Lime and Lemon Rinds – Make your Own Healthy Powdered Rinds!

March 29, 2016

I love all the new recipes coming out with powdered lime rinds in the salad dressings!  And I have been using powdered lemon and orange rinds in many of my recipes, for example Lemon Curd.  These delicious additions to your pantry are loaded with vitamin C, and that zingy taste many of us love.  It is most IMPORTANT that you use organic fruits only,  to prevent all of those pesticides getting into your system.   Whenever you happen to see a bag of organic limes, or lemons, buy the whole bag and make powdered rinds.

I find 1 tbsp. fresh is about the same as 1 tbsp. dried in most recipes.

Rinds (Custom)Rinds2 (Custom)

First I scrub the fruits well, then peel them.  I place small pieces of rind on dehydrator trays.

Making rinds3 (Custom)

I like to dehydrate at 105 degrees, as this low temperature maintains the nutrition.  Alternately, you may leave them on a plate to dry at room temperature, or in a very low oven.

When very dry, I place small amounts in my Magic Bullet and blend to a powder.   If you do not have a Magic Bullet, you may use a blender or coffee grinder.   Then I store them in pretty glass jars for use.

Rinds4 (Custom)

Juice the remaining fruits, and use or freeze in small containers for future use.

I have several small jars of organic dried orange rinds in my pantry.   One of the recipes I make with them is Orange Rooibos Tea.  Buy large bags of organic plain Rooibos tea.   Combine 3 tbsp. dried orange rind with 2 tbsp. loose rooibos tea and voila!   Orange Rooibos Tea – all organic and very inexpensive.




Evergreen Trade and Craft Show; You’re Invited!

March 2, 2016

Please visit us this Saturday, March 5th, from 10:00a.m. to 4:00p.m. at Holy Family School in Willowgrove to support the outdoor skating rink for the Evergreen Community Association.  There are many vendors and a soup and bun lunch for $5.

Feel free to stop by my table and ask a nutrition and healing question!  I will be selling my books, Eat Away Illness, Cook Your Way to Health, and What Your Doctor Doesn’t Tell You About Foods, as well as some quilts!! and more.

See you there…..

Butterflies are Free (Custom) Noah's Ark (Custom) Lone Star (Custom)

Butterflies are Free.                        Noah’s Ark.                                     Lone Star.

Poppy Seed Squares and German Culture!

February 22, 2016

A big thank you to Reagan Smith and the students of  Dr. John G. Egnatoff school for having me come into their classroom to discuss German Culture.  Three students went to the trouble of making Strudel, a traditional German dish!  Delicious!  I particularly enjoyed the many personal thank you cards sent by the students.

In addition to German history, pictures, and discussion, we looked at two of the healthy foods that Germany has given us, poppy seeds and sauerkraut.   My German mother, who passed in 2013, was famous for her strudels and poppy seed dishes.  Growing up, her family made a dessert from ground poppy seeds and sugar sprinkled over cooked macaroni!  Poppy seeds are loaded with calcium (127 mg. in 1 tbsp.), high in fiber(1.7 grams in 1 tbsp),  as well as significant amounts of magnesium, phosphorus, and potassium.  The following recipe is what I served to allow the students to have a taste of poppy seeds.  Of course the taste of sauerkraut was nowhere near as popular as the squares!


Original recipe  found in Harrowsmith, I’ve changed the white flour and sugar to whole foods, and revised it to be gluten and/or dairy free. These healthy little morsels made with whole grain flour and natural sugars, are tasty and nutritious!
1 3/4 cup whole grain spelt flour (use buckwheat flour for gluten-free with 1 1/2 tbsp. guar gum)
1 tsp. baking powder
1/4 tsp. baking soda
1 cup coconut sugar (use less if desired)
1/2 tsp. unrefined sea salt
1/2 cup butter, melted (use coconut oil for dairy-free)
1/3 cup honey
2 organic eggs
2 tbsp. unsweetened Almond Breeze, or milk of choice
1 tsp. vanilla
1 cup unsweetened organic  desiccated coconut
1/2 cup poppy seeds
1. In a medium sized bowl, place flour, baking powder, baking soda, coconut sugar and salt. Stir to combine.
2. In a small saucepan on medium heat, melt the butter, add the honey and bring to a liquid.
3. In a small bowl, place eggs, vanilla, milk, butter and honey and stir to combine.
4. Add liquid ingredients to dry ingredients, and stir well to combine.
5. Add coconut and poppy seed and stir to combine.
6. Place in an oiled glass 9 x 13 pan.
7. Place in preheated oven of 350 F.
8. Bake for 15 minutes, turn heat to 325 F. and bake for another 5 minutes or until toothpick comes out clean.
9. Cool on a wire rack. Cut into squares to serve.


Potato Soup take 2!

January 13, 2016

Although the recipe on Potato Soup this morning on the blog is now correct, the original did have an error – no potatoes! Thanks to friends for prompt emails.

Please check the blog or add 1 1/2 pounds of potatoes, diced to the ingredient list.

Thank you!

Potato Soup – Comfort Food for January!

January 13, 2016

This very easy to make soup warms the soul on a January day.   It is simple and quick, and freezes very well.  My favorite potato soup is the Mom’s Potato Leek Soup on page 184 in Eat Away Illness, (available at   but I often do not have leeks on hand when a craving for potato soup hits!  I used my chemical free homegrown potatoes, carrots, and onions, and homemade chicken broth and dried dill.  I have not mastered the art of growing celery just yet, although I have tried.  It is really a healthy vegetable soup, but the creamy potato texture really comes through.   It is gluten and dairy free, and there are no grains or flour used for thickening; just blend some of the batch and Voila!  very creamy.   This batch makes about 6 large servings.

Potato Soup 3 (Custom)I served this soup with my homemade Ezekiel crackers and slices of Goat Feta cheese.


2 carrots, chopped fine or shredded

2 ribs celery, chopped fine

1 large onion, chopped to fine dice

1 1/2 pounds potatoes, diced.  Leave skins on.

1/4 cup coconut oil, ghee or organic butter if diet allows

4 cups chicken stock

1 cup coconut milk (I use homemade.   Recipe in Eat Away Illness).

salt and pepper to taste

red pepper flakes to taste

2 tbsp. fresh chopped dill or 1 tbsp. dried

  1.  Cook veggies in coconut oil or butter in a large pot, uncovered, on medium heat, stirring occasionally, until beginning to brown.
  2. Add stock, spices, (except fresh dill) and simmer until veggies are tender.
  3. Blend small batches if desired for a creamier version.
  4. Add milk, bring to simmer and adjust seasonings and add fresh dill if using.

Potato Soup 4 (Custom) I like to freeze individual servings in wide mouth glass jars, with the lids off to prevent cracking, and then replace cap and label when soup is frozen.  To make the quick Ezekiel crackers, purchase Ezekiel wraps, brush with coconut oil and cut into desired shapes.   Bake at 350 to 400F for 5 to 10 minutes or until lightly browned.   Cool in pan. Remember to take a jar of this soup out in the morning before you rush off to work and a quick lunch awaits!  Just add a few cut up raw veggies and the wholesome crackers and Feta cheese and you have a balanced meal.



Date Filled Almond Cookies, a great Christmas treat!

December 5, 2015

Everyone wants to have sweet treats at Christmastime, right?   Here is the answer to a decadent cookie that not only tastes great, but is very nutrient dense; in other words, REALLY HEALTHY!!!  Made with freshly ground whole raw almonds adds the all important essential fat to our diet, as well as fiber and a host of minerals.  Have them for breakfast!  I believe I posted this recipe about 2 years ago, but continue to get requests, so here it is again.

You can make the filling ahead of time and refrigerate it or freeze it.   The cookies are very easy to make, but need extra care in baking, as they burn very easily.  This recipe comes from my book “What Your Doctor Doesn’t Tell You About Foods, book two.”  I have no idea where the original idea came from, or how much I have adapted it.


Date Filled Almond Cookies 4 (Custom)

Date Filled Almond Cookies

4 cups finely ground almonds

1/3 cup melted butter or ghee, cooled to room temperature

1/4 tsp. baking soda

1/4 tsp. unrefined sea salt

1/2 cup liquid honey, cooled to room temperature

  1.   Mix all ingredients together in a medium bowl.
  2.   Roll into small balls, or drop by teaspoon onto oiled or parchment lined cookie sheets.
  3.   If the dough is firm, you may flatten the cookies with the back of an oiled teaspoon.
  4.   Bake at 300 F. until golden brown, anywhere from 5 to 10 minutes.   Do not over bake.
  5.   Cool on wire rack.


1 lb. pitted dates

1/3 cup water, or more to make desired consistency.

  1.   Place water and dates in a saucepan and gently heat, stirring often, until a paste.
  2.   Spread between two cookies.

For great stocking stuffers this Christmas, purchase one of the above books for $20, or download it for $7.99 at


“The Good Life”

November 23, 2015

Has anyone read this great book by Helen and Scott Nearing?  A wonderful true account of two people living a simple life, growing their own food.   A lot of good information on gardening and storing food.

One comment I particularly liked was about the nutrition of raw sunflower seeds:

“The people of East Europe, who are noted for their good teeth, consume an enormous amount of sunflower and squash seeds, cracking shells with their teeth, and thus presumably getting some of the minerals contained in the shells as well as in the kernels.   Whole, entire, raw seeds, with the protein of the germ, the fat in the oil, the starch in the kernel and the minerals distributed through the protective covering, will provide a fairly rounded diet….”  (page 124, The Good Life).

I also liked the description of why whole grain flour is so much more nutritious that white flour, stored on the shelf in supermarkets.

“For a long time, humans stored their grains whole, as they came from the threshing floor.   The grain, if dry, kept indefinitely, and because of the hard shell which covered each kernel, lost little of its nutritive value.   Wholemeal flour, however, will not keep.   Oxidation alters its chemical character.   The oil in the kernel becomes rancid or evaporates.   In a comparatively short time wholegrain flour becomes sour and moldy.   Therefore, under ideal conditions, when bread is to be baked, the whole grain should be ground.  The law in regard to milling and baking should provide that none but whole-grain flour be used and the whole-grain flour used in any bakery should be ground by suitable millers in that same bakery on the morning of the same day in which the baking takes place.  For home use the fresh flour could be delivered daily as milk is distributed.”     (page 125 The Good Life)

Wow.   Wouldn’t it be great if we could have fresh ground grain delivered to our door?  You CAN use fresh ground grain, of all kinds, e.g. brown rice, buckwheat, quinoa, millet, wheat, spelt, garbanzo, etc. by purchasing a grain mill, either electric or hand powered.  I have an electric one and make all of my own flours.  I do save time by making a batch of many different kinds at a time and freezing them in glass containers in the freezer.  I love to make fresh quick breads with garbanzo flour or a combination of the garbanzo flour and a grain, for that quality protein.  Spelt is my first choice for muffins, pies and quick breads as it is an ancient grain and much less likely to cause problems for people.  Some gluten sensitive people can use spelt without difficulty.

Onion Bread (Custom)This Onion Braid was made with freshly ground flour, and the recipe is in my Eat Away Illness book.  I have to confess I didn’t make it, my son did.

Please consider purchasing a grain mill to upgrade your nutrition to a new level.  And check the archives in this blog for many recipes using whole grain or legume flours.

Improve your health one step at a time!




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