The following menu provides approximately 60-70 grams of complete protein for one day, healthy fats, and comparatively low carbs, with amounts to be adjusted as needed. Essential fatty acids as explained in Eatin' After Eden, and appropriate whole foods concentrates (dehydrated food supplements), with digestive enzymes, are also recommended (see whole foods nutritionist or naturopathic physician. Raw foods have digestive enzymes for their digestion). However, this menu supplies good amounts of the macronutrients, trace minerals, phytonutrients, vitamins, and minerals if eaten as organically grown and grass fed.

Breakfast:	2 eggs - cook over-easy or lightly scramble; top with raw salsa (recipe in Dec. 2010 newsletter) 1 slice warmed, buttered, sprouted sourdough or Ezekial bread   Beef sausage – Grass-fed, no sugar, nitrates, etc. (write us for source suggestion)   1 cup homemade yogurt - 400 mg. calcium, 12 g. quality protein, recipe in Aug.-Sep. newsletter)
Lunch:	Fiesta Salad: Layer torn Romaine lettuce and raw spinach with chopped red bell pepper, ½ cubed, firm avocado; ½ cup warm black beans; then sprinkle with 1 Tbsp. green pumpkin seeds, and 1 ounce shredded raw cheese. Add a dollop of real sour cream, and top with raw salsa. (This recipe may be doubled for additional servings.) Purchase all from a natural foods store or organic foods section in supermarket.
Afternoon snack	1/2 cup low glycemic fruit or berries
Dinner:	Chicken and Lentils from recipe here, plus lightly steamed broccoli with butter, and/or a green salad with extra virgin olive oil and raw apple cider vinegar. If preferred you may have Navy Bean & Sausage Repast with a green salad.

In the early fall we daily harvest from our small garden various fruits and vegetables that are not ripe until then. We enjoy whole meals with these, with the addition of high quality protein and raw homemade goat yogurt or milk, with very nutritious figs and grapes for snacks full of antioxidants and other phytonutrients. The meal plan here contains the highest quality macronutrients of protein, fats/oils, and carbohydrates. The timing for all this ripening is not happenstance, but the loving Creator's intention to increase detoxification, intense nutrition, and antioxidants in time for the extra thrust our bodies require for building of increased strength and immunity for the coming days of exposure to others' colds and flu.

An important part of this magnificent repast is raw red beets! Hungarian Dr. Firenzi reportedly uses controlled amounts of raw beets for its tumor-inhibiting flavonoid called betazyane, and its capability of significantly increasing cellular oxygen intake. Its folate prevents birth defects when consumed by women of child-bearing age. Folate reduces levels of homocysteine, a molecule that is a risk factor for cardiovascular disease and stroke, and is important especially for geriatrics. A study reported in The Lancet found that folate significantly improved cognitive ability in the elderly. Only one-half cup of the steamed beet tops contains approximately 3,670 IU of the vitamin A precursor beta carotene. One cup of the zucchini supplies 280 mg. of potassium, and is also high in beta carotene. Note: Most non-organic beets are now GMO, used to make refined sugar.

Here's our meal plan for one such lunch, all organically grown, of course:

Salisbury steak of ground beef (grass-fed), topped with pico de gallo raw salsa of tomatoes, onions, red bell pepper, cilantro, and garlic (see archived Dec. 2010 e-newsletter for salsa recipe)
Raw red beets, shredded, with equal parts of organic extra virgin olive oil and raw apple cider vinegar from the natural foods store.
Lightly steamed beet greens
Zucchini/Carrot Nut Bread made with sprouted spelt flour (see recipe below)
Raw, homemade goat milk yogurt (recipe appears in August-September 2011 e-newsletter.)

So grateful for the Creator's bounty were we that we stopped mid meal to thank Him again while enjoying this magnificent repast!

This recipe makes a delicious, high nutrient nut bread, great for freezing now for those cold winter days when zucchini is unavailable. For you who have more than you can use or share, zucchini can be shredded and frozen for use in this recipe later, as can tomatoes for winter soups, both without blanching. Just thaw the zucchini package in cool water an hour or so before preparing this recipe, squeezing some of the water out before use.

Ingredients:

• 1 1/2 c. organic sprouted spelt flour
• 3/4 tsp. powdered stevia, more or less, depending upon preference for sweetness
• 2 tsp. aluminum-free baking powder
• 1/2 tsp. baking soda
• 1/4 tsp. sea salt
• 2 tsp. vanilla extract
• 1 egg lightly beaten
• 1/2 c. virgin coconut oil (heat if necessary to melt)
• 1 c. grated zucchini
• 1/2 c. grated carrots (or use 1 1/2 c. grated zucchini instead)
• 1/2 c. chopped walnuts
• 1/4 c. currants

To prepare:

1. Heat oven to 350°
2. Grease 9" bread pan.
3. Mix all dry ingredients together in a large bowl and set aside.
4. In a medium size bowl beat the egg, add the melted coconut oil, zucchini, carrots, and nuts, and mix well.
5. Add the wet ingredients to the dry mixture, and stir only enough to incorporate the dry ingredients. Mixing too long causes dry bread.
6. Pour the batter into the greased bread pan, and sprinkle the top with the currants.
7. Place in oven, and bake for approximately 45-50 minutes until a knife or toothpick stuck in the center of the bread comes out clean.
8. Remove from the oven when done, let cool in the pan five minutes, then carefully turn out onto a cooling rack or plate. Enjoy warm with yellow butter slathered on slices, or cooled.

Makes one 9" loaf.

A real meal, this deceptively simple dish includes quality protein, complex carbs, healthy fats/oils, and tomato's lykopene. The recipe is an example of a quick and easy healthy conversion of a far less nutritional one.

Ingredients:

1 Tbsp extra virgin olive oil (instead of vegetable oil)
4 lg. chicken thighs or two half-breasts*
1 c. chicken or beef broth (instead of water for better nutrition and more             flavor); homemade is even better
1 c. lentils (instead of white pasta or noodles)
½ c. canned or frozen tomatoes
½ tsp. sea salt (This is very different from supermarket salt.)

Place olive oil in 2 qt. sauce pan with lid. Add chicken, cover, and cook on low about 20 min. or almost done. Add broth, tomatoes, and lentils around chicken, leaving chicken on bottom and being sure lentils are in liquid, not on top of chicken. Cover and simmer about 15 minutes (tilt lid if necessary to prevent boiling) turning chicken once. Do not overcook lentils.

Remove chicken from pan, cool a minute, then remove meat from bone with paring knife, cut into bite-size pieces. Stir to combine ingredients. Depending upon how much liquid you use, this may be enjoyed on the plate or in soup bowls. Serve with a green salad. Serves 3 or 4.

One thigh = 25 g. protein. The very nutritious lentils provide additional protein, plus complex carbs.

*Chicken breast may be used, however, the juice of thighs adds to flavor of this dish. If breast is used, add more broth.

Worth its weight in gold, this marvelous marinade is just the thing for these days of thrift. It allows you to enjoy some of the more economical cuts of meat, e.g., flank or round steak, certain roasts, and notoriously tough, grass-fed beef. Chicken and lamb shanks are also scrumptuous with this treatment.

Ingredients:

1/4 c. liquid amino acids from natural foods store (only soy product we use)
1/4 c. raw apple cider vinegar
Pinch of garlic powder (or 1-2 Tblsps. fresh minced garlic)
Ground black pepper, few sprinkles each side of meat

Mix the above ingredients in a 6"x1''x2" pan or whichever size fits your cut of meat. Place it in the pan and prick meat with fork. Turn it a couple of times. Cover pan with plastic wrap or lid, and refrigerate. Turn meat every 4-5 hrs. during daylight hours if possible, for couple days; remove meat from marinade. To cook, place about 5" below 350°-375° broiler, about 5 min./side, or a covered roaster, depending on cut and type of meat. For beef, cut a thin slice off one end cross-grain to check for doneness (rare or med. rare is best). DO NOT OVERCOOK BEEF.

Life begets life!

It takes living foods to sustain abundant life, healing, and restoration. This juice is an outrageously nutritious, and refreshing example. Chock full of vitamins, minerals, and phytochemicals that help prevent cancer, it is also useful for detoxifying and liver health. Its antioxidants work for your heart health. We should also mention it's really quite delicious! Isn't it just like our Creator to package His good things this way?

Juice ingredients:

8 medium size carrots
1 stalk celery, leaves and all
1 pc. of raw beet the size of half an egg, include the greens if available
½" or so of raw ginger
1 or 2 apples unpeeled but cored
1 kale leaf without stem, or a couple of hands full of
   raw spinach (never eat cooked spinach; it has toxic
    oxalates according to scientist Dr. Norman Walker who
    lived to 99 years of age)

Drink immediately, before, with, after, or between meals. Do not store juice, it loses nutrients quickly and oxidizes.

An 8 ounce glass counts as 2 servings of vegetables. Cancer patients and those with frail constitutions should begin with 2-4 oz. and increase daily to tolerance.

Makes 16 ounces of juice.

Bon appétit