What's for breakfast?

Eat Breakfast

Recipes

In this blog you will find breakfast, lunch, dinner, snack, beverages, gluten-free and information about beneficial ingredients?

Cooked whole grain beside processed cereal

How much nutrition are you getting from your food?

Before we get busy in the kitchen, it is important to understand food quality. I'm not talking about organic vs non-organic or whole food vs processed. Yes, those concepts are a very important part of it, but there's more to it than that.

You want your hard earned dollars, labor and precious time to produce for you the greatest benefit. You eat to provide nutrition to your body for optimum health and longevity. We understand that the older food gets, the less fresh it is. What does that mean? The obvious signs of deterioration include mold, rot and drying out. We can see it. We can taste it. But what about when you can't see or taste it?

The moment a whole grain is cracked. It doesn't matter if it's organic or not. It begins to lose nutrition to oxidation. Within 24 hours 75% of the nutrients in that cracked grain are lost. Twenty-four hours! You buy flour to make something from scratch, but how long do you think it's been since it was ground? The pasta, cookies or bread are no different. Again, it does not matter if it's organic or conventionally grown. Processed food has much less nutrition than that! High heat destroys nutrition. They add synthetic vitamins and minerals, which are anti-nutrients that rob your body of nutrients.

You are eating dead food, devoid of nutrition and empty calories. Your cells are starving and you binge because they are demanding that you eat something with nutrients. They get more of the same. You struggle to control your weight because you are eating more volume and less value. Nutrient dense foods satisfy with less volume, so you receive fewer calories and more nutrition. You are satisfied, full and weight manages itself. It doesn't cost more to eat healthy. You will spend the money on quality food or you will spend it on disease, decreased productivity and a reduced quality of life. Either way, you will pay. How would you prefer to provide for the health of your family? The best food or the pharmacy, are our only choices - really. Let your food be your medicine!

In the photo at the top of the page, the whole grain kamut is cooked, like my grandma used to cook rice (grain added to a pot with water on a very low heat). It is alive, nutrient dense food that satisfies hours longer than the bowl of processed kamut cereal. The cereal costs more per serving, provides almost zero usable nutrients and you are hungry again one hour later. The only real difference that most people consider is how much planning is required, how long it takes to prepare it and the work involved. You have to weigh the factors and decide for yourself how you will provide nutrition to your body, and those you love and care for.

So, when you plan your next grocery stopping trip, think about buying just one organic whole grain to try and have it for breakfast one day a week. Gradually increase over the next few weeks and months, until you have eaten up the processed foods you already purchased and have replaced your breakfast with the much healthier and more tasty options below. This will also give your taste buds a chance to adjust, as well as your schedule and mental processes required to make the change.

Six raw whole grains


What's for breakfast?


Amaranth Millet Quinoa and oats cooked whole grain recipes

Pancakes eggs and buckwheat recipes

Tastes like Nella Wafers

Organic whole grain Amaranth
1/3 cup for average size person or 1/2 cup for large person
Cook whole grain in 3x more water; 1 cup per 1/3 cup grain or 1 1/2 cups per 1/2 cup grain. Cook over low heat, about 40 minutes.
Add - per serving:
1/2 teaspoon Pure Vanilla Extract
The peel grated from 1/2 lemon, fresh
1 teaspoon powered SweetLeaf Stevia, to taste
Sliced banana, optional
Milk, optional

Tastes like Cinnamon Toast

Organic whole grain Oats
1/3 cup for average size person or 1/2 cup for large person
Cook whole grain in 3x more water; 1 cup per 1/3 cup grain or 1 1/2 cups per 1/2 cup grain. Cook over low heat, about 30 minutes.
Add - per serving:
1 teaspoon whole milk, real butter
1/4 teaspoon Ceylon cinnamon
1 teaspoon powered SweetLeaf Stevia, to taste
Milk, optional

Tastes like Pumpkin Pie

Organic whole grain Quinoa
1/3 cup for average size person or 1/2 cup for large person
Cook whole grain in 3x more water; 1 cup per 1/3 cup grain or 1 1/2 cups per 1/2 cup grain. Cook over low heat, about 40 minutes.
Add - per serving:
1 14.5 oz carton or can pumpkin puree
1/4 teaspoon Ceylon cinnamon
1/4 teaspoon pumpkin pie spice
1 teaspoon powered SweetLeaf Stevia, to taste
Milk, optional

Blueberry Breakfast

Organic whole grain Sweet Rice
1/3 cup for average size person or 1/2 cup for large person
Cook whole grain in 3x more water; 1 cup per 1/3 cup grain or 1 1/2 cups per 1/2 cup grain. Cook over low heat, about 60 minutes.
Add - per serving:
1/4 cup frozen or fresh blueberries, per serving
1 Tablespoon Pure Maple Syrup
The peel grated from 1/2 lemon, fresh
1 teaspoon powered SweetLeaf Stevia, to taste
Milk, optional

Tastes like Ginger Bread

Organic whole grain Millet
1/3 cup for average size person or 1/2 cup for large person
Cook whole grain in 3x more water; 1 cup per 1/3 cup grain or 1 1/2 cups per 1/2 cup grain. Cook over low heat, about 40 minutes.
Add - per serving:
1/4 teaspoon powdered ginger
1/4 teaspoon Ceylon cinnamon
1 Tablespoon molasses
1 teaspoon powered SweetLeaf Stevia
Milk, optional

Buckwheat Breakfast

Organic whole grain Buckwheat
1/3 cup for average size person or 1/2 cup for large person
Cook whole grain in 3x more water; 1 cup per 1/3 cup grain or 1 1/2 cups per 1/2 cup grain. Cook over low heat, about 20 minutes.
Add - per serving:
1 Tablespoon pure maple syrup
Milk, optional

Blueberry Pancakes

Mix:
2 cups flour
1/4 teaspoon Celtic Sea Salt
1 teaspoon Baking Powder
The peel grated from 1/2 lemon, fresh
Add 1 cup blueberries to dry ingredients
Mix separately:
3/4-1 cup whole goat milk
1 egg
Pour liquid ingredients into dry ingredients and combine. Cover iron griddle with butter and cook over medium heat, turning when bubbles surface in each pancake.

Serve hot with Pure Maple Syrup
Makes 8 - 5" pancakes

Eggs & Veggie Kelp Wrap

2 eggs
chopped mushroom
chopped spring onion
one small clove minced fresh garlic
1 teaspoon dried chives
1/4 teaspoon Celtic Sea Salt
1 Seaweed wrap
Cover inside of iron skillet with butter.
Lightly heat vegetable ingredients, stir frequently 1 minute.
Add eggs and scramble, mixing with the veg evenly until egg is done.
Divide cooked mixture in half and position in a row across the seaweed wrap at one end. Roll and enjoy.
I add two organic turkey breakfast sausage on the side.

SeaSnax original seaweed wraps


I have a hard time deciding which of these breakfasts are my favorite. I encourage you to get creative and explore other complimentary ingredients.



Breakfast for O's

People with O blood type get their energy from animal protein, not carbs. Carbohydrates are needed in the diet, but the wrong type or in excess, they do tend to make O's overweight. Pork is not a biocompatible food for any blood type.

Rappa Beef Scrapple, chicken or turkey sausage (be careful of the ingredients), ground buffalo, venison, veal, beef liver or heart, with eggs.
It is best to eat animal protein by itself for optimum digestion, fewer GI tract symptoms, better assimilation and calorie burning. However, if you must include another food group, it would be less of a digestive challenge to add a veggie, like asparagus, spinach, kale, collards, or okra, as opposed to a grain like toast, pancakes, bagel, waffles or a danish. (The more food groups you include in a meal, the more challenging the chemistry of digestion and that creates impaired digestion, digestive upset, and over time - food allergies, diabetes, heart disease, obesity, etc.)

O's tend to like a lot of flavor and strong spices. You can add BBQ sauce, A1 or other seasoning to the meat, but be careful of the ingredients, even when selecting something from a health food store. I have pictured below those I have found to be acceptable.

Healthful brands of Sauces

What's for lunch?

family-Mother feed kids-iStock_000010848477XSmall

Lunch should be the largest meal of the day and be consumed between noon and 1 p.m. for optimum digestion and calorie burning; in harmony with the circadian rhythm of the body. Packing lunch doesn't need to be a hassle, truly. Here are the meals I prepare for lunch every week for my family and the tips that help make preparing lunch so much easier. See my video "Eating on the Go" on the Eating Psychology page of this website, under Services.

Chicken with Rosemary, Green beans with basil and Turnips

Tuna with Lemon & Dill, Asparagus and Jerusalem Artichokes

Cod, Brussels Sprouts and Butternut Squash

Mackerel, Kale and Acorn Squash

Sardines, Collards and Spaghetti Squash

Steamed shrimp with catchup & horseradish dipping sauce, Sweet Potato and Broccoli

Orange Roughy, Cauliflower and Carrots

Tilapia, Mustard Greens and Acorn Squash

Wild Caught & Farm Raised Fish

Without aquaculture, the world faces a serious seafood shortage by the year 2030.
Salmon is an important part of maintaining my balanced diet. It provides essential nutrients and B vitamins, in addition to Vitamin D, Zinc, Potassium, Omega-3 polyunsaturated fatty acids and protein.

Mercury in fish

Personally, I have looked closely at the situation and I am informed, but not at all concerned. I am concentrating more on avoiding sources of mercury such as amalgam fillings and heavy metal toxicity from tattoos. I think the "mercury scare" is largely designed to motivate people to consume farm raised fish that have been grown with antibiotics and fed GMO grains.

I thought the only choices that were available to me for salmon was wild caught or farm raised. Then I found out about a farm raised sustainable source of salmon, that is grown in the cold, natural pristine clear waters of the North Atlantic, miles away from noisy and disturbing water traffic, pollution and other fish farms, using closed containment, recirculation salmon farming systems. Multiple durable nets keep the salmon on the farm and prevent predators from entering. Glacial rivers run down and flow into the waters of the basin, providing fresh water inflow that reduces the salinity and creates an ideal environment for growing salmon, using advanced aquaculture technology. The fish can school and thrive at low stocking densities in their natural habitat. Salmon raised on land-based tank farms pale in comparison nutritionally, as well as taste. They are raised commercially, in unnatural conditions, and fed economical rations that may contain antibiotics, growth hormones and other ingredients that we would do well to avoid.

Salmon grown in land-based tank farms have far greater environmental impact than coastal water farms, because they use electricity to pump, heat, cool, recirculate and filter the water, as well as the disposal of waste. The fish are fed an unnatural diet of grain (including genetically engineered varieties) and are routinely given growth hormones, antibiotics and chemicals that have not been shown to be safe for humans. This diet creates fish with an unappetizing graying flesh. This is remedied by feeding synthetic astaxanthin, made from petrochemicals, which has not been approved for human consumption and is toxic. Farm raised fish are banned in Australia and New Zealand.

The results are obvious when I see the difference between the pale pink-orange color of tank farm raised salmon and the pink-red flesh of coastal farm raised salmon, which are fed a nutrient-dense, dry pellet made from animal, plant and fish proteins and essential vitamins and minerals, without growth hormones or antibiotics.

Preventative measures are taken, but some salmon may get sick. If approved antibiotics are prescribed by veterinarians, there is a strictly regulated withdraw period and testing program in place to ensure that the medication has cleared the salmon's system before it can be harvested.

What makes the flesh of salmon pink? Carotenoids are natural ingredients found in lobster shells, carrots and egg yolks. Carotenoids are part of the salmon diet to provide them with vitamin A, which is a powerful antioxidant. Wild Sockeye Salmon is bright red, with firm flesh, so that the fat marks through the meat are thin. It has a natural astaxanthin content and actually has one of the highest concentrations of astaxanthin of any food. If the fish is pale pink with wide fat marks, it is farm raised. Atlantic Salmon is typically farm raised, while salmon labeled "Alaskan" or "Sockeye" is not farmed. Also, the salmon served in restaurants is mostly farm raised.

There has been some concern about mercury in salmon, but the East coast farm raised salmon is .018 parts per million; well under the limits that are set by the USFDA, which allows 1 part per million.

Without aquaculture, the world faces a serious seafood shortage by the year 2030. They are playing a significant roll in the salmon recovery program, meeting a growing demand for healthy salmon and feeding the world. It is a responsibility they take seriously. Much of the oceans wild bounty have been depleted, as is the case with Orange Roughy. I am so glad that proactive measures have been taken to provide a sustainable source for salmon.

This salmon is roughly 1/3 the cost of wild salmon, and every bit as nutritious and delicious. Unlike wild caught salmon, which is only available 3-4 months of the year, this farm raised salmon is harvested daily and available year round. This salmon is fresher, because it isn't harvested until my grocery store places an order.

For more information: truenorthsalmon.com

salmon dinner with vegetables

Salmon with garlic, onion, cucumber & dill sauce "My husband, who hates fishy fish, loves this recipe".

Salmon contains 155 calories per 3 oz. serving with 21 grams of protein and Omega 3 essential fatty acids.
It is a rich source of calcium, phosphorus, potassium, copper, selenium, B vitamins, and amino acids.

1 1/2 pounds wild caught salmon
olive oil
1/4 cup butter, melted
1/4 cup finely chopped cucumber, drained
1 small clove fresh garlic, minced (optional)
1 spring onion chopped fine (optional)
1 t. dried dill
lemon wedge (optional)

Tip: Substitute olive oil if you cannot have butter. Place salmon on baking sheet that is coated with olive oil, to prevent sticking. In a small sauce pan over a medium-low heat, melt butter and sauté garlic and onion until it wilts, about 2 minutes. Remove from heat and stir in cucumber. Spread evenly over the surface of the fish and sprinkle with dill. Bake in a preheated 350 degree oven for 20 - 30 minutes, until the fish flakes when tested with a fork. Remove to serving plates and serve hot, with lemon wedges.
Makes 4 servings.

Prebiotic Patty

Read about the benefits of prebiotic foods in the 4/1/17 Nutrition Blog.

1 cup green pea flour (grind split peas into flour)
1 cup sprouted spelt flour
¼ cup ground flax meal
1 teaspoon Celtic Sea Salt
1 teaspoon baking powder
1 cup raw Jerusalem Artichoke, puree or Jicama
½ medium sweet onion, chopped
1 garlic clove, diced
1 egg
½ cup milk
¼ cup melted goat butter, melted

Combine green pea flour, spelt flour, flax meal, sea salt and baking powder in a bowl.
Puree Jerusalem Artichoke, sweet onion and garlic clove together. I use a Vitamix.
Put pureed ingredients in the bowl of a mixer and add butter, egg and milk. Mix well.
Add dry ingredients and mix well.

Place 1 large spoon full of the batter on a buttered iron griddle for each patty, and cook over medium heat, turning once to cook evenly on both sides.
Store in the freezer and thaw as needed.


Prebiotic Patty

What's for dinner?


Dinner ideas


Dinner

This should be the lightest meal of the day and one of the easiest to digest. For optimal digestion, consume at least two hours before bedtime, so digestion is finished before assuming a horizontal position. The stomach goes into rest mode and digestion slows significantly during sleep. Food left in the upper GI tract during sleep can cause sleep disturbances and unpleasant symptoms like acid reflux and heartburn.

Every evening I enjoy a robust salad, cornbread and a cookie. The way I make this salad is very different from anything you may have seen or heard of before, but it is delicious, satisfying and easy to eat. When you desire a salad, take what you learn here and tweak it to your desired tastes.

Chewing is laborious and exhausting for facial muscles. It is particularly uncomfortable for me, because I have dentures. If I had all my teeth, I am sure this is how I would prefer to enjoy a salad. It also travels well when the topping is packaged separate from the layer of greens.

Salad layered on a plate

Dinner Salad


Layer in a deep plate:
Baby lettuce or spring mix cut into bite size pieces.
Swiss Chard, ½ leaf cut up - depending on the size.
Endive, one leaf cut up
Escarole, one leaf cut up
Beet greens, one leaf cut up
Alfalfa sprouts

Layer the topping vegetables in a food processor or Vitamix: The toughest vegetables go in the bottom because they are more difficult to chop. They delay the softer vegetables getting to the blades prematurely, which would cause them to be over processed.
¼ avocado
1 artichoke heart, canned
1 medium carrot, cut into pieces
¼ stalk celery, cut into pieces
¼ small beet, cut into pieces
Parsley, fresh
1-2 Dandelion greens, if desired
1 Plantain leaf, if desired
3" piece of spring onion
Small piece of garlic, fresh
3" piece of cucumber, sliced thick
3" piece of zucchini, sliced thick
½ teaspoon Vadalia onion powder
¼ teaspoon Celtic Sea Salt
½ teaspoon Herbamere seasoning or other seasoning
2-3 Tablespoons Goat kefir, plain

Process the topping vegetables at medium-low speed until vegetables are chopped fine, but not pureed.
Spread evenly over the bed of greens and sprouts and enjoy. You will get a little of everything in every fork full.
Adjust the seasoning until you have achieved the desired balance of tastes. The topping serves as the salad dressing.

Sprout keeper

If you know how difficult it is to keep alfalfa sprouts in the refrigerator for any length of time without spoiling, then you will appreciate my latest find. Rubbermaid makes this sprout keeper. It comes in two sizes; this being the largest one. I purchase two containers of sprouts every week and I have two of these containers, so each one has its own box with lots of room for air and turning them. This box has been in my refrigerator 4 days and they still look like when I purchased them. They will be fine (as I use them) until I go grocery stopping again in 3 days. Staying fresh for one week in this box is awesome!

Flat bread

Flat bread recipe


2 cups organic oat or spelt flour
2 cups organic corn meal, millet, quinoa or amaranth flour
1 teaspoon aluminum-free Baking Powder
1/2 teaspoon Celtic Sea Salt
1/2 cup organic goat butter, melted (cow butter or olive oil may be substituted)
1 ½ + cups organic goat milk (cow milk or water may be substituted)
2 eggs (soaked and strained flax seed or arrow root powder may be substituted)
Combine dry ingredients in a bowl. Beat butter, milk and egg in a liquid measuring cup. Pour liquid ingredients into dry ingredients and stir with a whisk until well combined.
Using a large spoon or 1/4 cup dry measuring cup, pour batter on preheated and buttered iron griddle. Keep the sizes consistent. Freeze in a container with wax paper between and thaw as needed, before serving. Toast lightly if desired in a conventional oven.
Makes approximately 16-18 servings

Pizza recipe stages

Pizza

Pizza is my family's favorite, so I have included my 30 year old pizza recipe. It makes our guests happy and my family looks forward to pizza every Sunday. I hope you can make it for someone you love.

Ingredients
2 cups flour + 2-3 cups flour
¼ heaping teaspoon yeast
1 ¼ cup warm water (approx.102º)

Directions
Add 2 cups flour and the yeast in a bowl and mix well.

Stir in water and mix until evenly moist.

Add flour a little at a time and mix in until the dough becomes a ball that does not stick to the bowl.

When you can handle the ball of dough with your hands, and it is soft and has some elasticity to it, put it in an oiled bowl; olive oil is best.
Cover with a towel and let rise 1 hour in a warm, draft free place. Inside a gas oven is ideal, with only the heat of the pilot light.

At the end of one hour, place the bowl in the refrigerator for 30 minutes, cover the bowl with a plate.

Note: if you forget and the dough rises too long, it will smell like and taste like beer, so set a timer.

Roll dough on an evenly floured wood board, using the rolling pin.

Transfer the dough to an oiled pizza pan by using the rolling pin as shown. I find that a pan with holes in it makes a nice, evenly cooked pizza in the center, with a slightly crispy crust.

Cover dough evenly with sauce, top with cheese and what ever else you like.

Bake in a hot oven at 500º for 8 minutes on the bottom rack. Turn the pizza so the back edge is now in the front of the oven and move it to the top rack to bake for another 8 minutes.

When the cheese is melted and the top of the cheese is slightly browned, make sure the crust looks crisp. If so, it is done. Remove pizza from the oven and let it sit on your wood board, in the pan for 5 minutes.

Slide the pizza from the pan to the wood board and let stand another 5 minutes before cutting. If you try to cut the pizza when it is very hot, the cheese will run off the top and between the slices.

Slice and enjoy!
Recipe makes 1 large pizza.

krazy rice w: broccoli

Crazy Rice

1 cup uncooked brown rice
3 cups water
Cook rice on very low heat until the rice swells, and the water is absorbed.
Slice 1 pound of broccoli or okra, fresh or frozen. Gently steam in a saucepan using a small amount of water.
Divide rice into 3 portions.
Sprinkle Jane's Krazy Mixed-Up Salt over rice.
Top with okra, or steamed chopped broccoli if you prefer.
Serve hot.
Makes 3-4 servings

What's for snack?

Carrot cake recipe

My Ma's Carrot-Pecan Cake

Recipe, but better For my birthday every year, my grandmother, Ma, would bake a Carrot-Pecan cake, just for me. I got the whole thing! She used pecans, because that was my special request. It made me feel so special and loved. Then I became very ill with digestive problems, and for years I couldn't have none of the ingredients in Ma's carrot cake recipe. So, I greatly missed my special gift made with love form my Ma every year on my birthday. My Ma passed away in December 1999, and now I miss her even more than her cake.
Two years ago I recovered my health, after 30 years of being so sick that I almost died. My birthday was coming and suddenly it came to me "I can have eggs, milk, sugar and oats again! I will make Ma's carrot cake for myself, in her honor, for my birthday!" How blessed I am that I got Ma's old cookbook when she died. I found in the back, written in her handwriting, the recipe she used.

I started looking at the ingredients and thought to myself, "I wonder how it would taste if I substituted with organic versions of these ingredients." So, here's my version of my beloved Ma's carrot-pecan cake recipe. I think it tastes richer and better than hers, but it still reminds me of her every time I have a piece. I make cupcakes and have one every Sunday of the year, instead of just on my birthday. On my birthday, I have two cupcakes. Ha, Ha. "Oh, how I missed the taste of this!"

Carrot-Pecan Cake
2 cups of organic oat flour
3 teaspoons baking powder, aluminum free, without potato starch
6 teaspoons SweetLeaf Stevia
1 teaspoon celtic sea salt
2 teaspoons Ceylon cinnamon
4 large organic eggs
1/2 cup whole milk goat butter, melted
1/2 cup pure maple syrup
1/4 cup turbinado pure sugar cane or maple sugar (optional)
4 large or 1 1/2 cups organic carrots, shredded fine
2 cups organic pecans

Mix butter, sugars and eggs one at a time.
Mix well after each addition.
Add flour mixture (dry ingredients), then carrots and pecans.
Bake at 350 degrees in a greased 8 inch round baking pan or cupcake pan with paper cupcake liners, until wood toothpick stuck in the middle comes out clean.

Soft Pretzels

4 ½ cups of organic sprouted spelt or oat flour
1 pkg. or ¼ teaspoon active dry yeast
1 ½ cups organic goat milk
¼ cup pure cane sugar
2 tablespoons Extra Virgin Olive Oil
1 teaspoon Celtic Sea Salt
2 tablespoons Celtic Sea Salt
3 quarts boiling water
1 well beaten organic whole egg
2 tablespoons water
Goat butter to grease baking sheet.
Fine ground Celtic Sea Salt

1. In a large mixing bowl stir together 1 ½ cups of the flour and the yeast; set aside. In a medium saucepan heat and stir milk, sugar, oil and t teaspoon Celtic Sea Salt until warm (120 degrees). Add milk mixture to dry ingredients. Beat with an electric mixer on low-medium speed for 30 seconds, scraping the sides of the bowl frequently. Beat on high speed for 3 minutes. Using a wooden spoon, stir in as much of the remaining flour as you can by hand.
2. Turn the dough out onto a lightly floured surface. Kneed in enough of the remaining flour to make a moderately stiff dough that is smooth and elastic (6-8 minutes total). Shape the dough into a ball. Place dough in a lightly oiled (Olive oil) bowl, turning once to grease surface of the dough. Cover with a clean towel and let rise in a warm place (the pilot of a gas oven) until double in size; about 1 ¼ hours.
3. Punch dough down. Turn dough out onto a lightly floured surface. Cover and let rest 10 minutes. Meanwhile, lightly butter 2 baking sheets.
4. Roll dough into a 12x14 inch rectangle. Cut into twenty 12 x ½ inch strips. Gently pull each strip into a rope about 16 inches long. Shape into pretzels.
5. Carefully place pretzels on prepared baking sheets. Bake in a 475 degree oven for 4 minutes. Remove from oven. Lower oven temperature to 350 degrees.
6. Dissolve the 2 tablespoons salt in boiling water. Lower 4 pretzels at a time into boiling water. Boil 2 minutes, turning once. Use a slotted spoon to remove from water; drain on paper towels. Let stand a few seconds to remove excess moisture. Place pretzels ½ inch apart on well-greased baking sheets.
7. In a small mixing bowl beat together egg and 2 tablespoons water. Brush pretzels with some of the egg mixture. Sprinkle with fine ground Celtic Sea Salt. Bake at 350 degrees for 20-25 minutes or until light brown; done. Immediately remove from baking sheets. Cool on wire racks. Makes 20 soft pretzels.

I freeze them and when I want a hot, soft pretzel, I warm it in a bread warmer using steam. I never use a microwave for anything.
Pretzels.001

Some of my favorite snacks


What's for snack
The best pumpkin seeds I've ever tasted.
When I want "crunch," I enjoy Chomperz.
Sprouted nuts and seeds are a living food, which means it is more nutritious and does not harbor toxic molds.

apple, pear, fig, prune puree

Apple, Pear, Fig, Prune with Ceylon Cinnamon

2 apples, cored and cut into chunks
1 pear, cored and cut into chunks
2 fresh figs (I buy them fresh and freeze a year's supply)
4 prunes
½ teaspoon Ceylon Cinnamon

Puree in blender or Vitamix. I freeze it in 8 oz. servings and eat it like sorbet or thaw for a fruit snack. I freeze in batches to enjoy daily for a week at a time.

Peach, Plum, Apricot

2 peaches, pitted and cut into chunks
2 plums, pitted and cut into chunks
2 apricots, pitted and cut into chunks

Puree in blender or Vitamix. I freeze it in 8 oz. servings and eat it like sorbet or thaw for a fruit snack. During the summer, when these fruits are in season and less expensive to purchase, I buy enough to freeze in serving sizes to enjoy daily all winter long.

TIP: Toss a container of frozen pureed fruit in a lunch box and it will help keep food cold.


pie recipe

My "Pie"

For years I couldn't consume the ingredients in a pie crust or many of the ingredients in the filling. I created my own version of "pie" and I still use it today, even though I can now digest dairy.

Fruit Pie
4 Granny Smith whole apples or peaches, or 4 cups blueberries, cherries, pumpkin or strawberries, pureed
- ½ cup Sweet Rice, cooked (replaces the crust)
Look in your cookbook and see what the recipe calls for in an apple, peach, blueberry, cherry, pumpkin or strawberry pie and add the appropriate amount of the spice they list. It may be ½ teaspoon cinnamon, nutmeg, allspice or other spice. You may want to add vanilla or maple syrup too. Experiment and see what combinations excite your tastebuds.

1 teaspoon SweetLeaf Stevia, or to your desired taste.

Chop or puree to your desired consistency all ingredients in a blender, food processor or Vitamix. Fill 8 oz. serving size containers and freeze.

Whip topping
1 pint Heavy Whipping Cream
1 teaspoon SweetLeaf Stevia

Beat with mixer at medium speed for one minute and gradually increase to high speed. Beat until the desired consistency is achieved. You don't want to whip it into butter. This takes practice. You may want to drape a dish towel over the mixer so that it covers the outside of the mixing bowl and prevents cream from splattering all over the place. Full 8 oz. serving size containers and freeze.

Thaw both the fruit mixture and whipped topping. Transfer them to a serving bowl and enjoy.

peach pie
Peach Pie

Yogurt-Kefir with cherries and vanilla

Yogurt-Kefir with Fruit and SweetLeaf Stevia

Pour ½ quart Goat Yogurt + ½ quart Goat Kefir in a blender or Vitamix.
Add 1 cup fruit (blueberries, cherries + ½ teaspoon vanilla, or fruit of your choice) and 1 teaspoon SweetLeaf Stevia.
Blend well and pour into sterile glass jars with lids. Refrigerate.
An 8 oz glass is 120 calories, with 6 grams fat and 7 grams sugar.
It costs about $1.75 per 8 oz serving.

I drink 8 oz. of this every morning. Goat dairy is the closest to human breast milk of any animal and is much easier to digest.
Redwood Hills Farm, FarmFriend and Delamere Dairy make delightful tasting goat dairy products.
[RedwoodHill.com, Trickling Springs Creamery Chambersburg, PA 717-709-0711, delameredairy.co.uk]

Goat Dairy

I also take 1 capsule of digestive enzyme (Digest by Enzymedica) with dairy to assist in complete digestion.

Digestive enzyme product

Celtic Sea Salt

Celtic Sea Salt LogoCeltic Sea Salt

Beverages

alternative drink ideas using juice concentrates

Beverages

You can have taste and sweetness, and be healthy at the same time. Plus, I bet my choice of beverages cost a lot less than those listed below. Not only in terms of the purchase price, but also in the health care expenses that are likely to follow later.

Every day I enjoy the taste of water by adding the juice concentrates in this photo.
Add to a 20 oz. drink container of high quality water. Serve hot or cold.
1 Tablespoon Cranberry Juice Concentrate + 1 teaspoon SweetLeaf Stevia
1 Tablespoon Blueberry Juice Concentrate + ½ teaspoon SweetLeaf Stevia
1 Tablespoon Black Cherry Juice Concentrate + a 3 drops Pure Vanilla Extract + ½ teaspoon SweetLeaf Stevia
1 Tablespoon Pure Lemon Juice + 1 teaspoon Pure Lime Juice + ½ teaspoon SweetLeaf Stevia (You can enjoy this hot in cold weather by adding ¼ teaspoon ground ginger. It will warm you twice and help boost immunity against the wee-beasts that would make you ill.)

Grain Recipes, including Gluten free

Six gluten free grains

In this blog, I want to provide useful information that can be easily incorporated into your new style of eating. My goal is to inspire and encourage you, and give you the tools to adapt your recipes and menu to the new food challenges you may be facing.

Included are recipes I have used myself. From them, you can make changes to suit your unique tastes.You can find complete nutritional information for these grains listed at: USDA National Nutritional Data Base.

The grains pictured above are nutrition packed, non-gluten whole grains. You can make a multitude of recipes from any one or a combination of these six simple ingredients. They can be cooked as they are or ground into flour.

Sweet rice has a sweet taste as compared to regular brown rice. It is ideal for breakfast, and is almost like eating candy if you add blueberries and maple syrup.

Combine sweet rice equally with millet as a flour, to make deliciously sweet cookies. My favorite is the recipe for "carrot-cake-cookies".
A combination of millet, amaranth and quinoa make a hardy breakfast with the addition of potassium packed molasses and sweetened with stevia.

Brown rice, millet, amaranth and quinoa combined in equal proportions as a flour, makes a tasty flat-bread. You can add herbs, like rosemary or Vidalia onion powder, for a nice change. I top it with a generous spoon full of "avocado-cucumber spread".
Cooked brown rice sprinkled with "Jane's Krazy Mixed-Up Salt" and served with okra, broccoli or green beans, makes a nice light lunch or dinner.

The unique taste of wild rice mixed with Jasmine rice, brown rice and short-grain basmati rice make a very good stuffing for tomatoes or green peppers. The other less expensive rice varieties compliment the flavor of and help to stretch the higher priced wild rice, as opposed to eating it alone.

When health problems cause eating challenges, it is difficult to know what to do or where to go for good information. I hope to be of help to you. If you have any questions or just need to talk, please don't hesitate to contact me.

Baking powder is used to make dough "rise," but often contains ingredients that irritate the sensitive lining of the digestive tract, causing inflammation and other unpleasant symptoms. Sometimes, if consumed repeatedly for a long time, the food can cause the body to become intolerant or allergic to it. Corn is a good example of this. Baking powder may contain corn starch, potato starch, and aluminum. All of which can cause adverse reactions depending upon your blood type and other physical chemistry.

To make my own baking powder I use Arrowroot, Cream of Tartar and Baking soda. Generally, I add 1 Tablespoon of Arrowroot, 1 Teaspoon Cream of Tartar and 1/4 Teaspoon Baking soda per 1 cup of flour. You may experiment with these measurements to discover what works best for you.

Gluten-free grains do not contain the "glue" characteristic you expect to encounter when baking with wheat, so the addition of Arrowroot compensates for that action and helps to hold the flour together.

Soaking whole or ground flax seeds produces a gel that has very much the same consistency as an egg white, when added to your recipe, can also be a good egg replacer. I experimented with this and 1 Tablespoon of the gel = 1 egg. The flax seeds add beneficial nutrition and fiber as well.

Instead of using sugar or an artificial sweetener, I use SweetLeaf Stevia. Typically, I use 1 Teaspoon of the powdered stevia per 1 cup of flour. Stevia is a natural sugar alternative, but SweetLeaf Brand is the best tasting, health promoting product I have found, with zero glycemic index and lots of FOS; food for friendly intestinal flora. I have tried all brands of stevia on the market and found that all others use a different extraction process that produces an extremely unpleasant and long lasting after taste, which must be masked by the addition of other ingredients (Erythritol, Dextrose and Natural Flavors or MSG) that can cause gastrointestinal irritation and upset.

All of the "gluten-free" baking mixes I have found contain ingredients that are known to be highly allergic to some individuals, including myself. Those other ingredients are unnecessary and can be bothersome, so I have developed my own baking mix from just a few simple ingredients.

BREAD & MUFFIN BAKING MIX (when you can't have milk, butter or eggs)
1 cup brown rice flour
1 cup millet flour
1 cup quinoa flour
1 cup amaranth flour
4 Tablespoons Arrowroot powder
4 Teaspoons Cream of Tartar
2 Teaspoons Baking Soda

PANCAKE, CUPCAKE AND COOKIE BAKING MIX (when you can't have milk, butter or eggs)
1 cup sweet rice flour
1 cup millet flour
2 Tablespoons Arrowroot powder
2 Teaspoons Cream of Tartar
1 Teaspoons Baking Soda
2 Teaspoons SweetLeaf Stevia

gluten free bread recipe

Gluten-free Flat Bread (when you can't have baking yeast, milk, butter or eggs)
2 cups QMA flour (equal parts Quinoa, Millet and Amaranth flours), or what ever you prefer.
1 Tablespoon Arrowroot
1/2 Teaspoon Celtic Sea Salt
1 cup water
olive oil

Combine dry ingredients together in a bowl using a wire whisk. Add water and mix thoroughly until evenly moist. Drop onto hot iron griddle that is lightly coated with olive oil and cook until lightly browned on one side. Turn over using a pancake turner and finish cooking until lightly brown on the other side. Remove and let cool. I freeze these cookie size flat breads between pieces of wax paper, remove and let thaw to use as needed. I serve them topped with a dollop of Avocado-Cucumber Spread. Also, for a change, I can add Rosemary, onion, garlic or Italian herb mix to the dry ingredients before mixing. It also makes a nice pre made pizza crust. Add sauce and toppings while frozen and heat in a toaster oven until the cheese is melted and the toppings are cooked through.

To increase the soluble fiber content of the recipe, I add 1 Tablespoon of Health's Tummy Fibers per 1 cup of baking mix, which helped with my Leaky Gut symptoms.

Corn bread

I sauté garlic and onions in butter and crumble corn bread on top. The garlic and onion help to drive the wee-beasts (parasites, viruses and bacteria) away so I don't catch colds. I'm thinking vampires hate garlic, so I picture the blood sucking wee-beasts reaction to garlic is the same.

Corn bread (A's only) Sorry O's, B's, and AB's, but corn and oat are not your friend. Use millet and spelt flour, instead of corn and oat.
1 cup yellow corn meal
1 cup oat flour
1 teaspoon baking powder
1 teaspoon sea salt
¼ c. melted goat butter
1 cup goat milk
1 egg

Combine dry ingredients in a bowl. Combine butter, milk and egg in a separate bowl. Pour liquid ingredients into the dry and mix well. Cook one spoon full per piece of bread on a hot, buttered iron griddle. Turn over each when slightly brown and firm on one side. Finish cooking on the other side and remove to cool. Freeze with wax paper between layers in a large plastic container.

Holiday cookies


Cookies
Basic baking mix: (For oxalate sensitive individuals, substitute brown rice or millet flour for spelt flour)
1 cup flour, oat or spelt
1 cup sweet rice flour
1 teaspoon baking powder
1 teaspoon sea salt
SweetLeaf stevia (amount depends on form and strength, and whether you omit sugar)
½ cup organic cane sugar or maple sugar (optional)
¼ cup melted goat butter
1 cup milk
1 egg

Chocolate-chip cookies
Add 1 - 10 oz. bag mini chocolate chips to dry ingredients, and 1 teaspoon vanilla extract to liquid ingredients.

Lemon-vanilla cookies

Add grated lemon peel of one lemon to dry ingredients, and the juice of one lemon, 1 teaspoon vanilla extract, 1 teaspoon lemon extract to liquid ingredients

Cinnamon cookies

Add 1 teaspoon vanilla extract, 1 teaspoon cinnamon extract to liquid ingredients.

Ginger-bread cookies

Add 1 teaspoon powdered ginger and 1 teaspoon Ceylon cinnamon to dry ingredients, and 1-2 tablespoons black strap molasses to liquid ingredients.

Cocoa cookies

Add ¼ cup plain cocoa powder to dry ingredients, and 1 teaspoon vanilla extract to liquid ingredients.

Vanilla cookies
Add 1 teaspoon vanilla extract to liquid ingredients

Mix dry ingredients and liquid ingredients separately before combining. Mix thoroughly. Bake at 350 degrees on buttered cookie sheets until firm.

muffins, blueberry


Blueberry Muffins
Basic baking mix: (For oxalate sensitive individuals, substitute brown rice or millet flour for spelt flour)
1 cup flour, oat or spelt
1 cup sweet rice flour
1 teaspoon baking powder
1 teaspoon sea salt
SweetLeaf stevia (amount depends on form and strength, and whether you omit sugar)
Add 1 cup blueberries, and grated lemon peel from ½ lemon to dry ingredients just before mixing.
½ cup organic cane sugar or maple sugar (optional)
¼ cup melted goat butter
1 cup milk
1 egg

Mix dry ingredients and liquid ingredients separately before combining.
Bake at 350 degrees in a greased 8 inch round baking pan or cupcake pan with paper cupcake liners, until wood toothpick stuck in the middle comes out clean.

muffins

Carrot-Pecan Cake - Muffins
2 cups of organic oat flour
3 teaspoons baking powder, aluminum free, without potato starch
2 tablespoons SweetLeaf Stevia regular strength powder, or ¼ teaspoon SweetLeaf Stevia concentrated extract powder
1 teaspoon celtic sea salt
2 teaspoons Ceylon cinnamon
4 large organic eggs
1/2 cup whole milk goat butter, melted
1/2 cup pure maple syrup
1/4 cup turbinado pure sugar cane or maple sugar (optional)
4 large or 1 1/2 cups organic carrots, shredded fine
2 cups organic pecan, pieces

Mix butter, sugars and eggs one at a time.
Mix well after each addition.
Add flour mixture (dry ingredients), then carrots and pecans.
Bake at 350 degrees in a greased 8 inch round baking pan or cupcake pan with paper cupcake liners, until wood toothpick stuck in the middle comes out clean.

For its benefits

Screen Shot 2016-11-02 at 8.02.26 AM

Spices



ginger image

Ginger

Aromatic, pungent and spicy, ginger adds a special flavor and excitement to any recipe. This underground rhizome of the ginger plant possesses numerous therapeutic properties that are time-tested over the centuries.

Gastrointestinal uses: Ginger is valued for being very effective in alleviating symptoms of gastrointestinal distress. As an herbal medicine, ginger is an excellent carminative (a substance which relaxes and soothes the intestinal tract). It reduces inflammation in the colon, which may calm IBS, Colitis, Crohn’s symptoms and may also reduce the risk of developing colon cancer. Its anti-inflammatory effects in the colon are helpful to relieve constipation.

Ginger also relieves heartburn, bloating, gas, cramping and flatulence.
Ginger improves the absorption and assimilation of essential nutrients in the body.
The digestion-friendly properties of ginger make it useful when you haven’t been feeling hungry. Ginger tea will get those digestive juices flowing and improve appetite.

Ginger relieves symptoms of motion sickness (dizziness, nausea, vomiting, cold sweats and the effects of chemotherapy).
Pain reliever: Ginger may help reduce pain during menstruation and migraine headaches.

Drinking ginger tea daily has been shown to reduce exercise-induced muscle pain by 25%.

In the blood: As an antioxidant, ginger reduces the body’s production of a damaging free radical, called peroxynitrite.
Ginger may be effective in reducing blood pressure in hypertensive individuals. Ginger has blood thinning and cholesterol lowering properties.
Colds & Flu: Ginger has been thought to boost the immune system, by activating T-cells.

Ginger helps to clear the microcirculatory channels within the body, including the sinuses. Ginger is good to get rid of throat and nose congestion.

Ginger tea can be warming on a cold day, but it also promotes healthy sweat, which is helpful during colds and flu, because it assists in the detoxification process.

Yeast control: Ginger is a potent anti-fungal, which may be effective as part of a yeast fighting regimen. In a controlled study, ginger extract was found to be comparable to the effectiveness of Niastatin, a prescription anti-fungal drug. Ginger contains several phytochemicals with anti-fungal properties; Shagelol and Gingerol being the most active. I take advantage of the anti-fungal properties of ginger simply by consuming it in its natural form.

Ginger promotes healthy sweating. Human sweat contains a compound called Dermicidin, which has been found to inhibit Candida (yeast) growth, as well as other pathogens.

Anti-inflammatory: Ginger has the ability to inhibit the formation of inflammatory compounds (Gingerols) and possesses direct anti-inflammatory effects. People with osteo and rheumatoid arthritis have said that they experience pain relief, reduced swelling, and improvement in their mobility when they consume ginger regularly.

After surgery, ginger can help as an anti-inflammatory, pain reliever and with nausea from anesthesia. You know in the hospital, they are always giving patients ginger-ale. Ginger tea is a much healthier alternative.

The active substances in ginger are so concentrated, that you don’t have to use very much to receive its beneficial effects.
¼ teaspoon of ground ginger in 20 oz. hot water with ½ teaspoon SweetLeaf Stevia and 1 tablespoon lemon juice +1 teaspoon lime juice makes a delightful hot or cold drink.

History: Ginger is native to southeastern Asia, where it has been mentioned in ancient Chinese, Indian and Middle Eastern writings. It has long been prized for its aromatic, culinary and medicinal properties.

Ancient Romans imported ginger from China almost two thousand years ago. Its popularity remained centered in the Mediterranean region until the Middle Ages. Then its use spread around the world as people migrated to other continents. Spanish explorers introduced ginger to the West Indies and South America.

Today, ginger is produced in India, Fiji, Australia, Indonesia, Cameroon, Philippines, Bangladesh, Thailand, Nepal, China, Nigeria, Japan and Jamaica.

Safety: Ginger is generally recognized as safe by the FDA and is considered safe, based on thousands of years of documented use around the world, but be aware that the use of herbs can interact with other herbs or medications.

Ginger does not typically to cause any allergic reactions and is not known to contain measurable amounts of oxalates or purines. Ginger should not cause any serious side effects, if it is consumed in reasonable quantities.

It is wise to consult with your physician before introducing anything new to your daily routine.

Warning: Consult your doctor before using ginger, if you suffer from irregular heart rhythm, a bleeding condition, blood-clotting disorder or are take blood-thinning medications (such as Warfarin or Aspirin).

Ginger is contraindicated in people suffering from gallstones, as it promotes the production of bile.

Individuals who have ulcers, inflammatory bowel disease or blocked intestines may react badly to large quantities of fresh ginger.

pumpkin pie spice image

Pumpkin Pie Spice

is a combination of cinnamon, ginger, nutmeg and cloves.
Cinnamon (more information below).
Ginger (above).
Cloves provide a uniquely warm, sweet and aromatic taste to this combination. They are the unopened pink flower buds of the evergreen clove tree. Picked by hand, the buds are then dried until they turn brown in color. In appearance, they almost resemble small nails. In fact, their English name is derived from the Latin word "clavus", which means nail. Their oily flesh is essential to their nutritional and flavorful qualities.
Cloves possess anti-inflammatory components, due to the Eugenol, the primary volatile oil found inside.
The flavonoids, kaempferol and rhamnetin, also contribue to clove's anti-inflammatory and antioxidant properties.

Nutritional information: Cloves unique phytonutrient components are accompanied by a variety of nutrients as well.
2 tsp of Cloves contain 126.4% DRI/DV of manganese, 6.6% vitamin K, 2.7% iron, 2.6% calcium and magnesium.

History: Native to Indonesia. Cloves have been consumed in Asia for more than 2,000 years. Chinese courtiers would keep them in their mouth as a breath freshener. As far back as 200 B.C., Arab traders brought cloves to Europe around 300 A.D. Today, the leading clove producers is Zanzibar and East Africa. Additionally, cloves are grown commercially in the West Indies, Sri Lanka, Madagascar, India, Pemba and Brazil.

Nutmeg contains chemical constituents that make you feel good. In fact, historically, it has been documented as being exotic and potent enough to induce hallucinations when inhaled or consumed in large doses.

History: The early settlers believed nutmeg could help warm the body, fight off head colds and stomachaches. During ancient times, Roman and Greek civilizations used nutmeg as a type of brain tonic; to stimulate the brain.

Brain: It can help to eliminate fatigue, stress, anxiety and depression. It may also help to improve your concentration, so you can become more efficient and focused at work or school.

If, like me, you have difficulty sleeping at night, drinking nutmeg tea may help you achieve relaxation and induce sleep.
Pain: This effective sedative may also help to reduce inflammation and abdominal pain. Aching joints, muscle pain, arthritis and other ailments may benefit from nutmeg.

Gastrointestinal: Digestion-related problems, like diarrhea, constipation, bloating and flatulence may be relieved effectively with nutmeg, plus it has been shown to boost appetite. The antibacterial properties of nutmeg may remedy halitosis by getting rid of the bacteria that cause bad breath, as well as gum problems and toothaches.

Nutmeg is known as a tonic for the liver and kidneys, and may help remove toxic buildup from diet, pollution, medication and other external substances. It may also be effective to prevent and dissolve kidney stones.

2 cinnamon

Two kinds of cinnamon

Ceylon cinnamon is "true cinnamon," but it is rather unknown to most people, as it is not the predominant spice typically sold as cinnamon in the United States. The majority of Americans have been buying and consuming Cassia cinnamon.

There are about a dozen species of trees of the genus Cinnamomum, in the family of Lauraceae, but only a few of them are grown commercially for use as spice in sweet and savory foods.

Ceylon cinnamon and Cassia cinnamon are related, but they should be treated as separate foods, both nutritionally and from a health standpoint. True cinnamon comes from the plant Cinnamomum verum (old botanical name - Cinnamonum zeylanicum), most commonly called Ceylon cinnamon.

Ceylon (siˈlän, sāˈlän) cinnamon is a small evergreen tree that is native to Sri Lanka and is also grown in Bangladesh, India, Madagascar and the Seychelles. Ceylon cinnamon is a finer quality because it is sweeter, with a more delicate, intricate and subtle complexity to its flavor. Ceylon cinnamon is preferred for culinary uses, because its light flavors do not compete with other flavors in recipes.
Ceylon cinnamon lacks that almost peppery bite, which Cassia cinnamon is well known for. It is highly valued for culinary and medicinal uses and is recommended for regular use, due to its almost negligible coumarin content.

Ceylon cinnamon rolls only from one side, not both like cassia cinnamon. Ceylon cinnamon has a parchment paper like feel that you can break apart with your fingertips, unlike cassia cinnamon which is stiff, hard and very difficult to grind. Ceylon cinnamon is lighter in color and with a crumbly center. Once ground, it is difficult to tell them apart by appearances only, but they smell and taste uniquely different.
The price of Ceylon cinnamon is up to 10x more than Cassia cinnamon, but definitely worth it!. The taste and aroma of Ceylon cinnamon will make you fall in love with it immediately! You will never want to go back to using Cassia cinnamon again.

Cassia (ˈkaSHə) is a native of Burma and is also grown in China, Indonesia and Vietnam that yields an inferior kind of cinnamon that is used to adulterate true cinnamon. It is misnamed "cinnamon" and marketed to consumers as cinnamon, because it costs much less than true cinnamon.

Cassia is much cheaper then true cinnamon and most often used in commercially produced food products. The origin of the cinnamon is not mentioned on the label; it just says "cinnamon".

Cassia is slightly darker than Ceylon, by comparison, and has a much stronger and somewhat harsher, bitter flavor, with more pungent aroma, making it more suitable for potpourri. However, I would not want to ingest it.

So what's the difference between Ceylon and Cassia cinnamon besides taste and appearance? Courmarin content! Courmarin is a blood thinning phytochemical that is present in high amounts in Cassia cinnamon, but in undetectable levels or only trace amounts in Ceylon cinnamon. This is so significant that there are Food Safety Standards distinguishing between cassia and ceylon cinnamon.

Coumarin is a naturally occurring phytochemical compound, from the benzopyrene family. Coumarin is moderately toxic to the liver and kidneys, with strong anticoagulant properties. Our blood needs to maintain its ability to clot or coagulate in times of injury. Excessive consumption of courmarins over a long period of time can pose significant health risks. 1 teaspoon of cassia cinnamon powder contains 5.8 - 12.1 mg of coumarin. Cassia contains 1200x more coumarin than Ceylon powder. Repeated and prolonged ingestion of cassia has resulted in damage to liver cells (hepatotoxicity) and kidney damage in adults. Tests revealed that coumarin has the potential to cause liver toxicity in several species and is carcinogenic in rodents.

In Germany, the Federal Institute for Risk Assessment established a TDI (tolerable daily intake) value for coumarin of .1mg per kg or 2.20462 pounds of body weight. If a child eats cassia cinnamon on his/her cereal, toast or a cinnamon roll for breakfast a few times a week, they can easily exceed the safe upper limit of exposure.

The European Union set guidelines for maximum coumarin content in foodstuffs to 15 mg per kg in everyday bakes goods, which is low enough to affect the flavor of cinnamon pastries, making them almost tasteless by comparison to customer preferences.

Currently, the FDA lists courmarin among "Substances Generally Prohibited From Direct Addition or Use as Human Food", according to 21 CFR 189,130 FDA. Cassia cinnamon contains high levels of coumarin and large amounts should not be consumed. Relatively low doses of coumarin can cause liver damage, if consumed for a few months, especially in particularly sensitive individuals. In minor cases, this can cause an elevation of liver enzymes in the blood, and in severe cases, inflammation of the liver, which manifests as jaundice. The effects are reversible.

Ceylon cinnamon contains, at the very most, trace amounts of coumarin, which are safe. In food preparation, Ceylon cinnamon is the healthy choice that adds quality and flavor. Ceylon cinnamon has been one of the oldest and most widely used natural remedies for reducing blood glucose levels. The phytochemicals contained in the bark of Cinnamomum trees have the ability to enhance insulin signaling and facilitate glucose uptake and storage by the cells of the body. However, there is insufficient evidence to support the use of cinnamon for glucose control in diabetics. Another characteristic of cinnamon is its anti-microbial effect, which inhibits the growth of fungi and yeast.

True cinnamon names: Cinnamomum verum or Cinnamomum zeylanicum. Ceylon was the former name of Sri Lanka until 1972.
Cassia cinnamon names: Cinnamomum loureirli, or Vietnamese cinnamon. Cinnamomum burmannii or Korintje cinnamon. Cinnamomum aromaticum or Chinese cinnamon.

History: True cinnamon and cassia have been known from antiquity. True cinnamon was imported to Egypt as early as 2000 BC, while cassia came from China. The Bible mentions the spice many times. Sweet cinnamon and cassia were both used in holy anointing oil. Cassia was primarily used as a perfume, scents, incense and part of the ketoret (an important component of the Temple service in Jerusalem. Ceylon was given as gifts to monarchs and offered to gods.

Organic Ceylon Cinnamon
Nutritional information:
2.1 teaspoons (10g) of ground cinnamon contains.
24.7 calories, 12g fat, 8.06g carbohydrates (of which - 5.31g fiber, .2g sugar) and .4g protein

Storage Tips: Like all other spices, cinnamon looses its strength over time. Store cinnamon in air-tight containers, in a cool place, away from any moisture, heat or sunlight. Racks above the stove or near a window are not good choices. Refrigerating spices in containers that are not air-tight is not recommended due to the high humidity level in refrigerators. Large quantities of spices store well in air-tight containers in the freezer. The shelf life of cinnamon that is properly stored is 4-5 years for cinnamon sticks and 2-3 years for ground cinnamon.

Allergen Info: Good Manufacturing Practices are used to segregate ingredients in a facility that also processes egg, wheat, soy, tree nuts and milk ingredients.

Salt well

Two kinds of salt - Celtic Sea Salt / Real Salt vs Sodium Chloride

I was aware as a child that my grandmother and my great-grandmother had very different forms of salt in their respective kitchens. My great-grandmothers "salt well" contained "rock salt" back then, with large gray crystals. Grandma's "table salt" was pure white and flowed easily through small holes in the metal lid that topped a clear glass shaker container on her kitchen table. I didn't understand the difference then, but I did notice that there was some discussion and controversy over it. Later, I discovered the difference.

A bit of history The Native Indians valued salt as essential to sustain life and traveled great distances to gather deposits that were left on the shores of oceans and lakes.

Such pilgrimages required purification of the body and mind, and were taken very seriously. So sacred were these sites that, if warring tribes met there, they would put down their weapons and honor the salt.

Salt was also used for ceremonial rites, in addition to it's culinary uses.

The importance of salt was also understood by people in early America, as whenever they went to town for supplies, a bag of salt was always on the list.

Celtic Sea Real Salt

Real Salt is essential to health and life

Our ancestors recognized the value of the life-giving and healing qualities of salt. The body hungers for "real salt" as part of our instinct. Salt from the sea is the most complex combination of 92 essential minerals on the planet. Its composition is virtually identical to the mineral makeup of our body fluids and provides the identical natural balance of bioavailable trace elements and macro-nutrients that are able to restore our internal seas.

Truly natural salt, sea salt from the oceans, has the most exquisite taste. It is obtained by using only the simple, natural processes of wind and the sun to dry sea water. It is the lowest in sodium and the richest in precious beneficial elements.

Real salt is wet! All of the essential trace elements and macro-nutrients stay within the salt crystal only as long as the salt retains its moisture. The moisture-retaining part of sea salt is dependent upon the magnesium salts contained within the crystals, and are highly water retentive. Moisture assists in the transfer of the trace elements and macro-nutrients from the earths oceans to our internal oceans.

Real salt is not crushed! It retains its light gray cube shape, which defends the integrity of the natural elements by exposing the least amount of surface area, so water and oxygen cannot penetrate the natural cubic structure and alter it's components. However, once broken, the salt's surface area increases and invites rapid oxidation and dehydration. Unrefined sea salt contains moisture that you can see has settled at the bottom of the clear plastic packaging it comes in.

Storage and use: Real salt is best kept in a glass or ceramic container with a loose fitting lid, like a salt cellar or salt box. It is best to mix the contents at the top of the bag or container with the wet contents at the bottom to even out the moisture content before use. Celtic Sea Salt easily dissolves in the moisture of food and is best added near the end of cooking. If added to food just before eating, it enters the body in a non-iodized form, which lessens some of its advantages.

(Luke 14:34 Salt is good, but if salt looses it's flavor, how will it be seasoned? It is neither fit for the land or the compost pile, but to be thrown out.)

Reference: Sea salt's Hidden Powers By Jacques de Langre, PhD. The Bible and the American Indian Museum in Washington D.C.

Refined salt - Sodium Chloride

Refined salt was the result of industry's demand for a chemically pure sodium chloride, which was needed for the manufacture of chlorine and plastic, as well as metallurgical and atomic energy uses. Salt makers profited from selling several of the minerals elements that they removed from the salt, separately. In addition, they sold the public on the idea that this white "table salt" was cleaner, purer and looked better presented in an easy to use "salt shaker", but few people knew that refined, pure sodium chloride is a poison.

Most of the salt that is purchased today has been harvested mechanically from salt deposits in the earth, with heavy machinery. It has traveled through metal pipes, been exposed to high heat in order to crack it's molecular structure and strip away its essential nutrients. Then it is further assaulted by chemical additives to make it flow freely, non-caking agents, bleached white and iodized. Today's refined white table salt is artificial and contains only 2 essential minerals; sodium and chloride, nothing more.

Mineral Supplements: Man attempts to return these lost trace elements and macro-nutrients to their diet by using synthetic or inorganic forms as substitutes for the real thing, but the end result is poorly utilized and unbalanced. There is a narrow measurable difference between what is essential and what is toxic. It is not enough to have the proper quantity and ratio of needed nutrients in the diet. These trace elements must be active and capable of being metabolized. The absence of properly utilized trace elements causes many of the normal functions of the human body to be inhibited or stop working all together. This leads to deficiencies that allow illness to become established, which begins a vicious cycle of even greater nutritional deficiency and the loss of immune response, allergies and many serious health problems.

The presence of bioavailable trace elements and macro-nutrients gives the body the ability to restore it's own biochemical balance. Unrefined ocean salt completes the requirements of essential elements in precise dosages that are balanced naturally, supplying trace elements and macro-nutrients that are virtually unavailable from the plant world.

Vegetables



jerusalem artichoke raw

Jerusalem Artichokes

A tuber that looks nothing like Globe Artichokes. If you are fortunate to find them in your local organic market between October and March, I think you will find that they are worth the $4.99 per pound that I pay for them. I purchase as many as I can get my hands on. It feels like I am robbing the bank in the produce isle. LOL After washing them thoroughly, I cook them in a crock pot on low for hours to preserve their good nutrition, and freeze them in serving sizes. This enables me to enjoy their unique, delicate, nutty flavor all year. Since I can't have potato, they make a more than satisfactory substitute for me. This is one of the ways I pamper myself.

Jerusalem Artichokes help to build the blood, stimulate the growth of beneficial bacteria in the intestines and aid motility. They lower blood pressure and cholesterol. One cup of sliced artichoke has 100 calories. It is a good source of inulin for diabetics and an excellent food choice for those with gluten allergies. They are a non-starchy substitute for potatoes and an excellent source of iron.

Jerusalem Artichokes contain calcium, magnesium, vitamins C, B, E, fiber, lipids, amino acids and valuable phytonutrients. They also contain the highest known natural level of fructoglicosaccharides (FOS). FOS cannot be digested by the human body, but move to the colon where they feed beneficial bacteria. In turn, the friendly flora promote health by inhibiting the growth of toxic bacteria in the colon that has been linked to high blood pressure and cholesterol levels, as wall as carcinogens and decreased immunity.

Select tubers that are firm and clean, and free of blemishes. The skin should be glossy and tan in color, with no sign of green. Choose tubers with the least amount of knots and show no signs of sprouting.

Jerusalem Artichokes can be kept dry and stored in the refrigerator, in a plastic bag with a paper towel, for up to two weeks in the crisper drawer. Most of the nutrients are just beneath the skin, so was gently with a vegetable brush under cool running water before use. Cut them into chunks for soups, stir fry, sliced raw into salads, or baked and served like potatoes.

okra raw

Okra

This unusual looking vegetable is the "gumbo" that you find in Cajun recipes. As the pods cook, they produce a gelatinous or slimy substance that is not as noticeable when added to rice dishes or soups.

Medicinally, okra has many wonderful health benefits. Okra helps to prevent constipation, and to relieve intestinal disorders, including inflammation, spasms, colitis, diverticulitis and stomach ulcers. It lowers blood cholesterol levels, and inhibits the formation of plaque in arteries.

The nutrient content of okra cannot be overstated. With only 74 calories per cup, it is high in calcium, iron, magnesium, phosphorus, potassium, copper, zinc, manganese, selenium, vitamins A & C, B vitamins, folate and phytonutrients.

Fresh okra is tender and moist, with a "peach fuzz" covering. They should be a bright green. Choose smaller pods, as the larger ones tend to be tough and fibrous.

You can store okra in the refrigerator crisper compartment for up to 3 days, but they are best used or frozen sooner than later, of course.

To prepare, wash the pods in cool water and remove the cap with a knife. Cut each pod into slices for stir-frying or sautéing. You can reduce the gelatinous consistency that cooking produces by leaving the cap on and not cutting into the pod, but cooking the whole pod in tact. Okra is less gelatinous when prepared with an acidic vegetable, like tomatoes.

I enjoy this vegetable with rice, some Celtic Sea Salt and herbs to add a bit of flavor. Sea salt helps to break down the fibers of vegetables, making them easier to digest.

Fruits



wild blueberry bush

Blueberries

These nutritious and delicious berries grow on shrubs native to North America and grow wild in the Northeastern region of the US, and are raised commercially in New England. Commercially grown blueberries are more available, but less nutritious than those that grow in the wild. The wild blueberry contains less sugar and more vitamin C than the commercially grown varieties.

Blueberries possess wonderful curative powers.
* They purify the blood
* Have antiseptic qualities
* Are a tonic for the kidneys
* Help block kidney stone formation
* Promote bladder health
* The leaves of the blueberry bush make a tea that is useful for the treatment of diabetics, because they are rich in manganese; a mineral that is necessary for carbohydrate metabolism.
* Blueberries also help to normalize blood sugar levels.
* Blueberries are best known for their antioxidant benefits, which scavenge for free radicals in the blood stream.
* My favorite thing about blueberries is that they are the richest source of a bioflavonoid known as anthocyanoside, which is a pigment that gives blueberries their "blue" color. The anthocyanoside pigment replenishes the visual purple needed by the rods of the retina in the eye to absorb light as it passes by the eye and enters the retina, which makes vision possible. Perhaps this is why the creatures of the forest that depend on these berries for food, like bears, birds and deer, have such extraordinary vision.

Anthocyanosides also strengthen the walls of blood vessels, especially the tiny blood vessels of the eyeball. Eating blueberries often may help to improve almost every visual disturbance, including nearsightedness, farsightedness, macular degeneration and poor night vision. Exposure to bright light depletes visual purple and it must be replaced for vision to remain normal. Symptoms of visual purple deficiency include, night blindness, sensitivity of the eyes to bright light at night, tired feeling or heavy eyes, spots before the eyes, and/or blurred vision.

To liberate the fat-soluble nutrients in blueberries, combine them with a source of fat, like whole milk yoghurt.

Do not buy blueberries that are wilted or moldy. The season for fresh blueberries is short and fresh blueberries spoil quickly, so use them soon after purchasing or freeze them. Frozen blueberries are available year round. I prefer to purchase the Wild Blueberries that are already frozen.

Pick wild blueberries

Picking Wild Blueberries is a mountain top taste experience.

Fresh figs

Figs

I know of no better aid for digestion, relieving hemorrhoids and chronic constipation. They kill bacteria and roundworms in the body. Figs help to lower blood cholesterol and are good for the thymus gland, immune system and respiratory system. They contain high amounts of calcium and phosphorus, which is helpful to build strong bones.

One medium fig contains 37 calories, soluble fiber, 18 mg calcium, .18 mg iron, 8 mg magnesium, 7 mg phosphorus, 116 mg.potassium and other minerals, vitamin A, B’s, lipids and amino acids, as well as important phytonutrients.

Select fresh figs that have a rich color, are firm and unbruised with the skin in tact, not moldy, do not smell sour. Black Mission Figs are the most popular, but the greenish-yellow skinned Calimyrna and Kadota figs are just as nutritious and tasty.

Ripe figs must be refrigerated and used within a day or two or frozen. Don’t let them sit in water or juice, as this will introduce bacteria and cause them to spoil quickly. Unripe figs can be placed on a paper towel and kept at room temperature, away from heat and sun light, until fully ripe. Turn them frequently as they ripen.

Wash figs under cold water and remove the stem with a knife. Fresh figs are a taste of heaven, so take your time and let your taste buds rejoice in the delicious taste of every bite.

When I purchase fresh figs, generally between July and October, they usually come in a nice "egg carton" style clear plastic box of about 6-8. I go to the produce manager and ask him when figs will be on sale to order 54 packages for me, which come in a case of 6. When they arrive, I immediately go get them, so I know they are fresh. Since figs spoil very quickly, I wash them the same day. I insert the box of figs into a 2 gallon zip close freezer bag, which conveniently holds 4 cartons and stacks neatly in the freezer. This way I can enjoy fresh figs from the freezer all year long.

Freezing figs