RECIPES


  Breakfast

 Spelt and Buckwheat Pancakes


Ingredients (May be doubled for larger number)

3/4 c. organic sprouted spelt flour
1/4 c. organic sprouted buckwheat flour
1 1/2 tsp. baking soda
1/2 tsp. vit. C crystals (unbuffered)
1/2 tsp. sea salt
1 c. pure water
3 Tbsp. virgin coconut oil

 Preparation

1. Mix together all dry ingredients.
2. Combine coconut oil and water.
3. Whisk water into mixed dry ingredients. Add more water, one tablespoon at a time to make a thinner batter as needed. Batter thickens as it sits and if not all used at once. Add more water as necessary.
4. Heat lightly greased medium size pan over medium heat.
5. Pour 1/4 c. batter into pan, lift and tilt several directions to edges of pan.
6. When pancake stops bubling and is dry on top, flip and cook until bottom is light brown.

6 servings flatbread or pancakes

 

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 Crepes For Breakfast, Lunch Or Dinner

This crêpe is excellent for any meal. It's use in many dishes is limited only by your imagination and recipes. It is handy to keep in the refrigerator for wraps for lunch, or scrambled eggs or organic beef sausage for breakfast, and crêpe desserts topped with whipped cream for dinner. We welcome your own recipes that include permission to publish here, with credit if you wish.


CREPE FOR ALL MEALS

Prep time: Mixing 5 minutes: cooking 6-8 minutes

Ingredients - organic:
2 c. flour - preferably sprouted, whole grain spelt available
    online; or 1 1/2 c. spelt flour plus  1/2 c. sprouted buck-    wheat flour
1 1/2 tsp. baking soda
1/2 tsp. vitamin C crystals
1/4 tsp. sea salt
1 1/2 c. pure water
Stevia to taste (opt. for use with desserts or as you wish)

Preparation:

1. Add all dry ingredients to sifter over medium size bowl and sift.
2. Add water and mix.
3. To prepare medium size crêpes to use immediately add 2 tsps. coconut oil to medium size frying pan; heat and tilt pan to coat entire bottom of pan with oil. Return to heat and add 1/4 c. mixture and lift and tilt pan to reach sides. Return to heat, lightly brown and turn crêpe. Lightly brown other side until done. Enjoy!

If not using immediately, store in refrigerator in container with lid, preferably with pouring spout. To use, stir, and follow instructions above for cooking. Keeps approximately one week; however, you probably will use this handy, versatile dish before the end of the week!
 

 

 

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 Breakfast on the Go! 3 Minute Eggnog

Have you considered enjoying eggnog for breakfast? This is a wonderfully delicious and wholesome one, not the typical sugary one. The world's oldest living human who is 117 years old, credits 2 raw and one cooked egg for the past 90 years for her longevity. This recipe may be doubled or tripled; it is a very effective and economical way to build the immune system quickly!
     As to the fat in eggs raising cholesterol, a colleague consumed 9 eggs/day for a lengthy time with no increase in cholesterol. "How is that possible?" you ask, having been taught consuming eggs could lead to CVD. The fact is, there is also lecithin in eggs that prevents this, and is itself very healthy.

Ingredients for one serving
1 c. organic raw milk (goat milk is superior if available)
1/4 c. raw cream (opt. for thicker, richer eggnog)
1 lg. egg - preferably pastured
1 scoop stevia powder or to taste
1/2 tsp. vanilla
Nutmeg powder to taste

Whisk eggs well. Add cream and mix well. Add other ingredients; whisk well and enjoy! Or refrigerate.

Ingredients for two servings
2 cups milk
1/3 c. raw cream
2 large eggs
2 scoops stevia powder
1 tsp. vanilla
1/4 tsp. nutmeg powder

Prepare as above. Enjoy immediately or refrigerate.

 

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 Hot Tips On Cold Cereals

 
"There is a force in this country that's out to poison your food, to make your food addictive ["You can't eat just one!"], to manipulate your very body chemistry. This conspiracy wants to keep you overfed but undernourished. Who's behind this conspiracy to take your life? The Food Giants!" (Stitt, P, Fighting The Food Giants)
 

The following account of Paul Stitt in the above mentioned, clearly depicts the reason for America’s problem with fractionated, denatured foods. Stitt tells of four sets of rats given four different diets in a study by cold cereal producers. "The first [set] received plain whole wheat, water, vitamins and minerals. Another group received Puffed Wheat, water and the same nutrient solution. A third set was given water and white sugar, and a fourth given nothing but water and the chemical nutrients (isolates).

The rats which received the whole wheat lived over a year on the diet." Those given only water and synthetic vitamins lived about eight weeks. [One hundred percent whole-food supplements would have sustained their lives indefinitely, the same as whole foods.] The animals fed refined sugar and water died after a month. "But [the company’s] own laboratory study showed that rats given vitamins, water and all the Puffed Wheat they wanted died in [just] two weeks."

Malnutrition wasn’t the cause of death, rather it seemed there was "something toxic" about the cold breakfast cereal itself. "...The puffing process of [extrusion] putting the grain under 1500 pounds per square inch of pressure and then releasing it may produce chemical changes which turn a nutritious grain into a poisonous substance," Stitt warns. Certainly the extreme process would denature the product, making it very difficult to digest, if at all. [Can we say rice cakes are any better?]

Dumbfounded, Stitt wrote: "I was shocked, so I showed the report to Dr. Clark, who shared my concern. His predecessor, Dr. Graham, had published the report, and begged the company not to continue producing Puffed Wheat because of its poisonous effect on animals. Dr. Clark...went right to the president...’I know people should throw it on brides and grooms at weddings [the president] cracked, "but if they insist on sticking it in their mouths, can I help it? Besides, we made $9 million on the stuff last year." (As reported in Nourishing Traditions, ProMotion Publishing, CA, 1995-437)

Actually, we don’t recommend any commercial cold breakfast cereals, even whole grain ones--all have been overheated, are extremely expensive at cost per pound and nutrient value for the money, and are nutrient deficient. Organic, bulk, steel cut oats, for example, are about half the price, far more nutritious when cooked with low heat. Or use old fashioned oats for whole-foods muesli.)

Try other whole grains soaked 24 hours (plan ahead), including ancient grains, then simmered at very low temperatures, served with real butter (raw if possible), and Celtic sea salt. Grinding your own fresh whole-grain flours is easy and quick (NFS whole grain flour becomes rancid soon after grinding unless refrigerated), makes delicious, nutrient-rich blintzes and pancakes that "stick to your ribs" when accompanied by such quality protein as organic beef or turkey sausage. 

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 Baked Breakfast Oatmeal Crunch

Prep time: 8 minutes

Ingredients (organic)

3 c. sprouted rolled oats
1/4 c. xylitol sugar substitute (promotes healthy teeth)
3 tiny scoops of powdered stevia (we prefer KAL)
2 tsp. non-aluminum baking powder
1 tsp. sea salt
3/4 tsp. cinnamon
2 large eggs
1 c. fresh, whole milk
1/2 c. (1/4 lb.) butter or virgin coconut oil (melted)
1/3 c. soaked and dried chopped walnuts
1/4 c. currants (opt. depending upon carbohydrate level desired)


Preparation:
 

  1. Preheat oven at 325°
  2. Combine dry ingredients in large bowl, beginning with oats.
  3. In smaller bowl whisk eggs, add milk, then melted butter or coconut oil. Add to dry ingredients and mix with large spoon.
  4. Grease 7x10 or 9x9 baking pan.
  5. Add mixture and bake for 35-40 minutes until set.
  6. Serve immediately with 1/2 – 1 cup milk poured over the top, or cool and place in refrigerator with lid on. This dish is delish warm or cooled.


Makes 9 - 18 servings. (Halve servings for snacks.)

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  Lunch

 What's for Lunch?

In the early fall we daily harvest from our small garden various fruits and vegetables that are not ripe until then. We enjoy whole meals with these, with the addition of high quality protein and raw homemade goat yogurt or milk, with very nutritious figs and grapes for snacks full of antioxidants and other phytonutrients. The meal plan here contains the highest quality macronutrients of protein, fats/oils, and carbohydrates. The timing for all this ripening is not happenstance, but the loving Creator's intention to increase detoxification, intense nutrition, and antioxidants in time for the extra thrust our bodies require for building of increased strength and immunity for the coming days of exposure to others' colds and flu.

An important part of this magnificent repast is raw red beets! Hungarian Dr. Firenzi reportedly uses controlled amounts of raw beets for its tumor-inhibiting flavonoid called betazyane, and its capability of significantly increasing cellular oxygen intake. Its folate prevents birth defects when consumed by women of child-bearing age. Folate reduces levels of homocysteine, a molecule that is a risk factor for cardiovascular disease and stroke, and is important especially for geriatrics. A study reported in The Lancet found that folate significantly improved cognitive ability in the elderly. Only one-half cup of the steamed beet tops contains approximately 3,670 IU of the vitamin A precursor beta carotene. One cup of the zucchini supplies 280 mg. of potassium, and is also high in beta carotene. Note: Most non-organic beets are now GMO, used to make refined sugar.

Here's our meal plan for one such lunch, all organically grown, of course:

Salisbury steak of ground beef (grass-fed), topped with pico de gallo raw salsa of tomatoes, onions, red bell pepper, cilantro, and garlic
Raw red beets, shredded, with equal parts of organic extra virgin olive oil and raw apple cider vinegar from the natural foods store.
Lightly steamed beet greens
Zucchini/Carrot Nut Bread made with sprouted spelt flour (see recipe below)
Raw, homemade goat milk yogurt

So grateful for the Creator's bounty were we that we stopped mid meal to thank Him again while enjoying this magnificent repast!

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 Raw Nanacado Meal

Quick and Easy Raw Nanacado Meal

Having the main meal at lunch time is healthier. However, this four ingredient recipe lends itself to breakfast, lunch or dinner, from babies to the older generation. It is a complete gourmet delight including quality protein, healthy carbs and best fats as well as vital vitamins, minerals and trace minerals.

Preparation time:
20 minutes

 Ingredients
1 lg. ripe avocado
1 lg. ripe banana

1 lg. ripe apple
1/3-1/2 c. protein powder


Preparation:
1. Slice avocade open lengthwise. Remove meat with a tablespoon into a medium size bowl.
2. Peel and split banana lengthwise, holding together; then slice horizontally into bowl with avocado.
3. Cut apple in half and remove core. Then grate.
4. Using potato smasher, mash all ingredients to mix well.
5. Stir in protein powder.
Serve immediately.


3-4 Servings




 
 

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 Mayo-Free Avocado Egg Salad

Mayo-Free Avocado Egg Salad

Prep Time 12 minutes
 
Miss egg salad because you don’t want to use the mayonaise on the market? Here is an excellent alternative!
 
Ingredients
1 ripe, large avocado (approx. 8 oz.), halved, pitted, and peeled
6 hard-boiled eggs, peeled
1 Tbsp. apple cider vinegar (ACV)
1 tsp. mustard
1/2 tsp.salt
1/4 cup finely chopped onion (full of phytonutrients)
 
Instructions

1. Cook eggs on low simmer for 15 minutes and cool in cold water for 15 minutes.

2. Peel and chop boiled eggs, and set aside.

3. In med sized bowl combine avocado, vinegar, mustard, and salt. Mash with a potato masher until smooth. 

4. Add chopped boiled eggs and mix gently.

ENJOY!

 

4 Servings

Adapted from LoveOneToday.com recipes

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 Coconut Flour Flatbread

COCONUT FLOUR FLATBREAD1

INGREDIENTS:

1 1/2 Tbsp. coconut flour
1/8 - 1/4 tsp. sea salt
1/4 tsp. baking powder

1 Tbsp. melted coconut oil
1 egg

MIXING INSTRUCTIONS:


1. Preheat oven to 350 degrees
2. Mix dry ingredients in small mixing bowl.
3. Add egg and coconut oil and mix well.
4. Let mixture sit for a few minutes while flour absorbs liquid.
5. Pour half the batter on to baking sheet, forming a circle, then form a second circle.
6. Bake for 10-12 minutes until light brown.


1 Adapted from CoconutMama.com
 

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 Crepes For Breakfast, Lunch Or Dinner

This crêpe is excellent for any meal. It's use in many dishes is limited only by your imagination and recipes. It is handy to keep in the refrigerator for wraps for lunch, or scrambled eggs or organic beef sausage for breakfast, and crêpe desserts topped with whipped cream for dinner. We welcome your own recipes that include permission to publish here, with credit if you wish.

CREPE FOR ALL MEALS

Prep time: Mixing 5 minutes: cooking 6-8 minutes

Ingredients - organic:

2 c. flour - preferably sprouted, whole grain spelt available
    online; or 1 1/2 c. spelt flour plus 1/2 c.
    sprouted buckwheat flour
1 1/2 tsp. baking soda
1/2 tsp. vitamin C crystals
1/4 tsp. sea salt
1 1/2 c. pure water
Stevia to taste (opt. for use with desserts or as you wish)

Preparation:

1. Add all dry ingredients to sifter over medium size bowl and sift.
2. Add water and mix.
3. To prepare medium size crêpes to use immediately add 2 tsps. coconut oil to medium size frying pan; heat and tilt pan to coat entire bottom of pan with oil. Return to heat and add 1/4 c. mixture and lift and tilt pan to reach sides. Return to heat, lightly brown and turn crêpe. Lightly brown other side until done. Enjoy!

If not using immediately, store in refrigerator in container with lid, preferably with pouring spout. To use, stir, and follow instructions above for cooking. Keeps approximately one week; however, you probably will use this handy, versatile dish before the end of the week!
 

 

 

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 Cheesy, Carb-Cutting Cauliflower

Do you find yourself avoiding the bathroom scale since the holidays? To look at cauliflower you might think it high in carbohydrates that quickly pack pounds. Actually this wonderful member of the cruciferous family (kale, collars, Brussels sprouts, cabbage, and broccoli) is very low in carbs. It provides an excellent substitute for fattening, blood-sugar-spiking starchy foods. Besides its many B vitamins, vitamin C (raw), and minerals, there are many studies linking cauliflower and its phytonutrients to cancer prevention. Without the more-than-mild flavor of some members of its very healthful family, the more neutral cauliflower lends itself to many culinary enhancements.

Here we have taken the very simple approach, using only three other ingredients for a quick but very nourishing dish. However, since it is such a low carb vegetable (only about 3 net grams of carbs per cup**), this dish may be prepared topped with a tasty and healthy white sauce as well for less than 10 total grams of carbs for such a delicious dish! By the way, if your family is negative toward steamed asparagus, serve it with this cheesy white sauce---you and they will be surprised by their pleasantly positive response!
 
Preparation time: 15 minutes

Ingredients:
1 small or 1/2 large cauliflower.                                                                                         
1 c. chopped onion
1 c. sharp cheddar raw cheese (add to Wholesome White Sauce if you are using that)
1 Tbsp. extra virgin olive oil

Preparation:
Cut or pull apart into bite-size pieces one small cauliflower or half a large one into the steamer. Heat to boiling, then reduce heat to low, about 5 minutes. Remove from heat while still crunchy. While cauliflower is cooking, sauté chopped onion in olive oil in medium size frying or serving pan. When onion is tender, add cauliflower and gently mix. Sprinkle cheese over top while vegetables are hot and serve. (If using white sauce, add the cheese to the sauce instead.)


**One cup raw flowerets has a total of approx. only 4 grams of carbohydrates; however, 2 grams are from fiber which provides no calories and does not raise blood glucose. Thus there are 2 grams net or effective carb count (ECC) in cauliflower, an extremely low amount that does not create a blood sugar (glucose) spike.
 
Wholesome White Sauce
Whoever heard of healthful white sauce? Prepare this nutritious topper with organic whole foods and you’ve got a real winner! Its butter is absolutely loaded with good things.
 
Ingredients:
 
3 Tbsp. butter
3 Tbsp. sifted, sprouted flour
1/2 tsp. sea salt
1 c. milk – not ultrapasteurized (see RealMilk)
 
Preparation: 
Melt butter in heavy saucepan over medium heat; add flour and salt, and stir until smooth. Gradually add milk and stir until sauce slowly boils, and becomes thick and smooth. Use immediately, or cover and place over simmering water, stirring occasionally.
 
Makes one cup.
 
                               
 “Knowledge is knowing a tomato is a fruit; wisdom is not putting it in a fruit salad.”  In other words, wisdom is knowing how to apply knowledge.
 
“If any of you lack wisdom, let him ask of God, that giveth to all liberally,  and upbraideth not; and it shall be given him.” James 1:5
 
 

 

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 Marvelous Multi-Meal Muffins

Besides lunch and dinner, these sugar-free, melt-in-your mouth muffins with their healthy oil, many minerals, and complex carbohydrates, are also a good choice for a hearty breakfast. Try them buttered with over-easy eggs and organic turkey sausage. They are a good choice for Candida albicans patients' diets as well.

Ingredients:

1 1/2 c. freshly ground, sprouted spelt flour (To Your Health ad)
1/2  c. amaranth flour
1 tsp. sea salt
3 tsp. aluminum-free baking powder

2 eggs from pastured hens
1 c. milk, raw if available
1/4 c. melted butter or coconut oil (healthy natural fats)
4 tiny scoops stevia powder or to taste

Preparation: 
1. Heat oven to 400o. Grease 12 cup muffin pan or place muffin paper cups in pan.
2. Measure dry ingredients into sifter sitting in medium size bowl and sift.
3. In small bowl whisk eggs slightly and add milk, stevia, and melted butter or coconut oil, and stir.
4. Pour into dry ingredients and mix.
5. Fill muffin cups 2/3 full.
6. Bake 25 minutes or until toothpick comes out clean, and remove from pan onto rack to cool.

Makes one dozen. This recipe may be doubled in order to freeze some muffins for other meals later.

 

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 Zucchini and Carrot Nut Bread

This recipe makes a delicious, high nutrient nut bread, great for enjoying now, plus freezing loaves for those cold winter days when zucchini is unavailable. For you who have more than you can use or share, zucchini can be shredded and frozen for use in this recipe later, as can tomatoes for winter soups, both without blanching. Just thaw the zucchini package in cool water an hour or so before preparing this recipe, squeezing some of the water out before use.


Ingredients:

  • 1 1/2 c. organic sprouted spelt flour
  • 3/4 tsp. powdered stevia, more or less, depending upon preference for sweetness
  • 2 tsp. aluminum-free baking powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. sea salt
  • 2 tsp. vanilla extract
  • 1 egg lightly beaten
  • 1/2 c. virgin coconut oil (heat if necessary to melt)
  • 1 c. grated zucchini
  • 1/2 c. grated carrots (or use 1 1/2 c. grated zucchini instead)
  • 1/2 c. chopped walnuts
  • 1/4 c. currants

To prepare:

  1. Heat oven to 350°
  2. Grease 9" bread pan.
  3. Mix all dry ingredients together in a large bowl and set aside.
  4. In a medium size bowl beat the egg, add the melted coconut oil, zucchini, carrots, and nuts, and mix well.
  5. Add the wet ingredients to the dry mixture, and stir only enough to incorporate the dry ingredients. Mixing too long causes dry bread.
  6. Pour the batter into the greased bread pan, and sprinkle the top with the currants.
  7. Place in oven, and bake for approximately 45-50 minutes until a knife or toothpick stuck in the center of the bread comes out clean.
  8. Remove from the oven when done, let cool in the pan five minutes, then carefully turn out onto a cooling rack or plate. Enjoy warm with yellow butter slathered on slices, or cooled.

Makes one 9" loaf.

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 Chunky Chicken & Lentil Delight

A real meal, this deceptively simple dish includes quality protein, complex carbs, healthy fats/oils, and tomato's lykopene. The recipe is an example of a quick and easy healthy conversion of a far less nutritional one.


Ingredients:

1 Tbsp extra virgin olive oil (instead of vegetable oil)
4 lg. chicken thighs or two half-breasts*
1 c. chicken or beef broth (instead of water for better nutrition  and more flavor); homemade is even better
1 c. lentils (instead of white pasta or noodles)
½ c. canned or frozen tomatoes
½ tsp. sea salt (This is very different from supermarket salt.)

Place olive oil in 2 qt. sauce pan with lid. Add chicken, cover, and cook on low about 20 min. or almost done. Add broth, tomatoes, and lentils around chicken, leaving chicken on bottom and being sure lentils are in liquid, not on top of chicken. Cover and simmer about 15 minutes (tilt lid if necessary to prevent boiling) turning chicken once. Do not overcook lentils.

Remove chicken from pan, cool a minute, then remove meat from bone with paring knife, cut into bite-size pieces. Stir to combine ingredients. Depending upon how much liquid you use, this may be enjoyed on the plate or in soup bowls. Serve with a green salad. Serves 3 or 4.

One thigh = 25 g. protein. The very nutritious lentils provide additional protein, plus complex carbs.

*Chicken breast may be used, however, the juice of thighs adds to flavor of this dish. If breast is used, add more broth.

 

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  Dinner

 Simply Delicious Broccoli

SIMPLY DELICIOUS STEAMED BROCCOLI

For maximum health benefits, this fast and easy very nutritious dish should be consumed steamed lightly 3-5 times weekly. (Cooked too long, the heat labile, high vitamin C in broccoli is destroyed, as well as some other important health benefits.)  The clean-up time for this tasty recipe is minimual.**

Prep time: 20 minutes, including cooking

Ingredients: organic
1 portion of head of broccoli, more or less as needed
Garlic powder
Sea salt
1 Tbsp. Braggs Liquid Amino Acids
3 T. raw butter


Preparation:
1. Peel and cut broccoli into bite size pieces.
2. Place in steamer, and sprinkle with salt and garlic powder.
3. Cook 4-5 minutes after water begins to boil in steamer.
4. Place butter and liquid amino acids in bottom of bowl of sufficient size to hold steamed  broccoli.
5. Add broccoli when just done and stir until all is coated. Serve immediately.


Enjoy!

**Some of the countless health benefits of broccoli when lightly steamed are:
  • Anti-inflammatory benefits
  • Antioxidant properties
  • Detoxification benefits
  • Cancer prevention
  • Digestive support
  • Cardiovascular support
Incredibly nutritious, this beautiful vegetable is an excellent source of vitamin A (precursor) and vitamin K, both important for vitamin D utilization. Also for vitamin C (if not overly cooked), chromium and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, an excellent form of vitamin B1 (provided conventionally as unhealthy mononitrate), potassium, and copper to help balance its zinc). Broccoli is also a good source of  magnesium, omega-3 fatty acids, calcium, iron, niacin and selenium.

For a detailed summary report of the usefulness of broccoli's nutrients and phytonutrients reported in hundreds of studies, be sure to check out The World's Best Foods at
http://whfoods.org/genpage.php?tname=btnews&dbid=127

 

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 Pineapple-Vegetable Stir Fry (+ Broth Recipe)

SO SO GOOD AND SO SO GOOD FOR YOU!

Quick and easy, delicious and nutritious, is this low carb dish. Enjoy it often for lunch or dinner, as a wonderful vegetable dish, or entree' with meat. See also recipe for beef broth below.

Ingredients

1/4 c. beef or chicken broth (home-made is best**)
2/3 c. chopped red onion
6-8 oz. snow peas
Several stalks celery sliced approx. 1/3" thick
1 c. baby carrots, sliced 1/3" thick
1/2 c. chopped red bell pepper.
2 tsp. fresh ginger
1 thin slice fresh pineapple
1 1/2 Tbsp. soy sauce substitute (we prefer Braggs Liquid Aminos)
Bite-size left-over roast, chicken or lamb (opt.)

 Preparation:

1.
Twist or slice green leaves off top off pineapple. Then slice approximately 3/4" of top of pineapple and discard. Remove a thin slice with large knife. Then using paring knife, hold knife upright inside shell, and separate flesh inside pineapple from outer shell. Remove shell, leaving pineapple slice. Cutting from core (if edible slice it with the pineapple meat) outward, making thin triangles). Set aside.
2. Place broth in pan, and add vegetables. Cover and cook over medium heat; stirring every 6 minutes or so. Don't over cook.
3. When done, grate fresh ginger across top of vegetables, add meat if desired, and stir. Distribute thin pineapple wedges over top of cooked vegetables (and meat if using) and serve.

3 Servings

**To make broth, simmer bag of fresh beef bones in 2-3 qts. water for 6-24 hrs. Remove bones and place broth in 2-3 cup freezer containers and freeze. Keep one container in refrigerator to cook with instead of water (e.g., green beans, quinoa, and other foods that require simmering in liquids).

 

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 Crepe For Breakfast, Lunch Or Dinner

This crêpe is excellent for any meal. It's use in many dishes is limited only by your imagination and recipes. It is handy to keep in the refrigerator for wraps for lunch, or scrambled eggs or organic beef sausage for breakfast, and crêpe desserts topped with whipped cream for dinner. We welcome your own recipes that include permission to publish here, with credit if you wish.


CREPE FOR ALL MEALS

Prep time: Mixing 5 minutes: cooking 6-8 minutes

Ingredients - organic:

2 c. flour - preferably sprouted, whole grain spelt available
        online; or 1 1/2 c. spelt flour plus 1/2 c. buckwheat flour 
2 tsp. baking soda
1/2 tsp. vitamin C crystals
1/4 tsp. sea salt
1 1/2 c. pure water
Stevia to taste (opt. for use with desserts or as you wish)

Preparation:

1. Add all dry ingredients to sifter over medium size bowl and sift.
2. Add water and mix.
3. To prepare medium size crêpes to use immediately add 2 tsps. coconut oil to medium size frying pan; heat and tilt pan to coat entire bottom of pan with oil. Return to heat and add 1/4 c. mixture and lift and tilt pan to reach sides. Return to heat, lightly brown and turn crêpe. Lightly brown other side until done. Enjoy!

If not using immediately, store in refrigerator in container with lid, preferably with pouring spout. To use, stir, and follow instructions above for cooking. Keeps approximately one week; however, you probably will use this handy, versatile dish before the end of the week!
 

 

 

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 Beef Vegetable and Pineapple Stir Fry

Let the family join in preparing this simple and quick dish!

Ingredients:

1 lb. ground beef or left-over beef roast
1 c. beef broth (homemade is best)
1/2 lb. snow peas
1 c. sliced celery
1 c. sliced carrots
1/4 c. chopped red bell pepper
1 c. chopped onions
1 1/2 c. pineapple tidbits, preferably couple 1/2" cubed from fresh pineapple
 
Preparation:
1. In large frying pan, lightly brown separated ground beef, or cube cook roast
2. Add beef broth and stir.
3. Add chopped and sliced vegetables.
4.Stir 3 or 4 times until just done, not well done.
5. Sprinkle pineapple over the top and serve.

5-6 servings
 

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 Eggnog - Rich, Quick & Low Carb!

This is a wonderfully delicious and wholesome eggnog, not the typical sugary one. The world's oldest living human who is 117 years old, credits 2 raw and one cooked egg for the past 90 years for her longevity. This recipe may be doubled or tripled; it is a very effective and economical way to build the immune system quickly!
     As to the fat in eggs raising cholesterol, a colleague consumed 9 eggs/day for a lengthy time with no increase in cholesterol. "How is that possible?" you ask, having been taught consuming eggs could lead to CVD. The fact is, there is also lecithin in eggs that prevents this, and is itself very healthy.

Ingredients for one serving
1 c. organic raw milk (goat milk is superior if available)
1/4 c. raw cream (opt. for thicker, richer eggnog)
1 lg. egg - preferably pastured
1 scoop stevia powder or to taste
1/2 tsp. vanilla
Nutmeg powder to taste

Whisk eggs well. Add cream and mix well. Add other ingredients and whisk well again.

Ingredients for two servings
2 cups milk
1/3 c. raw cream
2 large eggs
2 scoops stevia powder
1 tsp. vanilla
1/4 tsp. nutmeg powder

Prepare as above. Enjoy immediately or refrigerate.
 

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 Holiday Cranberry Drink

Healthful Holiday Cranberry Drink 
 
Ingredients:

Mix together:
 
1 oz. pure, unsweetened cranberry juice
2 scoops stevia powder
6-7 oz. water

Add ice cubes as preferred.
 
  
Critical Vitamin D: Last minute reminder!
 
Vitamin D is very important in warding off colds, flu, and much else going around this fall and winter. Thus your vitamin D baseline test is critical now. ("If you are not testing you are guessing," says Dr. Chris Meletis, Portland, OR.)

A deficiency of this vitamin/hormone can be involved with such conditions as colon cancer, important calcium filtering by kidneys, bone loss, and countless other issues. Vitamin D also helps prevent cancer, rickets, and bone loss; it enhances innate immunity, even against TB now again a concern in the US. The same mechanism is important for infectious agents as influenza. It has been shown to be important for both Type I and type II diabetes, as well as for playing a role in control of hypertension.


 

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 Cheesy Vegetable & Bread Meal In One Dish

This is a good recipe for participation of older children and hubby, providing quality protein and many other nutrients in the sprouted bread, vegetables, sea salt and garlic. The vegetables and bread may be prepared the day before.

Ingredients:


4 slices cubed sprouted grain bread
1/4 c. melted butter
2 1/2 c. cubed zucchini
1/2 red bell pepper, chopped
1 lg, red onion, chopped
3/4 tsp. sea salt
1/2 tsp. garlic powder
2 eggs,
1/4 c. whole milk
2 1/2 c. shredded Chessar cheese

 Preparation
1. Preheat oven to 350o
2. Using coconut oil or butter, grease 9"x13" pan.
3. Place bread cubes in medium size bowl and pour melted butter over the bread and toss.
4. Beat eggs and mix in milk, garlic powder and salt. Add to bread cubes and mix.
5. Add cubed zucchini, chopped bell pepper, and onioin. Mix well.
6. Transfer mixture to baking dish and sprinkle the grated cheese over the top.
7. Add aluminum foil canopy, being careful not to touch the contents with the foil. Bake for 25 minutes and remove the foil for last 10 minutes.
8. Remove from oven and cut into 6 servings with large, straight edge spatula. Scoop out servings with the spatula, scraping the bottom while doing so.for a relatively clean baking dish.

 

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 Vegetable Beef/Lentil Soup

An excellent quality meat and vegetable main meal dish, this may be made with fresh garden vegetables spring and summer, and frozen vegetables in the winter. Either lentils or meat may be omittted. Or both may be used. Also, instructions are included for freezing extra garden tomatoes.*
 
Ingredients:
4 c. beef broth (homemade or organic from HFS)
1 lg. potato, cut to bite size
2 carrots, sliced
1 c. chopped onions
2 c. red cabbage - cut in bite sizes
1 c. fresh green beans, snapped
Handful basil* or 1/2-1 tsp.dried
Sea salt and pepper (HFS) to taste
2-3 squirts of Bragg's Liquid Amino Acids (HFS) if you enjoy additional flavor
 
1/2 c. lentils
1/2 c. sliced okra (fresh or frozen)
1/2 c. peas (fresh or frozen)
1 lg. very ripe, cup up tomato, or 1 c. from frozen tomatoes*
2 or 3 c. leftover cooked beef cut to bite size
 
Preparation:
1. Pour broth into soup pot, add vegetables except okra, peas, tomatoes, and meat (if used), and simmer (do not boil) until almost done.
2, Add lentils, okra, and peas, and continue simmering until done, adding meat just long enough to warm before serving. You may omit meat or lentils, or include both, as preferred.

*Freeze fresh basil as available; later while still frozen crush before tossing into soup, etc..

*Freshly harvested, ripe tomatoes may quickly and easily be frozen for later use. Cut into quarters, place on a cookie sheet, cover with a paper towel, and freeze 2 hours. Remove paper towel, and slide off cookie sheet into plastic freezer bag. Use as needed in recipes calling for cooked tomatoes.

 

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 Navy Bean & Turkey Sausage Repast

Rated #1 with more than 500 responding readers! This is a satisfying soup that is done in an hour with a little planning ahead.* The many who have partaken of this culinary prize say it is well worth the planning (soaking the beans overnight). Other vegetables and herbs in the pot plus Italian-style turkey sausage make it a "souper" nutritious treat!

NOTE: Just because this meal tastes incredibly good doesn't mean it's terribly bad. Au contraire. Besides their nutrients and fiber, beans are a low glycemic food. With their lower rise in blood sugar, in moderate amounts such foods are particularly beneficial to those with sugar dysregulation issues including diabetics, hypoglycemics, dieters, and those with insulin resistance (Syndrome X).


Ingredients (ideally organic)

2 Tblsps. extra virgin olive oil (EVOO)
1 lg. onion, chopped
1-2 garlic cloves chopped finely, or pinch of garlic powder
5-6 c. chicken or beef broth
1 lb. navy beans or white beans of your choice.
1 lb. Italian-style turkey sausage sliced crosswise 1/2"
1 tsp. sea salt (natural foods store)
2 lg. bay leaves
5 carrots sliced 1/2" thick
1/2 lb. crisp, fresh kale pulled from the stalks and torn in medium sized pieces
2-3 Tblsp. of liquid amino acids (natural foods store) to taste

*A day before you wish to serve the soup, place beans in a large bowl and add enough water to stand about 2" above beans; cover, and allow to soak at least overnight to improve digestibility, to save an hour's cooking time, and to neutralize [deactivate] phytates in beans, that prevent mineral absorption. If broth is frozen, place in refrigerator to thaw overnight while beans soak.

To prepare soup:

Pour oil in large soup pot, add onion and garlic cloves and sauté on low heat for 4-5 minutes, stirring a couple of times. (If using garlic powder, add when onions have finished cooking and stir.) Add broth, drained beans, and bay leaves. Simmer with lid off so that soup never boils and nutrients are saved. (Boiled beans have chiefly carbohydrates and little if any protein.) Cook until beans are almost done, approx. 45 minutes. Cook sausage while beans simmer; slice, and add to soup pot together with vegetables and liquid amino acids (natural foods store). Continue simmering, stirring occasionally, until carrots are al dente and kale is tender.

There you have it, a delectable meal fit for a king, with all macronutrients (quality protein, complex carbohydrates, healthy oil/fat), vitamins, minerals, and phytonutrients.

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 Tangy Beef Tenderizer

Worth its weight in gold, this marvelous marinade is just the thing for these days of thrift. It allows you to enjoy some of the more economical cuts of meat, e.g., flank or round steak, certain roasts, and notoriously tough, grass-fed beef. Chicken and lamb shanks are also scrumptuous with this treatment.


Ingredients:

1/4 c. liquid amino acids from natural foods store
1/4 c. raw apple cider vinegar
Pinch of garlic powder (or 1-2 Tblsps. fresh minced garlic)
Ground black pepper, few sprinkles each side of meat

Mix the above ingredients in a 6"x1''x2" pan or whichever size fits your cut of meat. Place it in the pan and prick meat with fork. Turn it a couple of times. Cover pan with plastic wrap or lid, and refrigerate. Turn meat every 4-5 hrs. during daylight hours if possible, for couple days; remove meat from marinade. To cook, place about 5" below 350°-375° broiler, about 5 min./side, or a covered roaster, depending on cut and type of meat. For beef, cut a thin slice off one end cross-grain to check for doneness (rare or med. rare is best). DO NOT OVERCOOK BEEF.

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  Dessert

 Strawberry Blender Raw Ice Cream



 
You won't need an ice cream freezer for this fabulously easy treat of high nutrition. And besides being so delicious, it is ready in minutes! What more could you ask for a summer dessert?


Ingredients:
1 pint frozen whole strawberries
1/2 c. whipping cream (preferably raw)
2 eggs (pastured)
1/4 tsp. stevia powder or to taste

Preparation:
1. Take berries out of the freezer.
2. Place cream, eggs, and stevia in blender. Whirl few seconds.
3. Turn blender to high and add strawberries one at a time   until mixture is the consistency you wish.
4. With tablespoon, turn into dishes of choice and serve immediately. Or store in freezer, removing 15-20 minutes before serving.


Servings: 4

ENJOY!
 

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 Raw Cacao/Carob Pudding

Here we have a cacao (raw) verses chocolate (processed) delicious, healthful pudding. Carob can also be used in part or for the cacao. Quick and easy, this dish requires but a few minutes.

Ingredients
  • 1 large ripe avocado
  • 1 med. banana
  • 3 Tbsp. cacao powder or 4 Tbsp. carob powder
  • 1/4 tsp. stevia powder
  • 1/4 tsp. cinnamon (opt.)
  • 1/4 c. milk
  • 1/4 c. cream (or 1/2 c. milk)
Instructions for preparation

1. Slice avocado around the middle of the seed. Part halves. Remove seed. Scoop out meat and place into a blender.
2. Peel banana; slice into 1/2" horizontal pieces and add to blender.
3. Add remaining ingredients and blend until smooth, using a spatula to add bits on the sides of the blender.
4. Remove pudding to a covered dish and chill for few hours or overnight.

ENJOY!

3 servings.
 

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 Creme Brulee - Healthy & Delicious!

Not just for dessert, but when served with entertaining your guests will be blown away that anything so rich and luscious could be so good for you!

Ingredients:

1 3/4 c. cream (not ultrapasteurized)
5 lg. egg yolks - preferably from pastured hens
1 tsp. vanilla (Frontier from NFS)*
Dash of sea salt or real salt - NFS*
3 scoops of powdered stevia from NFS*
Nutmeg (Opt.)

Preparation:
1. Preheat oven to 325.o  
2.  Place 5 ungreased custard cups in 8" square pan and add warm water about half way up the sides.
2. Heat cream over medium heat to just before bubbling begins, and remove from burner, taking care not to overheat so that yolks do not cook while mixing.
3. Separate egg yolks from whites.
4. In medium size bowl whisk together yolks, vanilla, salt, and stevia. Continue whisking while slowly adding heated cream.
5. Pour into custard cups.
6. Bake in the warm water bath for 25-30 minutes or until set. When done it should jiggle a little in the center. Remove from the oven and set on top of stove, allowing the custard to cool while still in the pan of hot water. The custard will continue to cook, and will no longer jiggle in the center.
7. Enjoy warm or chill in the refrigerator.

*NSF = Natural food store


 

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 Almost Carb-Free Chocolate Fudge

This nutritious, raw food requires minimum time. Be sure to check out the NutriNote below.

Preparation time: 10 minutes
 
INGREDIENTS:
  • 1/2 c. virgin coconut oil
  • 1/2 c. raw decaf cocoa powder (or raw carob)
  • 1 tsp. vanilla
  • 4 scoops stevia powder
  • Pinch of sea salt
  • 1 Tbsp. chopped walnuts (Opt.)
Preparation:
 
1. Whip coconut oil in medium size bowl; warm first if necessary for a somewhat fluffy consistency. If the oil is liquid, skip this step.
2. Add other ingredients, with stevia to taste, and mix.
3. Pour into bread pan or 5x9 pan, and spread evenly. Cover.
4. Refrigerate until hard, approximately three or more hours.
5. Cut into 16 squares.
 
Carbohydrates per serving: 1 gram. There are 16 grams of carbohydrates in this entire recipe. If you choose to double the size of the squares, there are still only 2 grams carbohydrates per serving, a negligible amount to satisfy your chocolate desire!
 
NutriNote: Virgin coconut oil is highly nutritious and provides countless health benefits according to Dr. Bruce Fife, Director of the Coconut Oil Research Center who has written extensively regarding this food.

Consume moderate amounts of this "sweet treat" with carob since it contains a high amount of omega 6 that should be balanced with omega 3 perhaps 2:1.

Cocoa powder provides fiber, iron, and magnesium. If you crave chocolate you may need more magnesium in your diet, or you may be addicted to the caffeine in chocolate. Non-decaf cocoa powder's caffeine may cause insomnia for sensitive people if consumed later in the day. (Cocoa powder is not recommended for those who are kidney stone formers or are prone to such formations, due to oxalates it contains. If you have a tendency to form kidney stones, cocoa and chocolate may not be for you.)

 

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 Quick and Easy Low Carb Cheesecake

This nourishing, crustless cheesecake is sugar free, and egg free for those allergic to eggs.

INGREDIENTS

 
1 envelope unflavored, organic gelatin or 1 1/2 Tbsp. unflavored gelatin powder (beef)
1 c. water
1 pkg. low-fat cream cheese
1 c. plain yogurt
1/4 tsp. stevia
1 tsp. vanilla
1/2 c. finely chopped nuts or 1 c. mashed berries of choice

Preparation

1. Sprinkle gelatin over cup of pure water in a small saucepan; let stand 1 minute.
2. Stir over low heat until gelatin is dissolved.
3. Blend cream cheese, yogurt, stevia, and vanilla until smooth.
4. Slowly add gelatin mixture and and beat until smooth.
5. Pour into flat bottom 8x11 glass dish for chilling.
6. Sprinkle nuts over the top before chilling, or spread mashed berries over top after chilling and cheecake is firm, as preferred.
7. Cover with clear, plastic wrap and chill approx. 45 minutes or more.
 
6-9 servings. (Use flat, square-end spatula to divide down the middle and two or three divisions crosswise.)
 
 

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 Sugar-free, Egg-free Ice Cream Treat

An oh-so-good, home-made, bowl of this healthful treat will literally melt in your mouth unlike the commercial ice cream "chemical concoctions" with their not so healthy added ingredi-ents.This treat won't cause the headaches some suffer from extremely cold foods, and is sooo delicious!


INGREDIENTS

4 cups cow or goat milk, not ultrapasteurized (goat milk is naturally homogenized; works well for ice cream)

1 cup whipping or heavy cream

2 Tbsps. fresh lemon juice (HFS Meyer lemon is the best!)

1/4 tsp. sea salt from natural foods store (NFS)

1 Tbsp. vanilla

1/2 tsp. stevia powder (NFS)

Fresh berries of choice (opt.)

Stevia sweetened carob chips (opt.) available on Amazon.com if not locally.

Preparation:

1. Place all ingredients in ice cream freezer (an inexpensive one from a "big box" store works well).

2. If you have the old fashioned type of ice cream freezer, place 2 of ice around the canister and sprinkle one-fourth cup of rock salt (from super-market) over ice. Layer ice and rock salt until it reaches near the top of the canister. Churn for 20-30 minutes or until the ice cream is the firmness you enjoy. Or follow the instructions that came with your ice cream freezer.

Optional: After the mixture has frozen, mash blueberries, strawberries, or use semi-sweetened carob chips, and gently spread atop ice cream in bowls.

Tip: Double the recipe and put some in the freezer for later!

 

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  Salad

 Mayo-Free Avocado Egg Salad

Mayo-Free Avocado Egg Salad

Prep Time 12 minutes
 
Miss egg salad because you don’t want to use the mayonaise on the market? Here is an excellent alternative!
 
Ingredients
1 ripe, large avocado (approx. 8 oz.), halved, pitted, and peeled
6 hard-boiled eggs, peeled
1 Tbsp. apple cider vinegar (ACV)
1 tsp. mustard
1/2 tsp.salt
1/4 cup finely chopped onion (full of phytonutrients)
 
Instructions

1. Cook eggs on low simmer for 15 minutes and cool in cold water for 15 minutes.

2. Peel and chop boiled eggs, and set aside.

3. In med sized bowl combine avocado, vinegar, mustard, and salt. Mash with a potato masher until smooth. 

4. Add chopped boiled eggs and mix gently.

ENJOY!

 

4 Servings

Adapted from LoveOneToday.com recipes

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 Sweet Super Salad Or Raw Meal

Eaten as the Sweet Super Salad1 you have a very nutritious salad. Add quality protein powder such as organic unflavored whey powder and you immediately have a balanced meal - including saturated fat required for cell membranes, manufacture of hormones, and fat soluble vitamins A, D and E - with a low carbohydrate content. (The cream in this amazing recipe slows the uptake of sugar in the prunes/raisins and apples.)

Ingredients:
4-5 lg. Romaine letttuce leaves finely chopped
4 lettuce leaves for bed (Opt.)
4 celery stalks thinly sliced crosswise
1/2 c. sliced prunes or raisins
1/2 c. pure water

2 small, ripe, shredded apples
3/4 c. raw whipped cream
1/2 c. chopped walnuts
2 scoops whey protein powder from grass-fed cow milk (Opt.)

Preparation:
1. Add sliced prunes or raisins to water in measuring           cup and let soak couple hours or more.


2. Slice Romaine lettuce leaves horizontally and vertically for salad.

3. Prepare other ingredients.

4. Mix all ingredients except cream and walnuts. 

5. Add 1/2 cup whipped cream or sufficient amount for good consistency, saving some for topping.

6. Mix in 2 scoops of whey powder if desired.

7. Serve on beds of more lettuce removed from stems or in salad bowls without lettuce bed, topping with remaining whipped cream and chopped walnuts.

This recipe was adapted from Dr. Norman Walker's book, Diet &      Salad, #22, p. 57, Norwalk Press, AZ, 1995
 

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 NutriSnak Avocado

NUTRI-SNAK/SALAD AVOCADO
 
How 'bout a fast and tasty nutrient-dense snack or salad?
 
Everyone should include avocado in the diet often. Eaten as snack or salad, this outstanding fruit is for one and all—from toddlers to the very elderly with chewing ability or not.

Consumed raw as it is, nutrients are not lost during preparation.The fats in this fruit are some of the best, including the monounsaturated fat as found in extra virgin olive oil.

Weight Loss
This is a great weight loss recipe with its low carbs, healthy fats, and high quality protein, with none of the refined sugar or white flour, etc., of many snacks. Eaten in the afternoon,even this small amount of wholesome food "sticks to the ribs" well into dinner time.
 
Preparation time: Less than 5 minutes
 
Ingredients:
1 ripe avocado
2/3 c. traditional whole milk ricotta cheese (Mozzarella) 
4 tsps. grated Parmesan cheese
2 sliced black olives
4 cherry tomatoes cut in half
2 Tbsp. raw Pico de Gallo salsa (Opt.)
 
Cut avocado in half, carefully twist to remove one-half from seed. Insert pointed knife into seed and pry it out. Fill holes where seed was with ricotta cheese. Sprinkle with Parmesan cheese. Place olive halves and tomatoes on top. Add Pico de Gallo salsa if using.  Enjoy!
 
Serves 2
 
 NutriNote:
 
Avocados & Eye Health: This fruit contains lutein, a carotenoid, and an important antioxidant that is associated with lower risk for eye diseases by reducing the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older. At the same time it helps maintain vibrant skin.
 
Besides the phytonutrients, avocado contains a treasure trove of vitamins and minerals, plus fiber. (There is an entire section about this very adaptable food in the book, Eatin' After Eden )
 
Some of the world's most prestigious nutrition organizations include avocados in their nutrition programs. Among them are the following:
 
  • USDA’s Dietary Guidelines for Americans
  • American Diabetes Association’s Diabetes Food Pyramid
  • UCLA Center for Human Nutrition’s California Cuisine Food Pyramid
  • The DASH (Dietary Approaches to Stop Hypertension) Diet Eating Plan  

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 Fabulous Fiesta Salad

Ingredients: (may be doubled for two)

1 cup Romaine torn in bite size pieces
1 cup raw spinach
1/3 cup chopped red bell pepper
1/2 firm but ripe avocado, 1" cubes
1/2 cup of warmed black beans

1 Tbsp. raw, green pumpkin seeds
1 oz. cheese of choice, shredded

1 dollop real sour cream
Raw salsa

Layer the first five ingredients, then sprinkle with pumpkin seeds and cheese. Add the sour cream, and top with salsa.
 
Ingredients are best purchased from NFS or organic foods section of supermarket. Even pots or flower beds accommodate the growing of at least the first three ingredients!

 

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 Carrot and Pineapple Salad Delight

Don’t be put off by the simple title of this recipe. Neither that it is delicious, fast, and easy. As noted below this recipe, this simple salad is a treasure trove replete with countless  nutrients and health benefits of many powerful kinds, all in meaningful amounts, and high fiber of both types as well.
 
Ingredients:
1/2 cup raisins
3 cups. shredded carrots
1/2 cup shredded coconut
3 slices fresh pineapple approx. 1/2” thick
1/2 cup plain yogurt or coconut yogurt
 
Preparation
1. Fill one cup half full of raisins. Fill the rest of the cup with pure water, and set cup aside for raisins to soak while preparing the salad. If not serving immediately, omit this step as raisins will absorb liquids of salad while stored in the refrigerator.
2. Place carrots in medium size bowl.
3. Cut slices of fresh pineapple with large serrated edge knife. Then lay slices flat, turn smaller knife on end and remove peel. Slice tidbits approximately 1/2” wide on far end, then use upright knife to cut away from core, though core may also be used if not hard and is chewable. Add tidbits to carrots.
4. Drain raisins and add to carrots and pineapple.
5. Add yogurt to other ingredients and mix.
 
6 servings.of 3/4 cup
 
Note: While this salad is abundantly rich in nutrients, it is high in carbohydrates as well. However, a brisk walk after enjoying it can help with the blood glucose level since exercise enables the uptake of this without high insulin.
 
Health benefits and Power House of Nutrients available in this extra nourishing salad.
 
Raisins are perhaps best known for their iron. Like grapes, they contain the phytochemical compound resveratrol. This polyphenol antioxidant is anti-inflammatory, anti-cancer, and has blood cholesterol lowering activities. Raisins are high in fiber. It requires an entire page to list all the nutrients,  phytonutrients, and significant health benefits of this dried fruit that are far too many to include here. Please see http://www.nutrition-and-you.com/raisins.html for an excellent and comprehensive description.
 
Carrots contain a high amount of the vitamin A precursor, vitamin B complex, vitamin C complex (not just ascorbic acid, the “outer shell),” and vitamin K required for calcium absorption.

A cup full of raw carrot slices contains 14% of the DV for fiber. Fiber bulks up stools whether diarrhea or constipation, a healthy benefit with IBS, so that food moves through the digestive tract at a normal speed.  

Raw pineapple has “...a serious impact on health, and their health and medicinal benefits include their ability to improve respiratory health, cure coughs and colds, improve digestion, help you lose weight, strengthen bones, improve oral health, boost eye health...prevent cancer, increase heart health, fight off infections and parasites, improve the immune system, and increase circulation...” www.OrganicFacts.net

The health benefits of pineapple are nearly countless. It also contains bromelain, and enzyme that not only breaks down protein, but also is a powerful anti-inflammatory found to reduce arthritic symptoms in muscles and joints. This fruit is one of the richest resources for vitamin C complex (not just ascorbic acid, the “outer shell") that stimulates white blood cell activity of the immune system. It also contains a meaningful amount of foliate as a balance with vitamin B12. It's antioxidant properties fight free radicals, cellular by-products that damage and disrupt organ systems. They may even cause cell mutation to cancerous ones. 

This delightful, fresh, whole food also contains fiber, both soluble and insoluble, with the former feeding probiotics, the good bacteria in the intestine.

The highest mineral level of pineapple is its manganese, important for bone growth, its strengthening, and repair. Pineapple is high in potassium, calcium, and  magnesium, all more than important for maintaining optimum health.

Coconut Meat
Fresh coconut is a treasure trove of minerals and trace minerals. It too is rich in manganese (a whopping 60% of the DR) with its important health benefits as shown above for pineapple.
 
The selenium provided by this ingredient is important for production of the thyroid hormone tetraiodothyronine (T4) and its conversion to the active form, T3 (triiodothyronine. Thyroid issues are very common today, and this trace mineral is a vital benefit. 

The immune system's T cells which destroy harmful bacteria,  also require selenium. Selenium is also important for the development of brain cells.

Coconut, which has been enjoyed by the people of the South Sea Islands for eons as a major food staple, contains the good form of saturated fat that these people have proven is not associated with heart disease. Dr. Bruce Fife of the Coconut Research Center, has well proven the health benefits of this highly beneficial fresh, whole food - and oil!
 

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  Juice

 Delicious Highest Level Antioxidant Juice

Fast and Sweet!
 
Studies conducted at the University of Scranton, PA, found cranberries to contain the highest level of phenol antioxidants when compared to 19 other common fruits! (Some of the other fruits found to be rich in phenols, in descending order after cranberries, were apples (think heart health), red grapes, strawberries, pineapples, bananas, peaches, lemons, oranges, pears and grapefruit).

Ingredients:

Mix together:
1 oz. pure, unsweetened cranberry juice
2 scoops stevia powder
6-7 oz. water

Add ice cubes as desired.
 

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 A Glass Full Of Life

Life begets life!

It takes living foods to sustain abundant life, healing, and restoration. This juice is an outrageously nutritious, and refreshing example. Chock full of vitamins, minerals, and phytochemicals that help prevent cancer, it is also useful for detoxifying and liver health. Its antioxidants work for your heart health. We should also mention it's really quite delicious! Isn't it just like our Creator to package His good things this way?



Juice ingredients:

8 medium size carrots
1 stalk celery, leaves and all
1 pc. of raw beet the size of half an egg, include the greens if available
½" or so of raw ginger
1 or 2 apples unpeeled but cored
1 kale leaf without stem, or a couple of hands full of
   raw spinach (never eat cooked spinach; it has toxic
    oxalates according to scientist Dr. Norman Walker who
    lived to 99 years of age)
 

Drink immediately, before, with, after, or between meals. Do not store juice, it loses nutrients quickly and oxidizes.

An 8 ounce glass counts as 2 servings of vegetables. Cancer patients and those with frail constitutions should begin with 2-4 oz. and increase daily to tolerance.

Makes 16 ounces of juice.

Bon appétit

 

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  Snacks

 Four Ingredient Coconut Flour Cookies

FOUR INGREDIENT COCONUT FLOUR COOKIES1
 
Ingredients:
6 Tbsp. coconut flour
4 Tbsp. cold raw butter
2 Tbsp. raw honey
1/8 tsp. sea salt
Spices of choice (opt.)


Instructions:
1. Preheat oven to 365 degrees.
2. Line baking sheet with parchment papr.
3. Mix ingredients in food processor or pastry blender. Dough will become soft and sticky.
4. With flatware teaspoon, divide into 16 small balls, and flatten lightly.
5. Bake until edges are golden brown, aproximately 10-11 minutes. Don't over-bake.
6. To prevent crumbling, allow the cookies to cool completely before removing from baking sheet.

Adapted from CoconutMama.com



 

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 Avocado Carob Chip Popsickles or Ice Cream

This frozen treat pairs highly nutritious and creamy avocado with carob chips, using stevia as sweetener.

 Ingredients - organic

12 oz. whole milk - ideally raw goat milk
6 oz. cream - ideally raw
1/4 c. unsweetened carob chips
1/4 tsp. ground cinnamon
3 scoops stevia powder
1 large ripe avocado - halved, peeled and cubed
Popsickle holders or 8 five oz. cups, or combination

Preparation:
1. Heat and mix cream and milk, carob chips,  cinnamon and stevia in small pan over low heat; stirring until smooth. Cool for 5 minutes.
2. Place avocado and mixture in blender. Blend on high until smooth.
3. Remove blender pitcher from base; add carob chips and stir.
4. Divide into popsickle holders and paper cups. Freeze for 4 hours or until hard. Keep cups and popsickles in freezer. 

 

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 Ants on a Log

This is a fast and easy very nutritious snack children especially enjoy because of the title. They also enjoy placing the "ants"  (raisins). However, adults enjoy it just as much. Good for brown bagging too!

Ingredients:

4 celery sticks 4" long
4 Tbsp. peanut or almond butter (soy, other oils & sugar free)
1 to 2 Tbsp.seedless raisins

Preparation:

Slice celery stalks into 4" long pieces. Stuff the sticks with first, wide, butter knife. Place raisins on the "log" and gently push them into the peanut butter. Enjoy!

NutriNotes:
Raisins
are rich in iron, calcium, magnesium, and boron (autistic and SDA children especially require this).
Celery is rich in all the major minerals, with small amounts of all the B vitamins.
Peanut Butter: A serving of peanut butter has 3 mg of vitamin E antioxidant, 50 mg of magnesium for bone and heart, and 200 mg. of potassium for muscles. Studies have shown that eating peanuts can decrease risk of heart disease, diabetes, and other chronic degenerative conditions. A Journal of the American Medical Association (JAMA) study reported that consuming one ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by a whopping near 30%. The fat in peanut butter is heart-healthy monounsaturated fat. Another recent study reported that insulin-resistant adults who ate a diet high in this fat had less belly fat than people who consume more carbohydrates or saturated fat. Don't buy reduced-fat peanut butter thinking it will shrink your waistline. The amount of calories are the same or more due to the extra ingredients that are added to compensate for the missing fat, even including sugar!

Please know that those with hypothyroidism should avoid peanuts.

 

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 Chia Vanilla Pudding - Low Carbohydrate

Ingredients:

3/4 cup plain yogurt
1 tiny scoop stevia powder
1 tiny stevia scoop of sea salt
1 tsp. vanilla
2 or 3 tsps. chia seeds
1 tsp. shredded coconut (Opt.)


Mix and refrigerate at least 2 hours or more; ideally overnight. Mix again before eating. Enjoy!

1 serving.
 

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 Oh-So-Good, Sugar-Free Brownies

This recipe was originally for my Candida Conquerors' Confab, however, we all may enjoy it as it is low carb and sugar free.

 Ingredients:
½ c. plus 1 Tbsp. melted butter
2  eggs

½ tsp. stevia powder.
3/4 c. sprouted spelt flour
1
½ Tbsp. carob powder
1 tsp. non-toxic baking powder
¼ tsp. Real Salt, Earth Salt, or sea salt
1 c. chopped nuts (opt.)  (Candida fighters use filberts.)
 
Preparation instructions:
1. Preheat oven to 3250 and grease 9" square pan. 
2. In med. bowl, beat eggs; then add stevia, and butter. 
3. Sift together dry ingredients and stir into egg mixture. 
4. Add nuts if being used. 
5. Pour into pan and bake for 15-20 min. until  tooth         pick comes out clean. Don't overbake.
6. Let cool and cut into 16 glistening, rich squares. 

Option: Top with real organic whipped cream sweetened with stevia.  Such cream has no carbs.)

Servings: 16
 
Just what the doctor ordered!
 
1One 1 1/2” square contains approx. 10 grams of carbohydrates.
 
 

 

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