Mixed Fruit Smoothies
Fruit Smoothies can be enjoyed by all blood types; however, it is very important to consider the specific nutritional needs of each type. For example, Type O & Bs need extra protein, as do Type A Nonnies. Protein powders can be added to smoothies for this purpose. These drinks are particularly useful when working out.
Certain blood types with specific challenges, eg. Type A with cancer risk, are wise to choose Soy Protein Powders for their smoothies.
Rice protein powders match all blood types. Only very high quality (and more expensive) specialty sports whey powders match Os & As.
Go-Pro Matrix is a unique protein powder with probiotic derived from whey in goat milk. It is particularly nutritious & very tasty. Type B & ABs are particularly well matched to goat milk products. Another great (alkalizing) protein source is soaked almonds – add a handful when making a half a blender of fruit smoothies.
Sprouted Flaxseed offers the perfect solution for adding valuable insoluble fibre to the diet plus in Fruit Smoothies, it slows the release of fructose in the fruit thus helping to regulate blood sugar.
Lecithin granules help to dissolve gallstones. Gogi berries are a super nutrient that can be used in both fruit and green smoothies. Seabuckthorn berry juice (from Everspring Farms) offers omega 7 EFA to heal mucous membranes, eg. leaky gut (candida overgrowth).
Genestra has a unique Essential Fatty Acid (EFA) called Berry Plus EFA which is flavorful due to berry concentrate and high in DHA. It can be measured by the spoonful and added to your glass serving.
In order to make a fruit smoothie with creamy texture, use a dairy alternative such as almond, rice, oat or hemp milk. Where available, raw milk is an excellent choice. Unsweetened soy milk for A Sec’s.
Fresh fruit is better than frozen fruit; however, it’s best to freeze and use berries that are grown locally rather than imported berries.
For thicker more substantial smoothies, use apple (pectin is great scrub brush for the colon); pear; and pineapples with their core (bromelain). All of these fruits can be obtained in stores as fresh.
Frozen fruit provides a convenience and offer the advantage of making a freshly made smoothie “chilled”, eg. frozen figs or mango.
When making Helen’s Chunky Mixed Fruit Smoothie, a cup of frozen strawberries or blueberries is usually added as well as frozen mango or grapes (grapes replace mangos in smoothies for Type As & ABs).
In order to preserve your fruit smoothie, store leftovers in a glass juice bottle which has as little room for air in it – bottle is correct size for amount of leftovers. Also, add buffered Vitamin C to the blender when making the drink plus extra 3/4 tsp. to leftovers to help preserve it. Fruit smoothies last up to 24 hours.
If making a smoothie for breakfast, plan ahead and make more to enjoy as an “after work” or “after workout” pick me up or as a bed-time snack (particularly for those who enjoy yogurt bedtime snacks)
The higher the speed and RPMs of the blender, the healthier the drink because of nutrients obtained from skin, core & seeds plus less free radical damage due to oxidation of the blended food. We recommend a commercial blender such as a Waring or Vitamix.
Chunky Mixed Fruit Smoothie
2/3 cup Pacific organic almond milk
8 oz. pure mango (or pineapple)juice
1 1/2 cup fresh pineapple chunks
2 cups nectarines
1 cup frozen blueberries
1 cup frozen mango
1/2 large gala apple
1/2 large granny smith apple
2 small bananas
1 bosc pear
4 tbsp. sprouted flaxseed
Handful of soaked almonds (30)
Protein Powder added after blending
The Chunky Mixed Fruit Smoothie recipe was made twice using basically the same ingredients except that second time around water was added instead of juice and the mango and banana was eliminated for compliance with Type A diet. Flaxseed also left out.
The group sampled Veona’s various protein powders adding a tsp. to their drinks. Go-Pro Matrix was also taste tested. The latter is a protein powder which has a probiotic in it and it’s unique because it’s made from goat milk.The group seemed to enjoy the smoothie.
Note: If a half blender was made, 1 tsp. of buffered Vitamin C powder would be put in the mixture and then leftovers poured into a bottle matched as closely as possible size-wise. Sprinkle an additional 1/2 tsp. on top and then stir it lightly with a knife. The leftover smoothies will last up to 24 hours.
Goat Feta-Walnut Dip
1 cup goat feta cheese, crumbled
2 tbsp. cold-pressed extra-virgin olive oil
1 cup walnut halves
1/3 cup almond or rice milk (soy milk for Type As)
1/2 tsp. paprika (or cayenne for Type O & Bs)
Greek Feta (Sheep’s Milk) has a distinctive neutral flavour most people enjoy; Goat Feta can vary considerably so you may like one variety and not another – be open-minded; Cow Feta (or Canadian Feta) is the cheapest and not as flavourful generally speaking or as healthy.
High quality oils and organic milks like Pacific Organic Almond milk or unsweetened organic Soy Milk (for As) will make a difference in the flavour of your dip. Cayenne spice is a must for Os and Bs to “spice it up”; paprika is the neutral spice if serving all blood types. Parsley & basil good.
Good sweeteners in alternative milk products include brown rice syrup; avoid carrageenan which is a complex carb seaweed used as a binder often added to soymilk.
What to serve with dips? We are all striving to eat more alkalizing vegetables. Focus on dipping vegetables like asparagus; celery; carrots; kohlrabi; broccoli; cauliflower (except Os); zucchini; peppers (except A Sec & ABs). Secondarily, enjoy Mary’s wheat-free sprouted crackers; Finn crisps (except Bs); various rice crackers and rice chips.
Vegetable-Nut Pâté
3 cups nuts (walnuts/almonds/pecan/pine) & seeds (pumpkin)
1/2 cup (or more) extra virgin organic olive or flaxseed oil
1/4 cup freshly squeezed lemon juice
4 cloves crushed garlic (or 1 tsp. minced garlic from jar)
2 stems of green onions (or 2 tbsp. finely chopped onions)
4 tbsp. wheat-free tamari sauce
1/2 cup chopped red pepper *omit for A Sec/ABs
1/2 cup chopped zucchini or kohlrabi
1/2 cup broccoli or asparagus
Fresh herbs like basil or parsley
8-10 sun-dried tomatoes (optional) *omit for A & B Secretor
Other nuts: macadamia and chestnuts can be used by all types. Avoids: Pine nuts except for Bs; pumpkin seeds except for Bs and ABs. Leave out tomato for A & B secretors. Leave out peppers for A Secretor and ABs.
Recommended mixture: 1 cup almonds; 1 cup walnuts; 1 cup mixture in thirds of pecans; pine nuts; pumpkin seeds for O & As. OK for Bs to use more walnuts /almonds due to avoids. Nuts must be soaked for at least 8 hours to improve digestion – drain off the water afterwards and refrigerate.
Nuts & seeds have enzyme inhibitors which resist digestion.
Sometimes more liquids or spices are desirable – check your consistency and flavour and just adapt the recipe as needed. Fresh basil or parsley is great for flavour. Dried spices such as turmeric, mustard, paprika, & cayenne (except A/AB).
Roasted Red Pepper Feta Dip
3-4 roasted red peppers
1/2 cup Greek or Goat Feta
1 tbsp. lemon juice
1 clove of garlic (minced)
Roast red peppers in oven for 40-60 minutes at 350oF. Adjust the temperature and length of cooking according to the size of your peppers. Move the peppers around side to side. When the skin is blackened and peel able, remove from heat. When cooled, remove skin and core. Rinse off seeds.
Put pepper pulp in food processor and add crumbled feta cheese, minced garlic; and lemon juice. This is the type of recipe where you can really play around with the amounts of the four ingredients according to taste/texture preference.
High quality oils and organic milks like Pacific Organic Almond milk or unsweetened organic Soy Milk (for As) will make a difference in how tasty and nutritious your dips turn out. Olive oil can be specially ordered through Ralo Inc. and details will be provided during class or visit this website:
This dip is great on its own with fresh veggies or crackers or bean chips. It’s also recommended as a spread for either pizza or placed as the first layer on spelt tortillas if making the Bean Feta Cheese Filling on Spelt Tortilla recipe. It really “spices” things up especially if lots of garlic is used.
Spinach-Basil Pesto Sauce
4-5 cups fresh basil & spinach
1 cup flat leaf parsley
1/4 cup extra virgin olive oil (or flaxseed oil)
1/4 cup pumpkin seed oil (or avocado oil substitution)
3 tbsp. lemon or lime juice plus rind
1/2 cup pine nuts
3-4 cloves garlic
1 tsp. lecithin granules
1 tsp. sea salt
In a food processor, combine all ingredients leaving the fresh basil & spinach until last so only what is needed for thickening the sauce can be added. We recommend using 4-5 cups of fresh herbs with 2 cups being basil. If you like the stronger taste of traditional pesto sauce then add more.
This is one of three pesto sauce recipes in my Simply Delicious & Nutritious Cook Book and clearly my favourite because of the milder fresher taste. The beauty of this recipe is the fact that it is a “life-saver” for Type A and B Secretors who are avoiding tomatoes and tomato sauce. Remember that it’s also the solution for people who have an inflammatory condition and are avoiding night shades.
Use this recipe on top of pizza crust or in lasagne or spaghetti. It can also be lightly spread on the spelt tortillas prior to adding the Bean-Feta Cheese Filling for zesty flavour. (Second choice is Roasted Red Pepper Garlic Dip).
Salads & Salad Dressings
Since all blood types require lots of fresh veggies and healthy oils containing omega 3, 6 & 9, focus on making scrumptious salads accompanied by home-made dressings with superior oils.
Begin with flaxseed, olive, or walnut oil sold in dark bottles.
Check out for the best imported olive oils which you can pre-order to come from Greece in April/May. Walnut oil has special colon healing properties & it tastes great.
Get passionate about salads by varying the ingredients. Spinach and romaine leaves are popular favourites; however, try mesclun or spring mix, arugula or other bagged or clam shell varieties. Add other ingredients such as broccoli or cauliflower florets (except Os) or carrots, kohlrabi, Portobello mushroom and pepper (except A/AB). Feta cheese can transform a salad. Romano cheese is the substitute for parmesan in Caesar Salad.
Dressings can be as simple or as complicated as you choose to make them. Helen’s Olive & Walnut/Flax Dressings are made with 2 parts oil and 1 part “sour” which is combo of lemon juice and apple cider vinegar. Type O & Bs prefer more ACV & Type A & ABs, lemon juice, based on how their body responds. Some people prefer full flavoured dressings with lots of spices balanced with sweeteners like honey or maple syrup (or stevia). Most spices are neutral however please note that cayenne is not a good choice for Type A and ABs – it causes joint pain. All blood types benefit from ginger and garlic as super foods. Remember wheat-free tamari for enhancing the flavours.
Helen’s Olive & Flax Oil Dressing
1/3 cup cold-pressed olive oil
1/3 cup flaxseed oil
1/3 cup walnut oil
1/4 cup freshly squeezed lemon juice
6 tbsp. apple cider vinegar
1 tbsp. wheat-free tamari sauce
2 tsp. parsley flakes
3/4 tsp. turmeric powder
3/4 tsp. coriander seed
3/4 tsp. paprika powder
1/2 tsp. ginger spice
1/2 tsp. minced garlic
2 tsp. dried mustard powder
1 tbsp. pure honey
3 drops stevia sweetener
2 tsp. Romano cheese
Use only the highest quality olive oil and flaxseed oil sold in dark glass bottles. Check out Apple cider vinegar (ACV) is acceptable for all blood types; however it has to come in a glass bottle and be organic. This recipe can be made with as little as 1 tbsp ACV plus the full amount of lemon juice (A & AB) or use more ACV (Type O & B). Honey can be substituted with powdered or liquid stevia, a natural sweetener, which does not alter blood sugar levels in diabetics. It’s really important to buy wheat-free tamari sauce -- you will find many uses for it in making soups, stews and for adding to your stir-fried brown rice.
Bean-Feta Cheese Filling
The Bean-Feta Cheese Filling is the bean and diced veggie filling which is used as a topping on Spelt Tortillas. It goes into the oven with shredded cheese & cubed tomato till hot and crispy “bean pizza” emerges. Simply rinse the organic canned beans (or make from dry beans that are soaked and cooked) and put in bowl. Mash some of them especially if they are big. Add in diced veggies so it’s half bean/half veggie with feta cheese for full-body flavour. The liquid ingredients, olive oil, tamari, & lemon juice add “juicy” flavour.
Type O & A: Black Beans; Black-Eyed Peas;
All Types: Northern Beans; Romano Beans; Cannellini Beans
Cheese: Feta Cheese, particularly sheep (Greek) and goat
Mozzarella Cheese: higher quality retin-free cheeses best
Tomato Topping: Type O, A Nonnie, ABs OK with tomato
Peppers: Avoid for Type A Sec and ABs (also a nightshade)
Use quality oils: Flax, olive, grape seed, or walnut oil
Wheat-Free Tamari: Provides flavour for so many recipes!
Artichoke or Peach/Vidalia Onion Salsa: Provide flavour
Onions: Highly beneficial for all blood types; many varieties
Neutral Veggies: Asparagus; Green Beans; Zucchini; Kohlrabi; Swiss Chard; Spinach; Kale; Broccoli; Bok Choy; Carrot; Celery; Fiddlehead Fern; Portobello Mushrooms; Garlic; & Ginger.
This recipe can be stored in salsa jars and frozen. Serve Bean Feta Filling on Spelt Tortillas with home-made salad & dressing for a delicious vegetarian meal. To make a fancier bean tortilla, add Spinach-Basil Pesto Sauce or Roasted Red Pepper & Feta-Garlic Dip.
Spelt Tortillas
1 cup spelt flour 1/4 tsp. olive oil
1/3 cup water few grains salt& sugar
Add olive oil, sea salt and organic sugar to water. Pour into 1 cup of whole or half whole/half light spelt flour in a small mixing bowl. Blend well. Pick up in your hands and press together to form a large ball. Then divide the batter into 5 balls and set aside. Each ball makes one tortilla.
Flour your bread board or counter. Roll the rolling pin through it before rolling the first ball to prevent sticking. Keep sprinkling flour on the tortilla in order to be able to roll it thin and at the same time be able to pick it up with the spatula. It requires a bit of practice especially if using thinner flour combinations, eg. half cup light spelt or brown rice flour.
Remember that it is good to rotate through your flours. As an alternative to spelt, Type O Nonnies can use:. 1/3 cup kamut; 1/3 cup rye; 1/3 cup brown rice or substitute one of the above selections with chickpea flour.
Brush skillet with olive or grape seed oil. Use medium heat (4 on the dial) reducing heat if making several tortillas as the pan will heat up. Cook each tortilla for about 2 minutes. Shake the skillet to be sure it’s not sticking. Flip over, brushing some more oil underneath and bake for another 2 minutes. If your tortilla is small, you could reduce temperature and if it’s a larger one, you could cook for an additional minute. Tip: In between tortillas, paper towel dry any burnt flour and add fresh oil.
Some of your tortillas may end up being more bendable due to less flour while rolling or too much oil in the pan. Use these tortillas as “wraps”. Otherwise, tortillas are meant to be like a pizza crust with a topping. See Bean-Feta Cheese filling recipe where the tortillas are grilled in the oven.
When stacking the hot tortillas, place parchment paper and paper towel in between each tortilla. If freezing some, replace soggy paper with new.
Almond Thimble Cookies
3 cups ground almonds (almond flour)
2 cups whole spelt flour
1 cup brown rice flour
1 cup kamut flour (oat flour for B & AB)
1 cup maple syrup
3/4 cup olive (or less)
1/4 tsp. sea salt
1 tsp. cinnamon (or nutmeg substitution)
Organic apple butter or blueberry, raspberry or peach jam
Combine all ingredients in large bowl. Use only as much olive oil as is required to form balls with your hand. First use a tablespoon to scoop batter, then press to form the edges while making thumb print in the middle. It is a tricky job making the cookies with deeper thumb print (the way I like it) because the sides of the cookie crumble. Just persevere to make them keep their shape or don’t worry so much about the look of them. :o)