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Low Sodium, Low Sugar, Gluten-Free, Dairy-Free, Soy - Mac-N-Mos

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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
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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:
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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.
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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!
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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
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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 325В° F.
Heat a small non-stick sautГ© 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)
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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 350В° 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
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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
TwinsВ® 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
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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
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