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5 GRAIN BLUEBERRY MUFFINS

• 2 cups organic all-purpose flour
  (I prefer barley flour)
• ½ C. rolled oats
• ½ C. organic corn meal
• 1/3 C. millet
• 1/3 C. flax seeds
• 1½ tsp. baking soda
• 1 tsp. baking powder
• 1 C. organic orange juice
• ½ C. coconut oil
• ¾ C. Agave Nectar
• 2 eggs, beaten
• 1½ C. Organic wild blueberries

• Preheat oven to 350 degrees. Line a muffin tin with muffin cups or brush with oil to prevent sticking.
• Whisk together the flour, oats, corn meal, millet, flax, baking soda and baking powder.
• In a separate bowl, whisk the orange juice, coconut oil, Agave nectar and eggs.
• Make a well in the center of the dry ingredients and add the Agave mixture. Whisk till blended.
• Stir in the blueberries.
• Divide the batter among the 12 muffin cups.
• Bake for 30 minutes or until the muffins spring back when pressed gently. Cool on a rack.

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24-HOUR LAYERED BEAN SALAD

• 1 19-ounce can of garbanzo beans, drained and rinsed
• 1-bunch scallions, thinly sliced (white and light green parts only), divided
• 1 19-ounce can cannelini beans, drained and rinsed
• 2 cups grated carrots
• 2 cups frozen baby lima beans - cooked and cooled
• 2 cups cherry or grape tomatoes, halved
• ½ cup extra-virgin olive oil
• Juice of 1 lemon
• 3 Tbsp. White wine vinegar
• Salt and pepper
• 2 cups baby spinach, washed and dried.

• In a 10-cup container with a tight fitting lid, layer salad ingredients as follows: garbanzo beans, half of the scallions, cannelini beans, grated carrots, lima beans, remaining scallions and halved tomatoes.
• In a small bowl, whisk olive oil, lemon juice, vinegar, salt and pepper.
• Pour over the salad.
• Top with spinach leaves, press down, and cover.
• Refrigerate overnight, turning container over occasionally to distribute dressing.

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ALL-NATURAL ALMOND MILK

• 1½ cups of raw almonds, soaked overnight in filtered or spring water
• 4 cups of filtered or spring water
• 3-5 dates (optional)

• Blend the 1½ cups of raw almonds, that have been soaked overnight, in the 4 cups of water.
• Blend with dates if you like your milk with a hint of sweetness. If you prefer, strain once to remove almond granules.
• The result is a delicious, creamy milk that is free of harmful vegetable oil, concentrated sweeteners, and the problems associated with cow's milk and soy.
• It can be stored safely for 3-4 days in the refrigerator.

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A STICK TO YOUR RIBS BREAKFAST

• Breakfast for one person)
• The night before, put these ingredients to soak:
• ¼ cup raw pumpkin seeds
• ¼ cup raw hulled sunflower seeds
• 2 T. raw hulled sesame seeds
• 1 T. raw hulled flax seeds
• 10 raw almonds

• Cover with purified water to about 1 inch above the level of the seeds and almonds. Soak overnight.
• The next morning, pour the soaked seeds and almonds, with any remaining water, into a blender, adding more purified water as needed to blend well.
• Pour into a bowl and add your choice of your favorite non-soy protein powder, Blackstrap molasses, carob powder, etc.
• This is a small but mighty breakfast with lots of natural enzymes.

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BANANA NUT BREAD

• ½ cup butter
• 1 cup Date sugar (or Sucanat)
• 2 eggs
• 1 Tbsp. Almond milk
• ½ cup gluten flour
• 1½ cups barley flour (or use 2 cups whole-wheat flour in place of the gluten and barley flour)
• 1 tsp. baking powder (non-aluminum)
• 3 ripe bananas
• ½ tsp. baking soda
• 1 cup chopped walnuts

• Soften the butter. Blend together with the date sugar, eggs and Almond milk.
• Sift together the flour & baking powder and combine with the sugar mixture.
• Mash the bananas with a fork and then add the baking soda to the bananas and mix well.
• Stir the bananas into the mixture and add the chopped nuts.
• Pour into a buttered loaf pan and bake for 1 hour at 350º until you can stick a toothpick in the center of the loaf and the toothpick comes out clean. Turn out onto a rack and cool.
  
  NOTE: When I put the batter into the loaf pan I make a hollow in the middle of the batter, with higher sides all around. This prevents the bread from rising too high in the middle, which causes slower cooking.

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BEST DATE COOKIE

• 2 cups whole-wheat flour
• 1 tsp. Salt
• 1 tsp. baking soda
• ½ tsp. cinnamon
• 1 1/3 cups water
• ½ cup butter, melted
• 2 tsp. vanilla
• 2 cups pitted packed dates
• 2 large eggs

• In a large mixing bowl combine, flour, salt, baking soda and cinnamon.
• Stir until mixture is uniform. Set aside.
• Put water, butter, vanilla, dates and eggs in blender.
• Process until dates are very finely chopped, redistributing ingredients periodically with a narrow rubber scraper so that large date chunks will be chopped by blender blades.
• Add blender mixture to dry ingredients. Beat a minute or two until thoroughly mixed.
• Drop by teaspoonfuls on cookie sheet and bake at 350 degrees for 12-15 minutes.
• Cool and store in airtight container. These freeze well.

  (For our own use we change this recipe - we use 1½ cups Barley flour and ½ cup Gluten Flour instead of the wheat flour, we use Almond milk instead of water and we eliminate the salt.)

  We use this basic recipe to make a variety of cookies.
  To make Ginger Cookies, we increase the cinnamon to 1 tsp.
  Then we add 1 tsp. Ginger, ½ tsp. Nutmeg and ¼ tsp. Cloves.
  To make Oatmeal cookies, we add 3 cups of Quick Oatmeal to the above recipe, along with 1 cup chopped Walnuts and 1 cup chopped raisins.

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BONE-BUILDING SALAD

Recipe courtesy of Dr. Ben Kim

This salad is rich in a variety of minerals, including calcium and phosphorus, making it good fuel for the development and maintenance of healthy teeth and bones.

Sardines are naturally plentiful in omega-3 fatty acids and vitamin D, which are also needed in your system to support your teeth and bones.

• 2 cans of sardines, drained and cut into bite-size pieces.
• 1 can of chickpeas, (also known as garbanzo beans) rinsed and drained
• 1 red bell pepper, seeded and roughly chopped
• 1 red onion, peeled and roughly chopped
• Handful of sun-dried tomatoes, or fresh tomatoes, roughly chopped
• 1 tablespoon extra-virgin olive oil
• Kale, washed, and stems removed

• Combine all ingredients except Kale in a bowl and give it a good toss. Serve this calcium-rich salad with the Kale or use Romaine leaves as wraps for fun and easy eating. Makes a filling meal for two adults. Note: I get sardines that are packed in olive oil and I don’t drain the oil off before using the sardines and then I skip the olive oil that is in the recipe.

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BORSCHT

• 1 cup shredded beets
• 1 cup shredded carrots
• 1 cup sliced celery
• 1 cup chopped onions
• Juice of 1 lemon
• Dash of cayenne pepper
• Celtic Sea Salt

• Cook beets, carrots, celery, onions and lemon juice in 2 quarts of purified water.
• Simmer until flavor is well blended and vegetables are well done.
• Add the dash of cayenne pepper.
• Salt to taste after cooking.
• Serve and enjoy.

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BREAKFAST MEUSLI

• ½ cup Oatmeal - regular or quick
• 1 cup pure water

• Put water in sauce pan and add the Oatmeal. Cook until done.
• Meanwhile, wash and grate 1 apple and chop ½ C. nuts (I prefer Pecans, but you can use Walnuts or Almonds).
• To serve, place the cooked Oatmeal into a bowl, sweeten it with Agave Nectar, honey, date sugar, Stevia or Sucanat to taste. Sprinkle on half of the chopped nuts and the grated apple. Pour Almond or Hazelnut over the top and enjoy. This is a modification of the famous Meusli recipe from the Bircher-Benner Health Clinic in Switzerland. Serves 2

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BROCCOLI CHEESE CASSEROLE

• 4 cups chopped broccoli
• 1 pint cottage cheese
• 2 eggs
• ½ teaspoon dill weed
• Juice of 1 lemon
• 4 oz. grated Havarti cheese (or more)
• 2 T. flour
• Season with Vegit or Vege-sal

• Steam broccoli about 3 minutes in ¼ cup water. Broccoli should be crunchy, tender & vivid jade green.
• Drain the broccoli, combine with the other ingredients and put in an oiled casserole dish.
• Bake at 350° for 35 minutes.

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BROCCOLI-PECAN SALAD

The traditional version of this potluck favorite dish is loaded with saturated fat, sugar and calories. We are sure you will enjoy this healthy version.

• 6 C. chopped broccoli florets and stems (about 1 pound)
• ½ C. chopped pecans
• ½ C. finely chopped onion
• 1 C. dried sour cherries or cranberries

Dressing:

• ¾ C. healthy mayonnaise (non Canola Oil though)
• 2 Tbsp. Raspberry or rice vinegar
• 2 Tbsp. Date sugar

• Blanch the broccoli in boiling water for 1 minute.
• Drain and spray with cold water to stop the cooking.
• Place in a serving bowl and add the chopped pecans, onion and cherries or cranberries.
• In a small bowl, whisk together the mayonnaise, rice or raspberry vinegar and the date sugar until smooth.
• Pour the dressing over the broccoli-pecan mixture and toss to coat.
• Chill and enjoy. Serves 8 - 10.

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BRUNCH BUFFET SAMPLER - Serves 4

FRESH/FROZEN FRUIT COMPOTE

• ½ C. Frozen Blueberries
• ½ C. Frozen Pineapple Tidbits
• ½ C. Frozen Raspberries
• 1 apple - peeled and diced
• 1 banana - sliced
• 1 orange - peeled and cut up
• 2 Kiwi Berries - peeled and diced
• ¼ C. apple juice
  (Other times of the year I would use pears, mangoes, peaches, nectarines, fresh strawberries, etc.)

Mix together and serve.


BIRCHER/BENNER MUESLI
(An adaptation of the famous Meusli from the Bircher/Benner health clinic in Switzerland.)

• 1 C. oatmeal
• 2 C. good water

Cook oatmeal and when it is done, add Celtic Sea Salt to taste. Put into individual bowls. Sweeten to taste with Date Sugar. Then add a layer of peeled, grated apple and a layer of ground Pecans. Pour Almond or Hazelnut milk over the top and enjoy. (At the Bircher/Benner clinic they use real cream.)

VEGGIE OMELET

Put 1 T. olive oil or coconut oil in omelet pan.
Add ¼ C. chopped onions, ¼ C. chopped red bell pepper and ¼ C. chopped zucchini. Sauté until done.
Remove sautéed veggies from the pan and add 1 T. of oil.
With a wire whip, whip up 4 healthy eggs and about a tablespoon of good water. Pour into omelet pan and cook.
When done enough to flip over, flip it over and put the sautéed veggies on it and ½ C. grated cheese.
Fold the omelet over, put a lid on the pan and finish cooking.
Cut into 4 pie-shaped pieces and serve with a slice of buttered toast.

YOGURT SUNDAE

In each small cup put in order:
½ C. plain yogurt - with a serving of Toco mixed in.
¼ C. of seed mixture: flax, sesame, sunflower, pumpkin and dried coconut
2 T. frozen juice concentrate (your choice)
¼ C. nut mixture: pecans, walnuts, cashews, filberts and Brazil nuts
Serve and enjoy. I hope you enjoy this as much as they did.

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CARROT ALMOND BUTTER SPREAD

• 4 cups Carrots (about 1 pound) thinly sliced
• 1 cup water
• ¼ cup almond butter
• ½ tsp. Celtic Sea Salt

• Pressure cook or boil carrots with water until soft, about 5 - 10 minutes.
• Drain, saving broth. Puree carrots with remaining ingredients.
• Gradually add broth only as needed for a creamier texture.
• Add salt after cooking.
• Makes 1½ to 2 cups. (Recipe from Meredith McCarty's bread video)

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CARROT CASHEW SOUP

• 2 medium sized onions - chopped
• 4 T. olive oil
• 2 cups cabbage - shredded coarsely
• 2 cups carrots - grated
• 1 cup chopped apple
• 5 cups water or vegetable stock
• 2 T. tomato paste
• 1/3 cup raw brown basmati rice
• ½ cup cashew nuts - coarsely chopped
• ½ cup ground cashews

• Using a Dutch oven or heavy-bottom pot, sauté onions in oil.
• Stir in cabbage and sauté another few minutes.
• Add carrots and sauté a minute or so longer.
• Stir in apple, water or stock and tomato paste.
• Bring mixture to a boil. Add rice.
• Simmer covered for 35 minutes or until carrots are tender and rice is done.
• Add chopped and ground cashews and season to taste.
• Simmer for another 10 minutes. Serves 4 to 6

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CASHEW NUT LOAF

• 2 cups grated carrots
• 1 cup sunflower seeds
• 2 cups grated onions
• 2 minced garlic cloves
• 2 cups sliced celery
• 2 cups Cashews (wash and soak for 2 - 12 hours before using) Drain cashews before using.
• 2 eggs
• 1½ cups Whole-wheat bread crumbs

• Sauté first 6 ingredients in 2 T. oil.
• Place in a large bowl and add eggs & bread crumbs. Mix well.
• Put on oiled baking dish and bake at 350 for 30 to 40 minutes.

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CHICKEN BROTH or STOCK

• From a 3 to 4 pound whole, range fed chicken that has not been fed any antibiotics, etc., remove the breast meat, legs and thighs and use them for other meals.
• Put the remainder of the chicken, skin & all, in a pot with 2 quarts of purified water, 1 T. vinegar, 1 onion, sliced and 2 stalks of celery, cut up.
• Cover and cook for 12 to 24 hours. The longer you cook the stock, the richer and more flavorful it will be.
• About 5 minutes before finishing cooking your stock, add your choice of herbs: marjoram, thyme, basil, dill or rosemary.
• Strain and discard the cooked vegetables. Remove the edible chicken parts and use in a soup.

  In her book, Nourishing Traditions, Sally Fallon says, "Properly prepared, meat stocks are extremely nutritious, containing the minerals of bone, cartilage, marrow and vegetables as electrolytes, and hence in easily-assimilated form. In particular, wine or vinegar added during cooking, supplies the acid needed to draw minerals, particularly calcium, magnesium and potassium, into the broth."

  She says that broth rich in gelatin is very good for the body. "The test of whether your stock contains liberal amounts of gelatin is carried out by chilling the broth. If the broth turns firm when refrigerated, the stock has been properly prepared. If the stock is still runny when cold, it needs longer cooking or added vinegar."

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CHICKEN FAJITAS

• 2 T. Olive oil
• 1 medium onion sliced
• 2 skinned chicken breasts
• 1 red bell pepper, sliced
• ½ cup celery cut into short, slender sticks
• Mexican seasoning to taste
• Sprouted Grain Tortillas

• Put olive oil, onions and chicken breasts in heated skillet and sauté until the chicken breasts are tender and easy to cut.
• Cut the chicken into strips (right in the skillet).
• Add the red bell pepper, celery and Mexican seasoning. Sauté until tender.
• Heat the Tortillas. We found that we have a Pizza pan that is just the right size to fit into our skillet, sitting on the rim. We put the tortillas on the pizza pan and put the lid on and the tortillas. Heat as the Fajitas are finishing their cooking.
• To serve: Put a tortilla on your plate and spoon on the Chicken Fajita mixture.
• Season to taste with salt and cayenne pepper.
• Make into a roll (like a jelly roll), cut with a knife and enjoy.
• You can add grated cheese, guacamole or salsa if you wish.

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CHICKEN SOUP

• 1 T. olive oil
• 1 large onion - chopped
• 4 carrots - sliced
• 1 quart Broth from the recipe 'Chicken Broth or Stock'
• 3 stalks celery - sliced
• 1 red bell pepper - sliced
• ½ cup frozen or fresh green peas
• 1 cup chicken meat from the recipe 'Chicken Broth or Stock'

• Sauté the onion in olive oil for five minutes.
• Add the carrots and cook for five more minutes.
• Add the broth and celery. Cook until the celery is tender.
• Add the red bell pepper, peas and the chicken meat. Heat thoroughly.
• Just before serving, add your favorite herbs: marjoram, thyme, basil, dill or rosemary.
• Add salt and pepper to taste just before you eat the soup.

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CHICKPEA & SWEET POTATO STEW

• 2 tsp. Olive Oil
• 1 large onion - diced
• 1 red or yellow bell pepper - diced
• 1 T. minced garlic
• 1 ½ tsp. ground cumin
• 1 28-oz can whole tomatoes - chopped
• 1¼ lb. sweet potatoes - peeled and cut in ¾" chunks *
• 1 can (19 oz) chickpeas - drained and rinsed
• Salt and pepper to taste

• Heat oil in large skillet over medium heat.
• Add onion, bell pepper & garlic. Cover, stirring once and cook 6 minutes or until vegetables are tender.
• Stir in cumin and cook 1 to 2 minutes until fragrant.
• Stir in remaining ingredients, except salt and pepper.
• Bring to a boil, reduce heat, stir once and cover. Simmer 10 to 15 minutes until potatoes are tender.
• Salt and pepper to taste. Serve over basmati rice.

*Note: It is important to cut the sweet potatoes into chunks no larger than ¾" or it will take much longer to cook.

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CHILLED AVOCADO SOUP with YOGURT

• 1 large avocado, peeled and pitted
• 1 cup chicken or vegetable broth
• 3 Tbsp. Freshly squeezed and strained lemon juice (or to taste)
• ¾ teaspoon curry powder or to taste
• 1 teaspoon grated onion
• 1 small garlic clove, crushed (optional)
• Salt and ground white pepper to taste.
• ½ cup unflavored yogurt
• 4 thin slices avocado

• Combine the large avocado, chicken or vegetable broth, 1 Tbsp. Lemon juice, curry powder, onion, garlic, salt and pepper.
• Blend until smooth.
• Cool. Stir in the yogurt until thoroughly mixed.
• Taste and adjust the seasoning.
• Pour into individual soup bowls, cover and chill.
• Garnish each serving with an avocado slice dipped in the remaining 2 Tbsp. Lemon juice.

  OUR NOTE: We use already cooled chicken broth, and we put all the avocado and the lemon juice into the soup. This makes the whole process faster. It is very tasty and filling.

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CHINESE STIR-FRY VEGETABLES

• 1T. sesame or olive oil
• 1 large red or white onion, chopped
• 2 cloves garlic, minced
• 1T. grated fresh ginger root (or ½ tsp. ground ginger)
• ½ C. sliced mushrooms (optional)
• 1 lb. Snow peas
• 6 C. shredded Chinese or other cabbage
• 2 C. bean sprouts
• ¼ cup almonds or other nuts or seeds
• 1 T. wheat-free Tamari soy sauce
• 1/3 C. vegetable stock or pure water
• Freshly ground pepper

• Heat the oil in a wok or a large frying pan. Add the onions, garlic, ginger and mushrooms and fry briskly for 3 minutes, stirring constantly.
• Add the peas and cabbage and fry for another 2 minutes. Broccoli or cauliflower may also be added (some people prefer to steam them first, in order to soften them slightly.)
• Add the remaining ingredients and stir-fry over moderate heat for about 5 minutes until the vegetables are tender but still crisp, and most of the liquid has evaporated.
• Taste, adjust the seasoning and serve immediately.

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CHRISTMAS FRUIT COOKIES

• 2 cups rolled oats
• ½ cup ground sunflower seeds
• ½ cup oat bran
• 1 teaspoon cinnamon
• ¼ teaspoon ground cloves
• 2 eggs (beaten)
• ½ cup butter (melted)
• ½ cup date sugar (or Sucanet)
• 2 cups dried fruit (chopped) - pears, raisins, figs, dates, prunes, papaya, pineapple - your choice
• ½ cup nuts (chopped) - cashews, walnuts, pecans, almonds - your choice
• ½ cup unsweetened coconut chips

• Mix together rolled oats, sunflower seeds, oat bran, cinnamon and cloves.
• In a separate bowl mix together the eggs, melted butter and date sugar and stir into the rolled oat mixture.
• Add the dried fruit, nuts and coconut.
• Drop by teaspoons onto oiled baking sheet.
• Bake at 350° for approximately 20 minutes.

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CHUNKY GUACAMOLE

• 3 large ripe avocado’s
• 1 small red onion, finely chopped
• 2 small tomatoes, finely diced
• Juice of 1 lemon or lime
• Handful of chopped fresh cilantro leaves
• Himalayan Crystal salt, to taste

• Scoop flesh of ripe avocado’s into a large bowl. Add all other ingredients and mash lightly with a fork. Mash just enough to evenly distribute ingredients and break down avocado into chunky portions. If you want good texture, don't mash too much; mash just enough to evenly distribute the ingredients and break down the avocado’s into chunky portions.
  
  Enjoy this simple and delicious guacamole dip with baked corn chips, baked crackers, or a whole grain pita. The lemon or lime juice will prevent the guacamole from browning for a few hours.
  
  My favorite sandwich is an Avocado sandwich made with Ezekiel 4:9 bread. This is a sprouted grain bread that is very healthful. I use some healthy mayonnaise (that is not made with Canola Oil) and the avocado, some Himalayan Crystal Salt and a generous amount of Kale leaves. This is a delicious sandwich that is really healthy and it is also good food combining. Along with this I have some celery sticks, zucchini pieces, strips of red bell peppers, a handful of grape tomatoes and I have a very healthy lunch.

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COLCANNON

• 4 medium red potatoes
• 3 cups chopped kale
• 6 green onions or 1 small onion, chopped
• 1/3 cup almond milk
• 2 Tbls. butter
• Sprig of parsley or 1 Tbls. dried parsley

• Cube potatoes and boil until tender.
• Preheat oven to 400º.
• Stir kale and onions in a heavy pan over medium heat for 5 minutes. (The water that clings to the kale from washing is sufficient moisture for cooking.)
• Drain and mash potatoes with almond milk and butter.
• Combine with kale, onions and parsley and put into a baking dish.
• Bake for 15 to 20 minutes.
• Season with salt and pepper at the table.

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CRISPY NUTS

• Soak overnight in salted (1 tsp. Real Salt or Celtic Salt) water any quantity of raw, unsalted nuts. (Almonds, Walnuts, Pecans, Cashews, Filberts, Brazil, etc. - available at health food stores.)
• Use enough filtered water to cover 2 or 3 inches above the nuts.
• In the morning, drain the water, spread the nuts on a cookie sheet and dry on very low heat in the oven, or cover with mesh and set out in the sun to dry. You can also add raw, unsalted Pumpkin Seeds, Sesame Seeds and Sunflower Seeds.
• Add dried unsweetened Coconut, Raisins, chopped Dates or Figs to the dried nuts and seeds for a custom trail mix that will give you a healthy snack.
• Store in the refrigerator. Nuts and seeds prepared this way give quick energy because they have been partially predigested by soaking.

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DATE SUNFLOWER COOKIES

• ½ cup Applesauce or grated raw apple
• ½ cup butter, melted
• 2½ cups flour (we use Barley flour)
• ½ cup Sucanet
• 1 tsp. vanilla
• ½ cup molasses
• ½ tsp. baking soda
• 2 eggs
• ½ tsp. cinnamon
• 2 cups chopped Dates
• 1 cup raw unsalted sunflower seeds

• Mix together and drop by teaspoonfuls onto non-stick baking sheet.
• Bake at 375 for 9 minutes.

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DATE SUGAR PIE CRUST

• ¼ cup butter
• 1 cup flour (we use Barley flour)
• ½ cup date sugar

• Mix together with a pastry blender until totally blended. Put into a pie pan and spread evenly over the bottom of the pan. With your fingers, start moving some of the mixture over to the side of the pan and up the sides of the pan. Then start in the middle of the pan and push the mixture firmly into place across the bottom and up the sides. When it is evenly distributed and pushed into place, bake at 350 for 10 minutes or until lightly browned.

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EGGPLANT ORLEANS

• 1 medium eggplant
• ½ cup onions, minced
• 2½ cups boiling water
• 4 eggs, slightly beaten
• 4 T. butter
• ½ cup Almond milk
• 1 cup buttered bread crumbs
• 1 cup Havarti cheese

• Peel eggplant, cut in cubes. Mix together eggplant and onion.
• Cover and simmer in 2½ cups boiling water until tender but not soft, about 10 minutes.
• Drain. Save liquid for soups.
• Add eggs, butter and Almond milk. Pour into a buttered 10x6x2 inch Pyrex baking dish.
• Cover with bread crumbs and slices of Havarti cheese.
• Bake uncovered for 45 minutes at 350 degrees.
  
  
• Buttered bread crumbs. We use Ezekiel 4:9 sprouted grain bread. We keep the bread in the freezer because we don't use it very often. We put 2 slices of frozen bread in the toaster and toast them. Then we tear the toasted bread into pieces, put them into a blender and pulverize them into crumbs. Then we mix the crumbs with 4 T. of melted butter and we have delicious bread crumbs. We also use these bread crumbs for breaded fish or chicken and it is wonderful. We do not salt our food before cooking it, because the heating of the salt changes its makeup and causes it to be difficult for the body to handle. We always salt our food after cooking it.
• Substitutes for eggplant: Chayote, zucchini or summer squash or broccoli.
• Remember to get Havarti Cheese from Denmark. Not Danish style Havarti Cheese made in the U.S.

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ENZYME RICH CRACKERS

From Linda Mackey

• ½ cup sprouted almonds
• ½ cup sprouted sunflower seeds
• 2 stalks celery
• 1 slice (1" wedge) red bell pepper,
• ½ medium onion
• 1 bunch parsley
• 1 small tomato
• 5 medium carrots
• 1 T. Braggs Aminos
• 4 cloves garlic,
• 1 T. poultry seasoning.

• Combine all ingredients in a food processor to make cracker dough.
• Form into ¼ inch thick patties and place on ungreased cookie sheet.
• Bake in oven less than 120 degrees or put into Food Dehydrator until crispy.
• Add other seasonings to taste, such as cayenne.

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FRANK'S HEALTHY DRINK

• 1 cup apple juice
• 1 stalk celery
• 1 medium carrot
• 1 or 2 stalks of greens
• 1 to 2 scoops Avena's Toco
• 2 or 3 caps Avena's Super Food
• 1 tbs. Lecithin granules
• Green Stevia powder to taste
• 1/8 tsp. powdered Dulse
• 1 tbs. Blackstrap molasses
• 1 tsp+ of ground flaxseed
• Pinch of celery seed
• Dash of powdered kelp
  Optional: Capri Mineral Whey (goat whey) and Raw Sesame Tahini.
  Greens can be a choice of kale, Swiss chard, beet greens, parsley or dandelion greens.

• Put apple juice into a blender, add the other ingredients. (Empty the Super Food capsules.) and blend well.
• Add the flaxseed last, as it tends to thicken the mixture.
• Pour into a glass and enjoy.

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FRUIT CRISP

I got this recipe off a towel that I won at a shower. It sounded good and so I made it. It was very tasty.

• 1½ lb. peaches, plums or apricots (about 5 cups)
• ½ C. butter
• ¾ C. Date Sugar or Sucanat
• ½ C. barley flour
• 1 C. oatmeal - quick or regular
• 1 tsp cinnamon
• ½ C. cashews - chopped

• Preheat oven to 400 degrees.
• Cut up fruit and place in a 9" square baking pan.
• Melt the butter and stir in date sugar, flour, oatmeal, cinnamon & cashews. Sprinkle over the fruit.
• Bake for about 25 minutes until the top is golden brown and the juices are bubbling.

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GERMAN POTATO SOUP

• 1 to 1½ pounds potatoes
• 1 leek
• 2 medium carrots
• 2 - 3 green onions
• 2 - 3 stalks celery, including leaves
• 32 oz. water or stock
• Salt and pepper to taste
• Beef bouillon cubes to taste (about 3)
• Parsley, fresh chopped (1 - 2 T.)

• Wash, peel and dice potatoes. Combine them with the prepared vegetables.
• Add the liquid, bring to boil and simmer for 40 minutes or until done.
• Mash with potato masher until smooth.
• Add pepper, bouillon and parsley.
• Stir and let stand for 10 minutes. It will get thick.
• Salt to taste, serve and enjoy.

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HEALTHY BLENDER DRINK
Serves 2

• ½ cup Seed and Nut mixture *
• 2 Tbsp Coconut Oil
• 1 cup Almond or Hazel Nut Milk - plain or vanilla
• 1 Tbsp Flax Seed Oil
• 1 Tbsp Lecithin
• 1 Tbsp Mt. Capra Mineral Whey
• 2 Tbsp Avena's Toco or 1 scoop of your favorite protein powder
• 1 Tbsp Avena's Super Food (green powder)
• ½ cup frozen Fruit - Blueberries, Strawberries, Nectarines or Peaches
• 2 Tbsp frozen Juice Concentrate (any flavor)
  or 5 pitted Dates
• 2 Bananas
• ½ cup plain Yogurt, if desired

• Put Seed & Nut mixture and Coconut Oil in blender.
• Add enough Almond or Hazel Nut milk to cover and Blend, adding more milk as needed
• Add: Flax Seed Oil, Lecithin, Mineral Whey, Toco and "green" powder.
  Blend, adding more milk as needed.
• Add: frozen Fruit, frozen Juice Concentrate or Dates, Bananas and Yogurt.
• Blend, adding more milk as needed. Enjoy!

* Seed and Nut Mixture:
1 Cup each of: Pumpkin Seeds, Sunflower Seeds, Almonds, Shredded Coconut,
Sesame Seeds and Flax Seeds.

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HEALTHY EIGHT-LAYER DIP

• 1 15-oz can beans (white, black, pinto or garbanzo)
• 1 T. minced garlic
• ¼ C. Extra Virgin Olive Oil
• 1 T. lemon juice
• 1 tsp. dried dill
• 1 tsp. dried oregano
• ¼ tsp. Celtic Sea salt
• 1 T. red wine vinegar
• 1 tsp. Dijon-style mustard
• 1 medium red onion, finely chopped
• 1 red bell pepper - chopped
• ½ large zucchini, shredded
• 4 oz. Havarti Cheese - shredded
• ½ C. chopped tomato
• 1 cucumber - chopped
• ¼ cup sliced black olives, drained
• Corn chips

Note: Freeze the Havarti Cheese and shred it while it is frozen. Otherwise the Cheese just mushes up on the grater.

• In a blender or food processor, place beans, garlic, olive oil, lemon juice, dill, oregano, salt, vinegar and mustard.
• Puree into a somewhat smooth mixture (it will still have some texture).
• Spread bean mixture on the bottom of a serving dish.
• On top of the beans, evenly sprinkle each of the remaining layers: onion, red pepper, zucchini, Havarti Cheese, tomato, cucumber and olives.
• Chill and serve with chips.

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HEALTHY HIGH SATIETY VALUE GOODIES

• ½ C. almond or cashew butter (stir the nut butter in the jar with a knife before taking out what you need)
• ½ C. Raw Sesame Tahini (stir as above)
• ½ C. Coconut oil - melted
• ½ C Carob powder
• ½ C. Toco
• ½ teaspoon Celtic Sea Salt
• ½ teaspoon vanilla extract
• 1 C. chopped walnuts

• Use White Stevia powder to taste. If you are using packets, it will take about 6 packets. If you are using bulk Stevia, about ½ teaspoon. Don't use too much because you will get a bitter taste.
• Mix together all the ingredients except for the chopped walnuts.
• Put in refrigerator until it sets up enough that you can roll it into a roll about the size of a large banana.
• Lay the chopped walnuts out on a piece of plastic wrap and cover the roll completely with the chopped nuts.
• Wrap in the plastic and place in the freezer. When well frozen, remove the roll and slice into ¼" slices.
• Put into a container lined with wax paper. Put wax paper between each layer and then place it back in the freezer.
• A couple of these slices after a meal gives you the sweet taste that you want, but there is no sugar for your body to deal with. And all that nut butter, coconut oil, Toco and walnuts give you a great satiety value.

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HEALTHY SHAKE

For each shake:

• 7 ice cubes of frozen Almond milk (Pour Almond milk into ice cube trays and put them in the freezer until frozen solid.)
• 1½ ripe bananas
• 2 heaping teaspoons Avena's Toco

• Combine the above in a blender and pour into tall glasses.
• Add several pitted dates to the mix and you have Date Shakes.

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HEALTHY SHAKE & BAKE

• 1 C. bread crumbs (Use Ezekiel 4:9 bread)
• ½ C. barley or whole-wheat flour
• 2 tsp. garlic powder
• 2 tsp. poultry seasoning
• Paprika

• Mix and store in refrigerator until you want to use it.
• Adjust quantities to suit you and/or use other seasonings that you like.
• This recipe is great to use on chicken or other meats that you want to cook in your Flavorwave. For a large quantity of chicken or meat, mix together 1 egg and ½ C. milk. Dip the chicken or meat into the milk and then into the shake & bake.
• For a small quantity of meat, I smear olive oil over both sides of the meat and then I coat the meat with the Healthy Shake and Bake. The results are very tasty!

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HEALTHY TREAT

• 1 cup nut or seed butter - almond, cashew, pumpkin, sesame or hazelnut (never peanut butter)
• ¼ cup butter - softened
• ¼ cup Avena's Toco
• ½ cup sifted carob powder
• 1 tsp. Vanilla, peppermint or rum flavor
• 1 tsp. Stevia or to taste
• ½ cup ground nuts, seeds and coconut - walnuts, cashews, pumpkin, sesame, flax and shredded coconut.

• Blend the nut/seed butter together with the butter.
• Add the Toco, the sifted carob and the flavoring.
• Add Stevia to taste - if the Stevia is in packets try 4 packets and see if that is enough. If you add too much Stevia you will get a bitter taste.
• After the mixture is well blended, form into a roll and place it on a sheet of waxed paper.
• Pour the ground seed/nut/coconut mixture over the roll and roll back and forth until the roll is well covered.
• Wrap well with the waxed paper and place in the freezer.
• When it is well frozen, remove from freezer and slice in ¼ inch slices. Place the slices in a container separated by wax paper and return the container to the freezer.
• Enjoy as a special treat for your "sweet" tooth.

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HEARTY GRILLED VEGETABLE KABOBS

• 1 lb. Small red potatoes (1 to 1½ inches in diameter)
• 1 lb. Medium zucchini and/or yellow squash, cut into 1-inch chunks
• 1 red bell pepper, cut into 1-inch chunks
• 1 yellow bell pepper, cut into 1-inch chunks
• Fresh or dried rosemary, sage or thyme branches (optional)
• ½ cup fat-free or reduced fat Italian salad dressing (not creamy style)
• Fresh ground black pepper

• Parboil potatoes in boiling water until almost tender, about 8 minutes. Drain and rinse with cold water to stop cooking.
• Thread potatoes, squash and bell peppers onto 8 10-inch or six 12-inch metal skewers. If desired, scatter fresh herb branches over hot coals just before grilling kabobs. (If branches are dry, soak them briefly in water so they will not ignite.)
• Place kabobs on grill over medium-hot coals; brush with half of dressing.
• Grill, covered, 4 minutes.
• Turn; brush with remaining dressing.
• Continue grilling, covered, until vegetables are tender, about 4 or 5 minutes.
• Serve vegetables with fresh ground black pepper.

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HOMEMADE TACO SEASONING

• 1 cup dried minced onion
• 1/3 cup chili powder
• 2 tablespoons cumin
• 4 teaspoons crushed red pepper
• 1 tablespoon oregano
• 4 teaspoons garlic powder
• 2 teaspoons onion powder

• Combine all ingredients and store in a cool, dry place.
• For Mexican dishes, use about 1 tablespoon or so per 1-pound ground beef, chicken or beans. More if you like the extra flavor.

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HUMUS and FLAX TORTILLA SANDWICH

• 14 ounce can garbanzo beans
• ¼ cup water
• ¼ cup flax seed (ground or whole)
• 2-teaspoon olive oil
• 1 teaspoon Sesame Oil
• 2 teaspoons lemon juice
• 1 large clove garlic
• ¼ teaspoon Celtic Sea Salt
• ¼ teaspoon Cumin
• Dash of cayenne or black pepper
• 4 10-inch tortillas
• 1 cup coarsely grated cucumber, drained on paper towel
• 2 Roma tomatoes, diced
• Alfalfa sprouts as desired

To make hummus: In a blender or food processor, blend together the garbanzo beans, water, flax seed, olive oil, Sesame Oil, lemon juice, garlic, salt, Cumin, cayenne and pepper until it reaches a creamy light texture.

• Lay tortillas flat on counter.
• Divide hummus equally onto each tortilla (approximately 1/3 cup each). Spread to within ½ inch of edge.
• Lay ¼ cup cucumber down center of each tortilla.
• Top each with one-fourth of the diced tomato.
• Pinch off desired amount of alfalfa sprouts, lay on top.
• Sprinkle with pepper.
• Roll up, tucking in one end and keeping the other end open.
• Serve with olives, marinated peppers or hot pepper sauce, if desired.

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INDIAN LENTIL-VEGETABLE SOUP

• 3 Tbs. coconut or olive oil
• 2 medium onions, chopped
• 2 cloves garlic, minced
• 1 Tbs. ground cumin
• 2 tsp. ground coriander
• ½ tsp. turmeric
• ¼ tsp. cayenne pepper
• 2 cups red lentils, picked over and rinsed
• 8 cups purified water
• 35-oz can whole plum tomatoes, drained and chopped
• 1½ cups peeled, chopped potatoes
• 1 cup chopped carrots

• In a large pot, heat oil over medium heat.
• Add onions and garlic and cook, stirring often, until onions are softened, about 5 minutes.
• Stir in cumin, coriander, turmeric and cayenne.
• Add lentils and water. Bring to a boil.
• Reduce heat and simmer, partially covered, for 15 minutes.
• Add tomatoes, potatoes and carrots and simmer, partially covered, until vegetables are tender, about 20 minutes.
• Salt to taste with Celtic Sea Salt at the table

JICAMA SLAW

• 2 Jicamas, peeled and julienned
• 2 red, 2 yellow and 2 orange bell peppers, stemmed, seeded and julienned.
• ¼ cup chopped fresh cilantro, parsley or herb of your choice.
• ½ cup Lemon Vinaigrette dressing (see below).

• Combine all of the ingredients - toss and serve.

Lemon Vinaigrette Dressing

• 7 T. fresh lemon juice
• 2 T. Dijon mustard
• 1 tsp. Sucanet or honey
• Salt and pepper, to taste
• ½ cup extra-virgin olive oil

• Combine all ingredients except the olive oil in a small bowl.
• Whisk in the olive oil until dressing thickens.

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KALE OR SPINACH SALAD WITH PEARS AND PECANS

• 1/3 C. Sucanat
• 1 tsp. Celtic Sea Salt
• 1 tsp. paprika
• 1 T. white wine vinegar
• ¼ C. orange juice
• 1½ T. lemon juice
• 2 T. balsamic vinegar
• ½ C. olive oil
• 3 green onions, sliced
• ¾ C. pecans, chopped
• 1 large pear, cut in bite sized pieces
• 4 C. Kale or Spinach *

• In a small container with attachable lid, mix first 8 ingredients.
• Shake well and refrigerate at least 2 hours - overnight is recommended. This dressing also makes a great marinade for chicken or fish.
• When assembling the salad, core the pear - if the pear is organic, leave the skin on.
• In a large bowl mix Kale or Spinach, pears, pecans and sliced onions. Drizzle with desired amount of dressing, toss and serve immediately.

* In preparing the Kale, wash the Kale once and, with a knife, remove the center stem. (You can save this center stem and chop it up and use it in stir fries.) Wash the Kale again, spin it in a salad spinner and either tear or cut it into bite sized pieces.

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LENTIL, RED PEPPER & POTATO SALAD

• 2 cups cooked lentils
• 1 cup diced cooked potatoes
• ½ cup fresh cooked or thawed frozen green peas
• ½ cup finely chopped red bell pepper
• ¼ cup chopped red onion
• ¼ cup chopped celery
• 1 T. finely chopped fresh parsley (or 1 tsp dried)
• 1 T. finely chopped fresh basil (or 1 tsp dried)
• 2 T. lemon juice
• 2 T. olive oil
• Salt and black pepper to taste

• Combine the lentils, potatoes, peas, red bell peppers, red onion, celery, parsley and basil in a large bowl.
• Whisk the vinegar, olive oil, salt and pepper in a separate bowl
• Add to the lentil mixture; toss and refrigerate for an hour for flavors to meld before serving.

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LENTIL - VEGETABLE STEW

• 1¼ C. lentils, rinsed
• 4 C. vegetable or chicken broth, divided
• 1 C. water
• 2 C. peeled and cubed sweet potato
• ½ C. chopped onion
• ½ C. chopped celery
• 2 cloves garlic, minced
• 2 tsp. tamari soy sauce
• 2 tsp. cumin
• 1 tsp. coriander
• 1½ C. sliced zucchini
• 1½ C. broccoli florets

• In a large pot or Dutch oven, combine lentils with 3 cups broth and bring to a low boil. Reduce heat to medium-low, partially cover the pot and simmer until lentils are barely tender, 20-30 minutes.
• Add remaining 1 cup broth, water, sweet potatoes, onion, celery, garlic, tamari and spices and cook, partially covered for about 40 minutes on medium heat. Add more broth or water if soup seems too thick. Taste and adjust seasonings.
• Add zucchini and broccoli florets and heat another 10 minutes until vegetables are tender.
• Serve hot and salt to taste at the table with Celtic Salt or Real Salt.

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LESS-GAS BEANS

• Sort and wash 2 cups of beans of your choice (Pinto, Black, Lima, Navy, Garbanzo, etc.).
• Cover with purified water and bring to a boil.
• Turn heat off and drain off water.
• Cover beans again with more purified water and add 1 tsp. Ginger.
• Cook until beans are soft and can easily be mashed with a fork.
• Use these beans in your favorite dishes. Beans prepared this way may have less gas producing capabilities.

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LINDA'S RAW SALSA

(From Dr. Linda Says, Sept/Oct 2001)

• 4 medium Tomatoes
• 2 medium cucumbers
• 1 small Onion
• ¼ bunch of Cilantro
• 1 tsp. Chili Powder
• 1 tsp. Cumin
• ¼ tsp. Red pepper
• 1 T. rice or wine vinegar

• In a food processor, combine onions, tomatoes, cucumbers, herbs, vinegar and spices.
• Chop and serve with organic corn chips or serve over tacos.
• Add Jalapeno peppers for a spicier salsa.
• Add other spices to taste.

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MACHE AND BLUEBERRY SALAD

• ½ lb mache or mesclun
• 1 large avocado, pitted, peeled and cut lengthwise into ¼-inch slices
• 2 slices red onion, peeled and broken into rings
• ½ pint (1 C) fresh blueberries, rinsed and drained
• 2 tsp red wine vinegar
• 2 Tbsp extra virgin olive oil
• Pinch of Celtic or Real Salt
• Freshly ground pepper

• Put the mache or mesclun, avocado, red onion slices and blueberries in a salad bowl.
• Whisk together the vinegar, olive oil, salt and pepper to taste.
• Pour the dressing over the salad ingredients.
• Toss & serve immediately.

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MEXICAN FIESTA CHICKEN

• 1 T. Olive Oil (Extra Virgin of course)
• ¼ to ½ lb skinned Chicken Breasts or Chicken Tenders - cubed
• 1 large Onion - chopped
• 2 stalks Celery - including leaves - chopped
• 1 16 oz pkg. frozen Corn or 2 cups fresh Corn kernels
• ½ Red Bell Pepper - chopped
• 2 small Zucchini - diced
• 2 cups Salsa (mild, medium or hot to suit your taste)
• 1 tsp. Dried Basil
• Salt to taste at the table.

• Cook the cubed chicken and the chopped onion in the olive oil for 5 minutes.
• Add the celery and corn and cook until celery is tender.
• Add the red bell pepper, zucchini, salsa and basil.
• Heat until the red bell and zucchini are still crunchy.
• Serve, salt to taste and enjoy.

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MEXICAN LASAGNA

• 1 T. olive oil
• 1 large onion, chopped
• 1 lb. ground turkey
• 1 T. ground cumin
• 1 tsp. black pepper
• ¼ cup chopped cilantro leaves (if desired)
• 1 - 15 oz. can (about 2 cups) black beans, rinsed and drained
• 1 - 15 oz. can pinto beans, rinsed and drained
• 1 - 15 oz. can frozen corn
• 1 - 3.8 oz. can (about ½ cup) sliced olives, drained
• 1 - 19 oz. can enchilada sauce or 3 cups chunky taco sauce
• 6 Ezekiel sprouted grain tortillas
• 1 lb. grated Havarti cheese*
• 2 cups sour cream, optional

• In a large skillet heat oil over medium high heat.
• Add onion and cook 4-5 minutes.
• Add ground turkey and cook until no longer pink.
• Drain well and add cumin, pepper and cilantro; set aside.
• Mix together beans, corn and olives; set aside.
• Pour ½ cup sauce into a 9" x 13" baking pan.
• Place 2 of the tortillas in pan and top with 1/3 of the meat, 1/3 of the bean mixture, 1/3 of the cheese and 1/3 of the remaining sauce.
• Repeat process using al the ingredients except 1/3 of the cheese (save this for topping later).
• Cover with foil and bake in 350 degree oven for 40 minutes.
• Uncover, sprinkle on remaining cheese and bake an additional 10 minutes.
• Remove from over and let stand for 10 minutes.
• Cut into 18 squares and serve with sour cream if desired.
  
  Make a nice green salad and you have a great meal.

* In order to grate Havarti cheese you need to freeze it. Then you can grate it.

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MILLET BURGERS

• 4 cups cooked Millet (bring 4 cups of water to a boil. Add 1 cup of prewashed millet - cook about 45 minutes or until done. Cook the millet as you would cook rice.)
• ½ cup nut butter (raw sesame, almond or cashew)
• 1 T. Olive oil
• 1 medium onion - chopped
• ½ to 1 cup sunflower seeds - soaked overnight before using
• Celery seed
• Rosemary & thyme to taste.

• Sauté onion.
• Add to remaining ingredients and form into patties.
• Bake in oven at 400 degrees, for 10 minutes on each side, or until brown. They may be heated in a skillet on the stove until brown.
  (4 cups of cooked, organic white basmati rice may be substituted
  for the cooked millet.)

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MILLET CEREAL

• 1 cup Millet - washed
• 3 cups pure water

• Put water into a sauce pan and add the Millet, cook until the water has all been soaked up and the Millet is tender. You may even have to add more water, because the Millet will absorb a lot of water. It takes about an hour to thoroughly cook Millet so it is tender.
• When the Millet is cooked, add ½ C. Date Sugar Crystals or chopped up fresh dates and ½ C. raw, unsalted Cashews. Add Celtic Sea Salt to taste. Serve with Almond or Hazelnut milk for a tasty breakfast on a cold morning. This makes enough Cereal for several people, or several days of eating for one person.

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MOROCCAN VEGETABLE STEW

• 2 T. Olive Oil
• 3 cloves garlic, peeled and crushed with the side of a knife
• 1 tsp ground coriander
• 1 tsp ground cumin
• ½ tsp cayenne
• ¼ tsp ground cinnamon
• 5 C. chicken or vegetable broth
• 4 carrots (12 oz total), peeled and cut into ½-inch lengths
• 2½ C. diced peeled eggplant
• 2½ C. sliced (½ inch thick) zucchini
• 2 C. cauliflower flowerets
• 1 C. diced onion (about 5 oz)
• 2 cans (14 ½ oz each) stewed tomatoes or 4 C. fresh tomatoes (diced)
• 1 can (15 oz) garbanzo's, drained and rinsed *
• ¾ C. dried currants **
• 1 C. chopped almonds ***
• Salt to taste at the table

• Pour olive oil into a small frying pan over medium-low heat. Add garlic and spices and cook, stirring often until fragrant for 1 to 2 minutes, being careful not to scorch the garlic. Scrape the mixture into a slow-cooker (at least 5 qt.).
• Add broth, carrots, eggplant, zucchini, cauliflower, onion, stewed tomatoes (with juices), garbanzo's, currants and almonds and stir to combine.
• Cover slow-cooker and cook on high until vegetables are tender and flavors are blended, 8 to 9 hours.
• Ladle about 3 cups of the vegetable mixture into a blender. Hold the lid down with a towel and taking care to avoid steam, whirl until smooth. Return puree to slow-cooker and stir to blend. Ladle into bowls, use Celtic Sea Salt to taste and enjoy.

* Next time I make this I am going to cook my own garbanzo's and I am going to cook them longer. The canned ones were too firm to suit me.
** Instead of using currants I used raisins and just chopped them into small pieces.
*** The almonds were too firm for me also, so next time I am going to use cashews.

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MURRAYEL'S RAW CEREAL

• Use equal parts of the following:
• Oatmeal - regular, not quick because quick oatmeal has been cooked.
• Shredded Coconut - unsulfured and unsweetened.
• Sesame Seeds - Hulled
• Flax Seeds
• Sunflower Seeds - Hulled
• Pumpkin Seeds - Hulled

• Mix together in your bowl
• add 2 T. Gogi Berries (they are extremely high in antioxidants and have 500 times more vitamin C per ounce than oranges and are the richest source of carotenoids)
• 1 heaping T. Toco
• Agave Nectar and Celtic Sea Salt, to taste.
• Pour Almond or Hazelnut milk over the mixture and you have a nutrient rich, high satiety breakfast that will keep you energetic for hours.
  
  Be sure to chew well to mix your saliva with the food and break down the fibers so they can be digested properly. It is great to have a container of the first 6 ingredients on hand. It travels well and doesn't take up lots of space like the boxed cereals do.

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NO BAKE APPLE COOKIES

• 1 cup honey
• ½ cup butter
• 1½ cup shredded apple
• ¼ cup Avena's Toco
• 3 cup oatmeal
• 1 cup shredded coconut (unsweetened)
• 1 tsp Vanilla
• More coconut to roll it in.
• Optional: chopped walnuts

• Combine first 3 ingredients - bring to a boil. Boil 1 minute.
• Remove from heat and add Toco, oatmeal, coconut and vanilla.
• Mix well and drop by spoonfuls onto wax paper. Cool.
• Roll in more coconut.

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NO BAKE BLUEBERRY PIE

• 5 cups blueberries
• 1 12oz can of frozen grape juice - undiluted
• 2 tsp lemon juice
• ½ cup water
• 3 Tbsp cornstarch - more for thicker filling

• Mash 1 cup berries. Add grape concentrate and everything except the remaining 4 cups of berries.
• Bring to a boil and boil for about 5 minutes.
• Remove from heat, let cool and add the remaining blueberries.
• Pour into a pie shell. Cool some more and serve.
  Note: Find a brand of frozen grape juice that does not have any sugar in it. I use arrowroot instead of cornstarch.
  I also add 1 or 2 Tbsp of butter to the cooked mixture before adding the remaining raw blueberries.

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NO-KNEAD PIZZA DOUGH

• ¾ cup boiling purified or distilled water
• 1 T. butter
• 2 T. date sugar
• 1 egg
• 1 package dry yeast or yeast cake
• ¼ cup warm water
• 3½ cups flour (we use ½ cup gluten flour and 3 cups of barley flour)

• Place boiling water, butter and date sugar in a large mixing bowl and let it cool until lukewarm.
• Beat the egg slightly and stir in.
• Sprinkle or crumble the yeast into the ¼ cup warm water (not hot) and stir until dissolved then add it to the water, butter and date sugar mixture.
• Add about half of the flour to the above mixture and beat until smooth.
• Add the remaining flour and mix in well.
• Cover with a moist cloth and set in a warm place to rise.
• When about doubled in bulk, punch down and turn onto a lightly floured pizza pan. With your hands and a rolling pin, shape the dough to fit the pan, building up a bit of an edge to keep your pizza toppings from falling off the dough.
• Bake at 375 degrees for about 15 minutes.

• Add your favorite pizza sauce on top of the baked pizza dough.
• Then add already cooked and seasoned chicken or turkey burger.
• Add lightly sautéed vegetables (onion, red bell peppers, celery, zucchini or broccoli) and sliced olives.
• You can use more seasonings at this point: Oregano, Thyme, Basil or your other favorites.
• Bake pizza at 375 degrees for about 5 minutes until everything is nice and warm.
• Remove from the oven and top with slices of Havarti Cheese
• Put back into the oven until the cheese is nicely melted. Serve and enjoy!

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NUTTY CAROB MOUSSE

• 1 envelop Knox Gelatin
• ¼ cup cold water
• 4 T. nut butter (cashew, almond or sunflower)
• 1¼ cups Almond milk
• 1 cup date sugar
• 1/3 cup carob powder
• 1 teaspoon vanilla extract
• 1½ cups cream cheese

• In small saucepan, sprinkle gelatin over cold water, let stand 1 minute.
• Stir over low heat until gelatin is completely dissolved.
• In blender or food processor, process nut butter, Almond milk, date sugar, carob powder, vanilla extract and cream cheese until blended.
• While processing, gradually add gelatin mixture and process until blended.
• Turn into dessert dishes and chill until firm. Makes about 8 servings.

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OATMEAL COOKIES

• ½ cup coconut oil - melted
• ½ cup date sugar or Sucanat
• 1 egg
• 1 tsp vanilla
  Beat together until blended.
  
  
• 1 cup barley flour
• ½ tsp baking soda
• ¼ tsp baking powder
• ½ tsp cinnamon
• ½ tsp nutmeg
  Mix well and add to the above mixture.
  
  Then stir in:
• 1 cup oatmeal
• ½ cup chopped walnuts

• Stir well and drop by spoonfuls onto a baking sheet.
• Flatten and shape the cookies with a fork.
• Bake at 350 degrees for 15 minutes.

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ORANGE BRAN FLAX MUFFINS

• 1½ C. oat bran
• 1 C. flaxseed, ground
• 1 Tbsp. baking powder
• ¼ C. gluten flour
• ¾ C. spelt or barley flour
• 1 C. wheat bran
• 2 oranges**, whole (washed, quartered and seeded)
• 1 C. Date Sugar or Sucanat (or use Stevia to taste)
• 1 C. buttermilk
• ½ C. coconut, olive or almond oil
• 2 eggs
• 1 tsp. baking soda
• 1½ C. raisins or walnuts

** If the oranges are organic, then use the whole orange. If they are not, use a peeler and peel the outer rind off before blending.

• In a large bowl, combine oat bran, flaxseed, baking powder, gluten, flour and wheat bran. Set aside.
• In a blender or food processor, combine oranges, Sucanat (or Stevia), buttermilk, oil, eggs and baking soda. Blend well.
• Pour orange mixture into dry ingredients. Mix until well blended.
• Stir in raisins or walnuts.
• Fill paper lined muffin tins almost to the top.
• Bake in 375-degree oven for 18 to 20 minutes or until wooden pick inserted in the center of the muffin comes out clean.
• Cool in tins for 5 minutes before removing to cooling rack. Yields 18 tasty muffins.

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OVEN ROASTED ROOT VEGETABLES

This is a wonderful dish for the cool winter months.

Good choices of vegetables are:
Beets, Onions, Garlic, Carrots, Red Potatoes, Yams, Sweet Potatoes, Parsnips and Rutabagas.

• ¼ cup of olive oil
• ¼ cup of Balsamic vinegar
• generous amount of dried or fresh parsley
• 1 tsp. of paprika
• Dill weed, oregano, thyme, basil, rosemary or other herbs of your choice

• Wash and prepare the vegetables and cut them into chunks (about the size of your first finger).
• Mix together olive oil, Balsamic vinegar, a generous amount of dried or fresh parsley and 1 tsp. of paprika.
• Add herbs of your choice.
• Stir the vegetables until they are all coated with the oil mixture.
• Put into a baking dish and bake at 350 degrees for about 1½ hours. We use our Flavor Wave and it cooks these vegetables in 30 minutes. If you want information on the Flavor Wave, let us know.
• Serve this dish with butter and a nice big salad and enjoy.

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PAKISTANI CHICKEN

• 32 ounces low fat, nonfat or whole-milk plain yogurt
• 1 Tbsp freshly grated ginger (or 1 tsp dried powdered ginger)
• 1 tsp ground turmeric
• 1-2 tsp cayenne pepper, to taste (I use cayenne by the sprinkle)
• ½ tsp ground cumin
• ½ tsp ground allspice
• 1 whole chicken, cut up and skinned (about 4 pounds)
• 1 large tomato, diced
• 1 red bell pepper, coarsely chopped
• 1-4 chopped jalapeno peppers, to taste (Again, I am a pantywaist and about ½ of a jalapeno is enough for me)
• 1 onion, halved and cut into thick semicircles

• In a large bowl, mix together: yogurt, ginger, turmeric, cayenne, cumin and allspice.
• Add chicken and turn to coat.
• Marinate in refrigerator for 2-4 hours, or overnight.
• Preheat broiler. Add tomato, bell pepper, jalapenos and onion to sauce with chicken; toss to coat.
• Place on broiler pan, pouring extra sauce over all.
• Broil about 6 inches from heat, watching carefully and turning every 10-15 minutes, for 45-60 minutes. Baste chicken with sauce at every flip. Chicken should be slightly charred, but not blackened.
• Season at the table with Celtic Sea Salt. Serves 6-8.

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POACHED FISH STEAK

• 2 tbs. butter
• ¼ cup chopped onion
• ¼ cup chopped green pepper
• ¼ cup chopped celery
• 1 quart filtered water
• ¼ cup white or wine vinegar
• White peppercorns, to taste
• 1 large fish steak, about 2 pounds of a thick, meaty cut of your favorite fish.

• In a large skillet, melt the butter, and then add the onion, green pepper, and celery.
• Sauté the mixture for 5 to 8 minutes.
• Add the water, vinegar, and peppercorns and simmer for 5 minutes.
• Bring the liquid to a boil as you wrap the steak in coarse cheesecloth.
  Submerge the steak in the boiling liquid. Immediately lower the heat and allow the steak to simmer for 25 to 30 minutes.
• Remove the steak, carefully unwrap it and serve it hot.

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PUMPKIN CUSTARD (or PIE FILLING)

(Dairy & sugar free)

• ½ C. raw Pumpkin (Sweetie type)
• ½ C. raw Ruby or Garnet Yams
• 2 slightly beaten eggs
• 2 tsp. Cinnamon
• 1 tsp. Ginger
• ½ tsp. Cloves
• 2 T. apple juice concentrate
• 1 C. almond milk (Vanilla Flavor)
  Add more apple juice concentrate for a sweeter pie.

• Blend ingredients on high in blender, adding almond milk to increase flow of blender if needed.
• Pour into glass pie pan and bake at 400 degrees for 45 minutes or until knife comes out clean. Or pour into your favorite piecrust and bake at 400 degrees for 45 minutes and then reduce heat to 350 degrees for another 15 to 30 minutes - until knife comes out clean.
• Cool and enjoy your healthy Holiday dessert.

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PUMPKIN SOUP

• 1 C. chopped onion
• 2/3 C. chopped celery
• ½ C. leeks, sliced thin
• 3 T. olive oil
• 8 C. vegetable stock
• 4 C. steamed pumpkin, butternut or banana squash
• 1 cinnamon stick
• 2 C. plain almond milk
• 1 tsp. cumin powder
• ½ tsp nutmeg
• 4 cloves garlic, minced
• ½ C. Bragg’s Liquid Aminos
• 2 T. chopped parsley (or 1 tsp dried parsley)

• In a large soup pot, sauté onions, celery and leeks in the olive oil over medium heat for 7 minutes.
• Add vegetable stock, pumpkin or squash and the cinnamon stick; simmer for 15 minutes.
• Next, add the almond milk and stir until blended.
• Add the cumin, nutmeg, garlic, Bragg’s and parsley and cook for 10 more minutes.
• Season to taste at the table with Celtic Sea Salt.

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QUICK HEALTHY SNACK

• Sliced apples or pears
• Your favorite nut butter
• Celtic Sea Salt

• Put the nut butter in a small dish and add Celtic Sea Salt to taste.
• Dip the apples or pears into the nut butter and enjoy this healthy snack.

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QUICK, TASTY ZUCCHINI

• 2 T. butter
• 2 C. sliced zucchini
• Your favorite herbal seasoning or single herb such as: basil, dill, marjoram, savory, oregano, etc.

• Melt butter in shallow pan or skillet.
• Add sliced zucchini and seasoning and steam until just tender. There is plenty of moisture in the zucchini so you do not need to add water.

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RATATOUILLE

• 1 T. olive oil
• 1 medium to large onion -- chopped.
• 2 cups zucchini -- cubed
• 2 cups fresh tomatoes -- chopped
• 2 cups bell pepper (preferably red) -- chopped
• 2 cups eggplant -- chopped
• 1 tsp. basil

• Heat olive oil in skillet.
• Add the onion and sauté until tender.
• Add zucchini, tomatoes, bell pepper, eggplant and basil.
• Cover and steam until tender -- about 15 minutes.
• Salt and pepper to taste at the dinner table.
  Can be served over cooked Basmati rice or cooked millet for more substance and calories.

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RAW CRANBERRY RELISH

• 2 oranges peeled and chopped
• ¼ orange rind washed well *
• 2 washed apples with peelings on *
• 4 cups washed cranberries
• 3 T. orange juice concentrate
• 3 T. apple juice concentrate

• Combine orange rind, apples and cranberries in food processor or blender. Chop finely.
• Add other ingredients. If you want your relish to be sweeter, add more of the concentrates to sweeten.
  * If your orange and apples are not organic, wash them with a Veggie Wash that is available at most health food stores.

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ROASTED RED POTATOES WITH ZUCCHINI AND BASIL

Instead of relying on French fries - which typically are loaded with trans fats - try this flavorful potato dish that uses a drizzle of monosaturated olive oil for roasting.

• 5 small red potatoes (about 12 oz)
• Coconut oil
• 1 yellow bell pepper (about 3 oz)
• 1 T. olive oil
• 1 T. lemon juice
• ½ tsp freshly ground pepper
• 2 cloves garlic, minced
• 3 small zucchini
• ¼ C. fresh basil leaves, coarsely chopped or 1 T. dried basil

• Preheat oven to 375.
• Scrub potatoes and slice into wedges. Place potatoes in a 9 x 13-inch baking dish that is coated with coconut oil.
• Coarsely chop yellow bell pepper and place in the baking dish.
• In a small bowl, whisk together olive oil, lemon juice, pepper and garlic. Pour over potatoes and yellow bell pepper; toss well.
• Bake for 30 minutes.
• Slice zucchini into thick circles. Add to baking dish, tossing to loosen and distribute ingredients.
• Bake for an additional 20 minutes.
• Remove from oven, add basil and toss again.
• Cook until potatoes are crisp and tender, about 10 more minutes.
  Serves 6.

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SANDWICH SPREAD

• Raw sesame butter (Tahini), Almond butter, Cashew butter or Sunflower butter mixed with Avena's Toco makes a great sandwich spread. You can also use it to "stuff" celery. It is very tasty and very nutritious. Almonds are the highest in Potassium, Calcium and Magnesium of any of the nuts. Cashews are very high in Magnesium. Sesame seeds are high in Calcium and Magnesium. Sunflower seeds are high in Potassium and good in Calcium and Magnesium. Walnuts have less Potassium, Calcium and Magnesium than the other nuts.

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SANTA FE CHICKEN

• 1 large onion chopped
• 1 tbs. butter
• 1¼ cups chicken broth
• 1 cup salsa
• 1 cup white organic basmati rice
• 1/8 teaspoon garlic powder
• 4 boneless skinless chicken breast halves (about 1 pound)
• ¾ cup thinly sliced Havarti cheese
• Optional: chopped fresh cilantro or parsley

• In a large skillet, sauté onion in butter until tender.
• Add broth and salsa; bring to a boil.
• Stir in rice and garlic powder.
• Place chicken over rice; cover and simmer for 10 minutes.
• Turn chicken: cook 10 -15 minutes longer or until rice is cooked and meat juices run clear. Remove from the heat.
• Place Havarti cheese slices on top; cover and let stand for 5 minutes.
• Garnish with cilantro or parsley if desired. Yield: 4 servings.
  We have substituted our favorite organic pasta sauce for the salsa and it was also really good.

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SCRUMPTIOUS APPLE BARS

• 1/3 cup melted butter
• 2 eggs
• 1 tsp. Vanilla
• 2½ cups chopped apples
• 1 1/3 cups Whole wheat flour
• ¾ tsp. Stevia
• 1 tsp. baking soda
• 1 tsp. cinnamon
• ½ tsp. Nutmeg
• 1/8 tsp. ground cloves
• ½ cop chopped nuts
• ½ cup raisins

• Preheat oven to 350 degrees. Melt butter.
• In a blender, combine eggs, vanilla and apples.
• In another bowl, combine flour, Stevia, baking soda, cinnamon, nutmeg, ground cloves, nuts and raisins.
• Combine the liquid and dry ingredients until well blended.
• Turn onto greased and floured 8-inch square pan. Batter will be lumpy. Smooth surface.
• Bake 40-45 minutes or until top springs back when lightly touched.

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SLOPPY TOM - For 2

• 1½ T. olive oil
• ½ red pepper - finely chopped
• ¼ med. yellow onion - finely chopped
• 1 clove garlic - minced
• 1 rib celery - finely chopped
• ½ # ground turkey
• 1 T. red wine vinegar
• 2 T. tomato paste
• 1½ tsp Date sugar
• 1/3 C. strained tomatoes
• Dash of nutmeg
• 2 Buns or Pita Bread

• Pre-heat broiler. Heat oil in large sauté pan over low heat. Add pepper, onion, garlic & celery. Cover & cook, stirring occasionally until vegetables are softened and translucent - about 7 min.
• Push vegetables to one side of pan. Raise heat to medium high. Add meat to side without vegetables & cook. Stirring, until almost cooked through, about 7 minutes. (If you are doubling or tripling this recipe you will need to put the cooked vegetables into another dish and add them back to the cooked meat later.)
• Combine meat and vegetables. Add vinegar & stir. Add tomato paste & Date sugar. Cook, stirring occasionally, until lightly browned, about 4 minutes. Add tomatoes and nutmeg - lower heat and simmer until thick - about 3 minutes. Open buns and toast in broiler until golden brown. If using Pita Bread, cut the Pita in two and drop it in the toaster to heat it up. Divide meat between buns or Pita's and use Celtic Sea Salt and black pepper to taste.
• Murrayel's comment: I prefer the Pita Bread because there is less quantity of the bread and so it contains fewer calories. Also, if you are doing proper food combining and don't want the starchy buns or Pita Bread, simply eat the Sloppy Tom mixture as an entrée and serve it with a huge vegetable salad for a healthy, tasty meal.

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SMOOTHIE RECIPE FOR HEALTHY BONES & TEETH

• Large handful of Kale or romaine lettuce (torn into pieces)
• 1 raw, organic egg
• 1 tablespoon Superfood Powder or Miracle Green Powder
• 1 ripe banana
• 1 orange
• 1-2 teaspoons acerola cherry powder
• 1 tablespoon cod liver oil
• Good Alkaline Water

• Blend all ingredients together in a strong blender - add water as you blend until desired consistency is reached.
  
  Notes: If you don't use Superfood or Miracle Green powder, include an extra handful of kale or romaine lettuce.
  In order to build and maintain healthy bones and teeth, beyond ensuring optimal nourishment, it's important to avoid the following foods and substances:
  
  * Artificial sweeteners
  * Soft drinks (pop)
  * Sugar
  * Cookies, cakes, and pastries made with white flour
  * Regular Table salt
  * Alcohol
  
  These foods and substances are acid-forming in your blood; regular exposure to these foods and substances can cause your body to leech calcium out of your bones to keep the pH of your blood within a desirable range.

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SOAKED GRAIN CEREAL

• 2 T. whole rye
• 2 T. whole oat groats
• 2 T. whole wheat berries
• 2 T. hulled or pearled barley
• 2 tsp whole flaxseed
• 12 raw almonds
• 2 T. raisins, prunes or figs (or other dried fruit of your choice)
  
  Use your choice of the above grains to suit your own taste and allergies.

• 12 to 24 hours before breakfast, put to soak all ingredients:
• Cover with water.
• Prior to breakfast, pour off the soak water. Put soaked grains into a blender and add enough boiling purified water to cover the grains. Blend until smooth.
• Pour into a bowl and add a serving of Toco.
• Add Celtic Sea Salt to taste.
• If you wish, you can pour Almond, Hazelnut or Coconut milk over your cereal. You can also put fresh fruit (in season) in your cereal. This is a hearty breakfast that will stick with you.

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SOUTHWESTERN RICE AND BEAN SALAD

• 2/3 C. uncooked basmati rice
• 1 1/3 C. water
• 1 (15 oz) can black beans, drained and rinsed
• 1 large tomato, seeded and diced
• ¾ cup shredded Havarti cheese*
• 1/3 C. sliced green onions
• 1/3 C. olive oil
• ¼ C. vinegar
• 1 T. diced jalapeno peppers (or other milder peppers)
• 2 T. cilantro, chopped
• Dash of Stevia
• Celtic Sea Salt to taste
• 1 avocado - peeled, pitted and diced

• In a saucepan, bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.
• Remove from heat and chill.
• In a large bowl, mix the rice, beans, tomato, cheese and green onion.
• In a small bowl, whisk together the oil, vinegar, peppers, cilantro, Stevia and Celtic Sea Salt. Pour over the rice mixture and toss to coat. Cover and refrigerate salad for 30 minutes. Top with avocado just before serving.

*In order to grate Havarti cheese, you need to freeze it first and then you can grate it.

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"STACK" DINNER

• 6 large corn tortillas
• 1 can refried beans or 2 cups mashed home cooked "less-gas" beans
• 2 cups cooked rice
• 1 can vegetable soup or 2 cups home made soup
• 1 cup pasta sauce, marinara sauce or salsa
• Havarti cheese - sliced

• Put 2 corn tortillas (one on top of the other) in an oiled shallow baking dish.
• Spread half of the beans on the tortilla.
• Put half of the cooked rice on top of the beans.
• Spoon half of the soup over the rice.
• Place 2 more corn tortillas on top and repeat with remaining beans, rice and soup.
• Top with the last 2 corn tortillas.
• Spoon the pasta sauce, marinara sauce or salsa over the top of the tortillas.
• Bake at 350 degrees about ½ hour or until bubbly.
• Remove from oven and cover the top with the Havarti cheese slices.
• Return to the oven until the cheese is melted.
• To serve: cut in pie shaped pieces and enjoy.

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STIR-FRY CHICKEN & VEGETABLES

• 1 T. Olive or coconut oil
• 6 oz chicken breasts - cubed
• 2 C. shredded Chinese or Napa cabbage
• 1 C. broccoli florets
• ½ C. canned, sliced water chestnuts
• 1 sliced Red pepper
• 2 T. of your favorite stir-fry sauce.

• Over medium heat, add the above ingredients and cook for 7 - 8 minutes or until the vegetables are tender.
• Add salt and other seasonings at the table - and enjoy.

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STOVETOP FRITTATA

• 3 T. butter or olive oil
• 1 clove garlic, minced
• 1 medium onion, chopped
• 2 stalks celery, chopped (or use the center rib sections of Kale)
• 1 red bell pepper, chopped
• 6 large eggs
• Your choice of herbs: basil, thyme, savory, marjoram, etc.
• ½ cup sliced olives
• ¼ pound Havarti cheese, sliced

• Heat butter or oil in skillet and sauté the garlic and onion over medium heat.
• Add the celery and cook for a couple of minutes.
• Add the red bell pepper.
• Beat the eggs and pour them over the cooked vegetables.
• Add your choice of herbs. Turn as necessary with a spatula.
• When the eggs are almost cooked, mix in the sliced olives and place the cheese slices on top of the mixture.
• Put a lid on the skillet and continue cooking until the cheese is melted.
• To serve: Cut into sections and remove with a spatula.
• Serve with your favorite salsa and enjoy.

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SUMMER GAZPACHO

Try this powerful nutrient-rich chilled soup.

• 1 each red and green pepper
• ½ cucumber
• 2 tomatoes
• ½ small red onion, chopped
• 2 garlic cloves, minced
• 12 oz. V-8 juice
• 12 oz. Tomato Juice
• 1 Tbs. white wine vinegar
• 1 tsp. Tabasco
• ¼ tsp. cumin
• 1 tsp. Creole seasoning
• Celtic Sea Salt, to taste
• ¼ cup fresh basil, chopped

• Seed and dice peppers, cucumbers and tomatoes and combine with remaining ingredients.
• Adjust seasonings to taste.
• Refrigerate for up to 4 days.

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TAMALE PIE

• 2 T. olive oil
• 2 onions, finely chopped
• 1 or 2 garlic cloves, minced
• 1 red bell pepper, finely chopped
• 1 jar of your favorite Organic Pasta Sauce, 24 to 28 ounces
• 1 T. cumin powder
• ¼ teaspoon cayenne pepper
• 1 cup cornmeal
• 4 ounces sliced black or green olives
• 1 package of frozen corn, 16 ounces

• Sauté the chopped onions and minced garlic in the olive oil.
• Simmer for five minutes.
• Add the chopped red bell pepper and simmer for another couple of minutes.
• Add the Pasta sauce, cumin powder and cayenne pepper and stir to blend.
• Add the cornmeal and simmer, stirring until the mixture thickens. Add the olives and the frozen corn.
• Pour into a deep pie dish and bake at 350 degrees F. for about 30 minutes or until the top is browned.

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TANGY SWEET POTATO SLAW

• 1 C. peeled and grated sweet potatoes
• 1 medium size peeled and julienne jicama
• 1 C. julienne cucumber (seeds removed)
• 1 C. sliced red onion
• 1 C. red, yellow or orange peppers - julienne

• Combine above ingredients and toss together with: ¼ C. orange juice, ¼ C. fresh lime juice, 2 Tbsp rice vinegar, 1 tsp Celtic sea salt and 1 tsp white pepper.
• Cover and refrigerate at least one hour before serving.
• Add another Tbsp rice vinegar and toss again. Serves 12.

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TASTE BUD TINGLING HUMMUS

Recipe courtesy of www.Wildoats.com

Prep Time: 5 minutes, Makes about 2 cups

• 1 (14.5 oz.) can Wild Oats Organic Garbanzo Beans, drained and rinsed
• 2 to 3 Tbsp. raw tahini
• 3 Tbsp. freshly squeezed organic lemon juice
• 3 cloves garlic, minced
• 1 tsp. Celtic Sea Salt (to taste)
• ½ C. warm water
• 1 Tbsp. Wild Oats Extra Virgin Organic Olive Oil
• Dash of paprika or cayenne pepper
• 12 Kalamata olives, pitted

• Place beans, tahini, lemon juice, garlic and salt in a food processor and blend until creamy.
• Add warm water if hummus seems too dry and/or thick.
• Spread onto a plate, drizzle with olive oil, sprinkle with paprika or cayenne and garnish with olives.

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TURKEY ENCHILADAS

• 1 T. olive oil
• 1 large onion - chopped
• ½ lb. ground turkey
• 1 large zucchini - shredded
• 1/3 C. stuffed green olives - chopped
• 2 T. green olive brine
• 1 - 8 oz can tomato sauce
• 1 tsp ground cumin
• 1 tsp ground oregano
• ¼ tsp cinnamon
• 8 corn tortillas
• ½ C. shredded cheese

• Heat oven to 375. Put oil and onion in skillet and cook for 5 minutes.
• Add turkey, zucchini, olives, brine, ½ C. tomato sauce, cumin, oregano & cinnamon.
• Cook 6 to 7 minutes.
• Wrap tortillas in damp paper towels and put into oven till softened.
• Working quickly spoon a generous 1/3 C. of the turkey mix down the center of the tortilla. Roll up and place seam side down in a baking dish. Repeat.
• Spoon remaining sauce over the enchiladas.
• Cover and bake at 375 for 30 minutes. Sprinkle on cheese the last 5 minutes.
• Remove from the oven and let stand for 10 minutes before serving.

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VANILLA ICE CREAM

• 4 C. crushed ice
• ½ C. rock salt
• 1 quart-size zip-close bag
• 1 sandwich-size zip-close bag
• ¼ C. almond milk
• ¼ C. heavy cream
• 2 Tbsp. Sucanat (or sweeten with Stevia to taste).
• ½ tsp. Vanilla

• Put 2 C of crushed ice and ¼ C of rock salt into the quart-size zip-close bag.
• Pour the almond milk, cream, Sucanat and vanilla into the sandwich-size bag. Seal this bag tightly.
• Place the smaller bag, with the almond milk, etc., in it inside the bag with the ice and rock salt.
• Gently squeeze out the air in the larger bag and seal it carefully.
• Then squeeze or knead the bags gently for about 5 minutes.
• Drain the water from the larger bag and add the remaining ice and salt.
• Seal and squeeze until the mixture is very thick.
• Remove the small bag from the ice and dry the outside of the bag.
• With the scissors, cut one of the bottom corners off the small bag and squeeze the contents into small bowls. Enjoy!

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VEGETABLE POT PIE

• 1 C. cooked cauliflower
• ½ C. vegetable broth
• 1 T. olive oil
• ½ small red onion, thinly sliced
• 1 C. very thin baby carrots
• 2 small red potatoes, cut into large dice
• 2 T. barley flour or other healthy flour
• ½ C. almond milk
• 2 cloves garlic, pressed or minced
• 1 C. sugar snap peas, washed and trimmed
• 2 C. baby spinach leaves, washed and firmly packed
• ¼ C. minced fresh basil or 2 tsp dried basil
• ¼ tsp pepper
• 2 9-inch whole-wheat deep-dish pie crusts (fresh, or frozen and thawed)

• Preheat oven to 350 degrees. In a blender, puree cauliflower with broth and set aside.
• In a large skillet, heat the olive oil and sauté the onion, carrots and potatoes over medium heat for five minutes, or until the onions are soft.
• Sprinkle flour into the skillet and stir to coat vegetables; cook for 1 minute, stirring constantly.
• Stir in almond milk and cook for 2 minutes, until thickened. Remove from heat and stir in cauliflower mixture, garlic, sugar snap peas, spinach, basil and pepper.
• Fit one pie crust into a 9-inch pie dish. Spoon mixture onto pie crust, gently pressing down and mounding slightly. Carefully place second pie crust on top of filling; trim overhang, flute edges, and make four steam slits in top crust.
• Bake for 35-40 minutes, until crust is golden. Remove and let stand for 5 minutes before cutting.

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VEGGIE-FLAX BURGERS

• 1 6.5-oz jar artichoke hearts, drained and quartered
• 1 tsp chopped garlic
• ¼ C. chopped green onions
• 3 T. chopped fresh parsley or 2 tsp. dried
• ¾ C. cooked garbanzo beans, drained and rinsed
• ¾ C. cooked kidney beans or black beans, drained and rinsed
• 3 T. ground flaxseed, regular or golden
• 2 T. roasted tahini (sesame butter) or other nut butter
• 4 generous twists of freshly ground black pepper (about ¼ tsp) or to taste
• ½ C. cooked basmati rice or millet
• 4 whole-grain hamburger buns

• Place artichoke hearts, garlic, green onions, parsley, garbanzo beans, kidney or black beans, ground flaxseed, tahini and pepper in a food processor; pulse about 8 times, until blended. Scrape down sides and pulse another 6 times. Do not over process. Transfer to a bowl and gently stir in cooked rice or millet.
• Divide mixture into 4 portions and form into patties ½-inch think. Place on broiler rack and broil for about 5 minutes on each side.
• Serve on buns or simply eat with a nice big salad.

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WALDORF SALAD

• 4 apples - peeled & cubed (preferably Golden Delicious)
• 2 stalks celery - chopped
• ½ C. chopped walnuts
• Mayonnaise to cover (We use Hain Safflower Mayonnaise)
• RealSalt or Celtic Sea Salt to taste.

• Put apples into a mixing bowl, stirring in just enough mayonnaise to cover.
• Add celery, walnuts and salt
• Put into a clean serving bowl.
• Serves 4.

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WARM CEREAL FOR COLD DAYS

Here is a raw cereal, (except for the almond milk) that can be enjoyed on cold winter days.

• 1 C. almond milk
• ½ C. regular oatmeal (not quick)
• 1 T. shredded coconut (not sweetened)
• 1 T. raw pumpkin seeds
• 1 T. raw sunflower seeds
• 1 T. raw sesame seeds
• 1 T. flaxseeds
• 1 to 2 T Date Sugar or Crystals or use Agave Nectar to taste
• Celtic Sea Salt to taste

• Heat the almond milk on low heat until it is just barely warmer than body temperature.
• Turn heat off and add the oatmeal, coconut, pumpkin seeds, sesame seeds, flaxseeds and Date Sugar. Let this sit for about 15 minutes.
• Then add the Agave Nectar and the Celtic Sea Salt. You can add fruit, either dried or fresh as desired. In warmer weather, don’t heat the almond milk.

Note: I mix up equal amounts of the coconut, pumpkin seeds, sunflower seeds, sesame and flaxseeds into a container. Then when I need to use it, I just pour out the desired quantity.

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WESTERN OMELET

• 2-3 slices turkey bacon cut up or leftover meat
• 1 Tbsp. chopped red pepper
• ¼ fresh small tomato, diced
• 1-teaspoon onion, diced
• Butter, olive oil, or coconut oil
• ¼ teaspoon dried basil
• 4 eggs

• Sauté turkey bacon or meat, red pepper, tomato and onion in a skillet with a little butter, olive oil or coconut oil.
• Add the basil.
• Beat the eggs. Add the eggs to a separate skillet that contains a little hot butter, olive oil, or coconut oil. Cook over medium heat. Flip when semisolid.
• Pour in the bacon and vegetable mixture, and fold the omelet in half.
• Add Celtic Sea Salt and pepper to taste and serve warm.

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YUMMY, NUTRITIOUS BREAKFAST

• Use Nectarines or Peaches

• Top with plain health food store Yogurt.
• Add a couple of heaping tablespoons of Toco, some Shredded Coconut, Flax and Sesame Seeds.
• Sweeten to taste, if needed, with Agave Nectar
  Enjoy a breakfast fit for the Gods. You will know that your body has been well fed and will keep your energy levels high.

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ZUCCHINI CASSEROLE

• 1 medium onion sliced into rings
• 5 small to medium Zucchini sliced
• 4 eggs
• 2 cups almond milk
• 2 T. dried parsley
• 2 T. dried spinach
• 1 tsp. dried basil
• 1 tsp. paprika
• ½ tsp. black pepper
• Havarti cheese to cover the top.

• Butter a 2-quart casserole dish.
• Place 1/3 of the sliced zucchini in the bottom of the dish.
• Layer ½ of the separated onion rings over the zucchini.
• Repeat until you have 5 layers - 2 of onion and 3 of zucchini.
• In a blender, combine the 4 eggs and the almond milk.
• Gently blend in the parsley, spinach, basil, paprika and black pepper.
• Pour this mixture over the onions and zucchini in the baking dish.
• Bake at 350º for approximately ¾ hour.
• Top with thinly sliced Havarti cheese (from Denmark).
• Continue baking at 350º until zucchini is tender.
• Add salt at the table.
  Substitute herbs of your choice in place of the above.
  ¼ tsp of cayenne pepper may be substituted for the black pepper.

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