Liz’s Breakfast Cereal

November 22, 2017

I want to thank my friend Liz for this nifty easy to make breakfast.  We’ve included the eggs to enhance the protein content.  You may exchange any of the nuts and seeds to suit your taste.  One batch makes four breakfasts for me.

Liz’s Breakfast Cereal

This cereal will keep in the fridge for several days.

1/3 cup quinoa

1/4 cup hemp hearts

1/8 cup chia seeds

1/3 cup chopped almonds

1/3 cup coconut


optional:  pieces of dried fruit

1 1/3 cup almond milk or milk of choice

2 scrambled eggs

  1. Stir together first six ingredients.
  2. Then add milk and eggs.
  3. Cook in rice cooker or on top of stove until quinoa is fluffy.

Serve with blueberries and coconut milk.

Optional:  maple syrup, yogurt if diet allows dairy.

This is a wonderful dairy-free, gluten-free breakfast.  Make a big batch and let all the kids choose their toppings.


I will be setting aside a day each month for those of you who would like to take a drive in the country and experience a day of cooking and eating foods that heal the body.  This month is all about making nutrient dense Christmas treats to replace all of those sugar, white flour, bad fat alternatives that are so plentiful this time of year.  This month is Sunday, December 10th from 10:00 a.m. to 3:00p.m. Why not gather your friends and travel together to experience wonderful foods to restore your health.






Beet Hummus!!

November 19, 2017

My new favorite Hummus recipe!  Easy to make, and sooo nutritious.   Using beets in the diet regularly helps to detoxify the liver in addition to the fabulous nutrition they give us.   I had several neighbors and friends give me fresh beets this fall, as my friendly and well fed gophers ate every single beet plant that came up!  I usually grow a wonderful crop of cylinder beets as well as the yellow beets.

Using the large white great northern beans in this recipe makes it creamier than using the usual chickpeas, and I love the texture.  I purchase these organic beans in large amounts and cook up a batch using sea veggies to help reduce the gas factor (as outlined in my book Eat Away Illness) and freeze them for quick meals.

Be sure to include a few whole grain crackers or other grain product when serving this hummus, to increase the quality of the protein.

Beet Hummus:
1 1/2 – 2 cups diced cooked beets
1 1/2 cups cooked great northern beans or other white bean
1/2 cup bean liquid from cooking beans, or pure water
2 tbsp. Tahini
2 medium cloves garlic, minced
1/2 tsp. Ground cumin
1/4 tsp. Celtic sea salt
1/8 tsp. Tabasco
Optional:  try adding some horseradish to a portion to zip it up, or add more Tabasco.

Optional:   sprinkle goat Feta on top before serving.


1.  Place all ingredients in a food processor, pulse to begin, then puree until smooth.

2.   Store in covered glass containers in fridge.
3.   Serve with whole grain gluten-free crackers and raw veggies such as cucumber slices, red pepper strips, carrot strips, celery pieces, sweet potato strips, sugar snap peas.

How about serving this beautiful red hummus with green peppers and sugar snap peas for a Christmas snack??

Watch for an upcoming cooking class on Christmas goodies made with healing the body in mind!



Chocolate Orange Mint Avocado Yum Yums

November 8, 2017

Well, I’m back!!  Thank you for joining me yet again.

Recently I made this incredible treat that I want to share with you.   It contains the very nutritious avocado as well as cacao, high in anti-oxidants.

Chocolate Orange Mint Avocado Yum Yums

Healthy, satisfying and wonderful!  You can hide these in your kid’s lunchbox and they won’t know they are eating avocados!   Roll them in ground sunflower seeds for a nut free version.

2 ripe avocados
4 tbsp. Coconut sugar
1 tbsp. Raw cacao powder
1 tbsp. Dried mint leaves (or more to taste)
2 tsp. Dried organic orange zest (or more to taste)
1 tsp. Vanilla extract
1/2 cup melted organic dark cacao baking chocolate (1/2 box  or 100 grams Camino unsweetened)
1/4 cup shelled raw pistachios, ground to a nutty flour in the Nutri bullet or coffee grinder

1.  In food processor or Nutri bullet, combine chopped avocado flesh, sugar, cacao powder, mint, orange zest and vanilla.  Pulse to combine.
2.  Add melted chocolate and pulse again until smooth.
3.  Place container in fridge for a couple of hours to firm up and then remove and form into about 1″ balls.  If mixture is too stiff, just allow to sit at room temperature for a few minutes.
4.   Roll balls in ground pistachio and place on parchment paper on a plate in the fridge.
5.   When  cooled, store in a glass covered container in the fridge for several days, if there are any left!   Or freeze them for treats.
Makes 18.
-adapted from a recipe in Alive Feb. 2015.

After many months of renovations, I am cooking again, and taking some time to treat myself with healthy recipes.   I had this with breakfast today!!  Enjoy.


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.




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.