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be certified gluten-free, such as (but not limited

to): oats, canned tomatoes/paste, canned beans,

soy sauce, mustard, ketchup, other sauces,

flours, pastas, and crackers. All recipes in the

cookbook are gluten-free unless otherwise

noted, if certified gluten-free products are used.

PALEO

Free from: grains, gluten, legumes/beans,

dairy (except butter), and refined sugar.

Note that any recipes including dairy

yogurt can be made paleo by substituting a

coconut or almond-based yogurt. Also be sure

to use gluten-free prepared products as noted

under Gluten-free. Some paleo diets do not

include mayonnaise. If this describes your

diet, replace any mayonnaise with paleo-

approved mayonnaise.

DAIRY-FREE NOT RECOMMENDED

These recipes are not recommended to be

made dairy-free by making substitutions.

HANDS-ON AND TOTAL COOKING TIMES

Note that all total and hands-on times are

approximate. Times don’t include preheating

the oven, boiling water, or making optional

toppings or sauces. If marinating is required,

the least amount of time required is included

in the total time. For recipes with sauce or

dressing, those instructions are included in

the order in which the timing is most efficient

for the entire recipe.

1 HOUR OR LESS

These recipes can be made completely within

an hour.

SOAKING REQUIRED

This label applies to recipes that include

soaking an ingredient for 1 hour or more.

CHILLING REQUIRED

These labels apply to recipes that require

chilling for 30 minutes or more.

SECONDARY RECIPE

This label only applies if the secondary recipe

isn’t optional (e.g., teriyaki sauce for teriyaki

meatballs). Even so, sometimes store-bought

options can be subbed. This does not include

salad dressings or optional toppings.

SLOW COOKER

These recipes require the use of a slow cooker.

Important Tips & Tidbits

Understanding measurements. To avoid any

wording confusion, let me clarify how dry

measurements are described: If I say, “1 cup

cucumber, sliced into ½-inch rounds,” that

means you are measuring a cup of ½-inch

rounds, not a whole cucumber. Another

example is: If I say “⅓ cup shallot, minced”

you are measuring ⅓ cup minced shallot. A

rounded cup means a few pieces of what you

are measuring (often fruit) will stick up above

the measuring line.

Basic recipes. Many cookbooks have a section

on how to make healthy “basic” recipes, like

properly cooking beans, making homemade

nut milk, or making homemade stock. I do not

have this, because the reality is: I don’t make

beans from scratch, I rarely make my own

nut milk, and the few times I’ve made my own

stock, it stunk up the kitchen for a whole day.

Instead, I look for BPA-free organic canned

beans and full-fat coconut milk, as well as low-

sodium, free-range organic chicken broth. If

you are interested in more of these DIY basics,

there are ample book resources out there, if

you do some noodling.