RECIPES
Breakfast
Almond Raisin Bar
Delicious, highly nutritious food bar for breakfast or snacking. Taking a long drive, or attending a
meeting away from home? One of these will tide you over until your next meal. No crumbs to deal with.
Ingredients: (Organic)
1 cup seedless raisins (or prunes)1 cup almonds
1/4 tsp. Utah salt (sea salt is saturated with plastic)
1/4 cup soaked Chia seeds
1 tbsp.100% unsweetend cocoa powder (optional)
Preparation:
1. Finely chop the almonds in a food processor but stop before you make almond butter. Pour out to free up processor.
2. Chop raisins in food processor until small pieces but not pureed.
3. Add remaining ingredients and turn on processor. If too dry add 1 tablespoon water at a time while processor is running, until contents starts to form a large ball.
4. Press into pan lined with waxed paper to the desired thick- ness.
5. Refrigerate for one hour.
6. Cut into 8 bars.once firm.
8 servings.
9 grams carbs per serving.
Submitted by Lori Z., Ecuador
LEARN HOW TO PREPARE YOUR FOODS HEALTHFULLY AND SCRIPTURALLY WITH YOUR OWN COPY.
Fast & Easy OATMEAL PANCAKES & WAFFLES
This delicious, nutritious breakfast, bread, or tortilla replacement recipe was submitted by Lori Zee, Ecuador, an excited fan of Eatin' After Eden, who healthfully follows its teaching as many others' testimonies and endorsements at this website share.
INGREDIENTS: Organic
2 cups rolled or quick oats
2 cups raw milk (if not available, use pasteurized, never
ultrapasteurized)
2 eggs
1 tsp. baking powder
1/2 tsp ancient Utah salt (sea salt is saturated with plastic)
Put all in the blender and blend well.
Optional: Add 1/2 unpeeled apple, strawberries or other fresh fruit. If it seems too thick, you may add a bit more milk. If too thin, add a bit more oats.
INSTRUCTIONS:
Add 1/3 cup of batter at a time to heated skillet. When bubbles begin to pop and stay open, and the surface shine begins to dull, turn pancakes. After a minute or so, when the bottom is light brown, remove from pan. Waffle makers have an indicator light to show when done. Serve with organic maple syrup, almond butter, honey, apple sauce, or over-easy egg.
8 or more pancakes or waffles, depending upon added fruit. Two pancakes or waffles is a serving; one if eaten with other foods.
INGREDIENTS: Organic
2 cups rolled or quick oats
2 cups raw milk (if not available, use pasteurized, never
ultrapasteurized)
2 eggs
1 tsp. baking powder
1/2 tsp ancient Utah salt (sea salt is saturated with plastic)
Put all in the blender and blend well.
Optional: Add 1/2 unpeeled apple, strawberries or other fresh fruit. If it seems too thick, you may add a bit more milk. If too thin, add a bit more oats.
INSTRUCTIONS:
Add 1/3 cup of batter at a time to heated skillet. When bubbles begin to pop and stay open, and the surface shine begins to dull, turn pancakes. After a minute or so, when the bottom is light brown, remove from pan. Waffle makers have an indicator light to show when done. Serve with organic maple syrup, almond butter, honey, apple sauce, or over-easy egg.
8 or more pancakes or waffles, depending upon added fruit. Two pancakes or waffles is a serving; one if eaten with other foods.
LEARN HOW TO PREPARE YOUR FOODS HEALTHFULLY AND SCRIPTURALLY WITH YOUR OWN COPY.
Breakfast Chicken Sausage
Ingredients: Organic
1 lb. boneless, skinless chicken breast
1 tsp. ground sage
1/4 tsp. marjoram
1/4 tsp. cloves
1 tsp. unrefined ancient sea salt - Utah
1/4 tsp. black pepper
Processing
1. Process chicken with meat grinder and turn into mixer bowl.
2. Add all spices, salt and pepper.
3. Using one heaping tablespoon each, drop onto waxed paper liner in a flat container large enough for approximately 5 days supply for storage in refrigerator.
4. Place the remaining tablespoons in a flat container with lid, and freeze, replacing the first five days as desired.
5. To cook, remove patties from refrigerated container with metal spatula into frying pan, sufficient servings for breakfast. Cook for approximately 2-3 minutes on the first side. Turn and flatten with the spatula, and cook until other side is lightly browned.
Servings: Approx. 15 servings of one Tbsp. each
1 lb. boneless, skinless chicken breast
1 tsp. ground sage
1/4 tsp. marjoram
1/4 tsp. cloves
1 tsp. unrefined ancient sea salt - Utah
1/4 tsp. black pepper
Processing
1. Process chicken with meat grinder and turn into mixer bowl.
2. Add all spices, salt and pepper.
3. Using one heaping tablespoon each, drop onto waxed paper liner in a flat container large enough for approximately 5 days supply for storage in refrigerator.
4. Place the remaining tablespoons in a flat container with lid, and freeze, replacing the first five days as desired.
5. To cook, remove patties from refrigerated container with metal spatula into frying pan, sufficient servings for breakfast. Cook for approximately 2-3 minutes on the first side. Turn and flatten with the spatula, and cook until other side is lightly browned.
Servings: Approx. 15 servings of one Tbsp. each
LEARN HOW TO PREPARE YOUR FOODS HEALTHFULLY AND SCRIPTURALLY WITH YOUR OWN COPY.
Oatmeal-Creme Brulee (Sugar & Gluten Free)
WHAT'S SO GREAT ABOUT GLUTEN-FREE ROLLED OATS!
Just wait until you learn of these oats' abundant benefits as revealed here!
And here you have a baked Oatmeal-Crème Brûlée recipe for a satisfying dish you may enjoy for breakfast, lunch, or dinner, as a snack, brown bag lunch, healthy comfort food, or dessert.
Yummy, extra nutrition, and satiety are only some of the positives you will learn about organically grown, sprouted rolled oats (Avena sativa). They even support good sleeping!
Yes, Oats For Better Sleeping!
You know that oats contain complex carbohydrates, but did you know they also contain melatonin, the pineal gland hormone that helps control sleep and wake cycles; and that the combination thereof can enhance uptake of tryptophan in the brain for better sleep if eaten at the proper time. In Scotland oatmeal is consumed in the evening for calming the mind and body before bedtime, the same as melatonin supplements are taken. A regular intake of oatmeal may even help with long-term stressors that interfere with good sleep.
If you prefer oats for breakfast, for adequate high quality of complete protein, add eggs to your oatmeal just before removing it from the stove, then stir gently a few seconds until the egg whites become barely solid (white).
Healthy Cholesterol Levels
Oats also contain beta-glucan, a special soluble fiber shown by many studies citing whole grain oats' benefit for healthy blood cholesterol levels. The studies revealed that participants with cholesterol above 220 mg/dl, who consumed a bowl of rolled oats daily, typically found total cholesterol lowered as much as 10%. Clients report that their medical doctors tell them, or their medics tell me, that their lipid panels are very healthy after a month or two of enjoying the Eatin’ After Eden food plan. (There are other whole foods that may be helpful for those with unhealthy levels of familial lipoprotein(a), [Lp(a)], another type of LDL cholesterol, that works synergistically with high total cholesterol as a chief factor in elevated cardiovascular disease [CVD] risk.)
Enhanced Immunity
A growing body of evidence reveals beta-glucan as found in oats enhanced immune response to bacterial infection, with neutrophils' improved ability to destroy bacteria at the site of infection, as reported by the medical journal, Surgery.
Weight Loss
The high amount of fiber in oatmeal, more than any other whole grain makes for easier weight loss. Soluble fiber slows digestion of food so that you are satisfied longer and eat less. Try it and see!
Diabetes and Glucose Stability
Consuming foods with high amounts of soluble fiber also helped stabilize blood glucose in diabetes II patients, compared with those who consumed white bread and white rice, another study revealed. A doctor and colleague with an insulin pump gave up eating oats because he experiences slow rising of his blood glucose level when doing so.
The high amount of the trace mineral manganese in whole-grain oats also assists in blood sugar regulation. A breakfast of the filling, whole food Oatmeal-Crème Brûlée (recipe provided below) with its additional nourishing eggs, enjoyed with eight ounces of whole milk, has adequate top quality protein for an afternoon satiety factor and prevents craving for unhealthy sugary snacks later. (Be aware that ultrapasteurized milk has denatured protein.)
Other Powerful Nutrients In Organic Oats
This cereal grain when sprouted properly is a treasure trove of nutrition! When grown naturally (organically) it provides from 15.6% – 18.0% of the daily requirement of zinc, phosphorus, selenium, and magnesium, and almost 70% of the DR (Daily Requirement) for manganese! Whole books have been written about the health benefits of each of these very important nutrients.
Manganese alone contributes to our bodies’ vital connective tissue, sex hormones, strong bones, and necessary blood clotting factors. It is active in fat and carbohydrate metabolism, as well as calcium absorption, and blood sugar regulation. This trace mineral is also required for normal brain and nerve function according to the University of Maryland Medical Center. It is a component of the very important antioxidant enzyme, superoxide dismutase (SOD) that fights free radicals. All this and more comes to us in organically grown oats.
Certified organically grown crops thrive in soils that are "storehouses" of nutrients for plants nourished with balanced, natural amendments that support living organisms that then make nutrients available to plants humans consume. (See also here: 10 Reasons to Go Organic.) Like humans, plants are what they feed on and assimilate. Such natural production of our foods is also good for Mother Earth. Conventional farming includes nutrient depletion and loss of tilth and living organisms with limited synthetic fertilizers that are usually by-products of the petroleum industry.
(The Gluten-Free Diet: What You Should Know About It)
First a brief, serious caution regarding the "gluten-free" diet—a caveat we are not finding in magazines, online, from our health care practitioner, or friends on the diet.
Gluten is found in grains, including wheat, rye, barley, in lesser amounts in ancient spelt, and even in oats in small bits if processed on equipment used for other grains as well. You will not find this protein in certified pure oats (uncontaminated).
People with celiac disease develop an immune reaction to gluten that is damaging to their intestines. They must avoid any amount of gluten. Many people today choose to go gluten-free for “other health reasons.” Yet what gluten-free trendies are not aware of is that this diet may actually be unhealthy for them because gluten-free products are most often made with refined foods that are low in the vitamins, minerals, and fiber of whole grains.
Please know that if you choose a factory foods diet, you will be "eating a lot of foods that are stripped of nutrients...Studies show gluten-free diets can be deficient in fiber, iron, foliate, niacin, thiamine, calcium, vitamin B12, phosphorus and zinc,” advises nutritionist Katherine Tallmadge, MA. "You can eat a healthy diet without gluten, but you have to be very knowledgeable [about this], and most people aren't," she advises. (K. Talmadge: Why You Shouldn’t Go Gluten Free, Fox News, Mar. 3, 2013) In fact, almost none are in our experience, including some health care professionals.
Just because the label says "Gluten Free" doesn't mean the product is healthful. It may not be. Yet choosing to go gluten-free for whatever reason requires doing some checking beyond the labels' listings regarding the product's purity and other certification before you should feel good about adding it to your list of gluten-free foods. Upon careful investigation, we found that even some leading companies could not produce Certificates of Analysis (COA) from authorized independent labs certifying the quality, purity (including 100% gluten free), and other important information about their products.
Celiacs should consume foods processed and manufactured only in gluten-free facilities with dedicated equipment. The COA also reveals the gluten level of the company’s products, that it is Below the Level of Detection (BLD). The Eatin' After Eden website includes information for a good resource. Again, such foods should also be certified organically grown to avoid certain toxins. Yet even whole foods diets have benefited from whole grains' amazing range of nutrients ever since Adam planted these.
The good news is that it is true that non-contaminated, gluten-free oats are now generally accepted as safe for a celiac disease diet according to the Celiac Disease Center of the University of Chicago. (Less than 1% of celiacs may suffer sensitivity to avenin protein in oats.)
Sprouting, The Last Word in Nutrition Enhancement
You are aware that highly processed, refined products with countless additives, gluten-free or not, stripped of fiber and nutrients, are clearly not the way to go for optimum wellness.
Properly sprouted, organic, certified gluten-free rolled oats are "the last word" in nutritious cereals. Studies show that organic foods have higher levels of nutrients. Yet when sprouted they provide even greater nutrient levels and digestive ease. Enjoy them daily!
Gluten-Free, Sugar-Free Oatmeal-Crème Brûlée
Ingredients:
2 c. rolled oats
2 c. whole, fresh milk
2 tsp. stevia juice, or to taste
1 tsp. ancient Utah salt
2 whole eggs
2 tsp. vanilla
1 tsp. cinnamon (opt.)
Directions:
1. In large mixing bowl combine milk, oats, and stevia, and let sit for an hour or more; or mix, cover, and place in refrigerator overnight, as convenient for breakfast.
2. When ready to bake, preheat oven to 325o. Grease 8" or 9" square pan with virgin coconut oil.
3. Lightly whisk eggs, vanilla, salt, and cinnamon in a small bowl. Pour into oats mixture and stir well.
4. Pour into greased baking dish, and spread evenly with the straight edge of a knife blade just briefly.
5. Place in preheated oven and bake 45-50 minutes until the center is no longer runny yet not solid (there is some movement when the pan is jiggled gently, as you would when baking crème brûlée. Lightly browned edges are fine. The eggs will continue to cook after removal from the oven.
6. After cooling in the pan for a short time, serve or refrigerate. This dish is just as delicious when cold. Keeps several days in the refrigerator (if there is any left after the first day!), but no longer than that.
Servings: 8 or 9. For 8 servings make 3 equidistant cuts one way and one cut across the middle. For 9 servings cut 2 equidistant lines both ways.
Macronutrients: 1 cup = 28 grams net carbohydrates, 11 grams protein, and 168 calories.
Tip for brown bagging: For a complete meal in a sack lunch pack one chilled (refrigerated overnight) serving of the Oatmeal Crème Brûlée. You may add 12 grams quality protein with 2 sticks of string cheese and a stalk or two of celery as preferred.
Copyright © Sylvia Zook 2020
Just wait until you learn of these oats' abundant benefits as revealed here!
And here you have a baked Oatmeal-Crème Brûlée recipe for a satisfying dish you may enjoy for breakfast, lunch, or dinner, as a snack, brown bag lunch, healthy comfort food, or dessert.
Yummy, extra nutrition, and satiety are only some of the positives you will learn about organically grown, sprouted rolled oats (Avena sativa). They even support good sleeping!
Yes, Oats For Better Sleeping!
You know that oats contain complex carbohydrates, but did you know they also contain melatonin, the pineal gland hormone that helps control sleep and wake cycles; and that the combination thereof can enhance uptake of tryptophan in the brain for better sleep if eaten at the proper time. In Scotland oatmeal is consumed in the evening for calming the mind and body before bedtime, the same as melatonin supplements are taken. A regular intake of oatmeal may even help with long-term stressors that interfere with good sleep.
If you prefer oats for breakfast, for adequate high quality of complete protein, add eggs to your oatmeal just before removing it from the stove, then stir gently a few seconds until the egg whites become barely solid (white).
Healthy Cholesterol Levels
Oats also contain beta-glucan, a special soluble fiber shown by many studies citing whole grain oats' benefit for healthy blood cholesterol levels. The studies revealed that participants with cholesterol above 220 mg/dl, who consumed a bowl of rolled oats daily, typically found total cholesterol lowered as much as 10%. Clients report that their medical doctors tell them, or their medics tell me, that their lipid panels are very healthy after a month or two of enjoying the Eatin’ After Eden food plan. (There are other whole foods that may be helpful for those with unhealthy levels of familial lipoprotein(a), [Lp(a)], another type of LDL cholesterol, that works synergistically with high total cholesterol as a chief factor in elevated cardiovascular disease [CVD] risk.)
Enhanced Immunity
A growing body of evidence reveals beta-glucan as found in oats enhanced immune response to bacterial infection, with neutrophils' improved ability to destroy bacteria at the site of infection, as reported by the medical journal, Surgery.
Weight Loss
The high amount of fiber in oatmeal, more than any other whole grain makes for easier weight loss. Soluble fiber slows digestion of food so that you are satisfied longer and eat less. Try it and see!
Diabetes and Glucose Stability
Consuming foods with high amounts of soluble fiber also helped stabilize blood glucose in diabetes II patients, compared with those who consumed white bread and white rice, another study revealed. A doctor and colleague with an insulin pump gave up eating oats because he experiences slow rising of his blood glucose level when doing so.
The high amount of the trace mineral manganese in whole-grain oats also assists in blood sugar regulation. A breakfast of the filling, whole food Oatmeal-Crème Brûlée (recipe provided below) with its additional nourishing eggs, enjoyed with eight ounces of whole milk, has adequate top quality protein for an afternoon satiety factor and prevents craving for unhealthy sugary snacks later. (Be aware that ultrapasteurized milk has denatured protein.)
Other Powerful Nutrients In Organic Oats
This cereal grain when sprouted properly is a treasure trove of nutrition! When grown naturally (organically) it provides from 15.6% – 18.0% of the daily requirement of zinc, phosphorus, selenium, and magnesium, and almost 70% of the DR (Daily Requirement) for manganese! Whole books have been written about the health benefits of each of these very important nutrients.
Manganese alone contributes to our bodies’ vital connective tissue, sex hormones, strong bones, and necessary blood clotting factors. It is active in fat and carbohydrate metabolism, as well as calcium absorption, and blood sugar regulation. This trace mineral is also required for normal brain and nerve function according to the University of Maryland Medical Center. It is a component of the very important antioxidant enzyme, superoxide dismutase (SOD) that fights free radicals. All this and more comes to us in organically grown oats.
Certified organically grown crops thrive in soils that are "storehouses" of nutrients for plants nourished with balanced, natural amendments that support living organisms that then make nutrients available to plants humans consume. (See also here: 10 Reasons to Go Organic.) Like humans, plants are what they feed on and assimilate. Such natural production of our foods is also good for Mother Earth. Conventional farming includes nutrient depletion and loss of tilth and living organisms with limited synthetic fertilizers that are usually by-products of the petroleum industry.
(The Gluten-Free Diet: What You Should Know About It)
First a brief, serious caution regarding the "gluten-free" diet—a caveat we are not finding in magazines, online, from our health care practitioner, or friends on the diet.
Gluten is found in grains, including wheat, rye, barley, in lesser amounts in ancient spelt, and even in oats in small bits if processed on equipment used for other grains as well. You will not find this protein in certified pure oats (uncontaminated).
People with celiac disease develop an immune reaction to gluten that is damaging to their intestines. They must avoid any amount of gluten. Many people today choose to go gluten-free for “other health reasons.” Yet what gluten-free trendies are not aware of is that this diet may actually be unhealthy for them because gluten-free products are most often made with refined foods that are low in the vitamins, minerals, and fiber of whole grains.
Please know that if you choose a factory foods diet, you will be "eating a lot of foods that are stripped of nutrients...Studies show gluten-free diets can be deficient in fiber, iron, foliate, niacin, thiamine, calcium, vitamin B12, phosphorus and zinc,” advises nutritionist Katherine Tallmadge, MA. "You can eat a healthy diet without gluten, but you have to be very knowledgeable [about this], and most people aren't," she advises. (K. Talmadge: Why You Shouldn’t Go Gluten Free, Fox News, Mar. 3, 2013) In fact, almost none are in our experience, including some health care professionals.
Just because the label says "Gluten Free" doesn't mean the product is healthful. It may not be. Yet choosing to go gluten-free for whatever reason requires doing some checking beyond the labels' listings regarding the product's purity and other certification before you should feel good about adding it to your list of gluten-free foods. Upon careful investigation, we found that even some leading companies could not produce Certificates of Analysis (COA) from authorized independent labs certifying the quality, purity (including 100% gluten free), and other important information about their products.
Celiacs should consume foods processed and manufactured only in gluten-free facilities with dedicated equipment. The COA also reveals the gluten level of the company’s products, that it is Below the Level of Detection (BLD). The Eatin' After Eden website includes information for a good resource. Again, such foods should also be certified organically grown to avoid certain toxins. Yet even whole foods diets have benefited from whole grains' amazing range of nutrients ever since Adam planted these.
The good news is that it is true that non-contaminated, gluten-free oats are now generally accepted as safe for a celiac disease diet according to the Celiac Disease Center of the University of Chicago. (Less than 1% of celiacs may suffer sensitivity to avenin protein in oats.)
Sprouting, The Last Word in Nutrition Enhancement
You are aware that highly processed, refined products with countless additives, gluten-free or not, stripped of fiber and nutrients, are clearly not the way to go for optimum wellness.
Properly sprouted, organic, certified gluten-free rolled oats are "the last word" in nutritious cereals. Studies show that organic foods have higher levels of nutrients. Yet when sprouted they provide even greater nutrient levels and digestive ease. Enjoy them daily!
Gluten-Free, Sugar-Free Oatmeal-Crème Brûlée
Ingredients:
2 c. rolled oats
2 c. whole, fresh milk
2 tsp. stevia juice, or to taste
1 tsp. ancient Utah salt
2 whole eggs
2 tsp. vanilla
1 tsp. cinnamon (opt.)
Directions:
1. In large mixing bowl combine milk, oats, and stevia, and let sit for an hour or more; or mix, cover, and place in refrigerator overnight, as convenient for breakfast.
2. When ready to bake, preheat oven to 325o. Grease 8" or 9" square pan with virgin coconut oil.
3. Lightly whisk eggs, vanilla, salt, and cinnamon in a small bowl. Pour into oats mixture and stir well.
4. Pour into greased baking dish, and spread evenly with the straight edge of a knife blade just briefly.
5. Place in preheated oven and bake 45-50 minutes until the center is no longer runny yet not solid (there is some movement when the pan is jiggled gently, as you would when baking crème brûlée. Lightly browned edges are fine. The eggs will continue to cook after removal from the oven.
6. After cooling in the pan for a short time, serve or refrigerate. This dish is just as delicious when cold. Keeps several days in the refrigerator (if there is any left after the first day!), but no longer than that.
Servings: 8 or 9. For 8 servings make 3 equidistant cuts one way and one cut across the middle. For 9 servings cut 2 equidistant lines both ways.
Macronutrients: 1 cup = 28 grams net carbohydrates, 11 grams protein, and 168 calories.
Tip for brown bagging: For a complete meal in a sack lunch pack one chilled (refrigerated overnight) serving of the Oatmeal Crème Brûlée. You may add 12 grams quality protein with 2 sticks of string cheese and a stalk or two of celery as preferred.
Copyright © Sylvia Zook 2020
LEARN HOW TO PREPARE YOUR FOODS HEALTHFULLY AND SCRIPTURALLY WITH YOUR OWN COPY.
An ideal healthful, delicious breakfast!
Read all about the necessity of a healthful, high protein breakfast necessity in Eatin' After Eden. This delicious one includes countless nutritious benefits from it's components of quality complete protein, and complex carbohydrates of unique benefits of organic rolled oats. Eggs provide a huge array of nutrients, including best fats.
An entire chapter about the important inclusion of quality protein at breakfast is includedd in the book. What is added here is this special complex carbohydrate providing energy, and that lowers blood sugar and cholesterol as needed, as opposed to most carbohydrates consumed by Americans today.
We did small clinical trials with this breakfast, replacing the best supermarket "whole wheat" bread with filling servings of the organic rolled oats. Eggs and chicken breakfast sausage were continued as before. After one month HA1c testing was performed, the most accurate indicator of glucose. According to the HA1c, blood glucose normalized from 6.5 average to 5.5 average in just 4 weeks of enjoying this breakfast while continuing the Eatin' After Eden healthful lifestyle as before. No doubt testing after 3 months would have produced even more positive results since the HA1c reveals blood sugar for approximately 3 months previous. Cost of the organic oats compared with the usual one slice of more expensive bread, was almost equal.
An entire chapter about the important inclusion of quality protein at breakfast is includedd in the book. What is added here is this special complex carbohydrate providing energy, and that lowers blood sugar and cholesterol as needed, as opposed to most carbohydrates consumed by Americans today.
We did small clinical trials with this breakfast, replacing the best supermarket "whole wheat" bread with filling servings of the organic rolled oats. Eggs and chicken breakfast sausage were continued as before. After one month HA1c testing was performed, the most accurate indicator of glucose. According to the HA1c, blood glucose normalized from 6.5 average to 5.5 average in just 4 weeks of enjoying this breakfast while continuing the Eatin' After Eden healthful lifestyle as before. No doubt testing after 3 months would have produced even more positive results since the HA1c reveals blood sugar for approximately 3 months previous. Cost of the organic oats compared with the usual one slice of more expensive bread, was almost equal.
An unexpected benfit (for most participants in the study) was the loss of an average of three pounds each as appropriate, at a safe rate.
Food Components
1/2 cup organic rolled or steel cut oats
2-3 pastured eggs
2 chicken sausage patties (see breakfast recipes)
Preparation
Place oats in covered quart size pan with 1 1/2 cups filtered water to soak overnight, or at least two hours.
Next morning add 1/4 tsp. sea salt and cook on low heat until done and water is almost used up, stirring occasionally. Then add eggs one at a time and stir gently but well after each, until egg white is lightly done.
While oats are cooking, place one heaping tablespoon of ground chicken mix for each serving of the chicken sausage in small frying pan, turning after a minute or so and mashing with the spatula to flatten, until done. Cut into small pieces with spatula and add to oat mixture and stir. Serve separately.
2 Servings. Halve ingredients for one serving or double for 4.
Food Components
1/2 cup organic rolled or steel cut oats
2-3 pastured eggs
2 chicken sausage patties (see breakfast recipes)
Preparation
Place oats in covered quart size pan with 1 1/2 cups filtered water to soak overnight, or at least two hours.
Next morning add 1/4 tsp. sea salt and cook on low heat until done and water is almost used up, stirring occasionally. Then add eggs one at a time and stir gently but well after each, until egg white is lightly done.
While oats are cooking, place one heaping tablespoon of ground chicken mix for each serving of the chicken sausage in small frying pan, turning after a minute or so and mashing with the spatula to flatten, until done. Cut into small pieces with spatula and add to oat mixture and stir. Serve separately.
2 Servings. Halve ingredients for one serving or double for 4.
LEARN HOW TO PREPARE YOUR FOODS HEALTHFULLY AND SCRIPTURALLY WITH YOUR OWN COPY.
Spelt and Buckwheat Pancakes
Ingredients (May be doubled for larger number)
3/4 c. organic sprouted spelt flour
1/4 c. organic sprouted buckwheat flour
1 1/2 tsp. baking soda
1/2 tsp. vit. C crystals (unbuffered)
1/2 tsp. sea salt
1 c. pure water
3 Tbsp. virgin coconut oil
Preparation
1. Mix together all dry ingredients.
2. Combine coconut oil and water.
3. Whisk water into mixed dry ingredients. Add more water, one tablespoon at a time to make a thinner batter as needed. Batter thickens as it sits and if not all used at once. Add more water as necessary.
4. Heat lightly greased medium size pan over medium heat.
5. Pour 1/4 c. batter into pan, lift and tilt several directions to edges of pan.
6. When pancake stops bubling and is dry on top, flip and cook until bottom is light brown.
6 servings flatbread or pancakes
LEARN HOW TO PREPARE YOUR FOODS HEALTHFULLY AND SCRIPTURALLY WITH YOUR OWN COPY.
Crepes For Breakfast, Lunch Or Dinner
This crêpe is excellent for any meal. It's use in many dishes is limited only by your imagination and recipes. It is handy to keep in the refrigerator for wraps for lunch, or scrambled eggs or organic beef sausage for breakfast, and crêpe desserts topped with whipped cream for dinner. We welcome your own recipes that include permission to publish here, with credit if you wish.
CREPE FOR ALL MEALS
Prep time: Mixing 5 minutes: cooking 6-8 minutes
Ingredients - organic:
CREPE FOR ALL MEALS
Prep time: Mixing 5 minutes: cooking 6-8 minutes
Ingredients - organic:
2 c. flour - preferably sprouted, whole grain spelt available
online; or 1 1/2 c. spelt flour plus 1/2 c. sprouted buck- wheat flour
online; or 1 1/2 c. spelt flour plus 1/2 c. sprouted buck- wheat flour
1 1/2 tsp. baking soda
1/2 tsp. vitamin C crystals
1/4 tsp. sea salt
1 1/2 c. pure water
Stevia to taste (opt. for use with desserts or as you wish)
Preparation:
1. Add all dry ingredients to sifter over medium size bowl and sift.
2. Add water and mix.
3. To prepare medium size crêpes to use immediately add 2 tsps. coconut oil to medium size frying pan; heat and tilt pan to coat entire bottom of pan with oil. Return to heat and add 1/4 c. mixture and lift and tilt pan to reach sides. Return to heat, lightly brown and turn crêpe. Lightly brown other side until done. Enjoy!
If not using immediately, store in refrigerator in container with lid, preferably with pouring spout. To use, stir, and follow instructions above for cooking. Keeps approximately one week; however, you probably will use this handy, versatile dish before the end of the week!
1/2 tsp. vitamin C crystals
1/4 tsp. sea salt
1 1/2 c. pure water
Stevia to taste (opt. for use with desserts or as you wish)
Preparation:
1. Add all dry ingredients to sifter over medium size bowl and sift.
2. Add water and mix.
3. To prepare medium size crêpes to use immediately add 2 tsps. coconut oil to medium size frying pan; heat and tilt pan to coat entire bottom of pan with oil. Return to heat and add 1/4 c. mixture and lift and tilt pan to reach sides. Return to heat, lightly brown and turn crêpe. Lightly brown other side until done. Enjoy!
If not using immediately, store in refrigerator in container with lid, preferably with pouring spout. To use, stir, and follow instructions above for cooking. Keeps approximately one week; however, you probably will use this handy, versatile dish before the end of the week!
LEARN HOW TO PREPARE YOUR FOODS HEALTHFULLY AND SCRIPTURALLY WITH YOUR OWN COPY.
Breakfast on the Go! 3 Minute Eggnog
Have you considered enjoying eggnog for breakfast? This is a wonderfully delicious and wholesome one, not the typical sugary one. The world's oldest living human who is 117 years old, credits 2 raw and one cooked egg for the past 90 years for her longevity. This recipe may be doubled or tripled; it is a very effective and economical way to build the immune system quickly!
As to the fat in eggs raising cholesterol, a colleague consumed 9 eggs/day for a lengthy time with no increase in cholesterol. "How is that possible?" you ask, having been taught consuming eggs could lead to CVD. The fact is, there is also lecithin in eggs that prevents this, and is itself very healthy.
Ingredients for one serving
1 c. organic raw milk (goat milk is superior if available)
1/4 c. raw cream (opt. for thicker, richer eggnog)
1 lg. egg - preferably pastured
1 scoop stevia powder or to taste
1/2 tsp. vanilla
Nutmeg powder to taste
Whisk eggs well. Add cream and mix well. Add other ingredients; whisk well and enjoy! Or refrigerate.
Ingredients for two servings
2 cups milk
1/3 c. raw cream
2 large eggs
2 scoops stevia powder
1 tsp. vanilla
1/4 tsp. nutmeg powder
Prepare as above. Enjoy immediately or refrigerate.
As to the fat in eggs raising cholesterol, a colleague consumed 9 eggs/day for a lengthy time with no increase in cholesterol. "How is that possible?" you ask, having been taught consuming eggs could lead to CVD. The fact is, there is also lecithin in eggs that prevents this, and is itself very healthy.
Ingredients for one serving
1 c. organic raw milk (goat milk is superior if available)
1/4 c. raw cream (opt. for thicker, richer eggnog)
1 lg. egg - preferably pastured
1 scoop stevia powder or to taste
1/2 tsp. vanilla
Nutmeg powder to taste
Whisk eggs well. Add cream and mix well. Add other ingredients; whisk well and enjoy! Or refrigerate.
Ingredients for two servings
2 cups milk
1/3 c. raw cream
2 large eggs
2 scoops stevia powder
1 tsp. vanilla
1/4 tsp. nutmeg powder
Prepare as above. Enjoy immediately or refrigerate.
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Hot Tips On Cold Cereals
"There is a force in this country that's out to poison your food, to make your food addictive ["You can't eat just one!"], to manipulate your very body chemistry. This conspiracy wants to keep you overfed but undernourished. Who's behind this conspiracy to take your life? The Food Giants!" (Stitt, P, Fighting The Food Giants)
The following account of Paul Stitt in the above mentioned, clearly depicts the reason for America’s problem with fractionated, denatured foods. Stitt tells of four sets of rats given four different diets in a study by cold cereal producers. "The first [set] received plain whole wheat, water, vitamins and minerals. Another group received Puffed Wheat, water and the same nutrient solution. A third set was given water and white sugar, and a fourth given nothing but water and the chemical nutrients (isolates).
The rats which received the whole wheat lived over a year on the diet." Those given only water and synthetic vitamins lived about eight weeks. [One hundred percent whole-food supplements would have sustained their lives indefinitely, the same as whole foods.] The animals fed refined sugar and water died after a month. "But [the company’s] own laboratory study showed that rats given vitamins, water and all the Puffed Wheat they wanted died in [just] two weeks."
Malnutrition wasn’t the cause of death, rather it seemed there was "something toxic" about the cold breakfast cereal itself. "...The puffing process of [extrusion] putting the grain under 1500 pounds per square inch of pressure and then releasing it may produce chemical changes which turn a nutritious grain into a poisonous substance," Stitt warns. Certainly the extreme process would denature the product, making it very difficult to digest, if at all. [Can we say rice cakes are any better?]
Dumbfounded, Stitt wrote: "I was shocked, so I showed the report to Dr. Clark, who shared my concern. His predecessor, Dr. Graham, had published the report, and begged the company not to continue producing Puffed Wheat because of its poisonous effect on animals. Dr. Clark...went right to the president...’I know people should throw it on brides and grooms at weddings [the president] cracked, "but if they insist on sticking it in their mouths, can I help it? Besides, we made $9 million on the stuff last year." (As reported in Nourishing Traditions, ProMotion Publishing, CA, 1995-437)
Actually, we don’t recommend any commercial cold breakfast cereals, even whole grain ones--all have been overheated, are extremely expensive at cost per pound and nutrient value for the money, and are nutrient deficient. Organic, bulk, steel cut oats, for example, are about half the price, far more nutritious when cooked with low heat. Or use old fashioned oats for whole-foods muesli.)
Try other whole grains soaked 24 hours (plan ahead), including ancient grains, then simmered at very low temperatures, served with real butter (raw if possible), and Celtic sea salt. Grinding your own fresh whole-grain flours is easy and quick (NFS whole grain flour becomes rancid soon after grinding unless refrigerated), makes delicious, nutrient-rich blintzes and pancakes that "stick to your ribs" when accompanied by such quality protein as organic beef or turkey sausage.
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Baked Breakfast Oatmeal Crunch
Prep time: 8 minutes
Ingredients (organic)
3 c. sprouted, organic rolled oats
1/4 c. xylitol sugar substitute (promotes healthy teeth)
10 drops stevia juice or to taste
1 tsp. non-aluminum baking powder
1 tsp.ancient (Utah) salt
3/4 tsp. cinnamon
2 large eggs
1 c. fresh, whole milk (not ultrapasteurized)
1/2 c. (1/4 lb.) butter or virgin coconut oil (melted)
1/3 c. soaked and dried chopped walnuts
1/4 c. currants (optional, depending upon carbohydrate level desired)
Preparation:
Preheat oven at 325°
- Combine dry ingredients in large bowl, beginning with oats.
- In smaller bowl whisk eggs, add milk, then melted butter or coconut oil. Add to dry ingredients and mix with large spoon.
- Grease 7x10 or 9x9 baking pan.
- Add mixture and bake for 35-40 minutes until set.
- Serve immediately with 1/2 – 1 cup milk poured over the top, or cool and place in refrigerator with lid on. This dish is delish warm or cooled.
Makes 9 - 18 servings. (Halve servings for snacks.)
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Lunch
What's for Lunch?
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
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
So grateful for the Creator's bounty were we that we stopped mid meal to thank Him again while enjoying this magnificent repast!
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
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
So grateful for the Creator's bounty were we that we stopped mid meal to thank Him again while enjoying this magnificent repast!
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Avocado and Egg Salad
A complete book could be written about the combined health benefits of this duo--avocado and egg. Even taken singly it is difficult to exaggerate the incredible nutritional benefits of each. The book Eatin' After Eden includes a full chapter regarding benefits of eggs: Protein Quallity: God's Amazing "Gold Standard."
In this salad we include raw onion that has an inestimatable array of phytonutrients benefiting almost every organ system of the body, as well as a vast array of almost every nutrient you might list.1 Feel free to adjust the amount of this incredible edible to your personal taste.
Ingredients (organic)
1 large avocado, halved, pitted and peeled (8-12 oz.)
6 boiled eggs
1 Tbsp. apple cider vinegar
1 tsp. mustard of choice
1/2 tsp. ancient Utah salt
1/4 - 1/2 minced or chopped onion
Ingredients (organic)
1 large avocado, halved, pitted and peeled (8-12 oz.)
6 boiled eggs
1 Tbsp. apple cider vinegar
1 tsp. mustard of choice
1/2 tsp. ancient Utah salt
1/4 - 1/2 minced or chopped onion
6 Romaine lettuce leaves
Preparation
1. Place unshelled boiled eggs in cold water and set aside.
2. In medium size bowl combine half the avocado, vinegar, mustard, and salt. Use potato masher to mash until smooth. Or include entire avocado.
3. If whole avocado not previously added, cube remaining avocado and gently add to the mix.
4. Peel eggs and rinse with pure water. Slice long ways and then crosswise. Gently add to the mix with onion.
Preparation
1. Place unshelled boiled eggs in cold water and set aside.
2. In medium size bowl combine half the avocado, vinegar, mustard, and salt. Use potato masher to mash until smooth. Or include entire avocado.
3. If whole avocado not previously added, cube remaining avocado and gently add to the mix.
4. Peel eggs and rinse with pure water. Slice long ways and then crosswise. Gently add to the mix with onion.
5. Arrange lettuce leaves on three plates, and place 1/3 the salad on each plate atop the lettuce leaves. Enjoy!
3 Servings
1 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45
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Fruity Oatmeal Low Carb Light Muffins
LORI ZEE - Ecuador
This low carb, easy-to-eat goody is light and adaptable to any meal. Though plantain and papaya are used here, other fruits of choice are delicious as well in this muffin.
This low carb, easy-to-eat goody is light and adaptable to any meal. Though plantain and papaya are used here, other fruits of choice are delicious as well in this muffin.
PREPARATION TIME: 10 MINUTES
Ingredients: Organic
Ingredients: Organic
1 c. plain yogurt or milk
1/2 ripe plantain + 1/2 cup papaya (or fruits of choice)
2 large eggs
2 c. quick oats
2 hpg. tsps. xylitol
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. orange extract or vanilla
1/4 c. finely chopped walnuts
Instructions:
1. Preheat oven to 350F and prepare 12 cup muffin pan with large, chlorine-free baking cups. Set aside.
2. Add all ingredients to blender except chopped walnuts, and process on high setting until the oats are broken down, and batter is smooth.
3. Pour batter into prepared muffin pan cups, filling each until it is approximately 3/4 full.
4. Sprinkle heaping teaspoon chopped walnuts on tops of each muffin.
5. Bake for 20 minutes, depending on altitude, or until a toothpick inserted into the middle of muffin comes out clean.
6. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week or longer in refrigerator. Or freeze any number desired for few weeks or so.
2 large eggs
2 c. quick oats
2 hpg. tsps. xylitol
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. orange extract or vanilla
1/4 c. finely chopped walnuts
Instructions:
1. Preheat oven to 350F and prepare 12 cup muffin pan with large, chlorine-free baking cups. Set aside.
2. Add all ingredients to blender except chopped walnuts, and process on high setting until the oats are broken down, and batter is smooth.
3. Pour batter into prepared muffin pan cups, filling each until it is approximately 3/4 full.
4. Sprinkle heaping teaspoon chopped walnuts on tops of each muffin.
5. Bake for 20 minutes, depending on altitude, or until a toothpick inserted into the middle of muffin comes out clean.
6. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week or longer in refrigerator. Or freeze any number desired for few weeks or so.
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Raw Nanacado Meal
Quick and Easy Raw Nanacado Meal
Having the main meal at lunch time is healthier. However, this four ingredient recipe lends itself to breakfast, lunch or dinner, from babies to the older generation. It is a complete gourmet delight including quality protein, healthy carbs and best fats as well as vital vitamins, minerals and trace minerals.
Preparation time:
20 minutes
Ingredients
1 lg. ripe avocado
1 lg. ripe banana
1 lg. ripe apple
1/3-1/2 c. protein powder
Preparation:
1. Slice avocade open lengthwise. Remove meat with a tablespoon into a medium size bowl.
2. Peel and split banana lengthwise, holding together; then slice horizontally into bowl with avocado.
3. Cut apple in half and remove core. Then grate.
4. Using potato smasher, mash all ingredients to mix well.
5. Stir in protein powder.
Serve immediately.
3-4 Servings
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Mayo-Free Avocado Egg Salad
Mayo-Free Avocado Egg Salad
Prep Time 12 minutes
Miss egg salad because you don’t want to use the mayonaise on the market? Here is an excellent alternative!
Ingredients
1 ripe, large avocado (approx. 8 oz.), halved, pitted, and peeled
6 hard-boiled eggs, peeled
1 Tbsp. apple cider vinegar (ACV)
1 tsp. mustard
1/2 tsp.salt
1/4 cup finely chopped onion (full of phytonutrients)
Instructions
1. Cook eggs on low simmer for 15 minutes and cool in cold water for 15 minutes.
2. Peel and chop boiled eggs, and set aside.
3. In med sized bowl combine avocado, vinegar, mustard, and salt. Mash with a potato masher until smooth.
4. Add chopped boiled eggs and mix gently.
ENJOY!
4 Servings
Adapted from LoveOneToday.com recipes
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Coconut Flour Flatbread
COCONUT FLOUR FLATBREAD1
INGREDIENTS:
1 1/2 Tbsp. coconut flour
1/8 - 1/4 tsp. sea salt
1/4 tsp. baking powder
1 Tbsp. melted coconut oil
1 egg
MIXING INSTRUCTIONS:
1. Preheat oven to 350 degrees
2. Mix dry ingredients in small mixing bowl.
3. Add egg and coconut oil and mix well.
4. Let mixture sit for a few minutes while flour absorbs liquid.
5. Pour half the batter on to baking sheet, forming a circle, then form a second circle.
6. Bake for 10-12 minutes until light brown.
1 Adapted from CoconutMama.com
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Crepes For Breakfast, Lunch Or Dinner
This crêpe is excellent for any meal. It's use in many dishes is limited only by your imagination and recipes. It is handy to keep in the refrigerator for wraps for lunch, or scrambled eggs or organic beef sausage for breakfast, and crêpe desserts topped with whipped cream for dinner. We welcome your own recipes that include permission to publish here, with credit if you wish.
CREPE FOR ALL MEALS
Prep time: Mixing 5 minutes: cooking 6-8 minutes
Ingredients - organic:
2 c. flour - preferably sprouted, whole grain spelt available
online; or 1 1/2 c. spelt flour plus 1/2 c.
sprouted buckwheat flour
1 1/2 tsp. baking soda
1/2 tsp. vitamin C crystals
1/4 tsp. sea salt
1 1/2 c. pure water
Stevia to taste (opt. for use with desserts or as you wish)
Preparation:
1. Add all dry ingredients to sifter over medium size bowl and sift.
2. Add water and mix.
3. To prepare medium size crêpes to use immediately add 2 tsps. coconut oil to medium size frying pan; heat and tilt pan to coat entire bottom of pan with oil. Return to heat and add 1/4 c. mixture and lift and tilt pan to reach sides. Return to heat, lightly brown and turn crêpe. Lightly brown other side until done. Enjoy!
If not using immediately, store in refrigerator in container with lid, preferably with pouring spout. To use, stir, and follow instructions above for cooking. Keeps approximately one week; however, you probably will use this handy, versatile dish before the end of the week!
CREPE FOR ALL MEALS
Prep time: Mixing 5 minutes: cooking 6-8 minutes
Ingredients - organic:
2 c. flour - preferably sprouted, whole grain spelt available
online; or 1 1/2 c. spelt flour plus 1/2 c.
sprouted buckwheat flour
1 1/2 tsp. baking soda
1/2 tsp. vitamin C crystals
1/4 tsp. sea salt
1 1/2 c. pure water
Stevia to taste (opt. for use with desserts or as you wish)
Preparation:
1. Add all dry ingredients to sifter over medium size bowl and sift.
2. Add water and mix.
3. To prepare medium size crêpes to use immediately add 2 tsps. coconut oil to medium size frying pan; heat and tilt pan to coat entire bottom of pan with oil. Return to heat and add 1/4 c. mixture and lift and tilt pan to reach sides. Return to heat, lightly brown and turn crêpe. Lightly brown other side until done. Enjoy!
If not using immediately, store in refrigerator in container with lid, preferably with pouring spout. To use, stir, and follow instructions above for cooking. Keeps approximately one week; however, you probably will use this handy, versatile dish before the end of the week!
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Low Carb Cheesy Zucchini Cauliflower
This delicious and nutritious dish has hardly any carbohydrates at all. Thus the likewise low carb fruit muffin can be enjoyed with this vegetable dish for most!
Do you find yourself avoiding the bathroom scale since the holidays? To look at cauliflower you might think it high in carbohydrates that quickly pack pounds. Actually this wonderful member of the cruciferous family (kale, collards, Brussels sprouts, cabbage, and broccoli) is very low in carbs as is the zucchini though both are high in nutrients. They provide an excellent substitute for fattening, blood-sugar-spiking starchy foods.
Besides the many B vitamins, vitamin C (raw), and minerals, there are many studies linking cauliflower and its phytonutrients to cancer prevention. Without the more-than-mild flavor of some members of its very healthful family, the more neutral cauliflower lends itself to many culinary enhancements.
Here we have taken the very simple approach, using only four ingredients for a quick but very nourishing dish. However, since these are such low carb vegetables (only about 3 net grams of carbs per cup**), this dish may be prepared topped with a tasty and healthy white sauce instead of the cheese as well for less than 12 total grams of carbs for such a delicious dish!
By the way, if your family is negative toward steamed asparagus, serve it with this cheesy white sauce---you and they will be surprised by their pleasantly positive response!
Prep time: 15-20 minutes (recipe may be doubled if desired)
Ingredients:
1/2 small zucchini
1/2 small cauliflower or as desired**
3/4 c. chopped red onion
1 c. Cheddar cheese (SM Floralp)
1 Tbsp. EV olive oil EVOO)
Preparation:
1. Slice through the middle and then across the zucchini thinly but not too thin. Pull the cauliflower apart in bite size pieces. Place in steamer. Turn heat up under steamer until boiling and then reduce heat for about 5 minutes until almost done but cauliflower is still crunchy.
2. While veggies are steaming, chop and then saute' onion on low heat in the EV olive oil in medium sized frying pan.
3. While veggies are cooking, grate cheese.
4. When the onion is tender, add veggies and gently stir.
5. Sprinkle cheese over the top and allow a minute or two for some melting if desired.
ENJOY!
Negligible amount of carbs.
**One cup raw flowerets has a total of approx. only 4 grams of carbohydrates; however, 2 grams are from fiber which provides no calories and does not raise blood glucose. Thus there are 2 grams net or effective carb count (ECC) in cauliflower, an extremely low amount that does not create a blood sugar (glucose) spike.
Wholesome White Sauce
Whoever heard of healthful white sauce? Prepare this nutritious topper with organic whole foods and you’ve got a real winner! Its butter is absolutely loaded with good things.
Ingredients:
3 Tbsp. butter
3 Tbsp. sifted, sprouted flour
1/2 tsp. sea salt
1 c. milk – not ultrapasteurized (see RealMilk)
Preparation:
Melt butter in heavy saucepan over medium heat; add flour and salt, and stir until smooth. Gradually add milk and stir until sauce slowly boils, and becomes thick and smooth. Use immediately, or cover and place over simmering water, stirring occasionally.
Makes one cup.
“Knowledge is knowing a tomato is a fruit; wisdom is not putting it in a fruit salad.” In other words, wisdom is knowing how to apply knowledge.
Do you find yourself avoiding the bathroom scale since the holidays? To look at cauliflower you might think it high in carbohydrates that quickly pack pounds. Actually this wonderful member of the cruciferous family (kale, collards, Brussels sprouts, cabbage, and broccoli) is very low in carbs as is the zucchini though both are high in nutrients. They provide an excellent substitute for fattening, blood-sugar-spiking starchy foods.
Besides the many B vitamins, vitamin C (raw), and minerals, there are many studies linking cauliflower and its phytonutrients to cancer prevention. Without the more-than-mild flavor of some members of its very healthful family, the more neutral cauliflower lends itself to many culinary enhancements.
Here we have taken the very simple approach, using only four ingredients for a quick but very nourishing dish. However, since these are such low carb vegetables (only about 3 net grams of carbs per cup**), this dish may be prepared topped with a tasty and healthy white sauce instead of the cheese as well for less than 12 total grams of carbs for such a delicious dish!
By the way, if your family is negative toward steamed asparagus, serve it with this cheesy white sauce---you and they will be surprised by their pleasantly positive response!
Prep time: 15-20 minutes (recipe may be doubled if desired)
Ingredients:
1/2 small zucchini
1/2 small cauliflower or as desired**
3/4 c. chopped red onion
1 c. Cheddar cheese (SM Floralp)
1 Tbsp. EV olive oil EVOO)
Preparation:
1. Slice through the middle and then across the zucchini thinly but not too thin. Pull the cauliflower apart in bite size pieces. Place in steamer. Turn heat up under steamer until boiling and then reduce heat for about 5 minutes until almost done but cauliflower is still crunchy.
2. While veggies are steaming, chop and then saute' onion on low heat in the EV olive oil in medium sized frying pan.
3. While veggies are cooking, grate cheese.
4. When the onion is tender, add veggies and gently stir.
5. Sprinkle cheese over the top and allow a minute or two for some melting if desired.
ENJOY!
Negligible amount of carbs.
**One cup raw flowerets has a total of approx. only 4 grams of carbohydrates; however, 2 grams are from fiber which provides no calories and does not raise blood glucose. Thus there are 2 grams net or effective carb count (ECC) in cauliflower, an extremely low amount that does not create a blood sugar (glucose) spike.
Wholesome White Sauce
Whoever heard of healthful white sauce? Prepare this nutritious topper with organic whole foods and you’ve got a real winner! Its butter is absolutely loaded with good things.
Ingredients:
3 Tbsp. butter
3 Tbsp. sifted, sprouted flour
1/2 tsp. sea salt
1 c. milk – not ultrapasteurized (see RealMilk)
Preparation:
Melt butter in heavy saucepan over medium heat; add flour and salt, and stir until smooth. Gradually add milk and stir until sauce slowly boils, and becomes thick and smooth. Use immediately, or cover and place over simmering water, stirring occasionally.
Makes one cup.
“Knowledge is knowing a tomato is a fruit; wisdom is not putting it in a fruit salad.” In other words, wisdom is knowing how to apply knowledge.
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Marvelous Multi-Meal Muffins
Besides lunch and dinner, these sugar-free, melt-in-your mouth muffins with their healthy oil, many minerals, and complex carbohydrates, are also a good choice for a hearty breakfast. Try them buttered with over-easy eggs and organic turkey sausage. They are a good choice for Candida albicans patients' diets as well.
Ingredients:
1 1/2 c. freshly ground, sprouted spelt flour (To Your Health ad)
1/2 c. amaranth flour
1 tsp. sea salt
3 tsp. aluminum-free baking powder
2 eggs from pastured hens
1 c. milk, raw if available
1/4 c. melted butter or coconut oil (healthy natural fats)
4 tiny scoops stevia powder or to taste
Preparation:
1. Heat oven to 400o. Grease 12 cup muffin pan or place muffin paper cups in pan.
2. Measure dry ingredients into sifter sitting in medium size bowl and sift.
3. In small bowl whisk eggs slightly and add milk, stevia, and melted butter or coconut oil, and stir.
4. Pour into dry ingredients and mix.
5. Fill muffin cups 2/3 full.
6. Bake 25 minutes or until toothpick comes out clean, and remove from pan onto rack to cool.
Makes one dozen. This recipe may be doubled in order to freeze some muffins for other meals later.
Ingredients:
1 1/2 c. freshly ground, sprouted spelt flour (To Your Health ad)
1/2 c. amaranth flour
1 tsp. sea salt
3 tsp. aluminum-free baking powder
2 eggs from pastured hens
1 c. milk, raw if available
1/4 c. melted butter or coconut oil (healthy natural fats)
4 tiny scoops stevia powder or to taste
Preparation:
1. Heat oven to 400o. Grease 12 cup muffin pan or place muffin paper cups in pan.
2. Measure dry ingredients into sifter sitting in medium size bowl and sift.
3. In small bowl whisk eggs slightly and add milk, stevia, and melted butter or coconut oil, and stir.
4. Pour into dry ingredients and mix.
5. Fill muffin cups 2/3 full.
6. Bake 25 minutes or until toothpick comes out clean, and remove from pan onto rack to cool.
Makes one dozen. This recipe may be doubled in order to freeze some muffins for other meals later.
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Zucchini and Carrot Nut Bread
This recipe makes a delicious, high nutrient nut bread, great for enjoying now, plus freezing loaves 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:
- Heat oven to 350°
- Grease 9" bread pan.
- Mix all dry ingredients together in a large bowl and set aside.
- In a medium size bowl beat the egg, add the melted coconut oil, zucchini, carrots, and nuts, and mix well.
- Add the wet ingredients to the dry mixture, and stir only enough to incorporate the dry ingredients. Mixing too long causes dry bread.
- Pour the batter into the greased bread pan, and sprinkle the top with the currants.
- 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.
- 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.
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Chunky Chicken & Lentil Delight
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.
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Dinner
Monica's Berry Greek Yogurt Parfait (Ecuador)
Place granola on the bottom of tray of your choice, then a layer of Greek yogurt sweetened with liquid stevia. Follow with layers of pecans or walnuts, and layers of ripe strawberries and blueberriies
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Easy Meat Loaf
This simply delicious main dish makes dinner portions for
five or six.
five or six.
Preheat oven to 350 degrees. Ingredients: Organic 1 1/2 lb. lean, ground beef 1/3 c. tomato sauce or pulp, sold in glass 1 lg. egg – pastured 1/3 c. whole grain bread crumbs 1/3 tsp. onion salt 1/4 tsp. thyme leaves 1/4 tsp. black pepper 1/3 tsp. garlic powder Opt.: 3-4 Tbsp. tomato sauce topping or other tomato product sold in glass. Directions: In large blender bowl combine all ingredients except the one-half cup of tomato product for topping later. Mix well. Pour into ungreased baking pan. Bake for 30 minutes, depending upon altitude. Top with the tomato product of choice, and bake another 10-15 minutes.
Remove from oven and let stand for 10 minutes before serving.
5-6 Servings
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Buttered Steamed Broccoli
BUTTERED STEAMED BROCCOLI
For maximum health benefits, this fast and easy very nutritious dish should be consumed steamed lightly 3-5 times weekly. (Cooked too long, the heat labile, high vitamin C in broccoli is destroyed, as well as some other important health benefits.) The clean-up time for this tasty recipe is minimual.**
Prep time: 20 minutes, including cooking
Ingredients: organic
1 portion of head of broccoli, more or less as needed
Garlic powder
Sea salt
1 Tbsp. Braggs Liquid Amino Acids
3 T. raw butter
Preparation:
1. Peel and cut broccoli into bite size pieces.
2. Place in steamer, and sprinkle with salt and garlic powder.
3. Cook 4-5 minutes after water begins to boil in steamer.
4. Place butter and liquid amino acids in bottom of bowl of sufficient size to hold steamed broccoli.
5. Add broccoli when just done and stir until all is coated. Serve immediately.
Enjoy!
**Some of the countless health benefits of broccoli when lightly steamed are:
- Anti-inflammatory benefits
- Antioxidant properties
- Detoxification benefits
- Cancer prevention
- Digestive support
- Cardiovascular support
For a detailed summary report of the usefulness of broccoli's nutrients and phytonutrients reported in hundreds of studies, be sure to check out The World's Best Foods at
http://whfoods.org/genpage.php?tname=btnews&dbid=127
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Pineapple-Vegetable Stir Fry (+ Broth Recipe)
SO SO GOOD AND SO SO GOOD FOR YOU!
Quick and easy, delicious and nutritious, is this low carb dish. Enjoy it often for lunch or dinner, as a wonderful vegetable dish, or entree' with meat. See also recipe for beef broth below.
Ingredients
1/4 c. beef or chicken broth (home-made is best**)
2/3 c. chopped red onion
6-8 oz. snow peas
Several stalks celery sliced approx. 1/3" thick
1 c. baby carrots, sliced 1/3" thick
1/2 c. chopped red bell pepper.
2 tsp. fresh ginger
1 thin slice fresh pineapple
1 1/2 Tbsp. soy sauce substitute (we prefer Braggs Liquid Aminos)
Bite-size left-over roast, chicken or lamb (opt.)
Preparation:
1. Twist or slice green leaves off top off pineapple. Then slice approximately 3/4" of top of pineapple and discard. Remove a thin slice with large knife. Then using paring knife, hold knife upright inside shell, and separate flesh inside pineapple from outer shell. Remove shell, leaving pineapple slice. Cutting from core (if edible slice it with the pineapple meat) outward, making thin triangles). Set aside.
2. Place broth in pan, and add vegetables. Cover and cook over medium heat; stirring every 6 minutes or so. Don't over cook.
3. When done, grate fresh ginger across top of vegetables, add meat if desired, and stir. Distribute thin pineapple wedges over top of cooked vegetables (and meat if using) and serve.
3 Servings
**To make broth, simmer bag of fresh beef bones in 2-3 qts. water for 6-24 hrs. Remove bones and place broth in 2-3 cup freezer containers and freeze. Keep one container in refrigerator to cook with instead of water (e.g., green beans, quinoa, and other foods that require simmering in liquids).
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Beef Vegetable and Pineapple Stir Fry
Let the family join in preparing this simple and quick dish!
Ingredients:
1 lb. ground beef or left-over beef roast
1 c. beef broth (homemade is best)
1/2 lb. snow peas
1 c. sliced celery
1 c. sliced carrots
1/4 c. chopped red bell pepper
1 c. chopped onions
1 1/2 c. pineapple tidbits, preferably couple 1/2" cubed from fresh pineapple
Preparation:
1. In large frying pan, lightly brown separated ground beef, or cube cook roast
2. Add beef broth and stir.
3. Add chopped and sliced vegetables.
4.Stir 3 or 4 times until just done, not well done.
5. Sprinkle pineapple over the top and serve.
5-6 servings
Ingredients:
1 lb. ground beef or left-over beef roast
1 c. beef broth (homemade is best)
1/2 lb. snow peas
1 c. sliced celery
1 c. sliced carrots
1/4 c. chopped red bell pepper
1 c. chopped onions
1 1/2 c. pineapple tidbits, preferably couple 1/2" cubed from fresh pineapple
Preparation:
1. In large frying pan, lightly brown separated ground beef, or cube cook roast
2. Add beef broth and stir.
3. Add chopped and sliced vegetables.
4.Stir 3 or 4 times until just done, not well done.
5. Sprinkle pineapple over the top and serve.
5-6 servings
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Eggnog - Rich, Quick & Low Carb!
This is a wonderfully delicious and wholesome eggnog, not the typical sugary one. The world's oldest living human at 117 years old, credited 2 raw and one cooked egg for the previoust 90 years for her longevity.
This recipe may be doubled or tripled; it is a very effective and economical way to build the immune system quickly!
As to the fat in eggs raising cholesterol, a colleague consumed 9 eggs/day for a lengthy time with no increase in cholesterol. "How is that possible?" you ask, having been taught consuming eggs could lead to CVD. The fact is, there is also lecithin in eggs that prevents this, and is itself very healthful.
Ingredients for one serving
1 c. organic raw milk (goat milk is superior if available)
1/4 c. raw cream (opt. for thicker, richer eggnog)
1 lg. egg - preferably pastured
Stevia to taste, preferably liquid
1/2 tsp. vanilla
Nutmeg powder to taste
Whisk egg well. Add cream and mix well again. Add other ingredients and whisk well again.
Ingredients for two servings
2 c. milk
1/3 c. raw cream
2 large eggs
Stevia liquid to taste
1 tsp. vanilla
1/4 tsp. nutmeg powder
Prepare as above. Enjoy immediately or refrigerate.
This recipe may be doubled or tripled; it is a very effective and economical way to build the immune system quickly!
As to the fat in eggs raising cholesterol, a colleague consumed 9 eggs/day for a lengthy time with no increase in cholesterol. "How is that possible?" you ask, having been taught consuming eggs could lead to CVD. The fact is, there is also lecithin in eggs that prevents this, and is itself very healthful.
Ingredients for one serving
1 c. organic raw milk (goat milk is superior if available)
1/4 c. raw cream (opt. for thicker, richer eggnog)
1 lg. egg - preferably pastured
Stevia to taste, preferably liquid
1/2 tsp. vanilla
Nutmeg powder to taste
Whisk egg well. Add cream and mix well again. Add other ingredients and whisk well again.
Ingredients for two servings
2 c. milk
1/3 c. raw cream
2 large eggs
Stevia liquid to taste
1 tsp. vanilla
1/4 tsp. nutmeg powder
Prepare as above. Enjoy immediately or refrigerate.
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Holiday Cranberry Drink
Healthful Holiday Cranberry Drink
Ingredients:
Mix together:
Mix together:
1 oz. pure, unsweetened cranberry juice
2 scoops stevia powder
6-7 oz. water
Add ice cubes as preferred.
Add ice cubes as preferred.
Critical Vitamin D: Last minute reminder!
Vitamin D is very important in warding off colds, flu, and much else going around this fall and winter. Thus your vitamin D baseline test is critical now. ("If you are not testing you are guessing," says Dr. Chris Meletis, Portland, OR.)
A deficiency of this vitamin/hormone can be involved with such conditions as colon cancer, important calcium filtering by kidneys, bone loss, and countless other issues. Vitamin D also helps prevent cancer, rickets, and bone loss; it enhances innate immunity, even against TB now again a concern in the US. The same mechanism is important for infectious agents as influenza. It has been shown to be important for both Type I and type II diabetes, as well as for playing a role in control of hypertension.
A deficiency of this vitamin/hormone can be involved with such conditions as colon cancer, important calcium filtering by kidneys, bone loss, and countless other issues. Vitamin D also helps prevent cancer, rickets, and bone loss; it enhances innate immunity, even against TB now again a concern in the US. The same mechanism is important for infectious agents as influenza. It has been shown to be important for both Type I and type II diabetes, as well as for playing a role in control of hypertension.
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Cheesy Vegetables and Quinoa
This is a good recipe for participation of older children and hubby in preparation, providing quality protein and countless other nutrients in the vegetables and Utah sea salt. Stored in a quart container with lid, the low carb vegetables may be prepared the day before, as well as the shredded cheese, and refrigerated. It is almost impossible to overstate the abundance of nutrition in this super food.
Ingredients: Organic
1 1/2 c. quinoa, cooked until almost done
1/4 c. melted butter
2 1/2 c. thinly sliced zucchini
1 c. cauliflower
1 lg. red onion, chopped
1 tsp. Utah sea salt
1 tsp. garlic powder
2 eggs,
1/8 cup melted butter
3 c.shredded Cheddar cheese
Preparation
1. Cook the quinoa to almost done half an hour before preparing other ingredients.
2. Preheat oven to 350o
3. Using coconut oil or butter, grease 9"x13" pan.
4. Place quinoa in medium size bowl and pour melted butter over the quinoa and mix well.
5, Beat eggs and mix in garlic powder and salt. .
6. Add sliced zucchini, cauliflower, onion, and beaten eggs. Mix well.
7.Transfer mixture to baking dish and sprinkle the grated cheese over the top.
8. Add aluminum foil canopy, being careful not to touch the contents with the foil. Bake for 35 minutes or until zucchini is done.
9. Remove from oven and cut into 6 servings with large, straight edge spatula. Scoop out servings with the spatula, scraping the bottom while doing so.for a relatively clean baking dish.
Servings: 6
Ingredients: Organic
1 1/2 c. quinoa, cooked until almost done
1/4 c. melted butter
2 1/2 c. thinly sliced zucchini
1 c. cauliflower
1 lg. red onion, chopped
1 tsp. Utah sea salt
1 tsp. garlic powder
2 eggs,
1/8 cup melted butter
3 c.shredded Cheddar cheese
Preparation
1. Cook the quinoa to almost done half an hour before preparing other ingredients.
2. Preheat oven to 350o
3. Using coconut oil or butter, grease 9"x13" pan.
4. Place quinoa in medium size bowl and pour melted butter over the quinoa and mix well.
5, Beat eggs and mix in garlic powder and salt. .
6. Add sliced zucchini, cauliflower, onion, and beaten eggs. Mix well.
7.Transfer mixture to baking dish and sprinkle the grated cheese over the top.
8. Add aluminum foil canopy, being careful not to touch the contents with the foil. Bake for 35 minutes or until zucchini is done.
9. Remove from oven and cut into 6 servings with large, straight edge spatula. Scoop out servings with the spatula, scraping the bottom while doing so.for a relatively clean baking dish.
Servings: 6
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Vegetable Beef/Lentil Soup
An excellent quality meat and vegetable main meal dish, this may be made with fresh garden vegetables spring and summer, and frozen vegetables in the winter. Either lentils or meat may be omittted. Or both may be used. Also, instructions are included for freezing extra garden tomatoes.*
Ingredients:
4 c. beef broth (homemade or organic from HFS)
1 lg. potato, cut to bite size
2 carrots, sliced
1 c. chopped onions
2 c. red cabbage - cut in bite sizes
1 c. fresh green beans, snapped
Handful basil* or 1/2-1 tsp.dried
Sea salt and pepper (HFS) to taste
2-3 squirts of Bragg's Liquid Amino Acids (HFS) if you enjoy additional flavor
1/2 c. lentils
1/2 c. sliced okra (fresh or frozen)
1/2 c. sliced okra (fresh or frozen)
1/2 c. peas (fresh or frozen)
1 lg. very ripe, cup up tomato, or 1 c. from frozen tomatoes*
2 or 3 c. leftover cooked beef cut to bite size
Preparation:
1. Pour broth into soup pot, add vegetables except okra, peas, tomatoes, and meat (if used), and simmer (do not boil) until almost done.
2, Add lentils, okra, and peas, and continue simmering until done, adding meat just long enough to warm before serving. You may omit meat or lentils, or include both, as preferred.
*Freeze fresh basil as available; later while still frozen crush before tossing into soup, etc..
*Freshly harvested, ripe tomatoes may quickly and easily be frozen for later use. Cut into quarters, place on a cookie sheet, cover with a paper towel, and freeze 2 hours. Remove paper towel, and slide off cookie sheet into plastic freezer bag. Use as needed in recipes calling for cooked tomatoes.
1. Pour broth into soup pot, add vegetables except okra, peas, tomatoes, and meat (if used), and simmer (do not boil) until almost done.
2, Add lentils, okra, and peas, and continue simmering until done, adding meat just long enough to warm before serving. You may omit meat or lentils, or include both, as preferred.
*Freeze fresh basil as available; later while still frozen crush before tossing into soup, etc..
*Freshly harvested, ripe tomatoes may quickly and easily be frozen for later use. Cut into quarters, place on a cookie sheet, cover with a paper towel, and freeze 2 hours. Remove paper towel, and slide off cookie sheet into plastic freezer bag. Use as needed in recipes calling for cooked tomatoes.
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Navy Bean & Turkey Sausage Repast
Rated #1 with more than 500 responding readers! This is a satisfying soup that is done in an hour with a little planning ahead.* The many who have partaken of this culinary prize say it is well worth the planning (soaking the beans overnight). Other vegetables and herbs in the pot plus Italian-style turkey sausage make it a "souper" nutritious treat!
NOTE: Just because this meal tastes incredibly good doesn't mean it's terribly bad. Au contraire. Besides their nutrients and fiber, beans are a low glycemic food. With their lower rise in blood sugar, in moderate amounts such foods are particularly beneficial to those with sugar dysregulation issues including diabetics, hypoglycemics, dieters, and those with insulin resistance (Syndrome X).
Ingredients (ideally organic)
2 Tblsps. extra virgin olive oil (EVOO)
1 lg. onion, chopped
1-2 garlic cloves chopped finely, or pinch of garlic powder
5-6 c. chicken or beef broth
1 lb. navy beans or white beans of your choice.
1 lb. Italian-style turkey sausage sliced crosswise 1/2"
1 tsp. sea salt (natural foods store)
2 lg. bay leaves
5 carrots sliced 1/2" thick
1/2 lb. crisp, fresh kale pulled from the stalks and torn in medium sized pieces
2-3 Tblsp. of liquid amino acids (natural foods store) to taste
*A day before you wish to serve the soup, place beans in a large bowl and add enough water to stand about 2" above beans; cover, and allow to soak at least overnight to improve digestibility, to save an hour's cooking time, and to neutralize [deactivate] phytates in beans, that prevent mineral absorption. If broth is frozen, place in refrigerator to thaw overnight while beans soak.
To prepare soup:
Pour oil in large soup pot, add onion and garlic cloves and sauté on low heat for 4-5 minutes, stirring a couple of times. (If using garlic powder, add when onions have finished cooking and stir.) Add broth, drained beans, and bay leaves. Simmer with lid off so that soup never boils and nutrients are saved. (Boiled beans have chiefly carbohydrates and little if any protein.) Cook until beans are almost done, approx. 45 minutes. Cook sausage while beans simmer; slice, and add to soup pot together with vegetables and liquid amino acids (natural foods store). Continue simmering, stirring occasionally, until carrots are al dente and kale is tender.
There you have it, a delectable meal fit for a king, with all macronutrients (quality protein, complex carbohydrates, healthy oil/fat), vitamins, minerals, and phytonutrients.
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Tangy Beef Tenderizer
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
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.
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Dessert
Light & Lucious Egg Custard/Quiche
These recipes may be enjoyed as dessert or main dish.
LIGHT & LUCIOUS CUSTARD/QUICHE
Ingredients:
6 fresh country eggs
1 qt. organic raw milk or pasteurized (not ultrapasteurized)
Pinch of Utah sea salt (not regular plasticized sea salt)
1/4 c. grated fresh coconut (opt.)
Liquid stevia 20 drops Xylitol, or to taste
1 tsp. real vanilla
Nutmeg
Preparation:
Preheat oven to 300 degrees. Mix first 6 ingredients in blender. Pour into 1 1/2 quart casserole glass dish placed in larger baking pan, adding 3/4" deep water in outer pan. Sprinkle nutmeg on top.
Bake for 70-90 minutes. Insert knife half way between center .
QUICHE:
Mix first 3 ingredients as above, add sauted vegetables of your choice, and pour into 2 quart caserole dish.
Bake about 70-90 minutes. Insert knife half way between center and pan. If clean, remove from custard from oven and allow to cool before eating.
Bon appatite!
LIGHT & LUCIOUS CUSTARD/QUICHE
Ingredients:
6 fresh country eggs
1 qt. organic raw milk or pasteurized (not ultrapasteurized)
Pinch of Utah sea salt (not regular plasticized sea salt)
1/4 c. grated fresh coconut (opt.)
Liquid stevia 20 drops Xylitol, or to taste
1 tsp. real vanilla
Nutmeg
Preparation:
Preheat oven to 300 degrees. Mix first 6 ingredients in blender. Pour into 1 1/2 quart casserole glass dish placed in larger baking pan, adding 3/4" deep water in outer pan. Sprinkle nutmeg on top.
Bake for 70-90 minutes. Insert knife half way between center .
QUICHE:
Mix first 3 ingredients as above, add sauted vegetables of your choice, and pour into 2 quart caserole dish.
Bake about 70-90 minutes. Insert knife half way between center and pan. If clean, remove from custard from oven and allow to cool before eating.
Bon appatite!
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Simply Delicious Sugar-Free Blueberry Sauce
This fast and easy treat lends itself to enhance any chosen dish for breakfast, lunch, or dinner. Low carbohydrates, it is ready to dress up the plainest spice cake or pancake so that it quickly becomes a gourmet dish!
INGREDIENTS (Organic)
2 c. blueberries (if frozen, thaw before heating)
1/2 c. pure water
2 tsp. arrowroot
3 scoops stevia leaf powder
1 Tbsp. pure water
PREPARATION INSTRUCTIONS
1. In a small pan cook berries for about 8 minutes in the pure water on medium heat, smashing some berries with a slotted spoon. Remove from heat.
2. In a small bowl stir arrowroot, stevia, and the tablespoon of water.
3. Sitr into berries and return to heat for a few minutes, continuing to stir until the sauce is somewhat thickened.
4. Serve immediately or chill. It will thicken further if chilled. Keeps a couple of weeks in refrigerator. Delicious atop the Quick and Easy Low Carb Cheesecake (see recipe in desserts).
INGREDIENTS (Organic)
2 c. blueberries (if frozen, thaw before heating)
1/2 c. pure water
2 tsp. arrowroot
3 scoops stevia leaf powder
1 Tbsp. pure water
PREPARATION INSTRUCTIONS
1. In a small pan cook berries for about 8 minutes in the pure water on medium heat, smashing some berries with a slotted spoon. Remove from heat.
2. In a small bowl stir arrowroot, stevia, and the tablespoon of water.
3. Sitr into berries and return to heat for a few minutes, continuing to stir until the sauce is somewhat thickened.
4. Serve immediately or chill. It will thicken further if chilled. Keeps a couple of weeks in refrigerator. Delicious atop the Quick and Easy Low Carb Cheesecake (see recipe in desserts).
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Sugar-Free Strawberry 15 Minute Ice Cream
You won't need an ice cream freezer for this fabulously easy treat of high nutrition. And besides being so delicious, it is ready in and hour or two! What more could you ask for a summer dessert?
Preparation time: 15 minutes
Ingredients: Organic
1 pint frozen whole, ripe strawberries
1/2 c. whipping cream (we use raw from a trusted dairy)
2 eggs (pastured)
3 tsps. Xylitol birch sweetener, or to taste
Preparation:
1. Take berries out of the freezer and remove lid.
2. Place cream, eggs, and Xylitol in blender. Whirl few seconds on high speed.
3. Continuing on high speed, add strawberries one at a time and whirl until the consistency you wish.
4. Enjoy immediately or store in freezer in blender with lid on tight, or use other container. Take out of freezer and remove lid 30 - 40 minutes before serving with scoop or tablespoon.
Servings: 3 - 5
ENJOY!
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Raw Avocado Cacao/Carob Pudding
Here we have a cacao (raw) verses chocolate (processed) delicious, healthful pudding. Carob can also be used in part or for the cacao. Quick and easy, this dish requires but a few minutes.
Ingredients
1. Slice avocado around the middle of the seed. Part halves. Remove seed. Scoop out meat and place into a blender.
2. Peel plantain, slice into 1/2" horizontal pieces and add to blender.
3. Add remaining ingredients and blend until smooth, using a spatula to add bits on the sides of the blender.
4. Remove pudding to a covered dish and chill for few hours or overnight.
ENJOY!
3 servings.
Ingredients
- 1 large ripe avocado
- 1 small ripe plantain
- 3 Tbsp. cacao powder or 4 Tbsp. carob powder
- 3 tsp. Xylitol
- 1/4 tsp. cinnamon (opt.)
- 1/4 c. unpasteurized milk
- 1/4 c. cream (or 1/2 c. milk)
1. Slice avocado around the middle of the seed. Part halves. Remove seed. Scoop out meat and place into a blender.
2. Peel plantain, slice into 1/2" horizontal pieces and add to blender.
3. Add remaining ingredients and blend until smooth, using a spatula to add bits on the sides of the blender.
4. Remove pudding to a covered dish and chill for few hours or overnight.
ENJOY!
3 servings.
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Creme Brulee - Healthy & Delicious!
Not just for dessert, but when served with entertaining your guests will be blown away that anything so rich and luscious could be so good for you!
Ingredients:
1 3/4 c. cream (not ultrapasteurized)
5 lg. egg yolks - preferably from pastured hens
1 tsp. vanilla (Frontier from NFS)*
Dash of sea salt or real salt - NFS*
3 scoops of powdered stevia from NFS*
Nutmeg (Opt.)
Preparation:
1. Preheat oven to 325.o
2. Place 5 ungreased custard cups in 8" square pan and add warm water about half way up the sides.
2. Heat cream over medium heat to just before bubbling begins, and remove from burner, taking care not to overheat so that yolks do not cook while mixing.
3. Separate egg yolks from whites.
4. In medium size bowl whisk together yolks, vanilla, salt, and stevia. Continue whisking while slowly adding heated cream.
5. Pour into custard cups.
6. Bake in the warm water bath for 25-30 minutes or until set. When done it should jiggle a little in the center. Remove from the oven and set on top of stove, allowing the custard to cool while still in the pan of hot water. The custard will continue to cook, and will no longer jiggle in the center.
7. Enjoy warm or chill in the refrigerator.
*NSF = Natural food store
Ingredients:
1 3/4 c. cream (not ultrapasteurized)
5 lg. egg yolks - preferably from pastured hens
1 tsp. vanilla (Frontier from NFS)*
Dash of sea salt or real salt - NFS*
3 scoops of powdered stevia from NFS*
Nutmeg (Opt.)
Preparation:
1. Preheat oven to 325.o
2. Place 5 ungreased custard cups in 8" square pan and add warm water about half way up the sides.
2. Heat cream over medium heat to just before bubbling begins, and remove from burner, taking care not to overheat so that yolks do not cook while mixing.
3. Separate egg yolks from whites.
4. In medium size bowl whisk together yolks, vanilla, salt, and stevia. Continue whisking while slowly adding heated cream.
5. Pour into custard cups.
6. Bake in the warm water bath for 25-30 minutes or until set. When done it should jiggle a little in the center. Remove from the oven and set on top of stove, allowing the custard to cool while still in the pan of hot water. The custard will continue to cook, and will no longer jiggle in the center.
7. Enjoy warm or chill in the refrigerator.
*NSF = Natural food store
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Almost Carb-Free Chocolate Fudge
This nutritious, raw food requires minimum time. Be sure to check out the NutriNote below.
Preparation time: 10 minutes
Preparation time: 10 minutes
INGREDIENTS:
- 1/2 c. virgin coconut oil
- 1/2 c. raw decaf cocoa powder (or raw carob)
- 1 tsp. vanilla
- 4 tsps. Xylitol or to taste
- Pinch of sea salt
- 1 Tbsp. chopped walnuts (Opt.)
Preparation:
1. Whip coconut oil in medium size bowl; warm first if necessary for a somewhat fluffy consistency. If the oil is liquid, skip this step.
2. Add other ingredients, with Xylitol to taste, and mix.
3. Pour into bread pan or 5x9 pan, and spread evenly. Cover.
4. Refrigerate until hard, approximately three or more hours.
5. Cut into 16 squares.
Carbohydrates per serving: 1 gram. There are 16 grams of carbohydrates in this entire recipe. If you choose to double the size of the squares, there are still only 2 grams carbohydrates per serving, a negligible amount to satisfy your chocolate desire!
NutriNote: Virgin coconut oil is highly nutritious and provides countless health benefits according to Dr. Bruce Fife, Director of the Coconut Oil Research Center who has written extensively regarding this wholesome food.
Consume moderate amounts of this "sweet treat" with carob since it contains a high amount of omega 6 that should be balanced with omega 3 perhaps 2:1.
Cocoa powder provides fiber, iron, and magnesium. If you crave chocolate you may need more magnesium in your diet, or you may be addicted to the caffeine in chocolate. Non-decaf cocoa powder's caffeine may cause insomnia for sensitive people if consumed later in the day. (Cocoa powder is not recommended for those who are kidney stone formers or are prone to such formations, due to oxalates it contains. If you have a tendency to form kidney stones, cocoa and chocolate may not be for you.)
Consume moderate amounts of this "sweet treat" with carob since it contains a high amount of omega 6 that should be balanced with omega 3 perhaps 2:1.
Cocoa powder provides fiber, iron, and magnesium. If you crave chocolate you may need more magnesium in your diet, or you may be addicted to the caffeine in chocolate. Non-decaf cocoa powder's caffeine may cause insomnia for sensitive people if consumed later in the day. (Cocoa powder is not recommended for those who are kidney stone formers or are prone to such formations, due to oxalates it contains. If you have a tendency to form kidney stones, cocoa and chocolate may not be for you.)
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Easy Low Carb Cheese Cake
Quick and easy, this nourishing, delicious cheesecake is sugar-free, and egg-free for those allergic to eggs.
Preparation time: 15 minutess
INGREDIENTS (Organic)
1 envelope unflavored, organic gelatin or 1 1/2 Tbsp. unflavored beef gelatin powder
1 c. pure water
1 pkg. low-fat cream cheese (1 cup)
1 c. plain yogurt
2 Tbsp. Xylitol
1 tsp. vanilla,
2 Tbsp. chia seeds, .
1 c. blueberries or other of choice
PREPARATION
1. Sprinkle gelatin over cup of pure water in a small saucepan; let stand 1 minute.
2. Slowly stir over low heat until gelatin is dissolved; set aside.
3. In mixer blend cream cheese, yogurt, stevia, chia seeds, blueberries, and vanilla extract until smooth.
4. Slowly add gelatin mixture and blend until smooth.
5. Pour into flat bottom 8x11 or smaller glass dish for chilling.
6. Cover with clear, plastic wrap and chill approx. 30-45 minutes or more. Use flat, square-end metal spatula to divide down the middle and two or three divisions crosswise.
6-10 servings.
Preparation time: 15 minutess
INGREDIENTS (Organic)
1 envelope unflavored, organic gelatin or 1 1/2 Tbsp. unflavored beef gelatin powder
1 c. pure water
1 pkg. low-fat cream cheese (1 cup)
1 c. plain yogurt
2 Tbsp. Xylitol
1 tsp. vanilla,
2 Tbsp. chia seeds, .
1 c. blueberries or other of choice
PREPARATION
1. Sprinkle gelatin over cup of pure water in a small saucepan; let stand 1 minute.
2. Slowly stir over low heat until gelatin is dissolved; set aside.
3. In mixer blend cream cheese, yogurt, stevia, chia seeds, blueberries, and vanilla extract until smooth.
4. Slowly add gelatin mixture and blend until smooth.
5. Pour into flat bottom 8x11 or smaller glass dish for chilling.
6. Cover with clear, plastic wrap and chill approx. 30-45 minutes or more. Use flat, square-end metal spatula to divide down the middle and two or three divisions crosswise.
6-10 servings.
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Old Fashion Sugar-Free Ice Cream Treat
An oh-so-good, home-made, bowl of this healthful treat will literally melt in your mouth unlike the commercial ice cream "chemical concoctions" with their not so healthy added ingredi-ents.This treat won't cause the headaches some suffer from extremely cold foods, and is sooo delicious!
INGREDIENTS
4 cups cow or goat milk, not ultrapasteurized (goat milk is naturally homogenized; works well for ice cream)
1 cup whipping or heavy cream
2 Tbsps. fresh lemon juice (HFS Meyer lemon is the best!)
1/4 tsp. sea salt from natural foods store (NFS)
1 Tbsp. vanilla
1/2 tsp. stevia powder (NFS)
Fresh berries of choice (opt.)
Stevia sweetened carob chips (opt.)
Preparation:
1. Place all ingredients in ice cream freezer (an inexpensive one from a "big box" store works well).
2. If you have the old fashioned type of ice cream freezer, place 2" of ice around the canister and sprinkle one-fourth cup of rock salt (from super-market) over ice. Layer ice and rock salt until it reaches near the top of the canister. Churn for 20-30 minutes or until the ice cream is the firmness you enjoy. Or follow the instructions that came with your ice cream freezer.
Optional: After the mixture has frozen, mash blueberries, strawberries, or use semi-sweetened carob chips, and gently spread atop ice cream in bowls.
Tip: Double the recipe and put some in the freezer for later!
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Salad
Mayo-Free Avocado Egg Salad
Mayo-Free Avocado Egg Salad
Prep Time 12 minutes
Miss egg salad because you don’t want to use the mayonaise on the market? Here is an excellent alternative!
Ingredients
1 ripe, large avocado (approx. 8 oz.), halved, pitted, and peeled
6 hard-boiled eggs, peeled
1 Tbsp. apple cider vinegar (ACV)
1 tsp. mustard
1/2 tsp.salt
1/4 cup finely chopped onion (full of phytonutrients)
Instructions
1. Cook eggs on low simmer for 15 minutes and cool in cold water for 15 minutes.
2. Peel and chop boiled eggs, and set aside.
3. In med sized bowl combine avocado, vinegar, mustard, and salt. Mash with a potato masher until smooth.
4. Add chopped boiled eggs and mix gently.
ENJOY!
4 Servings
Adapted from LoveOneToday.com recipes
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Sweet Super Salad Or Raw Meal
Eaten as the Sweet Super Salad1 you have a very nutritious salad. Add quality protein powder such as organic unflavored whey powder and you immediately have a balanced meal - including saturated fat required for cell membranes, manufacture of hormones, and fat soluble vitamins A, D and E - with a low carbohydrate content. (The cream in this amazing recipe slows the uptake of sugar in the prunes/raisins and apples.)
Ingredients:
4-5 lg. Romaine letttuce leaves finely chopped
4 lettuce leaves for bed (Opt.)
4 celery stalks thinly sliced crosswise
1/2 c. sliced prunes or raisins
1/2 c. pure water
2 small, ripe, shredded apples
3/4 c. raw whipped cream
1/2 c. chopped walnuts
2 scoops whey protein powder from grass-fed cow milk (Opt.)
Preparation:
1. Add sliced prunes or raisins to water in measuring cup and let soak couple hours or more.
2. Slice Romaine lettuce leaves horizontally and vertically for salad.
3. Prepare other ingredients.
4. Mix all ingredients except cream and walnuts.
5. Add 1/2 cup whipped cream or sufficient amount for good consistency, saving some for topping.
6. Mix in 2 scoops of whey powder if desired.
7. Serve on beds of more lettuce removed from stems or in salad bowls without lettuce bed, topping with remaining whipped cream and chopped walnuts.
1 This recipe was adapted from Dr. Norman Walker's book, Diet & Salad, #22, p. 57, Norwalk Press, AZ, 1995
Ingredients:
4-5 lg. Romaine letttuce leaves finely chopped
4 lettuce leaves for bed (Opt.)
4 celery stalks thinly sliced crosswise
1/2 c. sliced prunes or raisins
1/2 c. pure water
2 small, ripe, shredded apples
3/4 c. raw whipped cream
1/2 c. chopped walnuts
2 scoops whey protein powder from grass-fed cow milk (Opt.)
Preparation:
1. Add sliced prunes or raisins to water in measuring cup and let soak couple hours or more.
2. Slice Romaine lettuce leaves horizontally and vertically for salad.
3. Prepare other ingredients.
4. Mix all ingredients except cream and walnuts.
5. Add 1/2 cup whipped cream or sufficient amount for good consistency, saving some for topping.
6. Mix in 2 scoops of whey powder if desired.
7. Serve on beds of more lettuce removed from stems or in salad bowls without lettuce bed, topping with remaining whipped cream and chopped walnuts.
1 This recipe was adapted from Dr. Norman Walker's book, Diet & Salad, #22, p. 57, Norwalk Press, AZ, 1995
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NutriSnak Avocado
How 'bout a fast and tasty nutrient-dense snack or salad?
Everyone should include avocado in the diet often. Eaten as snack or salad, this outstanding fruit is for one and all—from toddlers to the very elderly with chewing ability or not.
Consumed raw as it is, nutrients are not lost during preparation.The fats in this fruit are some of the best, including the monounsaturated fat as found in extra virgin olive oil.
Consumed raw as it is, nutrients are not lost during preparation.The fats in this fruit are some of the best, including the monounsaturated fat as found in extra virgin olive oil.
Weight Loss
This is a great weight loss recipe with its low carbs, healthy fats, and high quality protein, with none of the refined sugar or white flour, etc., of many snacks. Eaten in the afternoon,even this small amount of wholesome food "sticks to the ribs" well into dinner time.
Preparation time: Less than 5 minutes
Ingredients:
1 ripe avocado
2/3 c. traditional whole milk ricotta cheese ( or Mozzarella)
4 tsps. grated Parmesan cheese
2 sliced black olives
4 cherry tomatoes cut in half
2 Tbsp. raw Pico de Gallo salsa (Opt.)
1 ripe avocado
2/3 c. traditional whole milk ricotta cheese ( or Mozzarella)
4 tsps. grated Parmesan cheese
2 sliced black olives
4 cherry tomatoes cut in half
2 Tbsp. raw Pico de Gallo salsa (Opt.)
Cut avocado in half, carefully twist to remove one-half from seed. Insert pointed knife into seed and pry it out. Fill holes where seed was with ricotta cheese. Sprinkle with Parmesan cheese. Place olive halves and tomatoes on top. Add Pico de Gallo salsa if using. Enjoy!
Serves 2
Serves 2
NutriNote:
Avocados & Eye Health: This fruit contains lutein, a carotenoid, and an important antioxidant that is associated with lower risk for eye diseases by reducing the risk of macular degeneration, the leading cause of blindness in adults 65
years of age and older. At the same time it helps maintain vibrant skin.
years of age and older. At the same time it helps maintain vibrant skin.
Besides the phytonutrients, avocado contains a treasure trove of vitamins and minerals, plus fiber. (There is an entire section about this very adaptable food in Eatin' After Eden )
Some of the world's most prestigious nutrition organizations include avocados in their nutrition programs. Among them are the following:
Some of the world's most prestigious nutrition organizations include avocados in their nutrition programs. Among them are the following:
- USDA’s Dietary Guidelines for Americans
- American Diabetes Association’s Diabetes Food Pyramid
- UCLA Center for Human Nutrition’s California Cuisine Food Pyramid
- The DASH (Dietary Approaches to Stop Hypertension) Diet Eating Plan
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Fabulous Fiesta Salad
Ingredients: (may be doubled for two)
1 cup Romaine torn in bite size pieces
1 cup raw spinach
1/3 cup chopped red bell pepper
1/2 firm but ripe avocado, 1" cubes
1/2 cup of warmed black beans
1 Tbsp. raw, green pumpkin seeds
1 oz. cheese of choice, shredded
1 dollop real sour cream
Raw salsa
Layer the first five ingredients, then sprinkle with pumpkin seeds and cheese. Add the sour cream, and top with salsa.
Ingredients are best purchased from NFS or organic foods section of supermarket. Even pots or flower beds accommodate the growing of at least the first three ingredients!
1 cup Romaine torn in bite size pieces
1 cup raw spinach
1/3 cup chopped red bell pepper
1/2 firm but ripe avocado, 1" cubes
1/2 cup of warmed black beans
1 Tbsp. raw, green pumpkin seeds
1 oz. cheese of choice, shredded
1 dollop real sour cream
Raw salsa
Layer the first five ingredients, then sprinkle with pumpkin seeds and cheese. Add the sour cream, and top with salsa.
Ingredients are best purchased from NFS or organic foods section of supermarket. Even pots or flower beds accommodate the growing of at least the first three ingredients!
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Carrot and Pineapple Salad Delight
Don’t be put off by the simple title of this recipe. Neither that it is delicious, fast, and easy. As noted below this recipe, this simple salad is a treasure trove replete with countless nutrients and health benefits of many powerful kinds, all in meaningful amounts, and high fiber of both types as well.
Ingredients:
1/2 cup raisins
3 cups. shredded carrots
1/2 cup shredded coconut
1/2 cup shredded coconut
3 slices fresh pineapple approx. 1/2” thick
1/2 cup plain yogurt or coconut yogurt
Preparation
1. Fill one cup half full of raisins. Fill the rest of the cup with pure water, and set cup aside for raisins to soak while preparing the salad. If not serving immediately, omit this step as raisins will absorb liquids of salad while stored in the refrigerator.
1. Fill one cup half full of raisins. Fill the rest of the cup with pure water, and set cup aside for raisins to soak while preparing the salad. If not serving immediately, omit this step as raisins will absorb liquids of salad while stored in the refrigerator.
2. Place carrots in medium size bowl.
3. Cut slices of fresh pineapple with large serrated edge knife. Then lay slices flat, turn smaller knife on end and remove peel. Slice tidbits approximately 1/2” wide on far end, then use upright knife to cut away from core, though core may also be used if not hard and is chewable. Add tidbits to carrots.
4. Drain raisins and add to carrots and pineapple.
5. Add yogurt to other ingredients and mix.
6 servings.of 3/4 cup
Note: While this salad is abundantly rich in nutrients, it is high in carbohydrates as well. However, a brisk walk after enjoying it can help with the blood glucose level since exercise enables the uptake of this without high insulin.
Health benefits and Power House of Nutrients available in this extra nourishing salad.
Raisins are perhaps best known for their iron. Like grapes, they contain the phytochemical compound resveratrol. This polyphenol antioxidant is anti-inflammatory, anti-cancer, and has blood cholesterol lowering activities. Raisins are high in fiber. It requires an entire page to list all the nutrients, phytonutrients, and significant health benefits of this dried fruit that are far too many to include here. Please see http://www.nutrition-and-you.com/raisins.html for an excellent and comprehensive description.
Carrots contain a high amount of the vitamin A precursor, vitamin B complex, vitamin C complex (not just ascorbic acid, the “outer shell),” and vitamin K required for calcium absorption.
A cup full of raw carrot slices contains 14% of the DV for fiber. Fiber bulks up stools whether diarrhea or constipation, a healthy benefit with IBS, so that food moves through the digestive tract at a normal speed.
A cup full of raw carrot slices contains 14% of the DV for fiber. Fiber bulks up stools whether diarrhea or constipation, a healthy benefit with IBS, so that food moves through the digestive tract at a normal speed.
Raw pineapple has “...a serious impact on health, and their health and medicinal benefits include their ability to improve respiratory health, cure coughs and colds, improve digestion, help you lose weight, strengthen bones, improve oral health, boost eye health...prevent cancer, increase heart health, fight off infections and parasites, improve the immune system, and increase circulation...” www.OrganicFacts.net
The health benefits of pineapple are nearly countless. It also contains bromelain, and enzyme that not only breaks down protein, but also is a powerful anti-inflammatory found to reduce arthritic symptoms in muscles and joints. This fruit is one of the richest resources for vitamin C complex (not just ascorbic acid, the “outer shell") that stimulates white blood cell activity of the immune system. It also contains a meaningful amount of foliate as a balance with vitamin B12. It's antioxidant properties fight free radicals, cellular by-products that damage and disrupt organ systems. They may even cause cell mutation to cancerous ones.
This delightful, fresh, whole food also contains fiber, both soluble and insoluble, with the former feeding probiotics, the good bacteria in the intestine.
The highest mineral level of pineapple is its manganese, important for bone growth, its strengthening, and repair. Pineapple is high in potassium, calcium, and magnesium, all more than important for maintaining optimum health.
Coconut Meat
Fresh coconut is a treasure trove of minerals and trace minerals. It too is rich in manganese (a whopping 60% of the DR) with its important health benefits as shown above for pineapple.
The selenium provided by this ingredient is important for production of the thyroid hormone tetraiodothyronine (T4) and its conversion to the active form, T3 (triiodothyronine. Thyroid issues are very common today, and this trace mineral is a vital benefit.
The immune system's T cells which destroy harmful bacteria, also require selenium. Selenium is also important for the development of brain cells.
Coconut, which has been enjoyed by the people of the South Sea Islands for eons as a major food staple, contains the good form of saturated fat that these people have proven is not associated with heart disease. Dr. Bruce Fife of the Coconut Research Center, has well proven the health benefits of this highly beneficial fresh, whole food - and oil!
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Juice
Delicious Highest Level Antioxidant Juice
Fast and Sweet!
Studies conducted at the University of Scranton, PA, found cranberries to contain the highest level of phenol antioxidants when compared to 19 other common fruits! (Some of the other fruits found to be rich in phenols, in descending order after cranberries, were apples (think heart health), red grapes, strawberries, pineapples, bananas, peaches, lemons, oranges, pears and grapefruit).
Ingredients:
Mix together:
Ingredients:
Mix together:
1 oz. pure, unsweetened cranberry juice
2 scoops stevia powder
6-7 oz. water
Add ice cubes as desired.
Add ice cubes as desired.
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A Glass Full Of Life
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
Couple of hands full of raw spinach (never eat cooked spinach; it has toxicoxalates 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
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Snacks
Almond Raisin Bar
Delicious, highly nutritious food bar for breakfast or snacking. Taking a long drive, or attending a meeting away from home?
One of these will tide you over until your next meal. No crumbs to deal with.
Ingredients: (Organic)
1 cup seedless raisins (or prunes)1 cup almonds
1/4 tsp. Utah salt (sea salt is saturated with plastic)
1/4 cup soaked Chia seeds
1 tbsp.100% unsweetend cocoa powder (optional)
Preparation:
1. Finely chop the almonds in a food processor but stop before you make almond butter. Pour out to free up processor.
2. Chop raisins in food processor until small pieces but not pureed.
3. Add remaining ingredients and turn on processor. If too dry add 1 tablespoon water at a time while processor is running, until contents starts to form a large ball.
4. Press into pan lined with waxed paper to the desired thickness.
5. Refrigerate for one hour.
6. Cut into 8 bars.once firm.
8 servings.
10 grams carbs per serving.
Submitted by Lori Z., Ecuador
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Nutri-Snak Avocado - Heart Healthy
Preparation time: Less than 5 minutes
Ingredients:
1 ripe avocado
2/3 c. traditional whole-milk ricotta cheese (Mozzarella)
4 tsps. grated Parmesan cheese
2 sliced black olives
4 cherry tomatoes cut in half
2 Tbsp. raw Pico de Gallo salsa
Preparation:
Cut around the seed; then carefully twist to remove halves. Insert a pointed knife into the seed and pry it out. Fill holes where seed was, with ricotta cheese, then add olives and tomatoes, or in the order you choose, spreading the salsa over the top. Sprinkle with Parmesan cheese. Bon apatite!
Serves 2
2 Author unknown
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Four Ingredient Coconut Flour Cookies
Fast and easy! Only 18 minutes from beginning to removal from the oven.
Ingredients:
6 Tbsp. coconut flour
4 Tbsp. cold raw butter
2 Tbsp. raw honey
1/4 tsp. ancient Utah salt
Spices of choice (opt.)
Instructions:
1. Preheat oven to 365 degrees.
2. Line baking sheet with parchment papr.
3. Mix ingredients in food processor or pastry blender. Dough will become soft and sticky.
4. With flatware teaspoon, divide into 8 small balls, and flatten lightly.
5. Bake until edges are golden brown, aproximately 10-11 minutes. Don't over-bake.
6. To prevent crumbling, allow the cookies to cool completely before removing from baking sheet.
8 cookies; double ingredients for 16 cookies.
Adapted from CoconutMama.com
6 Tbsp. coconut flour
4 Tbsp. cold raw butter
2 Tbsp. raw honey
1/4 tsp. ancient Utah salt
Spices of choice (opt.)
Instructions:
1. Preheat oven to 365 degrees.
2. Line baking sheet with parchment papr.
3. Mix ingredients in food processor or pastry blender. Dough will become soft and sticky.
4. With flatware teaspoon, divide into 8 small balls, and flatten lightly.
5. Bake until edges are golden brown, aproximately 10-11 minutes. Don't over-bake.
6. To prevent crumbling, allow the cookies to cool completely before removing from baking sheet.
8 cookies; double ingredients for 16 cookies.
Adapted from CoconutMama.com
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Avocado Carob Chip Popsickles or Ice Cream
This frozen treat pairs highly nutritious and creamy avocado with carob chips, using stevia as sweetener.
Ingredients - organic
12 oz. whole milk - ideally raw goat milk
6 oz. cream - raw if available
1/4 c. unsweetened carob chips
1/4 tsp. ground cinnamon
3 scoops stevia powder
1 large ripe avocado - halved, peeled and cubed
Popsickle holders or 8 five oz. cups, or combination
Preparation:
1. Mix and place cream and milk, carob chips, cinnamon and stevia in small pan over low heat; stirring until smooth. Cool for 5 minutes.
2. Place avocado and mixture in blender. Blend on high until smooth.
3. Remove blender pitcher from base; add carob chips and stir.
4. Divide into popsickle holders and paper cups. Freeze for 4 hours or until hard. Keep cups and popsickles in freezer.
Ingredients - organic
12 oz. whole milk - ideally raw goat milk
6 oz. cream - raw if available
1/4 c. unsweetened carob chips
1/4 tsp. ground cinnamon
3 scoops stevia powder
1 large ripe avocado - halved, peeled and cubed
Popsickle holders or 8 five oz. cups, or combination
Preparation:
1. Mix and place cream and milk, carob chips, cinnamon and stevia in small pan over low heat; stirring until smooth. Cool for 5 minutes.
2. Place avocado and mixture in blender. Blend on high until smooth.
3. Remove blender pitcher from base; add carob chips and stir.
4. Divide into popsickle holders and paper cups. Freeze for 4 hours or until hard. Keep cups and popsickles in freezer.
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Ants on a Log
This is a fast and easy very nutritious snack children especially enjoy because of the title. They also enjoy placing the "ants" (raisins). However, adults enjoy it just as much. Good for brown bagging too!
Ingredients:
4 celery sticks 4" long
4 Tbsp. nut butter of choice (soy, other oils & sugar free)
1 to 2 Tbsp.seedless raisins
Preparation:
Slice celery stalks into 4" long pieces. Stuff the sticks with wide butter knife. Place raisins on the "log" and gently push them into the peanut or other nut butter. Enjoy!
NutriNotes:
Raisins are rich in iron, calcium, magnesium, and boron (autistic and ASD children especially require this).
Celery is rich in all the major minerals, with small amounts of all the B vitamins.
Organic peanut butter: A serving of peanut butter has 3 mg of vitamin E antioxidant, 50 mg of magnesium for bone and heart, and 200 mg. of potassium for muscles. Studies have shown that eating peanuts can decrease risk of heart disease, diabetes, and other chronic degenerative conditions. A Journal of the American Medical Association (JAMA) study reported that consuming one ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by a whopping near 30%.
The fat in peanut butter is heart-healthy monounsaturated fat. Another recent study reported that insulin-resistant adults who ate a diet high in this fat had less belly fat than people who consume more carbohydrates or saturated fat. Don't buy reduced-fat peanut butter thinking it will shrink your waistline. The amount of calories are the same or more due to the extra ingredients that are added to compensate for the missing fat, even including sugar!
Please know that those with hypothyroidism should avoid peanuts.
Ingredients:
4 celery sticks 4" long
4 Tbsp. nut butter of choice (soy, other oils & sugar free)
1 to 2 Tbsp.seedless raisins
Preparation:
Slice celery stalks into 4" long pieces. Stuff the sticks with wide butter knife. Place raisins on the "log" and gently push them into the peanut or other nut butter. Enjoy!
NutriNotes:
Raisins are rich in iron, calcium, magnesium, and boron (autistic and ASD children especially require this).
Celery is rich in all the major minerals, with small amounts of all the B vitamins.
Organic peanut butter: A serving of peanut butter has 3 mg of vitamin E antioxidant, 50 mg of magnesium for bone and heart, and 200 mg. of potassium for muscles. Studies have shown that eating peanuts can decrease risk of heart disease, diabetes, and other chronic degenerative conditions. A Journal of the American Medical Association (JAMA) study reported that consuming one ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by a whopping near 30%.
The fat in peanut butter is heart-healthy monounsaturated fat. Another recent study reported that insulin-resistant adults who ate a diet high in this fat had less belly fat than people who consume more carbohydrates or saturated fat. Don't buy reduced-fat peanut butter thinking it will shrink your waistline. The amount of calories are the same or more due to the extra ingredients that are added to compensate for the missing fat, even including sugar!
Please know that those with hypothyroidism should avoid peanuts.
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Chia Vanilla Pudding - Low Carbohydrate
Ingredients:
3/4 cup plain yogurt
1 tiny scoop stevia powder
1 tiny stevia scoop of sea salt
1 tsp. vanilla
2 or 3 tsps. chia seeds
1 tsp. shredded coconut (Opt.)
Mix and refrigerate at least 2 hours or more; ideally overnight. Mix again before eating. Enjoy!
1 serving.
3/4 cup plain yogurt
1 tiny scoop stevia powder
1 tiny stevia scoop of sea salt
1 tsp. vanilla
2 or 3 tsps. chia seeds
1 tsp. shredded coconut (Opt.)
Mix and refrigerate at least 2 hours or more; ideally overnight. Mix again before eating. Enjoy!
1 serving.
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Oh-So-Good, Sugar-Free Brownies
This recipe was originally for my Candida Conquerors' Confab, however, we all may enjoy it as it is low carb and sugar free.
Ingredients:
½ c. plus 1 Tbsp. melted butter
2 eggs
½ tsp. stevia powder.
3/4 c. sprouted spelt flour
1 ½ Tbsp. carob powder
1 tsp. non-toxic baking powder
¼ tsp. Real Salt, Earth Salt, or sea salt
1 c. chopped nuts (opt.) (Candida fighters use filberts.)
Preparation instructions:
1. Preheat oven to 3250 and grease 9" square pan.
2. In med. bowl, beat eggs; then add stevia, and butter.
3. Sift together dry ingredients and stir into egg mixture.
4. Add nuts if being used.
5. Pour into pan and bake for 15-20 min. until tooth pick comes out clean. Don't overbake.
6. Let cool and cut into 16 glistening, rich squares.
Option: Top with real organic whipped cream sweetened with stevia. Such cream has no carbs.)
Servings: 16
1One 1 1/2” square contains approx. 10 grams of carbohydrates.
Ingredients:
½ c. plus 1 Tbsp. melted butter
2 eggs
½ tsp. stevia powder.
3/4 c. sprouted spelt flour
1 ½ Tbsp. carob powder
1 tsp. non-toxic baking powder
¼ tsp. Real Salt, Earth Salt, or sea salt
1 c. chopped nuts (opt.) (Candida fighters use filberts.)
Preparation instructions:
1. Preheat oven to 3250 and grease 9" square pan.
2. In med. bowl, beat eggs; then add stevia, and butter.
3. Sift together dry ingredients and stir into egg mixture.
4. Add nuts if being used.
5. Pour into pan and bake for 15-20 min. until tooth pick comes out clean. Don't overbake.
6. Let cool and cut into 16 glistening, rich squares.
Option: Top with real organic whipped cream sweetened with stevia. Such cream has no carbs.)
Servings: 16
Just what the doctor ordered!
1One 1 1/2” square contains approx. 10 grams of carbohydrates.
LEARN HOW TO PREPARE YOUR FOODS HEALTHFULLY AND SCRIPTURALLY WITH YOUR OWN COPY.
