A

B C’s
of
Nutritious Cooking
&
Living a Healthier Lifestyle
A Back-to-Basics

Survival Guide
For Your Family
by
Cheri Majors, M.S. & Jacob Majors, 7th Grade Contents

Chapter Page
Introduction 1
1. A is for . . . . Apples and Fruits 3
2. B is for . . . . Baked Homemade Breads 9
3. C is for . . . . Cherries and Berries 13
4. D is for . . . . Dairy and Dinners 17
5. E is for . . . . Eating Smaller Meals – More Often 21
6. F is for . . . . Fish with Flavor 29
7. G is for . . . . Garlic and Onions 35
8. H is for . . . . Healthy Desserts 37
9. I is for . . . . Iron Essentials 41
10. J is for . . . . Juicing for Health 43
11. K is for . . . . Keeping Family Pets Healthy 49
12. L is for . . . . Lemons, Limes and Citrus Juice 51
13. M is for . . . . Main Meal Dishes 59
14. N is for . . . . Nuts and Seeds 63
15. O is for . . . . Olive Oil 65
16. P is for . . . . Protein Sources 67
17. Q is for . . . . Quick Lunch Solutions 73
18. R is for . . . . Remedies, Naturally without Drugs 81
19. S is for . . . . Soups and Salads 85
20. T is for . . . . Tea and Coffee 89
21. U is for . . . . Under-Exercised = Overweight 91
22. V is for . . . . Vegetarian Meals 93
23. W is for . . . . Whole Grains 97
24. X is for . . . . X-extra Water Sources 99
25. Y is for . . . . Your Time 101
26. Z is for . . . . Zucchini Squash Vegetables 103

Copyright @ 2010 by Cheri Majors, M.S. All rights reserved

Introduction

My grandmother grew up during America’s first big depression, and she gave
me gourmet cooking lessons (on-a-dime) back in my teens, which I will always
me gourmet cooking lessons (on-a-dime) back in my teens, which I will always
remember. I look back and cherish those times I spent with her, and my
grandfather, who lived through tumultuous times, yet prospered anyway. They
were my inspiration, as they truly lived their lives healthy, wealthy, and wise.

Now I would like to inspire you toward a healthier family life, while keeping
more of your hard-earned money in your pockets. We can, and will get through
these tough times, because we are tough, and we are going to get healthier
together. Simply follow the A B C’s of nutritious cooking, and living a healthier,
and happier life-style. I hope it will help your family get back-to-basics!

You now have a quick reference guide to healthy, quick and easy, yet extremely
inexpensive meal suggestions, recipes, unexpected exercise opportunities,
natural Biblical healing, and parenting tips. I wish your family well, through
nutritious cooking, eating, and healthy living!

Note: The E-book version can be accessed through free articles on my

familyfriendly news page, online at
www.AssociatedContent.com/cmajors
.

Chapter 1 A is for Apples & Fruits

An apple a day keeps the doctor away, along with a good variety of other fruits,
sweetly nutritious, and high in fiber. Try this versatile apple crisp recipe, (could
substitute peaches, pears, or nectarines) good for breakfast, or dessert.

Fall Recipe for Apple Crisp

Here's a great fall recipe for Apple Crisp with so many variations that you'll be
making, and serving, this versatile dessert all season long. Your family and
friends will request it! If you've ever had a warm scoop of home-baked Apple
Crisp with milk splashed over it for a brisk fall breakfast, or perhaps a dessert
slice of Apple Crisp with a scoop of vanilla ice cream, after a Sunday family
dinner, you'll want to prepare this recipe, enjoy!

Apple Crisp Crust (choose one)

4 - Graham Crackers - whole, NOT crushed
Line the bottom of a square baking pan with graham crackers, that's it!
Or: 1 - Keebler pre-made Graham Cracker Crust, large pie size
Or: 1 - 6 pack Keebler pre-made Mini Graham Cracker Crust, individual size
Or: 1 - 6 pack Keebler pre-made Mini Graham Cracker Crust, individual size
Apple Crisp Filling
4 - Pippin or green, sour Apples, cored, peeled, and sliced thin
½ Cup - Raisins (optional)
¼ Cup - Lemon Juice

Line the bottom of the pie crust solid, with thinly sliced apples, by layer. Add the
raisins (optional) over the first apple layer, and continue layering apple slices.
Pour lemon juice evenly over top layer of apples, to drizzle down to lower
layers.

Apple Crisp Topping (choose one)

¼ Cup - Butter or Margarine (at room temperature)
1/3 Cup - Brown Sugar
4 Packets - Quaker Instant Oatmeal, any Cinnamon variety

In a mixing bowl, cut-in (chop into small squares, don't mix or smash) butter or
margarine, into the instant oatmeal, sprinkling this crumbly mixture over the top
of the apples.

Or . . . Alternate Apple Crisp Topping

¼ Cup - Butter or Margarine (at room temperature)
¼ Cup - White Sugar
¼ Cup - Brown Sugar
1/3 Cup - Instant Oats or Rolled Oats
1/3 Cup - Whole Wheat Flour
1 tsp. - Ground Cinnamon
½ tsp. - Ground Cloves
½ tsp. - Ground Nutmeg

In a mixing bowl, cut-in (chop into small squares, don't mix or smash) butter or
margarine, into all the other ingredients, sprinkling this crumbly mixture over
the top of the apples.

Baking Instructions

Preheat oven to 350 degrees. Bake Apple Crisp 30 to 45 minutes, until the
crumbly crust turns brown. Remove from heat, and allow to cool at least 15
minutes before serving. Refrigerate any extra.
Apple Crisp Serving Suggestions
Serve as Dessert:
Serve hot with or without a scoop of vanilla ice cream on top after dinner.
Serve as a complete Breakfast:
Serve in a bowl, cold or heated (in microwave) with or without pouring milk
over, for a chunky, granola-with-apples kind of cereal.

For naturally sweet and delightfully different fruit with dips, try making the
recipes on the next page. All are good for replacing Valentine, Easter,
Halloween and Christmas candies!
Naturally Sweet & Healthy Valentine's Treats

The best alternative for Valentine's candy is sweet, refreshing and good for you.
You'll be surprised how easily your kids will give up those delectable, gooey
chocolates, which can result in tooth decay, and unhealthy weight gain, by
simply substituting appealing fruits.

Fruit Dips

Your child's weight and teeth won't suffer when biting into heart-shaped
watermelon and apple slices or bright red strawberry hearts. Each of which can
be served with, or without, inviting dips such as whipped cream, peanut butter,
cream cheese, maple syrup or Cool Whip.

Sugar-free or fat-free Cool Whip is our favorite when dipping bright red,
naturally heart-shaped, strawberry halves, with greenery trimmed off. Nothing is
more appealing than a bowl filled with strawberry halves, sporting whipped
cream on the side, and will be eaten up just as quickly as candy would be
gobbled up.

CookieCutting Watermelon Slices

Another delicious candy substitute is watermelon slices, which can be cut with
several different sizes of heart-shaped cookie cutters. Serve these on a tray with
or without whipped cream, a few blueberries sprinkled around, and they too will
be eaten up like candy, nature's candy.
Slicing & Personalized Dipping

Probably the most engaging and dip-friendly, candy-substituting fruit, is a sliced

red apple. Core, slice and serve, positioning slices into heart shapes, along with a
gooey mix of peanut butter maple syrup dip.
Dips can be served separate if your kids prefer creamy or chunky peanut butter
alone, with another dip bowl filled with maple syrup. Maple syrup can also be
added to cream cheese, or try Nutella Hazelnut (mildly chocolate) spread, for
other dip variations.

Your kids may even want to create their own fruit dips such as nacho cheese,
cinnamon applesauce, or tapioca pudding. You can all have fun inventing new
fruit dips, which will encourage more fruit to be eaten at your house.

CookieCutting Jello Shapes

If your children like cherry or strawberry-flavored Jello, mix up a batch in a long

glass baking dish (using ¼ cup less water). The next day when the gelatin has
set, using your heart-shaped cookie cutters, cut out, and serve-up lots of red-Jello
hearts.

Naturally sweet Valentine's hearts in red fruits and Jello are so quick, and easy,
saving money over boxed chocolates, cavities, and other preventable health
problems. Have your kids help prepare these special Valentine sweets for your
whole family, and enjoy them together.

Chapter 2 B is for Baked Homemade Breads

Baked bread and dough can either be made by hand, or in a bread machine,
enabling you to use whole grain, nutritious flours with B vitamins. For fun
holiday bread sticks and cookies try these kid-friendly recipes.

Christmas Candy-Cane-Shaped Cookies and Cheese-Biscuit

Bread Sticks

Instead of traditional pure-sugar, Christmas candy canes, we have options for

you! Instead, cut out most of the sugar, and make these easy, candy-caneshaped
cookies, and cheese-biscuit bread sticks; a fun holiday Christmas baking project,
with your kids. We even let you substitute your favorite cookie, or biscuit
recipes, if you want to.

The Story of the Candy-Cane

The Christmas candy-cane story goes something like this . . .

Once upon a time there was a candy maker who wanted to create a candy
Once upon a time there was a candy maker who wanted to create a candy
symbolizing the true meaning of Christmas, which is all about Jesus (He is the
reason for the season). So the candy maker designed a candy stick, or cane,
which was curved at the top, to represent a shepherd's staff (for the Lamb of
God) which also becomes the letter "J" (for Jesus) when the staff is turned
upside down.
Candy-Cane Colors

You might ask why the candy maker chose red and white colors to be entwined
into one cane. The answer is - white represents the purity of Jesus, while the
color red signifies His blood, shed for us, to cover our sins.

Shortbread or Sugar-Cookie Candy Canes

Using your family's favorite shortbread or sugar-cookie recipe, mix batter and
form palm-sized dough balls. Cut each dough ball in half and roll each half into
long tube strips (your kids will call them fat-worm shapes) with your hands, on a
flour-dusted, counter top or chopping board.

You don't have to eat pure sugar candy-canes anymore, as now you have
healthier, even fun cookie, and bread-stick options. This is a great kid-friendly
family kitchen-table activity. Save the real sugary candy-canes for Christmastree
decorating or hot chocolate and coffee stir-sticks, throughout the holidays.
Wishing you and your family a very Merry Christmas!

You Have Choices

If you are trying to cut down on sugar, try making homemade Bisquick biscuits
instead, or use pre-made, frozen (thawed) or pop-open, canned biscuits. Cut each
biscuit into two sections, and follow the rolling instructions above. To create the
two red and white striped and entwined canes, you and your kids will be rolling
individual dough strips, into red or green, and white sprinkles, pre-poured onto
separate plates. You can use your choice of any of the sprinkles listed on the
next page, imbedding them firmly into the biscuit or cookie rolls. Wet hands and
roll moist dough strips into the sprinkles, as it will help keep them in place, and
prevent loss-of-decorations, while expanding in the baking process.

Christmas Sprinkles

Red - roll one strip into crushed and crumbled candy canes, red-hot candies,
ground cinnamon powder (mixed with, or without table sugar) or into red sugar
ground cinnamon powder (mixed with, or without table sugar) or into red sugar
(or frosting) sprinkles

White - roll into white (or green) sugar or frosting sprinkles

Candy-Cane Twisting

Twist the two strips around one another and curve the top into the shape of a
shepherd's staff, after placing onto a buttered, cookie sheet. Follow the baking
instructions cited, for the pepper-cheese bread sticks (next page).

Pepper-Cheese Bread Sticks

Using biscuits and rolling into "worm" strips, as explained above, roll into
bread-stick toppings (below) to create red-and-white stripped bread sticks.
Red - roll in either chili powder, wrap in pimento strips (available in small jars,
marinated) or fresh, or dried red-pepper bits
Green - roll into dried parsley flakes, or chives (optional)

White - roll in either powdered Parmesan cheese, powdered milk, or use a white
string-cheese stick, instead of a dough stick (for extra diary) and freeze your
candy-cane shape before baking.

Candy-Cane Cookie & Bread Stick Baking Instructions

Twist a red (or green) and white strip around one another, place onto a buttered
baking sheet, and curve into a cane shape. Bake according to package recipe
instructions. However you can try baking them in a 400 degree oven, for 10 to
12 minutes, but remove prior to browning. Do not burn!

Expect them to puff up a little, and allow your candy-cane cookies, or bread
sticks, to cool prior to removing from the cookie sheet, so they don't break apart.
Place onto a flat surface to cool completely.

Note: you can make giant (extra large) candy-cane cookies, one or two per
cookie sheet, baking an additional 5-7 minutes. Or for little hands, your children
may want to make tiny candy-cane cookies, simply adjust your baking times to a
total of 5-8 minutes, and do not let them brown, or burn!

Chapter 3 C is for Cherries & Berries

Cherries and cherry juice, blueberries and strawberries, are all extremely rich in
Cherries and cherry juice, blueberries and strawberries, are all extremely rich in
antioxidents, and so naturally sweet, yet are so low on the glycemic index, you
can have them with every meal. Cherry juice will reduce inflammation,
especially related to joint pain, and/or sports injuries. For fun, wholesome
desserts using cherries, blueberries, and strawberries, try making these.

4th of July Desserts: Paper Plate Perfect

Why not decorate your 4th of July picnic table with colorful, edible desserts,
instead of expensive, throw-away decorations? These elegant red, white and blue
desserts will spark up any table, or paper plate! Display all your colorful desserts
down the center aisle of your picnic table. The dessert color scheme of red,
white, and blue fruits, are all the patriotic decorations you'll need, other than the
paper plates to hold them on.

Serve up all these easy-to-make desserts using colorful fresh fruits, ice cream
and whipped toppings to decorate your patriotic picnic table. Preparations are
important when using perishable fresh fruits so try to plan ahead. Purchase,
rinse, and refrigerate, red cherries, black plums (red inside) as well as
blueberries, and strawberries.

If possible, purchase a whole flat of fresh large strawberries from your nearest
road-side stand, or grocery store, and spend the rest of your afternoon rinsing,
and trimming them. Keep fresh in your refrigerator no longer than two days,
before using them in your desserts. Any extras or leftovers can be frozen and
used to make smoothies.

Chocolate Strawberry Pie

(make ahead and freeze)

1 pre-made chocolate pie crust in silver pie-tin (Keebler or store brand)
1 cup frozen whipped topping (Cool Whip or store brand), thawed
Whole fresh strawberries, rinsed and trimmed (enough to fill pie tin)
Directions

Remove and save clear lid from pre-made chocolate pie crust, as the lid flipped
over and label removed, makes a perfect, piled-high, clear pie-lid cover. Spread
thawed Cool Whip (fat-free or sugar free) over chocolate crust, and push large
strawberries trimmed-side down (bottom point up) into the white whip.
Continue pushing strawberries into the whipped filling all around the pie starting
with the outer ring, ending up adding the last one into the center of the pie. Put
clear lid back on (high side up) and freeze up to a week before serving.

Remove from the freezer and display on your table, allowing it to thaw while the
barbeque is heating up. Serve with a big scoop of Cool Whip in the center and
top with grated chocolate, or a handful of mini-chocolate chips and fresh
blueberries.

Mini-Cheesecakes
1 8-oz. package of cream cheese
1 16-oz. frozen whipped topping (Cool Whip), thawed
1 tsp. vanilla flavoring/extract
3 red cherries, pitted and cut in half
½ cup blueberries

Pour cream cheese, Cool Whip and vanilla extract into a mixing bowl or food
processor and blend until smooth. Scoop filling into each of the individual
graham cracker crusts, then top with several blueberries, and one cherry half.
Freeze ahead, to thaw out while firing up the BBQ.

White Chocolate-Dipped Strawberries

(make ahead and refrigerate)

1 pkg. white melting chocolate cubes, melted
12 (or more) large strawberries, rinsed with green tops left on
1 roll wax paper

Allow melted white chocolate to cool off while laying out flat sheets of wax
paper. Hold large strawberries by green tops and dip only half way up into warm
white chocolate and set onto wax paper to harden. Once cooled, these elegant
strawberries can be transferred into containers, to refrigerate before being
displayed and served.

Plum Fruit Cups

6 dark purple plums (red on the inside), cut in half and pitted (12 halves)
1 16-oz. frozen whipped topping (sugar-free Cool Whip), thawed
2 large strawberries, trimmed and chopped up into small pieces
2 large strawberries, trimmed and chopped up into small pieces
¼ cup blueberries
1 bag of shredded coconut

Scoop a spoonful of thawed whipped topping into each plum half and top with a
mixture of chopped strawberries and blueberries. Serve on a bed of white
shredded coconut.

All-American Mini-Sundae

Vanilla ice cream

Fresh blueberries
Fresh pitted cherry half

In assembly-line fashion, line-up dessert cups or Dixie cups (one per person)
adding one plastic spoon per cup, filling each with a scoop of vanilla ice cream.
Top with a few fresh blueberries, and add one red pitted cherry half on top.
Display on a serving tray filled with crushed ice, and a few blueberries tossed
about.

Chapter 4 D is for Dairy & Dinners

Dinner should be prepared and eaten early in the evening, so it will not add extra
(unwanted) pounds. Everyone in your family will sleep better at night, especially
when evening meals are accompanied by calcium-rich dairy products, such as
milk and cheese. For inexpensive, hearty, kid-friendly meals try some of these
quick recipes.

Fall & Winter Family Meals for Pennies-per-Person

If you need extremely quick, healthy, and hearty family meals for fall through
winter, turn leftovers into one-dish family meals (with kids in mind) for pennies-
per-person. Making healthy, hearty family dinners does not have to be
expensive, or time consuming.

Individual Hawaiian Pizzas

Open up, splitting into halves, on a baking sheet, one package of 6 to 8

wholewheat or bran English muffins, making 12 to 16 individual pizza crusts.
Then add 1 tablespoon leftover spaghetti (or pizza) sauce, smeared over each
Then add 1 tablespoon leftover spaghetti (or pizza) sauce, smeared over each
(halfmuffin) crust.

Over the spaghetti sauce, add leftover bits of any meat (roast, hamburger,
chicken, or Spam) plus 1 teaspoon crushed pineapple, on each. Cover with
grated mozzarella cheese and broil on high (or microwave) just until cheese is
melted, about a minute or so. Allow to cool before serving.

Loaded Quesadillas

Place a whole wheat flour tortilla on a round pizza pan, and cover with a thin
layer of grated Mexican cheeses. Position bits of leftover meats, and vegetables,
evenly distributed over the cheese, then sprinkle another layer of cheese over
meats and veggies, enclosing with a flour tortilla on top.

Broil (or microwave) for a couple of minutes, and use a pizza cutter to slice into
wedges. Serve with several individual bowls of mild green, and hot red chili
salsas, guacamole, and sour cream, to pile-on, or load inside.

Double Baked Potatoes

Bake one brown, red, or gold potato per person, in a microwave for 10-20
minutes, piercing skin lightly with fork once, or twice prior to cooking. Allow to
cool, then cut each in half, and fluff potatoes with a fork. Onto each fluffed
potato half, add leftover meats, veggies, and cover with a sprinkling of grated
cheese. Broil or microwave just until cheese is melted. Cool before serving.

Sweet & Sour Fried Rice

Leftover brown rice can be turned into sweet and sour fried rice. Simply fry rice
in olive oil, crack-in one or two eggs, mix, and fry until the eggs are cooked
completely. Add frozen peas, leftover vegetables, crushed pineapple (with juice)
and soy sauce (lower salt variety) to taste. Continue cooking, just until frozen
peas have warmed, and then serve. An easy-meal memory, of life on Maui.

Tostadas

Place several corn tortillas onto a baking sheet and onto each one add refried
beans or black beans, and leftover meats. Top each one with grated Monterey
Jack cheese and broil just until the cheese is melted.
Jack cheese and broil just until the cheese is melted.

After cooling, pile on shredded lettuce, tomatoes and avocado slices. Drizzle
salsa, lemon juice, or vinaigrette, and olive oil over the top of the salad. Add an
optional dollop of sour cream, and a pitted black olive on top.

Turkey Stroganoff

This recipe is made with leftover Thanksgiving turkey pieces, and gravy, heated
together in a large frying pan, to thicken. Boil egg noodles in a large boiling pot,
along with fresh chopped broccoli, cubed eggplant, or zucchini, according to
package directions for cooking noodles.

Drain noodles and vegetables, adding them directly to the thickened turkey
gravy. Serve immediately after mixing cooked veggies and noodles into the
gravy.

Chapter 5 E is for Eating Smaller Meals – More Often

Eating smaller, more nutritious meals, throughout the day, is better for your
family. For quick, and easy ways to get your kids eating better, follow these
suggestions.

Healthy Foods Your Kids Will Love to Eat

Wouldn't it be great if your children screamed for you to pull-over every time
you drove past a health-food store or outdoor farmer's market, with the same
enthusiasm they have for McDonald's or Burger King? Although it probably
won't happen in your lifetime, there are some creative and downright sneaky
ways to get your kids to eat better than they do today. They'll become healthier
and happier in the process. The best part is they won't even know, but you will.

It’s OK to Be Sneaky

I want to warn you, that once you're caught "sneaking" wholesome foods into the
family's meals, and they like it, there's no turning back. This is a lifetime
commitment toward better health and wellness for the entire family, so make it
fun for the kids, and it will be fun for you too. Make sure you try all these
triedand-true meal ideas, as some work better for different age groups. My
Qualifications
Qualifications

I'm not a dietitian or a nurse, but I do have degrees in Early Childhood

Development, and Education, and was a veteran foster mom for ten years,
specializing in healing sick drug-babies, and special-needs infants, toddlers and
children. I found that even the fussiest eaters (raised on high-fat, sugary and
salty fast-food diets) couldn't get enough of the healthy (healing) foods I hid in
their favorite dishes, when I was cooking for them.

Foods to Sneak In

Foods like broccoli and cauliflower can be steamed and mashed right along with
potatoes (pasta or rice) and completely hidden by brown gravy, for a "three-
vegetable" mashed potatoes and gravy, served with turkey. When asked about
the "green stuff" you answer, "herbs and spices"!

Spanish Rice

You'll be able to "sneak" almost any high-vitamin/mineral nutrient-packed

vegetable into an inexpensive boxed, Spanish rice mix. Veggies such as chopped
sweet yellow, red, and green bell peppers, onions, garlic, broccoli, tomatoes,
zucchini, eggplant, black beans, raisins, and cranberries, can all be hidden in this
delectable rice dish. Taste it before judging, because most of my kids asked for
second, and third-helpings!

If your kids won't even try it, then hide it in another way. Combine this rice dish
with refried beans, and grated cheese, rolled-up into a tortilla, and then they will
eat it!
Easy-to-Grab Fruit & Snack Treats

During hot summer months always keep oranges, apples, and a seedless
watermelon in the back of your fridge, I promise your children will eat every
slice you hand them.

Make healthy ice cream bars at home (buy a popsicle maker at the dollar store).
Mix vanilla yogurt with fresh cut strawberries, kiwis, or blueberries, and spoon
into individual popsicle forms, topping with the plastic stem-handle, and
freezing overnight.

Your kids will want to help you make these frozen-yogurt-pops, because they
taste exactly like real ice-cream bars. Have your kids eat healthy, juicy or messy
taste exactly like real ice-cream bars. Have your kids eat healthy, juicy or messy
foods outside, to encourage outdoor play and exercise, while keeping the
stickiness outdoors.

Finger Foods & Dips

Because kids love finger foods, give it to them; just wash those hands first, and
scrub those nails. Offer your children (age 3 and older) veggie trays with an
assortment of colorful, crunchy, cut vegetables. An incentive to eat veggies is to
serve with a variety of bean dip, spinach dip, crab or salmon dip, ranch dip,
deviled egg dip, etc.

This makes a cool dinner on a hot summer night. Additionally, you and your
kids can bake your own bread, letting it raise or cook overnight for warm,
wonderful smelling and tasting, fresh-baked bread in the morning.

Pancakes

Another great way to make a healthier, tastier breakfast for your family is with
your favorite pancake mix. Add orange juice to the mix instead of water or milk,
add an egg, berries and/or chopped nuts before cooking. No need to add butter or
syrup, and your kids will devour them. A lunch tip would be to make berry-
pancake and peanut butter sandwiches.

Healthy Replacements

A few final tips to cook healthier meals is to replace butter, lard or cooking oils
with olive oil, and whole milk with 1% or 2% milk for the entire family.
Substitute health-robbing candy with sweet fruits like bananas, berries, and
persimmons, and pour that soda down your sink or toilets (to clean porcelain and
unclog drains).

Instead drink purified water, and water-down those fruit juices. Exchange your
table salt with a natural sea salt, and trade in your burgers for turkey and fish.
Now I challenge you to create your own "sneaky" health meals. Your family will
eventually love you for it!

To enjoy versatile one-dish meals, equally good hot or cold, try these nutritious
recipes on the next page. You will have ten (or more) potential ways to make
healthy salads and side dishes for fall, from two basic recipes. Wait until you
taste them! Be creative and come up with your own ways of serving these
taste them! Be creative and come up with your own ways of serving these
highprotein International salads and side-dish casseroles.
Surprisingly Healthy International Salads & Side Dishes

(For Labor Day through Thanksgiving Dinner)

How many salads do you know that can be eaten hot or cold and are delicious in
any season? Try these Internationally-colorful and healthy salads that can be
quickly transformed into casseroles, or warm side dishes for fall.

Ole` Fiesta Salad or Mexican Shepherd-Pie Casserole

1 - 15 oz. Canned Cut Corn (NOT creamed variety), drained

1 - 15 oz. Canned Black Beans or Red Kidney Beans, drained
1 - 15 oz. Canned Cut Green Beans, drained
1 - 4 oz. Canned Chopped Green Chilies (mild flavor)
1 Bunch Cilantro (rinsed), leafs only
½ Red Onion, finely chopped
½ Cup Grated Mexican Cheeses-Blend, (add on top), optional
Combine all the above ingredients and toss in a large mixing bowl, and see the
variations available on the next page.

For Ole` Fiesta Salad

-For Ole` Fiesta salad service place combined ingredients onto a bed of lettuce
or over a bowl containing a bag of mixed salad greens, no need to toss further.
Use your favorite salad dressing. Add grated cheese on top (optional). You could
also add flaked, cold salmon or shrimp, if you like.

For Casserole or Warm Side-Dish

-For casserole or warm side-dish place Fiesta combination (prior page) into a
casserole dish (with a lid) or a glass baking pan (with foil for a lid), adding just a
little of the drained juices from the above cans (½ cup). Evenly distribute grated
cheese on top (optional) and bake for 30 minutes in a 350 degree oven, or one to
two minutes in a microwave.

Mexican Shepherd-Pie

Using all the same ingredients (prior page), and following the casserole
Using all the same ingredients (prior page), and following the casserole
directions, you can make Mexican Shepherd-Pie. Simply add chicken or turkey
pieces, and add a crust of leftover mashed potatoes, to brown while heating.

Garbanzo Bean Feta Cheese Salad or Greek-Italian Creole

Casserole

1 - 7 oz. Jar of Marinated Artichoke Hearts, include oil - do NOT drain

2 - 15 oz. Cans of Garbanzo Beans (drained)
1 - 8 oz. Basket of Cherry or Grape Tomatoes, rinsed
1 - 6 oz. Container Feta Cheese (any variety), crumbled
1 Bunch Italian (or regular) Parsley, rinsed (leafs only)
1 Bunch Green Onions, rinsed and chopped Combine all the above ingredients
and toss in a large mixing bowl.

For Garbanzo Bean, Feta Cheese Salad

- For Garbanzo Bean, Feta Cheese Salad pour combined ingredients over a bed
of lettuce, or over cooked, and cooled rainbow pasta noodles.

For Greek-Italian Creole Casserole

- For Greek-Italian Creole Casserole, in a frying pan sauté the combined

ingredients (above) in 1 Tablespoon Olive Oil, until golden-colored, or warm in
a baking dish (no lid) for 15 minutes in a 350 degree oven. Serve spooned over
Lavish bread, pre-made pizza crust, or any other flat bread. This can also garnish
a cooked chicken breast, another cut of cooked meat, or over cooked whole grain
pasta or rice!

Chapter 6 F is for Fish with Flavor

Fish contains protein, nutrients, and omega 3 supporting a healthier heart, great
skin, and hair. For hearthealthy poached salmon and spinach one-pan meal, try
this “Romantic & HeartHealthy Valentine's Dinner”.

One-Dish Poached Salmon & Warm Spinach Salad

This savory poached salmon and warm spinach salad combination is a

hearthealthy dinner which can be quickly prepared for Valentine's Day or any
hearthealthy dinner which can be quickly prepared for Valentine's Day or any
other special occasion. Colorful and aromatic, this meal is hearty enough to
satisfy large appetites, yet light enough for any romantic evening.

2 Tablespoons Olive Oil

2 individual portions Salmon Filets (wild, no color-added varieties)
1 whole Lemon (thinly sliced and deseeded)
1 cup Vinaigrette or Italian Salad Dressing (make your own)
1 handful Parsley and/or Cilantro leafs (carefully rinsed)
2 whole Italian Tomatoes (cut into quarter wedges - cut in half length wise and
in half again through the middle)
1 bag Baby Spinach (pre-rinsed, smaller leafs)
½ cup Walnuts or Pecans
6 fresh Strawberries (to garnish plate - do not cook) Cooking Instructions

In a large frying pan over medium stovetop heat add Olive Oil and Salmon Filets
(skin-side down) with Lemon slices placed over the salmon pieces. Pour
Vinaigrette or Italian Dressing carefully over the salmon adding Parsley and/or
Cilantro leafs over all. Simmer with lid on pan until liquid is bubbling and
steamy, about 5 minutes.

Into the frying pan add Tomatoes and Walnuts or Pecans to the bubbling
dressing, and then add the whole bag of Baby Spinach leafs which will shrink
slightly when steamed. Toss (lightly stir) the salad ingredients around in the
vinaigrette or Italian dressing, turn off heat and place lid back on the pan for
about a minute.

Serve the vinaigrette-poached salmon filets with lemon slices arranged on top,
the lemons become very sweet and can be eaten with the peel in tact. Position
the warm spinach salad with tomatoes and walnuts to the side of the salmon and
drizzle the warm dressing over all. Garnish plate with fresh Strawberries.

Round out your hearthealthy Valentine's meal with wine or water served in long-
stem glasses. Place roses on the table in a cut-glass vase and add an optional
light desert after exchanging Valentine love notes, or not.

To make highprotein Mexican shrimp and crab fiesta dinners, try the easy
recipes on the next pages.
Festive Baja-Style Cinco De Mayo Dinner

Make a family-style Baja buffet and see what delightful combinations you can
Make a family-style Baja buffet and see what delightful combinations you can
roll-up into your soft tortillas. For Cinco de Mayo serve up Crab Enchiladas,
Coconut-Lime Shrimp, Guacamole Dip with Sweet Red Pepper Slices, Refried
Beans, and Spanish Rice served on a bed of Baby Spinach with soft Tortillas,
and fruit-juice Sangria.

Crab Enchiladas

½ lb. real or imitation Crab Meat, steamed and cut into small cubes or shredded
½ lb. (1 cup) Cheddar Jack or Pepper Jack Cheese, grated
1 - 10 pack Flour Tortillas
1 - 16 oz. can Green Enchilada Sauce (mild)
1 Lemon, rinsed and finely diced with skin but removing all seeds
1 bunch Cilantro, rinsed and chopped
1 pinch Sea Salt, to taste
1 - 16 oz. container Sour Cream (optional)
1 bunch Green Onions, rinsed and chopped (optional)

In a large mixing bowl combine prepared crab meat, ¾ cup grated cheese, lemon
bits, cilantro and sea salt, mixing lightly. Then roll about three tablespoons of
crab mixture into each flour tortilla and set aside. Baking Instructions

In a long 9" x 13" baking dish pour ¼ can green enchilada sauce covering the
entire pan bottom and place the crab rolls over the sauce, filling the pan. Pour
the remaining green enchilada sauce over all the crab rolls and with the
remaining ¼ cup grated cheese sprinkle in one long center line across all the
enchiladas.

Place into a 350 degree preheated oven for 15 to 20 minutes just until cheese is
melted and sauce is bubbly, or microwave for 5 minutes. Remove from oven,
and allow to cool about 15 minutes, before serving with optional dab of sour
cream, and chives sprinkled over the top.

Coconut-Lime Shrimp

1 - 2 lbs. Shrimp, any size rinsed and cleaned with tails cut off
½ cup Coconut Milk or Juice (from drink recipe below - with or without pulp)
¼ cup Lime Juice
1 whole Lime, sliced with skin on and seeds removed
1 cup Pineapple Chunks (from drink recipe on following page)
1 bag Shredded Coconut
1 bag Shredded Coconut

Over medium heat on stove top, sauté all ingredients above together in a large
frying pan for only 4 to 7 minutes, or just until shrimp turns light pink. Beyond
that the shrimp will be tough, and tough to chew, so do not overcook.

Serve on a bed of shredded coconut, pouring remaining juices over top. Sprinkle
any remaining cilantro or chives from crab dish above to garnish your coconut-
lime shrimp dish.

Guacamole Dip with Sweet Red Pepper Slices

2 medium Avocados, sliced and mashed
1 Tablespoon Lemon Juice
1 tsp. Sea Salt
2 fresh Sweet Red or Orange Bell Peppers, cleaned and sliced (for dipping)
Sour Cream (optional)
Tortilla Chips (optional)

Mix avocados, lemon juice and sea salt in a colorful serving bowl, then arrange
sweet red, or orange bell pepper slices, stacked around the inside of the bowl.
Add an optional dab of sour cream on top of the guacamole and in a separate
bowl add optional tortilla chips.

Spanish Rice, Refried Beans & Soft Tortillas

Spanish Rice (your favorite)

Refried Beans (your favorite)
½ cup grated Jack Cheese (from crab recipe on prior page)
1 bag Baby Spinach Leafs

1 - 10 pack Flour Tortillas Cook up your favorite Spanish rice whether boxed, or
plain, cooked with salsa (included with tomato sauce) and served warm over a
bed of baby spinach leafs. Whether your favorite beans are soaked over night
then cooked from scratch or simply a can of refried beans; place on a dish,
sprinkle the top with jack cheese and melt in the microwave for about 2 minutes.
Serve tortillas warm off the grill and your family will be compelled to fill them
with a little of everything.

Fruit Juice Sangria

Fruit Juice Sangria

1 - 10 oz. can Coconut Milk or Juice (with or without pulp)

1 - 32 oz. bottle of Cherry or Pomegranate Juice
1 ripe Pineapple, cored and peeled
1 basket Strawberries, trimmed and quartered
1 Navel Orange, sliced and quartered
2 Limes, sliced and quartered

In tall beverage glasses toss quartered fruit pieces over several ice cubes. Pour ¼
cup coconut juice over prepared fruit and ice then fill to the top with cherry or
pomegranate juice and stir. Allow to sit and marinade about ten minutes.

Chapter 7 G is for Garlic & Onions

Garlic and onions are regarded as nature’s antibiotics, adding so much flavor and
aroma to everyday healthy meals, try these recipe ideas for including onions and
garlic. Be prepared for one of the most delightful smells to waft from your
kitchen, as the aroma of sizzling onions will gather everyone around the table
before breakfast (or dinner) is even ready. Sizzling caramelized onions make any
dish healthier, look gourmet, and is probably the only way you will get your kids
to eat onions.

Sizzling Caramelized Onions

Instantly turn any cut of meat or fish, soup or stew, egg or casserole dish into a
gourmet presentation with a healthy topping of sizzling caramelized onions.
Sautéed onions can be prepared in a number of variations based upon your
family preferences.

Include in Your Meals

Combine sliced onions with garlic, sautéed in olive oil, for a tasty gourmet
serving of nature's antibiotics, over meats, casseroles, soups or stews.
Caramelize sliced onions right along with bacon, to pour over omelets for
breakfast or brunch, or sauté with lemon slices and parsley, or cilantro, to flavor
any portion of fish.

All recipe suggestions require one large sliced, red, purple, brown, yellow, or
white onion, sautéed until caramel-colored, and tender. Pour sizzling toppings
white onion, sautéed until caramel-colored, and tender. Pour sizzling toppings
directly from pan, over any dish, or atop individual meal-sized portions.

Sautéed Onions & Garlic in Olive Oil

Slice onion rings and sauté in olive oil, adding thinly sliced garlic cloves, just
before caramelizing occurs (to prevent garlic from burning). Pour over soups,
stews, or casseroles.

Sautéed Onions & Sizzling Bacon

Sauté sliced onion rings in bacon grease, alongside bacon until tender. Pour off
the excess grease, and add topping over omelets, soups, stews or cuts of grilled
meat.

Poached Onions & Lemon Slices

Poach onion with lemon slices (deseeded, skin attached) in olive oil, add fish
portions, and sprigs of parsley to the pan. Cover with lid, poaching right along
with fish, for about 5 minutes on low heat, to absorb strong odors, and replace
unpleasant fish taste, with delicately sweet flavors.

Sautéed Onions & Peppers

For California south-of-the-border flavor, sauté sliced onions, sweet pepper

strips (red, green, and yellow) and (optional) jalapeno peppers, in olive oil until
onions are caramelized. Pour over omelets, Spanish rice, refried beans, or
enchilada casseroles. Top with sprigs of fresh cilantro.

Chapter 8 H is for Healthy Desserts

If your family loves desserts, but you have been afraid to serve up all those
empty (weighty) calories, there are healthy dessert options and solutions for you!
For ground-nut pie crusts, for healthier no-bake cheesecake, and unique ideas for
serving up not-so-sweets, try these recipe favorites.

No-Bake Low Calorie Desserts

Need a simple no-bake dessert recipe that's actually good for you and your kids?
Keep your cool, while serving up these healthy lower-calorie versions, of dessert
Keep your cool, while serving up these healthy lower-calorie versions, of dessert
favorites like cheesecake, fruit pies, and strawberries with cream, frozen ice
cream bars! Enjoy these whether entertaining, or simply enjoying dessert
together as a family.

Zesty Cheesecake (No-Bake)

No-Bake Nut Crust (no butter or sugar required either)

2 cups ground nuts - walnuts, almonds, macadamias (or your favorite nut)
Grind nuts in a food processor until it begins sticking together or climbing up the
sides, no large nut pieces should be left
Optional: 1 pinch (¼ tsp.) each of ground cinnamon, nutmeg and clove
Press firmly into an 8" round pie (or 8" square) pan, and then set aside. Zesty
Cheesecake No-Bake Pie Filling
1 - 8 oz. package cream cheese (whipped)
1 - 8 oz. can “sweetened” condensed canned milk (not evaporated canned milk)
1/3 cup lemon juice

Whip cream cheese in food processor, or with hand mixer, until all lumps are
removed, then add “sweetened” condensed canned milk, and lemon juice.
Continue blending until filling gets firm (and it will) then pour into no-bake
crust, cover with plastic wrap, and refrigerate for at least one hour (longer if
preferred) before serving. Optional: Drizzle or grate chocolate on top, or place in
the center, a sprig of fresh mint leaves.

Fresh Fruit Pie (No-Bake)

Make crust as above and press into 8" round, or square pan
Layer the following fruits and berries onto the crust as directed:
1) Kiwi fruit (peeled and sliced) layered directly onto the nut crust
2) Strawberries (top-trimmed, and placed flat side down) over top of kiwis
3) Blueberries dispersed over the top, filling gaps between the strawberries

Optional: Serve immediately with a scoop of low-fat vanilla yogurt, or no-sugar

ice cream (red, white, and blue colors make this a great 4th of July, or patriotic
holiday dessert).

No-bake healthy dessert recipes for your kids are next - let them help, by adding
the fruit slices or berry bits on the following kid-friendly recipes.
Kiddy Key-Lime Pie Bites (No-Bake, No-Lime)

1/4 Graham Cracker

Spread with whipped Cream Cheese Topped with peeled Kiwi slices, and serve

Sweet Strawberry-Pie Bites (No-Bake)

1/4 Graham Cracker

Spread with whipped Cream Cheese Topped with Strawberry slices, and serve

PB and Banana-Pie Bites (No-Bake)

1/4 Graham Cracker

Spread with creamy Peanut Butter Topped with Banana slices, and serve

Strawberries & Cream Frozen Yogurt Bars

Into a popsicle maker, spoon alternating layers of:

Vanilla or plain yogurt (or your child's favorite yogurt flavor)
Strawberries (chopped into small pieces)
Freeze overnight
Remove by running warm water over the popsicle forms, while pulling slowly
on the handle, until it loosens, and pulls out easily.

Icy Fruit Cubes

Pour bottled 100% fruit juice combinations of two or more fruits, into ice cube
trays (look for flexible silicone ice cube trays that come in shapes like hearts,
stars, and animals).

Freeze overnight, and loosen with warm water (or pop right out of pliable
silicone trays). Serve several different cube flavors, and shapes together.

Chapter 9 I is for Iron Essentials

Iron is a necessary mineral for children, adults, and seniors, as it is found in

every living cell. Find natural food sources to get iron from, to include in your
cooking, and use cast-iron pans.
Iron-Rich Food Sources

Foods which are rich in iron, consumed regularly by most of us, and are
particularly helpful to maintaining iron levels, are meats (especially dark and/or
organ meats) such as poultry, fish, oysters, shrimp and eggs. Additional iron-rich
food sources include nuts, whole grains, peas, and several varieties of beans.

Iron-rich fruits and vegetables are figs, kiwis, raisins, strawberries, citrus fruits,
cantaloupe, watermelon, broccoli, potatoes, green peppers and dark leafy
vegetables. For baby however, it is best to stick with iron-fortified formula, and
baby cereals, as recommended by WIC nutritionists (Women, Infants &
Children) or your baby's pediatrician.

Iron Deficiency Symptoms

The symptoms of iron-deficiency anemia (as cited on WebMD.com) range from

weakness, fatigue, irritability, headaches, rapid heartbeats, and shortness of
breath, to noticeable outward signs of pale skin, cracked lips, muscle pains, and
trouble swallowing. Babies and young children on the other hand will not grow
properly, and can develop mental delays, along with behavioral problems. Iron
Deficiency in Children

Developmental delays can occur in children deficient in iron, causing toxic lead,
to be more readily absorbed into their system. This must be diagnosed, and
treated prior to five years of age, in order to prevent lasting neurological
damages. A simple blood test is necessary for the diagnosis, and supplemental
iron-therapy treatments, in an effort to prevent iron deficiency, and resulting
delays, caused by elevated lead levels in children.

Precautions

Iron-overdose had previously been a leading cause of death among children (6

years and under) mistaking prenatal supplemental iron pills for candy, when
stumbling upon the small chocolaty-looking pills. If you suspect iron toxicity (or
lead poisoning) in any family member call the National Poison Control Center
(1-800-222-1222) immediately, and rush them to the emergency hospital to
begin treatments. If detected early, most iron and lead related problems are
treatable and reversible before five years of age.

(Always consult with your family doctor, or your child's pediatrician regarding
individual concerns of iron-deficiency anemia, as well as the potential for
individual concerns of iron-deficiency anemia, as well as the potential for
childhood developmental delays, from low-iron levels and lead exposure.)

Chapter 10 J is for Juicing for Health

Juicing fruits and vegetables together, not only tastes great, while providing
maximum nutritional benefits, but works especially well for kids who will not
eat their veggies!

Recipes for juicing and smoothies, as well as recipes for homemade applesauce
and salsa, using the leftover (extracted) pulp after juicing, are below.
Juicing & Smoothies

The more diverse, and colorful the fruits, and vegetables are, you will be
ensuring optimal nutrition for your family's health, and will lead to numerous
recipe combinations that your kids will love! Just rinse, trim and remove seeds
from fruits and vegetables to prevent any chocking hazards, prior to blending or
juicing.

Juicing (prepare in a juicer)

Juicing requires a juicer appliance which extracts the pulp, rind, skin and seeds
from fruits and vegetables leaving only the natural juice. There are many great
juicers on the market which vary in price and the better ones will have a wide
mouth, a high powered engine, and operate quietly (so you can monitor your
kids in the background).

However a juicer might not be worth the money if you're not going to use the
extracted fibrous pulp, in either your cooking or baking. I use my juicer as a
food processor for making salsa, sauces, and baby foods, as well as juices. Allow
your juicer to do the time-consuming prep-work of chopping all the ingredients.
Salsa & Pasta Sauce

Sassy Salsa

5-10 pounds Tomatoes, rinsed and cored

5-10 Hot and/or Sweet Peppers, rinsed (leave seeds in)
5 Garlic cloves, peeled
1 bunch Cilantro, rinsed
1 bunch Green Onions, rinsed
1 bunch Green Onions, rinsed
1 whole Lemon, peeled
2 Tablespoons Olive Oil
Sea Salt, to taste

Simply feed the following ingredients right through your juicer. Dump the
extracted pulp into a large bowl, and pour the juice right back over it (after
drinking a little). Add the olive oil and sea salt to taste. Stir and serve with whole
grain tortilla chips!

Pasta Primavera Sauce

Use the same ingredients as listed for the salsa (minus the peppers and cilantro)
to make your own spaghetti sauce. If you normally add a little sugar to your
pasta sauce, instead juice-in an apple or two, for natural sweetness. Let the juicer
do all the chopping, and then add the juice back to the pulp, into a large
saucepan. Add a little oregano, put the lid on your pan, and simmer for two to
four hours, on very low heat (to thicken the sauce). Season to taste and pour over
your favorite cooked pastas.
Juices

If your kids won't eat their vegetables (or fruit) try juicing them together to get
all those necessary nutrients into their growing bodies. You will even notice
improvements in your hair and skin, which will look better. You will also have
more energy, and your whole family will become healthier.

Natural Sweeteners

Some juicing tips to keep in mind, are to juice at least five (or more) fruits and
vegetables together into one juice, and add any of the following items below for
extreme sweetness (as well as maximizing nutrients) to make any juice more
palatable. Those extra sweet additions to your juice drinks could include any of
the following.

Apples (cored) Oranges (without peel)

Blueberries Papaya
Cantaloupe (without skin or seeds) Persimmon (ripe & soft only)
Carrots Pineapple (skin removed)
Coconut (white flesh only) Strawberries
Grapes (seedless) Watermelon
Cinnamon Applesauce

If you'd like to make your own applesauce (or baby food) simply follow these
instructions, which you can apply to most other fruits and vegetables.

First juice your apples, mixing together several peeled, and cored varieties, for
best flavor, and maximum nutrition. Remove the extracted pulp (which becomes
your applesauce) prior to juicing additional vegetables, or fruit into your juice.
Add a dash of cinnamon, to your applesauce, a splash of the apple juice, and
cook on stove top, or microwave just until tender. Refrigerate your homemade
baby-food applesauce.

Other Uses for Juicing Pulp

The super sweet apple juice always helps to make broccoli, eggplant, red bell
peppers, and zucchini taste more palatable. Add all the extracted vegetable pulp
(to cook right along in rice dishes) to Spanish Rice, and Broccoli Cheese Rice,
which your kids will love (because they can't taste the veggies). Kids also love
tropical juices, so here are some of my favorite non-alcoholic juice-drink
recipes, for you and your kids.

Hawaiian Pina Colada Juice

For a healthy, tropical Hawaiian Pina Colada, combine pineapple, coconut,

watermelon, lemon (peeled wedge) and cauliflower into your juicer. Drink to
your health!

Baja Margarita

Another healthy version of a non-alcoholic tropical drink is the Baja Margarita,

which includes lemon, limes, cucumbers, pineapple, kiwis, and green cabbage,
served-up in a salt-rimmed glass (optional).

Exotic Asian Ginger Cooler

Try mixing many of the same tropical ingredients listed above to make a healthy
Exotic Asian Ginger Cooler. Juice together carrots, ginger root, pineapple,
cantaloupe, cabbage and strawberries.
Melon Cooler

Juice together a light refreshing Melon Cooler using watermelon, cucumbers,

cantaloupe, and honeydew melon juiced together with zucchini, celery and sweet
yellow peppers.

Virgin Mary

A Virgin Mary drink would require juicing a lime, with tomatoes, celery,
cabbage, and cauliflower, garnishing with a sprig of cilantro, and a celery stalk.

Smoothies (prepared in a blender)

The fruits you will need to freeze ahead for smoothies-on-demand are:
Bananas (frozen in the peel) to carefully cut into pieces and peeled
Blueberries Seedless Grapes Strawberries
The various juice cubes to keep pre-frozen (in ice cube trays) are:
Apple Juice Green Tea
Black Tea Orange Juice
Bottled Water (ice cubes) Pink Grapefruit Juice
Grape Juice Pomegranate Juice
Vegetable Juices (from juicing section above)
The list of liquids to choose from are:
Coconut Milk (fresh or canned) Low-Fat or Non-Fat Milk
Fruit Juices (choose from apple, citrus, grape, pineapple, pomegranate)
Teas (black or green) Yogurt, plain or any flavor
Vegetable Juices for smoothies? (juiced carrot, cucumber, or zucchini)

Choose your family’s favorite fruits and flavors, mixing and matching from the
above lists. Start with fruits like frozen strawberries and bananas (cut and
peeled) adding frozen juice cubes, or ice cubes, and then pour liquid, or yogurt,
up to ¾ full (before blending, or you’ll break the blender). Blend all together,
gradually until smooth, and slushy. There are so many options using the
ingredients listed above, that you’ll need to experiment until you find your
favorite flavor combinations.

Chapter 11 K is for Keeping Family Pets Healthy

You can cook for your pets to keep them healthy, and by adding garlic bits to
You can cook for your pets to keep them healthy, and by adding garlic bits to
food and treats you can naturally deter fleas, and ticks, who don’t like the smell.
Make healthy doggie (or cat) treats as we do, for our dogs at Christmastime,
according to these easy-to-make recipe suggestions.

Wholesome & Homemade Pet Treats

Around the holidays you'll be able to find cookiecutter displays in your local
grocery store, so look for appropriate dog (or cat) friendly designs. We've found
cookie cutters in the shapes of fish, dog bones, dinosaurs, and various sizes, and
breeds of dogs and cats. However you can use almost any holiday cookiecutter
designs for these homemade doggie (or cat) treats.

1 cup whole wheat flour

1 clove garlic, peeled and smashed (nature's antibiotics)
2 Tablespoons parsley flakes, dried or fresh chopped (for bad doggie breath)

5 Tablespoons of any combination of the following liquids: olive oil, meat

drippings or broth, canned tuna oil, or tuna water, watered-down peanut butter or
oil, or any canned-beans liquid, or canned-meat juice such as Spam or Vienna
Sausages (the juices you normally drain or toss out).

Make according to the directions on the following page. Directions

Mix all the above ingredients in a bowl, and knead with your hands rolling into a
smooth ball. Flour a countertop; add the dough ball, dust top with flour and then
press into a flat circle, using the palm of your hands. Using either a rolling pin,
or a straight, tall glass, roll dough out, into a thin layer (lightly dust with flour if
dough sticks to the roller).

With your cookie cutters, press out shapes (or mold like clay into flat dog-bone
shapes). Place cut dough shapes onto a cookie sheet, and bake in the oven at 350
degrees, for 15 to 20 minutes, or until cookies are browned. Allow to cool before
offering these treats to your dog, about ten minutes.

In the past we have used seasonal cookie cutters in the shapes of Santa, stars,
hearts, and gingerbread men, incorporating them into our dog's cookie-jar
assortment. And don't worry if the kids taste these, they’re edible, including
doggie-wholesome ingredients, without all the seasonal sugar and spices. In fact
these taste so awfully bland, your kids will just spit them out, and give them
back to your dog!
back to your dog!

Chapter 12 L is for Lemons, Limes & Citrus Juice

Citrus fruits such as lemons, limes, oranges and grapefruits are all packed with
vitamin C, and add so much flavor and nutrition, to juices, meals, and desserts.
For healthier, tastier salads, add citrus-fruit sections, or create sensational,
homemade salad dressings, and glazes according to these recipes.

All Natural Low-Calorie Salad Dressings

Using these naturally low-caloric ingredients you'll be able to mix-and-match

fantastic salad dressing combinations, geared toward your family's tastes. In fact
you'll see your family requesting (and eating) more salads, with these homemade
dressings on them.

Measure According to Groups

Categorizing these ingredients into three groups will make it easy for you to
create your own flavor combinations of low calorie, fresh and natural, salad
dressings, which your whole family will love.

1/2 cup - Group One “good” oils

1/4 cup - Group Two tangy, sour, or acidic vinegar and/or juices
Sprinklings - Group Three (optional) can be mixed into, or left out of any recipe
Choice of Ingredients
Group One (1/2 cup - good oils)
Avocado (mashed)
Grape Seed Oil
Olive Oil (light or dark)
Sour Cream or Yogurt (plain, vanilla, coconut, or soy)
Group Two (1/4 cup - tangy, sour, acidic)
Balsamic, Rice, Red, or White Wine Vinegar
Cherry, Cranberry, Pomegranate, or Tomato Juice
Lemon, Lime, Orange, Pineapple, or Grapefruit Juice
Group Three (optional: season-to-taste, or just a little)
Sea Salt, or Spices (cinnamon, clove, ginger, nutmeg, chili powder, etc.)
Caraway Seeds, Poppy Seeds, Sesame Seeds, or Sunflower Seeds
Fresh Herbs (cilantro, dill, mint, parsley, rosemary, thyme)
Garlic (finely chopped or mashed)
Red (purple) or Green Onions and Chives (finely chopped)
Red (purple) or Green Onions and Chives (finely chopped)
Red, Yellow, or Green Bell Peppers, or Hot Chili Peppers (finely chopped)
You can either create your own salad dressings, using this grouping-system, or
try my recipes on the next page.

Tangy Avocado Dressing

(my family-favorite)
Avocado - 1/2 cup mashed (group one)
Lemon Juice - 1/4 cup (group two)
Optional:
Sea Salt - season to taste (group three)
Cilantro - chopped fine (group three) Whip all ingredients in a mixing bowl, and
pour over salad or omelets.

Pomegranate Vinaigrette

(over seafood salads)

Grape Seed Oil - 1/2 cup (group one)
Pomegranate, Cherry or Cranberry Juice - 1/4 cup (group two)
Optional:
Ginger Powder - just a dash (group three)
Sesame Seeds - 1 tsp. (group three)
Red Onion - very finely chopped (group three)
Shake together in a salad cruet or whip in a mixing bowl, then pour or spray over
salad.

Tropical Splash Dressing

(in fruit salads)

Vanilla or Coconut Yogurt - 1/2 cup (group one)
Pineapple Juice (with just a dash of Lime Juice) - 1/4 cup (group two)
Optional: Nutmeg Powder - just a dash (group three)
Shake together in a salad cruet, to pour over a fruit salad, or use as a flavorful
meat marinade, and tenderizer.

Fiesta Dressing

(use on salads, tostadas, burritos, tacos, etc.)

(use on salads, tostadas, burritos, tacos, etc.)
Olive Oil - 1/2 cup (group one)
Tomato Juice - 1/4 cup (group two)
Optional:
Sea Salt & Chili Powder - season-to-taste (group three)
Cilantro - chopped (group three)
Hot Chili Pepper - just a little, very finely chopped (group three) Shake together
in a salad cruet, and pour over any salad, or Mexican dish.

Light Cucumber Dressing

(sliced cucumber/tomato vinaigrette)

Yogurt (plain) - 1/2 cup (group one)
Rice Wine Vinegar - 1/4 cup (group two)
Optional:
Sea Salt - season-to-taste (group three)
Green Onions - chopped (group three)
Fresh Dill - chopped (group three)
Shake together in a salad cruet, then pour or spray over sliced cucumber and
tomato salad.

Creamy Cucumber Dressing

(sliced cucumber/tomato, creamy salad base)

Sour Cream or Yogurt - 1/2 cup (group one)
No vinegar - (nothing from group two)
Optional:
Sea Salt - season-to-taste (group three)
Green Onions - chopped (group three)
Fresh Dill - chopped (group three)
Whip together in a mixing bowl, and pour over sliced cucumber and tomato
salad.

Classic Italian Dressing

(for pasta salads or artichoke dipping)

Olive Oil - 1/2 cup (group one)
Balsamic Vinegar - 1/4 cup (group two)
Optional:
Garlic - one clove mashed (group three)
Garlic - one clove mashed (group three)
Red Onion - very finely chopped (group three)
Red Bell Pepper - very finely chopped (group three)
Shake together in a salad cruet or whip, in a mixing bowl, then pour or spray
over salad.

Zesty Citrus Glazes

Use your family-favorite (healthy) cakes and sweet-bread recipes, coated with
this super-simple citrus glaze, for holidays, or any-days. A wonderfully sweet,
tangy glaze, for fruit breads.

Ingredients & Directions

Mix several tablespoons of orange juice, with a cup (or two) of powdered sugar,
and a little citrus zest (lemon, lime, pink grapefruit, and/or orange-citrus peels,
finely grated). This delightful glaze can be poured over a simple pound cake to
dress-up, while moistening, an otherwise dry slice of cake, or nut bread. I use
this zesty-citrus orange-juice glaze over my family’s favorite, festive, fallto-
winter Betty Crocker recipe for "Cranberry Orange Bread" (I add chopped
walnuts) found online at BettyCrocker.com. Holiday breads are often too dry,
however this citrus glaze will fix that problem. The cranberries add so much
holiday color and tanginess to this orange walnut bread, but could instead be
added to the zesty-citrus glaze, or not.
Your recipes and notes could be included here!

Chapter 13 M is for Main Meal Dishes

If you are in a hurry, or have finicky eaters, try making healthier one-dish meals,
sure to please everyone. Here is my 13-year-old son’s nutritionallybalanced,
pizza meal recipe.

The Best Homemade Pizza - Viva Italia!

Pizza is the favorite food in most homes today; just pick a preferred crust, match
it with your favorite healthy toppings, and create a meal everyone will enjoy. My
son told me that a good way to top a pizza is according to the colors of the
Italian Flag; red, and white, with green. Red sauce, with white cheese and green
veggies, for a well-rounded meal!
You will need a round pizza pan and a circular pizza cutter with handle, both
available at grocery, or discount stores for $2.99 to $7.99 each. Sometimes you
can find sets around the holidays, including packaged dough, plus the above pan
and cutter for about $10.00. (An excellent investment, to make your own pizzas,
at a fraction of the take-out price, for years to come.)

Step One: Choose Your Crust

Crust Options:
- A pre-made store-bought pizza crust
- Specialty flat breads such as pita or Focaccia
- Homemade pizza crust, use your favorite recipe, or our time-saver (next page):
Easy Pizza Crust (using a bread maker)

Using your favorite bread-maker bread recipe, measure in all ingredients except
the yeast, NO yeast! You don't want your pizza crust to rise like bread, because
all the toppings would fall off. Allow your bread maker to go through all the
dough mixing, and heating (rising) cycles, removing when the buzzer alerts you
to add ingredients. Instead, just take your dough ball out.

Spread dough onto a flat, floured surface sprinkling additional flour on top, and
then roll out into all directions from center, with a rolling pin (or push into a
large, round flat shape with palm of hands). Transfer pizza crust onto pizza pan,
and with a fork, pierce several times around the crust (to keep crust from rising,
or bubbling during cooking) and set aside, ready for toppings.

Step Two: Add Toppings

Sauce Options:
- Tiny 4-6 oz. can of Tomato Paste or Tomato Sauce
- Homemade Spaghetti Sauce (cooking down homegrown tomatoes, adding
oregano, and sea salt)
- Can or jar of Spaghetti Sauce

Smear about ¼ cup of any, of the above sauces, onto your pizza crust. Any more
than this will prevent your pizza from cooking properly, as it will get, and stay
mushy, and be difficult to hold.
Vegetable (and fruit) Options:

- Green, Red, or Yellow Bell Peppers, chopped

- Brown, Purple or White Onions, chopped
- Broccoli or Cauliflower, pre-steamed or fresh, chopped
- Broccoli or Cauliflower, pre-steamed or fresh, chopped
- Parsley or Cilantro, chopped
- Mushrooms, sliced or chopped
- Marinated Artichoke Hearts, drained
- Jalapeno Peppers, sliced
- Zucchini, slices
- Pineapple, fresh or canned (drain juice), crushed or chunks
Sprinkle any or all the above chopped veggies (and pineapple) all over your
pizza.
Meat Options:
- Pepperoni Slices
- Canadian Bacon Slices
- Pre-Cooked Hamburger or Turkey Meat
- Pre-Cooked Ham, Turkey, Chicken or Roast Beef, pieces

If you've used a spaghetti-with-meat sauce, you don't need to add additional

meat, unless you want to. Leftover meats are already pre-cooked, and offer a
great way to use-up leftovers. Your meat must be pre-cooked, or cured prior to
adding onto pizza!
Cheese Options:

- Mozzarella Cheese, grated

- Provolone Cheese, grated or sliced
- Italian Cheeses, pre-grated and packaged

Sprinkle cheese all over the toppings, adding as much calcium-rich cheese as
your family craves! Only use natural cheeses because the artificial "topping"
varieties of grated cheeses aren’t good for you, and do not melt properly.

Step Three: Cooking Directions

Put your pizza into a hot, 400 degree oven for 15 to 20 minutes. Do not over
cook, as the cheese can burn. Remove from oven, allow to cool, and then cut
with a circular pizza cutter into thin, or thick slices.

Simple homemade pizza is a perfect one-dish meal, your whole family will
enjoy! Because you are adding all the ingredients yourself, you can make your
pizza (and keep your family) as healthy as you want! If you make several pizzas
at a time, you can cook one for dinner, and freeze the rest, for other quick meals.

Chapter 14 N is for Nuts & Seeds

Chapter 14 N is for Nuts & Seeds

Mixed nuts, almonds, cashews, macadamias, pecans, and walnuts are not only
good for snacking, but can be added to cookie, muffin, and pancake batters.
They can also be sprinkled over cereal, added to breads, and included in
homemade trail mixes, for hearthealthy natural energy!

Seeds such as sunflower, sesame, or pumpkin (pepitas) and legumes such as

peanuts, and toasted soy beans, can be added to salads, or homemade trail mixes.
Buying in bulk at local farmer's markets is the least expensive way to purchase
all these protein-packed natural snacks.

Happy Trail Mix

(for ages 5 and older)

Make your own trail mix using raisins, Craisins, a variety of mixed-nuts, and
seeds. You can also add a few semi-sweet chocolate or carob chips, coconut
shavings, or M&M minis. Pour ½ cup of each different item, into a large,
zipclosed, freezer-baggy, and shake wildly. Homemade Happy Trail Mix gets
eaten rather quickly, but it will stay fresh, and wholesome, until your kids finish
it.

Chapter 15 O is for Olive Oil

Olive Oil is one of the best oils to cook with, and can be effectively used on your
skin, to lock-in moisture, while reducing scaring. Apply refrigerated olive oil
(pre-mixed, with several drops of vanilla extract) onto damp skin, for a
powerpacked moisturizer.

Fried foods can be redeemed, as long as they’re cooked in a couple tablespoons

of nutritious olive oil. I remember hearing years ago, that Italian women didn’t
get breast cancer, as in other parts of the world, because they injested at least a
tablespoon of olive oil every day. Whether that’s true or not, olive oil is still
considered a “good” oil to cook with.

Garlic Herb Cooking Oil

For flavor-enhanced cooking oils, drop several peeled garlic cloves, along with
tall herb-sprigs of dill, rosemary and thyme, into clear (sterilized) decorator
tall herb-sprigs of dill, rosemary and thyme, into clear (sterilized) decorator
bottles, and fill with olive oil. The olive oil will preserve additional ingredients;
however it will need to be refrigerated between uses.

Chapter 16 P is for Protein Sources

Protein is so important for all of us, referred to as the body’s building blocks,
and can be found in foods such as beans, eggs, fish, and meats.

Egg dishes are loaded with probably the least expensive, hi-protein source
available, are low in fat, and extremely versatile. Keep hardboiled eggs on hand
for quick snacks, and try making these simple egg-breakfast recipes.

Mini-Egg Strata

These quick and easy mini-stratas, which you can substitute, even omit
ingredients, always turn out good. Freeze extras to microwave as needed, and eat
en-route to school or work. We have also added pieces of ham with the eggs, and
poured Hollandaise sauce over, for a variation of eggs Benedict (makes 12-18).

6 eggs
1 cylinder “pop-open” biscuits
1 – 2 oz. can green (mild) chopped chilies
Sprinkling of real cheese (grated)

Open a can of home-style biscuits, and cut each into quarters, placing ¼ biscuit
each, into lined baking muffin tins. In a mixing bowl, crack open and beat 6
eggs, with one small can chopped green chilies, spooning mixture over biscuits,
in lined baking tins, to ½ full. Sprinkle any grated cheese on top, and cook for 12
to 15 minutes in a 350 degree oven. Allow to cool, and eat-on-thego, held neatly
by the cupcake liners.

Cheesy Denver Omelet

Begin by making a family-sized weekend breakfast or brunch, serving up an

extra large omelet (or scrambled eggs) using the entire dozen. Set aside half the
omelet, dividing into individual portion-sizes, and wrapping up into flour
tortillas, according to directions for “breakfast burritos” (next page). Refrigerate
breakfast burritos, to heat and serve, for hand-held breakfast on-the-go.

1 dozen eggs
1 dozen eggs
1 cup cottage cheese (small or large curd)
1 Tablespoon olive oil
1 green, red, and/or yellow sweet bell pepper (chopped)
1 brown, red, or yellow onion (chopped)
1 large tomato (chopped)
½ cup diced ham, crumbled bacon, or chopped link sausage
Optional: ½ cup grated cheddar cheese

Whip all eggs together with the cottage cheese, while sautéing all the other
ingredients in a large frying pan, on low heat, in olive oil. Sauté the chopped bell
peppers, onions, tomatoes, and ham, just until onions turn golden brown, then
add the whipped eggs and cottage cheese mixture.

Cook the eggs thoroughly without burning, by flipping in half, omelet-style, or

by scrambling together, as your family likes it best. Top with (optional) grated
cheddar cheese, just before serving.

Breakfast Burritos

Many fast-food restaurants have come out with breakfast burritos and they are
really no more than a ham and cheese omelet, rolled into a warm flour tortilla.
One end is folded up with baker's parchment, making it easier to hold, and
preventing spills, while eating on-the-go!

Use the leftovers from a family-sized, weekend breakfast, or brunch (prior page)
from an extra-large omelet, or scrambled eggs dish. Place omelet portions onto
tortillas, folding up the edge closest to you, over the egg filling, before rolling
(one side to the other) forming a burrito.

Make several ahead and freeze for either school lunches, or healthy heat-andgo
breakfasts (rolled up in baker’s sheets or paper napkins). In the morning pop
one, or more breakfast burritos into the microwave for a minute or two, and take
along, to eat breakfast on-the-go.

Thanksgiving Turkey

For low-fat, highprotein meat, turkey is probably one of the best choices. It is
not only high in protein (needed for cellular repair and children's growth), it has
certain amino acids which help induce natural sleep, ensuring you and your kids
certain amino acids which help induce natural sleep, ensuring you and your kids
sleep better, after a meal including chicken, turkey, or other poultry meats.

See the great recipe suggestions, for main dish meals, made from turkey
leftovers, on the next page. Your family won’t even suspect these meal recipes
are made with Thanksgiving turkey leftovers!
Fabulous Main Dish Meals Made from

Thanksgiving Turkey Leftovers

Every year I have to bake two turkeys, to ensure I have enough leftovers, as it is
very popular at our house. Pre-cooked meat is the safest to cook with, and
whether heated up, or cold, turkey is one of the lowest-fat, hi-protein meats
available. I am sharing my favorite recipes for using up leftover, Thanksgiving
turkey.

Grilled Turkey Salad

(elegant presentation)

Pan-fry or grill, leftover turkey slices, lightly coated with olive oil, barbeque
sauce, or salad dressing of your choice. Refer to my quick, and easy homemade
dressings, and marinade ideas, for using leftover cranberry sauce, in chapter 12
“L is for Lemons, Limes & Citrus”.

Position the grilled turkey slices over your favorite salad greens, whether
Romaine lettuce or spinach salad (my favorite, more nutritious) in a decorative
fanned-out display. Add tomato wedges, sliced hardboiled eggs, and sprinkle
with sesame seeds. No one will ever know it is made from leftovers, except you!

Grilled Turkey & Provolone Panini

(grilled cheese & turkey sandwich)

For those who must make sandwiches from any, and all leftover meats; using
either sourdough or French bread slices, create a sandwich by adding two slices
of provolone cheese, with leftover turkey slices in between. Fry in a skillet using
olive oil, or grill in a Panini maker. You can add optional avocado, lettuce
greens, onion, or tomato slices.

Baked Turkey Strips

Baked Turkey Strips

Creation of Jacob Majors

(my son's low-fat version of a KFC favorite)

This recipe was actually developed by my talented, 13 year-old son, when he

was just 10. This is his version of a KFC favorite – chicken strips. Easy enough
for your children to make, just dip in gravy, roll in seasoned bread crumbs, and
bake in the oven (without messy raw egg batter, or bacterial concerns).

Dip leftover turkey strips, into leftover turkey gravy, and roll over a plate of
seasoned homemade (or store-bought) seasoned bread crumbs. Arrange on a
cookie sheet, and bake in a preheated oven at 350 degrees for 10 minutes, then
flip each piece onto the other side and bake an additional 10 minutes.

These are the best, crispiest, non-greasy, low-fat turkey (chicken) strips you'll
ever eat! Serve these finger foods with raw veggies, and have an assortment of
turkey-strip dips, as well as veggie dips, for a casual family dinner to take-out, or
eat at home.

Chapter 17 Q is for Quick Lunch Solutions

Make sure you have healthy lunch, and snacking options, for home, work, and
school lunches, with the bonus of saving money, at the end of every month (not
to mention health-care costs)! Brown-bag lunches can be deliciously varied by
using the recipes, and food-safety tips, found below.

Healthy Brown Bag Lunches for Your Kids

Did you know most foods begin growing harmful bacteria in just 60 to 90
minutes? Here are some great tips for packing your kids off to school with a
nutritious lunch, that's safe for them to eat, up to five hours later!

Think Health & Food-Safety Lunch Selections

If you pre-pack homemade lunches for your children, and tuck them into school
back-packs, think of items that will effectively freeze, and thaw-out naturally by
lunchtime, without the aid of a microwave. Items like sandwiches, pre-cooked
burritos, stuffed pita-pockets, individually wrapped cheese sticks, and small
containers of vegetable dips, or homemade cheese spreads, are ideal freeze-and-
thaw lunch makers.
thaw lunch makers.

With the small frozen containers of dips, or cheese spreads, pop several fresh
celery stalks, carrot sticks, cherry tomatoes, cauliflower, or broccoli florets into a
zip-lock bag, and then into the lunch bags. You can also use those leftover
(unopened) ranch dressing packets, from your last drive-through take-out meal,
for to-go lunch dips. Whole grain crackers can be included for cheese spreads,
with a safe plastic knife, for spreading.

Homemade Nut Butters

You can also freeze peanut butter (or homemade nut butters) in a smaller
container to spread over crackers, or celery. If your child's school or day care
doesn’t allow peanut products on campus, then make your own nut butters by
grinding hazelnuts, macadamias, or your favorite mixed, bulk nuts in a food
processor. For a special treat, mix in a little maple syrup with your nut butter, as
a cracker/cookie spread, or sandwich filling.

Pre-make nut butter sandwiches and freeze ahead in individual zip-lock bags.
They will thaw in the brown bag by lunchtime, without harmful food-born
bacteria. Purchasing an insulated lunch bag would be the perfect way to allow
thawing without soaking through a paper lunch bag. Add fresh fruit and bottled
water, or fruit juice, which can also be frozen, and then naturally thawed prior to
lunchtime.

Fiesta Lunches

Freezing pre-made (cooked) egg and cheese omelet, or bean and rice burritos,
will keep food fresh while thawing out prior to lunchtime. Freeze salsa, or
applesauce in individual containers (recipes in chapter 10 "J is for Juicing”), and
toss in whole grain tortilla chips, dehydrated papaya slices, and bottled water for
a balanced fiesta lunch!

Mediterranean Style

For Mediterranean flavors try stuffing pita bread halves with tabbouleh, or
falafel (finely chopped parsley, mint, tomato, cucumber, lemon, bulgur
wheat/chickpea salad) and freeze, individually-wrapped sandwiches. Add a
hardboiled egg, apple slices and bottled water.
Healthy Lunch Snacks
By adding additional snack-food items like fresh fruit, trail mix, and frozen
cheese sticks, you'll know your kids will be eating healthier, and they won't be as
tempted to exploit the vending machines, or corner markets, for junk food.

Finally, gather your children around the kitchen table with a fun craft to keep
them busy while you're preparing their lunches ahead of time (to freeze). Give
your kids a stack of inexpensive, plain-paper lunch bags, and have them decorate
with crayons, stickers, marking pens, rubber stamps (with non-toxic ink pads)
and have them sign their artwork! Your artistic children just labeled their own
lunch bags for you, and everyone has helped prepare school lunches while
having fun together!

For an assortment of wholesome finger-foods, for lunch or dinner, as well as

great snacking options, see the following “any-season” appetizer recipes.
Firecracker Appetizers for 4th of July
Rocket-Style Firecracker Display

Make your appetizers pop this 4th of July, and at every holiday gathering! Try
these five festive appetizers and colorful serving suggestions for your holiday!
Add easy-to-make "faux" rocket firecrackers for 4th of July (or to designate
spicy hot flavors) from inexpensive red construction paper.
Roll red construction paper into a cylinder shape, and tape closed in back for the
rocket base. Add a cone-shaped top by cutting a circle, then cutting halfway into
the circle (up to center), folding one side under the other, to form a pointed cone,
and taping onto the underside of your cylindrical rocket base. Make several
firecracker rockets to announce your “hottest” appetizer trays.

Ranch Dip - Filled Red Peppers

1 Ranch Dip seasoning packet mix

1 16-oz. container Sour Cream
1 Red Bell Pepper, cut in half length-wise, seeds out (makes 2 dip holders)

Mix Ranch dip seasoning packet into sour cream, and scoop into both red pepper
halves. Bright red and white dip, with edible bowl, goes perfectly from 4 of July
th

to Christmas.

Veggie-Tray

Cauliflower Florets (white)

Cauliflower Florets (white)
Red Cherry Tomatoes (red)
Extra Large Pitted Black Olives (black/blue)
Purple Cabbage (purple/blue)

Cover a flat plate or tray entirely with blue-colored purple cabbage leafs. Over
the cabbage bed, arrange both red pepper Ranch dip bowls, and the deviled eggs
(next recipe). Around the dip-filled red peppers, add white cauliflower florets,
and around the white deviled eggs, add red cherry tomatoes. Place one of the
rocket firecracker centerpieces onto the tray, if you’ll be garnishing with hot
spices, or chunks of pepper-jack cheese.

Classic Deviled Eggs

Hardboil 6 to 12 large eggs by placing in a large saucepan, filled up halfway

with lukewarm water. Bring egg water to a boil, stovetop, allowing eggs to boil
no longer than 12 minutes, and then turn off the heat.

Allow the eggs to stay in the hot water, until it has cooled down enough, to
comfortably remove the eggs, without burning fingers. Place warm eggs into a
large sealed container, and refrigerate over night, for perfectly cooked
hardboiled eggs.

Crack, peel and rinse all eggs before cutting in half length-wise, and scooping
out yolks, into a mixing bowl. Refrigerate the whites in a container (or on a
plate) covered by a lid or plastic wrap, while mixing the filling (next).

Yolk Filling
2 to 4 Tablespoons Mayonnaise
1 to 3 Tablespoons Sweet Pickle Relish
2 to 4 teaspoons Mustard
Optional: Sprinkling of Paprika, Chili Powder, or (hot) Ground Cayenne Pepper

Mash the hardboiled egg yolks in a mixing bowl, with a fork, or potato masher,
until smooth. Add mayonnaise, sweet pickle relish, and mustard (a little at a
time) to taste. Scoop yolk filling by the spoonful, into the empty egg hole,
creating a mound onto each egg, then refrigerate. Prior to serving add just a half-
dash of Paprika, Chili Powder or (hot) Cayenne Pepper, on top of each egg yolk
filling.

U.S. Flag Fruit Tray

U.S. Flag Fruit Tray

Bag of Shredded Coconut Blueberries

Red or White Cranberries Sliced Black Plums (red inside)
Large, Fresh Strawberries, trimmed & cut in half

On an oblong (rectangular) serving tray, create a U.S. flag background, with a

bed of white shredded coconut. Arrange blueberries to completely cover the top
left corner, adding several white cranberries for stars, or leave white coconut
exposed. Make the horizontal red stripes by alternating strawberries, red
cranberries, and (deep red) plum slices. Then stand back and salute!

Celebration Cucumber Sandwiches

1 Cucumber (or Zucchini), sliced ¼" thin (no need to peel first)
1 Star-shaped cookie cutter
1 4-oz. container of Salmon Cream Cheese (or make your own by mixing
together flakes of salmon, into pre-whipped cream cheese)
Optional: Red Chili Powder

Make cucumber stars by cookiecutting cucumber (or zucchini) slices, and setting
aside. Make star sandwiches by spreading a glob of salmon cream cheese onto
one star and top with another star. Optional: sprinkle top lightly with red chili
powder.

Firecracker Appetizer Tray

Using toothpicks with colorful, fiesta confetti loops will add sparkle, and pop to
your hors d'oeuvres (stick into all bite-sized pieces before serving).
Saltine crackers (white)
Little Smokey links (bite-sized, red)
Pepper-Jack cheese (white, hot & flavorful), cubed
Grapes, clumps of seedless Red, Green (white) and Black (dark blue/purple)
varieties, left on the vine-stem, rinsed and dried off

On a serving tray arrange clusters of grapes, all around the outer rim. Fan out the
Saltine crackers on opposite sides of the tray, filling in the remaining area with
Little Smokey links, and Pepper-Jack cheese cubes, pierced with fiesta
toothpicks! Add one of your "faux" rocket firecrackers, as a centerpiece on the
tray (directions on prior pages). Enjoy the fireworks, or your Christmas caroling
tray (directions on prior pages). Enjoy the fireworks, or your Christmas caroling
party!

Chapter 18 R is for Remedies Naturally, without Drugs

Cooking and eating naturally healthy foods, can combat many illnesses, so
please try everything else first, before turning to drugs, or even over-thecounter
remedies. Before administering, or ingesting cough syrup, to prevent, and/or
clear up your family colds, flu, or congestion, please try these safe, proven
therapies first.

Using a Bulbous Syringe

Congestion can be completely cleared from the sinuses, using a bulbous syringe
several times a day, to pull out infected mucus. Children do not enjoy this
process at first, so we began calling it “snorkeling”. When finished, we would
inhale a large breath of air together, to enjoy clear breathing once again, even
infants understand this connection.

Begin today, cooking with more garlic (nature’s antibiotic) as this too, will
combat congestion, naturally. Find recipes in the chapter 7 “G is for Garlic &
Onions”. I believe in, and practice preventative health, and safety with my
family, as well as the numerous children I've cared for. It is important to teach
your children how to stay well, and practice safety in their daily lives.

I cover the areas of nutrition, vitamins, and the healing properties of food, herbs,
and other important factors such as hygiene, sleep, exercise, faith, prayer,
service, and laughter. I also believe in the healing power of a mother, and
father’s love, "owie-kisses" and lots of hugs!
Scientific Research Proves Prayer & “Owie Kisses” Have Healing Powers

During my Early Childhood Development, degree courses, I had researched

scientific studies done on the tangible, healing results of "owie-kisses", rubbing a
"boo-boo" or simply blowing on a child's cuts, scrapes, or mild injuries
(combined with love and hugs). These seemingly insignificant, yet loving,
parental gestures had been scientifically proven to heal. Also found beneficial to
healing, was allowing children the time-to-cry in your arms, for emotional,
developmental health.

Another scientifically proven, and Biblically documented fact, is the miraculous

Another scientifically proven, and Biblically documented fact, is the miraculous
healing power of faith and prayer. Biblical teachings on healing also include
daily doses of laughter (comparing a cheerful heart to medicine), hygiene (strict
cleanliness rituals like washing hands), service (helping those less fortunate) and
other specific health, and wellness recommendations.

Biblical Prescriptions

Bible-based natural-healing prescriptions listed by name include aloe vera, fig

and mustard plants for topical salves (as well as food), antioxidant-infused wine
and grape juices, vitamin rich whole-grain wheat and barley breads, and omega-
3 "good oils" found in nuts, olives, and fish.

Along with nutritionally fibrous fruits and vegetables, highprotein low-fat meats,
calcium-loaded dairy products, and honey for sweetener; the Bible also promotes
exercise, sleep, laughter, and prayer, to keep body, mind, and spirit balanced,
and healthy. Rely on the primal ability to heal one's self when fueled properly,
according to manufacturer’s (Creator’s) recommendations, as stated in our
personal health and wellness manual the Bible.
Biblical Health Plan Food Recommendations

The body's self-healing properties respond to foods like garlic, leeks, and onions
(nature's antibiotics) as well as other cruciferous vegetables, like Brussels
sprouts, broccoli, cabbage, and cauliflower (protective anti-cancer curatives) for
a reason. Thanks to modern science, we now have confirmation of Biblical
preventative and curative health interventions.

Biblical Warnings/Commands

We are also privy to scientific research confirming Biblical commands and

warnings about addictions to (worshiping) harmful substances and practices such
as trans-fats, refined sugar, fast/processed foods, smoking, alcohol, casual
(promiscuous) relationships, and drugs. Even prescription drugs carry too many
mandated warnings (most warn of death) which should frighten us back to time-
honored, scientifically-proven, Biblically-sound health solutions.

Medical Professionals

I don't however advocate against standardized medicine, or recognized medical

practices, or professionals. All my foster kids received timely immunizations,
visited hospital emergency rooms, and maintained regular medical and dental
check-ups. Our experiences with all of the healing professionals (when
check-ups. Our experiences with all of the healing professionals (when
absolutely necessary) have been extremely productive, and in many cases
lifesaving.

Many of our doctors have shared our faith concerns, however, when your child's
doctor, dentist, CDC (Centers for Disease Control) or WIC (Women, Infants &
Children) program recommend immunizations, flu shots, or treatments for your
child, please pray about taking their advice, and allow God to guide your
decisions.
Research is Conclusive

Research is now conclusive that many illness and disorders are treatable, and
when caught early enough, are reversible. Please access my familyfriendly news
page online to read the important articles “Childhood Neurological Disorders
Can Have Unexpected Natural Cures” for extraordinary findings, and covering
the common sense things, we sometimes forget to do, are all listed in “Simple
Things You Can Do Right Now to Keep Your Kids Healthy”.

Chapter 19 S is for Soups & Salads

Soups, stews, and salads can include so many hearty ingredients, turning a
simple side dish into a wholesome, hearty, main-course meal. Try these soup and
salad recipes on your family.

All American Salads

Artisan Layered Salad

(in clear salad bowl)

This salad is beautiful in "presentation" using colorful ingredients, and is so

delicious, as well as filling, it could be a complete meal on its own. Prepare the
following ingredients as instructed on the next page.

Jumbo black olives, cut in half

Marinated artichoke hearts (cut in quarter strips)
Orange, yellow, and green bell peppers, sliced into large circles
Italian (pear-shaped) tomatoes, sliced into rounds
Hard boiled eggs, sliced long into ovals
Bagged mixed salad (toss with salad dressing in a separate bowl before adding)
Bagged mixed salad (toss with salad dressing in a separate bowl before adding)
Seasoned croutons and/or parmesan cheese shavings Artisan Salad Ingredient
Placement

Using colorful vegetables in a clear plastic, or glass bowl, pour a small amount
of pre-tossed salad (with dressing) in the bottom center of the bowl. Carefully
arrange the black olives around the bottom outer ridge, showing through the
bowl as if standing up. Next layer marinated artichoke hearts on top of the
olives, in a ring around the edge of the salad bowl, and then fill with tossed
salad, up to that line.

Arrange the next row of sliced pepper rings with a tomato slice inside each,
around the edge of the bowl, above the artichoke hearts, and fill with more salad.
Then stick a row of sliced hard boiled eggs (with yolks showing) around the
bowl over the peppers and pour in the balance of pre-mixed salad. Top with
croutons and/or parmesan cheese shavings.

Old World Antipasto Salad

Using all the same ingredients as the "Artisan Layered Salad" above, except the
ingredients are arranged on top of a mixed lettuce salad, in separated groups,
similar to pizza slices. Serve with a choice of dressings on the side, or drizzle
Italian dressing over all.

California Fiesta Salad

Toss your family's favorite green salad, with salad dressing, and add an outer
ring of small-size Fritos. In the center add a large spoonful of sour cream, on that
add a couple slices of avocado, and one black olive. Grate jack cheese over the
entire salad.

Watermelon Fruit Salad

Who doesn't like fruit salad? It just takes a very long time to prepare, and cut up
all the different fruits.
Hollow out a long watermelon (your bowl)
Make melon balls with the watermelon
Rinse, trim, and cut up all favorite fruits, and melon balls
Bananas, sliced (add just before serving, to prevent browning)
Lightly mix all fruits together, pour into the watermelon bowl, and add a large
Lightly mix all fruits together, pour into the watermelon bowl, and add a large
spoonful of whipped cream, Cool Whip, or yogurt on top.

Creamy Sliced Cucumber Salad

This is a cool, crisp and delightfully refreshing salad for a hot afternoon or
evening BBQ.
2 large cucumbers, peeled and sliced
1 16 oz. container sour cream
1 Ranch dressing/dip season packet mix
1 tomato, chopped
½ cup frozen peas

Thoroughly mix sliced cucumbers and sour cream with Ranch dip seasoning
packet mix. Add chopped tomatoes and frozen peas later, to prevent sour cream
from turning pink. Frozen peas will keep it from melting too quickly, and the
peas will thaw out before you eat them.

Inexpensive Hearty Soups & Stews

Barley, beans, and lentils are all excellent sources of high protein and fiber,
necessary to counter today's fast-food diets, and are priced so low you may even
want to eliminate high-priced cuts of meat, for your family altogether. Dried
varieties of packaged barley, beans, or lentils are available in most grocery, and
dollar stores. Some markets even allow you to scoop, and bag your own, for
pennies-per-pound!

I would recommend buying packages the first time you cook dried barley, beans,
or lentils, and follow the cooking directions, on back of the package. If you've
scooped your own selections, you will want to rinse first, and then pour them
into a big pot, with at least 3 cups (or more) of canned vegetable, chicken, or
beef broth.

Cook slowly, simmering over medium heat (stove top or campfire), at the
boiling point for at least an hour, just until barley, beans, or lentils are tender.
Next you will want to add fresh, raw or frozen vegetables, meat, or pasta to your
soup, based upon your family's preferences, and continue boiling another 20
minutes or more.

Soup will thicken as it cooks, but please allow it to cool before serving.
Toppings can be added to further thicken the consistency, such as my recipe for
Toppings can be added to further thicken the consistency, such as my recipe for
“Carmelized Onions” in chapter 7 “G is for Garlic.”

Chapter 20 T is for Tea and Coffee

Tea and coffee both, have antioxidents, and are extremely refreshing drinks,
whether poured over ice, or steaming hot, on a cold winter morning. Try
sprinkling cinnamon into coffee grinds, or tea, before brewing, for a taste of
Christmas all year long. Try these refreshing non-alcoholic tea drinks with a
twist.

Sunshine Tea with a Twist

Using a clear glass pitcher, or dispenser with a lid, fill with water, and add five
to ten black tea bags. Set the pitcher outside in the sun for several hours, or until
the desired tea shade has been reached. Remove the tea-bags, add sugar, honey
or sweetener to taste, and refrigerate until cold.

Try adding a cup of fruit juice to your pitcher of tea, just before refrigerating.
Adding juices like cherry (see chapter 3 “C for Cherries & Berries”) helps with
joint-stiffness and taste delicious. You can also add your favorite super-sweet
juices, to naturally-sweeten your tea, such as grape, or apple juice (served with a
cinnamon-stick stir) for just a hint of fruit-flavored spice tea. Around the
holidays, add a candy cane stir-stick, to a cup of hot tea, for the peppermintsweet
taste of Christmas.

Chapter 21 U is for Under-Exercised = Overweight

Just as important to cooking and eating healthy is getting exercise, and lots of it!
Get up, get out, and take your kids with you! Do whatever you have to do to get
your children outdoors, and actively participating in life through sports, dance
and play. You will not only sleep better at night, and stay fit and trim, you will
be teaching your kids the importance of activity, for lifelong health and
happiness.

Most communities offer organized sports camps, teams, and instruction, as well
as a wide array of dance, exercise and self-defense classes. Other types of
outdoor sports are also available, such as swimming, hiking, sailing,
rockclimbing, horse-back riding, skate-boarding, skating and skiing. There are
sports and activities available throughout the year, close to your home, so take
sports and activities available throughout the year, close to your home, so take
your kids out and explore, or dance with them at home!

Chapter 22 V is for Vegetarian Meals

If you’re not a vegan or vegetarian, eating meatless several times a week will
save money, and you will still be able to enjoy complete proteins, in bean/rice
dishes, wheat/milk combinations, baked goods and cereals, as well as from
multi-vegetable casserole dishes. You body will still derive the appropriate
vitamins and minerals from each. Make veggies fun for the kids, with these
holiday-themed vegetarian-dining experiences.

Meatless Monstrosities for Halloween through Thanksgiving

What's better than hot, home-cooked comfort-food during the fall season? Try
these vegetarian variations for a casual Halloween gathering, or weeknight
quick-comfort meal, throughout the fall season, you won't even miss the meat!

Brewed Veggie Stew

Turn leftovers of the almost any dish into stew, by pouring into a pot, filling
with vegetable broth, and topping with grated cheese, or croutons, when serving.
If your kids don't like soups or stews try the next idea.

Mummy Wraps

Turn almost any leftover into filling for a burrito-style wrap with corn, or flour
tortillas. Roll them up with a little extra cheese, and zap in the microwave for a
minute. Allow to cool before serving.

Mr. Baked-Potato Heads

Baked Potatoes, slit in half and cooled

Broccoli, steamed
Cauliflower, steamed
Mozzarella Cheese, grated
Onions and Red Peppers, cut into strips and sautéed in olive oil

Place the cooled baked potatoes into individual bowls, adding steamed broccoli,
and cauliflower florets, then add the grated cheese, and top with warm sautéed
and cauliflower florets, then add the grated cheese, and top with warm sautéed
red pepper strips and onions (worms) to further melt the stringy-gooey cheese.

Nightmare Nachos

Blue Corn Tortilla Chips, or whole grain

Black Beans or Refried Beans, canned
Pepper Jack Cheese, cut into chunks
Mexican Cheese Blend, grated (Cheddar and Jack mix)
Salsa, Sour Cream, Sliced Olives (optional)

On a round pizza pan (in the order given) pour out tortilla chips, a sprinkling of
black beans (or spoonfuls of refried beans) small chunks of pepper jack cheese,
topped off with grated Mexican cheese blend. Place in the broiler section of your
oven, on low, just until cheese is melted, about two minutes (or microwave 1½
minutes on high). Top off with optional items listed, if you like.

Slimy-Veggie Monster Mash

Olive Oil
Brussels Sprouts
Eggplant, cut into cubes
Tomatoes, cut into quarters
Zucchini, sliced and quartered
Onions, sliced into wedges
Garlic Cloves, sliced
Spaghetti, pre-boiled (or pre-cooked Brown Rice)

Stir-fry or sauté, over medium heat, the Brussels sprouts, cubed eggplant,
tomatoes, zucchini, onions and garlic, in olive oil, until browned and slimy.
Serve over cooked, spaghetti noodles (worms), or brown rice (bugs).

Halloween Drinks

Tangy Dissected-Frog Sherbet Floats

Spoon three scoops of lime sherbet into a tall glass, and pour 7-Up or sparkling
water (any flavor) over the sherbet. Drizzle clumps of fruit punch frozen
concentrate (without diluting) by spoonful over the top, do not mix. Serve with
red straws, and long spoons. Find plastic clip-on frogs, or use lime wedges over
red straws, and long spoons. Find plastic clip-on frogs, or use lime wedges over
the edge of the glass.

Caramel-Apple Cider Punch

Pour a gallon-size jug of apple cider into a boiling pot, adding several whole
cinnamon sticks, and a handful of whole cloves, onto a back stovetop burner,
and bring to a slow, bubbling boil. (Carefully remove all cloves and cinnamon
sticks to re-use later, or discard prior to serving.) Allow to cool slightly before
pouring by ladle-full, into ceramic mugs, containing long Tootsie-Rolls for stir
sticks, which will make the apple cider taste like caramel apples.

Party-Punch with Floating Eyeballs

At least one day ahead of your Halloween party or gathering, in ice-cube trays,
freeze pink lemonade, with large candy eyeballs in each cube (will prevent any
choking hazard when frozen into an ice cube).

The day of your party, cut in half and hollow-out, a large pumpkin (your choice
of either orange or white) to be used as your "live" punch-bowl. Place your
pumpkin punch-bowl onto a large platter, or tray, and surround the base with
loose candy-corn kernels.

Most of these scary recipes are actually nutritious, and when presented with silly
Halloween names, your kids will at least try these drinks and dishes, and
probably eat them right up.

Chapter 23 W is for Whole Grains

Use whole grains, combining them whenever possible, such as barley, oats,
wheat, and rye, which can be ground to powers, and substituted for refined and
bleached flours, for maximum vitamin B nutrition, and absorption. Try these
breakfast recipe suggestions.

Healthy Ways to Make Oatmeal Taste Delicious

Oatmeal is so good for us, a whole grain with high fiber that absorbs, and
removes toxins from our system, as well as helping us to lower cholesterol
levels, naturally. However the taste of oatmeal is so bland, and boring that most
of us avoid it altogether, when it can be made to taste delicious.
of us avoid it altogether, when it can be made to taste delicious.

Apple Cinnamon Raisin Oatmeal

Instead of boring, why not add healthy, naturally sweet ingredients to your bowl
of cooked oats, and watch it transform into a delicious breakfast? Peel, chop and
boil apples, and raisins, with a sprinkling of cinnamon, to cook right along while
you’re boiling the oatmeal, according to package instructions.

Fruit, Nut & Maple Oatmeal

Boil plain oats, according to directions on the canister, adding banana slices,
fresh or frozen berries, walnuts or pecans, along with maple syrup, or brown
sugar and milk.
Add Whole Grains to Home-Baked Goods

As in chapter 2 “B is for Baked Homemade Breads”, add a variety of whole

grains and oats to breads, muffins, pancakes, and other baked goods. Include ½
cup, to 1 full cup old-fashioned (whole) or instant (chopped) oats, to
handkneaded breads, or bread-machine varieties, as well as other baked goods,
to make them more nutritious.

Besides adding a light nutty flavor, oats make cookies soft, chewy and
nutritious, when added to the batter before baking. My family has always added
oats, and chopped walnuts to chocolate chip cookie batter, as it makes them stay
soft, and taste incredible.

Other Ways to Sneak Whole Grains into Food

For other great tasting ways to use high fiber, and nutritious oats, try adding
them to your meatloaf, or meatball recipes, mixing in right along with the
breadcrumbs. Used in meatloaf, oats will absorb excess oils, and fat, while
keeping meatballs, or meatloaf moist, even when reheated. You can also grind
inexpensive, old-fashioned, or instant oats, in a food processor to create oat, or
other whole grain flours, for use in place of white (bleached) flours.

Make Flours Grinding Whole Grains

Oat flour can replace white, or wheat flours, thickening gravies to pour over oat-
enriched meatloaf, or meatballs. By adding small amounts of oat flour it is
possible to thicken any cheese, Hollandaise, or cream sauce, which can make
possible to thicken any cheese, Hollandaise, or cream sauce, which can make
eggs, vegetables, or pasta dishes taste better.

Chapter 24 X is for Extra Water Sources

Bodies demand water daily, and will extract, and utilize, water found in
everything we eat and drink. Did you know however, dehydration can mimic
symptoms similar to neurological disorders, such as seizures and dementia?
Drink more water, cook with water, and eat from homegrown garden foods with
higher water contents, as listed below.

Fruits with the Highest-Water-Volume

These fruits have the highest water content at 90% or above. Pick from these
first for your garden staples; cantaloupe (90%), grapefruit (91%), strawberries
(92%), and of course watermelon (92%). Additional fruits containing a
highwater volume are apricots (86%), blueberries (85%), cherries (81%),
cranberries (87%), grapes (81%), oranges (87%), peaches (88%), plums (85%),
and raspberries (87%).

Vegetables with the Highest-Water-Volume

It may surprise you how many vegetables contain high water volumes. Choose
from these as your garden staples; broccoli (91%), green cabbage (93%), red
cabbage (92%), cauliflower (92%), celery (95%), cucumber (96%), eggplant
(92%), iceberg lettuce (96%), sweet peppers (92%), spinach (92%), green
tomatoes (93%), red tomatoes (94%), and zucchini (95%).

These fruits and vegetables are the most garden-worthy for any family, planning
on planting a garden. All are high in nutrients, and a great source of extra water
for your family.

Chapter 26 Y is for Your Time

There must also be a healthy balance between proper nutrition, exercise, and
relaxation, through sleep and hobbies. You do what you need to do, to stay
healthy, so that you can take better care of your family. Parenting suggestions
for your mental health and well-being can be found in several articles on my
news page online at www.AssociatedContent.com .
Two articles that may be the most beneficial for helping you keep a balance
between your kids, your family, and you are, “3 Reasons for Parents to Take a
Time-Out” and “Raising Grateful Children Who Care about Helping Others”.
When I need to get away by myself, I’ll write, do my nails, sleep, or bake
cookies (my personal luxuries).

Find something that you like to do, to fill those brief moments of solitude, to
refresh, and get your priorities back on track. Your emotions need nurturing, as
much as your children do, so take a little selfish time for you, and ask your
family to respect it. Explain to them that they are the direct beneficiary of mom’s
new attitude adjustment. Because you are worth it!

Chapter 26 Z is for Zucchini Squash Vegetables

Zucchini is not only one of the most nutrient-packed vegetables available; it also
contains 95% water, as well as other colorful, highly-nutritious
squashvegetables. Here are some great zucchini recipes, to pass all that nutrition
on to your family.

Zucchini Bake

1 large zucchini (or 3 small zucchinis) washed and cubed (leave skin on for color
and maximum nutrition)
1 long roll Ritz Crackers (or similar brand) smashed completely inside the
wrapper tube
1 cup grated Jack Cheese (or Pepper Jack)

Steam the cubed zucchinis until tender (about 20 minutes) and turn into a
casserole dish. Pour the smashed Ritz Crackers evenly over the zucchini and top
with jack cheese. Microwave for 1 to 2 minutes until cheese is melted.

This dish is so easy to make, and tastes so delicious it will be finished quickly.
No need to add extra salt, as the crackers, and cheese supply all the seasoning
you'll need.

Sneaking Zucchini into Foods

Other good ways to get this nutritious squash into your family's diet is to grate
fresh zucchini straight into your home-baked cornbread or muffin batter (before
cooking) for a taste similar to carrot cake, without adding extra sugar. You can
cooking) for a taste similar to carrot cake, without adding extra sugar. You can
also slice it into thin pepperoni circles, adding on top of vegetarian pizzas. The
zucchini will brown-up in the oven, and look just like pepperoni when cooked,
hidden beneath the cheese!

BBQ Zucchini

1 large zucchini, quartered long (skin left on)

Sea salt, lemon pepper, chili seasoning, nutmeg, paprika, seasoned salts
Aluminum Foil or Skewers

Season the inside flesh of the long zucchini strips with as little, or as much
seasoning as your family likes. Wrap completely in foil or run skewers through,
and throw them onto the barbeque until tender. Be sure to prepare enough
because these also go quickly.

Pumpkins are More than Porch Decorations

Pumpkin is another fantastic squash, packed with vitamin A, necessary during

fall and winter months. Breakfast, lunch, and dinner recipes, using pumpkin in
uniquely different ways, will have you wondering why you didn’t cook more
pumpkin before.

For Halloween or Thanksgiving breakfast try my award-winning yet quick-

andeasy recipe for Pumpkin Pie Pancakes. This fantastically easy pumpkin
pancake recipe is always a fall favorite at my house. Thanks for the idea IHOP
(International House of Pancakes) it’s not their recipe, but my own,
quickcreation, for feeding a house full of hungry kids (on the next page).

Pumpkin Pie Pancakes

(fool-proof recipe)

Simply add 1 medium can (8 to 11 ounces) of Pumpkin Pie Filling with added
sugar and spices, not canned solid pumpkin; to 1 (yellow handled) container of
Bisquick’s Shake'n Pour Pancake Mix. Add a little water at a time until the
batter is thick, yet mixed enough to pour easily.

Shake, and pour pancake batter onto a buttered griddle, or fry pan, and when
bubbly, flip-and-fry the other side. Serve with whip cream, or a spoonful of Cool
Whip topping, and lightly sprinkle ground nutmeg, or drizzle syrup over the top.
Whip topping, and lightly sprinkle ground nutmeg, or drizzle syrup over the top.
Make sure to reuse or recycle the handy wide-mouthed container, with a handle
(they make great bug catchers for the kids).

Now you have a quick reference guide with healthy, quick and easy, yet
inexpensive meal suggestions, recipes, exercise options, natural healing, and
parenting tips. I wish your family well, through nutritious cooking, eating, and
healthier living, and may God richly bless you, and your family!

Note: I gave credit where credit was due, throughout the book.