In conjunction with Mac-n-Mo's, Inc. Low Sodium, Low Sugar, Gluten-Free, Dairy-Free, Soy-Free, Meat-Free Recipes. One Recipe Contains Fish 494712.1 -- 30000.0116 I created Mac-n-Mo’s Morselicious Treats for my Dad, Mac, a diabetic and heart patient. My morsels are Vegan, Gluten Free, Kosher, contain NO Sodium, 1g Sugar, NO preservatives, but they are filled with oodles of LOVE! My Morselicious Mix has all of the above qualities PLUS 0g sugar! Since starting my business at the end of December 2010, I have embodied and inspired a fun-healthy lifestyle and began writing a blog as The Morselist. I purposely do not call my treats cookies as they do not contain sugar, butter, salt, eggs, preservatives, etc., so I named them morsels and thus began my path living and educating people on the benefits of a Morselicious Lifestyle. Even as a little girl, I liked to create and play with recipes, creating my own concoctions/versions. My mom encouraged “helping” her in the kitchen. Always, a pioneer/path finder-tunnel-digger, pumpkin-carver. In elementary school, I was a Blue Ribbon prize winner in my 4-H Club food group. In Junior High, I became the designated baker in our family, and in High School, I was the top sales-person for our Junior Achievement’s cookie company. Okay, I know what you're thinking. Yes, The Morselist has always been just a tad driven! Tasty food has always held a special place in my heart and tummy, but because of a few allergies/sensitivities and medical conditions, altering recipes became a challenging yet fun way of life. With my own past health issues combined with my dad's recent heart and diabetic conditions, I've always loved to create healthy alternatives to salt/sugar/cholesterol laden recipes, so I'm including salt/sugar substitutes at the end of this e-cookbook along with some delicious alternative toppings, sauces and helpful hints along the way. Hopefully they will help you take that first step towards living Morseliciously! I'm extremely passionate about diving into the challenges of creating tasty ways to cook/bake. I believe with my heart, tummy and taste buds that eating healthy and living a healthy life-style can be MORSELICIOUSLY FUN!! "What is a Morselicious Lifestyle" you ask? A Morselicious Lifestyle includes:               Indulging in all life offers you Giving yourself at least 20 minutes a day JUST FOR YOU Choosing tasty/real/whole foods Eating mindfully and graciously Reading nutritional labels Cutting back on sugar and sodium from processed foods Getting on your glow (preferably from at least 20 minutes of exercise every day) Adding 'natural' color to your meals/plates/bowls Experimenting with new tastes, foods, experiences Laughing Spending time with loved ones, daily Expressing gratitude Knowing we all have CHOICES and deciding to CHOOSE Knowing when we make mistakes, because we will, to be open and learn from them Keeping these things in mind, ask yourself, “am I living MORSELICIOUSLY?” To give you a head start on living Morseliciously during the holidays, here are 12 Days of my favorite, simple and healthy Morselicious recipes. ii 494712.1 -- 30000.0116 Why a Cookbook – Why Now?? Not long after college graduation and being discharged from the hospital from the most challenging battle of my life (another book), I was put on an incredibly restrictive diet…a FATFREE Diet, before FAT-FREE was all the rage. During my endless stay in the hospital, I begged my parents and sister to bring me menus since I was being fed intravenously and couldn't take anything by mouth, not even ice. I became obsessed with menus and different food combinations. My boyfriend, at the time, gave me the only cookbook I’ve ever read cover to cover, Julee Rosso’s, GREAT GOOD FOOD: Lucious Lower-Fat Cooking. I devoured that book, in EVERY sense of the word, playing with every recipe, and of course tweaking into my own versions. Julee and her book became an inspiration. Ever since, I have fantasized about writing my own cookbook collection. That day has arrived and so has the MORSELIST! Special Thanks My mom learned how to cook a new fat free diet and became a personal healing chef for me. She put together a Low Fat Bible that she gave me before I left for graduate school. I still have this binder! I want to dedicate my first cookbook to mom and dad (a.k.a. Mac and Mare) and of course my sister, Seana and boyfriend Doug, who were always willing, though NOT always eager to be my taste testers. Also a very special thank you to my dear friend, Reece Holland, who has supported and encouraged me in more ways than I can express. He is also my incredibly TOUGH, yet amazing editor. Throughout this cookbook, I will be sharing some funny, personal stories that explain how The Morselist came to be. The Morselist as a Brownie Sitting by the kitchen countertop so proud that she was finally getting that baking badge!! The Morselist as a child was obsessed with anything to do with Laura Ingalls Wilder! iii 494712.1 -- 30000.0116 TABLE OF CONTENTS With a sweet and savory offering each day, included are the following: Page No. Day 1: Roasted Acorn Squasherole ...................................................................................... 1 Banana Nut Na Na Na Na (savory or sweet) ............................................................. 2 Day 2: Wee Little Veggie Pies (Mo's version of an Irish Shepard's Pie)................................ 3 Carrot-n-Spice & Everything Nice Muffins/Loaves ..................................................... 5 Day 3: Wild Alaskan Zippy Cakes (with Cashew Cream Aioli) .............................................. 6 Whoopsie! Pies (With Blueberry/Strawberry Cashew Cream) ................................... 7 Day 4: Meat-less Loaf/Balls................................................................................................... 8 Nuttylicious Pumpkin Bars ......................................................................................... 9 Day 5: Nutty Patty ............................................................................................................... 10 Tasty Tropical Treat (or T3) ...................................................................................... 11 Day 6: Cinderella's Midnight "Creamy" Soup ..................................................................... 12 Chocoholic Pumpkinicious Squares......................................................................... 13 Day 7: Veggie Stirry Curry In A Hurry.................................................................................. 14 Raw Figgylicious "Mo" Energy Bars......................................................................... 15 Day 8: Cream O’ Mushroom Soup ...................................................................................... 16 Nana Nutter Sandwiches ......................................................................................... 16 Day 9: Minty Basil Hummus ................................................................................................ 17 Morselini Zucchini Bread (savory or sweet) ............................................................. 17 Day 10: Eggplant Lettuce Cupaliciousness ........................................................................... 18 Minty Cocoa Balls .................................................................................................... 19 Day 11: Bale O' Kale Salad ................................................................................................... 20 Peter, Peter Pumpkin Eater's Bread (savory or sweet) ............................................ 20 Day 12: The Great Pumpkin Pancakes (savory or sweet)..................................................... 21 Crispy Crumble Fruity Rumble ................................................................................. 22 Day 13 (Morselicious Dozen Bonus): Lean Green Zucchini Smoothie................................................................................ 23 Mo's Spicy Greenie Smoothie.................................................................................. 23 Index............................................................................................................................. 24 iv 494712.1 -- 30000.0116 Day 1: Roasted Acorn Squasherole 1 Acorn Squash (cut in half with seeds scooped out) Seeds from Acorn Squash 1/4 cup Morselicious Mix 2 tablespoons hemp protein powder (see p. 25) 1/2 cup water 2 tablespoons coconut or hemp oil (see p. 25) 1-2 zucchini, sliced 2 scallions (green onions), chopped Black pepper (to taste) 1 teaspoon cayenne pepper 1/2 teaspoon tumeric (Optional) Fresh juice of 1/2 lemon and/or NO salt seasoning 1 cup crimini mushrooms, sliced 1/2 cup mozzarella shredded (VEGAN) cheese (see p. 25) Preheat oven to 325° F. Heat a small non-stick sauté pan over medium-low heat. Rinse and dry the seeds from the squash and add to the pan, lightly toasting on both sides for 3-4 minutes each side. Remove from the pan and set aside on a paper towel to cool. Bake squash in glass casserole dish, cut side down, for 30 minutes or until tender. Remove squash and allow to cool. Add coconut or hemp oil to the casserole dish, scoop out 3/4 of the squash and spread in an even layer to cover the bottom of the dish. In separate bowl, combine the Morselicious Mix, hemp protein and water until you have a "paste" consistency. Spread mixture over squash. Toss the zucchini and scallions with the black pepper, cayenne pepper, turmeric. Squeeze lemon juice over mixture and mix well. Add to the top of the casserole and sprinkle with remaining squash, mushrooms and cheese. Cover dish and bake for 20-25 minutes. Top with toasted acorn seeds. Serve with mixed greens topped with my Cashew Creamy Goddess dressing. (see p. 24) 1 494712.1 -- 30000.0116 Banana Nut Na Na Na Na 1 cup Morselicious Mix 1 medium banana, mashed 2 teaspoons vanilla 1/3 cup coconut or hemp milk* (see p. 25) 1/4 cup walnuts, chopped (Optional) 1 teaspoon coconut or hemp oil (Optional) Preheat oven to 350° F. In a medium bowl, mix all ingredients well. Pour into greased mini muffin tins and bake for 15 minutes until golden brown. Made as a mini-loaf and served with a nice hot cup ‘o joe! Makes 2 dozen mini-muffins or two loaves. *you can substitute water Porky and the Easy Bake Oven My parents did not want me to have my own Easy-Bake Oven, but they did treat me to the mini size cake pans, mixing bowls & whisks, which allowed me to create the most "interesting" delicacies or as my sister, recalls, "disgusting concoctions of whatever I could reach, standing on my tippy toes, in the pantry & refrigerator." The Easy-Bake Oven inspired me to bake, which I did with passion and gusto! One year, I baked a birthday cake for our dog, Porky, the Pug. I mixed the batter out of dry dog food and peanut butter. Yes, I baked it in our BIG oven and the stench was God-awful. Mom ran inside yelling, "Mo, what in the world are you baking now?!" "I made Porky her very own birthday cake and frosted it with cat food frosting so all of our pets can have a party!" Needless to say, that was the last baked cake Porky received courtesy of Mo's kitchen. However, I continued to experiment with endless recipes, some delectable and some were "gifted" to Porky & the Pet Gang. The light at the end of this tunnel (or oven light) is the Easy-Bake Oven was inducted into the National Toy Hall of Fame. Left: Porky shown pre-birthday party Right: Maura with Porky and Inky, the Black Lab 2 494712.1 -- 30000.0116 Testimonials So many of the gluten-free products ARE loaded with sugars/salts...and not necessarily healthy, which can contribute to unwanted weight gain. That's what makes The Morselist's products and recipes so unique. They are actually full of taste and good health! - Lauren O'Connor, Registered Dietitian If you think eating healthy foods with low sodium and low sugar means sacrificing taste, think again! Maura Knowles (Mo) has mastered the art of creating healthy delicious meals and treats in her new cookbook, '12 Days of MORSELICIOUSNESS.' What a great resource for anyone working with any food restrictions, such as no sugar, in their diet! - Jaime Saginor, Holistic Health Coach This cookbook has the most amazing, healthy recipes but most of all, it is so much fun! Thank you Maura for sharing all of these yummy treasures with us. I cannot wait to make the Carrot and Spice and Everything Nice Pumpkin Loaves - Lauren Kelly, Certified Nutritionist & Fitness Trainer 12 Days of Morseliciousness0 is packed with creative, innovative and deliciously healthy recipes and delightfully, adorable and inspiring stories. This is a must-read for anyone wanting to improve their health while eating scrumptious food. -The Nutrition Twins® Tammy & Lyssie Lakatos, LD, RD, CDN, CFT Nutritionist, Personal Trainer, Author, Speaker, Spokesperson Reading through the list of amazing menus in Mo’s 12 Days of Morselciousness cookbook was a real treat! My imagination took off at the possibilities! Can’t wait to get my hands on this cookbook and start cooking up a delicious storm! - Debra Atlas, Environmentalist Journalist I have gotten to depend on Mo for her recipes. Her unique use of flavors, textures and colors creates delicious and nutritious foods. Her recipes give clear directions and are supplemented with great photos. 12 Days of Morseliciousness is the go-to resource for those on restricted diets or anyone looking to improve their diet with healthy and tasty foods. - Karen Whittier, Registered Yoga Teacher-Embrace Activism This cookbook not only offers great ideas for delicious and healthy eating, it is also fun to read. I'm a firm believer that eating healthy should not require deprivation and I LOVE how Mo offers options for great tasting food that can be enjoyed by everyone including people with a variety of dietary restrictions. - Randy Rabney, Founder of TheConsciousPlate.com, Author and Chef I have been following Mo and her Morselicious recipes for quite some time now. Not only does she create wonderful, healthy food but she also "walks the talk" by living a healthy, wholesome lifestyle. Through her creations, she is contributing to the healthy lifestyle movement that is very much needed in this country and is making a tremendous impact through the combination of her recipes and healthy eating tips. - Cheryl Friscia, Bethel, CT In her new cookbook, Mo shares some of her favorite low sodium, low sugar, gluten-free, dairy-free, soy-free, meat-free recipes. This may make you say Flavor-free but Mo has found a way to add flavor and create tasty meals for people who live vegan, gluten-free, or have restricted diets. Along with each of her recipes, Mo lightens things up with fun anecdotes from her life, as she puts it "funny, personal stories that explain how The Morselist came to be." It is a must read for any one on a restricted diet or if you are just looking to try some tasty, healthy dishes to shake things up a bit. - Jeff Davis "the Go Green Guy" creator/host of Go Green America TV You are such an inspiration to help me eat healthier! I enjoy eating your morsels and I LOVE that you sell your Morselicious Mix for others to create healthy snacks, and am so excited to try your new recipes!! Your nutritional expertise, creative way of developing new recipes and willingness to share them with others is so helpful to people who are striving to live healthier lives! Nuttylicious Pumpkin Bars, Whoopsie! Pies (With Blueberry Cashew Cream), and The Great Pumpkin Pancakes (savory or sweet) are just a few of the recipes in your book that I am EXCITED to try. Thanks, Mo!- Betty Holysz, Enthusiastic Morselite! Maura's life, recipes and anecdotes are thoughtful, nutritious and good for the soul. This latest work is a perfect example of a holistic approach to cooking, eating and most importantly holistic living. Not one of her concoctions is lacking in her favorite ingredient - love! Great job, Mo! Keep spreading your message. - Daniel Sanelli (aka Primo) | Holistic Health & Nutrition Coach The thing I love most about the "Morselist" & her 12 days of MORSELICIOUSNESS is that it’s inspirational as well as delicious. Being healthy is about much more than just food, it's a complete lifestyle. Having a positive relationship with food is the first step and I really appreciate Mo’s take on this. Her recipes are creative, simple, and nourishing. -Alexandra Caspero, R.D. Delicious Knowledge Maura's new cookbook 'The 12 Days of Morseliciousness' is FANTASTIC! Where else can you find healthy and tasty Low Sodium, Low Sugar, Gluten-Free, Dairy-Free, Soy-Free, Meat-Free Recipes all together for you in one cookbook? Brilliant! Christine Thompson, Compassionate Nutritionist Maura is the most passionate person I have ever met when it comes to creating healthful snacks and treats. She founded her company based on the need to create something for her father and has spread that love and commitment into everything she cooks. Maura (Mo) is a true visionary when it comes to alternative ways to produce traditional baked goods and she does it in a tasty and tasteful way. Make certain to try these recipes soon. - Larry Bressler, Chef & General Manager, Chef's Center 3 494712.1 -- 30000.0116 Morselicious Mix available at www.macnmos.com Mo writes a daily blog as THE MORSELIST including her recipe creations, healthy living tips, funny & inspiring stories. www.macnmos.com/the-morselist The Morselist Maura Megan (Mo) Knowles, is an accomplished actor/singer/baker/Morselist. On Television, she has appeared on LAW & ORDER, MEDIUM, LIE TO ME, SPECIAL VICTIMS UNIT, NUMBERS, E.R. & THE BOLD & THE BEAUTIFUL. On stage, she was in Francis Ford Coppola's, GIDGET and the award winning musicals, BARE and A MAN OF NO IMPORTANCE and most recently, an award winning play, WASH at Noah Wylie’s THE BLANK THEATRE. As a writer & lyricist, her new play with songs, INSULT TO INJURY had its first public reading in December 2010. Several other projects are currently in the works! www.mauramknowles.com Mo is also the founder of Mac–n-Mo’s Morselicious Treats. These morsels were created by Mo for her Dad, Mac, after his quadruple bypass surgery in 2010. Mac-n-Mo’s Morselicious Treats contain NO preservatives, NO gluten, NO cholesterol, NO sodium, 0-1 g sugar, and contain tasty love! She is carving a difficult path, but is passionate and dedicated and sees herself as a pioneer in this field, (not unlike her childhood idol, Laura Ingalls), which comes with many challenges and obstacles. www.macnmos.com 4 494712.1 -- 30000.0116