“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!




Date Filled Cookies! and ebooks of What Your Doctor Doesn’t Tell You About Foods!

January 24, 2014

After many requests, I’ve decided to give you the recipe for these yummy cookies, found in my latest release What Your Doctor Doesn’t Tell You About Foods, Book Two. I have made dozens of these little treats over the last few months, for my family and friends, and for my presentations in promoting my books.

The three books that were released this year are now available on my website as a PDF download, for $7.99 each, What Your Doctor Doesn’t Tell You About Foods, book one, two, and three. You may also print the order form and receive all 5 books with no shipping charges, for a limited time offer.


It is easy to grind the raw almonds or hazelnuts quickly in a Magic Bullet or blender, or even a coffee grinder. This is much fresher than the bought Almond Flour.
This recipe makes about 30 to 36 single cookies or 15 to 18 when stacked with the date filling.

4 cups finely ground nuts (I use almonds or hazelnuts)
1/3 cup melted butter
1/4 tsp. baking soda
1/4 tsp. unrefined sea salt
1/2 cup liquid honey

1 lb. pitted dates
1/3 cup water
1 tbsp. lemon juice

1. Mix all ingredients well.
2. Roll into small balls, about 1″ in diameter.
3. Place on parchment paper on a cookie sheet, or an oiled sheet and press balls into flat cookies with the back of a buttered teaspoon.
4. Bake at 300 degrees F. until lightly golden brown, about 13 minutes. Do not overbake.
5. Cool for 5 minutes, and then gently remove from pan to cool further.
6. Put water, dates and lemon juice in a saucepan and gently heat, stirring often, until a paste.
7. Spread between two cookies.
8. Place cookies in a closed container and keep in the fridge or freezer.

Do not feel guilty about enjoying these nutritious morsels!

In Health,

Cast Iron Cooking!!!

September 18, 2013

The time has come to talk about the joy of cooking with cast iron!

Over the years I have collected large and small cast iron pans and grills of various shapes. I scour the garage sales for the old dark black cast iron, with a smooth cooking surface. The new ones just don’t seem to work so well.

My cast iron are my favorite cooking utensils, and are extremely versatile. They can be used on the stovetop, in the oven or on the grill, and allow the cook to make everything imaginable, even pies and pizzas. Cast iron heats evenly and cooks evenly. Handles are hot, so I keep those little bitty mitty things near the stove to place over the handles. The importance of reducing toxic chemicals in our diet is aided with cast iron by eliminating all of those nonstick versions of cookware available. Cast iron can be placed on very hot surfaces, and it holds the heat for a very long time, compared with other materials. Recently I made a 7 pound roast chicken in one of the newer red porcelain coated cast iron roasters. I was amazed at the wonderful moist texture of the chicken, and the reduced time it took to cook.

Another benefit of cast iron is the possibility of some of the iron being transferred into the food during cooking. Many people suffer from iron deficiency, causing fatigue and lack of energy, so every little bit helps.

Wash your cast iron well when you receive it and then season it. Seasoning helps to bake the tiny oil particles into the porous surface, creating a smooth nonstick surface. This also reduces rusting, and prevents food from taking on any undesirable flavour.

Seasoning: wipe your pan down with a thin layer of olive oil, inside and out, including the handle. I like to use my Lecithin Pan Coating, which is 1 cup of olive oil mixed with 1 tsp. of liquid lecithin. (from Cook Your Way to Health). Liquid Lecithin is available at health food stores and keeps in the cupboard with no expiry date. There are various suggestions for baking this finish on. I suggest to place your pan in a 300 F. oven for 1 hour. One source suggests you place it upside down on a cookie sheet. Turn the heat off and leave it sit in the oven until cool, then wipe it with a paper towel. Highly acidic foods such as tomatoes and vinegar may remove some of this seasoning; my solution is to gently clean the pan after I have removed whatever casserole I am cooking, dry it well with a soft cloth, place it over a warm burner on the stove, and brush a thin layer of the Lecithin Pan Coating over the cooking surface. I allow it to heat gently and then turn off the burner. I find this preserves the coating and maintains a better nonstick surface. Should you have egg or other foods stuck to the pan, soak it in hot water for a few minutes, or place on a burner with the water and simmer gently. Use a brush or nonabrasive scrubber to remove food particles and then follow the drying and oiling procedure. Takes very little time and is well worth the effort. Never wash it with soap after it has been seasoned, or put it in the dishwasher, as this may cause rusting. Place a paper towel over the surface after it has cooled, and store in the oven or other warm dry place, allowing air to circulate and prevent condensation.

Cast iron gets better with age! In fact, it will live longer than you…..

Why not try a casserole in a cast iron pan today? Below is a version of an easy hamburger casserole given to me by my friend Joy.


3 tbsp. butter

1 cup chopped onion

1 clove garlic, minced

1 lb. ground beef

1 tbsp. curry powder

1 ½ tbsp. unrefined sea salt

dash pepper

dash cinnamon

dash ginger

dash turmeric

2 cups canned diced tomatoes

2 cups green beans

1. Place butter, onion and garlic in a large cast iron pan and saute briefly.

2. Add ground beef or bison and brown well.

3. Stir in the curry powder, salt, pepper, cinnamon, ginger and turmeric.

4. Add the tomatoes and beans and simmer, covered for 25 minutes.

Why not heat this in the morning and pack in a thermos to send off to school or work for lunch?


Paulette Millis
Author, Speaker & Registered Nutritional Consultant

The Joy of Organic Turkeys!

September 25, 2012

Does anyone else do this???? Every fall I purchase these wonderful organic turkeys, fresh, and cut them into meal size servings to freeze. Having turkey breast steaks during the winter is so wonderful. Or roasting one large turkey leg, which serves 2 people, knowing you have the ultimate in healthy protein, no antibiotics or growth hormones, and all you have to do is walk to your freezer and remove one leg! It is so convenient, and ensures our quality protein consumption throughout the winter. Imagine the usual weekly searching for quality poultry at supermarkets and coming up with, at best, ‘free run’ birds. I am so grateful that here in Saskatchewan we have so many consciousness farmers growing good quality food. Knowing the farmer means I know that the turkeys I purchase had free access to fresh air, sunshine, and foraging, rather than a small area, and/or small amount of time seeing the daylight, thus legally allowing the grower to call the turkeys ‘free run’.

Two of my friends joined me this fall in learning how to cut up these big birds for freezing. What fun! Thank you to Gwen and Colleen for being so brave, and wielding those big knives. We had an audience in the form of one new immigrant from China, who was aghast at the thought of purchasing large amounts of turkey, and freezing it for the years use. She hovered over us, exclaiming, without the use of English, not to harm ourselves with the knives.

Thank you to Laureen LaBrash of Lumsden for our turkeys! Here is a recipe idea that Colleen gave me; it is delicious.

Sauteed Turkey Nuggets:

Cut turkey breast into nugget size, about 1 – 2″ in diameter.
Lightly coat with brown rice flour.
Roll in beaten egg.
Lightly coat again with brown rice flour.
Saute in coconut oil in medium hot saute pan until lightly browned.
Sprinkle crushed rosemary and balsamic vinegar over cubes, stirring to combine.
Serve with a fresh salad and roasted baby potatoes.


Paulette Millis
Author, Speaker & Registered Nutritional Consultant

CTV Morning Live Video Link, Banana Ice Cream Pie, and Savory Pepitas

June 18, 2012

The link to view the making of Banana Ice Cream Pie and Savory Pepitas is:

http://saskatoon.ctv.ca/morning/ It is on the right hand side of the page, and about #9 down at this moment. It will disappear in about 1 1/2 weeks.

Below are the two recipes, Banana Ice Cream Pie and Savory Pepitas.

Banana Ice Cream Pie (small pie)

3 fresh bananas

½ cup hemp seeds

2 tbsp. raw blue agave

1 cup raw cashews

1 organic orange at room temperature

2 tbsp raw blue agave

Optional: fresh berries of choice

1. On a large flat platter, and a strong fork, mash the fresh bananas until no lumps remain.

2. Add hemp seeds and 2 tbsp. agave and mash until well combined.

3. Place in a small pie plate, and spread evenly. Any pretty flat dish. May make a day ahead of the icing.

4. Freeze until solid.

5. Hand juice the orange and place the juice and pulp in a small bowl, to make about ½ cup.

6. To make the icing, grind or blend the cashews in the large cup of a magic bullet or in the blender.

7. Add the orange juice, pulp, and the last 2 tbsp. of agave to blender or bullet and blend until well combined. Set aside in fridge until banana layer is frozen.

8. Remove frozen banana base from freezer and spread cashew icing evenly over top.

9. Freeze.

10. Cut into wedges to serve and decorate with fresh berries.

Savory Pepitas

2 cups

raw hulled pumpkin seeds

1/8 tsp

cayenne pepper (optional)

¼ tsp each

onion powder, garlic powder

½ tsp each

ground cumin, marjoram

1 tbsp

Braggs vegetable seasoning

1 tbsp

olive oil


Place the pumpkin seeds in an even layer in a large, shallow roasting pan. Bake at 375° F, shaking the pan occasionally. The

seeds will begin to pop after 5 minutes. Continue baking until the popping slows down, about 10 to 12 minutes. Do not brown

the seeds.


While the seeds are baking, combine the cayenne, onion powder, garlic powder, cumin, marjoram, vegetable seasoning and oil in a

small bowl. Drizzle the spice mixture over the seeds as soon as they are removed from oven. Toss until evenly coated. Let cool

completely before transferring to a tightly covered glass jar.

Optional Method:

Soak seeds in 1 quart pure water with 1 tbsp. Celtic sea salt in a warm place of 8 hours or overnight. Drain and place on

cookie sheet in 150° F oven and slowly dry overnight or 12 hours or until dry and crisp. You may use a dehydrator. Pour the

above sauce over the warm seeds, stir to combine and store in a glass jar.

Note: Salt in the soaking water activates enzymes that neutralize enzyme inhibitors, plus the soaking starts the

sprouting process, increasing the nutrition. The seeds are now easier to digest.

(Nourishing Traditions)

ENJOY! and, let me know if you like these!

Happy Snacking.


Paulette Millis
Author, Speaker & Registered Nutritional Consultant
Paulette’s new book What Your Doctor Doesn’t Tell You About Foods, book 1, 2, and 3 to be published in 2012!

The Top 10 GMO Foods to Avoid Eating

May 1, 2012

The following article is taken from Mike Adams health newsletter. I thought it was important for all of you to see. Feel free to check out the link at the bottom for more information about Mike’s site.

Some of you may be aware of the petitions in Canada that helped stop the addition of bovine growth hormone to our cattle. Therefore, in Canada, we do not have rbGH in our dairy products, a wonderful situtation. Do remember though, when purchasing products made in the US with dairy products, that you are consuming rbGH.

“The question of whether or not genetically modified foods (GMO’s) are safe for human consumption is an ongoing debate that does not seem to see any resolution except in the arena of public opinion. Due to lack of labeling, Americans are still left at a loss as to whether or not what is on the table is genetically modified. This lack of information makes the avoiding and tracking of GM foods an exercise in futility. Below are just some of the food products popularly identified to be genetically modified:

1. Corn – Corn has been modified to create its own insecticide. The U.S. Food and Drug Administration (FDA) has declared that tons of genetically modified corn has been introduced for human consumption. Monsanto has revealed that half of the US’s sweet corn farms are planted with genetically modified seed. Mice fed with GM corn were discovered to have smaller offspring and fertility problems.

2. Soy – Soy has also been genetically modified to resist herbicides. Soy products include soy flour, tofu, soy beverages, soybean oil and other products that may include pastries, baked products and edible oil. Hamsters fed with GM soy were unable to have offspring and suffered a high mortality rate.

3. Cotton – Like corn and soy, cotton has been designed to resist pesticides. It is considered food because its oil can be consumed. Its introduction in Chinese agriculture has produced a chemical that kills cotton bollworm, reducing the incidences of pests not only in cotton crops but also in neighboring fields of soybeans and corn. Incidentally, thousands of Indian farmers suffered severe rashes upon exposure to BT cotton.

4. Papaya – The virus-resistant variety of papaya was commercially introduced in Hawaii in 1999. Transgenic papayas comprised three-fourths of the total Hawaiian papaya crop. Monsanto bestowed upon Tamil Nadu Agricultural University in Coimbatore technology for developing papaya resistant to the ringspot virus in India.

5. Rice – This staple food from South East Asia has now been genetically modified to contain a high amount of vitamin A. Allegedly, there are reports of rice varieties containing human genes to be grown in the US. The rice will create human proteins useful for dealing with infant diarrhea in the 3rd world. China Daily, an online journal, reported potential serious public health and environment problems with genetically modified rice considering its tendency to cause allergic reactions with the concurrent possibility of gene transfers.

6. Tomatoes – Tomatoes have now been genetically engineered for longer shelf life, preventing them from easily rotting and degrading. In a test conducted to determine the safety of GM tomatoes, some animal subjects died within a few weeks after consuming GM tomatoes.

7. Rapeseed – In Canada, this crop was renamed canola to differentiate it from non-edible rapeseed. Food stuff produced from rapeseed includes rapeseed oil (canola oil) used to process cooking oil and margarine. Honey can also be produced from GM rapeseed. German food surveillance authorities discovered as much as a third of the total pollen present in Canadian honey may be from GM pollen. In fact, some honey products from Canada were also discovered to have pollen from GM rapeseed.

8. Dairy products – It has been discovered that 22 percent of cows in the U.S. were injected with recombinant (genetically modified) bovine growth hormone (rbGH). This Monsanto created hormone artificially forces cows to increase their milk production by 15 percent. Milk from cows treated with this milk inducing hormone contains increased levels of IGF-1 (insulin growth factors-1). Humans also have IGF-1 in their system. Scientists have expressed concerns that increased levels of IGF-1 in humans have been associated with colon and breast cancer.

9. Potatoes – Mice fed with potatoes engineered with Bacillus thuringiensis var. Kurstaki Cry 1 were found to have toxins in their system. Despite claims to the contrary, this shows that Cry1 toxin was stable in the mouse gut. When the health risks were revealed, it sparked a debate.

10. Peas – Peas that have been genetically modified have been found to cause immune responses in mice and possibly even in humans. A gene from kidney beans was inserted into the peas creating a protein that functions as a pesticide.

Learn more: http://www.naturalnews.com/035734_GMOs_foods_dangers.html#ixzz1teOKern4

Paulette Millis
Author, Speaker & Registered Nutritional Consultant

Further news of the raw milk issue.

March 2, 2012

My last blog was about the raw milk issue, and I received comments of interest, so for those people, here is an update on what is going on today in Wisconsin.

“Citizens are rallying today in Wisconsin in support of Vernon Hershberger, the raw milk farmer who is being threatened with years in prison for milking a cow and offering the product for sale. This is a big deal. NaturalNews will post videos from this over the weekend. In the mean time, here’s the announcement”:

And here’s where you can watch the live video feed of the rally on Friday morning:

Paulette Millis
Author, Speaker & Registered Nutritional Consultant