Food Quotes

"No therapy or drug known to modern medical science can rebuild tissue that has been damaged by disease or trauma. Food alone can accomplish this feat. It is for this reason that nutrition is an indispensable weapon against disease".
Dr. Bernard Jensen (1908-2001)

Wednesday, April 30, 2008

Chicken and Spinach Alfredo Lasagne

1 (8 oz. pkg. brown rice lasagna noodles (Tinkyada is good)
1/3 c. butter
1/3 c. unbleached all-purpose flour
2 3/4 c. traditional bone chicken stock (get the recipe here)
3 c. organic heavy cream
1 c. freshly grated Parmesan cheese
1/4 c. butter
2 T. extra-virgin, expeller-expressed olive oil
1 small to medium onion, chopped
2 cloves garlic, minced
6 mushrooms, chopped (optional)
Meat from 1 whole roasted or stewed chicken (use the carcass to make more mineral-rich bone stock - (get the recipe here)
real sea salt (it's gray) or Redmond Real salt
1 c. ricotta cheese
1 16-oz. bag frozen spinach, partially thawed
3 c. shredded mozzarella cheese
Directions: Preheat oven to 350 degrees. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles as directed on package until al dente. Drain and rinse very well with cold water to prevent noodles from sticking together.

In a large saucepan over low heat, melt butter. Add flour and stir till mixture is bubbly. Cook one minute longer, stirring to prevent excess browning. Using a whisk, slowly stir in stock till all is added and of a smooth consistency. Raise heat to medium and bring mixture to a boil. Lower heat and continue cooking till sauce is thickened. Stir in cream and Parmesan cheese. Return to a simmer, stirring frequently until well blended.

Heat the olive oil in a skillet over medium heat. Cook and stir the onion in the oil until tender, then add garlic and mushrooms. Mix in the chicken and cook until heated through. Season with salt and pepper.

Ladle just enough of the cream sauce into a baking dish (larger than a 9x13) to coat the bottom. Layer with 1/3 of the lasagna noodles, 1/2 c. of ricotta, 1/2 of the spinach, 1/2 of the chicken mixture, and 1 c. mozzarella. Top with 1/2 the cream sauce and repeat the layers. Place the remaining noodles on top and spread with remaining sauce.

Bake one hour or until browned and bubbly. Top with the remaining mozzarella and continue baking until cheese is melted and lightly browned. Makes 12 servings.

Friday, April 25, 2008

Champagne Grape Vinaigrette

1/2 c. orange juice
1/4 c. Champagne vinegar
2 shallots, minced
1 T. chopped fresh mint
1 t. pure organic maple syrup
1 T. Dijon mustard
1/2 c. grape seed oil (organic, expeller-pressed)

Directions: Combine all ingredients except the grape seed oil in the bowl of a food processor fitted with the blade attachment. Pulse to chop. With the motor running, gradually add the grape seed oil in a steady stream to emulsify. Once thickened, season with salt and pepper and refrigerate for at least 30 minutes before serving.

Pasta with Alfredo Sauce

1 lb. brown rice spaghetti, penne or fettuccine noodles (Tinkyada is good.)
1 recipe Alfredo Sauce (get recipe here)
Directions: Cook noodles according to package directions. Combine with hot Alfredo Sauce (get recipe here) and serve. Makes 6 servings.

Cool and Creamy Pea Salad

1/2 c. finely chopped red onion
1/4 c. mayonnaise with monounsaturated, expeller-pressed safflower or sunflower oil (never soybean oil)
1/2 t. real sea salt or Redmond Real Salt
1/2 t. freshly ground black pepper
2 c. frozen organic green peas, thawed
1 c. diced red pepper
1 c. diced cucumber
Directions: Combine the onion, mayo, salt and pepper in a medium bowl; stir until well blended. Add remaining ingredients and toss gently to coat. Makes 8 (1/2 c.) servings.

Coconut Brown Rice with Chicken, Ginger and Scallions

2 T. peeled and minced fresh ginger
1/4 c. peanut oil (organic, expeller-pressed)
2 1/2 c. long-grain organic brown jasmine rice
One 14-ounce can unsweetened coconut milk (not reduced fat)
3 c. chicken stock
real sea salt or Redmond Real Salt
4 scallions (white and green parts), trimmed and thinly sliced
1 jalapeno pepper, seeded and finely diced
4 each chicken legs and thighs
Coconut oil
3/4 c. chicken stock
2 T. organic soy sauce (real brewed)
1 T. rice vinegar
2 t. Rapadura whole cane sugar, pure organic maple syrup or palm sugar
1/4 c. chopped fresh cilantro, plus more for sprinkling
2 t. (or more as needed) arrowroot powder
1 lime, cut into wedges, for serving
Directions: Heat 1 T. of the ginger with 2 T. of the oil in a large saucepan over medium-high heat until it begins to sizzle steadily and becomes fragrant, about 2 minutes. Add the rice and cook, stirring, until the grains become opaque and start to brown in places, about 2 minutes. Add the coconut milk, chicken stock, and 1 t. salt. Bring to a boil, then reduce the heat to the lowest setting, cover and cook for 1 hour, checking after 45 minutes to make sure rice is not sticking to pan. Add a little water if needed, replace lid and continue cooking as above. Remove from the heat and let stand for 5 minutes.

Meanwhile, in a large skillet, over medium-high heat, saute the remaining 1 T. of ginger and 2 T. oil just until it starts to sizzle, about 1 minute. Add the scallions and jalapeno pepper and cook until softened and browned in places, about 2 minutes. Remove ginger, scallions and pepper from pan. Add the chicken and brown, about 6 minutes per side. Add stock, bring to a boil then reduce heat to a simmer. Cover pan and let chicken simmer for about 20 minutes or until completely cooked through. Add scallions mixture, soy sauce, vinegar, Rapadura sugar (maple syrup or palm sugar) and cilantro and cook, tossing, until the chicken is coated and liquids are completely heated through. Stir the arrowroot together with 2 T. water, add to the sauce, bring to a boil so the mixture thickens, then remove from the heat.

Fluff the rice with a fork before placing a mound on each plate and topping with the chicken. Sprinkle with cilantro and serve with a lime wedge for squeezing. Serves 6.

Chipotle Tomatillo Salsa

18 husked, medium tomatillos
2-3 chipotle peppers in adobo sauce (Embassa brand is good), drained and seeded
3/4 of one red onion
1 t. finely shredded lime peel
3 T. lime juice
3 T. fresh cilantro
4 cloves garlic
3 T. raw, unfiltered raw honey or more to taste
1 t. (scant) real sea salt
or Redmond Real Salt
Directions: Combine all ingredients in a food processor fitted with a metal blade. Pulse off and on until all ingredients are finely chopped. Cover and let stand at room temperature for 30 minutes to blend flavors. Use salsa within three days. Makes about 4 cups.

Mango and Cilantro Salad

3 yellow-green mangoes, peeled and chopped
1 bunch chopped cilantro
1 medium red onion
8 grape tomatoes, halved
juice from 1 freshly squeezed lime
1/2 t. crushed red pepper flakes (optional)
real salt and pepper to taste
2 avocados, peeled and sliced
Directions: Place mangoes, cilantro, red onions and tomatoes in a bowl. Pour lime juice over. Season with salt, black pepper and red pepper. Fold in the avocados last. Combine all ingredients. Add more seasoning to taste.

Thursday, April 24, 2008

Barbecue Beef Sandwiches

Left over roast beef from earlier in the week - use 2/3 c. beef for each sandwich (get recipe here for Pull-Apart Roast Beef)
filtered water
Trader Joe's All Natural Barbecue Sauce
Alvarado St. Sprouted Whole Wheat hamburger buns, toasted
dill pickles and/or pepperoncinis
Directions: Break beef apart with fork. Place in medium-sized saucepan with a little filtered water (several tablespoons). Warm over medium heat, stirring with fork to break apart beef. When beef is warmed and broken apart, add enough barbecue sauce so that beef is very moist. Stir to combine. Heat thoroughly. Serve on toasted buns with pickles and/or pepperoncinis.

Hearty Minestrone Soup

3 T. extra virgin, expeller-pressed olive oil
1 onion, finely chopped
1 large stalk celery, finely chopped
1 t. dried basil
1/2 t. dried oregano
1/2 t. dried rosemary
8 c. chicken bone stock (click here for recipe)
2 cloves garlic, minced
2 thin-skinned potatoes, largely diced
2 carrots, peeled and largely diced
2/3 c. organic small brown rice shell pasta or elbow macaroni (Tinkyada brown rice pasta
is excellent)
1 (16-oz.) can red or white kidney beans
1/4 c. tomato paste
2 c. kale leaves or green cabbage, finely shredded
1 1/2 c. Jack or Parmesan cheese, shredded
Directions: Heat oil in a 6-quart pan over medium-high heat. Add onion, celery, and herbs. Cook, stirring occasionally, until onion is soft, about 7 minutes. Add stock, garlic, potatoes, carrots and pasta. Increase heat. Cover pot and bring soup to a boil. Reduce heat and simmer until pasta is barely tender, about 15 minutes. Mix in beans and bean liquid, tomato paste and kale (or cabbage). Simmer uncovered, until kale is barely tender and soup is heated through, about 5-10 minutes. Season to taste with salt and pepper. Top with grated cheese, if desired. Serves 8.

Soft and Savory Brown Rice

2 c. long-grain Jasmine brown rice or other long-grain brown rice
2 T. real butter
2 T. extra-virgin, expeller-pressed olive oil
3 cardamom pods, opened and seeds removed (throw out pods away; use only seeds)
4 c. homemade chicken bone stock (click here for recipe) or 1 (32-oz.) can organic chicken stock
1 T. gelatin, such as Knox (optional)
1/2 t. real salt
Directions: In a heavy large skillet (with tight-fitting lid), melt butter; add olive oil. Add cardamom seeds t the pan. Add rice and saute, stirring constantly until rice begins to turn a milky color. Pour in stock or broth, add salt and optional gelatin and bring to a boil. Boil, uncovered, for about 10 minutes until water has reduce to the level of the rice. Reduce heat to lowest setting, cover and cook for at least 1 1/2 hours. Do not remove lid during cooking time. Serves 6 to 8.

Brown Rice and Peas with Parsley

3 c. cooked Soft and Savory Brown Rice (click here for recipe)
3 T. butter
3 T. chopped green onion (white and green parts)
1 c. frozen peas
1 bay leaf
1/8 t. cayenne pepper (optional)
real salt
2 T. finely chopped fresh parsley
Direction: Heat oven to 350 degrees. Place brown rice in a buttered casserole dish (if rice is not already hot). Cove with aluminum foil and heat in oven for 30 minutes or until very hot. Melt the butter in a skillet. Add the onions, peas, bay leaf, cayenne pepper and salt. Heat, stirring to heat peas until hot. Remove bay leaf. Take hot rice from oven and stir in pea mixture and parsley. Serves 6.

Smashed Red Potatoes

2 lbs. red potatoes*
filtered water
4 T. soft butter*
1/2 c. heavy whipping cream*
real salt
freshly ground pepper
Directions: Wash and cut potatoes (do not peel) into 1 1/2-inch cubes. Place in large saucepan and cover with filtered water. Bring to boil; reduce heat to medium and cook potatoes until they are tender when pierced with fork. Drain water off of potatoes (save potato water for gravy if desired). Smash potatoes slightly with potato masher. Add butter and let melt into potatoes. Add cream, salt and pepper to taste. Smash with potato masher just until potatoes are creamy but still have chunks of potato remaining. Serves 6.

*Buy organic

Pull-Apart Roast Beef

1 (3-4) lb. beef pot roast (7-bone, round or rump) (see note below)
Redmond real salt or real sea salt
(should be grayish in color - not white)
freshly ground
black pepper
garlic powder (optional)
Directions: Preheat oven to 300 degrees. Place roast in a Dutch oven that has a tight-fitting lid. It is important that the lid fit securely without letting steam escape. Sprinkle salt, pepper and garlic powder over all sides of roast. (Use slightly more than you think you should.) Place lid on Dutch oven. Bake for 6 hours, checking periodically to make sure roast has plenty of liquid on it. Roast is done when it is fork-tender and pulls apart easily. Remove roast from oven pan and transfer to serving platter. (If it is a bone-in roast, remove bones before serving.) Use rich liquid from roast to serve over rice or potatoes if desired.

Note: This should be a large enough roast to have leftovers for barbecue beef sandwiches also. Adjust the size of roast if needed. Cooking time will still be the same.

Classic Chicken Divan

2 bunches fresh broccoli or 2 (10-oz.) pkgs. frozen broccoli
1/4 c. real butter
1/4 c. unbleached, all-purpose flour
2 c. homemade chicken bone stock (click here for recipe) or 1 (16-0z.) can organic chicken broth
1/2 c. heavy whipping cream (not whipped)
3 T. cooking sherry (make sure this is "cooking" sherry)
1/2 t. real sea salt or Redmond's Real Salt
dash freshly ground black pepper
1/4 c. freshly grated Parmesan cheese
3 boneless, skinless chicken breasts (cooked and meat sliced thin) or 1 whole chicken cooked, boned and meat sliced thin
Directions: Preheat oven to 350 degrees. Cook broccoli in boiling water; drain (cook just until crispy tender). In a medium-sized saucepan, melt butter; blend in four. Add chicken stock; cook and stir until thickened. Stir in cream, sherry, salt and pepper. Place broccoli crosswise in a 13x9x2-inch baking dish. Pour half the sauce over. Top with chicken slices. To remaining sauce, add Parmesan cheese; pour over chicken; sprinkle with extra cheese. Bake for 20-30 minutes or until bubbly. Place under broiler until sauce is golden. Makes 6-8 servings.

Broccoli Pecan Slaw

Broccoli Salad:                                                                                                                  1 bag Trader Joe's organic broccoli salad mix (this is shredded broccoli stems with some carrot shreds)
1/2 c. toasted maple pecans (recipe is below)
1/4 c. dried cranberries
1/3 c. thinly sliced red onion
Directions: Place broccoli salad mix, pecans and cranberries and onion in a salad bowl. Add dressing as desired and toss.
Easy Poppy Seed Dressing (click here for recipe)
Toasted Maple Pecans:
1 c. raw pecan halves
1 T. butter
3 T. real organic maple syrup (not maple-
flavored pancake syrup)
Directions: In a heavy skillet (I use cast iron), melt butter. Add pecans and stir to coat on all sides. Add maple syrup, keeping heat at medium. Maple syrup should bubble lightly. Carefully continue to stir till maple syrup begins to dry onto pecans, watching that mixture does not dry out too fast and burn due to pan being too hot. Spread mixture on plate, separating nuts, to let cool. Store in zipper baggie or use as directed in recipe.

Wednesday, April 23, 2008

Stuffed Bell Peppers

3 large bell peppers, red, green and yellow (or any color you prefer)
1 recipe Salsa Meatloaf mixture (click here for recipe)
1 jar Trader Joe's Organic Spaghetti Sauce with Mushrooms (fat free)
Directions: Preheat oven to 375 degrees. Coat a 13x9x2-inch baking dish with cooking spray. Cut each bell pepper in half lengthwise, cutting through the middle of the stem. Remove the seeds and membrane but not the stems. Divide the meat loaf mixture evenly among the six pepper halves, pressing mixture into peppers (they will be rounded on top). Place the peppers into the baking dish. Pour the spaghetti sauce over the filled peppers. Bake, uncovered for about 45 minutes or until internal temperature of the meat mixture reads 155 degrees.

Grilled Chicken Sandwich

2 boneless, skinless chicken breast halves, each cut into 3 serving-sized pieces (sandwich size)
teriyaki marinade (recipe is below)
1 each red and green bell peppers, cut into thin slices
3 T. expeller-pressed olive oil or coconut oil
6 thick slices of jack cheese to top chicken pieces with
6 Alvarado St. Whole Wheat Spouted hamburger buns
Wasabi mayonnaise and/or hot mustard
Directions: Make marinade (see recipe below). Place chicken pieces in zipper baggy with marinade. Refrigerate for 4-12 hours, turning occasionally. Grill chicken on barbecue or under broiler. Do not over cook. While chicken is grilling, saute bell pepper slices in olive or coconut oil till limp and slightly browned. When chicken is done, place one piece of cheese on each breast portion and transfer to a plate. Cover with a pot lid and keep warm in the oven. Toast hamburger buns on the grill. Place a breast portion on each bun and top with peppers. Spread mayonnaise and/or mustard on bun half and enjoy!

Teriyaki Marinade:
1/4 c. toasted sesame oil
1/4 c. expeller-pressed safflower oil
1 cup soy sauce
2 tablespoons pure organic maple syrup or unfiltered raw honey
3 cloves garlic, mashed
1 tablespoon grated fresh ginger root
2 tablespoons sherry
Directions: Mix ingredients well. Use as directed above.
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Blue Cheese Dressing

1 c. sour cream, not low-fat or no-fat
1/2 c. mayonnaise (with expeller-pressed mono-unsaturated oil)
2 cloves garlic, crushed
2 T. plus 2 t. buttermilk
1 T. Worcestershire sauce
1/2 t. real sea salt or Redmond's Real Salt
1/4 t. freshly ground black pepper
1 T. fresh lemon juice
1/4 c. blue cheese, crumbled
Directions: In a food processor fitted with a metal blade, combine all ingredients except blue cheese; process till smooth. Pour into a refrigerator storage container and stir in blue cheese. Refrigerate for several hours before use. Makes 2 cups.

Saturday, April 12, 2008

Cinnamon-Berry Smoothie & Pablano Steak Chili

"Let food by thy medicine and medicine be thy food." Hippocrates

Though I have not yet tackled the subject of optimum choices for animal protein, I'd like to post two recipes that feature healthy protein. After all, we are all looking for recipes that taste great, are dense with nutrition and that avoid all the toxins that so characterize our food products these days. So, in this post I will feature the two recipes and in a later post will write more about what is optimum as far as animal protein is concerned.

The first recipe is Cinnamon-Berry Smoothie. Robert and I have this smoothie for breakfast often. It keeps us satisfied throughout the morning hours. I won't think about eating until 12:30 or later. That's because its dense nutrition meets my body's needs, and so I won't hear from my stomach for quite sometime.

The recipe calls for raw eggs. If you are concerned about food-borne illness, you should know that the only part of an egg that can be contaminated with a pathogen is the shell. The inside of fresh eggs is always sterile. Only one in 30,000 eggs is contaminated and if you use good eggs from humane sources the percentage drops drastically.

However, if you really want to be on the safe side, just spray the outside of the egg with full-strength 3% hydrogen peroxide and follow with a spray of full-strength white vinegar (do not mix the two by placing them together in one bottle). Let the egg set for a few seconds and then dry with a paper towel. Spraying this way will kill any menacing pathogen lurking around. Vinegar and hydrogen peroxide used together are much more effective than phenol, the industry standard.

By the way, you cannot taste the eggs. If you didn't know, you'd never guess there were eggs it this smoothie.

Cinnamon-Berry Smoothie
6 oz. whole raw milk or pasteurized cream-top (non-homogenized) whole milk
4 oz. coconut milk (not reduced-fat kind)
2 oz. heavy cream
1/2 cup frozen strawberries, blueberries, blackberries, or raspberries
2 raw eggs (high in omega 3 fatty-acids are best - this is specified on carton)
1 t. pure vanilla extract
1/2 to 1 t. stevia sweetener (a healthy herbal sweetener)
1 T. raw, unfiltered raw honey or pure organic maple syrup
1/2 t. ground cinnamon
1/4 t. ground allspice
1/4 t. ground ginger
1/4 t. ground cardamom
pinch real salt
4 ice cubes

Directions: Place all ingredients into a blender and blend until smooth. This makes one 20-ounce serving. Enjoy!

The second recipe is Pablano Steak Chili. Not only is this the best chili I've ever had, it is highly nutritious. I found the original recipe at Whole Foods Market, but have tweaked it considerably, so I consider it my own now. This is not a spicy chili. It is just delicious! If you like a little heat, just add cayenne pepper to your heart's delight. I double the recipe. We eat some for that evening's dinner and I freeze what remains - enough to fill 3 (32oz.) yogurt containers. So it makes enough for four meals for us.

Pablano Steak Chili
2 pablano chili peppers (these are mildly spicy)
2 lbs. beef round steak (best is grass-fed, next best is range-fed, both without antibiotics or hormones)
2 T. bacon drippings
1 yellow onion, chopped
1 green pepper, chopped
2-3 cloves garlic, minced
1 (14 1/2oz.) cans diced tomatoes, not drained
2 T. chili powder
2 t. ground cumin
real salt & pepper to taste
2 (15oz.) cans pinto beans, not drained
cilantro, sour cream, grated cheese for garnishes

1. Fire roast the Pablano chilies by placing them directly on gas burner grate, or by placing under the broiler (if you have electric burners). Let them become somewhat charred on all sides (turn as necessary). Place in a pot with a lid and let them set and steam while you get the chili started.

2. Cut round steak into very thin slices - 1/4-inch by 2 or 3 inches.

3. Place beef, bacon drippings, onion, bell pepper, garlic, tomatoes chili powder, cumin, salt and pepper is a large pot (a small Dutch oven works great) and bring to a simmer. Cover and let simmer while you finish preparing the chilies.

4. Rinse the pablanos under cold water. Remove the charred skin. Slit chili to open and remove membrane and seeds. Lay flat and chop into 1-inch pieces. Add to pot with chili mixture and continue to simmer for 2-3 hours, or until beef is fork-tender.

5. Add beans and bring back to a simmer. Continue to cook for 30 minutes longer.

6. Serve with chopped cilantro, sour cream and grated cheese. Yum!!!


Tuesday, April 1, 2008

Ravioli with Alfredo Sauce

purchased ravioli (Costco's Monterey Organic Spinach and Cheese is good)
1 recipe of Alfredo Sauce (below)
Directions: Cook ravioli as directed on package. Mix with Alfredo Sauce. Serve immediately. Makes 3 to 4 servings.
Alfredo Sauce:
1 stick butter
2 T. cream cheese (not low-fat)
1 pint heavy cream (organic)
3/4 c. freshly grated Parmesan cheese
2 cloves garlic, finely minced
Directions: Melt butter in a heavy saucepan over medium heat. Add cream cheese. Using a wire whisk, incorporate cheese into butter. Add heavy cream, Parmesan cheese and garlic and stir into butter mixture. Bring to a simmer and keep at a simmer for 15 -20 minutes, stirring occasionally. Makes about 3 1/2 cups of sauce.

Curried Chicken Salad

Lemon Curry Dressing and Chicken Mix:
2 T. extra-virgin, cold-pressed olive oil
3 T. fresh lemon juice
3 T. mayonnaise (made with high-oleic, cold-pressed mono-unsaturated oil)
2 t. unfiltered raw honey or pure organic maple syrup
1 to 2 t. curry powder
2 T. chopped fresh basil
1/2 t. organic real sea salt
2 c. cooked chicken. cut into bite-sized pieces
Directions: In a small bowl, whisk together oil, lemon juice, mayonnaise and honey or maple syrup. Add the chicken to the dressing and toss to coat. Chill until ready to serve.

3 c. romaine, green leaf or Bibb lettuce, washed, dried and torn into bite-sized pieces
2 c. baby field green
1/2 c. organic Thompson seedless grapes, cut in half
1/2 c. celery, chopped
1 c. cilantro
1/4 c. chopped red onion
1/4 c. chopped green onion
Directions: In a large salad bowl, combine the lettuces and greens, grapes, celery, cilantro, and onions. Just before serving, lay lettuce mix on plates and top with chicken and dressing mix. Serves 2 to 4.

Sloppy Joes

1 lb. ground turkey (or beef) (from grass-fed or range-fed animals)
1/2 c. chopped green bell pepper
1 medium onion, chopped
2 t. unfiltered raw honey or pure organic maple syrup
1 t. dry mustard
1/2 t. real sea salt
1/4 t. freshly ground black pepper
8 oz. can tomato sauce
1/2 c. ketchup
1 T. Worchestershire sauce
1 T. raw apple cider vinegar (Whole Foods brand is good)
6 sprouted whole wheat buns (Alvarado Street is good)
Directions: In large skillet, brown ground meat, bell pepper, and onion. Stir in remaining ingredients. Cover; simmer for 15-20 minutes. Serve on buns. Makes 6 servings.

Sliced Tomatoes with Feta

2 medium tomatoes, sliced thin
1 small cucumber, sliced thin
1/2 red onion, sliced thin
12 kalamata (or ripe black) olives, halved
3 T. balsamic vinegar
1/3 c. extra-virgin, cold-pressed olive oil
3 T. feta cheese, crumbled
Directions: Lay tomatoes, cucumber, onion and olives on a platter attractively. Drizzle with vinegar and then with olive oil. Crumble feta over tomatoes. Chill till ready to serve.

Salsa Meat Loaf

2 1/4 lbs. ground beef (ideally from grass-fed beef or at least range-fed beef or buffalo)
3/4 c. soft whole grain sprouted bread crumbs (without soy beans as one of the ingredients)
1 c. salsa
1 egg
1 large or two small carrots, grated
6 sprigs parsley, cut fine
1/4 c. green bell pepper, diced
2 1/4 t. real sea salt
1/4 t. freshly ground pepper
1/2 t. sage or poultry seasoning
1 medium onion, minced
ketchup, chili sauce or barbecue to top (optional)
Directions: Preheat oven to 350 degrees. Combine all ingredients. Mix just until blended (do not over mix). Place in a loaf pan. Bake for 1 1/2 hours. Remove and top with barbecue sauce (or ketchup, etc.). Bake 10 minutes longer.

Veggies with Blue Cheese Dipping Sauce

Veggies, such as carrots, celery, cucumber, broccoli, cauliflower, sugar snap peas, bell peppers, grape tomatoes, etc, cut into finger-food sized pieces

Blue Cheese Dipping Sauce:
1/2 c. organic sour cream (not low-fat)
1/4 c. mayonnaise (with high-oleic, mono-unsaturated oil)
1 clove garlic, crushed
4 t. whole milk
1 1/2 t. Worcestershire sauce
1/4 t. real sea salt
freshly ground black pepper
1 1/2 t. fresh lemon juice
2 T. crumbled blue cheese (or any other cheese, grated)
Directions: In a blender or food processor fitted with a metal blade, combine all ingredients; process until smooth. Pour into a small dish; cover with plastic wrap or foil. Refrigerate until ready to serve, up to 3 days . Makes 1 cup.

Pinto Beans

3 c. dried pinto beans, thoroughly washed
filtered water
2 T. whole plain yogurt

filtered water
3 T. bacon drippings (from range-fed pig with no nitrites or nitrates)
6 cloves garlic, minced
1 t. ground cumin
grated jack cheese (for garnish)
cilantro (for garnish)
green onions (for garnish)

The night before: In a large Dutch oven, cover beans by at least 3 inches of filtered water. Stir in yogurt. Cover with lid, place in a warm area and soak at least 8 hours, but for as long as 24 hours.

The day of: Drain beans and rinse well. Place back in Dutch oven and cover (by about an inch), the beans with filtered water. Stir in remaining ingredients. Place over high heat and bring to a boil. Lower heat so that beans simmer. Cook like this for about 2 hours, checking occasionally to make sure they are not getting too done. Serve with grated cheese, cilantro, green onions, etc. Makes 12 servings.

Everything Green Chili Verde

1 (2 1/2 - 3) pound pork shoulder roast, cut into 1-inch cubes
unbleached all-purpose flour for dredging
2-3 T. bacon drippings (from range-fed pig,with no nitrates or nitrites)
2 (11-oz.) jars nopalitas (cactus), drained,
or two paddles fresh nopales, cut into 1-inch squares
1 green bell pepper, seeds and membrane removed, cut into 1-inch squares
2 fresh pasilla or pabalno peppers, seeds and membrane removed, cut into 1-inch squares
1 fresh jalapeno pepper, seeded and chopped (wear rubber gloves)
12 med. sized tomatillas, hush removed and cut into quarters
1 bunch green onions, chopped
1 bunch cilantro, washed well and chopped
3 cloves garlic, crushed
1/4 c. filtered water
real sea salt and freshly ground black pepper
warm corn tortillas

Preheat oven to 300 degrees. Cover nopalitas with water and soak while browning meat (this is the next step - see below).

Dredge meat in flour. Heat a heavy bottomed Dutch oven (with a tight-fitting lid) until hot (but not smoking). Add 2 T. of drippings to pan and immediately add pork. Lower heat. Brown meat on all sides over medium-high heat, adding more bacon drippings as needed.

Add all other ingredients, including nopalitas (drained of water) to pot along with 1/4 c. water. Cover pot with lid and place in oven. Let cook for 4-5 hours, checking occasionally to make sure no steam is escaping and there is plenty of liquid in pot. Serve with warm corn tortillas. Makes 8 servings.

Mixed Green Salad with Easy Poppy Seed Dressing

I won't give amounts for the salad, just the ingredients. You know how much your family eats so plan according to that.
Easy Poppy Seed Dressing:
1 c. high-oleic, cold-pressed safflower oil - this is mostly mono-unsaturated (Spectrum Naturals is good)
2/3 c. unfiltered raw honey or pure organic maple syrup
1/3 c. raw apple cider vinegar (Whole Foods brand is good)
1 t. dry mustard
1 1/2 t. poppy seeds
1/2 t. salt
1/4 t. pepper
Directions: Place all ingredients in a 1-quart jar. Cap jar securely and shake to blend ingredients. Refrigerate until time to serve.

mixed salad greens
grape tomatoes, cut in half
sliced cucumbers
red onion, sliced thin or green onions, sliced thin
crumbled feta cheese or other, grated cheese sprinkling of crushed dried basil
real sea salt and freshly ground black pepper to taste

Directions: Assemble salad. Add salad dressing as desired and toss.

Pasta e Fagioli Soup

1 pound dried cannelini (white kidney beans)
filtered water
2 tablespoons whole plain yogurt

Or if preparing easy version, use 2 (15-ounce) cans of canneli beans instead of  (see note below for directions for easy version)

6 quarts chicken stock
3 large Idaho potatoes (about 1 3/4 lb.), peeled
3 sprigs fresh rosemary
2 bay leaves
12 slices bacon (from range-fed pig, with no nitrates or nitrites)
4 cloves garlic, peeled
¼ cup extra-virgin, cold-pressed olive oil, plus more for drizzling over soup
1 medium onion, chopped (about 1 c.)
2 medium carrots, peeled and coarsely shredded (about 1 c.)
2 cups canned Italian plum tomatoes with their liquid, crushed
salt & pepper to taste
3 cups elbow pasta
freshly grated Parmesan cheese
Directions: The night before - In a large bowl, pour water over beans, covering by at least 3 inches. Stir in yogurt, cover bowl with cloth and let set in a warm place till you are ready to begin cooking the beans (can be soaked for up to 24 hours).

The day of: Drain beans and rinse. In a large pot (at least 10 quarts) place beans, 6 quarts water, potatoes, rosemary and bay leaves. Bring to a rolling boil, then adjust heat to a simmer. Let simmer while preparing the bacon and vegetables.

In a food processor, grind the bacon and garlic into a paste, scraping processor bowl as needed. Heat oil in a large skillet over medium heat. Add bacon mixture and cook, stirring until golden, about 5 minutes. Stir in onion, cooking till translucent. Stir in carrots, and cook until the onion begins to brown, about 5 minutes. Add crushed tomatoes and bring to boil. Turn down heat and simmer for 5 minutes. Carefully add vegetables from skillet into bean mixture. Season with salt and pepper and bring to a simmer. Cook till beans are tender, about 45 minutes to an hour.

Remove about a third of the beans along with enough liquid to cover them into a shallow dish and let set until cooled (skip this step if preparing the "easy version"). Process the cooled beans until creamy. Return to soup pot. Put on a large pot of salted water to cook pasta. To make soup even creamier, remove potatoes, mash them and return to pot. Bring back to a simmer then turn off heat. Add pasta to boiling water until very al dente. Drain pasta and add to soup. Serve in bowls with a drizzle of olive oil and a sprinkle of grated cheese.

Easy Version: Disregard "The night before" instructions regarding the beans. Eliminate the first three ingredients (dried canneli beans, water and yogurt). In a large pot (at least 10 quarts) place 4 quarts chicken stock, potatoes, rosemary and bay leaves. Bring to a rolling boil, then adjust heat to a simmer. Let simmer while preparing the bacon and vegetables.

Continue with directions but at the end, run the contents of one can (including liquid) through a food processor to puree. Drain and rinse the other can of beans. Add both the pureed beans and the whole beans at the end of cooking. Allow more cooking time to heat the beans.

© Franziska's Pantry

You are permitted and encouraged to reproduce and distribute this material in any format provided that you do not alter the wording in any way and do not charge a fee beyond the cost of reproduction. For web posting, a link to this document on our website is preferred. Any exceptions to the above must be approved by Franziska's Pantry (Please use email link on sidebar to request permission).

Please include the following statement on any distributed copy written by Sharon Kaufman: By Sharon Kaufman. © Franziska's Pantry. Website:

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