WHOLESOME RECIPES

WHOLESOME RECIPES
for Your Kitchen and Home

COMPILED

BY

A M A N DA K A A K E

God has given us and the nutritious foods nefits from Getting the health be a journey of whole at will help lead you on cookbook th d enjoying them too! A as well as cleaning an scrumptious recipes u will find food type cooking. Yo joy the ride! body care recipes. En

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health



enjoyment

Welcome to the first “printing” of my new cookbook!

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first of all want to welcome you to my first official cookbook. While in pdf format, I’m still very excited I get to share this with you. The inspiration for this cookbook came from a growth spurt my eldest son had. I just knew there had to be other people out there who wanted healthy/hearty meals and snacks just as much as we did. I did not however want to sacrifice taste. I have contacted several family members and friends to contribute recipes to this cause. It is my hope that while this is the first copy, I’ll have many revisions in the future when new and scrumptious recipes come to our home. My views on health. Everyone has their own view of what true health is. I have found there will always be extremists. I too tried to be an extremist, however the financial cost and the well being of my marriage got me out of that rut quicker than I realized it would. My goal now is to eat as many foods as possible in their natural state. If my family wants a treat, I try to make it homemade with as few refined ingredients as possible. I did however try to keep the focus of this cookbook away from refined foods

My wonderful husband and myself just after he had finished up bike camp for the year. I was so very excited to have him back in my arms after about a week of him being gone and myself alone with the kids.

which means it is my goal for you to not be able to find a recipe that has refined sugar or cream of soup in it. As funny as it may seem, those two ingredients are found in so many of the recipes you find today in many homes. I have also tried to keep things as simple as possible while providing you with little tips I’ve learned along the way. I have truly learned to take advice

from people who have been there, tried that. It saves me a lot of time and heartache. I hope you find the recipes here-in to be as great in taste as what our family does. Here’s to a new year and a healthier you!

Eating Local and Organic
I am astounded at the organic/healthy products that have come to market since I was a little girl. I remember my great aunt eating and serving “health food” and to be honest, it did not taste all that wonderful. We now have so many options available and more budget friendly than they used to be. Can I recommend that you always eat organic and local foods? If you can fit it into your budget and you have not made this an idol in your life; that’s great! However, for the average american family, this is just not feasible on the budget. I would encourage you to try to purchase organics that are on the dirty dozen list (to your left). I would also encourage you to grow your own produce and purchase locally when possible. If you cannot purchase local produce, make sure to at least use a veggie wash. There are so many co-ops and other ways to save money. You’d be surprised. Please feel free to contact me for more ways on saving money on this journey of your life. mandikaake@gmail.com

The Dirty Dozen List - you have to check this out if you haven’t seen it before. Local Harvest - Find local produce. Eat Wild - Find local meats and dairy products.

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My fa vorite s Local Business:
Turtlebee and Honeytree Farms This lovely farm located in Howell, Michigan has been our favorite since we started our natural journey. They offer free range meats, cheese, butter, raw milk, raw honey and more! They are also just starting a Farm Sharing Program. Contact Kathy and Tim at 810-266-4880 http://www.turtlebeefarms.com/

Online Businesses:
Mountain Rose Herbs I LOVE this company! They offer bulk dried herbs, seeds for planting and more. You can find how to videos of theirs on youtube. You can contact them at 1-800-879-3337 http://mountainroseherbs.com/

Favorite Chain Stores:
Whole Foods Trader Joes

Products:
Acidophilus - Contact me Agave - Wholesome Sweeteners Baby Bath - California Baby Bragg Apple Cider Vinegar Candy for kids - Yummy Earth Cereals - Mother’s Peanut Butter Bumpers Coconut Oil by Nutiva Crackers - 7 grain - Kashi Dishwasher Detergent - Seventh Generation Dryer sheets - Melaleuca Female Comfort - Contact me Feminine Care - Seventh Generation Homeopathics - Hylands Kids tooth gel - Weleda Laundry Detergent - Trader Joes Liquid Mint Chlorophyll - Contact me Milk alternative - Almond Breeze Papaya Enzymes - American Health Purely Decadent Coconut Milk Ice Cream Rhino chewable kids calcium Silver Shield - Contact me Simply Organic Spices Soaps - Kiss My Face and Burt Bees Spry Xylitol gum Teas - Traditional Medicinals and Yogi Toothpaste - NSP Contact me Yogurt - Stoneyfield

The Bulk Herb Store Again, another one of those “I love” Thomposon Creek Turkey Farm places. Shoshanna does a wonderful This business is a deli on one side and a job in her videos on their online site restaurant on the other. They currently explaining basic herbal preparations have two locations. They offer free and more. The Bulk Herb Store sells a range whole turkeys cooked or uncooked. wide variety of high quality dried herbs Both locations are in Flint, Michigan. as well as favorite family herbal Contact them at 810-234-54444 combinations. You will also find a dvd http:// called Making Herbs Simple, books and www.thompsoncreekturkeyfarm.com/ more on their lovely website. You can contact them at 1-877-278-4257. Wild Farm Foods - formerly O-Jib-Wa http://www.bulkherbstore.com/ in Burton, Michigan. The only thing missing here is a bulk Vitacost herb section. While small, this unique The reason why I love Vitacost so little store has everything from remedies, much is that they offer many things you refrigerated products, canned/boxed can find in the health food stores at a goods and so much more. fraction of the price. You can visit Contact them at 810-744-2406 them at vitacost.com Manna Plus - Herbalist Ann Wade I feel God truly put Ann and Mindy in our lives. At a time when my daughter’s health was in continual decline, through these two women, God allowed my daughter to be healed. Located in Waldron, Michigan. Contact them at 517-567-4364 http://www.mannaplus1.com/ Nature’s Sunshine Last but definitely not least is my herbal remedy store of choice. I have found their products by and large to surpass anything I’ve found to date. To find out more about NS products, getting them wholesale and more, contact me. (contact info below)

Books:
The Chemical Free Lawn by Schultz The Complete Guide to Homeopathy by Dr. Andrew Lockie and Dr Niccola Geddes The Encyclopedia of Country Living by Carla Emery The Holistic Herbal by David Hoffman Nourishing Traditions by Sally Fallon The Raw 50 by Carol Alt Treat Your Child the Natural Way by Amanda Cochrane

For more information on what you’ve seen in this book, recipes questions/ suggestions and more, contact me at mandikaake@gmail.com

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WHOLESOME RECIPES

APPETIZERS
appetizers s t a r t e r s 

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Party Planning Tips
- Make dips ahead of time. - Pre-slice or chop and veggies,meats and fruits you possibly can. - Decorate the party area as soon as you can. - Set out all serving dishes and utensils the night before. - Have some music playing in the background - I love beautiful instrumental. It’s great for setting a mood. - If possible, make beverages ahead of time. - Using disposable dishes makes for fast and easy clean up. - Balance out the number of dishes that need to be in the oven or refrigerated. Having all hot/baked appetizers will send you into a frenzy when guests arrive. - Try to have an assortment of flavors and colors. This not only makes the look of the party food exciting, but it also gives you varied vitamins and minerals in the food you’re eating. - Label items that have possible allergens in them. - Label items that may be unknown to the guests.

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MANGO SALSAo u t . c o m /
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The first time I had mango salsa I fell in love. I just couldn’t get my mind around fruit in salsa - then I tried it.
appe tizers - l e t ’ s g e t s t art e d
lanning a party can be so much fun! I just love having company over but sometimes get bogged down in all the ideals of preparation. One thing that has helped me tremendously is making a list of foods we want to eat, the groceries needed for them and last but not least, a scheduled list of what needs to be done and when.

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My idea of appetizers has definitely changed in the past 10 years or so. I used to think it was all fatty, cheese filled, fried foods. I’ve since discovered so many wonderful recipes that are used for appetizers and most of them are not even hot!

Simple is almost always better. Of course there’s the occasional recipe that takes lots of time, effort and $$ that tastes amazing. However, by and large it’s the simple recipes that pack a great flavor. Just remember, higher quality ingredients really do taste better and can make a good dish great by just making sure you have high quality ingredients.

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drained 3 T.Place chicken wings in crockpot. cumin 1/2 t. then put them in a crockpot with the hot sauce and butter. 4. stir and let sit a bit. Hummus by Heather Ekstrom Ingredients: 2 1/4 cups cooked garbanzo beans. olive oil and sumac. 2. This would be great for lunch. Garnish the edge of a serving dish with the parsley. can of garbanzo beans/chick peas.Sprinkle with chives and cheddar cheese.Cook on low till the chicken almost falls off the bones. 3.softened Directions: 1. appetizers or a snack. coarsely chopped 1/4 green bell pepper. Process all of the ingredients.To store. Mango Salsa by Amanda Kaake Ingredients: 2 fresh mangoes. 3. just add in a bit of butter to the hot sauce. Hummus by Ruth Dec Ingredients: 1 15 oz. Another option is to mix some salsa in with the cream cheese and spread that right on the tortilla shell. It’s a HUGE time and mess saver. 2. the parsley. or lemon or lemon juice 5 . adding additional water as necessary. tahini 1/4-1/2 c. Combine all ingredients in food processor and blend thoroughly. garnish olive oil sumac and paprika for garnish Directions: 1.Chicken Wings by Amanda Kaake This is a recipe my family on my mom’s side used to make almost every year. Tortilla Roll-Ups by Amanda Kaake Here is another change in something that my family used to make all the time. 6.any flavor Deli meat of any kind Cream cheese Chives . Place the hummus in the middle of the dish. sea salt finely chopped parsley. to form a smooth. wrap in saran wrap individually and refrigerate. Mound the reserved garbanzo Mandi’s Dipping Sauce for Bread by Amanda Kaake Ingredients: 1/2 cup good extra virgin olive oil 3 crushed garlic cloves 1/8 teaspoon crushed red pepper 1/4 teaspoon sea salt pepper Directions: 1. 4. except for tablespoon of the garbanzo beans.Whip the softened cream cheese just a bit. diced 1/4 cup crushed pineapple 1/4 red bell pepper. Store any unused sauce in refrigerator. 1/4 cup lemon juice 2 cloves garlic 1/4 cup sesame tahini sea salt to taste Directions: 1.If you cannot find wing sauce. Put all ingredients in bowl. 3.Leave whole.Pour a whole bottle of wing sauce over chicken. 2. They would bake the wings in the oven first.optional Cheddar cheese Salsa Directions: 1. I like to do things a little different. minced finely 2-3 green onions chopped finely 2 teaspoons fresh lime juice. Arabic custom is to pour a small amount of olive oil over the top as well as a sprinkling of sumac and/ or paprika. 3. cut in half or smaller pinwheel pieces. in a food processor and add water to just below the level of the garbanzos. Cream cheese Stuffed Dates by Amanda Kaake Ingredients: dates cream cheese . 2.Lay a thin layer of deli meat on top and roll up. drained well.Spread each tortilla with cream cheese. Process. bread or vegetables.Slice each date in half and remove the pit. 5. beans in the center of the hummus with a few leaves of parsley. 3. fresh squeezed lemon juice 1 clove garlic 1/8 t. Serve with crackers. thick paste. My changes provide more of a protein kick. coarsely chopped 2 tablespoons extra virgin olive oil 1 clove garlic.Dip in salsa. 2. 2. Ingredients: Tortilla shells .Stuff each date with cream cheese and serve. Add salt to taste. Ingredients: Hot sauce/Wing Sauce Frozen chicken wings Directions: 1.

Mash 1 avocado and mix in 1 Tablespoon organic salsa (we use Meijer). 4. 2.com/ Ingredients: 5-6 firm tomatoes. Serve with toothpicks or Hors d'oeuvres forks. cilantro. pineapple and green peppers. 6. Taste and re-season if necessary. to taste Cumin. 3. Remove from skillet and slice into triangles. Season with sea salt and freshly cracked black pepper. Brown meat balls in your grease of choice. sea salt and fresh cracked pepper in a food processor or blender. Heat the olive oil in a skillet over medium heat. rub the raw garlic clove on each slice of baguette. shredded 2-3 tbsp fresh cilantro.1/2 teaspoon red pepper flakes (optional) salt and pepper (to season) Directions: 1. 3. to taste Sea salt and freshly cracked black pepper.blogspot. 2. soy sauce 1/3 cup chopped green pepper 1/3 cup brown sugar Directions: 1. vinegar and soy sauce. and shallots with a drizzle of olive oil and balsamic vinegar to taste. cut the basil into small ribbons and finely dice the shallot. seeded and deveined (unless you want it spicy) Sea salt and fresh cracked pepper to taste Directions: 1. cornstarch 1 cup pineapple tidbits (reserve syrup) 1/2 cup vinegar 1 tbsp. Season with sea salt. Serve topped with avocado and corn salsa. 6. Heat a large pot of water until boiling. Once you remove the bread from the oven. Cook until thickened.blogspot. cut into very small ribbons (chiffonade) 1 small shallot. salt 1/4 tsp. Other Ingredients: 1 tsp olive oil 1 red onion. Puree until thoroughly mixed. diced very small 5-6 basil leaves. 3. Chicken. Once the tomatoes have cooled. remove stem. to taste Chicken mixture Black beans. jalapenos. Line a baking sheet with the baguette slices. Shape into balls. rinsed and drained Mexican blend of cheese. stir in reserved syrup. ginger 1/4 cup milk 2 tbsp. Add the onion and cook. Mix the tomatoes. gently peel off the skin. Add the tomatoes and boil for 10-15 seconds. salt. basil. 2. egg. Layer the tortilla with a bit of sour cream. to taste Drizzle of balsamic vinegar. to taste Combine all ingredients and mix thoroughly. 5. Cook for an additional 2-3 minutes. 4. Add mead balls. Guacamole by Amanda Kaake Ingredients: avocado organic salsa (we love the Meijer brand) Directions: 1. 2. Black Bean and Caramelized Red Onion Quesadilla by Pam taken from fortheloveofcookingrecipes. then gently cut an X on the bottom of the tomatoes. green onions. caramelized onion and cheese. Enjoy! Bruschetta with Tomato and Basil by Pam taken from fortheloveofcookingrecipes.com Ingredients: 10 fresh tomatoes 2-3 green onions 2-3 cloves of garlic Handful of cilantro 2 jalapenos. Simmer about 30 minutes. Place tomatoes. shredded Flour tortillas 6 . Set aside. ginger and milk. lean ground beef 2/3 cups bread crumbs 1/3 cup minced onion 1 egg 1 1/2 tsp. Enjoy Mom's Salsa by Pam taken from fortheloveofcookingrecipes. 4. Enjoy. black beans. 5. Dice tomatoes very small.blogspot. Remove from water and put into an ice bath. chicken or pork! Sour cream Avocado and corn salsa Sweet and Sour Meatballs by Jennifer Dugan Ingredients: 1 1/2 lbs. Serve with chips or over grilled tuna. 8. Serve with fresh tortilla chips. to taste Sea salt and freshly cracked pepper. chicken mixture. to taste. Cook in a dry skillet over medium heat until lightly golden brown. Mix meat. sliced Sea salt. Preheat the oven to 400 degrees.com/ Chicken Ingredients: 2 cups of roasted chicken. onion. sliced into thin slices Directions: 1. salmon. 5. to taste 1 clove of garlic 1 baguette. chopped Juice of 1 lime Garlic powder. about 2-3 minutes. chopped 2-3 tbsp sweet yellow onion. garlic. Toast the bread for 4-5 minutes on each side. 2. stirring occasionally for 20 minutes or until onion is caramelized. Mix cornstarch and sugar. finely diced Drizzle of olive oil. I sometimes like to add in some fresh lemon juice as well. Directions: 1. Mix together all ingredients in a bowl. Letting it sit in the refrigerator for a few hours lets the flavors combine and makes the salsa taste even better. 7. Clean tomatoes. breadcrumbs. 5. 2. Scoop a spoonful onto each baguette slice and serve. 4. then flip over. 3.

thawed and drained. Watch carefully. Sprinkle the hummus with the chopped parsley before serving. puree the chickpeas. Preheat oven to 400 degrees. 3. and salt. cumin. red peppers. Spinach Artichoke Dip by Beka Mulder Ingredients: 2 cups parmesan cheese 1 box frozen chopped spinach. garlic. Bake for about 7 minutes or until light brown and crispy. minced Directions: 1. 3.) 5. 4. 2. drained 1 (4 ounce) jar roasted red peppers 3 tablespoons lemon juice 1 1/2 tablespoons tahini 1 garlic clove. Serve with crackers or toasted bread. lemon juice. Cut each Pita bread into 8 triangles and place on lined baking sheet. Pita Chips by Beka Mulder Ingredients: 12 pita pockets 1/2 cup olive oil 1/2 teaspoon black pepper 1 teaspoon garlic salt 1/2 teaspoon dried basil Directions: 1. spinach and artichoke hearts. combine rest of ingredients. In an electric blender or food processor. 4. In a small bowl. Brush each triangle with oil mixture. Combine remaining ingredients and mix with spinach mixture. 5. minced 1/2 teaspoon ground cumin 1/2 teaspoon cayenne pepper 1/4 teaspoon salt 1 tablespoon chopped fresh parsley Directions: 1. Preheat over to 375 degrees. Transfer to a serving bowl and refrigerate for at least 1 hour. 5. and slightly fluffy. 6. tahini.Sweet Spiced Roasted Red Pepper Hummus by Beka Mulder Ingredients: 1 (15 ounce) can garbanzo beans. 3. 2. 1 14oz can artichoke hearts drained and chopped 2/3 cup sour cream 1 cup cream cheese 1/3 cup mayo 2 teaspoons garlic. until the mixture is fairly smooth. 4. Process. 7 . they burn easily. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses. using long pulses. Bake for 20-30 minutes. (The hummus can be made up to 3 days ahead and refrigerated. cayenne. Return to room temperature before serving. Mix together parmesan cheese. 2.

you too can make your own safer. in one handy container to make cleaning around the house a snap. Instead of purchasing paper napkins week after week. You can spend very little to a lot of money on these. english ivy. You will no longer need several cleaning bottles just for one room.. You can also get a tax receipt for this. Can you really make your own cleaners and still disinfect your home? You sure can! Read on my friend. dry your clothing outside.drier sheets. You only need a few different combinations that will be good for cleaning several areas of the house. However.. spider plants and boston ferns. The problem came in when the prices for the products started going up and I could no longer in good conscious afford them. grow these potted plants chrysanthemums. You can make them or purchase them. I used an old 100% cotton sheet that I was going to throw away. It’s so much easier to clean and keep things clean with less clutter. Rid yourself of clutter. This is what led me on my journey to make my own cleaning supplies. With just a few ingredients. I would never in a million years intentionally poison my child. If you can’t seem to figure out how to afford a nice electric air purifier for your home. gloves. but very encouraged to make a change. I immediately started purchasing their products. Put all your cleaning products. What a huge accusation to make. try using cloth napkins. Set your drier to damp dry. 8 . I just cut it into squares and didn’t even bother hemming. I was actually upset at first. It intrigued me a bit at first. For un-paper towels. natural and cheaper cleaning products. A step better. I As I listened to what she had to say. It all happened March of 2004 at the first homeschool convention we had ever attended. This will keep you from having to use one of the most toxic things out there .WHOLESOME RECIPES BEAUTY AND HOUSEHOLD aking soda v i n e g a r  b Gr ips aning T een Cle ANERS HOMEMADE CLE photo credit Try going paperless. It’s become an addiction I try to reign in. I was not only horrified at what I had been doing. read on! cl ea n in g m a de s i m p l e still remember the turning point in our families life when we changed from the more widely used cleaners to more natural and homemade cleaners. How much do you really need? Donate nice unwanted/ unused items to Goodwill. There was a mother at a table full of cleaning products. I used them for a few years and to this day still like the products. etc. but even more so when I saw a brochure that said I was poisoning my child. These were used to soak up grease or clean up spills. I swallowed my pride and slight resentment towards this woman.

Add a drop or so of grape seed extract. 1. Cut a sturdy roll of paper towels in half making two smaller rolls. Apply honey to face and neck. etc. 4. 4.found at health food stores or mountainroseherbs. Directions: 1. mopping the floor. For babies .blend in aloe vera gel 1/3 gel to 2/3 salve. 9 . Add vinegar to the rinse dispenser for the best results. tea tree. Allow to set for 15 minutes. Add in herbs making sure there's plenty of oil in the crackpot. Place coconut oil in crockpot and melt on warm or low. 2. Also. Cover and bring to a boil. 3. Mix 1/2 part vinegar to one part water in spray bottle. cloves. Baby Wipes Ingredients: 2 cups boiled water 1 tablespoon white distilled vinegar 1 tablespoon liquid baby wash/ shampoo 2 teaspoons olive oil 1 drop lavender essential oil Directions: 1. ginger.do not forget to cut the wipes in the opposite direction so they come easily out of the tub.. 2. 3. Cook covered for 2-3 days. While sick. Dishwashing Detergent Ingredients: 1 cup Washing soda 1 cup Borax 1\2 cup salt 1\2 cup citric acid Directions: Mix together and store tightly covered in a Mason Jar. Pour all through a mesh type strainer. rosemary or citrus. As an added boost.Homemade Honey Mask by Amanda Kaake Ingredients: honey Directions: 1.astringent .com 1 tablespoon freshly grated ginger 5 whole cloves 1 cinnamon stick 2 cups water 1 cup honey Directions: 1. Put lid on and refrigerate. make sure to use these up in a timely manor otherwise.. Put berries. Cover and store in fridge to solidify. Spray on face whenever toner is needed. comfrey and yarrow. About 20-30 minutes. they can grow mold.pulls out infection and takes pain away grapefruit seed extract (to preserve) Directions: Carpet Stain Remover I've combined a couple things I saw online and changed some ratios. 2. Turn down to simmer and cook down till the liquid is reduced by 1/2. 5. 2. 2. Use one tablespoon per load. Caution .This can be quite the challenge. Carpet Freshener Ingredients: Corn Starch Essential oils if you'd like it smelling good. 2. All Purpose Cleaner This works good for cleaning the table and counters. .Sprinkle cornstarch on carpet and let sit for 15-20 minutes then vacuum. Turn upside down and soak another 5 minutes. If you're using essential oils. Ingredients: White distilled vinegar Water Directions: 1. Green Salve by Amanda Kaake taken from Shoshanna at The Bulk Herb Store Ingredients: coconut oil dried comfrey . Let cool at room temp. 2. Tea Tree Oil Toner by Amanda Kaake Ingredients: 1/4 cup witch hazel 1/4 cup water 1/4 teaspoon tee tree oil (I use 6-7 drops) Directions: 1. 3. add in essential oils of lavender. Push down berries with spoon to get all liquid out. cleaning the toilet. Burn cream . take up to a tablespoon per hour. sprinkle a few drops in and shake well till mixed. 3. Pour above mixture over paper towels and let soak 5 minutes. This is great for colds and flus. take 1 tablespoon per day. Never allow this to boil. Pour all in bottle and swirl together. washing windows. Strain well and pour in jar.heals from inside out dried plantain . Elderberry Syrup by Amanda Kaake taken from Mountain Rose Herbs youtube. cinnamon stick and water in a pan. To prevent. This is very cool and refreshing.Fill sugar shaker bottle with cornstarch. Put them in an old wipes container. Ingredients: 1/2 cup dried elderberries or 1 cup fresh berries. Pour liquid into a container and mix in honey.calendula. This should last up to 2 weeks. Rinse with very warm water.

add a teaspoon each of baking soda and salt. Metal Cleaner I have not used these but found it online. Use 3oz very warm water and 2 oz shampoo. I used my dishwasher for at least a year before I did this. This will clear most drains by itself. sprinkle baking soda or lemon juice on a soft cloth. vinegar. 2. Spray the shampoo mixture on carpet stains . Scrub with a nice scrubbing brush. I had a very horribly bad clog in our sink. However. It worked great! Ingredients: Laundry Detergent Ingredients: 1 bar fells naptha or castile soap grated 2 cup borax 2 cup washing soda 10 Ingredients: White distilled vinegar Essential oils . and flour. I used this on grape juice and it was the ONLY thing that worked. then scrub.not too much or it will be almost impossible to clean up. I waited till things started bubbling up into the sink and skimmed them out. mix 4 tbs baking soda in 1 qt water. vinegar. .gifor aluminum foil shiny side out. Directions: 1. Mix together and keep in closed container. *Brass or bronze: polish with a soft cloth dipped in lemon and bakingsoda solution. Place in spray bottle and swirl till combined. Let me know if any work for you:) *Aluminum: using a soft cloth. let cool.Place on bottom rack of dishwasher and run a hot. long cycle. then spray with all purpose cleaner. Pour 1/2 cup vinegar down after baking soda. Shake well to incorporate. Use one tablespoon per load. http://www. or olive oil. Furniture Polish I have yet to use this one . *Chrome: polish with baby oil. *Gold: clean with toothpaste.blogger. White distilled vinegar Directions: 1. 2. I would not try it on anything dark unless you do it in an out of the way area.you can find these at health food stores. You may need to spray a couple more times with the all purpose cleaner to get the soap suds out. 2. For copper cookware. *Stainless steel: clean with a cloth dampened with undiluted white vinegar. Bring to a boil and immerse silver. Dump 1/2 cup baking soda down drain. Scrub again and then use a dry cloth to wipe away an excess soap/ water. For stainless cookware. Apply to copper while hot. Let sit for 3 minutes (this is important). This of course will work well on white or cream colored carpets. then wipe clean. clean with a solution of cream of tartar and water. 2. Put vinegar full strength in a spray bottle. then vinegar and skimming things out till it stopped working . sprinkle a lemon wedge with salt. For tougher jobs. Give it at least 24 hours to see full results before moving to a bigger spot on the carpet. I kept repeating pouring down baking soda. and apply using a soft cloth. 2.This actually got 4 year old stains off my carpet! Yippee!!! Ingredients: Very warm water Shampoo All purpose cleaner with lavender essential oil Directions: 1. or a paste of salt.I'm just waiting for mine to run out of what I currently have. 5. Ingredients: 1/4 cup olive oil 1/8 cup lemon juice Directions: 1. *Silver: line a pan with aluminum foil and fill with water. 3. or vinegar and salt solution. *Copper: soak a cotton rag in a pot of boiling water with 1 tablespoon salt and 1 cup white vinegar. my drain ran free. Polish with soft cloth.com/img/ blank. then wipe. This makes over 150 loads for around $4-5 Drain Cleaner Ingredients: Baking Soda Vinegar Directions: 1.Get a 1 cup measure and fill with vinegar.Lavender or tea tree are best Directions: 1.then I took a plunger and with 3 good plunges. Just keep working it with a dry cloth. Carpet Stain Remover #2 for stubborn stains Please remember to do a spot test for this. 4. Mold and Mildew Cleaner Dishwasher Cleaner This is best done once a month as a maintenance. Put into glass jar with mister sprayer . Ingredients: Peroxide Directions: Pour peroxide directly on stain and blot or rub out. Wipe dry using a clean cloth.

Squeeze enough dish soap in to make a paste and stir. 11 .2. Add several drops of essential oil and swirl bottle together.Sprinkle area with baking soda and moisten with water or your vinegar/ water solution. 2. Pour baking soda in bowl. 3. Soft Scrub 2 Ingredients: 1/2 cup Baking Soda Liquid dish soap Directions: 1. Soft Scrub 1 Ingredients: Baking Soda Water Directions: 1. Use full strength on affected area. There is no need to rinse.

I suggest finding the most healthy source of water you can and start with that. Or. if you’re drinking the wrong thing it can have all kinds of adverse affects on your health. nutrients and more. This is great to have for an afternoon snack or a morning pick me up. There are many beverages you can make to really boost your health. helps promote a strong immune system.I know. Visit the Bragg site for more information. Nature’s Sunshine Products makes a great tasting liquid chlorophyl. Kefir is great for adding in good bacteria. Read on to find out how.ToH/I Ec i p e s / e fho e c m R Kefir and Yogurt Kefir is great for good intestinal health even for those who are normally lactose intolerant. Apple Cider Vinegar (ACV) tea is great for many ailments. and usually contain vitamin c among other nutrients and vitamins.especially if you use some of the great add-ins I have listed in the 12 . The body does need lots of water to function properly. Raw Honey Raw honey has great natural antibacterial properties. Boy was I wrong! Your body will still use what you drink for energy. As far as smoothies go. this is not only a fun beverage but it can be very healthy . Ask me how to order some.trry-Fruit-Smoothie Bluebe B E R RY SoM OmO. Doesn’t this smoothie look delicious! You can have a great tasting beverage that’s also great for you. Apple Cider Vinegar Bragg ACV is by far the best on the market . I below recipes. aste http://www. Even too much 100% juice can be bad for you if you’re not careful. Doe s w h a t I d ri n k r e a l l y mat t e r ? used to think that if it was a beverage. strengthens cells and more. So. I’ve tried others.WHOLESOME RECIPES BEVERAGES AND SMOOTHIES Smoothies B e v e r a g e s  erries B Berries Berries are high in antioxidants. You can add in some liquid chlorophyl to water to purify the blood. By itself I don’t find it that tasty but when made into a smoothie it’s yummy! Enjoy! Liquid Chlorophyl Liquid chlorophyl helps promote blood cleansing. are anti-inflammatory. soothe a sick tummy or simply cleanse your body. liver cleansing. be careful and watch what you drink. I can’t begin to tell you all the health benefits this can provide. It’s also very useful for stomach issues as well as morning sickness. I have used it personally to help with seasonal allergies. you weren’t really benefiting or having adverse effects from it.

etc. It’s best to hit this as soon as sickness first starts. ACV Tea by Amanda Kaake This is something you can take daily as a preventative or about 3 times a day when you’re sick.add in water to desired consistency. Blend all ingredients together. peaches. spinach. Pour in pitcher and chill.. Green Smoothies by Amanda Kaake check out rawfamily.. Blend together kefir. flu’s. etc.1 cup crushed ice Fruit Smoothie 3 Ingredients: 2 cups fresh or frozen fruit water a bit of ice if using fresh fruit Directions: 1. 2. In time you can get more and more creative. Additions for smoothies: flax seed or ground flax protein powder royal jelly bee pollen acidophilus Blueberry Smoothies by Beka Mulder Ingredients: 1 cup frozen blueberries 1 cup plain yogurt agave to taste Directions: 1. It’s all about personal taste so add as much or as little as you like. Ingredients for berry smoothies: frozen berry mix frozen banana kefir Ingredients for banana smoothie: frozen banana cinnamon kefir Directions: 1. To start use the smaller amount of acv and honey. romaine. use the larger amounts in the same amount of water.unrefined dry milk powder juice or juice concentrate honey agave nectar turbinado sugar .com I’ve had great experience with them.com for more ideas Ingredients: Greens such as parsley. This has helped us and others with colds. Have fun! Fruit Smoothies 1 by Amanda Kaake Ingredients: 1 cup fresh fruit such as papaya. 2. 3. brewer’s yeast calcium powder vitamin c powder wheat bran coconut oil . To add more flavor or nutrition. etc. Take teas out and add in sweetener to taste. rice. 1/2 cup milk .raw. Put all in blender and blend away. banana. try adding in some of the add-ins below. almond.3/4 cup vanilla yogurt 1/2 . Make ice cubes or popsicles with this..Blend all together . For 2 quarts I use about 4 tablespoons red raspberry leaf and 1 tablespoon peppermint.. Once a taste has developed for it. Ingredients: 2 cups fresh or frozen fruit 1/2 . 2. 2. 1 tablespoon sweetener such as honey. mango. I would recommend purchasing kefir grains from bacteriapimp on ebay. yogurts and ice for your own desired texture. agave or turbinado sugar (optional) Fruit Smoothie 2 Iced Red Raspberry Leaf and Peppermint Tea by Amanda Kaake Ingredients: 4 parts red raspberry leaf 1 part peppermint leaf agave nectar (not the raw) water Directions: 1. Ingredients: 1-2 Tablespoons Bragg Apple Cider Vinegar (this is the best brand) 1-2 Tablespoons raw local honey 8 ounces hot water Directions: 1.cooled raw cacao powder ginger nut butters Kefir Smoothies by Amanda Kaake There are many articles online that tell how to make your own kefir. 4. Let tea leaves steep for 10 .. 3.Pedialyte Clone by Amanda Kaake Ingredients: 2 quarts water 1 teaspoon baking soda 7 teaspoons sugar 1 (1/4 ounce) packet unsweetened Kool-Aid powdered drink mix (optional) 1/2 teaspoon salt substitute (optional) Directions: 1. fruit and other ingredients you choose to put in these smoothies. strawberries. I’ve even added in some raw cacao to my berry smoothies.15 minutes.. Feel free to adjust milks. You can also add other frozen fruits along with the banana. Frozen banana water Directions: 1. 13 .. Stir all ingredients together and sip slowly. It’s that simple. etc. Mix all together well and store in the fridge for no more than 3 days. Bring water to boil. 1 cup frozen fruit such as berries. Add milk to thin out if you need it. laryngitis and more.sugar in the raw green tea .

. To make oatmeal extra special add in some dates or dried cherries while cooking. RITO B R E A K FA S T B U R illing! Yummy and f Breakfast burrito filling can be made up ahead of time and frozen. your body has the largest amount of acid for the day. burrito b r e a k f a s t  eakfast Br Tips The Incredible Edible Egg Hard boil for a quick breakfast Scramble Fry and make into a sandwich Add in meat and cheese and pot into a tortilla shell. Dinner like a pauper. In it.WHOLESOME RECIPES BREAKFAST break the fast. You should always have some kind of protein for breakfast. You will not only have control over the ingredients if they are homemade. Top with vanilla yogurt and fresh fruit for a yummy treat. why not start today! Eat better for a healthier you! 14 . To the right hand side of the page you’ll find some great tips on eating a more healthy and beneficial breakfast. When reheating just add a bit more water or milk. but is also better for keeping your blood sugar under So. I control during the day if you eat the right foods. Make things up ahead of time. Eat breakfast like a king.. Oatmeal Make a raw soaked oatmeal the night before. Eating a bigger meal in the morning vs. Just pop in the microwave and warm for 15-60 seconds. Since you have gone all night while sleeping without food (fasting). but you will have a quick breakfast addition. Ea t br ea k f a s t l i k e a k i ng ! recently took a webinar through Nature’s Sunshine. You’ll find some great ideas in the breakfast recipe section of this book. This makes for a quick breakfast meal on the go. the speaker said something that made a lot of sense. the evening is not only better for digestion. Make ahead warm oatmeal. Lunch like a queen. Muffins Make several dozen muffins ahead of time and freeze.

Transfer to large bowl and stir in fruit. apple juice and vanilla. Mix all ingredients together in a bowl and refrigerate overnight. Stir for 2 minutes to toast. 3.1 teaspoon cinnamon Directions: 1. Bake for 2 hours. Combine the milk and half of the buttermilk with the oatmeal. soy milk. stirring and tossing till everything is well combined. 3. We like to serve ours with maple syrup and cut up bananas on the top. grated 1/2 tsp salt 1/3 cup canola oil 1/3 cup of honey 1/3 cup of apple juice 1/2 tsp vanilla 1/4 cup of dried cranberries Directions: 1. rice milk. oil. nuts. nuts. wheat germ. 2. 2. coconut. Feel free to make extra and freezer for later use. nutmeg and salt. Place in the oven and bake. melted 1/2 . Mix well in a separate bowl. and cinnamon. raw sugar. honey. 3.Bake at 350 degrees for about 35 minutes.com/ 4 cups of oats 1/2 cup of slivered almonds 1/2 cup of walnuts. Preheat oven to 250. The next morning mix in the rest of the ingredients well and let sit 5 minutes. Spread over 2 large baking sheets. whisk together maple syrup.This can be saved in the fridge for at least 4-5 days. 2. Turn down and simmer for a couple minutes. In a large saucepan. seeds and salt in a very large bowl. cinnamon. 2. Remove from oven and cool completely. Serve with milk on top. stir together the oats. brown sugar. Stir gently to combine and cook for an additional 10 minutes. Add the boiling water and reduce heat to a simmer. Add in vanilla and cherry jam. stirring every Raw Oatmeal by Amanda Kaake Ingredients: 2 cups thick oats (old fashioned) 2 cups apple juice or cider 1 cup raw almonds 1 cup goji berry (or other dried fruit) 1 teaspoon cinnamon 1 tablespoon organic vanilla yogurt (optional.Ellie’s Cherry Vanilla Oatmeal from the Food Network Ingredients: 1 3/4 cup water 1 cup quick oats 1/4 dried cherries pinch salt 1/2 teaspoon vanilla 2 tablespoons cherry jam Directions: 1. melt the butter and add the oats. Mix all and spread into 9x13. Homemade Granola by Pam taken from fortheloveofcookingrecipes. Spoon into a serving bowl and top with remaining buttermilk. 3. Heat the oven to 350 degrees.. 2. without stirring. Maple Granola by Shannon Kahler Ingredients: 7 cups oats 1 cup coconut 1 cup wheat germ 1 cup almonds 1 cup peanuts 1 cup sunflower seeds 1/2 tsp salt 1 cup maple syrup 3/4 cup oil 1 tsp vanilla 1 cup raisins 1 cup dried cranberries 1 cup dried apricots Directions: 1. 2. Keep at a low simmer for 25 minutes. The night before you want to make these. mix starter. In a large bowl. vanilla 3 cups fresh fruit or frozen 1 cup nuts Directions: 1. 15 . Pour the liquid mixture over the oat mixture and stir with a wooden spoon until evenly coated. Line a baking sheet with a silpat. In another bowl. 4. Pour the syrup mixture over dry mixture. chopped 1 cup coconut. Oil your griddle or pan with coconut (or choice oil) oil and cook. 4. Cover and let sit overnight.blogspot. 4 eggs 3/4 cup oil 1 cup honey 1 t. Steel Cut Oatmeal by Amanda Kaake Recipe courtesy Alton Brown Ingredients: 1 tablespoon butter 1 cup steel cut oats 3 cups boiling water 1/2 cup whole milk 1/2 cup plus 1 tablespoon low-fat buttermilk 1 tablespoon brown sugar 1/4 teaspoon cinnamon Directions: 1. Store in an airtight container at room temperature. 5. this makes it not raw) Directions: 1. stirring mix after 1 hour. Baked Oatmeal by Jennifer Daggett Ingredients: 6 cups oats 4 t baking powder 1-2 t cinnamon 1 teaspoon salt 2 cups buttermilk. etc. coconut. and vanilla. Combine oats. 6. 3. Cool and cut into squares. Sourdough Pancakes by Amanda Kaake Ingredients: 1 cup sourdough starter 1 1/2 cups warm water 1 1/2 cups unbleached flour 1 cup whole wheat flour 1 egg 2/3 cup milk 1 teaspoon baking soda 1 teaspoon salt 2 tablespoons honey 1 tablespoon coconut oil. whisk together the oil. 2. 4. Spread granola onto the baking sheet. Bring all ingredients to boil. shredded 3 tbsp brown sugar 3/4 tsp cinnamon 1/2 tsp fresh nutmeg. water and flour.

Enjoy. nutmeg 2 cups grated swiss 1 cup chipped or chopped ham 8 eggs 1 1/2 cups milk Directions: 1. I hope you enjoy this as much as I do! Ingredients: 1lb cooked sausage. cookbook 4. In pretty ice cream dish. 4. 16 .Take your 1 pound of cooked meat and divide into 3-4 bags or containers. Add the cranberries and mix thoroughly. Top with cheese. Put bread and butter into a 10 inch (or similar size) baking dish. 3. 5. I personally love a lot.10 minutes for 30 minutes. Serve! Crustless Quiche by Sandi Boothman Ingredients: 2 cups bread cubes 3 T. Pour in frozen mixture and cover with lid.Throw in desired amount of frozen hash brown potatoes. Pour over the above and bake at 350 degrees for 35-40 minutes. Cook till heated through. add in desired amount of onion and peppers. 6. Breakfast Skillet by Amanda Kaake I make this in the mornings because of the ease. turkey sausage or a bit less cubed up ham diced peppers diced onions frozen cubed hash brown potatoes freezer bags or containers Directions: 1.Either in the same pan or a separate skillet. fruit and granola a couple times. add them into the above mixture after they are fully cooked.Serve topped with cheese. cook 6-8 scrambled eggs. If you have done them separately.Next. Blend together eggs and milk. 3. 2. We use the leftovers the next day to make breakfast burritos! Yogurt Parfaits by Amanda Kaake Ingredients: vanilla flavored yogurt . Remove from oven and let cool completely.When ready to use. 2. Store cooled granola in an airtight container for up to 2 weeks. 7. butter 1/8 t. I found I could make a Jimmy Dean copycat much cheaper that tastes better.we like Stoneyfield but fresh would be amazing! fresh or frozen fruit homemade granola Directions: 1.Seal containers/packages and freeze till ready to use. ham and nutmeg. put a bit of oil in a skillet. or until golden brown. layer yogurt.

Some of the following are. While pearl is the most widely used. •reducing the risk of heart disease •reducing constipation Whole grains also provide some great minerals and nutrients such as. hard or soft. In it’s toasted form it is known as kasha. rolled. Rye is a great grain to add variety to diet. One important thing to remember is that grains and whole grains are very different. E D SELLER G E O R G I A N l BaR l eA y . T •dietary fiber •b vitamins •iron •magnesium •selenium Some people do not do well with grains but most people do very well by adding whole grains to their diet. Wh y Brea ds a n d g r a i n s ? he USDA recommends that each adult get about 6 . the hulled is more nutritious. Buckwheat This grain seems to be a love or hate type of grain. There are many benefits to adding whole grains into your diet. This picture was taken from the New York Public Library’s digital section. Buckwheat is generally used in pancakes. quick cooking.1 ounce servings of breads and grains per day. o r g / r a g l http://digit Wheat General varieties include spring or winter. red or white. Whole grains still have the entire grain kernel: the bran. 17 . muffins and biscuits. This makes food containing whole grains much healthier than those without. Barley Most common varieties include pearl and hulled.WHOLESOME RECIPES BREADS AND GRAINS ins Breads  Grains ra ies of G Variet Oats Varieties include oat groats. Rye Bread made from rye tends to be somewhat less dense. germ and endosperm. instant and whole... n y p l . steel cut..

4 Total Fat: 3. Add ingredients in the order given into the bread machine pan. You can hold this dough. Let dough rest for 15 minutes. 3. Combine flour. 2. Add yeast mixture and then gradually add flours.2 g Cholesterol: 0. Divide dough into 15 pieces and shape each piece into a ball.9 g Protein: 3. (On my machine this takes 2 hours). Divide dough into 4 parts and shape into loaves.3 mg Total Carbs: 17. 7. 2. Select the dough cycle and press start. You can cook them longer until they are crisp like a big chip. 4. Place in buttered bowl and let rise until double.com Ingredients: 1 cup of water 2 tbsp of butter. Place 2 inches apart on cookie sheet. Set for a basic bread. honey and salt and mix well. shred the orange peel with a cheese grater.0 mg Sodium: 165. In a large bowl. baking powder and salt. 5.blogspot. Mix every thing together until it is smooth and satiny.7 g Dietary Fiber: 2. 3.com Ingredients: 3 ripe bananas. 6.2 g 5. Place all dough ingredients in the bread machine in the order listed. 3. Place in 4 greased pans and let rise for about an hour. Mash the bananas in a big bowl. On floured surface roll out ball from center into a circle. 4. Roll dough to fit the shape of your pan. Try to get mostly the orange colored peel and not too Whole Wheat Pizza Dough for the Bread Machine by Amanda Kaake Ingredients: 1 1/3 cups water 2 tablespoons olive oil 3/4 teaspoon salt 2 cups all-purpose flour 2 cups whole wheat flour 2 teaspoons yeast Directions: 1. My Best Banana Bread by Jennifer Dugan taken from Hillbillyhousewife. Next. 4. Dissolve yeast in warm water. 9. Once the bread machine stops (it was one and a half hours on my machine). 2. Divide dough into 10-12 equal portions and shape into balls. Wholesome Homemade Honey Whole Wheat Bread by Amanda Kaake Ingredients: 2 envelopes yeast or 4 1/2 teaspoons 4 cups water 1/2 cup butter. 2. This recipe makes two 14 inch round pizzas. softened 1/4 cup molasses 1/2 cup honey 2 teaspoons salt 6 cups whole wheat flour 4 cups white flour Directions: 1. 4. Add more water if needed 1 T at a time. softened 1 egg (hold under warm water before breaking it) 3 1/4 cup of bread flour 1/4 cup of sugar 1 tsp salt 3 tsp regular active dry yeast Directions: 1. Brush lightly with olive oil and add toppings. Mom’s Dinner Rolls by Pam fortheloveofcookingrecipes.Whole Wheat Tortillas by Debi Robbins Ingredients: 2 cups whole wheat flour 1 tsp baking powder 1/2 tsp salt 2 T olive oil 1/2 cup warm tap water Directions: 1. 6. Enjoy. Heavenly Whole Wheat Potato Bread by Amanda Kaake Ingredients: 1 1/8 cup warm water 4 Tablespoons butter cut into pieces 2 cups whole wheat flour 1 cup unbleached flour (not white whole wheat) 1 1/2 teaspoons salt 3 Tablespoons sugar (honey or agave) 1/4 cup dry instant potato flakes 1 1/2 teaspoons yeast Place all ingredients in bread machine in the order listed. 3. 2. Cook on ungreased skillet over medium-high heat on each side about 30 seconds or until puffy. Start dough cycle. combine butter. 8. Preheat oven to 375 degrees and bake 8-10 minutes or until golden brown. 2. 6. Bake in a preheated 450 degree oven for 10-12 minutes. Put in warm tap water 1 T at a time until dough can be gathered into a ball. Brush with butter then cover. Turn onto floured surface and knead until smooth. Grease a cookie sheet. for a couple of hours in the fridge covered in plastic wrap. Number of Servings: 10 Calories: 105. 4. Bake at 375* for 35 to 40 minutes. 6. Once the dough is done remove it from the pan onto a floured work surface. with just the olive oil. let rise in a warm place 30 to 4o minutes or until doubled in size. 3. mashed (about 1 cup) 1 cup sugar 1/4 cup melted margarine or corn oil grated peel of one orange (optional) 3/4 cup orange juice 1/2 teaspoon salt 3 teaspoons baking powder(1 tablespoon) 2-1/2 cups unbleached white flour or whole wheat flour 1 cup chopped nuts (optional) Directions: 1. Add olive oil and stir until well combined. molasses. Knead on floured surface 15-20 times. 18 . Punch down and let rest for a few minutes. This makes a 1 1/2 pound loaf size. Add the sugar and margarine or oil. 5. 5.

Combine buttermilk. Lightly grease large bowl with cooking spray. Remove from the pan(s) and cool. Working with 1 dough ball at a time. cake flour. 6. Using your hands. Turn machine to low and slowly add milk mixture. Meanwhile. 11. Combine flour and next 7 ingredients (through salt) in a large bowl. Add a little more water or milk if you think you need it 7. first in plastic wrap. and egg. cut out rounds and place on an ungreased baking sheet. 5. . Mix flour. 7. and lightly roll each half into ball. gently shape into ball. work the cold butter into the flour until the mixture resembles coarse crumbs. about 30 minutes. vanilla. Remove from the oven and cool briefly before serving. stirring with a whisk. After dough comes together. 5. 10 to 12 minutes. 8. Top and bake till done. 2. and cranberries. 3. turn it off. divide in half. Add the heavy cream and. brush the tops with the melted butter and bake until golden brown. It cooks a little faster in the smaller pans. Add the salt and baking powder. sift together the self-rising flour. Lightly spoon flour into a dry measuring cup. To make the dough: Adjust oven rack to lowest position and heat oven to 200 degrees.To store it. Bake at 375° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately. Whole Wheat. Using your fingers or a pastry cutter. Directions: 1. stirring just until moist. lightly beaten 1/2 cup boiling water cooking spray Directions: 1. Squeeze the orange into a measuring cup. Mix milk. 8. Turn dough onto lightly floured counter. Add nuts. 3. Make a well in center of mixture. dates. Spoon batter into 12 muffin cups coated with cooking spray. raisins. Cover with plastic wrap and place in warm oven until doubled in size. Preheat oven to 375°. Bake at 350° for a whole hour. using your hands or a rubber spatula. and salt in standing mixer fitted with dough hook. Preheat the oven to 475 degrees F and position the rack in the center of the oven. Using a pastry brush. place on a wire rack. When oven reaches 200 degrees. 10. Put the orange peel into the bowl with the banana mixture. salt. Oatmeal and Raisin Muffins by Amanda Kaake Ingredients: 1 cup whole wheat flour (about 4 3/4 ounces) 1/4 cup sugar 1/4 cup brown sugar. and place in greased bowl. (Be sure to press straight downward when cutting the dough – a twisting motion will prevent the dough from rising. heat oven to 400 degrees. sugar. check it after 45 minutes. and then in tin foil. yeast. 6. stir just until the cream and flour come together to form a moist dough. Using a 3-inch round cutter dipped in some of the remaining allpurpose flour.2 tablespoons flax meal 2 tablespoons wheat bran (optional) 1 1/2 teaspoons baking soda 1 teaspoon ground cinnamon 1/2 teaspoon salt 1 1/2 cups quick-cooking oats 2/3 cup pitted dates.much of the white or cream colored part. Into a medium bowl. Turn the batter into a well-oiled 9" by 5" loaf pan. 5. baking powder. about 20 minutes. 6. oil. 9. Mix then add the flour. packed 1. being careful not to over mix! 3. Beat till is good and smooth. and remaining 2 tablespoons oil in measuring cup. 2. increase speed to medium-low and mix until dough is shiny and smooth. 2. 4. The loaf should be brown. level with a knife. and baking soda. Done when knife comes out clean. Add additional juice or water or milk to make up 3/4-cup. chopped 1/3 cup raisins 1 cup low-fat buttermilk 1/4 cup canola (I use coconut oil) 1 teaspoon vanilla extract 1 large egg. To shape and top the dough: Transfer dough to lightly floured counter. Roll out or press into a pie pan or spring form pan. crusty and fragrant when it is done. 4. Stir in boiling water. If you are using the smaller loaf pans. Coat each of two 9inch cake pans with 3 tablespoons oil. roll and shape dough into 9 1/2-inch round and press into oiled pan. Yield: 8 (3-inch) biscuits Pizza Dough by Matt Kaake taken from Cook's Country Ingredients: 1/2 cup olive oil 3/4 cup milk plus two tablespoons warmed to 110 degrees 2 1/3 cup flour 1 package yeast or 2 1/4 teaspoons 1/2 teaspoon salt Totally From Scratch Biscuits by Jennifer Dugan Ingredients: 1 1/4 cups self-rising flour 3/4 cup cake flour 1 tablespoon sugar 3/4 teaspoon baking powder 1/2 teaspoon salt 1/8 teaspoon baking soda 4 tablespoons (1/2 stick) cold unsalted butter cut into pieces 1 1/4 cups heavy cream 1/4 cup all-purpose flour 2 tablespoons melted unsalted butter Directions: 1. Sprinkle some of the all-purpose flour on a flat surface and place the dough on top of the flour. about 5 minutes.) Re-form the scraps of dough in order to make 8 biscuits. Stir in oats. or two 8" by 4" loaf pans. 1/2 teaspoon salt 4. add to flour mixture. 9. Let batter stand 15 minutes. pat the dough into a 1/2-inch thick disk about 8 inches in diameter. sugar. 19 . Cover with plastic wrap and set in warm spot (not in oven) until puffy and slightly risen. Pour this in with the banana mixture. double wrap it.

Bake at 350 degrees for 20-24 minutes or till a knife inserted comes out clean. 1.Banana Tofu Muffins by Amanda Kaake I came up with this recipe by seriously modifying another and hoping this would fit the bill.com/node/ 233 Ingredients: 2 cups water 6-8 cups flour 1 cup sourdough starter (unproofed) 2 teaspoons salt 2 teaspoons sugar. sugar and add flour 1/2 to 1 cup at a time to make a very stiff dough. I purchased some organic raisins. 4. 2. Blend all wet ingredients (including tofu) in food processor.Allow to cool for 2 hours to develop the sourdough flavor. I do need to add. 11. It sure did! These remind me of the Tofu Banana muffins from Whole Foods. 8. Cover and let rise 2 to 2 1/2 hours. http://www. Heat oven to 400 degrees. 5. Punch down and divide in half. Blend till just combined. combine water.Bake for 30-35 minutes. Sourdough Bread by Amanda Kaake Before I post the recipe. 6.3/4 cup raisins Directions: 1. chopped 1/2 . The next day stir in salt. sourdough starter and 4 cups flour. largest raisins I’ve ever had. Let rest till doubled and puffy 1 . 4. I’d encourage you to make sure to purchase organic for this recipe. Loaves should be golden in color and should sound hollow when tapped on the bottom. Fold in walnuts and raisins. Knead till smooth. Add in all dry ingredients with the exception of the walnuts and raisins. Ingredients: 1 1/2 cups whole wheat flour 1/2 cup oats 1/4 cup cocoa powder 1 teaspoon baking powder 1/2 teaspoon salt 1 teaspoon cinnamon 1 egg 2 very ripe bananas 3/4 cup honey 1/4 cup maple syrup 4-6oz firm tofu 1/4 cup melted coconut oil 1/2 cup walnuts. They were the best. Knead till smooth and form into rounds. 2.2 hours. 3. Carefully place a small pan of hot water on the bottom rack of the oven. Mix well and cover with plastic wrap in a warm place for 8-12 hours.thefreshloaf. 9. 12. Place on a greased baking sheet or baking stone and cover lightly.Cut two slashes across the top of each loaf with a very sharp knife. 10. In large bowl. I got 15 muffins. rapadura or other Directions: 20 . 3. I hope you enjoy them as much as we do. Put in muffin lined pan. 5. here’s the link for learning how to make your own wild yeast sourdough starter. 7. a friend of mine got 24.

21 . By leaving little pieces you can add them to cookies and more. if you’re out there and reading this. From raw to cooked desserts. Fruit is generally sweet all by itself. Enjoy fun and healthy dessert recipes without all the guilt. you can have a scrumptious dessert that is healthy for you.reach for raw cacao instead. Life is too short to go without dessert! Fruit Never underestimate the power of fruit. T couple years ago and it was a huge hit. fruit parfaits and more. They can really add a nice addition to baked goods. That’s exactly what I’m going for! Check out the information on the side bar to help assist you in finding just the right ingredients to tweak recipes you already have or make up a new recipe of your own. my friends and I will show you how to make your cake and eat it too! I will be honest.it’s chocolate! I have used this in raw balls. but taste delicious as well. No one could believe that it was healthier. I’ve had a hard time finding recipes that tasted good while being healthier. Sherry. Don’t forget dried fruits either. Divine! Now you really can have your cake and eat it too.WHOLESOME RECIPES DESSERTS  d e s s e r t mmm!! M Dates ! n from here picture take C A R RO T C A K E This little gem is so crazy sweet! By blending them up very fine into a paste you can easily use them as a sweetener in a recipe. Mmmm!! Nuts You would not believe the kind of flavor you can add to a recipe by adding raw or toasted nuts. THANK YOU for the amazing recipe! I made this for a women’s event a Raw Cacao This is a dream come true for me! Raw cacao has so many amazing health benefits. Just a bit of dried fruit goes a long way. By making yummy fruit smoothies. Gre a t in g red i en t s f o r d e s se rt s here are so many different dessert recipes out there that are not only healthy/healthier. My two favorites so far are Tonya’s Raw Balls and the Carrot Cake that was handed down from my herbalist who had gotten it from a woman named Sherry. It’s VERY high in antioxidants among many other things. Forget about using carob powder . smoothies and in place of cocoa in recipes. Best part .

Drop by spoonfulls onto teflex dehydrator sheets or baking sheet. To this mixture add in salt. Stir in carrots. Place all ingredients in food processor and blend until mixed. 25 min. Mix together pb. Sprinkle with Cinn-sugar after removing them from over. 7-9 minutes. Oil pan. 4. 6. Next stir in rest of ingredients. 4. 3. Place each ball onto sprayed cookie sheet. Beat margarine. 3. honey 1 egg 1 1/2 c. Scraping bowl constantly. Beat oil.Slice a thin piece off the bottom of each and place them almost touching in an oven proof dish. Carrot Cake by Amanda Kaake Recipe from Sherry Slider Ingredients: 3/4c oil 1 c honey 2 eggs 2 tsp vanilla 1 c crushed pineapple (including juice) 2 c flour 2 tsp baking soda 1 tsp salt 2 tsp cinnamon 2 c raw shredded carrots 2/3 c chopped nuts 1 c shredded coconut 3/4c raisins (I omit) 8 ounces cream cheese additional honey additional vanilla Directions: 1. Add dry ingredients that are already mixed. Do not over cook 5. Honey Bran cookies: stir 1 cup of shredded bran cereal into batter. baking soda 1/2 t. Stir in remaining ingredients. 3. and raisins.chips or raisins etc. Take off and add peanut butter and vanilla. 3. bake at 350* for 30-40 minutes. Use 9 x 13 pan. flour. If you want you can add mini choc. until smooth. Stir in pineapple. Makes about 50 small cookies. Store in fridge. 5. No Bake Chocolate Cookies by Amy Harmon Ingredients: 2 cups rolled oats 1 cup walnuts 1/2 cup raw cacao powder 3/4 cup maple syrup or agave nectar Directions: 1. Baked Apples by Amanda Kaake Ingredients: 8 large Rome apples. Cookies also freeze well.I didn't use this with mine.Peel off one strip around the center of each apple. 4. 4. 4. 2. 2. and oats. softened 1/2 c. Keep food processor running and add in dates and cacao. chilled or softly whipped Directions 1. 2. chopped Directions: 1. Heat oven to 375. (If it is to thick add a little water) 3. Put into loaf pan and cut or roll into balls. cinnamon Directions: 1. 2. 1/3 cup raisins 1/3 cup slivered almond 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1 fresh lemon rind. Haystack Cookies by Ruth Dec Ingredients: 2/3 cup peanut butter 2/3 cup honey 2/3 cup cold water 22 . pressing each ball together lightly. chopped 2 cups dates. packed brown sugar 1/2 c. washed & cored 1/3 cup granola cereal .Tonya’s Raw Balls/Bars by Tonya Prim Ingredients: 1 cup cashews 1 almonds 1 cup dates 1/2 cup raw cacao powder Directions: 1. Using a tablespoon. 5. Drop by teaspoonfuls onto ungreased cookie sheet. Bake until set and light brown around the edges. honey.Grind the nuts till fine. form balls. Honey Bars: double recipe and bake in a 9x13 pan for aprox. 4. Heat peanut butter chips on stove till they start to melt. Bake at 350 for approximately 20 minutes. eggs. Store in the refrigerator. flour 1/2 t. Dehydrate for several hours at 105 degrees or in oven on lowest setting (not sure for how long). honey and egg in med bowl. 2. 5. Makes 36 cookies. 2. 6. Let stand for 3 to 5 minutes before removing from sheet with a metal spatula. drop on wax paper and refrigerate until cooled. Ruth’s Peanut No bakes Cookies by Ruth Dec Ingredients: 2-3 Cups Heart to Heart (Kashi) 10 oz pkg Sun spire peanut butter chips 3/4 cup peanut butter 1 tea vanilla DIrections: 1. salt 1/2 t. Honey Cookies/Bars by Jennifer Dugan Ingredients: 1/2 c. nuts. Mix in Heart to Heart. 2. 5. vanilla. Icing: Mix honey w/ 8 oz cream cheese and vanilla. coconut. grated 2 tablespoons lemon juice 1/2 cup honey 1 cup apple juice or cider 4 tablespoons butter whipping cream. sugar. margarine or butter. honey and water. 3. Drizzle in a bit of water if it starts to clump together. 1 teaspoon salt 2/3 cup flour 2/3 cup quick oats 4 cups flaked coconut 1 cup nuts.

4 hours.taste like the freezer. mixture together to see if it sticks together or falls apart. beaten 1 teaspoon vanilla 1/4 cup carob powder 3-4 tablespoons hot water Directions: 1.Cover with foil and bake 350F degrees for 30 minutes. Add the flax seeds. roll in nuts.Uncover the apples and continue baking for about another 30 minutes.Grind the nuts in a food processor until they are coarsely chopped. Cook over low heat for 1 minute. If it's too sticky. 4. Cook on low 3 . Bring honey and 1 1/2 cups milk to a simmer in a heavy saucepan over low heat. You can store these (if you can resist eating them) at room temperature for a couple of days or in the refrigerator for a week or more. 6. Popsicles 1 by Amanda Kaake Ingredients: Vanilla or plain yogurt Fresh or frozen fruit Honey or agave Directions: 1. Put your own blend of fruit juice in popsicle molds and freeze. crushed cereal or granola. Stir eggs into hot mixture. etc. add more dates or cherries. Blend remaining milk and cornstarch in bowl.cinnamon nutmeg and lemon peel. more yogurt.Pour over the apples. If it won't form a ball.Bring to a bubbly simmer about 5 minutes. Directions: 1. pack the filling down lightly. 3. 4. Put all ingredients in blender. ground flax seeds 4 large Medjool dates. 2.com Ingredients: 3/4 cup nuts (almonds and walnuts) 1 tbsp. 2.Cool to almost room temp serve with the cream. 7. 5. Cut banana’s in half crosswise. 11. 2. you can roll them in coconut that has been powdered (as much as possible) in the food processor. Stir in vanilla.Combine the granola. remove from heat. basting frequently with the juice. you can dip each banana in vanilla yogurt or nut butter. Stir every so often if you don't like a little browning on top. If you want.. 8. If you’d like. pitted (about 1/3 cup) 1/3 cup dried cherries flaked coconut (optional) Directions: 1.fatfreevegan. 5.Form into balls about the width of a quarter. You may want to put these in a container with lid while freezing 23 . Cherry Date-Nut Balls by Amanda Kaake taken from blog. Freeze for a couple hours or till bananas are a bit hard. Next. 4.Makes about 16. 3. 7.Toss to mix well. 2. divided 3 tablespoons cornstarch 2 eggs. Serve warm or chilled.In a saucepan combine the lemon juice. not lengthwise.. 3. 9. honey. 10. Taste after all blended to see what you need to add sweetener. stirring constantly. 2. apple juice& butter. 3. stirring constantly. Mix all together and pour into slow cooker that has been sprayed with oil. 3. This serves 4. Stir into finished pudding. Slow Cooker Rice Pudding by Jeannie Zuck Ingredients: 3 cups cooked rice 1 can sweetened condensed milk 1 can evaporated milk 1 T vanilla 1 tsp cinnamon 1/2-3/4 cup raisins. Freeze till set.3. and pulse to incorporate. 6. Can use low fat milks.raisins.Add the dates and cherries. nuts. Cook for 2-3 minutes or till thickened. Place each half of banana carefully on a popsicle stick. Carob Pudding by Denise Manzagol Ingredients: 1/3 cup honey 2 cups milk.Divide the filling among the centers of the apples. Remove about 1/2 of hot mixture and add to beaten eggs in a separate bowl. Stir into hot mixture. 4. 6. 5. and process until everything is completely chopped and combined. so they don’t get freeze burnt or worse yet . Mix 1/4 cup carob powder and 3-4 tablespoons of hot water. Pinch a little of the Frozen Banana Pops by Amanda Kaake Ingredients: Bananas Popsicle sticks Directions: 1. add more nuts. Popsicles 2 Ingredients: Fruit juice Directions: 1.

24 .I use cranberries 1 cup unsweetened dried. In the bowl of a stand-mixer with a whisk attachment. unsweetened cherries 2 tablespoons agave nectar Directions: 1. 2. softened butter 1 C. salt Mix in to blend well: 3/4 C. Remove from the heat and puree. Add cherries & process. Add apples & process. Cookies freeze well. Let cool. 4. Process almonds in food processor until small pieces. tart. 9. 8. Ingredients: 2 cups whole wheat pastry flour 1 teaspoon baking powder 1 teaspoon salt 1 1/2 teaspoons ground cinnamon 1/2 teaspoon ground allspice 1 cup can juice crystals (or sucanat. In a medium bowl. Soft White (Wheat) Organic Freshly Milled Flour (from wheat berries) 1/2 tsp. Add raisins & process. vanilla Blend dry ingredients in a separate bowl. Chocolate Chips Drop by tablespoons onto cookie sheet or baking stone. baking powder. sucanant Then add in and mix: 1 egg 1 tsp. 6. 2. 6. Shape into bite sized cookies & place on dehydrator tray or baking sheet. leaving about 1-inch of room in between. Remove the bowl from the mixer and stir in the oats. 6. 5. Add the vanilla and lentil puree and mix until combined. 5. Yield: 1 1/2 cups lentil puree The puree may be stored in refrigerator for 3-4 days or freeze 2-3 months. Add date paste & process until mixture is moist & crumbly. Add agave & process just until mixture sticks together. Form the dough into balls about 2 teaspoons in size and place on a baking sheet with parchment paper. 2. 3. Bring to a simmer. In a small pot over medium heat. 3. Add the egg and mix until just incorporated. Dehydrate at 105 degrees for a few hours or bake in oven on lowest setting (not sure of the time).) 3/4 cup unsalted butter. combine the flour. or until lentils are tender. 7. Store in refrigerator. Lentil Cookies by Steve Fuller Harvest Apple Cookies by Amy Harmon Ingredients: 1 cup pecans 1 cup almonds 2 tablespoons cinnamon 1/2 to 1 cup date paste 3/4 cup raisins 2 cups dried apples 1/4 cup maple Directions: 1.. Bake for 15 to 17 minutes: until just turning brown around the edges.. salt. 4. 7. baking soda 1/2 tsp. Process nuts & cinnamon in food processor until nuts in small pieces. Form into bite sized cookie shapes & place on dehydrator tray or baking sheet. 8. cover. 3. Dehydrate for a few hours at 105 degrees or in oven on lowest setting (not sure of the time). recipe follows 1 cup rolled oats 1 cup dried fruit . 4. 4. Cookies freeze well. cinnamon and allspice. dried fruit and coconut. Bake 8-10 minutes at 350 degrees. Lentil Puree Ingredients: 4 ounces or about 2/3 cups lentils 2 cups water Lentil Directions: 1. Add date paste & process until moist & crumbly. Cherry Cookies by Amy Harmon Ingredients: 2 cup almonds 1/2 to 1 cup date paste 1 cup dried. add to liquid ingredients and mix together: 1 3/4 C. 3. and simmer for 30 to 40 minutes. room temp 1 egg 2 teaspoons vanilla extract 1 1/2 cups lentil puree.Chocolate Chip Cookies by Darcy Mazza Mix together: 1/2 C. Keep in refrigerator. Makes about 2 dozen cookies.etc. 7. cream together the sugar and butter on medium speed. 2. Add syrup & process just until sticky. 5. combine the lentils and the water. rolled oats 1/2 C. Add the flour mixture and blend on low speed until just combined. shredded coconut Directions: 1. Preheat oven to 375 degrees.

99. Beka for teaching me this! Last but not least. When it’s about an hour from dinner time. you’ll make your family feel special too. Set the table. start by adding in lots of veggies at dinner. My 3 1/2 year old is found bringing dishes from the table to the sink. Summer months are my favorite! Not only is the weather nice but it’s grilling season! My husband is a mad chef at the grill. Remember. Ma in di sh es F rom one night to the next the first thing my husband asks is “What’s for dinner?” almost as excited about the yummy tasting food is that I don’t have to worry about clean up. deep fried fries and ketchup does not count. Let’s take it a step further. take out the casserole and pop it in the oven. I found a lovely centerpiece at my Goodwill store for only $1. everyone but my 6 month old. I prep everything for dinner while I’m making the kids lunch. These can be cooked. His secret. To save money and digestion issues. S P I N AC H awn it to amber d Picture cred FED CHICKEN A N D F E TA S T U F You can find this recipe in the meat section of this cookbook. a casserole always makes things a bit easier. table linens can be found at a big discount during the after holiday sales or at resale shops. No. enjoy your food! Yes we need to eat to sustain ourselves but there’s nothing wrong in enjoying it either. Well. A big thanks to my sister-in-law. My father makes the best grilled italian chicken ever. Most people eat much more meat than they need to. 25 For those nights we are busy or I’ve had a long day. Something that has saved me time and again is after dinner family clean up. help each other out! It can save a lot of time and frustration. You’ll not only save money by using cloth napkins. We all pitch in to help clear off the table and do the dishes. I thought it was lovely and just had to post it here. Take the time to make your dinner table look pretty. beat that chicken to a pulp with that italian dressing and chicken in a large freezer bag. Want to live much healthier without having to worry about changing much? Along with exercise. Even if you’re on a budget. try eating meat that is about the size of a deck of cards. Crock pot meals are also fit the bill in cases like these. I just get in the fridge. The thing that makes me stuffed . Your plate should be filled with two thirds veggies. raw or a combination of both.WHOLESOME RECIPES MAIN DISHES  c h i c k e n ts y Even Weekl Dinner Tips Pick up a rotisserie chicken for a quick casserole or main dish salad meal. This is also hard on the digestive track. We all know how important family dinner time is.

mushrooms.com Ingredients: 1 can diced tomatoes and chilis 1 package taco seasoning chicken taco shells toppings . Fold dough over in half and press edges with fork to seal. chopped 5 medium mushrooms. hot water. Tip them into the crock pot. Honey and Prune Tagine by Melanie Ingredients: 3 lbs organic beef. sour cream. Directions: 1. 5. 2. beaten Directions: 1.. 2 teaspoons Coriander powder. Serve over rice. 3. 4. combine mushrooms. 1 teaspoon Ginger and 1 teaspoon Turmeric) salt & pepper 2 ounces toasted sliced almonds (I didn't have this so left it out) 2 tablespoons fresh Coriander. but Cheddar works just fine) Directions: 1. Cut 2 or 3 slits in top of each pastry to allow steam to escape. vinegar. Fold in half and serve hot. Spoon the fajita filling onto the tortillas and top with 2 tablespoons of cheese. Unroll dough and place on cookie sheet. Heat up half of the olive oil in a large frying pan and quickly brown the onion quarters over a fairly high heat until charred & colored well. cubed 1/2 cup hot water 1 tablespoon vinegar 2 tablespoons soy sauce 1/2 cup peanut butter cayenne pepper. Add the salsa. taco seasoning and canned tomatoes and chilis (do not drain) in crockpot. 3. Roll into a 14 inch square and cut into 4 pieces. In bowl. tomato juice. Directions: put chicken. Add the honey to Peanut Sauce Vegetable Stir Fry with Tofu by Beka Mulder Ingredients: 1 tablespoon oil 1 small head broccoli. heat will melt the peanut butter into a smooth texture when added to wok). Pour peanut sauce over vegetable-tofu mix. Preheat the electric Tagine or crock pot to High. 6. and tofu for 5 minutes. sliced into skinny strips 1/4 cup salsa. peeled & chopped finely 1 lb carrot. 2. 26 Directions: 1. pepper and onions. 3. Make up 1/2 pint of stock with a beef stock cube. 9. 5. The chicken will absorb the tomato product. chopped 1 small red bell pepper. Heat oven to 425 degrees. and enjoy! Veggie Calzones by Beka Mulder Ingredients: . Par-boil the carrots in boiling water for about 3 -5 minutes. Sauté broccoli. Heat the tortillas by wrapping them in tin foil and placing them in the oven for about 15 minutes at 400°. 2. soy sauce. Spray cookie sheet with non-stick cooking spray. peeled & quartered 4-6 garlic cloves. 4. 3. chicken. or several shots hot pepper sauce 3/4 cup tomato juice 2 cups cooked chopped chicken Goodly Dash Pepper 1/4 to 1/2 teaspoon salt 8 small flour totillas 1 cup shredded cheese (I like a Colby and Monterey Jack blend. Heat the oil in a large skillet. Bake at 425 degrees for 12-15 minutes or until golden brown. (Don't worry if sauce is not entirely blended. Heat oil in large skillet or wok over medium-high heat. Top each with 1/4 of vegetable mixture. 4. Sprinkle with garlic salt and basil and mix well. Fragrant Moroccan Beef. peeled & cut into chunks 9 or 14 oz canned tomatoes 4 ounces dates. and cayenne pepper. or seethrough. 8. or until vegetables are tender and crisp. 7. sliced 2 green peppers. pepper. combine peanut butter. Add the chopped garlic & parboiled carrots to the onions in the crock pot. sliced 1 (12-14 ounce) package extra firm tofu. Add the onions and peppers. trimmed of fat & cubed ( I used a minute roast so I think any kind of meat would work) 1 tablespoon olive oil 1 lb onion.cheese. pitted but kept whole 2 tablespoons honey 1/2 pint beef stock 1 Cinnamon stick 6 teaspoons Ras El Hanout spice mix (or 2 teaspoons Cumin powder. chopped 1/4 cup sliced green onion 1/4 teaspoon garlic salt 1/4 teaspoon dried basil 1 (10 ounce) can refrigerated prepared pizza crust 1 cup low fat mozzarella cheese 1 egg white. pitted but kept whole 6 ounces prunes. 3/4 cup sliced fresh mushrooms 3/4 cup halved and thinly sliced zucchini 1/2 cup sweet red pepper. Cook till chicken is done and shred. Saute until the vegetables begin to become a little tender and the onions become translucent. 2.Deb's Chicken Tacos by Deb on amomshideout. Put back in crockpot for a few minutes on low or warm till you get your toppings ready. 4. Place 1/4 cup of cheese on each square and spread to within 1/2 inch of edge. Date. chopped (I didn't have this so left it out) They are just garnish anyway. 2. In a small bowl.. to taste 3 cups cooked rice Chicken Fajitas by Jennifer Dugan Ingredients: 1 tablespoon vegetable oil 1 large onion. Brush each pastry with egg white.etc. Simmer for 3-5 minutes. and the whole mixture will take on a juicy filling-like texture. lettuce. pepper and salt. Stir it all up and let the tomato juice simmer a little bit. zucchini.

2. Mix together noodles. 3. Serve the beef tagine with fluffy couscous and garnish with the chopped fresh coriander & toasted flaked almonds. (I don't know if it made a difference. Tip the honey & spiced stock into the crock pot & mix well.the the stock & ALL the dried spices. sliced 1 small onion. 4. 7. 8. 3. sized carrots. undrained 1 (4 ounce) jar sliced pimentos salt and pepper 3 tablespoons balsamic vinegar 3 cups chicken broth 1 1/2 cup white rice Directions: 1. Cut into 1/2 inch pieces. 2) Place half the leaves in a large non-stick skillet. heat olive oil and add red pepper flakes. separated 2 (16 ounce) cans black beans. Add in the butter and stir over medium/low heat for about 3-5 minutes.mix well. Rinse chard well. Increase heat and add chicken stirring till cooked. While beans are simmering. Serve over toast. When you have finished browning all the beef. Transfer to prepared dish. just warn your guests that they must look out for the stones. 5. until thickened and clear. Repeat with remaining chard leaves. 3. 2. 5. 2. We sometimes add in garlic powder or seasoned salt. breaking apart with a spoon. canned sauce and meat. 11. Watch out for the cinnamon stick! We sometimes award the lucky winner of the cinnamon stick with an extra glass of wine! 12. until carrots are tender. increase heat to med-high. Cut a few holes to vent. skinless chicken breast. mustard. cook 5 minutes. pimentos. Add black beans. Cook 7 minutes. browned. stir in onion. 8. Cool 15 minutes before serving. drained 1 can pasta sauce (I like traditional or roasted garlic) 1lb ground beef browned and drained 2 cups mozzarella cheese Directions: 1. Simmer 3 minutes. or till rice is fluffy. 4.season more if needed. You may need to add more milk. cornstarch. Pour in the drained peas drained tuna and pepper to taste. Lower heat to medium and add 1 teaspoon oregano. chard stems and carrots. blend broth. Cook on high for between 6 & 10 hours depending on your crock pot's wattage & settings. As you finish browning them. Stir in turkey and thyme. You can use dates & prunes which have not been pitted. Lower heat to a simmer. thawed Directions: 1) Heat oven to 400 degrees. Trim stems. bring broth to a boil in a pan and add rice. separated 2 teaspoons cumin. they do tend to hold their shape better too. Stir in with spoon. 6. In a large pan. chopped 4 boneless. set aside. cumin and simmer 1 minute. cover and cook 20 ins. Transfer to a bowl. Cover and cook over med heat for 3 minutes until wilted. Add in milk with a whisk and stir constantly till desired thickness. diced 1 package ground turkey (20 oz) 1/2 tsp dried thyme 1 can low sodium chicken broth (I used regular bouillon) 2 tbsp cornstarch 2 tbsp dijon mustard 1/2 tsp salt 1/4 tsp ground black pepper 1 sheet frozen puff pastry. Chop leaves. 6. add the beef to the crock pot. Add the canned tomatoes. Serve bean mixture over rice. Heat up the remaining olive oil and brown the beef cubes in small batches to sear & seal them. It also works well with rice too. Coat a 2 qt baking dish with cooking spray. 9. 10. Top with cheese and bake at 350 degrees for about 25 minutes. You will be surprised at how just doing this changes the flavor of something so simple.) 3) Add oil to same skillet. Pour into a greased 13x9 baking dish. 4) In bowl. bring to a simmer. Cook till onions are just translucent. dates & prunes to the crock pot . Chicken with Black Beans and Rice by Beka Mulder Ingredients: 3 tablespoons olive oil 1 pinch crushed red pepper flakes 1 large onion 4-5 cloves garlic. cut into strips 2 teaspoons oregano. salt and pepper. Baked Spaghetti by Amanda Kaake Ingredients: cooked spaghetti. Bake at 400 for 25 minutes until Creamed Peas and Tuna on Toast by Amanda Kaake Ingredients: 1 can drained green peas 2 cans drained water packed tuna fish 1 small diced onion 1/2 cup butter 1/2 cup flour 2 cups milk pepper toast Directions: 1. then separate at base of leaves. Add to skillet. remaining spices and balsamic vinegar. Harvest Pot Pie by Beka Mulder Ingredients: 2 bunches swiss chard (red is ok) 2 tbsp olive oil 2 med. Put butter and onions in pan. Blend and simmer uncovered for 30 minutes . 27 . give the whole mixture a good stir & season with salt & pepper. 9. 7. Add the cinnamon stick. Stir in wilted leaves. but I didn't cover my skillet. Add onion and garlic and cook till onion is tender. top with puff pastry.

Cover and cook for 3 hours. Add in carrots. Reduce heat to medium. 3. 2. and stir to combine. Add chicken. or to taste. and cook 1 minute more. cabbage and potatoes in that order. Rinse off corned beef and put in a large pot. Stir in onions and garlic. 1 onion chopped 2-3 cloves garlic. or fresh tomatoes 1/2 (8 ounce) can tomato sauce or 1-2 Tbsp tomato paste 1-2 packets Truvia (could use honey. Season chicken with salt and pepper. Add raw veggies to pan to cook for 10-15 minutes. and cook for 7 to 10 minutes. tomatoes. tossing lightly to coat with curry oil. stirring occasionally for 30-40 minutes. sugar or no sweetener if preferred) salt and pepper to taste Red pepper flakes or cayenne pepper to taste. Take out veggies and put in a dish. Corned Beef and Cabbage by Amanda Kaake Ingredients: 3 lbs corned beef brisket . Add in onions and bring to a boil. minced 1/2 (14 ounce) can unsweetened coconut milk 1/2 (14. Boil for 30 minutes. 2. 3. tomato sauce/paste. This ensures it's juiciness. Put lid back on and cook for 20-30 more minutes. Cover with water close to the top. or until chicken is no longer pink in the center and juices run clear.Curry Coconut Chicken by Eva Bush Serves 3-4 Ingredients: 2 large chicken breasts cut into bite sized chunks broccoli florets & sliced carrots or any other veggies 1 1/2 tablespoons coconut or canola oil 4 teaspoons curry powder.5 ounce) can stewed. Do not take out meat till you're ready to serve. Heat oil and curry powder in a large skillet over medium-high heat for five minutes.throw out the seasoning packet 2 small chopped onions 1 cabbage chopped 8 quartered red potatoes 6 peeled and chunked carrots Directions: 28 . Reduce heat to medium heat where it's still slightly boiling. Directions: 1. 1. diced tomatoes. Cover and simmer. and sugar into the pan. 4. Pour coconut milk.

This was the first official vegetarian sandwich my husband has liked. My husband and I both highly recommend the book. they have a tendency to burn. have fun. That will help ensure that your food will not stick. A Some people insist charcoal is the way to go since you can taste that smokey flavor. 29 . etc. but it can also shorten the life of the grill. but also because we’ll be cooking much more on the grill! Make sure your grill is good and hot before you put your food on. Gri lle d U p G oo d n e s s s soon as spring hits. I saw this one day while visiting my parents. you would not believe how excited I get. Not doing so will not only make your food taste gross. Boy was he ever right! I can’t begin to tell you how much my husband refers to this book. Happy Grilling! Keep your grill clean. My husband keeps a little container for all his grilling spices.. It’s very helpful having a trash can nearby for putting in all those raw meat packages . Yet there are others where either by preference or choice prefer to use an indoor electric grill. No matter what your choice. be creative. Don’t ask how I know this.. salt and pepper mills. Otherwise. That way he has them on hand and I don’t get upset from not being able to find the salt when I need it for cooking indoors. or that I get to plant. My father highly recommended it. Not just because it’s the end of snow. The Barbecue Bible by Steve Raichlen. Let me tell you. while others prefer the clean taste of propane. Grilling really does not have to boring. Our very first recipe we tried out of here was the Provencal Dagwood sandwich.ick! There’s nothing I can’t stand more than raw meat packages lying around or in my sink.WHOLESOME RECIPES MEAT hicken g r i l l e d  c ng Tips Grilli When adding sauces that have either tomato or sugar in them (like bbq sauces) add these towards the end of the cooking time. It’s not just about burgers and hot dogs. Put a couple hooks out by your grill to hang your apron and cooking utensils. Never try to put those out with water! My husband just loves his grill! You would not believe the different foods you can make when grilling. HICKEN M AT T ’ S G R I L L E D C Keep baking soda nearby for those grease fires. it was amazing! You’ll find that recipe in the sandwich section of this book.

Heat the fat in a 3 quart size sauce pan. or steamed carrots. Shape the mixture into small balls. If you don't quite have 1/3 cup you can make it up with bacon grease. 7. Enjoy! ZESTY GRILLED CHOPS by Kim Honnen taken from Backyard Grilling magazine. Be sure to get rid of any lumps. Drain well. Combine all of the meatball ingredients in a big bowl. 3/4 C. Serves 6 amply. Mix and stir a lot. 2. remove them from the oven. boil up your egg noodles as directed on the package. If you want crispy skin then don't baste for the last hour and turn the heat up to 350 degrees for the last 5 minutes of cooking. you may use the dry milk powder variation. or shortening. Add a dessert of apple crisp for a real winner of a meal. 4. mix well. It is very good either way. lemon juice 1 Tbsp. I prefer to bake them.4 hours or until the meat thermometer reads 170 degrees. Place chicken on a roasting tray in a tinfoil lined baking dish. Drain chops. whisk in the flour. Some people fry these on top of the stove for about 20 minutes. Arrange the meat balls in a 9 by 13 inch rectangular baking dish and bake them at 375° for about 20 minutes. Bring the mixture to a boil and boil for a full minute. Add the drained meatballs to the sauce.com/ Ingredients: 1 4-5 lb free range chicken Onion powder Chili powder Sea salt Freshly cracked pepper Oregano Cumin Garlic powder 1/2 sweet yellow onion. or oil. 7. 3. turning them frequently. This is a very old recipe from at least the 40's. 8. Serve with a simple vegetable like broccoli. Remove from the oven and let the bird rest for AT LEAST 10 minutes before carving. 9. When the meatballs are well cooked. over medium-hot heat for 4 minutes. 8. turning once. Cover and refrigerate for 3 hours or overnight. Add pork chops to remaining marinade. If you are out of evaporated milk though. 4. 9. I season the back first then flip it over and season the breast side. here is the tricky part. or until the gravy is nice and thick. Scoop a big ladle full of noodles onto your plate. Grill. A version of it used to appear on the backs of cans of evaporated milk. Roast uncovered for 3 1/2 . Grill 4-7 minutes longer or until juices run clear. baste with reserved marinade. 6. My chicken turns out sticky and slightly crispy. brown sugar 1/4 Tsp. so the mixture won't stick to the bottom of your pan. Now. combine the first five ingredients. If you have more than 1/3 cup. finely chopped 2 slices of bread. Start off by making the meatballs. The dill is the secret ingredient in the gravy. You will need 1/3 cup of fat for the next step. 12. making sure not to touch bone. A large can of evaporated milk is just enough to complete the recipe. The nutmeg is the secret ingredient in the meatballs. 5. Place the meat thermometer in the thickest part of the thigh. turn to coat. Add salt if you think you need it. servings Southwestern Roasted Chicken by Pam taken from fortheloveofcookingrecipes. Add several meatballs and plenty of gravy. Turn. or if you never buy it. Squeeze half the lime juice on the outside of the bird and the other half inside the cavity. I start basting my bird after 2 hours and repeat every 1/2 an hour after that. Remove 1/4 Cup for basting and refrigerate. but it depends on the saltiness of your broth or bouillon) 12 to 16 ounces of egg noodles. quartered 1 lime 6 cloves of garlic Handful of fresh cilantro Directions: 1. Add the pepper and dill as you stir.Swedish Meatballs by Jennifer Dugan Meatball Ingredients: 1-1/2 to 2 pounds ground beef 1 medium onion. garlic powder 6 rib or loin pork chops (3/4 " thick) In a resealable plastic bag or shallow glass container. 6. 5. soy sauce 1/4 C. When it is melted. Sprinkle all of the seasonings evenly over the entire bird. 10. or metal measuring cup. 3. cooked and drained Directions: 1. 2. Mix and mash everything together until it is thoroughly mixed. the size of a walnut. 11. Clean chicken and pat dry. Place them on some paper towels to drain. chili sauce 1 Tbsp.blogspot. While the meatballs are cooking. discard any extra. torn into small bits (stale bread is fine) 1/2 cup evaporated milk (or 1/2 cup water mixed with 1/3 cup dry milk powder) 1 medium egg 1 teaspoon salt 1/4 teaspoon EACH nutmeg & garlic powder Gravy Ingredients: 1/3 cup fat from the cooked meatballs (above) 1/2 cup flour 2 1/2 cups beef broth (made with 2 1/2 cups tap water and 3 bouillon cubes is fine) 1 cup evaporated milk or 1 cup of water combined with 2/3 cup instant dry milk powder 1/4 teaspoon each black pepper and dill Salt to taste (usually 1/4 teaspoon. covered. Quickly stir in the evaporated milk and beef broth (or tap water and bouillon cubes). Place onion and garlic inside the cavity along with the cilantro and used lime halves. Yield 6 30 . discarding marinade. Preheat oven to 275 degrees. carefully drain the hot fat from the pan into a heat resistant glass.

divided 1 medium chopped onion 10 oz fresh spinach 1 teaspoon lemon zest 1/4 cup crumbled feta cheese 1 teaspoon table salt. stripped and chopped 2 handfuls chopped fresh leaf parsley 4 cloves finely chopped garlic 1 teaspoon crushed red pepper flakes Directions: 1. roast uncovered at 350 degrees for about 2 hours or till done basting every 1/2 hour or so. If using the crockpot. Set aside. rinsed and dried. Turn off heat. 6. Rub either softened butter or olive oil on the skin of chicken. Season generously with seasoned salt. 3. Plus. Crockpot Whole Chicken by Amanda Kaake I've found a lot of people are intimidated by cooking chicken this way. you're left with chicken broth that you can use up right away or freeze when you're chicken is done cooking. Rinse and pat dry chicken. cheese. Wilt spinach (steam or heat damp spinach over medium heat in nonstick pan). egg mixture then breading mixture. 7. In same skillet. heat remaining oil over medium-high heat. beaten with 1/4 cup water Breading: 2 cups italian style bread crumbs 1 cup shredded parmesan cheese 6 sprigs thyme leaves. 4. turning occasionally. Put on desired seasonings such as seasoned salt or herbs. 2. Cover if skin is getting too dark. Ingredients: chicken butter or olive oil seasonings Directions: 1. 2. 1.5 minutes. 5. Season tenders with salt and pepper. Preheat oven to 350 degrees and put foil (we use parchment paper) on a cookie sheet. If using the oven. Another adaptation to this is to add 20 peeled garlic cloves to the inner cavity of the chicken. Place flour in shallow dish and water and egg in a different dish. 4. Honestly.3 to 4 minutes. Roll up and secure with toothpicks. Bake for approximately 1 hour or till chicken is done and juices run clear. Directions: 1.the bones will be falling off the sides when ready. 5 tablespoons butter 3 freshly minced garlic cloves. 6. 8. Lay chicken in single layer on baking sheet. Serve hot or cold with a green salad. 6. 4. In third dish combine breading ingredients. In small bowl combine crumbs. Dredge chicken in butter mixture then in crumbs. butter seasoned salt Directions: 1. place chicken in crockpot and cook on low for 5-7 hours or till chicken falls apart. Cook chicken. salt and pepper. 4. 2. Let chicken rest 1/2 hour before serving. stir in zest. 4. Remove innards if you'd like. Divide spinach mixture between chicken breasts. until golden brown and cooked through . heat 1 teaspoon oil. Heat 1/2 inch oil in large pan over medium heat for frying. 5. it could not be simpler. Transfer to cookie sheet and bake for about 5 minutes or till juices run clear. 7. divided 1 lb boneless. In large nonstick skillet. 2. Rub chicken inside and out generously with butter. 3. Spinach and Feta Stuffed Chicken by Beka Mulder Ingredients: 1 tablespoon olive oil. Fry chicken till deeply golden on each side . Coat chicken in flour. Cook on low till tender . feta 1/2 teaspoon salt and 1/4 teaspoon pepper. skinless chicken breast Directions: Oven Baked Chicken by Amanda Kaake Ingredients: 2/3 cup italian bread crumbs 2/3 cup fresh grated parmesan or roman cheese 1/4 teaspoon salt 1/8 teaspoon fresh ground pepper 3 pounds boneless skinless chicken breast 31 . Remove toothpicks. gizzards and innards removed.Parmigiano and Herb Chicken Breast Tenders by Matt Kaake taken from Rachel Ray Ingredients: olive oil for frying 1 1/2 pounds chicken breast tenders salt and pepper 1 cup flour 2 large eggs. 5. divided 1/2 teaspoon black pepper.about 10 minutes. 3. Heat oven to 375 degrees and line a baking sheet with parchment paper and spray with olive oil. 2. Saute onion till golden . Whole Roasted Crockpot or Oven Baked Chicken by Amanda Kaake Ingredients: whole chicken. 3. Sprinkle with remaining salt and pepper. In small pan heat butter and garlic just till butter is melted. 3.

Purchase some fresh bakery bread or better yet. You can also reach for different wraps/tortilla shells. My bosses wife. This is a great spread to use on grilled panini sandwiches! to Scru Photo Credit P N V E G G I E m p Ai o u I NhIo t o g r a p h y s P t Grilled bread. told me that you can make a fantastic grilled cheese sandwich by simply getting great cheese and great bread. warm or steam them lightly before making your sandwich. This will help them roll better. 32 . I worked at a campground in Hillsdale. Oh how wrong I was! That little bit of advice has stuck with me all these years. And. red onions and squashes are amazing on sandwiches! Cre a tin g a ma z i n g s a n d wi c he s! everal years ago.WHOLESOME RECIPES SANDWICHES & WRAPS Panini V e g e t a r i a n  t Fresh Ea Sandwich Making Tips ! Make your own yummy sandwich sauce. you can always try them before you buy them. I was told many years ago that adding a bit of oil to a sandwich helps bring out the flavor of the veggies. pick up the ingredients you need and make your own. make your own! My husband has some great recipes listed in the bread section. but the cost was a bit more than what you wanted to pay? I would encourage you to go to the store. good cheese. Have fun! Mix up your breads. I find deli cheeses and meats taste much better freshly sliced than the prepackaged items. Also. Cindy. Here at home we have created sandwiches that could easily be served at any coffee house. A tip on the shells. Our ingredients are fresh and simple yet our sandwiches taste amazing! S How many times have you gone to a restaurant and ordered a sandwich that was not only mediocre. fresh veggies and herbs . Add on some vinegar too while you’re at it.what could be better? Roast your own veggies at home! Roasted red peppers. Michigan called Camp Michindoh. It will taste so much better a good majority of the time. salsa’s and bbq sauces in wraps. I figured grilled cheese was grilled cheese at the time. Throw on some fresh herbs or seasonings to spice things up a bit. Stop using your normal cheap sandwich bread. Try using premade or homemade dressings. My favorite is mixing together mayo and pesto. tomatoes. add in some freshly ground pepper and salt.

I found these ingredients in my fridge and threw them together. turning occasionally. 2. Raichlen but the results were still amazing! 1 (32 ounce) jar spaghetti sauce 6-8 hot dog buns mozzarella cheese. Drain and towel dry roasted red peppers. 20-25 minutes. red peppers and cheese. Place meatballs and sauce in hot dog buns and top with mozzarella cheese. onion. In a small bowl. Place ingredients towards one side of your tortilla and roll up tightly. 5. grated This is something I came up with after visiting several deli type sandwich shops and being sick and tired of paying a lot for lunch. Get out your flour tortilla and lightly warm or steam. We're also very liberal with the chicken. 3. Grill with something heavy on top till the bread has dark brown grill marks on it. 4. Place cooked meatballs and spaghetti sauce in crock pot. about 20 minutes.crockpot by Beka Mulder Ingredients: 1 lb lean ground beef 1/2 cup dry breadcrumbs 2 tablespoons finely chopped onions or 1/4-1/2 teaspoon onion powder 1 teaspoon salt 1/2 teaspoon worcestershire sauce 1 egg 1 tablespoon parmesan cheese. Thinly slice sourdough bread.not soaked with dressing. sliced or shredded Directions: 1. In a medium sized bowl. 6. Make basting mixture by combining all basting ingredients. Absolutely amazing! So yes. As far as the dressing. 2. This is another one of those 'mix to taste' recipes. 6 minutes on High. I have a girlfriend who places the raw meatballs in the sauce and cooks them for 8+ hours on low but I have never tried this. For one sandwich you'll need two slices of bread. 6. Top with your meat. OR: microwave meatballs in an ungreased baking dish. turning once.peeled but root end left attached Basting Mixture: 3 Tablespoons Olive Oil 2 Tablespoons fresh lemon juice 2 Cloves minced garlic 1 sprig fresh rosemary or 1 teaspoon dried salt and pepper For Serving: 1 long baguette (I used asiago cheese rolls) 8 oz goat cheese at room temperature Directions: 1. Flip and do the same with the last side. OR: cook over medium heat in frying pan. Place first seven ingredients in large bowl with hands. chopped chicken red grapes cut in half sweet relish red onion chopped (not called for but I like it) 33 . Place another piece of bread on top. Spread a layer of the pesto mayo on one side of each piece of bread. Prepare veggies by slicing into long 1/4 inch slices. put enough in to make all the ingredients wet . 6. Note. make a mixture of mayo and pesto. 4. Set aside. Ingredients: cooked and cooled shredded chicken fresh spinach washed and dried thinly chopped red onion freshly grated romano or parmesan cheese caesar dressing . 7. 2. 5. If you cook longer. stir every hour or so. chicken. 5. Bake in an ungreased oblong pan (13x9x2) in a 400°F oven until light brown. Cook on low for about 2 hours. set aside. Arrange veggies on grate and grill basting them once or twice more throughout cooking time. To serve we grilled the bread first. until brown. 3.we have a nice creamy one freshly ground pepper flour tortillas Directions: 1. Enjoy! Chicken Caesar Salad Wrap by Amanda Kaake The kids and I needed something quick and yummy for lunch. This is my daughter’s favorite sandwich. 3. we did a couple things different than Mr. It should only take 3-6 minutes. This is my re-creation. I microwave the meatballs to cook them. mix together some spinach leaves (we're liberal with these). Ingredients: cooked. then spread goat cheese on each side (top and bottom) of the bread and piled high with veggies. 2. Make sure to season with salt while grilling. Chicken Salad by Amanda Kaake I got this recipe from my mother-inlaw while working together at camp Michindoh. 4. Shape into approximately 30 1inch balls.Provencal Dagwood by Matthew Kaake taken from BBQ University Veggies: sliced eggplant sliced zucchini sliced red peppers (I used green) sliced red onion . romano cheese and dressing. Transfer to a platter to cool a bit and separate onion. Grilled Panini by Amanda Kaake Meatball Subs . Ingredients: cooled cooked meat or deli meat roasted red peppers thinly sliced red onion your choice of cheese sourdough bread pesto mayo Directions: 1. Set up the grill for grilling preheating on high. When ready to cook brush veggies with the basting mixture. onion.

Serve with a drop or two of hot sauce on each burger if desired. 4. 3. 5. Fry till dark golden on each side. 3. Tuna Salad and Avocado Sandwich by Amanda Kaake Ingredients: 1 can tuna 1 heaping tablespoon mayo 1/3 avocado sliced thinly fresh lemon juice Your choice of bun or bread Directions: 1. 2. If you need it to be a bit sweeter. Bake just till cheese starts to turn golden brown. Place tuna salad and some avocado on each sandwich. mayo and lemon juice to taste. Smoked Ham Ingredients: smoked ham monterey jack cheese sweet and spicy mustard Directions: 1. Grilled Whole Wheat Pita Combinations by Beka Mulder I really enjoy using either the toaster oven or the George Forman to make my sandwiches. Heat oil in skillet over medium heat and add onions. sauce and other ingredients on pita and grill. 3. If you need it tangier. Turkey Pita Ingredients: turkey muenster cranberry honey mustard Tuna Ingredients: tuna mayo parmesan cheese mustard creole seasoning olives american cheese tomato romaine lettuce Spicy Mexican Bean Burger by Amanda Kaake Ingredients: 1 (16 ounce) can refried beans 1 teaspoon oil 1/2 cup onion chopped 1/2 green pepper chopped 1 peeled and shredded carrot 1/8 cup salsa 1 cup breadcrumbs 1/2 cup flour 1 teaspoon pepper salt 1 dash chili powder 1 dash cumin Directions: 1. 5. Mix together tuna. Make sure to save tomato and lettuce out. Add this after you have grilled your sandwich. Heat a bit more oil on the stove in a frying pan. Top with cheese slices and tomato and season. Add in veggies when 34 . You can use the same pan you already used for the veggies. Preheat oven to 425 degrees. they are just tender. cheese. carrots and green pepper. Mix all ingredients together and refrigerate for a bit to let all the flavors meld. Make burgers out of the above mixture and place in pan. 4. Open Faced Grilled Cheese and Roasted Tomato Sandwich by Amanda Kaake Ingredients: sourdough bread cheese of choice . 2.we used basil and garlic powder Directions: 1. add more mayo. Toast bread or buns.mayo sweet relish white pepper Directions: 1.we use monterey jack or mozzarella sliced roma tomatoes seasonings of choice . 2. Also add in remaining ingredients and blend. add more relish. In the meantime place beans in food processor. This makes 3 servings. Place meat. Add in fresh ground pepper to taste. Place slices of bread onto baking stone or baking sheet.

Cheese Sauce Stir in 1/2 cup . One thing is homemade mac and cheese. My mom decided she wanted to get rid of it and I eagerly accepted it into my home. A great tip my mother-in-law gave me. Ok. I’m amazed at how many things you can use white sauce for. There’s no way I could let her trash this book that had helped me so much! add in some cheddar cheese and a bit of dry mustard. use a combination of cheeses. Add in your milk like a regular white sauce.3/4 cup cheddar cheese to 1 cup of white sauce. Use in au gratin potatoes. my sister-inlaw even adds chicken. stir in your cooked/ drained noodles and bake. Add in cream cheese. S F E U G I A T McA EdCtE N A re i picture Sometimes. T his is one of the first things I remember making out of my mother’s tattered. old Betty Crocker cookbook.t h e w o n d e r o f i t al l Curry Sauce Stir in 1/2 teaspoon curry powder and a pinch of ginger to 1 cup of white sauce. You can also add in sauteed garlic and/or onion and spices. Cook for about 5 minutes stirring constantly. If you put cheese in your soup. Of course you can add cheese to the top. all you need is that perfect dressing or sauce to make a good dish out of this world! wh ite sa uc e . I bet you could also use this for the base of a vegetarian lasagna. make sure to add it before the broth. Something else we always used this for was biscuits and sausage gravy. always add a bit of chicken bullion to your sausage gravy. 35 . mac and cheese and more. mozzarella. Soup and Chowder Base I have used this as a base for my soups.WHOLESOME RECIPES SAUCES AND DRESSINGS essings s a u c e s  d r ? e Sauce Whit Other uses for white sauce. It’s so simple! You make your white sauce. add in a couple cups of chicken or veggie broth. While making your white sauce. Have fun experimenting. back to the white sauce. parmesan or other such cheeses. add in some diced onion with the butter and flour. White Sauce For Pizza Make your basic white sauce. This was the cookbook I learned to make so many things out of. That poor book to this day doesn’t even have a cover. You would not believe the zip it adds. Next.

salt and pepper. 4. In a three-quart saucepan combine the water. Blend in flour. Place into bottles and cool. Anything from gravies. Salad Dressings by Amanda Kaake Basic Dressing: 1 cup olive oil 1/2 cup balsamic vinegar pinch sea salt 1/4 dried herb of choice or finely minced red onion (optional) Kittencal's Ranch Dressing: 1 cup mayo 1/2 cup sour cream 1/2 cup buttermilk 2 teaspoons worcestershire sauce 1/8 . Stir in the maple flavoring (and butter flavoring if you're using it). the syrup in a clean quart canning jar or a clean ketchup bottle (32 oz). Store 36 . but slightly thicker than real maple syrup. Note: This syrup is remarkably similar in flavor and texture to real maple syrup. 5. After the syrup boils.Take off the lid and let it cool on the counter for about 15 minutes. Here is a video by my favorite chef on how to make white sauce. 2. If this starts to happen. I like mine a medium consistency. 2. Add water a little bit at a time while stirring. Store in fridge. 4. Pancake Syrup by Jennifer Dugan Ingredients: 2 cups warm tap water 4 cups brown sugar 2 tablespoons molasses 1-1/2 teaspoons maple flavoring 1/4 teaspoon butter flavoring (optional) Directions: 1. Serve on a fresh salad. Mix all ingredients together and let refrigerate for a few hours to let the flavors meld together. minced tobacco sauce (optional . Put back on heat and bring to boil stirring constantly. Place tomato paste in pan and stir till smooth.1/4 dried dill weed 3 teaspoons dried parsley flakes 2 teaspoons freshly minced garlic 2 teaspoons Dijon mustard (or less to taste) 1/2 teaspoon fresh pepper 1/2 teaspoon salt 1 large green onion. Boil and stir for one minute. sugar and molasses. Ingredients: 4 tablespoons butter 4 tablespoons flour salt pepper 2 cups milk Directions: 1. Stir every now and then until the syrup comes to a rolling boil. 2. The taste is clean. Add remaining ingredients and stir over low heat till simmering. 5.quickly.Classic White Sauce by Amanda Kaake I'm astounded at how many things you can make from this base sauce. Watch the syrup carefully because it has a tendency to foam and will boil over if your pan is too small. Remove the pan from the heat. Remove from heat and whisk in milk . Add vinegar the same way. Do not stir it for this ten minutes. 2. I use a funnel to pour the syrup into the jar because the hot syrup can get a little messy. Melt butter in a pan over medium/ low heat. Healthy Ketchup by Beka Mulder Ingredients: 4 (6 ounces) cans tomato paste 2 cups water 3/4 cup vinegar 7 tablespoons demerara sugar (found at WalMart or regular sugar) 1 teaspoon onion powder 4 teaspoons salt (kosher preferred) 1/2 teaspoon garlic powder Directions: 1. It is thinner than commercial pancake syrups. simple and fresh.just a few drops) Honey Mustard Vinaigrette: 2 parts olive oil 1 part balsamic vinegar a bit of honey a bit of dijon mustard salt pepper Directions: 1. 6. Be careful not to burn yourself. cover the pot and simmer it for ten minutes over a low flame. 5. 4. 3. It does not linger in your mouth the way some commercial syrups do. 3. 6. Put the pan on the stove over medium heat. 3. mac and cheese and so much more! You can make this thicker or thinner based on preference . remove the pan from the heat and turn the heat down.

Just sprinkle a bit on after they come off the grill and serve immediately. Roasted nuts add into steamed veggies taste wonderful! Fresh lemon juice dresses up freshly grilled veggies. How can you not love food that looks that beautiful! Side s ma d e s im p l e y husband and I love to watch cooking shows. Enjoy your more simple foods. even the simplest of cooking/presentation can make a fantastic meal or side dish. M While there are definitely some foods out there that taste much better when lots more time and ingredients go into it. I encourage you to grow a small herb garden so you have fresh herbs anytime. have you ever looked into local food? You’d be surprised at the availability of safer and healthier food sometimes right down the road. Place in baking pan. orzo or pasta. Toss and top with some freshly grated Romano cheese.com to do a search of groups in your area that commit to local/organic purchasing and growing/ raising.organic vs pesticide laden.WHOLESOME RECIPES SIDES Feta V e g e t a b l e s  y mplicit Si For sides that pack a punch. One thing we learned while watching The Chopping Block on hulu.com was if you have real.com 37 . by and large the best foods out there are simple and fresh.yahoo. fresh foods. How true that is. they are much more healthy for you and your Pesto adds a nice little zip to quick side dishes. You can also get on groups. While we’re on the simple and fresh kick. send them in to mandikaake@gmail. Adding in fresh herbs can do wonders for your side dish. drizzle with olive oil and sprinkle with your favorite seasonings and sea salt. Bake till fork tender. For a list of these places. Add some fresh or jarred pesto into cooked rice. try using the following. Can you think of more great side dish ideas? If so. look in the back of this book. Not only do they taste great. It really does make a big difference when you’re cooking fresh vs processed foods . Add freshly grated parmesan cheese. Roast some veggies! Cut up any kind of veggie you like in uniform sizes. some sea salt and a pat of butter to noodles and you’ve got a lovely side dish! R OA S T E D love of Visit for the D E V E G G I E S AcNo k i F g T A n o For the Love of Cooking is my favorite cooking blog online.

Add 1 cup of hot chicken stock to pan and stir until almost completely dissolved. 6. 3. and ham are all especially good). Take a paring knife and stick little holes all over squash. remove from heat and add maple syrup. or until soft. 4. until thoroughly hot. and/or green. stirring frequently. snap. Return to oven and continue to roast for another 8 minutes. You can add 1-2 cups of cooked meat (chicken. Maple Glazed Roasted Carrots by Amanda Kaake Simple Pasta with Parmesan by Beka Mulder 1 lb pasta. add onion and cook gently until onion is tender and lightly golden. 2. until rice is tender. Add plenty of fresh-ground. 4. chopped finely 1 cup long grain rice. 2. Bake. taste) 3-4 tablespoons half-and-half or milk Directions: 1. butter. 2. Ingredients: 1 lb precut baby carrot 1/2 tablespoon olive oil 1/4 teaspoon salt 1/2 tablespoon butter 1/2 tablespoon maple syrup Directions: 1. turkey. peel. Add cinnamon to taste then continue to mash with the milk or half-and-half to desired consistency. Reduce heat and cover. Heat butter in small saucepan until golden brown (dont burn!). 3. toss to coat. 5. passing the pepper grinder at the table. Season with salt & pepper & serve. Cook for about 50 mins or till rice and lentils are tender. toss carrots with oil and salt to coat. Place potatoes in a single layer on the two baking sheets. 7. 3. about 2 pounds 1/4 teaspoon salt 2 tablespoons butter 4 tablespoons maple syrup (or more to taste) 1 1/2 teaspoons cinnamon (or to 38 . 6. Scoop out seeds and throw them away. and maple syrup. Salt and pepper to taste. Dot pasta with butter or drizzle with olive oil.Buttered Wine Rice by Beka Mulder Ingredients: 90g butter 1 onion. Serve. Spray two baking sheets with nonstick cooking spray. Let cool slightly. bring to the boil. Serve immediately. 4. Add remaining stock & wine. Sweet Potato Fries by Beka Mulder Ingredients: 1 lb sweet potato 1 egg white 2 teaspoons chili powder 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1/8 teaspoon salt Directions: Peel and cut potatoes into 1/4 inch x 1/2 inch strips. black pepper. rice and water in saucepan and bring to a boil. 2. In a bowl. 2. chopped vegetables. I particularly recommend broccoli. Mash with salt. or snow peas. reduce heat & simmer gently for approximately 10 mins. letting them fall into a serving bowl. Drizzle over carrots and shake pan to coat. 5. 3. Put the squash in a baking dish and bake about an 1 hour at 350 degrees F. Bake sweet potatoes until tender. Put pasta into a microwavable dish large enough to give you a little room for stirring and tossing. Add potatoes. washed 2 1/2 cups chicken stock 1/2 cup dry white wine salt and pepper Directions: 1. Heat in microwave on high 3 to 5 minute at a time. Sprinkle Parmesan over top. 6. Cut the squash in half. combine egg white and seasonings. or until brown and tender. Heat butter in a pan. 5. Mjaddra by Amanda Kaake Ingredients: 1 cup lentils 1/3 cup rice 3 1/2 cups water 2 large onions 1 1/2 teaspoons olive oil or coconut oil salt and pepper to taste Directions: 1. Roast in oven for 10 minutes. and/or 1-3 cups pre-cooked. Take a fork and "scrape" the inside of the squash into strings. onions. 5. 4. beat well. Add rice and stir for 3 minutes. zucchini. cooked (any type) 3-4 tablespoons butter or olive oil 1/4-1/3 cup grated parmesan cheese 1/8-1/4 teaspoon garlic powder fresh ground black pepper Directions: 1. Toss with Parmesan cheese and butter. Meanwhile. slice your onions and put them in a skillet with oil. Preheat oven to 475 degrees. In shallow baking dish. 7. Directions: 1. 3. Put lentils. uncovered at 450 degrees for 20-25 minutes or until golden brown. Cook over medium/low heat till Easy Maple Mashed Sweet Potatoes by Amanda Kaake Spaghetti Squash with Parmesan Cheese by Beka Mulder Ingredients: 1 medium spaghetti squash 1/2 cup grated parmesan cheese 1/4-1/2 cup butter salt and pepper Ingredients: 3-4 medium sweet potatoes. 2.

I don't) Dressing Ingredients: Juice from 1 lemon 1/2 cup orange juice (I prefer to used bottled OJ for this but a juiced orange will work also) 1/2 cup olive oil 1/2 teaspoon ground cumin 1/2 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1 tablespoon honey Directions: 1. 7. add the lentils. over medium heat CousCous Marrakech by Melanie Serves 8 Roasted Moroccan Butternut Squash by Melanie 39 . cold or room temp. pepper 1/2 tsp. Preheat oven to 475F. Ingredients 1 cup dried fruits & nuts (dates.raisins. rice. butter 1 onion. While water is coming to a boil. serve remaining onions on the top. salt. 3. Lentils and Rice by Beka Mulder Ingredients: 3 tablespoons olive oil 3 medium onions. Roast about 40-50 minutes. If they get done too quickly like mine did. 5. This will take about 35 minutes or so. Pour in dressing. dried thyme or basil leaves Directions: Preheat the oven to 350 degrees F. and remaining 1 tsp cumin. for seasoning cooked squash Spice Ingredients: ground cumin ground coriander chile powder (I used Ancho chile powder) sweet paprika ground cinnamon ground allspice (I omitted this) ground ginger cayenne pepper (I omitted this) pinch of ground cloves Directions: 1. Continue cooking the rest of the onions until dark brown and black in places. Especially good with chopped lettuce. Put squash in plastic bowl and toss with olive oil. Remove 1/3 of the onions and set aside. 4. heat olive oil and butter and cook onion. 3. Taste and adjust seasoning if need be. 6. stirring frequently. until translucent. Rice Pilaf by Amanda Kaake Ingredients: 2 Tbsp. Ingredients: 4-5 cups butternut squash. ginger. peeled and cut into 1 inch cubes 2 T olive oil (or slightly less) 1/2 tsp. While couscous is steaming. When serving. salt. Spray roasting pan with olive oil or nonstick spray and arrange squash in a single layer. cumin. 4. olive oil 1 Tbsp. reduce heat. After water comes to a boil.Serve warm.etc. Allow to steam for 15 minutes. A delicious accompaniment to seasoned meats. 5. Cover and let stand for 5-10 minutes. 4. vegetables or a Moroccan tagine. add the 1/3 lightly browned onions. Peel butternut squash with vegetable peeler. cut off ends. flake with a fork until all grains are fluffed and separated. Mix couscous until it is well coated with olive oil. and cut squash into cubes about 1 inch square. finely chopped 1 cup long grain white rice 2 cups chicken broth 1/4 tsp. Serve freshly steamed or warmed up the next day. 11.apricot. cinnamon. 9. fish. Add water to the couscous and cover the bowl with plastic wrap. Whisk until well combined. 3.) 1 1/2 cups couscous 1 teaspoon turmeric 2 tablespoons olive oil 1 chicken or veggie bouillon cube (or powdered equivalent) (you can also add peppers and onions if you like them. Cover a nd simmer 15 minutes or until rice is tender. The rice and lentils should not have any liquid in them. salt 1/8 tsp.nuts and anything else. When onions are done. Mix in with cooked lentils and rice and season with salt and pepper and cook for 5 more minutes. In a medium saucepan. 4. stirring. 6. and a dollop of yogurt or sour cream on top. Remove from heat and stir in the well-browned onions. 8. Make couscous according to package but boil water first with bouillon and dried fruit.caramelized. Gently mix together with a large serving spoon until all ingredients and dressing are well combined. Serve! 10. Stir well to get oil and spices evenly distributed on cut surfaces of the squash. Squash is done when it is soft and slightly browned on quite a few of the edge. simmering for 15minutes. orange juice. 6. pepper. Also good with cooked spinach. prepare dressing by combining lemon juice. olive oil. 5. if desired). sliced (not diced) 3 1/2 cups water 1 cup lentils 1 cup rice 1 teaspoon salt 2 teaspoons cumin Directions: 1. Heat olive oil in skillet. 2. place couscous in a bowl with turmeric & olive oil. bring water to a boil in a saucepan. and cover. 2. tomatoes. In the meantime. 4. just drain out water. 2. This simple couscous dish combines dried fruits and nuts with an earthy blend of Moroccan spices. Onions. and spices. Stir occasionally. kosher salt fresh ground black pepper sea salt. remove dried fruits and set aside.cranberries. turning every 15 minutes or so. To the lentils. saute the onions with 1 tsp cumin until lightly browned (can add some garlic too. almonds taste best. 7. honey. When couscous is done. Add dried fruits. 3. blender 1/3 cup. Add rice and cook.

Wash sweet potatoes then cut in half lengthwise. Mash with potato masher. garlic and cumin. 4. 2. (I don't like these by themselves. Spanish Rice by Amanda Kaake Crock Pot Refried Beans by Beka Mulder Ingredients: 1 lb dry pinto beans. Brown rice in oil then add chopped onion. comes from Crock It by Barbara M.for 5-6 minutes until some of the rice grains look translucent. This fit the bill perfect! I hope you enjoy them as much as we do. Lay skin side down in the crockpot and put about 1 inch of water in the bottom (or less). I needed a side for dinner and knew when dinner time came around I wouldn't have the time I would have liked to make sides. R. minced 1 large onion. 2. diced 1 tbsp cumin 2 tsp chili powder 1 1/2 tsp oregano 1 tsp salt Directions: 1. Serves 4. Transfer everything to a 1-1/2 quart glass baking dish. 3. Remove from oven and let stand 10 minutes before serving. I LOVE these in burritos much better than canned. Place all ingredients in crockery and stir well.N. Cook on low 8-10 hours. Next add tomato sauce and chicken broth. 2. Drizzle with olive oil and season with salt. 2. Put lid on tight and cook on low for approximately 5 hours. This Ingredients: 1 1/2 cups jasmine or basmati rice. Bring the stock and seasonings to a boil and pour over the rice. uncooked 2 cloves garlic. minced 2 tablespoons oil 1 small onion. Cover and simmer for 15 minutes or till rice is tender and liquid is absorbed. 3. Grilled Asparagus by Amanda Kaake Ingredients: asparagus olive oil salt fresh lemon Directions: 1. until rice is tender.) Sweet Potatoes or Squash Crockpot Style by Amanda Kaake These may seem no-brainer but I just discovered them not too long ago. chopped 4 ounces tomato sauce 2 1/2 cups chicken broth 1 teaspoon cumin Directions: 1. rinsed and sorted 4 cups water 1 cup already brewed coffee 3 cloves garlic. 40 . Put cleaned and trimmed asparagus in a dish. Fluff rice with fork and serve. Cover dish and bake at 350 degrees for 30 to 40 minutes. Murray. Ingredients: sweet potatoes or squash water Directions: 1. Move to a serving platter and squeeze with fresh lemon juice. but I don't like canned ones by themselves either. Grill till desired tenderness. Bring to a boil and reduce heat to low.

microwave style. Honey sticks W e’ve heard it said many times that having 5-6 small meals per day is much better for you than having 3 large meals per day. He could eat two whole boxes a day just for snacks if I’d let him. Visit their site to find this yummy recipe. Do you know why that is? Those several small meals help keep your blood sugar under control.WHOLESOME RECIPES SNACKS ars g r a n o l a  b s ing Tip Snack Protein Try these for a protein packed punch! Tortilla Roll-Ups recipe below Hard Boiled Eggs Cheese tortillas . I had gotten into the habit of purchasing low quality crackers once again. If you’re on a diet hoping to lose weight. I started giving him snacks with more protein as well as more nutrient dense snacks. You know. sm a rt sn a cki n g Up That Energy Try some of the below for a quick energy pick-me-up. Fresh/dried dates Dried and fresh fruits Guilt Free Raw Veggies! Carrots Peppers Celery Broccoli Sugar Snap Peas Cherry tomatoes Green onions Zucchini 41 . Try to look for foods in their most natural state possible. GRANOLA BARS cafe Vanilla bean This picture was taken from Vanilla Bean Cafe. Within that first week his appetite became normal again. goldfish and other such crackers. Have protein snacks as often as possible. My son was eating me out of house and home when he turned 3 1/2 years old. 5-6 smaller meals per day will also help you with that if you choose the right kinds of foods. the wheat things. I realized something had to be done. it’s used immediately. Pretty simple isn’t it? The other thing to remember is that protein is not stored. The poor little guy was actually starving by not having proper nutrients which made him feel hungry all the time even though he was eating constantly. Tuna salad with crackers.

very well till everything is totally combined. Make sure to stir Directions: 1. 1/2 sucanat) 1/2 cup wheat germ 3/4 teaspoon ground cinnamon 1 cup Whole Wheat Pastry flour 3/4 cup raisins (or half raisins. At this point you can add in your cinnamon. cinnamon. 3. Place apples in a saucepan over medium/low heat. then add wet ingredients. Kaake Ingredients: tortilla shells cream cheese. Refrigerate for several hours. One at a time. 5. chopped Granola Bars by Amanda Kaake Ingredients: 4 cups oatmeal 2 cups unbleached flour 1-2 tablespoons flax meal. Applesauce by Amanda Kaake Ellie’s Trail Mix from the Food Network Ingredients: 1 1/2 cups cashews chopped 1/3 cup macadamia nuts chopped 1/3 cup chopped dates 1/3 cup chopped dried papaya no sugar or low sugar added 1/4 cup crystalized ginger 1/4 cup coconut Directions: 1. Do not brown or they will turn out hard. or they will be too hard to cut. 2. These stay fresh about a month at room temp. 4. mix together the oats. Bake for 30 to 35 minutes in a 350 degree oven. If you feel it's not sweet enough. egg. then cut into bars while still warm. I sometimes add in cinnamon and coconut and omit the chocolate chips. chocolate chips and salt. oat bran or wheat germ (optional) 1/4 cup raw agave nectar (can sub sugar or brown sugar) 2 teaspoons baking soda 1/2 teaspoon salt 3/4 cup canola. Ingredients: apples. 2. 3. Roll up tight and wrap in saran wrap or put into an air tight container. peeled and sliced cinnamon Directions: 1. brown sugar. 2. In a large bowl. Generously grease a 9x13 inch baking pan. We like to dip ours in salsa when we're eating them. Cut while still warm. oil and vanilla. Make a well in the center. 2. Stir all together and bag up into 1/3 cup portions. nuts. 3. 2. My midwife loved this food idea. Put on plate to cool. 4. olive or coconut oil 3/4 cup honey chocolate chips Directions: 1. Tortilla Roll-Ups by Amanda Ellies High Energy Mix from the Food Network Ingredients: raisins cranberries apricots pumpkin seeds almonds sunflower seeds Directions: 1. and pour in the honey. 2. Place lid on top and cook for 10 or more minutes till you can mash apples with an old fashioned potato masher. 3. In the fridge they will last a few months. Take out and cut in half or small bit sized pieces. Mix dry ingredients first. flour. half dried cranberries or other fruit) 3/4 teaspoon salt 1/2 cup honey 1 egg. especially for pregnant and nursing mothers. Stir all together and bag up into 1/3 cup portions. 5. take tortillas and spread with cream cheese. Do not allow the bars to cool completely before cutting. Cool for 5 minutes. Mix well using your hands. Preheat the oven to 350 degrees F (175 degrees C).Playgroup Granola Bars by Jennifer Daggett Ingredients: 2 cups rolled oats 3/4 cup brown sugar (or1/2 real maple syrup/honey. until the bars begin to turn golden at the edges. Sprinkle with some shredded cheddar cheese and top with meat and green onions. Bag into 1/3 cup portions. OR half and half) 2 teaspoons vanilla extract 1/2 cup flaked coconut 1 cup sliced almonds (or mixture of favorite nuts) 1 cup miniature semisweet chocolate chips DIrections: 1. In the fridge they will last a few months. raisins. wheat germ. Maple Syrup Walnuts by Ellie 42 . 3. Bake at 375 degrees for 15-20 minutes or till the top is puffy and soft. Pour into a greased cake pan and press down firmly to make sure bars stay together after they are baked. coconut. add in a bit of your favorite sweetener. from the Food Network Ingredients: 2 cups walnut halves 1/3 cup maple syrup pinch of salt Directions: Stir into a warm pan for about 3 minutes till nuts are toasted and caramelized. 4. These stay fresh about a month at room temp. 5. softened shredded cheddar cheese favorite cooked/deli meat green onions. 2. Pat the mixture evenly into the prepared pan. beaten 1/2 cup olive oil or coconut oil OR peanut butter.

Cut bananas in half crosswise so there are two fat bananas instead of two long skinny ones. 3. Carefully put each banana on a stick. At this point you can wrap in foil or parchment paper and leave it at that. 2. granola (optional) popsicle sticks Directions: 1. Have fun experimenting! 43 . If you want. nuts. you can roll the banana in honey then roll in nuts or granola. I have yet to try a cacao and coconut oil mixture to roll the banana in.Frozen Banana's by Amanda Kaake Ingredients: bananas honey.

drained beans •Pepperoni •Red cabbage .WHOLESOME RECIPES SOUPS AND SALADS add-ins Salad •Red and yellow peppers •Sprouts •Carrots •Broccoli •Olives •Nuts and seeds •Chickpeas •Hard boiled eggs •Cherry tomatoes •Cucumbers •Red onion •Peas •Cooked. Remember. So u p trick s a n d t i p s H here are some tips I think you’ll find very useful in making that perfect. fresh bread and a good salad. add in some instant potatoes till you reach your desired consistency. shredded meats •Chives •Herbs . healthy ready to dump uneaten. •If you need a thicker soup. Sauteing them first in a little butter or olive oil adds a lot of flavor to soup. then take the potato out.fresh and cubed •Specialty cheeses •Dried fruits •Avocado's •Banana peppers •Steamed green beans •Snow peas •Mushrooms •Zucchini •Canned. make some soup! •Don’t throw out meat carcasses. •Serving soup in mugs gives it a cute twist •If your soup is too salty. just a bit goes a long way! •If you don’t have any broth on hand. raw potato. Have a container or freezer bag 44 ads S o u p s  S a l . cooked veggies in. mix up some water and bullion as directed on the package. cooked veggies for your soups.shredded •Croutons P P O T AT O K A L E S O U Nothing is better on a cold evening than a nice. warm soup. •Use leftover. Just simmer for 15 minutes. Put them in freezer bags and freeze them till your ready to make your soup. •Onions and celery are a soup staple. add in a whole.fresh and chopped •Fruits . When the bag/container is full. It will absorb the salt.

diced 2 tablespoons butter 2 cups onion. celery. Drizzle a bit of olive oil in a warm pan and throw in onions. chicken and potatoes. potatoes. Place squash. nutmeg. parsley and potatoes. Bring to boil and Curried Squash Soup by Jessica Kibert Ingredients: 3 med acorn squash. 5. Add butter and allow to melt. stir in sour cream and whipping cream. optional Directions: 1. 5. Cook over low heat until heated through (do not allow to boil). corn. 6. In a saucepan. rinsed and drained 1 (14 1/2 ounce) can chicken broth 1 teaspoon salt 1 teaspoon oregano 1/2 teaspoon pepper 1/4 teaspoon cayenne pepper 1 cup sour cream 1/2 cup whipping cream 2 (4 ounce) cans diced green chili’s Directions: 1. onion and garlic powder in oil until chicken is no longer pink. salt and cook 7 minutes stirring occasionally. 4. Wilt bacon in large soup pot over low heat till fat is rendered . garnish with bacon if desired. add pulp to saucepan. 6.White Chicken Chili by Beka Mulder Ingredients: 1 lb boneless. Add flour and consistently stir for another 5 minutes. 5. Cook till translucent. pepper and sour cream. 4. chilies and seasonings and chicken broth. Continue cooking over med-low heat for 12-15 minutes. Stir in cream.. Chicken Corn Chowder by Beka Mulder Ingredients: 4 ounces bacon. salt & pepper. Reduce heat. 2. 3. Add in garlic. Add the half and half. carrots. 3. Serve and enjoy! S & P to taste crumbled cooked bacon. In large saucepan. sliced 2-3 cups cooked chicken. halved and seeded (I used leftover squash from Christmas dinner) 1/2 cup chopped onion 3-4 tsp curry powder 2 tbsp butter 3 cups chicken broth 1 cup half & half cream 1/2 tsp ground nutmeg Directions: 1. Add stock. 2. Bake at 350 for 35-40 min or until the squash is almost tender. skinless chicken breast. onions. Meanwhile mix well. I had gotten some kale in a box from door to door organics and needed to use it up. Remove from heat. chopped 1 tablespoon cilantro Kale and Potato Soup by Amanda Kaake I must admit I wasn't sure if I'd like this or not. cook over med heat for 15-20 minor until squash is very tender. Add onions and wilt over low heat for 10 minutes. Cheeseburger Soup by Chris Ritchey Ingredients: 1/2 pound hamburger meat 3/4 cup onions. Add broth and bring to a boil. sliced 1 cup half and half cream 4 cups cooked corn (2 cans) 3/4 teaspoon black pepper 1 dash salt 1 large red bell pepper 3 scallions. In a food processor or blender. add to broth. basil. cover and cook until vegetables are semitender. cayenne pepper and broth. Add beans. 2. 4. Bring to a boil. Reduce heat. cut into 1/2 inch cubes 1 medium onion 1 1/2 teaspoons garlic powder 1 tablespoon vegetable oil 2 (15 1/2 ounce) cans great northern white beans. 5.5 minutes. chopped 2 tablespoons flour 4 cups chicken broth 2 large potatoes. remove from the heat. Serve immediately. saute onion and curry powder in butter until onion is tender. 3. He didn't like the kale texture as much but still ate it all and cleaned up the broth in his bowl. 6. 2. Brown hamburger. in a greased shallow baking pan. pepper. 4. 2. chopped 3/4 cup shredded carrots 1 cup diced celery 1 teaspoon basil 1 teaspoon parsley 4 tablespoons butter 3 cups chicken broth 4 cups diced potatoes 1/4 cup flour 2 cups grated cheddar cheese (I use american cheese) 1 1/2 cup milk salt and pepper to taste 1/2 cup sour cream Directions: 1. we loved this soup! Even Matt gave it a 7-8 on flavor. Next add in kale and simmer another 15 minutes or so till kale is done . Ingredients: 3 large or 4-5 medium potatoes peeled and diced 1 large diced onion 2-3 crushed garlic cloves 4 cups chicken broth Approximately 4 cups finely chopped kale pinch of cayenne pepper olive oil Directions: 1. cut side down. 3. 3. turn down to a simmer for 20 minutes or till potatoes are done. 4. flour and milk. To my surprise. Reduce heat and simmer (uncovered) for 30 minutes. Add butter. scoop out the squash. add cheese. return to saucepan. cover and simmer 10-12 minutes. saute chicken. Bring to a boil and stir constantly for 2 min or until it thickens. salt . set aside. process the squash mixture until smooth. 45 . Gradually add broth.

green beans and zucchini in the oil 5 ins. drained 1 14oz can diced tomatoes 1/2 cup carrot. Drain any excess grease. garlic. 8. julienned or shredded 2 tablespoons minced fresh parsley 1 1/2 teaspoons dried oregano 1 1/2 teaspoons salt 1/2 teaspoon pepper 1/2 teaspoon dried basil 1/4 dried thyme 3 cups hot water 4 cups fresh baby spinach 1/2 cup small shell pasta Directions: 1. celery. Bring soup to boil then reduce heat and allow to simmer 20 minutes. Adjust seasonings and cook 5 more minutes. Add rest of ingredients in a large pot. hot water and spices. 5. crumbled Directions: 1. Add milk slowly. beans. Stir in grated cheese until smooth. drained 2 15 oz cans small white beans or great norther beans. Heat oil in large soup pot over medium heat. hot water and spices. carrot. Whisk milk/flour mixture into saucepan. beans. 6. celery. Saute onion. Add spinach leaves and pasta. Slowly blend broth into sauce. stirring constantly. Cook for an additional 20 minutes or till desired consistency. Loaded Baked Potato Soup by Beka Mulder Ingredients: 2 cups chicken broth 3 medium potatoes peeled and cubed 2 green onions.drained 1 can tomatoes 6oz tomato paste 1/2 . stirring constantly. sliced 1/2 celery rib. cooked chicken salt and pepper Directions: 1. 5. Bring to a boil and simmer for 30-45 minutes. Stir in flour& cook 5 minutes. 3. carrot. Simmer 15 minutes or till chicken is warmed through. or till onion begins to turn translucent.1 1/2 cup servings. Cook beef and onions. stirring constantly. Cook onions in butter until tender& transparent. Broccoli and Cheese Soup by Amanda Kaake Ingredients: 1 bunch broccoli.1 Tablespoon beef bullion Directions: 1. or till onion begins to turn translucent. chopped 1/2 cup flour 2 cups milk 2 cups grated mild cheddar cheese or sharp cheddar cheese 2 cups chicken broth 1-2 cups shredded. Simmer uncovered 5-8 minutes or till thick. drained 1 14oz can diced tomatoes 1/2 cup carrot. Copycat Olive Garden Minestrone by Beka Mulder Ingredients: 3 tablespoons olive oil 1 cup minced white onion 1/2 cup chopped zucchini 1/2 cup frozen cut italian green beans 1/4 cup minced celery 4 teaspoons minced garlic 4 cups vegetable broth 2 15oz cans red kidney beans. drained 2 15 oz cans small white beans or great norther beans. 2. 7. 2. cut into smaller pieces 1/2 cup butter 1 medium onion. Add spinach leaves and pasta. julienned or shredded 2 tablespoons minced fresh parsley 1 1/2 teaspoons dried oregano 1 1/2 teaspoons salt 1/2 teaspoon pepper 1/2 teaspoon dried basil 1/4 dried thyme 3 cups hot water 4 cups fresh baby spinach 1/2 cup small shell pasta Directions: 1. Makes about 8 . 2. garlic. Bring soup to boil then reduce heat and allow to simmer 20 minutes. stir in cheese and bacon. 4. minced 1/4 medium carrot grated 2 teaspoons distilled white vinegar 1 teaspoon salt 1 1/2 cups milk (mixed with) 2 Tablespoons flour 1/4 cup shredded cheddar cheese 1/4 cup shredded monterey jack cheese 2-6 slices cooked bacon. 2. Add bell pepper and scallions. 1 diced onion 1/2 pound frozen green beans 1/2 pound frozen peas 1 can corn . 4. Let cool a bit and serve. Mandi’s Old Fashioned Vegetable Soup by Amanda Kaake Ingredients: 1-2lbs ground beef 2 quarts water or tomato juice 4 diced potatoes 1/2 head cabbage .7. Add in chicken 8. 3. 4. Bring first 7 ingredients to boil in saucepan over medium-high heat. 3. Heat oil in large soup pot over medium heat.1 1/2 cup servings. Makes about 8 .thinly chopped 46 . 4. Saute onion. Add vegetable broth to pot along with drained tomatoes. Cover and simmer over mediumlow heat for 20 minutes stirring occasionally. Copycat Olive Garden Minestrone by Beka Mulder Ingredients: 3 tablespoons olive oil 1 cup minced white onion 1/2 cup chopped zucchini 1/2 cup frozen cut italian green beans 1/4 cup minced celery 4 teaspoons minced garlic 4 cups vegetable broth 2 15oz cans red kidney beans. Cook broccoli until tender& drain. 3. Cook for an additional 20 minutes or till desired consistency. 5. Add vegetable broth to pot along with drained tomatoes. 2. green beans and zucchini in the oil 5 ins.

Clean the chicken. Cook stirring every 15 minutes for 2-3 hours. Mix nuts in a pie plate with 1/2 tsp salt and 1/2 tsp pepper. Mix all together and don't put on salad until ready to eat or it will get Beka Mulder (from the South Beach Diet cookbook) Ingredients: 1/2 cup pistachio nuts. 2.1 teaspoon dijon mustard Directions: 1. 5. combine the beef and rest of ingredients and bring to simmer. chopped 2-3 teaspoons cumin 3 tablespoons chili powder 1 1/2 teaspoon black pepper 2 teaspoons salt 2 cups water Directions: 1. 3. Spread out on cookie sheet and break apart. Drain. drained salt 1/8 teaspoon pepper 1/4 teaspoon cumin 1/2 teaspoon chili powder Directions: 1.cool. Preheat oven to 375 degrees.by Amanda Kaake taken from the internet. Press the chicken into the mixture. 3. Tuna Nicoise Salad by Ellie from the Food Network Auction Chili by Sandi Boothman Ingredients: 1 lb. Heat 1 tbsp of the oil in a skillet Wendy's Chili by Beka Mulder 2lbs ground beef 1 29oz can tomato sauce 1 29 oz can kidney beans with liquid 1 29 oz can pinto beans with liquid 1 cup diced onion 1/2 cup diced green chili peppers 1/4 cup diced celery 3 medium tomatoes. and cover with cold water. 2. Mix together dressing ingredients and then toss with salad. Note from Amanda: This is my mom's recipe and it's great! I like to brown the meat and onion. ripe avocado. ground beef 1 chopped onion 1 teaspoon oil 15 oz diced tomatoes (do not drain) 10 3/4 oz can tomato soup 15 oz kidney beans. 3. Use leftovers for wraps the next day! Pistachio Chicken Salad by Mandarin Orange Salad by Sandi Boothman Salad Ingredients: 1 bunch red leaf lettuce 1 can mandarin oranges 1/2 cup slivered almonds 3 tablespoons sugar Directions: 1. parsley.chopped 1 can drained tuna 1/2 cup chopped black olivers 1/4 cup chopped red onion 2 medium tomatoes. chopped Dressing Ingredients: 1/4 cup fresh lemon juice 2 tablespoons olive oil 1/2 . turnips. Drain fat. 2. Salad Ingredients: Handful of steamed and cooled green beans .about 3 . flu’s or anytime you want a yummy soup. 4. 2. This is for cold’s. 47 .only for the stock). Stir in almonds. Bring to a boil. chopped 5 cups lettuce. garlic. celery. finely ground 1/2 + 1/4 tsp salt 1/2 tsp + 1 pinch freshly ground pepper 4 boneless. peeled and pitted 3 TBSP extra virgin olive oil 3 TBSP lime juice 1 TBSP water Directions: 1. 3. Brown ground beef in a skillet over medium heat. parsnips.5 pound organic stewing chicken 3 large onions 4 cloves garlic 1 large sweet potato 3 parsnips 2 turnips 10 large carrots 6 stalks of celery 1 bunch parsley Hot pepper flakes. Brown ground beef and onion together in oil. very soggy. 2. Put sugar in pan and liquify. put it in a large pot.a few 1 teaspoon celery seed Directions: 1. 3.Granny’s Chicken Soup . sweet potato. Cook about 45 min longer. Add the parsley celery and hot pepper flakes. drain and put all the ingredients in the crackpot to cook on low all day.chopped 4 baby red potatoes steamed and cooled quickly . Dressing Ingredients: 1/4 cup vegetable oil 2 tablespoons vinegar 1 tablespoon minced fresh parsley ( i used dried if I don't have fresh but not as much) 1 tablespoon sugar 1/2 teaspoon salt 1/8 teaspoon black pepper 1. In large pot. Remove the chicken (not used further for the soup. skinless chicken breasts halves 2 TBSP coconut oil 1/ cup diced sweet white onion 1 head romaine lettuce Dressing 1 tsp grated sweet white onion 1 large. 6/ Add Sea Salt or Crystal Salt and black pepper to taste. Toss all salad ingredients.4 quarts. and carrots. Add remaining ingredients and heat through till warmed. Add onions. Ingredients: 1. Boil about 1 1/2 hours.

4. 8. pear. diced Feta cheese (I used reduced fat) Red onion. Drain well. mushrooms. Add the diced onion and the remaining salt and pepper. Heat the remaining oil in a skillet over high heat. 7. 6. Toss all ingredients together and chill for several hours. Always make the salad quite wet because the noodles will soak up lots of dressing. 5. Pasta Salad by Amanda Kaake Ingredients: cooked and drained spiral pasta italian dressing veggies . Enjoy 48 . Slice the chicken breasts and arrange on breast on top of each salad. Cook until onion is browned. spinach. Sprinkle the onion on top of that. onions. add the raspberries and serve.com Salad Ingredients: Romaine Lettuce Baby spinach leaves Fresh raspberries Fresh pear. Combine the romaine. etc. Make sure to season well.broccoli. red onion and sunflower seeds. Dressing: Puree all ingredients in a blender till smooth. Top with a bit of salad dressing to taste then toss. Directions: 1. Boil potatoes till desired tenderness. Combine all the vinaigrette ingredients together and mix thoroughly. Once the salad is dressed. Taste the dressing. Place the breasts in a baking dish and bake for 15 minutes or until done.. Peel potatoes and cut into desired size.blogspot. 2.and cook the coated breasts 2 minutes on each side. feta cheese. Pour into bowl of dressing and fold in. Potato Salad by Amanda Kaake Ingredients: 4 large waxy potatoes 1 cup mayonnaise 1/2 cup sour cream 6 tablespoons fresh chopped chives 1/4 cup fresh chopped parsley Directions: 1. tomatoes. 3. thinly sliced Sunflower seeds Raspberry Vinaigrette: 1/3 cup canola oil 2 1/2 tbsp raspberry vinegar 1/2 tsp sugar Sea salt and fresh cracked pepper to taste Directions: 1. Line four plates with the lettuce. if it's too tart add a couple tablespoons of apple juice or a bit more sugar. 2. Refrigerate at least an hour before serving. Mixed Greens with Raspberries and Pears by Pam taken from fortheloveofcookingrecipes. Mix rest of ingredients together in a medium sized bowl. Serve with the dressing 9. Remove from heat and pour into a bath of ice water till cooled.. I kept our dressing tart because the berries and pear were so sweet. 4. to taste.

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