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)

Thursday, May 29, 2008

Romaine Salad with Feta Cheese

1 head romaine lettuce, washed and torn
1/4 c. finely chopped red onion
1 large ripe tomato
1/4 c. kalamata olives, (or black is fine also)
1 c. crumbled feta cheese
1 T. Dijon mustard
1/4 c. red wine vinegar
1/4 c. extra-virgin, expeller-pressed olive oil
real sea salt or Redmond Real salt and freshly ground pepper to taste

Directions: In a large bowl combine lettuce, onion, tomato, olives and feta cheese. Chill until ready to serve. In a small bowl, mix the mustard, vinegar, oil, salt and pepper with a whisk. Just before serving, drizzle dressing over salad and toss to combine. Serves 4.


Wednesday, May 28, 2008

Lois' Lime Soup

12 oz. ground meat (turkey, chicken, beef, buffalo, Italian sausage, etc.), browned
64 oz. traditional chicken bone stock (get recie here) or purchased organic chicken stock
1 (16 oz.) can stewed tomatoes
1 large onion, chopped
4 celery stalks, chopped
4 garlic cloves, minced
1 T. chili powder
1/4 t. cayenne pepper
1 each, green and red bell peppers, chopped
6 oz. brown rice pasta shells,
4 small potatoes, washed well and cut into chunks
4 carrots, peeled and sliced
1 (16oz.) can red kidney beans
3 limes, squeezed for the juice
1 c. cilantro, chopped
Unrefined sea salt or Redmond Real salt and freshly ground pepper to taste
Directions: Combine ground meat, stock, tomatoes, onion, celery, garlic, chili powder and cayenne in a large soup pot. Cook, covered for 30 minutes on a simmer. Add peppers, pasta, potatoes and carrots. Cook an additional 20 minutes. Add kidney beans, lime juice, cilantro, salt and pepper. Heat thorroughly. Adjust seasonings if necessary. Serve hot with sprouted bread and butter.

Strawberries in December?

Christeen asked a question concerning all my summer strawberries:
"What do you do with all those strawberries? Can you freeze them? I ask b/c I just bought 3lbs of straw- berries from the store for under 3.00 - a great deal but not as great as having your own plants. I wanted to know how to freeze my berries."

Great question! Thank you, Christeen, for your inquiry. My husband and I eat a lot of strawberries in the summer, but obviously not enough to keep up with production, so I freeze more than half of them. That way we can have almost-as-good-as-fresh berries all winter long!

Preparing the berries: It is so easy. Simply remove the stem and core. I do not even wash them if they look clean as this causes the berries to begin to deteriorate. If they are in obvious need of being rinsed, of course I do that. (Wash the frozen berries just before using them -see below.) After removing the core, place the berries in a single layer on a large baking sheet. (It helps to lay down some waxed paper on the baking sheet first, but this is optional.) No sugar is needed for this process. The berries are delicious just frozen whole.

Putting the berries in the freezer: Do not cover the berries. Lay the baking sheet with the berries in your freezer and leave just long enough for the berries to freeze. Check them after several hours. If the berries go into the freezer in the evening it is fine to leave them overnight.

Packaging the berries: After the berries are frozen remove them to zipper freezer baggies, label with the date and put them back in the freezer.

Pleasing results: You can now remove just as many berries as you need. Wash them and use for smoothies, fruit syrup for pancakes (I'll put up a post on how to make a healthy version of that in the next few days), for a yogurt topping or whatever else you can think of. As it turns out, I visited a blog just this morning that put up a post about freezing berries. Rather than post a photo here, I'll send you over to the other blog (click here) so you can get a visual of the process.

And may I offer my "berry" best wishes for you, Christeen, as you prepare to enjoy your strawberries in December!

Monday, May 19, 2008

Chicken Cutlets and Roasted Red Potatoes with Herb Sauce

2 T. extra-virgin, expeller-expressed olive oil
1 1/2 pounds new red potatoes, cut into 1/2-inch pieces (no need to peel)
1 1/2 t. real sea salt or Redmond Real Salt
1 to 1 1/2 pounds chicken cutlets
1/4 t. freshly ground black pepper
1/4 c. dry white wine
2 T. real butter, chilled
2 T. chopped fresh herbs, such as rosemary, chives, parsley or tarragon (a combination is nice)

Directions: Heat oven to 425 degrees. Heat the oil in a large skillet over medium-high heat. Add the potatoes and cook, stirring occasionally, until golden, about 15 minutes. Transfer to a baking dish and season with 1 t. of the salt. Bake for 10 minutes. Meanwhile, rinse the chicken and pat dry with paper towels Season on both sides with 1/4 t. of the salt and 1/8 t. of the pepper. Return the skillet to medium-high heat. Add the chicken and cook until browned on each side and cooked through, 3 to 4 minutes per side. Transfer the chicken to a platter. Add the wine to the skillet, reduce heat, and simmer for 2 minutes., constantly stirring and scraping the bottom. Add 1 T. of the butter and stir or whisk until completely combined. Repeat with the remaining butter. Remove the skillet from heat. Add the herbs and the remaining salt and pepper and whisk to combine. Add the potatoes to the platter with the chicken and spoon the sauce over the top. Makes 4 servings.

Sunday, May 18, 2008

Easy Italian Soup

One 1 pound beef round steak
One 16-ounce pkg. frozen zucchini, carrots, cauliflower and lima beans
2 t. Italian herbs
One 15-ounce can Italian beans, drained
4 c. chicken stock (get recipe here)
One 14.5-ounce can tomatoes with basil, oregano and garlic
4 ounces brown rice shell macaroni (Tinkyada brand is good)
Freshly grated Parmesan cheese to garnish
Minced fresh Italian parsley to garnish

Directions: Cut steak into 1-inch pieces. In a 4-quart slow cooker, combine the meat and frozen vegetables. Stir in herbs, beans, stock and tomatoes. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours. Stir in pasta, cover and continue to cook on high setting for about 30 minutes longer or until pasta is tender. Ladle into bowls and garnish with a generous sprinkle of Parmesan and parsley. Makes 6 to 8 servings.

Antipasto Pitas

8 oz. crumbled feta cheese
2 med. tomatoes, diced
1 large cucumber, peeled and diced
1 small onion, thinly sliced
1/4 c. sliced kalamata olives (or black is fine also)
3 T. expeller-expressed, extra-virgin olive oil
3 T. freshly squeezed lemon juice
1 t. dried oregano
1 t. real sea salt or Redmond Real salt
1/2 t. freshly ground pepper
16 slices salami (no nitrites or nitrates)
8 lettuce leaves
4 whole wheat pita rounds, halved
1/2 c. alfalfa sprouts (optional)

Directions: In a large bowl combine feta cheese, tomato, cucumber, onion, and olives. For dressing, in a small bowl, combine oil, lemon juice, oregano, salt and pepper. Pour dressing over veggie mixture and toss. Place 1 lettuce leaf and 2 salami slices inside each pita bread pocket, fill with veggie mixture and top with alfalfa sprouts.

Savory Black Bean and Corn Salad

2 (15-ounce) cans black beans, drained and rinsed
1 1/2 c. fresh or frozen (thawed) corn kernels
1 c. celery, chopped
2/3 c. thinly slice red onion
1 red bell pepper, diced
1- 2 fresh jalapeno peppers, seeded and minced or for less heat, 1 fresh pablano pepper, seeded and minced
1/2 c. cilantro leaves, chopped

Lime and Cumin Vinaigrette:
1/4 c. lime juice or rice vinegar
1/4 c. extra-virgin, expeller-expressed olive oil
5 t. pure organic maple syrup
1 T. Dijon-type mustard
1/2 t. gound cumin
1/2 t. real sea salt or Redmond Real Salt
1/2 t. freshly ground black pepper

Directions: Mix all salad ingredients in a shallow bowl. Combine all dressing ingredients in a jar with a tight-fitting lid. Shake until well-blended. Pour dressing over bean mixture and toss to coat. Cover and chill 1 hour or up to 1 day. Makes 8 servings.

Monday, May 12, 2008

Thousand Island Dressing

To 1 c. mayonnaise, add 1/4 c. chili sauce, 2 chopped hard-cooked eggs, 2 T. eash chopped green pepper and chopped celery, 1 1/2 T. finely chopped onion, 1 t. paprika, 1/2 t. unrefined sea salt. Combine thoroughly. Makes 1 1/2 cups dressing.

Saturday, May 10, 2008

Pulled Pork Sandwich

Just a reminder to buy the onion, garlic, pepper, tomato paste, and ketchup organic when you can. Organic veggies contain twice as many nutrients as their conventionally grown counterparts with the added bonus that they do not contain the pesticide residues.
1 large onion, chopped
6 garlic cloves, peeled
1 pickled jalapeño pepper, seeded and chopped
2 teaspoons of Chipotle chile powder
1 Tbsp tomato paste
2 Tbsp Dijon mustard
3/4 cup apple cider vinegar (raw, unfiltered is best such as Mrs. Bragg's or Whole Foods brand)
1 teaspoon paprika
1/3 cup ketchup - look for one that is low in sugars
2 teaspoons Worcestershire sauce
1/4 cup pure organic maple syrup or Rapadura whole cane sugar
1 bay leaf
3 lbs of pork butt shoulder roast (from range-fed pig, without antibiotics or
hormones), trimmed of excess fat (render this for lard - that recipe will be in a later post)
Alvarado St. sprouted whole wheat hamburger buns
Purée all of the sauce ingredients (everything except the bay leaf, the pork and the buns) in a blender until smooth. If you have extra time, marinate the pork in the sauce overnight or for several hours before cooking.

Put sauce, bay leaf, and pork into a large pot and add 1 quart of water. Bring mixture to a boil and simmer, covered, turning frequently, for 2 hours or until the meat pulls apart easily with a fork.

Remove from heat and cool pork in the sauce. When cool, remove the pork from the sauce and shred into small pieces. Cover and set aside.

Bring sauce back to a boil and simmer (without a lid), reducing it down to one third of what is was to begin with. Add the pork back to the sauce. Salt to taste. Remove bay leaf before serving. Serve hot on hamburger buns. Serves 6 to 8.

Monday, May 5, 2008

Summer Fresh Pesto Sauce

4 c. loosely packed fresh basil leaves
4 large garlic cloves
1/2 c. walnuts or pine nuts, lightly toasted
3/4 c. loosely packed fresh Italian parsley
1 c. extra-virgin, expeller-expressed olive oil
3/4 c. freshly grated Parmesan cheese (3 oz.)
1/2 t. real sea salt or Redmond Real salt
1/4 t. freshly ground black pepper
Directions: In a blender or food processor fitted with a metal blade, combine basil, garlic, nuts and parsley. Process with on/off motions until mixture is coarsely chopped. With processor running, add olive oil in a thin stream. Stop machine; add Parmesan cheese, salt and pepper. Process until as smooth as possible; add more salt if desired to taste. Pour pesto into a container with a tight-ftting lid; cover tightly. Refrigerate 2 to 3 days or freeze up to 4 months. Thaw in refrigerator or at room temperature. Makes about 2 cups.

Sunday, May 4, 2008

Steamed Greens

1 bunch of Swiss chard, beet greens, mustard greens or other greens
2 T. bacon drippings from bacon that is range-raised, without hormones and antibiotics (Neiman Ranch is good)

Directions: Wash greens and remove the center rib. Chop coarsely. Place in a saucepan large enough to hold all the greens. Add the bacon drippings. Pour water enough to fill pan a fourth of the way full. Cover and bring to a simmer. Simmer for 10 minutes, or until green are tender, checking occasionally to make sure there is plenty of water in pot. Season with salt and pepper. Makes 3-4 servings.

Note: For the week of 4/21/08, use the beet greens from the beets that will be served on Wednesday 4/23.

Friday, May 2, 2008

Herb Roast Chicken

1 whole chicken, organic or range-fed, without antibiotics or steroids is best
6 T. softened butter from grass-fed cows (this butter is very yellow)
3 T. fresh herbs such as basil, oregano, parsley, oregano or marjoram
Directions: Preheat the oven to 425 degrees. Wash chicken inside and out. Dry with paper towels. Sprinkle salt in cavity. Separate skin of chicken from the breast meat being careful not to tear skin. On the inside of each breast (between the skin and breast meat), sprinkle with salt and rub 2 T. of the butter and half of the herbs. Fold wings back. Place on a roasting rack or in a Dutch oven (without a lid). Rub last 2T. of butter on outside of chicken breast, legs, wings and and thighs.

Bake for 60-75 minutes or until juices run clear (not pink) when knife is inserted into the breast and the thigh. Remove from oven and let set for 5 minutes before carving.

Important note: Save all of the carcass (including skin) to make chicken stock, which will be used for soup later on (or in brown rice). I even collect the leftover chicken bones and skin on dinner plates to add to stock. This is real recycling! There are lots of good nutrients including minerals and gelatin in those bones and skin (the boiling water will sterilize them in case you're afraid of the germs).

© Franziska's Pantry

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

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