Pour jam into an airtight container. Jam will store in your refrigerator for several months or follow standard canning or freezer jam procedures. Tips and Notes: If you dont have a pressure cooker, simmer in a covered sauce pan for 20 minutes. Makes approximately 3 cups Serving size 1 tbsp.
*See page 205 for nutrtitional info
Fruit jams

50

F ruit jams

51

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, Utah, has agreed to share the recipe with us. Xagave is great for yeast-risen, whole grain bread because it improves the rise, texture and taste. We can highly recommend Xagave for use in all of your favorite bread recipes. If your whole wheat bread recipe calls for 2/3 cup of honey, we recommend substituting 1/2 cup Xagave. 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. salt Breads and quick breads are easy to make. The following whole grain, no-sugaradded, reduced-oil breads are absolutely delicious. Remember that Xagave with inulin provides a full-bodied and textured bread, even with reduced oil. 3 tbsp. instant yeast 3 tbsp. 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, cracked cereal, millet, sunflower seeds, and flax seeds). Let sit for 5 minutes. Add 9 cups of wheat flour, Xagave, oil, salt and mix to a paste. Add yeast. Mix on level one of your Bosch machine (or equivalent on other electric mixers) and add 1 cup of flour at a time until mixture cleans sides of the bowl (this should equate to approximately 14 cups, but temperature and climate will make exact amount vary). Knead for 7 minutes. Add dough enhancer and knead until mixed through. Form into 6 large loaves and put into greased bread pans. Cover loaves and let rise until about 2 inches above pan (approximately 30 minutes). Bake at 350F for 30 minutes. Tips and Notes: Making bread is not difficult if you have the right equipment. It is both an art and a science so we recommend taking a bread making class at your local cooking store. In addition, we highly recommend investing in a Bosch Universal Machine, but other electric mixers can be used or it can be done by hand. We know that this is a large amount of bread for most families. The good news is that this recipe freezes particularly well; although best if served fresh with butter and jam (page 49).

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*See page 29 for whole grain flour options

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Banana (Nut) Bread


(Nuts optional)
Makes 10 servings Ingredients: 2/3 cup Xagave 1 cups mashed bananas (or 3 bananas) (the riper the better) 1/2 cup butter, softened 1/4 cup low fat milk 1 tsp. vanilla 2 eggs (2/3 cup of egg substitute/egg whites) 2 cups whole wheat pastry flour* 1 tsp. baking soda 1/2 tsp. salt 1/2 cup chopped nuts (optional: either walnuts or pecans) Steps: Preheat oven to 325F. Grease a 9 x 5 x 3 inch loaf pan. In a large bowl or blender, combine Xagave, bananas, butter, milk, vanilla and eggs. When mixed well, add dry ingredients and mix. Pour into prepared pans and bake at 325F for 55 to 65 minutes or until toothpick inserted comes out clean. Cool and serve. Tips and Notes: Serve with Cream Cheese Frosting (page 133). Makes one loaf
*See page 203 for nutrtitional info

Classic Pound Cake


Simple to make and guaranteed delicious. This Classic Pound Cake recipe, when sweetened with Xagave, will save you 285 calories over using sugar. We suggest that each slice be served with Xagave Strawberry Topping (page 45) or fresh berries and Xagave Sweetened Whipped Cream (page 165).

Half the calories of traditional pound cake! Makes 10 servings Wet Ingredients: 2/3 cup butter, softened 1 cup Xagave 2 eggs (2/3 cup of egg substitute) 2/3 cup low fat milk 1 tsp. vanilla 1 tsp. almond extract (optional) Dry Ingredients: 2 cups whole wheat pastry flour* 3/4 tsp. baking powder 3/4 tsp. salt Steps: Preheat oven to 325F. Grease and flour 9 x 5 x 3 inch loaf pan. Mix wet ingredients in blender until smooth. Add dry ingredients and blend until smooth. Bake for 60 to 70 minutes or until toothpick inserted comes out clean. Makes one loaf
*See page 207 for nutrtitional info *See page 29 for whole grain flour options

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*See page 29 for whole grain flour options

breads & Quick Breads

55

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. baking powder 1/4 tsp. salt Steps: Preheat oven to 325F. Grease two 8 x 4 x 3 inch loaf pans. In a bowl or blender, mix (or blend) Xagave, lemon zest and oil. Add eggs one at a time, beating well after each is added. Stir in remaining ingredients just until dry ingredients are moistened. Pour batter into prepared pans. Bake at 325F for 50 to 60 minutes or until toothpick inserted comes out clean. Cool and serve. Optional lemon glaze: Blend 1/4 cup of Xagave, juice from 1/2 lemon, 1 tsp. lemon zest, 2 tbsp. milk, and 1 tbsp. of Ultra Gel** and pour over warm bread. Makes two loaves
*See page 205 for nutrtitional info

Saves over 300 calories per loaf!

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breads & Quick Breads

*See page 29 for whole grain flour options **See page 148 for Ultra Gel description

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57

Zucchini Bread
This is a wonderful Zucchini Bread that saves 1500 calories (750 calories per loaf) over the traditional sugar recipe. By adding Xagave, it permits you to reduce the sugar calories as well as the calories from oil without impacting the flavor and texture.

Makes 20 servings Ingredients: Wet Ingredients: 3 eggs, well beaten 11/3 cups Xagave 2 cups raw, grated, and peeled zucchini 3 tsp. vanilla 1/2 cup butter or canola oil Dry Ingredients: 3 cups whole wheat pastry flour* 3 tsp. cinnamon 1 tsp. salt 1/4 tsp. baking powder 1 tsp. baking soda 1/2 cup chopped walnuts (optional)

Steps: Preheat oven to 325F. Grease and flour two 9 x 5 x 3 inch loaf pan. Combine eggs, oil, Xagave, zucchini, vanilla and mix well. Sift flour, baking soda, salt, cinnamon and baking powder together. Add dry ingredients to wet ingredients and mix well. Stir in chopped nuts (optional). Pour batter into prepared pans. Bake at 325F for 45 to 55 minutes or until toothpick inserted comes out clean. Makes two loaves
*See page 203 for nutrtitional info

Saves 100 calories per serving!

58

*See page 29 for whole grain flour options


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59

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. By using Xagave, you are saving about 1000 calories! Makes 20 servings Ingredients: 2 cups pumpkin (1 15 or 16 oz. can) 1 cups Xagave 1/2 cup butter or canola oil 2/3 cup water 4 eggs (or 11/3 cup egg substitute or egg whites) 3 cups whole wheat pastry flour* 2 tsp. baking soda 1 tsp. salt 1 tsp. cinnamon 1 tsp. nutmeg 1/2 tsp. ginger

Saves 1/3 cup sugar over traditional recipe! Makes 10 servings Ingredients: 2 cups whole wheat pastry flour* 1 tsp. baking powder 1/2 tsp. baking soda 1 tsp. salt 1/4 cup butter or canola oil 2/3 cup Xagave 1 tsp. grated orange or lemon peel (zest) 3/4 cup orange juice or lemon juice 1 egg 1 cup fresh or frozen cranberries, chopped 1/2 cup chopped nuts (walnuts or pecans)

Steps: Preheat oven to 325F. Grease and flour two 9 x 5 x 3 inch loaf pan. In large bowl, combine flour, baking powder, baking soda and salt. Blend the butter, Xagave, zest, orange or lemon juice and egg in a blender until smooth and mix into dry ingredients. Add cranberries and nuts. Pour into prepared pan and bake for 50 to 60 minutes or until toothpick inserted comes out clean. Cool 10 minutes. Makes one loaf
*See page 203 for nutrtitional info *See page 29 for whole grain flour options

Steps: Preheat oven to 325F. Grease two 9 x 5 x 3 inch loaf pans. In a large bowl or blender, blend pumpkin, Xagave, canola oil, water and eggs. In a separate bowl, mix remaining dry ingredients. Add wet ingredients to dry ingredients and mix with hand mixer at low speed until all ingredients are moistened. Then beat for 1 minute at medium speed. Pour batter into prepared pans and bake for 60 to 75 minutes or until toothpick inserted comes out clean. Cool and serve. Makes two loaves
*See page 203 for nutrtitional info

Tips and Notes: Use of egg substitute saves another 160 calories and makes the bread lighter and fluffier.
breads & Quick Breads

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*See page 29 for whole grain flour options

breads & Quick Breads

61

Cornbread
Cornbread goes great with a warm bowl of Amazing Chili (page 110) on a cold winter night. This recipe is so healthy but no one will ever know by the taste!

Ingredients: 4 tbsp. melted butter 1/4 cup applesauce 1 egg 1 cup low fat milk 1/3 cup Xagave 1 cup cornmeal 1 cup whole-wheat pastry flour* 3 tsp. baking soda 1 tsp. salt 1/2 cup corn, chopped

Steps: Preheat oven to 350F. Lightly grease 9 square pan. Beat together butter, applesauce, egg, milk and Xagave until combined. Add cornmeal, flour, baking soda and salt and beat until smooth. Stir in corn. Pour into greased pan. Bake for 20 to 25 minutes until a toothpick inserted comes out clean. Tips and Notes: For a spicy version of this recipe, mix in 1 to 2 jalapeo peppers, (seeded, deveined and finely chopped) into mixture before baking. Makes 16 servings Serving size 2 1/4 x 2 1/4
*See page 203 for nutrtitional info

Only 124 calories per serving!

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*See page 29 for whole grain flour options


breads & Quick Breads breads & Quick Breads

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Appetizers, Small Plates & Side Dishes


Ingredients:

Baked Brie with Cranberry Topping


This simple, yet elegant appetizer is great when entertaining during the holidays. You can also substitute any of the Xagave jams in place of cranberry sauce. Makes 12 servings

1 sheet frozen puff pastry (package comes with 2 sheets) 1 small (8 oz.) wheel Brie 1 cup Xagave Cranberry Sauce (page 122) 1 egg beaten Steps: Preheat oven to 375F. Defrost one sheet of puff pastry for approximately 20 minutes. Unfold puff pastry and place on a lightlyfloured work area. In center of pastry, place 1/2 cup cranberry sauce. Center the wheel of Brie on top of the cranberry sauce. Bring all four corners of puff pastry in to the center of round, one at a time. Pinch edges together to form a seal. Gently flip over and place on an ungreased cookie sheet and brush with egg. Bake for 20 to 25 minutes until pastry is golden brown. Top with remaining 1/2 cup cranberry sauce and serve with crackers.
*See page 203 for nutrtitional info

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appetizers & Sides

Sweet & Spicy Shrimp


page 69

appetizers & sides

65

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. Make enough for leftovers because they make a great snack served with sliced cucumbers! Makes 6 servings Ingredients: 3 tbsp. soy sauce* 3 tbsp. Xagave 1 tbsp. canola oil 1 tbsp. sesame oil 1 lbs. boneless, skinless chicken breast, chopped (or 1 lb. of tofu, chopped) 1 tsp. salt 1 tsp. pepper 2 tsp. minced garlic 2 tsp. minced ginger 1 bunch scallions, trimmed and chopped 1 8 oz. can water chestnuts, drained & chopped 1/4 cup roasted unsalted cashews, chopped 1/2 bunch cilantro, chopped 1 small head bibb or iceberg lettuce leaves separated
*See page 205 for nutrtitional info

Steps: Whisk together soy sauce, Xagave and ginger in a small bowl. Heat oil in skillet or wok. Add chicken or tofu and season with salt, pepper and garlic. Stir fry until meat is done (about 4 to 5 minutes for chicken and about 20 minutes for tofu or until golden brown). Add 1/2 of the soy sauce and Xagave mix, scallions, water chestnuts and cashews. Stir fry until cooked through (3 to 5 minutes). Remove from heat and toss with chopped cilantro. Place two lettuce leaves on each plate and spoon stir fry mixture onto lettuce leaves. Drizzle remaining soy sauce mixture over the lettuce wraps and serve.

Spicy Dipping Sauce


Ingredients: 2 tbsp. Xagave 2 tbsp. soy sauce 2 tbsp. rice wine vinegar 2 tbsp. Xagave Ketchup (page 119) 1 tbsp. fresh minced ginger 2 tsp. dry mustard powder 2 tbsp. water Juice from 1/2 lime Dash of sesame oil 1 tsp. garlic and red chili paste Steps: Whisk together and drizzle on wraps. Only 230 calories per serving!
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*May substitute Braggs for soy sauce. (dilute 1 part Braggs to 1 part water).

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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, salty and spicy. Makes 6 servings Ingredients: 1 lb. shrimp, deveined, peeled with tail 1 tbsp. canola oil 2 tbsp. Xagave 1 tsp. hot chili sauce Sea salt Sweet paprika 1 tbsp. cilantro leaves, finely chopped Steps: Rinse and dry shrimp. Heat oil in a large saut pan on medium/high. When oil is hot, arrange shrimp in a single layer in pan. Season with paprika and salt. Cook for approximately 2 minutes. Flip shrimp, season with paprika and salt then cook through (about 2 minutes). Remove from pan and set aside. In a separate medium saut pan combine Xagave, chili sauce and salt. Stirring constantly bring to gentle boil and cook until sauce thickens slightly and deepens in color. Add shrimp to Xagave sauce and heat through. Garnish with cilantro leaves and serve alone or with steamed rice.
*See page 208 for nutrtitional info

Only 178 calories per serving!

Makes 4 servings Ingredients: 1 lb. salmon filets 1 lb. mixed vegetables (peppers, mushrooms, squash & onions) Olive oil spray Wooden skewers (soaked in water for at least 2 hours) Peanut Sauce: 1 tbsp. Xagave 4 tbsp. peanut butter 2 tbsp. fresh lime juice 1 tsp. fresh minced ginger 1 clove minced garlic 1/2 cup low fat coconut milk 3 tbsp. soy sauce* Crushed red pepper to taste

Only 398 calories per serving! Steps: Slice salmon in 1 x 4 strips and skewer lengthwise. Cut vegetables into cubes and skewer. Spray thoroughly with olive oil. Broil at 500F or grill for 5 minutes or until cooked through. Place all ingredients for sauce in blender and puree for 1 minute. Pour into bowl. Place on a platter, sprinkle with toasted sesame seeds and serve with peanut sauce for dipping. Tips and Notes: Can substitute or mix chicken, shrimp and vegetables.
*See page 207 for nutrtitional info *May substitute Braggs for soy sauce. (dilute 1 part Braggs to 1 part water).

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Xagave Glazed Carrots


Makes 6 servings Serving size: 1/2 cup Ingredients: 1 lb. fresh baby or young carrots 1/2 cup water 1 tbsp. butter 1/4 cup Xagave 1/4 tsp. nutmeg 1 tsp. ground cinnamon Steps: Place water and carrots in sauce pan, bring to a boil, cover and cook for 3 to 4 minutes. Drain water, add butter and cook for about 1 to 2 minutes. Add remainder of ingredients and cook while stirring for 2 to 3 minutes. Serve hot as side dish.
*See page 203 for nutrtitional info

Grilled Yams Chips


Makes 4 servings Serving size: 3 chips Ingredients: 1 large yam 1 tbsp. olive oil 1 tbsp. Xagave Only 144 calories per serving!

Steps: Peel and slice yams (about 1/4 thick). Brush with olive oil and grill on low heat, about 5 to 8 minutes per side. Drizzle with Xagave and serve.
*See page 209 for nutrtitional info

Quick Grilled Veggies


Makes 8 servings Serving size: 1/2 cup Ingredients: Only 3 tbsp. soy sauce 76 calories per serving! 1 tbsp. Xagave 2 tbsp. olive oil 1 tbsp. fresh ginger, grated 3 bell peppers, sliced in long strips 8 oz. mushrooms, cleaned and halved 1 small red onion, quartered lengthwise 3 zucchini squash, 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. Heat grill on high setting. Place grill basket on grill and with a slotted spoon, spoon vegetables into grill basket. Rotate vegetables so that all get grilled evenly, brushing with extra marinade, approximately 8 - 10 minutes. Serve as a side dish or an appetizer with the Spicy Peanut Sauce (page 124).
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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. This is a favorite on Thanksgiving and all through the holiday season!

Makes 16 servings Serving Size: 1/4 cup Ingredients: 6 lbs. sweet potatoes 4 tbsp. bourbon 1/2 cup butter, softened 1 cup pecan halves 1 tsp. sea salt 3 tbsp. Xagave

Steps: Preheat oven to 425F. Prick sweet potatoes with fork and on a baking sheet, bake until soft, about 1 hour. Let cool 15 minutes. Peel potatoes and place in a large bowl. Add bourbon, 6 tbsp. butter, Xagave and salt and mash with a potato masher. Transfer to a 2-quart baking dish. In a small saut pan, melt remaining butter and cook pecans until fragrant, about 3 - 5 minutes. Salt to taste. Reduce oven to 325F. Arrange pecans on top of sweet potatoes. Bake for 20 to 30 minutes, until heated through and pecans are slightly browned. Tips and Notes: For a sweeter version, drizzle 2 - 3 tablespoons Xagave over sweet potatoes and pecans before baking.
*See page 208 for nutrtitional info

Only 194 calories per serving!

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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. Makes 12 servings Serving Size: 1 cup

Ingredients: Salad: 1/2 head green cabbage 1/2 head red cabbage 2 carrots, julienned 2 cups bean sprouts 2 cups snow peas 1 red pepper, diced 2 grilled chicken breasts, cubed (optional) Dressing: 1/3 cup Xagave 1/3 cup white rice vinegar (unsweetened) 1/3 cup soy sauce* 1 tsp. fresh chopped garlic 1 tsp. fresh chopped ginger root 1 tsp. chili oil 1 tsp. toasted sesame oil Garnish: 1/4 cup toasted sesame seeds
*See page 203 for nutrtitional info

Only 103 calories per serving!

Steps: Combine all salad ingredients in a bowl and mix. Combine all dressing ingredients in a blender and blend. Pour dressing over salad mix, toss and sprinkle sesame seeds over top. Tips and Notes: This salad and dressing will taste delicious for several days. *May substitute Braggs for soy sauce. (dilute 1 part Braggs to 1 part water).

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Summer Salad & Fruit Vinaigrette page 82

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Simple Coleslaw
Great during the summer as a side dish for any barbecue. Our version, as compared to traditional recipes, uses only 1/3 cup Xagave vs. 1 cup sugar ... saving approximately 50 calories per serving!

Makes 20 servings Serving Size: 1/2 cup Ingredients: Dressing: 1/8 cup oil (canola or olive) 1/4 cup vinegar (white rice, white or apple) 1/3 cup Xagave 1/2 cup low fat miracle whip or mayonnaise 1 tsp. celery seeds 1 tsp. salt 1 tsp. pepper Salad: 1/2 head shredded green cabbage 1/2 head shredded red cabbage 2 carrots, grated Steps: Whisk dressing ingredients together until smooth and creamy. In large bowl, combine cabbages and carrots. Add dressing and mix. Refrigerate for at least 30 minutes before serving. Tips and Notes: For a thicker and tarter dressing, add juice from 1/2 lemon and 1/4 cup buttermilk. This can be mixed up to 24 hours before serving. For a quick salad, use a prepackaged coleslaw mix.
*See page 204 for nutrtitional info

HALF the calories of traditional coleslaw!

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Whole Wheat Pasta Salad


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

Only 210 calories per serving!

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Black Bean & Corn Salad with Southwestern Lime Dressing


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

Only 125 calories per serving!

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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.

Spinach Salad with Sweet Mustard Dressing


Easy to make. Super low calorie and loaded with nutrients. Makes a great snack, meal or side dish.

Only 106 calories per serving!

Makes 4 servings Dressing Ingredients: 1/4 cup light mayonnaise 2 tbsp. low fat milk 1 tbsp. prepared yellow mustard 1 tbsp. Xagave Salad Ingredients: 1 bag baby spinach (12 oz.) 1/3 red onion, thinly sliced 4 chopped hard boiled eggs Crumbled bacon (optional)

Only 104 calories per serving!

Makes 6 - 8 servings Ingredients: Salad: 1 lb. chopped fresh greens 1 seedless cucumber, diced 1 apple, chopped 6 to 8 strawberries, quartered 1/2 cup dried cranberries 1/4 cup crumbled blue cheese 1/4 cup slivered almonds Optional: Grapes, sliced pears, mandarin oranges, and candied pecans Strawberry Vinaigrette Dressing: 1/3 cup Xagave 1/3 cup white rice vinegar (unsweetened) 6 to 10 medium strawberries Steps: Combine chopped greens, cucumbers, apples, strawberries and cranberries in a large salad bowl. Blend dressing ingredients in a blender until smooth. Pour dressing over salad and toss. Garnish with crumbled blue cheese and almonds.

Steps: Blend dressing ingredients together until smooth. Toss together with spinach and onion. Top with chopped eggs and crumbled bacon. Tips and Notes: For a zestier flavor, combine 1/8 cup brown mustard, 1/8 cup light mayonnaise, 2 tbsp. Xagave and 2 tbsp. milk.
*See page 208 for nutrtitional info
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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 1 cup oil (canola or sunflower) Dash of paprika 3/4 cup white vinegar 1/2 cup Xagave 1 tsp. salt 1 tsp. pepper 1 tsp. ground mustard 1 medium onion (green, red or white) Steps: Mix all ingredients thoroughly in a blender and serve on mixed green salad. Serving size: 2 tbsp.
*See page 207 for nutrtitional info

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 jalapeo 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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Quick & Easy Gourmet Meals

Teriyaki Chicken, Salmon or Steak with Asian Salad and Brown Rice
These are quick and easy gourmet meal ideas that can be put together by simply combining recipes from the cookbook. Ingredients: 4 skinless, boneless chicken breasts (or 11/2 pounds salmon or steak) 1/2 cup Teriyaki Sauce (page 120) 2 cups cooked brown rice 4 cups Asian Cabbage & Sprout Salad (page 75) Toasted sesame seeds (for garnish) Steps: On a medium-hot grill, cook chicken breasts 6 to 7 minutes per side until cooked through. Place on plate and drizzle with Teriyaki Sauce. Serve with Asian Cabbage & Sprout Salad and brown rice. Tips and Notes: May also substitute shrimp or tofu for chicken.

Makes 4 servings

Teriyaki Chicken with Asian Cabbage & Sprout Salad


page 91

Only 375 calories for complete Teriyaki chicken, rice and salad dinner!
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Mollys Chicken Mole


If you have ever attempted to make traditional mole sauce, you know what a time-consuming task it can be. This version is so much easier and still tastes delicious. 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, Quick Grilled Veggies (page 71) and warm tortillas. Makes 6 servings Ingredients: 3 cups red onion, chopped 3 tbsp. canola oil 1 tsp. coriander seeds 1/2 tsp. aniseed 3 tbsp. chili powder 3/4 tsp. cinnamon Pinch of ground cloves 2 tbsp. Xagave 2 tbsp. unsweetened cocoa powder 2 tbsp. peanut butter 2 cups chicken broth 1 15 oz. can crushed tomatoes 2 tbsp. raisins 3 garlic cloves, minced 1 tsp. salt 2 lbs. boneless, skinless chicken breasts Optional Ingredients: 1 chopped jalapeo, seeded and deveined Steps: In a large skillet saut onion in oil for approximately 10 minutes or until golden brown. In a mortar with a pestle crush coriander seeds and aniseed. Stir them into the onions and add chili powder, cinnamon, cloves and Xagave. Cook over moderate heat, stirring for 1 minute. Stir in cocoa powder, peanut butter, chicken broth, crushed tomatoes, raisins, garlic, and salt. Simmer sauce, uncovered, stirring occasionally, for about 20 minutes. While sauce is simmering, brush chicken with oil, season with salt and pepper and broil for 10 minutes or until golden. Flip the breasts and broil them for another 10 minutes. In a blender, pure the sauce (in batches, if necessary). Transfer sauce to skillet, add chicken and simmer, uncovered, for 30 minutes. 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!

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Marinara Sauce with a Xagave Twist


This is a great base tomato sauce that is super easy to make. Its especially delicious during the summer when you can pick your own tomatoes from the garden. The Italian cooking officianado may scoff at this recipe for not blanching the tomatoes and removing the skin, but I can assure that your family will love the taste and the extra nutrients that the skin provides.

Makes 8 servings Ingredients: 16 - 20 ripe medium Roma tomatoes 1/4 cup olive oil 2 tsp. dried oregano 1 tbsp. dried basil 1 tbsp. dried roasted garlic slices (or 3 cloves) 1 tbsp. Xagave 1 tsp. sea salt 1 tsp. onion powder 1/2 tsp. fresh ground pepper 1/4 tsp. crushed red pepper 1/4 cup red or white wine
(use red with meat or white with chicken or shellfish)

Steps: Cut top of tomatoes and squeeze the seeds out, taking care to preserve as much meat of the tomato as possible. Blend tomatoes in blender, leaving the sauce slightly chunky. Combine tomato sauce, olive oil, spices and wine (optional) in pan, bring to boil and immediately reduce to a simmer for about 20 minutes (reduces to about 2/3 of original volume). Cook noodles of choice per package instructions. If cooking shellfish, cook in 2 cups white wine, 1 tbsp. minced garlic and 1 tbsp. butter; or cook sausage, chicken or tofu to desired level of doneness. Toss together noodles, sauce and seafood. Top with fresh grated parmesan cheese and serve. Tips & Notes: This sauce is so versatile that it goes well with shellfish, chicken, Italian sausage or even ground sirloin or tofu for homestyle spaghetti. Enjoy!

1 lb. pasta (fettuccini, spaghetti, fusilli, etc.)

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Teriyaki Bowl
This is a quick and easy stir fry dish which can be prepared with chicken, steak, shrimp, scallops, tofu, or no meat at all. The beauty is that any combination of vegetables can be used so use what youve got on hand. Suggested vegetables can include the following: onions, carrots, snow peas, sprouts, green or red peppers, broccoli, cabbage, shelled edamame, and summer squash. You should use at least three vegetables of different colors to make the dish interesting and tasty. Makes 6 servings Ingredients: 4 tbsp. canola oil 2 tbsp. minced garlic 1/2 tbsp. minced ginger 2 lbs. cubed meat, fish or tofu 4 cups chopped/sliced/shredded vegetables Xagave Teriyaki Sauce (page 120) 3 cups cooked brown rice Steps: Cook brown rice per instructions. In a wok or large saut pan heat oil on high for 2 minutes. Add garlic, ginger and meat of choice and saut until cooked. Add vegetables and cook for 3 to 5 minutes or until vegetables begin to brighten. Be sure not to overcook the vegetables you want them to remain firm and crisp. Add 1/4 cup Teriyaki Sauce. Mix thoroughly and immediately serve over rice. Drizzle Teriyaki Sauce over rice bowl.

Only 397 calories for a complete dinner!

Tips and Notes: For a Grilled Teriyaki Bowl, grill meat to desired level of doneness. Spray vegetables with oil and grill for 8 - 10 minutes in a grill basket. Serve over rice with Teriyaki Sauce.
*See page 209 for nutrtitional info

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Pad Thai Noodles


Makes 6 servings Serving Size: 1 cup Ingredients: 1 packet rice stick noodles (14 oz.) 2 tbsp. canola oil 2 tsp. minced garlic 1 lb. chicken (cubed) whole shrimp or tofu (cubed) 1/2 medium red onion 2 cups bean sprouts 1 cup shredded carrots 3 scallions, halved lengthwise, cut into 2 inch pieces Sauce: 1/4 cup Xagave 1/4 cup rice vinegar (unsweetened) 3 tbsp. Xagave Ketchup (page 119) 1 tbsp. soy sauce* 1 tbsp. chili sauce 1 tbsp. fresh lime juice Garnish 1/4 cup fresh chopped cilantro 1/4 cup chopped roasted peanuts Steps: Cook noodles according to package (generally, soak in warm water for 40 minutes). In a bowl or blender, mix sauce ingredients. Set aside. Heat oil on high in a wok or large skillet. Add garlic and saut for 15 seconds. Add meat or tofu if so desired and cook thoroughly. Add onion and stir for 30 seconds. Add presoaked (or cooked noodles) and sauce. Stir fry noodles and sauce for about 5 minutes or until noodles turn transparent. Add sprouts, carrots and scallions and stir fry for about 1 to 2 minutes more. Serve and garnish with cilantro and peanuts. 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!

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

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Kansas City Jambalaya


We call it Kansas City Jambalaya because we use our Kansas City Barbecue Sauce (page 126). Quick and easy, 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. Serve directly from pan to plate. Guaranteed to become a new family favorite! Makes 6 - 8 servings Serving Size: 1 cup Ingredients: 2 cups brown rice 2 cups water 1 16 oz. can of red kidney beans (with juice) 1/2 onion, finely chopped 1/2 carrot, finely chopped 1/2 green pepper, finely chopped 2 tbsp. garlic (about 4 cloves, finely chopped) 1 tsp. each salt and pepper 2 tsp. crushed red pepper 1/4 cup Kansas City Barbecue Sauce (page 126) 1 chicken breast or thighs, cut into 1/2 pieces 1 Italian or Andalusian sausage, sliced into 1/4 pieces 1/4 lb. shrimp, peeled and deveined

Steps: Put all ingredients into a pressure cooker or rice cooker. Bring to pressure and cook for 20 minutes in a pressure cooker or as instructed with a rice cooker. Serve hot, directly from pan to plate. Tips and Notes: This is one of those dishes known as what can I make with what I have in the refrigerator and no time to go the store? If you do not have some of the ingredients, its ok to substitute such as celery, red peppers, tomatoes and mushrooms, for your vegetables. This is one of those recipes that you need to make your own so have courage and go for it. I do recommend a pressure cooker.
*See page 205 for nutrtitional info

Only 427 calories for dinner!

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Pizza Dough
This pizza dough recipe is amazingly simple and only takes about 10 minutes! Use for our Grilled Vegetarian Pizza (page 104), BBQ Chicken Pizza (page 105) or top it with your favorite pizza sauce and toppings! Makes one large or two small pizzas Ingredients: Pizza Dough: 1 tbsp. Xagave 1 cups warm water (115F) 1 envelope active dry yeast 3 cups whole wheat pastry flour* 1 tsp. salt 1/4 cup extra virgin olive oil Steps: Combine warm water with Xagave and yeast and stir until it dissolves. Let stand in warm place until a thin layer of foam covers the surface (about 5 minutes). If mixture is clumpy or clear, throw away and start over with a new package of yeast. In a mixer or food processor combine flour, salt, 1/8 cup olive oil and water/yeast mixture. Blend until dough forms a ball. Divide ball into 2 equal balls. With a rolling pin, roll both out into rounds for 2 pizzas. Lightly brush dough with olive oil.
*See page 206 for nutrtitional info

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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. can of tomato sauce 1 cup of Kansas City Barbecue Sauce (page 126) 1 - 2 cups mozzarella cheese 1/2 lb. of chicken, cooked and shredded 1/4 to 1/2 red onion, sliced thin 1/2 bunch of fresh cilantro, coarsely chopped

Makes 8 servings Ingredients: Pizza Dough: 1 pizza dough recipe (page 102) Sauce: 1 tbsp. extra virgin olive oil 2 cloves minced garlic 1 12 oz. can tomato sauce 1 tsp. Xagave 1/2 tsp. basil 1/2 tsp. oregano Topping: 1 - 2 cups shredded mozzarella (or a pizza blend) 1/4 cup grated Parmesan or Romano 1/4 onion thinly sliced 6 - 8 mushrooms, thinly sliced 10 - 12 olives, thinly sliced 1 tbsp. capers (optional) Steps: Heat gas grill burners on high, covered, 10 minutes and reduce to medium. Sauce: In a small sauce pan heat olive oil, add garlic and cook until golden. Add tomato sauce, Xagave, basil and oregano and simmer for 5 minutes. Pizza: With grill on medium heat, carefully place dough rounds, oiled sides down, onto middle of grill rack and brush top of each with oil. Grill crusts, uncovered, until undersides are golden brown - make sure to keep crusts moving so that they do not burn - 2 to 4 minutes. Flip crusts over with tongs and a spatula and top each crust with half of tomato sauce, spreading evenly over dough and leaving a 1/2 inch border around edge. Sprinkle cheese evenly over sauce and arrange onions, mushrooms and olives on top. Reduce heat to low and grill pizzas, covered with grill lid, until undersides are golden brown and cheese is melted, about 3 - 5 minutes.
*See page 206 for nutrtitional info

Steps: Preheat oven to 400F. Prepare pizza dough (page 102). Mix equal parts tomato sauce and Kansas City Barbecue Sauce. Spread sauce on uncooked pizza dough. Evenly distribute cheese, chicken, and red onions. Cook pizza for 20 to 25 minutes. Top with fresh cilantro and serve.

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Maple Glazed Holiday Ham


Just like Thanksgiving is not Thanksgiving without Roasted Turkey, Christmas is not Christmas without Maple Glazed Ham. 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 - 24 servings Ingredients: 1 (12-to 14-pounds) boneless or semiboneless fully cooked ham Glaze Ingredients: 3 tbsp. butter, melted 1/2 tsp. thyme, ground 1 tsp. fresh ginger, minced 1/4 cup cider vinegar 1/4 cup Xagave 1/4 cup pineapple juice, unsweetened 2 tbsp. Better Than Maple Maple Syrup (page 47)
*See page 205 for nutrtitional info

Steps: Preheat oven to 350F with rack in lower third. Peel off and discard any rind or skin from ham, leaving 1/4 inch of fat on ham. Score fat on top of ham in a crosshatch pattern without cutting into meat. Cover ham with parchment paper, then cover roasting pan with foil. Bake 1 hours. In a blender mix all glaze ingredients. Pour glaze into sauce pan and simmer for 7 to 10 minutes. After ham has baked about 1 hours, uncover ham and baste with about the glaze. Discard foil and parchment paper. If there is no liquid in roasting pan, add 1 cup of water to prevent glaze from burning. Bake another hour, repeating the basting process each 30 minutes. Use of the remaining glaze each time. Remove from oven and serve.

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Turkey, Brie & Apple Sandwich with Sweet Mustard


Makes 6 servings Mustard Spread Ingredients: 1/4 cup light mayonnaise 1 tbsp. prepared yellow mustard 1 tbsp. Xagave Sandwich Ingredients: 1 whole wheat baguette 12 oz. sliced turkey 4 oz. brie cheese baby spinach (approx. 25 leaves) 1 Granny Smith apple, sliced Steps: Combine Mustard Spread ingredients in a bowl and stir until blended. Slice baguette lengthwise. Arrange turkey, brie, and apples on baguette. Only 374 calories for lunch! Spread Sweet Mustard on baguette and top with spinach. Slice into sandwich size servings.
*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. Make sure that you make extra because it tastes better on the second and third day. Makes 20 servings Serving size: 2 tacos 4 to 5 lbs. pork shoulder or pork butt, cut into 1 lb. chunks 40 fresh corn tortillas Marinade: 1 to 2 cups fresh pineapple 1/2 cup soy sauce* 1/4 cup balsamic vinegar 3 tbsp. olive oil 2/3 cup Xagave 1 tbsp. fresh ginger 1 large sweet onion 1 bunch fresh cilantro 3 jalapeo, seeded 8 cloves garlic Only 160 calories per taco!

Steps: Pulse all marinade ingredients in a blender and blend until slightly chunky.

Put pork into slow cooker or pressure cooker and add marinade. Cook in pressure cooker for 1 hour and in slow cooker for 6 hours on high. Shred pork using two forks. Serve with corn tortillas and Pineapple Mango Salsa (below).
*See page 209 for nutrtitional info

Pineapple Mango Salsa


Ingredients: 3 cups fresh mango, chopped 3 cups of fresh pineapple, chopped 1 jalapeo, finely chopped 1/2 red onion, finely chopped 2/3 bunch of cilantro, finely chopped 2 tbsp. Xagave 2 tbsp. fresh lime juice
*May substitute BraggsTM for soy sauce. (dilute 1 part Braggs to 1 part water).

Steps: Mix all ingredients in bowl and serve over Pulled Pork, grilled fish or chicken.
*See page 207 for nutrtitional info

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Amazing Chili
This is such an amazing recipe for chili and is easy to prepare. It is delicious on a cool night served with Cornbread (page 63) Makes 10 servings Serving Size: 1 cup Ingredients: 2 tbsp. olive oil 1 small red onion, chopped 2 cloves garlic, minced 1 lb. ground sirloin 1 red pepper, chopped 1 green pepper, chopped 1 - 2 jalapeos, deveined, seeded & minced 1 28 oz. can crushed tomatoes 3 cups vegetable broth 1 15 oz. can black beans, rinsed & drained 1 15 oz. can white beans, rinsed & drained 2 tbsp. cumin 2 tbsp. coriander 3 tbsp. chili powder 1 tbsp. sea salt, or to taste 1 oz. unsweetened baking chocolate 2 tbsp. Xagave 1 bunch fresh cilantro
*See page 204 for nutrtitional info

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). Makes 8 servings Ingredients: Meat: 8 pork chops (approx. 2 lbs.) Kosher salt Pepper Only 384 calories per serving! Sauce: 1 lb. Bing or Rainier cherries, pitted and chopped 2 shallots, thinly sliced 1/2 cup chicken broth 3 tbsp. Xagave 2 tsp. orange or lemon zest 1 tbsp. balsamic vinegar 1/8 tsp. crushed red pepper flakes

Only 285 calories per serving!

Steps: In a 5 quart pot cook onions until soft, about 4 minutes. Add garlic and cook for 4 more minutes. Crumble in ground sirloin and cook until slightly browned. Drain excess grease. Stir in peppers and cook for 5 minutes. Add crushed tomatoes and vegetable broth and bring to a simmer. Stir in the beans, spices, chocolate and Xagave. Stirring occasionally, cook over low heat for 20 - 30 minutes. If chili gets too thick add extra vegetable broth. Serve warm with a dollop of sour cream, fresh cilantro and a piece of Cornbread (page 63). Tips and Notes: For a lower fat version, replace ground sirloin with veggie grounds (a soy product). I have made this many times and not even the diehard carnivores can tell the difference!

Steps: Lightly salt and pepper pork chops. Grill or saut the pork chops to desired level of doneness. In a separate pan, add sauce ingredients and bring to a boil. Immediately reduce heat and simmer for 6 to 8 minutes or until sauce thickens. Pour sauce over meat and serve. Tips and Notes: Serve with steamed or grilled french green beans.
*See page 207 for nutrtitional info

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easy gourmet meals

easy gourmet meals

111

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. shredded Jalisco cheese (or Monterey Jack) 1 lb. shrimp, shelled and deveined (medium size) Mexican seasoning (available in most supermarkets) 1 tbsp. lime juice 2 tbsp. olive oil 1/2 head cabbage, shredded Mango Salsa
*See page 209 for nutrtitional info

Steps: In a large skillet, saut shrimp in oil until pink. Season with Mexican seasoning and lime juice. Heat a large griddle to medium. Lightly spray tortilla on both sides with oil. When griddle is hot, put the tortillas on the griddle and cook until lightly browned and slightly crisp (approximately 2 minutes). Turn the tortillas over and spread cheese on top. Continue cooking until cheese begins to melt. Remove from griddle, use 2 to 4 shrimp per tortilla, garnish with cabbage, top with Mango Salsa and serve.

Mango Salsa
Makes 12 servings Serving Size: 1/4 cup Ingredients: 2 cups fresh mango, cut into 1/2 inch cubes 1/2 medium red onion, finely chopped 1/2 bunch cilantro, chopped 1 jalapeo, seeded and minced 3 tbsp. Xagave 1 tbsp. fresh lime juice 1/2 tsp. salt Steps: Mix mango, red onion, cilantro, and jalapeo. Mix Xagave, lime juice and salt. Combine Xagave mixture with mango mixture and serve. Tips and Notes: This salsa works great as a side dish with a big bowl of fresh tortilla chips or with any Mexican plate!
*See page 207 for nutrtitional info

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easy gourmet meals

113

Grilled Mahi-Mahi with Grapefruit, Avocado & Spinach Salad


This is an incredible combination. The first time that I prepared this dish was in Mexico after I caught a Dorado. We grilled it that night and served it on a bed of spinach with the grapefruit salad dressing. Delicious, 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. Grill in pan or on barbecue on medium-high heat. Grill meat until cooked through and opaque, about 5 minutes per side. Dressing: Put all ingredients into blender and blend. Salad Preparation: Mix spinach, avocado and grapefruit. Mix dressing with salad and reserve some dressing to pour over fish. Serve: Divide the salad amongst the plates. Place the fish on top and drizzle with reserved dressing.
*See page 205 for nutrtitional info

Makes 4 servings Ingredients: Fish: 4 6-oz. pieces mahi-mahi, skin removed (may substitute swordfish or tuna) Dressing: 1/3 cup fresh grapefruit juice 1/3 cup white rice vinegar (unsweetened) 1/3 cup Xagave 2 tbsp. fresh lime juice 2 tbsp. olive oil 1 tsp. kosher salt 1 tsp. pepper Salad: 2 bunches spinach, mixed greens equivalent or combination of both 1 grapefruit, peeled with white pith removed and cut into 1/4 inch rounds 1 avocado, cut into chunks 2 scallions, trimmed and thinly sliced

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Glazed Turkey
It is not Thanksgiving without Turkey in my house and I love this recipe. The brine needs to be prepared and the turkey marinated the day before. It goes fantastic with the Cranberry Sauce (page 122) and the Bourbon Mashed Sweet Potatoes (page 73). Of course the best part of Thanksgiving is the leftovers and I would definitely suggest Mollys Mole (page 92) and use the leftover turkey meat, in place of chicken, or the Turkey, Brie & Apple Sandwich (page 108) the possibilities are making me hungry just thinking about them! Makes 20 servings Ingredients: 1 19- to 20-lb. turkey; neck, heart & gizzard removed 8 qts. water 2 cups coarse salt 2/3 cup Xagave 2 bunches fresh thyme 1 tbsp. rosemary 8 large garlic cloves, peeled 2 tbsp. coarse black pepper 2 lemons, halved 2 tbsp. olive oil 5 cups chicken broth For Gravy: 2 tbsp. cornstarch 4 - 6 oz. water
*See page 209 for nutrtitional info

Approximately 400 calories per serving!

Glazed Cedar Plank Salmon


This dish is such a great one for dinner parties - it looks beautiful, has amazing flavor and wont keep you busy in the kitchen all night! Makes 6 servings Ingredients: 2/3 cup Xagave 2 tbsp. finely chopped ginger 3 tbsp. fresh lime juice 3 tbsp. 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). Rinse turkey and place in stockpot lined with plastic bag. In a blender, combine 1 quart of water, salt, Xagave, 1 bunch of fresh thyme, rosemary, garlic and pepper. Blend and pour over turkey with balance of water (7 quarts). Gather bag tightly around turkey so that the turkey is evenly covered with brine. Refrigerate turkey in brine for 12 - 18 hours. Cooking the Bird: Position rack in bottom third of oven. Preheat to 350F. Drain turkey well; discard brine and pat dry inside and out. Squeeze lemon juice into main cavity. Add lemon rinds and 1 bunch fresh thyme to main cavity. Tuck wings under turkey and tie legs together to hold shape. Place turkey on rack set in large roasting pan. Brush turkey with oil and top with rosemary. Roast turkey for 1 hour and baste with 1 cup chicken broth and continue to baste with chicken broth every 30 minutes until turkey is deep brown and thermometer inserted into thickest part of thigh registers 180F, about 2 1/2 hours. If turkey begins to burn on top, cover with aluminum foil. Transfer turkey to platter. Tent turkey loosely with foil and let stand 30 minutes. Pour pan juices into large glass measuring cup. Spoon off fat; reserve juices. Making the Gravy: Pour reserve juices into a large pan and bring to a simmer. Mix 2 heaping tbsp. cornstarch with 4 to 6 ounces of water and whisk into the juices. Stir until juices thicken into gravy and add salt and pepper to taste.

Steps: In a small heavy saucepan simmer on low heat Xagave, ginger, lime juice, soy sauce and garlic until reduced to about 1/2 cup, about 30 minutes. Set aside. Preheat oven to 350F. Lightly oil cedar plank and heat in middle of oven for 15 minutes. Put salmon, skin side down, on cedar and brush with half of the glaze. Season salmon with salt and pepper and roast in middle of oven until cooked through, about 30 - 35 minutes. Cut salmon into 6 pieces. Drizzle each salmon piece with warm sauce.

Tips and Notes: Glaze may be made 2 days ahead and refrigerated. Warm before using. Make sure to put a baking sheet under the cedar because it can drip. Serve with mashed potatoes and roasted asparagus.
*See page 204 for nutrtitional info

*May substitute BraggsTM for soy sauce. (dilute 1 part Braggs to 1 part water).
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Sauces
Tangy Ketchup
The leading brands of ketchup are loaded high fructose corn syrup. Here is a delicious alternative that kids and adults will both enjoy.

Ingredients: 2 6 oz. can tomato paste 1 8 oz. can tomato sauce 1/4 cup water 1/4 cup Xagave 1 tsp. salt 1/4 tsp. cumin 1/2 tsp. dry mustard 1/2 tsp. garlic powder 1/2 tsp. onion powder 1/2 tsp. chili powder Pinch of cinnamon (optional) 3 tbsp. cider vinegar 3 tbsp. white wine vinegar Steps: Mix all ingredients in a blender and blend until smooth. Store in a plastic squeeze bottle. Will store in the refrigerator for several weeks. Tips and Notes: For a sweeter ketchup, add extra Xagave. For a spicy version, cayenne pepper gives it a bit more kick!

About 1/2 the calories of the leading brand of ketchup!

Classic Cranberry Sauce 118


sauces

Serving size: 1 tbsp.

*See page 205 for nutrtitional info


sauces

page 122

119

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

Half the calories of traditional teriyaki sauce!

120

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

121

Classic Cranberry Sauce


I love cranberry sauce as a side dish with turkey or chicken and not just at Thanksgiving or Christmas. Cranberries are loaded with antioxidants and are very good for you. The problem is that canned cranberry sauce is loaded with sugar. 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. bag cranberries (2 cups frozen) 1 cup water 2/3 cup Xagave Steps: Bring cranberries, water and Xagave to a boil, reduce temperature to simmer for 5 to 6 minutes until cranberries pop and sauce thickens.
*See page 207 for nutrtitional info

Apricot Ginger Glaze


This is a great glaze over chicken or pork. My kids even use it as a dipping sauce for grilled shrimp and coconut shrimp. Ingredients: 1/2 cup water 4 to 5 apricots, pitted 2 tbsp. Xagave 1 tsp. fresh ginger, grated 1 tsp. fresh garlic, minced 1 tsp. balsamic vinegar Steps: Put all ingredients into a blender and blend on high until smooth. Pour glaze into pot and bring to a boil. Reduce heat and simmer for 4 to 5 minutes. Serve hot over pork or chicken. Tips and Notes: If you prefer the glaze a little thicker, mix 2 tbsp. cornstarch with 2 tbsp. water and stir into glaze while glaze is simmering. Reduce heat to low once the sauce has thickened. Serving size: 2 tbsp.
*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. of orange zest.

1 lb. Bing or Ranier cherries, pitted and chopped 2 shallots, thinly sliced 1/2 cup chicken broth 3 tbsp. Xagave 2 tsp. orange or lemon zest 1 tbsp. balsamic vinegar 1/8 tsp. crushed red pepper flakes Steps: In a saut pan, add ingredients and bring to a boil. Immediately reduce heat and simmer for 6 to 8 minutes or until sauce thickens. Serving size: 2 tbsp.
sauces

Lemon Cranberry Sauce

Exchange 1/4 cup lemon juice for 1/4 water in the Classic Recipe and 2 tsp. of lemon zest.

Pomegranate Cranberry Sauce

Add 1/4 cup of pomegranate seeds to the Classic Recipe.

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Apricot Chipotle Barbecue Sauce


by Chef Brad
Ingredients: 1 large onion 2 cups fresh apricots 4 garlic cloves, crushed 1 small can green chilis Steps: Chop onion and apricots; saut in oil and add garlic. Add chilis and remaining ingredients, simmer for 12 minutes. Puree and add crushed peppers. Simmer on low heat until thick. Serving size: 1 tbsp.

Sweet Mustard Sauce


Excellent as a dip for ham, pretzels and vegetables or as a sandwich spread. Ingredients: *See page 207 for nutrtitional info 1/4 cup light mayonnaise 1 tbsp. prepared yellow mustard 1 tbsp. Xagave Whisk all ingredients together until smooth. Serving size: 1 tbsp.

This sauce is so delicious that it goes great with almost anything! Try it with raw celery & peppers, grilled vegetables, salmon or chicken. Also great drizzled over rice. Ingredients: 1 tbsp. Xagave 4 tbsp. peanut butter 2 tbsp. fresh lime juice 1 tsp. fresh minced ginger 1 clove minced garlic 1/2 cup low fat coconut milk 3 tbsp. soy sauce* Crushed red pepper to taste

Peanut Sauce

1 chipotle chili, canned, chopped 3 tbsp. sesame oil 1/4 cup balsamic vinegar 2 tbsp. olive oil 1 cups Xagave 1 tbsp. crushed peppers 1 tsp. salt

Zesty Mustard Sauce


Excellent as a dip for ham, pretzels and vegetables or as a sandwich spread. Ingredients: *See page 208 for nutrtitional info 4 tbsp. light mayonnaise 4 tbsp. Dijon mustard 2 tbsp. Xagave Whisk all ingredients together until smooth. Serving size: 1 tbsp.
sauces

Half the sugar of traditional peanut sauce!

Steps: Put all ingredients in blender and blend until smooth. Serving size: 1 tbsp.
*See page 207 for nutrtitional info

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Kansas City Barbecue Sauce


This is a dark, rich and thick barbecue sauce that is great on chicken, pork or beef.

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. fresh ginger, grated 1 tsp. salt and pepper Steps: Mix all ingredients in a blender. Place

Ingredients: 2 cups tomato sauce 1/2 cup water 1/2 cup balsamic vinegar 1/3 cup Xagave 1/2 tbsp. onion powder 1/2 tbsp. garlic powder 1/2 tsp. salt 1 tbsp. yellow mustard 1/4 cup Worcestershire sauce

Steps: Combine all ingredients in a blender and blend until smooth. Pour into a sauce pan and bring to a boil, immediately reduce to a simmer and let simmer for 45 minutes or until desired level of thickness. Stores well in the refrigerator for weeks. Serving size: 1 tbsp. Half the calories of traditional BBQ sauce!
*See page 203 for nutrtitional info

round steak, flank steak, London broil, or other meat in marinade over night. Grill on hot grill to desired level of doneness. Simmer leftover marinade until nice and thick. Serve as sauce on side. Serving size: 1 tbsp.
*See page 205 for nutrtitional info

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Healthy Desserts
Chocolate Cake and Chocolate Icing
If you love dark chocolate, youll love the taste and texture of this cake! The traditional recipe calls for 2 cups of sugar for the cake. Our recipe calls for only 11/3 cups of Xagave. The traditional icing recipe has 3 cups of powdered sugar while our recipe uses only 2/3 cup of Xagave which saves 1200 calories over the traditional sugar recipe. Makes 16 servings Saves Ingredients: 1200 calories over Chocolate Icing: traditional recipe! 2/3 cup Xagave 1 stick butter (1/2 cup) 1/3 cup cream, milk or hot water (use cream for more of a milk chocolate flavor) 2/3 cup cocoa *See page 203 for nutrtitional info Cake: Dry Ingredients: 13/4 cups whole wheat pastry flour* 3/4 cup cocoa 1 tsp. baking powder 1 tsp. baking soda 1/2 tsp. salt Wet Ingredients: 11/3 cup Xagave 2 eggs 1 cup low fat milk 1/2 cup butter or canola oil 2 tsp. vanilla 1 cup water (boiling) Icing Steps: Mix cream and cocoa with hand mixer or in a blender until smooth and creamy. Add butter and Xagave and mix for another minute or two until smooth. Refrigerate icing while cake is cooking and cooling. Spread icing on cake after cake has cooled.
*See page 29 for whole grain flour options

Cake Steps: Preheat oven to 325F. Combine dry ingredients. Mix wet ingredients - mixing the hot water in last. Beat with hand mixer for 2 minutes. Batter will be thin. Pour batter into either two 9 inch rounds or one 9 x 13 inch pan (or you can make cupcakes filling each about 2/3 full). Bake for 30 to 35 minutes or until toothpick inserted comes out clean. Let cool for 30 minutes before icing. Tips and Notes: For the icing, we recommend blending the cocoa, cream, butter and Xagave in a blender until creamy smooth. If you use water or milk in lieu of cream, the icing will be a dark chocolate flavor. I prefer the dark chocolate as will most adults, but children seem to prefer the milk chocolate flavor. Both are delicious.
Desserts

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Strawberry Pie and Peach Pie


Desserts

page 149 & 148

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Blueberry Lemon Bundt Cake


My wifes favorite. She likes me to make this for her on her birthday every year.

Makes 16 servings Ingredients: Cake: 3 cups whole wheat pastry flour* 1 tsp. baking powder 1/4 tsp. baking soda 1/4 tsp. salt 1 cup unsalted butter (room temp.) 1 cup Xagave 4 eggs 2 tbsp. fresh lemon juice 1 tbsp. lemon zest 1 tsp. vanilla 1/2 cup buttermilk 1 cups blueberries Glaze: 1/3 cup Xagave 4 tbsp. lemon juice 1 tbsp. lemon zest 1 tbsp. cornstarch

Steps: Preheat oven to 325F. Butter and flour a 12-cup bundt pan. In a large bowl, whisk flour, baking powder, baking soda and salt. Set aside. In another bowl, beat butter until smooth, add Xagave and beat until smooth. In another bowl, whip eggs and fold into butter and Xagave mixture. Add lemon juice and lemon zest. Beat flour mixture into egg mixture in three steps, adding buttermilk with each step. Beat complete mixture for two minutes. Fold in blueberries and spoon complete mixture into bundt pan. Bake at 325F for 50 minutes or until toothpick inserted into cake comes out clean. Remove cake when done, remove from pan and put on cooling rack for 20 minutes. In a small bowl, mix Xagave and lemon juice. Add cornstarch for white color and as thickening agent. Add lemon zest. Pour over cake decoratively. Tips and Notes: This cake is absolutely delicious. You can mix butter, Xagave and eggs in one bowl if you like. If you would like a lighter version of the cake, whip 4 egg whites together until slightly thickened. Fold into butter and Xagave mixture.
*See page 203 for nutrtitional info *See page 29 for whole grain flour options
Desserts

Saves 3/4 cup sugar over traditional recipe!

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Desserts

131

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 1 cups Xagave 3 eggs 2 tsp. vanilla 2 tsp. baking soda 1 tsp. salt 1 cup unsweetened coconut 2 cups grated carrots 2 cups crushed pineapple (with juice) 2 tsp. cinnamon 1 cup chopped nuts (walnuts or pecans) 3 cups whole wheat pastry flour* Steps: Preheat oven to 325F. Mix all the ingredients in a bowl and stir until smooth. Pour into greased 9 x 13 inch pan. Bake at 325F for 50 - 60 minutes. Let cool and frost with Cream Cheese Frosting. 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, saves you 3,000 calories over the sugar equivalent and tastes better.

Cream Cheese Frosting


Ingredients: 1/4 cup unsalted butter at room temperature 8 oz. cream cheese at room temperature 1 tbsp. lemon juice 2/3 cup Xagave
*See page 29 for whole grain flour options

Steps: With an electric mixer, blend all ingredients together until smooth. Refrigerate until ready to use. Tips and Notes: Use as a frosting on carrot cake, chocolate cake, brownies, zucchini bread and banana bread.
*See page 204 for nutrtitional info
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Desserts

133

Whole Grain Peach Cobbler


This is incredibly delicious and simple to make. I recommend using the spelt, barley and brown rice flour (see page 29). The original recipe calls for 2 1/2 cups of sugar; our recipe uses only 3/4 cup of Xagave and saves about 1400 calories! Makes 12 servings Ingredients: Filling: 6 to 8 peaches, sliced 1/2 cup water 1/2 cup Xagave 3 tbsp. 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. salt 2 tsp. baking powder Steps: Preheat oven to 400F. In a sauce pan, mix peaches, water and Xagave, bring to a boil and reduce to simmer. Stir in flour until blended and sauce thickens. Add salt, cinnamon, allspice, and nutmeg. Cook until peaches begin to soften (about 2 to 3 minutes). Pour filling into 8 x 11 baking dish. Mix topping in a small mixing bowl until lumpy like biscuit batter. Pour topping over peaches. Bake in oven for 15 to 20 minutes or until crust is slightly golden brown. May be served hot or cold. Keeps well in the refrigerator for 1 - 2 days. Serve with Xagave Sweetened Whipped Cream (page 165).
*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, softened 3/4 cup Xagave 2 eggs 1 tbsp. vanilla 21/4 cup whole wheat pastry flour* 1/2 tsp. baking soda 1 tsp. salt 2 cups semisweet chocolate chips 1/2 cup chopped pecans (optional) Steps: Preheat oven to 350F. In a large bowl, combine butter, Xagave, eggs and vanilla, mixing thoroughly. Mix in flour, baking soda and salt, stirring until smooth. Stir in the chocolate chips and pecans. Drop by teaspoonfuls onto a cookie sheet about 1 inch apart, flatten and bake for 7 - 10 minutes. 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. For a completely sugar free version, try sugar free chocolate chips. For a lower fat version, replace the 1/2 cup butter with 2 tbsp. butter and 4 tbsp. apple sauce.
*See page 29 for whole grain flour options *See page 204 for nutrtitional info

Only 136 calories per serving!

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135

Saves half the sugar over traditional recipe!

Pumpkin Chocolate Chip Whole Grain Cookies


A light and fluffy pumpkin cookie that is absolutely delicious. This is a five star recipe for pumpkin lovers and its very easy to make.

Oatmeal Cookies
Theres nothing better than warm, fresh baked cookies after a long day of school! These cookies are delicious, healthy and a make great snack. Makes 24 cookies Ingredients: 1 cup butter, softened 11/4 cups Xagave 2 eggs 1 tbsp. vanilla 2 cups whole wheat pastry flour* 1/2 tsp. baking soda 1 tsp. salt 1 tsp. ground cinnamon 3 cups quick cooking oats 1 cup raisins or chocolate chips

Makes 24 large cookies Ingredients: 1 15 oz. can pumpkin puree 4 eggs 1/2 cup butter, melted 1 cups Xagave 1 tsp. vanilla 3 cups flour* 2 tsp. baking powder 2 tsp. baking soda 1 tsp. salt 1 tsp. cinnamon 1 tsp. ground nutmeg 1/4 tsp. ground cloves 2 cups milk chocolate chips 1-2 cups rolled oats (optional)

Steps: Preheat oven to 325F. Mix pumpkin, eggs, butter, Xagave and vanilla with electric blender until smooth. Add flour, baking powder, salt, cinnamon, nutmeg and cloves and mix with pumpkin mixture. Add chocolate chips and oats (optional). Scoop about 6 cookies per cookie sheet, leaving 2 to 3 inches between cookies. Bake at 325F for 18 minutes or until toothpick inserted comes out clean. Tips and Notes: For a crunchier cookie, add rolled oats. Extra delicious with spelt, barley and brown rice flour blend.*
*See page 207 for nutrtitional info *See page 29 for whole grain flour options

Steps: Preheat the oven to 350F. In a medium bowl, cream together butter, Xagave, eggs and vanilla. Combine flour, baking soda, salt and cinnamon. Stir dry ingredients into the creamed mixture. Mix in oats. Cover and chill dough for at least one hour. Grease cookie sheet. Drop by spoonful 2 inches apart on cookie sheet and flatten each cookie. Bake for 8 to 10 minutes. Allow cookies to cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.
*See page 206 for nutrtitional info

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Desserts

*See page 29 for whole grain flour options

Desserts

137

Mascarpone and Pear Galette


The first time I had this was while staying with friends, Andrew and Elizabeth Scoggin, in Boise, Idaho. It was such a sensational dessert that for six months I hounded Liz for the recipe. I hope you enjoy it as much as I did!

Makes 12 servings Ingredients: 1 sheet puff pastry, thawed in the refrigerator 1/2 lb. mascarpone cheese 2/3 cup Xagave nectar 2 eggs 3/4 cup heavy cream Dash of salt 1/2 tsp. vanilla 3 Bosc pears, cored and thinly sliced Steps: Preheat the oven to 375F. Unfold the sheet of puff pastry, and fit it into a large round tart pan, (12 x 12), pinch edges to form generous rim. In a bowl, whisk together the cheese, the eggs, Xagave, cream, salt and vanilla until a smooth creamy filling is made. Spread this over the bottom of the pastry. Arrange sliced pears in a concentric circle on top of cheese layer. Bake until the pastry is puffed and browned and the pears are lightly golden, about 30 minutes. Remove from oven, and let rest for 10 minutes. Only 153 calories per serving! Serve warm or at room temperature, cut into wedges.
*See page 205 for nutrtitional info

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Desserts

Desserts

139

Gingerpuff Cookies
Same great gingery taste without the snap. These slightly cakier cookies have a wonderful texture and are sure to be the hit of any holiday party. Makes 16 brownies

Chocolate Brownies
Thanks to David DiCorpo and The Cooks Warehouse in Atlanta, Georgia (Brookhaven) for sharing their trademark brownie recipe. These delicious brownies are heavenly when paired with Xagave Ice Cream (page 161). Ingredients: 4 oz. of high quality 99% unsweetened chocolate 6 tbsp. unsalted butter 1 cup Xagave 3 eggs 1 tsp. vanilla 1/3 tsp. salt 1/2 cup whole wheat pastry flour* Optional: 2 oz. grated semi-sweet chocolate

Saves half the sugar of traditional recipe!

Makes 24 cookies Ingredients: 2 1/4 cups whole wheat pasty flour 1 tsp. baking soda 2 tsp. ground ginger 1 tsp. ground cinnamon 1/2 tsp. ground cloves 1 sticks (3/4 cup) butter, melted 2/3 cup Xagave 1/4 cup molasses (the darker the better) 1 large egg Mix flour, baking soda, ginger, cinnamon and cloves in a large boil. In a separate bowl whisk together butter, Xagave, molasses and egg. Combine flour mixture and butter mixture and stir until creamy.Cover and chill for at least one hour. Apply parchment paper to cookie sheet and lightly spray with oil. Spoon by tablespoon-size balls onto the cookie sheet, 2 to 3 apart. Bake for 12 minutes, let cool for 2 to 3 minutes and move to cooling rack.
*See page 29 for whole grain flour options

Steps: Preheat the oven to 325F.


*See page 204 for nutrtitional info

Steps: Preheat oven to 325F. Grease a 9 x 9 inch baking pan. Place unsweetened chocolate and butter into a large stainless steel bowl or the top of a double boiler and set over a pan of gently simmering water. Stir occasionally until melted and smooth. Remove from heat. Mix the Xagave and vanilla into the melted chocolate. Beat in the eggs. Fold in flour and salt and mix until smooth. Pour the batter into greased pan and bake for 30 to 40 minutes or until a toothpick inserted in the center comes out clean. Top with coarsely grated semi-sweet chocolate. *See page 203 for nutrtitional info
*See page 29 for whole grain flour options

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Desserts

141

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 3,000 calories by using Xagave instead of sugar.

Makes 24 servings Cake: Wet Ingredients: 1 cup buttermilk 1/2 cup butter 4 tbsp. cocoa 1/2 cup low fat sour cream 1 tsp. vanilla 2 eggs 1 tsp. cinnamon (optional) 1 cups Xagave Dry Ingredients: 3 cups whole wheat pastry flour* 1 tsp. salt 1 tsp. baking soda Glaze Ingredients: 1/2 cup butter 1/2 cup half & half 4 tbsp. cocoa 1/2 tsp. cinnamon 2/3 cup Xagave Steps: Cake: In a small sauce pan, bring buttermilk, butter and cocoa to a boil. Let cool. Mix in sour cream, vanilla, eggs, cinnamon and Xagave. In a separate mixing bowl, mix flour, salt and baking soda. Combine the wet ingredients with the dry ingredients. Pour into greased 12 x 17 jelly roll pan and cook at 325F for 20 to 25 minutes or until toothpick inserted comes out clean. Glaze: In a small sauce pan, combine glaze ingredients and bring to a boil. Whisk until smooth. Let cool for a few minutes. Pour the glaze over the sheet cake while the sheet cake is still warm so the glaze soaks into the cake. Best when served immediately. Optional: Sprinkle slivered almonds, chopped walnuts or pecans on top.
*See page 209 for nutrtitional info

Saves over 3000 calories per recipe!

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Desserts

*See page 29 for whole grain flour options

Desserts

143

aka Creme Carmel

Flan

Poached Pears with Cabernet Reduction


This dessert was a Roman favorite so naturally it includes red wine. Simple and elegant, this will be the hit of your next dinner party. Makes 6 servings Serving Size: One Pear Ingredients: 6 Bosc Pears, 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. 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. Ingredients: 3 eggs 1 cups milk 2/3 cup Xagave 1 tsp. vanilla 1/4 tsp. cinnamon

Steps: Place four 6-ounce custard cups in 8 x 8 baking dish. In a small saut pan, heat 1/3 cup Xagave and 1 tsp. cinnamon, while stirring frequently, bring to gentle boil and continue cooking until color deepens slightly. Pour equal amounts into custard cups. Combine eggs, milk, 1/3 cup Xagave and vanilla. Whisk together until mixed but not foamy. Pour egg mixture into custard cups. Place baking dish on middle rack of oven; pour boiling water into baking dish around custard cups to 1-inch depth. Bake at 325F for 40 to 45 minutes or until knife inserted in center comes out clean. Loosen edges of individual custards with a sharp knife; invert onto dessert plates and serve immediately.

Steps: Slice the oranges crosswise in 1/4 thick and line bottom of large pot. Peel pears, leaving the stem on. Slice off bottom of pear so that it can sit flat on the orange slice. Pour wine, Xagave, orange juice, cinnamon, cloves, allspice and bottoms of pears into blender and liquefy. Pour wine mixture over pears and bring to boil and immediately reduce to simmer on medium heat. Depending on the ripeness of the pear, simmer for 15 to 20 minutes or until the pears are soft, but not mushy. Remove pears and oranges from pot and put in separate bowl, standing upright. Simmer the wine mixture for about 20 minutes or until it is reduced by half. Let cool. Serve on plate by placing orange slice on bottom and placing pear upright on orange slice. Spoon wine reduction over pear and serve. Great served warm or chilled.

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*See page 204 for nutrtitional info

*See page 206 for nutrtitional info

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Whole Wheat Pie Crust


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

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*See page 29 for whole grain flour options

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Fresh Peach Pie


This is an uncooked pie, except for the crust, and only takes about 10 to 15 minutes to make. Makes 8 servings Ingredients: 1 precooked pie crust (page 146) 6 to 7 peaches, peeled and sliced Fruit Gel: Only 1/2 cup water 232 calories 1/3 cup Xagave per slice! 1 peach, pitted Juice from 1/2 lemon 4 tbsp. Ultra Gel** (See cornstarch alternative below) Steps: Fill 1 precooked pie crust with fresh sliced peaches. In a blender, combine water, peach and lemon juice. Blend on high or liquefy until smooth. Turn blender to low, remove top and while blender is blending add 4 tbsp. of Ultra Gel, 1 tbsp. at a time until fruit gel is thick. Pour over the peach pie and refrigerate for 20 minutes and serve. Top with Xagave Sweetened Whipped Cream (page 165).
*See page 206 for nutrtitional info

Fresh Strawberry Pie


This is an uncooked pie, except for the crust, and only takes about 10 to 15 minutes to make. Makes 8 servings Ingredients: 1 precooked pie crust (page 146) 1 to 1 pounds strawberries, 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. of Ultra Gel** (See cornstarch alternative below) Steps: Fill precooked pie crust with either full, sliced or quartered strawberries (whichever you prefer). In a blender, combine water, 8 to 10 strawberries and lemon juice. Blend on high or liquefy until mix is smooth. Turn blender to low, remove top and while blender is blending, add 4 tbsp. of Ultra Gel, 1 tbsp. at a time until gel is thick. Pour over the strawberries and refrigerate for 20 minutes and serve. Top with Xagave Sweetened Whipped Cream (page 165).
*See page 206 for nutrtitional info

**Ultra Gel may not be available at your store. It is a terrific thickening agent and is available for purchase at www.jcarnet.com. If Ultra Gel is unavailable: Blend fruit with water, lemon juice and Xagave until smooth. Cook mixture in pot and bring to a boil. Mix 3 tbsp. of cornstarch with 3 to 5 tbsp. water and slowly mix into fruit mix. Reduce heat to simmer, stirring constantly until mixture thickens (a couple of minutes). Let gel cool and pour over fruit in pie shell. Refrigerate for approximately 30 minutes before serving.

**Ultra Gel may not be available at your store. It is a terrific thickening agent and is available for purchase at www.jcarnet.com. If Ultra Gel is unavailable: Blend fruit with water, lemon juice and Xagave until smooth. Cook mixture in pot and bring to a boil. Mix 3 tbsp. of cornstarch with 3 to 5 tbsp. water and slowly mix into fruit mix. Reduce heat to simmer, stirring constantly until mixture thickens (a couple of minutes). Let gel cool and pour over fruit in pie shell. Refrigerate for approximately 30 minutes before serving.
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Traditional Apple Pie


As good as grandmas apple pie and much better for you! For a unique holiday pie, add cranberries and pecans to this recipe (see Tips and Notes below).

Makes 8 servings Ingredients: Whole Wheat Pie Crust (page 146) 6 cups peeled and sliced apples 1/4 cup Xagave 3 tbsp. whole wheat pastry flour* Juice from 1/2 lemon 3/4 tsp. cinnamon 1/2 tsp. nutmeg (optional) Dash salt 1 tbsp. butter

Steps: Preheat oven to 425F. Grease the 9 inch pie pan and line bottom with crust. In a separate bowl, mix apples, Xagave, cinnamon, flour, lemon juice, nutmeg and salt. Pour apple mixture into pie crust and divide butter and put on top of apples. Cover the pie with the remaining pie crust, seal and flute edges and cut slits to permit steam to escape. Bake for 40 to 45 minutes. Let cool. Serve with Xagave Sweetened Whipped Cream (page 165). Apple Cranberry Pecan Pie For a delicious holiday pie, add 1/2 cup fresh cranberries and 1/2 cup chopped pecans to the apple mixture.
*See page 203 for nutrtitional info

Half the sugar of traditional apple pie!

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*See page 29 for whole grain flour options


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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 -- and I am a connoisseur of both pumpkin and sweet potato pies. It is fabulous and still only 284 calories per slice.

t 1s Z I E
PR
Only 140 calories per slice!

Makes 8 servings Ingredients: Whole Wheat Pie Crust (page 146) 2 cups peeled, cooked, cubed yams 2/3 cup Xagave 1 cup low fat milk 1/4 cup (1/2 stick) melted butter 2 eggs 1 tsp. vanilla or 1 to 2 tbsp. bourbon 1/4 tsp. salt 1/4 tsp. ground cinnamon 1/4 tsp. ground ginger Meringue (optional): 3 egg whites 2 tbsp. Xagave

Steps: Preheat the oven to 350F.

*See page 208 for nutrtitional info

For Filling: Cream the sweet potatoes with an electric mixer. This will produce a smooth, creamy pie with no lumps. Mix all filling ingredients in a large mixing bowl until smooth and creamy. Pour the filling mixture into the unbaked pie crust and bake for 40 to 50 minutes or until a knife inserted into the center comes out clean. Place the pie on a wire rack and cool to room temperature before covering with meringue. For Meringue: Using an electric mixer, beat the egg whites until soft peaks form; add 2 tbsp. of Xagave to sweeten. With a rubber spatula, spoon the meringue mixture on the pie, forming peaks. Make sure the meringue touches the crust all around. Bake for 5 to 10 minutes or until delicately browned. Cool and serve. You may forgo the meringue and cut pie into slices and top with Xagave Sweetened Whipped Cream (page 165).

Makes 8 servings Ingredients: Whole Wheat Pie Crust (page 146) Filling Ingredients: 2 cups canned pumpkin (1 16 oz. can) 1 cup cream cheese, softened 2/3 cup Xagave 1/4 tsp. salt 1 egg plus 2 egg yolks, slightly beaten 1 cup half and half 1/4 cup butter, melted 1 tsp. vanilla 1/2 tsp. ground cinnamon 1/4 tsp. ground ginger, optional
*See page 29 for whole grain flour options

Only 284 calories per slice! Steps: Preheat oven to 350F. Mix all filling ingredients in large mixing bowl with an electric beater. Pour filling into precooked pie crust and bake for 50 minutes or until center is set. Place the pie on a wire rack and let cool to room temperature. Serve with Xagave Sweetened Whipped Cream (page 165). Tips and Notes: For a lower fat version, use low fat cream cheese and substitute whole milk for half and half.
*See page 207 for nutrtitional info
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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. lemon zest 2 tbsp. butter (salted or unsalted) 1/8 tsp. salt 1/2 cup water 5 tbsp. cornstarch Meringue: 4 large egg whites 1/4 tsp. cream of tartar 2 tbsp. Xagave Steps: Preheat the oven to 325F. In a sauce pan, combine Xagave, milk, egg yolks, lemon juice, lemon zest, butter and salt. 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. Whisk cornstarch and water mixture into ingredients in sauce pan. Mixture will thicken within a minute or two. Pour into precooked pie crust. Beat egg whites, cream of tartar and pinch of salt in bowl with electric mixer until soft peaks form. Add Xagave while beating. Cover the pie evenly with the meringue. Form decorative peaks with a knife or fork. Bake pie at 325F for 14 to 16 minutes until meringue is set and golden brown. As an alternative, place pie under broiler for 1 to 2 minutes until meringue is set and golden brown. If you use the broiler alternative, watch the pie to ensure that it does not burn. Tips and Notes: Try spreading fresh blueberries or raspberries over top of lemon filling prior to adding meringue. This adds a beautiful flavor, texture & color!
*See page 206 for nutrtitional info

Only 275 calories per slice!

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

Only 194 calories per slice!

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*See page 29 for whole grain flour options

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Fresh Grilled Peaches


One of the most delicious desserts there is and it is so simple. It is a great addition to the summer barbecue.

Fresh Grilled Pineapple


This is great tasting and amazingly simple to prepare. Great for any barbecue.

Only 79 calories per serving!

Only 52 calories per serving!

Ingredients: Peaches (1 peach per person being served) Xagave (1 tsp. per peach) Xagave Sweetened Whipped Cream (page 165)
*See page 206 for nutrtitional info

Steps: Peel, half peaches and remove pit. Place open side of half peaches on the grill. Grill for 1 to 2 minutes. Remove from grill and drizzle with Xagave. Top with Xagave Sweetened Whipped Cream. Tips and Notes: The grilling of the peach brings the natural sugar to the top and makes for a deliciously sweet dessert.

Makes approximately 9 servings per pineapple Ingredients: 1 pineapple Xagave


*See page 206 for nutrtitional info

Steps: Remove skin and core fresh pineapple. Cut into 1 slices. Grill on the barbecue for approximately 1 minute on each side. Drizzle grilled slices with Xagave and serve. Tips and Notes: As an alternative, you can cook whole, skinned pineapple on rotisserie until golden brown. Brush with Xagave.
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Blender Ice Cream


Blender ice creams are fast and easy to make and prepare a great after school snack for the kids. The secret is a good quality blender - consult your local cooking store for information.

Homemade Ice Cream & Sorbet


Xagave is an absolutely wonderful sweetener for ice cream and sorbet. Not only does it taste great, but it also saves you a significant number of calories over the traditional recipes. You may follow the instructions from your ice cream maker, substituting 1/2 cup Xagave for every 1 cup sugar called for or follow the basic recipe below to help get you started.

Vanilla Ice Cream


Half the sugar of traditional recipe! Makes 12 servings Serving size: 1/3 cup Ingredients: 1 cup whole milk, well chilled 1/2 cup Xagave 2 cups heavy cream 1 to 2 tsp. vanilla Steps: Mix all ingredients in a bowl and pour into ice cream maker. Follow ice cream maker instructions.
*See page 205 for nutrtitional info

Blender Vanilla Ice Cream


Makes 8 servings 1 cup half & half 1/2 cup Xagave 1 tsp. vanilla 4 cups ice Mix all ingredients in blender and blend on high until creamy smooth. Serve with Xagave Chocolate Syrup (page 165).

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.

*See page 205 for nutrtitional info

*See page 205 for nutrtitional info

Saves half the sugar of traditional recipe!


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Chocolate Ice Cream


Makes 12 servings Serving size 1/3 cup Ingredients: 1 cup milk, well chilled 1/4 cup Xagave 1/2 cup Xagave Chocolate Syrup (page 165) 2 cups heavy cream 1 tsp. vanilla Steps: Mix all ingredients in a bowl and pour into ice cream maker. 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, strawberries, blueberries, raspberries, etc.) 1/4 cup Xagave 3 tbsp. fresh lemon juice 2 cup fat free half & half or whole milk Steps: Mix all ingredients in a blender until blended, but still chunky. (Make sure that some chunks of fruit remain.) Pour into ice cream maker and follow instructions.
*See page 208 for nutrtitional info

Strawberry Ice Cream


Makes 12 servings Serving size 1/3 cup Ingredients: 1/2 cup Xagave 8 to 10 strawberries 1 cup whole milk, well chilled 1/4 cup Xagave 1 tsp. vanilla 2 cups heavy cream, well chilled Steps: In a blender, mix Xagave and strawberries. Turn to low and blend in milk, Xagave, vanilla and cream. Pour into ice cream maker. Follow ice cream maker instructions.

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Sorbets
Xagave makes delicious sorbets. Below are a few examples of our favorite recipes. You may also use your own recipes, substituting 1/2 cup Xagave for every 1 cup sugar.

Strawberry Syrup
Ingredients: *See page 209 for nutrtitional info 4 oz. water 1/3 cup Xagave 8 to 10 strawberries Steps: Blend water, Xagave and strawberries in blender on high or liquefy. Tips and Notes: Use to make strawberry milk, or drizzle over pancakes or ice cream. Serving size: 1 tbsp.

Fresh Lemon Sorbet


Makes 10 servings Serving size 1/2 cup Ingredients: *See page 208 for nutrtitional info 1 cup Xagave 2 cups water 1 cups fresh lemon juice 1 tbsp. finely chopped lemon zest Steps: Mix all ingredients in a bowl and pour into ice cream maker. Follow ice cream maker instructions.

Chocolate Syrup
Ingredients: 1 cup cocoa 1/2 tsp. vanilla 3/4 cup powdered milk 1 cup water 1 cup Xagave 1 - 2 tbsp. Ultra Gel** (optional) Steps: Mix cocoa, vanilla, powdered milk and hot water with electric mixer until smooth. Blend in Xagave. Tips and Notes: Use in chocolate milk, hot chocolate or drizzle over fruit and ice cream. For a thicker milk chocolate syrup, add Ultra Gel**. Serving size: 1 tbsp.
*See page 208 for nutrtitional info

Fresh Lime Sorbet


Makes 10 servings Serving size 1/2 cup Ingredients: *See page 208 for nutrtitional info 1 cup Xagave 2 cups water 1 cups fresh lime juice 1 tbsp. finely chopped lime zest Steps: Mix all ingredients in a bowl and pour into ice cream maker. Follow ice cream maker instructions.

Whipped Cream
Ingredients: 1 pint heavy whipping cream 2 tbsp. Xagave 1 tsp. 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. Serving size: 1 tbsp.
*See page 209 for nutrtitional info
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**Ultra Gel may not be available at your store. See page 148 for information.

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Kids Stuff
I have had many parents tell me that their childrens behavior changed when they got them off of sugar and used Xagave instead. Parents noticed less hyperactivity and better focus in their children. They also noticed that their children were more responsive and less irritable. If your kids are suffering from hyperactivity, ADD or other behavioral issues, you might try a change of diet and eliminate sugar. The following recipes are suggestions for kids to make themselves a healthy snack. It is never too early to instill healthy eating habits.

Making Milk Fun with Xagave!


I have a hard time getting my kids to drink milk. These great shakes are a staple in our house and my kids, as well as all the neighbor kids, love them. Remember not only do they taste great, 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 8 - 10 ice cubes 1 tsp. vanilla 3 tbsp. Xagave

Blend ingredients in a blender until creamy. Tips and Notes: For fresh fruit milk shakes, add strawberries, peaches or bananas. For a delicious chocolate shake, add 5 tbsp. of Chocolate Syrup (page 165) in place of Xagave.
*See page 209 for nutrtitional info

Just add 2 - 3 tbsp. Chocolate Syrup (page 165) to 8 oz. warm milk and stir.
*See page 205 for nutrtitional info

Hot Chocolate

Just add 2 tbsp. Strawberry Syrup (page 165) to 8 oz. cold milk and stir.
*See page 208 for nutrtitional info

Strawberry Milk

Vanilla Milk

Chocolate Milk
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Just add 1/2 tsp. vanilla and 1 tbsp. Xagave to 8 oz. cold milk and stir. Tips and Notes: Xagave and milk makes a delicious snack that tastes just like a milk shake!
*See page 209 for nutrtitional info
KIDS S T UFF

Just add 2 tbsp. Chocolate Syrup (page 165) to 8 oz. cold milk and stir.
*See page 204 for nutrtitional info

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Chocolate Frosty
We believe that this Frosty is better than the one at the world famous fast food chain. Makes 4 Servings Half the calories of Serving Size: 1 cup the famous fast food Ingredients: Frosty 4 cups ice cubes 2 tbsp. cocoa powder 1/3 cup Xagave 1 (14 oz.) can coconut cream 1/2 tsp. guar gum (optional binding agent that makes frosty smooth, not icy) Blend all ingredients in blender on high until smooth and creamy (about 3 minutes).

Lemonade
Kids love to make and drink lemonade, which is a great alternative to soda. Use soda water or carbonated water to give this lemonade a sparkling kick.

*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. Ingredients: *See page 204 for nutrtitional info Large Strawberries Xagave Chocolate Syrup (page 165) Steps: Remove stems to create a hole in the strawberry. Fill the strawberry with Xagave Chocolate Syrup. This is a fun dessert that kids love to make and eat! Makes 6 servings Serving size: 8 oz. 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. Add water and ice and serve.
*See page 205 for nutrtitional info

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Sloppy Joes Root Beer


Makes 6 servings Serving size: 8 oz. This is super easy. Just purchase McCormicks Root Beer Concentrate from your favorite grocery store (it is in the Spices and Baking Goods Section). Its easier to make with Xagave than sugar because you do not need to boil the water. Remember that Xagave is highly soluble.
TM

Kool-Aid
Makes 4 servings Serving size: 8 oz.

TM

These are a such a hit with kids (and adults)! Makes a great summer meal when served with Simple Coleslaw (page 76). Makes 6 servings Ingredients: 1 tbsp. olive oil 1/2 cup minced carrots 1/4 cup chopped onion 1 lb. ground beef (or ground soy) 1/2 cup Xagave Ketchup (page 119) 1 cup tomato sauce 1 tbsp. Worcestershire sauce
TM

Ingredients: 1/2 cup water 1/2 cup Xagave 1 tsp. Root Beer Concentrate 1 bottle (1 liter) cold soda water, seltzer or club soda. Steps: Combine all ingredients, add ice and serve.
*See page 207 for nutrtitional info

Choose any flavor of unsweetened KoolAidTM. The packets usually cost between $.20 and $.30 per packet. My kids love the cherry and mango. Use 2/3 cup of Xagave in lieu of 1 cup of sugar. The more you make, the less Xagave you use in ratio to the sugar. For example, I always make two packets and only use 1 cup of Xagave instead of 2 cups of sugar saving even more calories. Ingredients: 1 packet unsweetened Kool-Aid 2/3 cup Xagave 2 quarts water Steps: Combine all ingredients, add ice and serve.
*See page 205 for nutrtitional info

Salt to taste 6 whole wheat hamburger buns Steps: Heat olive oil in a large saut pan on high heat. Add carrots, onion and crumbled ground beef and cook until the meat is browned. Spoon out any excess oil. Turn heat down to medium and add Xagave Ketchup, tomato sauce, Worcestershire sauce and salt and let simmer for 10 minutes. Adjust seasonings to taste. Lightly toast buns and divide meat onto the four buns. Serve with Simple Coleslaw (page 76). Tips and Notes: You can replace the meat with soy meatless ground, a vegetarian meat substitute, available at many grocery stores. Your family wont ever miss the meat and there is less than 1 gram of fat per serving!
*See page 208 for nutrtitional info

Only 275 calories per serving!

Half the sugar of bottled root beer!

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PB&X (agave) Sandwiches


Thats right, instead of honey, use Xagave on your peanut butter sandwich. It is lower GI than honey and tastes great! Makes 1 serving Ingredients: 2 slices whole grain bread 2 tbsp. crunchy peanut butter 2 tsp. Xagave

Kids Favorites... healthy & easy to prepare!

Steps: Spread peanut butter on slice of bread, drizzle with Xagave and top with the other slice of bread. Serve and enjoy!
*See page 207 for nutrtitional info

Banana PB&X Sandwiches


When we were in Costa Rica they served these to the kids on whole grain bread... it was such a hit! Makes 1 serving Ingredients: 1/2 sliced ripe banana 2 slices whole grain bread 2 tbsp. crunchy peanut butter 2 tsp. Xagave Steps: Spread peanut butter on slice of bread, arrange sliced banana on top of peanut butter and drizzle with Xagave. Serve and enjoy!

PB&J Sandwiches
For the traditional kid, substitute Xagave Jam (page 49) for jarred jelly.

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Beverages

Healthy Shakes & Smoothies

Smoothies
Smoothies are a wonderful blend of

Xagave is a fantastic beverage sweetener. It tastes great and saves a significant amount of calories over sugar. For your own recipes, please refer to the Sugar Exchange Table on the inside front cover of this book.

healthy fruits and vegetables. Somewhere along the way, sugar, ice cream and honey have crept in to make these otherwise healthy drinks/meals into super caloric killers. Most people do not realize that juice bar smoothies have 600 to 800 calories per medium size drink.

The following smoothies are my favorites. They are delicious and live up to your health expectations. I recommend that you take your favorite smoothies, eliminate the sugar and add a little Xagave for a truly healthy and delicious drink.

Smoothies are best if made in a blender that has sufficient power to liquefy the fresh or frozen fruit.

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Apple Celery Strawberry Smoothie


Amazingly refreshing and delicious, 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. water 4 to 6 ice cubes 2 tbsp. Xagave Steps: Blend all ingredients in a blender on high or liquefy. Tips and Notes: If you use frozen strawberries, eliminate the ice.
*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. Xagave Steps: Blend all ingredients in a blender on high or liquefy. Tips and Notes: If you like bananas and strawberries, you can add them here.
*See page 208 for nutrtitional info

Only 129 calories per serving!

Only 101 calories per serving!

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Strawberry Banana Smoothie


Makes 2 servings Serving size: 1 cup Ingredients: 8 strawberries (fresh or frozen) 1 banana 4 oz. cold water 4 ice cubes 2 tbsp. Xagave Only 128 calories per serving!

Carrot-Pineapple-Apple-Spinach Smoothie
One of my favorites. Requires a juicer and a blender to make. There are a number of good juicers on the market, consult your local cooking store for information.

Makes 8 servings Serving size: 1 cup Ingredients: Carrot juice from 10 to 12 carrots (or 1 qt.) 1 cup fresh pineapple 1 apple, cored and cut into quarters 1 handful (or bunch) of spinach 2 tbsp. Xagave

Only 69 calories per serving!

*See page 208 for nutrtitional info

Steps: Blend all ingredients in a blender on high or liquefy.

Steps: Juice the carrots in a juicer. Blend carrot juice, pineapple, apple, spinach and Xagave in the blender on high or liquefy. Tips and Notes: Stores well in refrigerator for up to a week.
*See page 208 for nutrtitional info

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. cold water Only 139 calories 4 ice cubes per serving! 2 tbsp. Xagave Steps: Blend all ingredients in a blender on high or liquefy.

*See page 208 for nutrtitional info


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Mixed Berry Smoothie


(or Berry Banana)
Makes 3 servings Serving size: 1 cup Ingredients: 2 cups frozen mixed berries (usually strawberry, blackberry, raspberry and blueberry) 4 oz. water 2 tbsp. 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!

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Ginger Peach & Cream Smoothie Triple Berry Yogurt Smoothie


This is my daughters breakfast during the school year. She would rather spend more time doing her hair than eating breakfast, but we have found that she will take this with her as she heads out the door. Makes 2 servings Serving size: 1 cup Ingredients: 2 cups frozen berries (raspberry, blackberry and blueberry mix) 4 oz. water 2 tbsp. Xagave 2 tbsp. plain low fat yogurt 1/2 banana (optional) Steps: Blend all ingredients in a blender on high or liquefy.
*See page 208 for nutrtitional info

If you love eggnog, you will absolutely love this. It is lighter than eggnog, more refreshing and can be served all year long. It is a great summer drink or a good breakfast on the go.

Makes 4 servings Serving size: 1 cup Ingredients: 1 12 oz. can low fat evaporated milk 8 oz. water 4 - 6 ice cubes 3 medium peaches, pitted 1/2 cup Xagave 1/2 tsp. cinnamon 1/4 tsp. nutmeg 1 tbsp. fresh ginger

Steps: Mix all ingredients in a blender and blend on high or liquefy. Tips & Notes: You may also heat and serve warm, topped with brandy.
*See page 208 for nutrtitional info

Only 295 calories per serving!

Only 181 calories per serving!

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Chocolate Protein Oat Shake


This is my breakfast when I am in a hurry. Just mix the ingredients, blend and youre out the door! Makes 1 large serving Ingredients: *See page 204 for nutrtitional info 4 to 6 oz. low fat milk 1 to 2 ice cubes 1 to 2 scoops vanilla protein powder 11/2 tbsp. Xagave 2 tbsp. cocoa powder 36 grams of protein & only 356 calories! 2 tbsp. rolled oats Steps: Blend all ingredients in a blender on high or liquefy. Makes 6 servings Serving size: 1 cup

Classic Eggnog

Half the sugar of Ingredients: traditional eggnog! 8 eggs, beaten 3 cups milk 1/4 cup Xagave 11/2 tsp. vanilla 11/3 cup heavy whipping cream 1 tbsp. Xagave Fresh ground nutmeg Steps: In a large metal bowl combine the eggs, milk and Xagave. Place bowl in a pot of simmering water and cook, stirring frequently, over medium heat until mixture coats a metal spoon (approx. 170F). Remove from heat. Cool quickly by placing bowl in a large bowl of ice water and stirring for several minutes. Stir in the vanilla. Chill 6 to 24 hours. Before serving, whip the cream and 1 tablespoon Xagave until slightly thickened. Transfer chilled egg mixture to a punch bowl. Stir in whipped cream mixture and serve at once. Grate fresh nutmeg over each serving.
*See page 204 for nutrtitional info

Banana Chocolate Protein Oat Shake


Makes 1 large serving Ingredients: 4 to 6 oz. low fat milk 1 to 2 ice cubes 1 to 2 scoops vanilla protein powder 11/2 tbsp. Xagave 2 tbsp. cocoa powder 2 tbsp. rolled oats 1/2 banana

*See page 203 for nutrtitional info

Steps: Blend all ingredients in a blender on high or liquefy.

184

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beverages

185

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

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beverages

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Coffee Frappe
Makes 1 large 16 oz. serving Ingredients: 3/4 cup strong dark coffee, room temp. (or 2 shots espresso) 1/2 cup low fat milk (or vanilla soy milk) 1 tbsp. Xagave 6 ice cubes Steps: Blend in a blender until smooth. For an extra treat, top with a spoonful of Xagave Sweetened Whipped Cream (page 165).
*See page 204 for nutrtitional info

Mocha Frappe
Makes 1 large 16 oz. serving Ingredients: 3/4 cup strong dark coffee, room temp. (or 2 shots espresso) 1/2 cup low fat milk (or vanilla soy milk) 2 tbsp. Xagave Chocolate Syrup (page 165) 6 ice cubes Steps: Blend in a blender until smooth. For an extra treat, top with a spoonful of Xagave Sweetened Whipped Cream (page 165).
*See page 204 for nutrtitional info

Only 106 calories per grande beverage!

Only 116 calories per grande beverage!

188

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beverages

189

Xagave After Dark


Once you try this drink youll never have a Pia 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 Citys East Village for developing many of these great Xagave After Dark recipes.

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191

Strawberry Daiquiri
Ingredients: 4 oz. water 4 - 6 ice cubes 8 - 10 strawberries 4 oz. light rum 3 tbsp. Xagave Steps: Blend all ingredients in blender until smooth. Tips and Notes: For a non-alcoholic version, try substituting a tsp. of rum extract in place of the rum or omitting the rum. Makes 2 drinks

Pomegranate Tequilini
Ingredients: 4 oz. pomegranate juice 3 oz. white tequila 11/2 oz. lemon juice 1 oz. Grand Marnier (or orange liqueur) 1 oz. Xagave Steps: Fill shaker with ice. Add all ingredients and shake well. Strain into martini glasses and garnish with a lemon slice. Makes 2 drinks

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193

Classic Margarita
Ingredients: 3 oz. tequila 1 oz. Cointreau or Triple Sec 1 tbsp. Xagave 3 oz. fresh lime juice Sea salt, for garnish (optional) Lime wedges, for garnish Steps: Fill a large cocktail shaker with ice. Add the tequila, Cointreau, Xagave, and lime juice and shake vigorously. Serve in chilled martini glasses, with or without salted rims, and garnished with lime wedges. Makes 2 drinks

Mango Margarita
Ingredients: 3 oz. tequila 1 oz. Cointreau or Triple Sec 1 tbsp. Xagave 1/2 cup frozen mango 1 oz. fresh lime juice Sea salt, for garnish (optional) Lime or orange wedges, for garnish Steps: In a blender combine tequila, Cointreau, Xagave, lime juice, frozen mango and six ice cubes. Blend on high until ice and mango are pureed. Serve in chilled margarita glasses, with or without salted rims. Garnish with oranges or limes. Makes 2 drinks

194

XAGAVE After D ark

XAGAVE After Dark

195

Sangria
Ingredients: 1 gallon Shiraz or Zinfandel 1/2 cup brandy 1/2 cup Cointreau or Triple Sec 1 quart orange juice 1 cup lemon juice 1/2 cup Xagave 1 qt. chilled club soda 2 oranges, thinly sliced Steps: Chill all ingredients. Combine in a large pitcher and refrigerate for 2 - 4 hours before serving. Makes 25 eight oz. drinks Ingredients: 4 oz. rum 12 oz. club soda 12 mint leaves 1/2 lime 1 tbsp. Xagave

Mojito
Steps: Place mint leaves, Xagave and lime in a shaker and muddle well. Add rum and top off with club soda. Makes 2 drinks

196

XAGAVE After D ark

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197

Divine Daisy Dueller


Ingredients: 1 oz. Cointreau 3 oz. bourbon 3 tsp. lemon juice 10 oz. club soda 1 tbsp. Xagave Steps: Shake the bourbon, lemon juice, Xagave and Cointreau in a cocktail shaker half-filled with ice. Strain into a highball glass filled with ice cubes and fill with club soda. Garnish with lemon slice. Makes 2 drinks

Pomegranate Martini
Ingredients: 4 oz. Absolut Citron 3 oz. pomegranate juice 1 oz. Xagave 1 oz. Cointreau liquor A squeeze of fresh lemon juice Steps: Fill shaker with ice. Add all ingredients. Shake vigorously. Strain into a chilled martini glass and garnish with lemon or orange twist. Makes 2 drinks

Peppermint Martini
Ingredients: 3 oz. vodka 2 oz. cream 2 oz. peppermint schnapps 2 oz. Xagave 2 small peppermint sticks 1 drop red food coloring (optional) Steps: Fill shaker with ice. Add vodka, cream and peppermint schnapps. Shake vigorously. Strain into a chilled martini glass and garnish with peppermint stick.

Caprihina
The Brazilian national drink Ingredients: 1 lime, cut into wedges 1 oz. Xagave 2 oz. Leblon Cachaa 1 oz. lime juice Steps: In a highball glass, muddle 1 lime cut into wedges. Add ingredients and stir. Fill the rest of the way with ice. Garnish with a lime twist. Makes 1 drink

Makes 2 drinks

198

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199

Old Fashioned
Ingredients: 1 oz. Xagave 2 to 3 dashes of bitters Muddle orange slice and maraschino cherry 3 oz. bourbon Steps: Muddle orange slices and maraschino cherry. Add Xagave, bitters and bourbon. Garnish with a cherry.

Tom Collins
Ingredients: 3 oz. gin 2 oz. lemon juice 1 oz. Xagave Splash of club soda Steps: Add gin, lemon juice and Xagave to a shaker and shake. Pour into two ice filled highball glasses. Add a splash of soda and garnish with a lemon wedge. Makes 2 drinks

Lemondrop Martini
Ingredients: Juice from 1/2 lemon 3 tbsp. Xagave 3 oz. vodka 8 ice cubes Garnish: 2 slices of lemon Steps: Combine all ingredients in a blender and liquefy. Pour in a martini glass and garnish with a slice of lemon. Makes 2 drinks

Classic Sex and the City Cosmopolitan


Ingredients: 5 oz. Absolut Citron 1 oz. Xagave 2 oz. Cointreau Liquor 1 oz. cranberry juice Steps: Fill shaker with ice. Add all ingredients. Shake vigorously. Strain into chilled martini glasses. Garnish with a lime. Makes 2 drinks

Makes 1 drink

200

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201

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. 1 cup 1 slice (1/10 loaf) 8 oz. 1 tbsp. 1 tbsp. cup 1 muffin 1 slice (1/16) 1 slice 1 2 x 2 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 13g 2g 7g 10.7g 11g 9g 9.2g 7g 6.3g 9.5g 7g 13g 13g 28g 28g 1.5g 10g 9g 0g 27g Carbs 44g 54g 53g 2g 19g 41g 62g 3g 48g 41g 41g 16g 41g 21.5g 37.5g 20g 42.6g 35.3g 30g 8g 16g 30g 41g 45g 61g 61g 6.5g 30g 24g 3g 17g Dietary Fiber Sugars 7g 9g 8g .3g 5g 7g 9g 0g 12g 6.5g 6.5g 3g 7g 2.4g 6.5g 3.5g 7g 6.3g 5.2g 1g 3g 5g 6.5g 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 13.8g 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 4.5g 6g 4.4g 4g 5g 2g 3g 5g 5g 7g 7g .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, 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, 12-Grain (page 53) Bread, Quick, Corn Bread (page 63) Bread, Quick, Lemon Cake Bread (page 57) Bread, Quick, Pumpkin Bread (page 61) Bread, Quick, Zucchini Bread (page 58) Brownies, Chocolate (page 141) Bourbon Mashed Sweet Potato (page 73) Cake, Blueberry-Lemon Bundt (page 130) Cake, Chocolate (page 129) Cake, Whole Wheat Carrot (page 133) Carrot Cake, Whole Wheat (page 133) Carrots, Glazed (page 70) Cheesecake (page 156) Cherry Balsamic Sauce (page 123) 69 0g 18g 3g 13g 0g

Mai Tai
Ingredients: 3 oz. light rum 1/2 oz. Xagave 1 oz. pineapple juice 1 oz. lime juice 1/2 oz. grenadine Steps: Fill shaker with ingredients, shake and pour into a highball glass filled to rim with ice. Garnish with a pineapple wedge. Makes 2 drinks

Barbecue Sauce, Apricot Chipotle (page 125) 1 tbsp.

25 1g 5g 1g 4g 0g 35 1g 6g 0g 4g 0g

Bread, Quick, Banana Nut Bread (page 54) 1 slice (1/10 loaf) Bread, Quick, Cranberry Nut Bread (page 60) 1 slice (1/10) Bread, Quick, Pound Cake, Classic (page 55) 1 slice (1/10)

1 slice (1/20 of recipe) 209 1 slice (1/20 of recipe) 184 1 brownie (1/16) cup (1/16) 1 slice (1/16) 1 slice (1/16) 1 slice (1/16) 1 slice (1/16) 1/2 cup 1 slice (1/16) 2 tbsp. 148 194 294 299 624 624 39 194 12

Brie, Baked with Cranberry Topping (page 65) 1/12

127 9g

Cedar Plank Salmon, Glazed (page 117) 1 filet w/ 2 tbsp. sauce 352

Cherry Smothered Pork Chops (page 111) 1 pork chop w/ sauce 384

202

XAGAVE After D ark

203

Recipe Index & Nutritional Data


Recipe & Page # Chili, Amazing (page 110) Chicken Mole, Mollys (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 38,184) Chocolate Stuffed Strawberry (page 168) Chocolate Syrup (page 165) Citrus Vinaigrette (page 89) Coffee Frappe (page 189) Coleslaw (page 76) Cookies, Chocolate Chip (page 135) Cookies, Ginger Puff (page 140) Cookies, Oatmeal (page 137) Cookies, Pumpkin Chocolate Chip (page 136) Corn Bread (page 63) Cranberry Nut Bread (page 60) Cranberry Sauce, Classic (page 122) Cream Cheese Frosting (page 133) Crme Carmel aka Flan (page 144) Eggnog, Classic (page 185) Flan aka Crme Carmel (page 144) Frappe, Coffee (page 189) Frappe, Mocha (page 189) French Dressing (page 86) Frosting, 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, 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. 2 tbsp. 16 oz. 1 cookie 1 cookie 1 cookie 1 cookie 1 cup 1 slice (1/10) cup 2 tbsp. 1 6 oz cup 1 8 oz cup 1 6 oz cup 16 oz. 16 oz. 2 tbsp. 2 tbsp. 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 93.5 138 200 219 200 106 116 49 138 137 39 Fat 9g 12g 9.5g 13g 8g 34g 16g 2g 3g 0g .3g 3g 1g 1.6g 8g 7g 9.5g 9g 10.7g 1g 11g 0g 10g 1g 11g 1g 1g 1.5g 4.5g 10g .5g 7g 1.5g 10g Carbs 36g 22g 16g 45g 21g 28.5g 13g 25.5g 51g 3g 6g 10g 21g 8.5g 21g 18g 38g 38g 21.5g 19g 37.5g 25g 10.5g 44.5g 20g 44.5g 21g 24g 2g 10.5g 21g 18g 6.5g 30g Dietary Fiber Sugars 10g 6g 3g 9g 3g 6.1g 3g 3g 8g .3g 1g 1.5g 2g 2g 3g 2.5g 6g 6g 2.4g 3g 6.5g 5.25g 2g 7g 2g 7g 2g 4g 0g 2g 9g 2.5g 2g 6g 7g 6g 9g 26g 10g 16.7g 6g 21g 25g 2.3g 4g 7g 18g 5.8g 10g 7.5g 15g 21g 6g 15g 14g 18g 9g 38g 11g 38g 18g 18g 1.5g 9g 9.5g 7.5g 4g 24g Protein 18g 13g 2g 5g 3g 4g 3g 9g 36g 0g .5g 0g 4g 1g 3g 2g 5.5g 4g 3g 15g 5g .13g 1g 6g 10g 6g 4g 4g 0g 1g 2g 2g .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. 1 tbsp. 1 tbsp. 1tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 cup 1 tbsp. 1 cup 1 slice (1/20) 1/8 of pie cup 1 cup 1/6 of recipe 1 cup cup of recipe cup 1/24 of ham 1 tbsp. cup sauce 1 slice (1/12) cup 16 oz. 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 41.5 401 32 129 153 116 Fat 10g 15g 2g 4g 3g 16g 15g 15g 6g 0g 0g 0g 0g 0g 8.5g 0g 0g 9g 13g 0g 0g 10.6g 0g 0g 16g 0g 15g 1g 7g 22g 13.8g 1.5g Carbs 5g 10g 25.5g 18.5g 16g 12.5g 18g 12g 8g 7g 4.5g 5.5g 4.5g 6.5g 67g 2g 19.9g 20g 27g 27.3g 17g 23.3g 17g 27.3g 35.5g 10g 10g 5g 15g 56g 21g 24g Dietary Fiber Sugars 2g 1g 3g 3g 2.5g 3g 3g 1.5g 1g 1g 1g 1g 1g 1g 8g 0g 3.3g 3.5g 4g 4.2g 2g 3.2g 2g 4.2g 8g 2g 1g 1g 5g 8g 3.3g 4g 1g 5g 21g 13g 12.5g 6g 14g 9.5g 6.5g 5.5g 3.5g 5g 3.5g 5g 16g 2g 16.5 10g 12g 21g 11.5g 9g 11.5g 21g 17.8g 8g 5g 4g 10g 11g 14.6g 18g Protein 23g 52g 9g 1g 1g 3g 2g 1.5g 0g 0g 0g 0g 0g 0g 21.5g 0g 0g 4.5g 8g 1g 0g 22g 0g 1g 40.5g 1g 52g 0g 3g 10g 1.6g 4g Ham, Maple Pineapple Ginger Glazed (106) Hot Chocolate (page 205) Ice Cream, Blender Key Lime (page 160) Ice Cream, Blender Vanilla (page 160) Ice Cream, Chocolate (page 162) Ice Cream, Strawberry (page 162) Ice Cream, Vanilla (page 161) Italian Dressing (page 86) Jam, Apricot (page 50) Jam, Blackberry (page 50) Jam, Blueberry Quick Jam (page 51) Jam, Peach (page 50) Jam, Raspberry (page 49) Jam, Strawberry (page 49) Jambalaya, Kansas City (page 100) Ketchup, 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, Chicken Shrimp or Tofu (66) Limeade (page 169) Lime Sorbet (page 164) Mahi-Mahi, Grilled with Grapefruit Salad (115) Mango Salsa (page 112) Maple Pineapple Ginger Glazed Ham (106) Marinade, 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 2.5g .5g 2g 0g

cup (1/20 of recipe) 83

1 cup fruit w/ 1 tbsp. choc. 8 8

1/8 of packet & sauce 319

91 1g 18g 2g 12g 3g

1 filet w/ 2 tbsp. glaze 352

204

205

Recipe Index & Nutritional Data


Recipe & Page # Mole, Mollys Chicken (page 92) Mustard, Sweet Sauce (page 124) Mustard, Zesty Sauce (page 124) Oatmeal Cookies (page 137) Oatmeal, Apple Cinnamon Steel Cut (31) Oatmeal, Steel Cut with Berries (page 31) Orange Freeze (page 186) Pad Thai Noodles (page 99) Pancakes, Buttermilk Whole Grain (page 41) Pancakes, Whole Grain (page 41) Peach Cobbler, Whole Grain (page 134) Peach Pie, Fresh (page 148)

Recipe Index & Nutritional Data


Protein 13g 8g 0g 0g 5.5g 7g 7g 3g 7g 9g 9g 3g 3g .5g 1g 1.3g 4g 1g 1.6g 2g 4g 6g 7g 3g 3g 2.5g 8g 5g 6.7g .5g 7g 22g 13g 6g 6.5g .5g .8g 6g 7g 7g 2g 4.5g 4g 4g 5g 6g 3g 3g 1g 7g 11g 3.3g 2g 4g 8g 9g 8g 6g 5g 4g 5g 7.7g 0 6g 10g 8g 6g 15g 2.5g 4.4g 15g 14g 14g 14g 12g 6.5g 6.5g 19.5g 22.5g 15g 17g 3.4g 18.6g 43g 14.6 1.5g 3g 23g 24g 13 22.5g 13g 12g 20g 23.4g 9.5g 2g 34g 20.5g Recipe & Page # Pork Chops, Cherry Smothered (111) Pork, Pulled Pork Tacos (page 109) Pound Cake, Classic (page 55) Serving Size 2 tacos 1 slice (1/10) 1 Calories 323 266 Fat 27g 13g 9.2g Carbs 17g 34g 42.6g 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. 1 tbsp. 1 cookie 1 cup cooked 1 cup cooked 1 12 ounce glass 1 cup 2-3 pancakes 2-3 pancakes 1/12 of recipe 1/8 of pie cup 1 large peach 1 tbsp. 1 slice (1/10) 1 large pear 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/8 of pie 1/9 of pineapple 1 slice (1/8) 1 slice (1/8) 1 slice (1/8)

Calories 224 238 44 35 255 220 220 176 333 225 225 136 232 75 79 19.5 224 331 153 121 242 415 465 210 232 195 275 284 140 52 234 389 346

Fat 12g 5.5g 4g 1.7g 9.5g 3g 3g 1g 8g 9g 9g .5 7.5g 0g 0g 3.3g 6.7g 0g 13.8g 7g 14g 16g 21g 7.5g 7.5g 7.3g 13g 19g 14.8g 0 7.5g 9g 16g

Carbs 22g 41g 3.5g 5.4g 38g 44g 44g 42g 58g 30g 30g 32g 41g 19.5g 20g 5g 40g 63g 21g 13g 26g 53g 54.5g 33.5g 41g 31g 27g 27g 49g 13.5g 37.5g 60g 42g

Dietary Fiber Sugars

Muffins, Blueberry-Cranberry Granola Bar (37) 1 muffin (1/18)

Protein Shake, Banana Chocolate Oat (184) Protein Shake, Pumpkin (page 187) Pumpkin Bread (page 61) Pumpkin Chocolate Chip Cookies (136) Pumpkin Pie (page 153) Pumpkin Protein Shake (page 187) Quick Breads (page 52) See Breads Raspberry Vinaigrette (page 88) Root Beer (page 170) Salad, Asian Cabbage & Sprout Salad (75) Salad Dressing, Citrus Vinaigrette (page 89) Salad Dressing, French (page 86) Salad Dressing, Italian (page 86) Salad Dressing, Raspberry Vinaigrette (page 88) Salad Dressing, Southwestern Lime (page 86) Salad Dressing, Soy Ginger (page 88) Salad Dressing, Strawberry Vinaigrette (89) Salmon & Veg. Skewers w/Peanut Sauce (68) Salsa, Mango (page 112) Sandwich, Peanut Butter & Jam (page 172) Sandwich, Peanut Butter & Xagave (172) Sauce, Cherry Balsamic (page 123) Sauce, Classic Cranberry (page 122) Sauce, Marinara aka Tomato (page 95) Sauce, Peanut (page 124) Sauce, Sweet Mustard (page 124) Sauce, Teriyaki (Marinade) (page 120)

401 3g 62g 9g 31g 37g 356 3g 51g 8g 25g 36g 150 239 284 150 23.5 73 108 64.5 49 85 23.5 15 42 30 398 41.5 428 348 367 374 23 94 129 19.5 44 35 1.4g 7g 9.2g 19g 1.4g 0g 0g 2.25g 3g 4.5g 6g 0g 0g .5g 0g 27g 10g 0g 18g 17.9g 18g 10.3g 0g 0g 7g 3.3g 4g 0g 19g 35.3g 38.4g 27g 19g 5.9g 20g 18g 9.6g 2g 8g 5.9g 3.9g 8.7g 7.2g 11g 30g 10g 56.5g 35.7g 40g 48g 5.8g 25g 15g 5g 3.5g 8g 3g 6.3g 6g 5g 3g 1.3g 3.3g 5g 1.5g 0g 1g 1.3g .7g 1.4g 1.3g 1.8g 6g 2g 10.2g 7.3g 8g 5g .8g 5.3g 5g 1g .5g 1g 14.6g 16g 21g 20g 14.6g 4.5g 16.6g 10.3g 7.4g 1.5g 6.5g 4.5g 2.9g 6.8g 5.8g 4.8g 24g 8g 24.5g 10.5g 14g 8.2g 4.1g 18.3g 10g 3.4g 2.5g 5g 17.3g 4.4g 4.2g 5g 17.3g 0g 0g 5.4g 0g 0g 0g 0g 0g 1g 0g 28.5g 38g 1g 15.5g 15.1g 15g 24.3g .4g .1g 3g 1.3g 0g 1g

Protein Shake, Chocolate Protein Oat (38, 184) 1 1 8 oz cup 1 cookie (1/24) 1/8 of pie 1 8 oz cup 2 tbsp. 1 8 oz cup 1 cup (1/12) 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. of recipe cup 1 sandwich 1 sandwich 2 tbsp. cup (1/8 of recipe) cup sauce 1 tbsp. 1 tbsp. 2 tbsp.

1 slice (1/20 of recipe) 209

Pasta Salad, Whole Wheat w/ dressing (79) 1 cup

210 9.5g 30g 6g 12.5g 4g

Peach Topping (page 45) Peaches, Fresh Grilled (page 158) Peanut Sauce (page 124)

Pear Kuchen (page 35) Pear, Poached w/ Cabernet Reduction (145) Pie Crust, Whole Wheat, Single Crust (146) Pie Crust, Whole Wheat, Double Crust (146) Pie, Apple (page 150) Pie, Apple Cranberry Pecan (page 150) Pie, Fresh Berry (page 149) Pie, Fresh Peach (page 148) Pie, Fresh Strawberry (page 149) Pie, Lemon Meringue (page 154) Pie, Pumpkin (page 153) Pie, Sweet Potato (page 152) Pineapple, Fresh Grilled (page 159) Pizza Dough, Whole Wheat (page 102) Pizza, Barbecue Chicken (page 105) Pizza, Grilled Vegetarian (page 104)

Pear Tart, Mascarpone and Pear Galette (139) 1 slice (1/12)

Salmon, Glazed Cedar Plank (page 117) 1 filet w/ 2 tbsp. sauce 352 Sandwich, Banana, Peanut Butter & Xagave (172)1 sandwich

Sandwich, Turkey, Brie, Apple & Spinach (108) 1 4 sandwich

206

207

Recipe Index & Nutritional Data


Recipe & Page # Sauce, Zesty Mustard (page 124) Sherbet, Mixed Berry (page 162) Shrimp Tacos with Mango Salsa (page 112) Shrimp, Sweet & Spicy (page 69) Sloppy Joes (page 171) Smoothie, Apple Celery & Strawberry (176) Smoothie, Ginger Peaches & Cream (183) Smoothie, Mango Pineapple (page 177) Smoothie, Mixed Berry (page 181) Smoothie, Strawberry Banana (page 178) Smoothie, Strawberry Banana Blueberry (178) Smoothie, Triple Berry Yogurt (page 39, 182) Sorbets, Fresh Lemon (page 164) Sorbets, Fresh Lime (page 164) Southwestern Lime Dressing (page 86) Soy Ginger Dressing (page 88) Spinach Salad w/ Sweet Must. Dres. (83) Steel Cut Oatmeal w/Berries (page 31) Strawberry Ice Cream (page 162) Strawberry Milk (page 167) Strawberry Pie, 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, Bourbon Mashed (73) Sweet & Spicy Shrimp (page 69) Swiss Muesli (page 33) Syrup, Better Than Maple Maple Syrup (47) Syrup, Chocolate (page 165) Syrup, Old Fashioned Buttermilk (page 47) Serving Size 1 tbsp. 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 cup cup 2 tbsp. 2 tbsp. of recipe 1 cup cooked 1/3 cup 1 8 oz cup of 1% 1/8 of pie 1 tbsp. (1/24) cup 2 tbsp. 1 tbsp. 1/8 of pie 1/6 of recipe 1 cup 1 tbsp. 1 tbsp. 2 tbsp. Calories 35 69 438 119 275 129 69 295 101 121 128 139 181 105 105 15 42 104 220 208 129 195 14.6 72 30 106 48 140 119 222 56 24 87 Fat 1.7g .7g 22g 4g 15g .5g .4g 7.5g .3g 0g .5g .5g 0g 0g 0g 0g .5g 5.5g 3g 15g 2.9g 7.3g 0g .1g 0g 3.1g 3.5g 14.8g 7g 4g 4g 0g .3g 6.4g Carbs 5.4g 4.3g 28g 6g 17g 33g 16.3g 51g 26g 30g 32g 35g 44g 27.3g 27.3g 3.9g 8.7g 9.5g 44g 18g 16.3g 31g 3.6g 19g 7.2g 17.8g 3.8g 49g 30g 6g 39g 15g 6g 6.7g Dietary Fiber Sugars .8g 1.1g 5.4g 1g 2g 6g 3.6g 7g 2.7g 6.7g 5g 5.5g 13g 4.2g 4.2g .7g 1.4g 2.8g 7g 3g 15g 5g .6g 3.3g 1.3g 3.9g .5g 7.7g 5g 1g 5g 2.5g 1g 1g 4.4g 9.8g 3.6g 4g 4.5g 25g 10g 44g 21g 20g 22g 24g 32g 21g 21g 2.9g 6.8g 4.5g 14g 14g 2.2g 13g 3g 12.7g 5.8g 12.4g 2.5g 23.4g 8g 4g 23g 12.5g 4g 5.g Protein 0g 1g 33g 15g 17g .5g 1.9g 7.5g .7g 1.7g 1g 1g 4g 1g 1g 0g 1g 5.8g 7g 2g 9.7g 2.5g 0g .3g 0g 2.6g .3g 6.7g 3g 15g 10g 0g .5g .9g Recipe & Page # Syrup, Strawberry (page 165)

Recipe Index & Nutritional Data


Serving Size 1 tbsp. (1/24) 2 tacos 2 tacos 2 tbsp. 1 slice (1/24) cup (1/8) cup sauce 1/8 of packet cup (1/10) 1 cup 4 oz 1/3 cup 1 8 oz cup 1% 1 16 oz shake cup (1/8 of recipe) 1 waffle (1/8) 1 waffle (1/8) 1 tbsp. of recipe (3 chips) 1 tbsp. Calories 14.6 323 438 34.6 237 48 129 319 96 181 374 196 190 180 317 76 225 225 60 144 35 Fat 0g 13g 22g 11.6g 0g 9g 2.4g 7g 22g 0g 0g 10.3g 10g 15g 3g 5g 3.6g 9g 9g 5.5g 3.5g 1.7g 6.3g Carbs 3.6g 34g 28g 61.8g 8g 36g 6.3g 15g 56g 24.3g 44g 48g 5g 12g 29g 59g 10g 30g 30g 2.9g 27g 5.5g 30g Dietary Fiber Sugars .6g 5g 5.4g 7.2g 1g 6g 1.4g 5g 8g 4.5g 13g 5g 2g 1.5g 2g 8g 2.4g 4g 4g .4g 4g 1g 5.2g 3g 9g 3.6g 6.8g 5g 20g 4.3g 10g 11g 14.4g 32g 8.2g 1g 9.5g 13g 51g 6.3g 6.5g 6.5g 2.1g 3.5g 4.3g 13.8g Protein 0g 19g 33g 11.3g 1g 5g .8g 3g 10g .8g 4g 24.3g 23g 1.5g 10g 10g 1g 9g 9g .3g 1.3g 0 4g

Tacos, Pulled Pork w/ Pin. Mango Salsa (109) Tacos, Shrimp w/ Mango Salsa (page 112) Teriyaki Bowl (page 96) Teriyaki Sauce (Marinade) (page 120) Texas Sheet Cake, Whole Grain (page 142) Tomato Cucumber & Basil Salad (page 85) Tomato Sauce (page 95) w/ Whole Wheat Fettuccini Triple Berry Topping (page 43) Triple Berry Yogurt Smoothie (page 39, 182) Turkey, Glazed (page 116) Vanilla Ice Cream (page 161) Vanilla Milk (page 167) Vanilla Milkshake (page 167) Vegetables, Quick Grilled (page 71) Waffles, Buttermilk Whole Grain (page 41) Waffles, Whole Grain (page 41) Whipped Cream (page 165) Yams, Grilled (page 71) Zesty Mustard Sauce (page 124) Zucchini Bread (page 58)

1 bowl (1/6 of recipe) 397

Smoothie, Carrot Pineapple Apple Spinach (179) 1 8 oz cup

Turkey, Brie, 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 ............................................ page 199 Classic Margarita ............................... page 194 Classic Sex & the City Cosmopolitan .page 200 Divine Daisy Dueller............................ page 198 Island Painkiller.................................... page 191 Lemondrop Martini ............................ page 200 Mai Tai.................................................. page 202 Mango Margarita................................ page 195 Mojito................................................... page Old Fashioned..................................... page Peppermint Martini............................. page Pomegranate Martini.......................... page Pomegranate Tequilini........................ page Sangria................................................. page Strawberry Daiquiri.............................. page Tom Collins........................................... page 197 201 198 199 193 196 192 201

cup (1/16 of recipe) 194

208

209

About the Author


Stephen Richards is a full-time business owner, husband, father, part-time chef, and health-nut who loves to eat. He struggles with his weight like 67% of Americans do and comes from a family with a long history of diabetes. He has always been concerned about his health, particularly as he ages. A few years ago, he was introduced to agave nectar and began researching it. 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. He engaged medical doctors to research and verify the health benefits. After several years, he developed Xagave, a blend of agave from several agave plants that incorporates the best of taste, texture, cooking qualities and health benefits that this incredible plant has to offer. This book was created to share his accumulated understanding of this amazing food. Stephen lives in Utah with his beautiful wife, Corrie and two great children, Harrison and Harly.

I have worked with thousands of diabetic and over-weight patients in my practice and getting them on the right diet, before and after surgery, has always been a challenge. Limiting my patients to unexciting, bland medical diets, is counterproductive. Instead, I recommend ways to eat healthy, while still getting enjoyment out of food. The recipes in this cookbook help patients prepare nutritionally balanced meals while maintaining healthy blood sugar levels. But most importantly, the great-tasting recipes help to maintain a special needs diet without feeling deprived. Dr. Thomas Lavin, M.D. Surgical Specialists of Louisiana The Wellnique Health Center specializes in preventative medicine ... and Xagave is a routine part of our treatment plan because of its amazing health benefits. The extraordinarily low glycemic index of Xagave has almost no impact on blood sugar ... The oglio-organic contents help maintain a well functioning gall bladder, and help saponify fats in the body, working against the blocking of arteries and veins. I highly recommend Xagave as part of your journey towards better health. Francine Weiss., NP, APRN Wellnique Health Center The health benefits alone make Xagave a must have in your diet. Combine that with amazing flavor and you have a product that completely knocks sugar out of the pantry! LeeAnne Robotta, PT, DPT Mom, Physical Therapist, Runner, Surfer This book and recipes have changed my life. Ive had diabetes for over 30 years and never thought that I would eat such delicious foods again. Thanks Xagave! Marilyn Rae Buchanan Diabetic, Grandmother of 11 My kids love Xagave and so do I. We use Xagave for everything, including syrup on our pancakes. Not only do I feel better, but my kids do too. Since we have cutback on sugar, they are less cranky, sleep better and are more responsive. I never thought such a little change could make such a big difference. Hilary Noel Mother of 2, Marathon Runner Xagave is has been a great discovery in our house and is an unparalleled tool in healthier cooking, without having to sacrifice taste or quality. The granola bar muffins are my favorite, and my two year old sons as well. Its the one treat DELICIOUS MEETS NUTRITIOUS Im willing to give him any time he asks for it! Rachel D. Williams Mother of 2, Legal Secretary

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