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)

Sunday, January 25, 2009

Menu Plan Monday

Starting today, whenever I can, I will post my dinner menu for the week. There are quite a few bloggers who do this and you can look at their menus by clicking on the "Menu Plan Monday" graphic above.

Now, here's a little additional info for you about weekly menu calenders:

Since I started using Vista for Windows so many of my old applications just do not work. One of those was a calender that was handy for planning my weekly menus. For the past several days I've been searching for something similar without the results I want.

On the left you can see what my old menu calender looked like. You can't really make out the menus, but they are high-lighted in pink for each day. I really liked the fact that there was room to write notes for each meal.

Well, the calender programs I have now will not let me include the entire menu on the page. It gets cut off. It's an application that is meant to be used on the computer. You click on the text and it opens to the full explanation, etc.

However, in my quest I found an online calender program that I think I might really like. Click here to check it out. The basic calender is free which is just what I was looking for. It's easy to create and print. Below is the first calender I printed for next week's menu:

During the week, I keep the menu posted on the frig and then move it to a binder with all my past menus when the week is over. As you can see, it has plenty of room for notes or a To-Do list for the day. And what I especially like is the larger font. It's easy to read. This is what I'll do now for my menu plan and notes.

Anyway, here is what we are eating this week for dinner:
Sunday: Beef Vegetable Soup, Spinach Salad (pecans, dried cranberries, red onion and Feta cheese) with Smokey Poppy Seed Dressing

Monday: Classic Chicken Divan, Brown Rice with Peas and Parsley, Steamed and Buttered Yellow Squash

Tuesday: Pinto Beans, Chili Rellenos, Jicama and Cilantro Slaw

Wednesday: Stuffed Bell Peppers, Brown Rice Fetuccini with Marinara Sauce (left from cooked bell peppers), Mixed Green Salad with Easy Poppy Seed Dressing

Thursday: Greek Lamb Stew with Spinach and Artichokes, Fresh Fruit, Cool and Creamy Pea Salad

Friday: Country Style Pork Ribs, Winter Squash with Pecans and Blue Cheese, Mixed Green Salad

Saturday: Curried Chicken Salad, Roasted Red Pepper and Tomato Soup (from Trader Joe's), Fruit, Crusty Sprouted Bread
Have a great week in the kitchen!

Saturday, January 24, 2009

Kaufman's Real Chili Rellenos

8 fresh pasilla, pablano, or Hatch green chilies, roasted (see directions below)
1 large organic egg
2 T. whole cream-top milk (non-homogenized from cows not treated with rBST, hormones or antibiotics)
1/2 c. organic unbleached all-purpose flour
8 slices or more if needed to fill chili (1/3-inch thick) Monterrey Jack (from cows same as milk above)
3 T. (plus more) organic, extra-virgin coconut oil
real sea salt or Redmond Real salt and freshly ground pepper to taste
Salsa, sour cream, cilantro, green onion, lime juice (for toppings)
Directions: To roast chilies, place them directly on a gas burner on high or on a broiler pan under a broiler. Roast, turning often, until skin is blackened on all sides. Place in a paper bag, (closed) and let steam for 30 minutes. After chilies have steamed, carefully remove blackened skin from each chili, rinsing under cool running water as you work. Make a slit down one side of chili and remove the seeds and membrane, but leave the stem intact, as this looks nice when served. Place chilies flat on a double layer of paper towels to dry. To prepare chili rellenos, break egg into a flat Pyrex bread pan (or other similar dish); beat egg while adding milk. Place flour in another flat dish. Coat the outside of the chili first with the flour, then with egg, then with flour again. Lay cheese inside of chili and fold chili over cheese to enclose it. Preheat a large, heavy skillet till hot, but not smoking. Add 3 T. coconut oil. Immediately lay prepared chilies, two or three at a time at a time, in skillet. Salt and pepper very lightly. Cook until bottom side of chili is golden brown and cheese is starting to soften. This should only take a few minutes. Turn chilies and brown on opposite side, adding more coconut oil as needed, making sure to prevent it from smoking. Repeat for all chilies. Serve immediately with toppings of choice: salsa, cilantro, sour cream, green onions, a squeeze of lime juice, etc. Makes 4-8 servings. (Chilies are mildly spicy.)

Friday, January 23, 2009

Soft & Scrumptious Whole Wheat Pancakes

This recipe is from Nourishing Traditions Cookbook with a few of my own variations:

Basic Whole Wheat Pancakes
2 cups whole-wheat flour
2 cups plain whole milk yogurt, cultured buttermilk or kefir
2 eggs, slightly beaten
1/2 teaspoon real sea salt or Redmond Real Salt
1/2 teaspoon stevia extract
2 tablespoons melted butter
1 teaspoon baking soda (without aluminum)
butter or coconut oil for griddle

Directions: The day before: Stir yogurt, buttermilk, or kefir into flour; cover bowl and "soak" for 12 - 24 hours in a warm place. In the morning, stir in eggs, salt, stevia, butter and baking soda. Batter will begin to increase in volume as soon as baking soda is added. Batter will also be thicker than other whole grain or white flour batters, but if it seems too thick to ladle, add a little milk to thin. Cook on a hot, oiled or buttered cast-iron griddle or skillet (for best results). Since these pancakes cook slower than other recipes, be careful not to burn. Serve with melted butter and pure organic maple syrup, or with fresh fruit sweetened with stevia, honey or maple syrup, topped with whipped cream. Makes 8-10 four-inch pancakes.

Variation One:
Oatmeal Whole Wheat Pancakes
1 1/2 fresh whole wheat flour
1/2 cup rolled oats (not quick-cooking type)
2 cups plain whole milk yogurt, cultured buttermilk or kefir
3 eggs, slightly beaten
1/2 teaspoon real sea salt or Redmond Real Salt
1/2 teaspoon stevia extract
2 tablespoons melted butter
1 teaspoon baking soda (without aluminum)
butter or coconut oil for griddle

Directions: Prepare as with the basic recipe above. However, add oatmeal in with the flour to soak. Continue on with basic recipe above.

Variation Two:
Banana Whole Wheat Pancakes

1 recipe for Basic or Oatmeal Whole Wheat Pancakes
2-3 ripe bananas

Directions: Make Basic or Oatmeal Pancakes as directed above. Immediately after ladling batter onto pan, place 3-5 slices of banana onto pancake. Flip pancakes as usual. Makes 8 - 10 four-inch pancakes.

Thursday, January 22, 2009

Jicama and Cilantro Slaw

Cilantro Dressing
1/3 cup chopped fresh cilantro
1/4 cup high oleic expeller-expressed safflower oil
2 tablespoons each: cider or wine vinegar and lime juice
2 tablespoons finely chopped red onion
1 tablespoon honey
2 cloves garlic, minced
Dash of real salt, pepper and cayenne pepper

1 small head red cabbage, divided
2 cups julienne strips jicama
1/2 cup each: chopped red and green pepper
1 (6 inch) corn tortilla
2 tablespoons high oleic expeller-expressed safflower oil

Directions: To prepare dressing, combine all ingredients in a screw top jar; place lid on tightly and shake well. To prepare slaw, set aside six outer leaves from cabbage; place in a plastic bag and refrigerate until ready to serve. Shred enough remaining cabbage to equal 2 cups. Combine shredded cabbage, jicama and peppers in a medium bowl. Toss with Cilantro Dressing; cover and chill for 1-4 hours, stirring occasionally. Just before serving, preheat oven to 400 degrees. Brush both sides of tortilla with oil; cut into thin strips. Place on a baking sheet and bake for 4 to 6 minutes or until golden and crisp. With a slotted spoon, mound slaw in reserved cabbage leaves and top with tortilla strips. Makes 6 servings.


Tuesday, January 20, 2009

Smokey Poppy Seed Dressing

Make Easy Poppy Seed Dressing but omit 2 tablespoons of the oil and add 2 tablespoons of bacon drippings (from uncured bacon with no nitrites or nitrates). That's it!

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)

"If the people let government decide what foods they eat and what medicines they take, their bodies will soon be in as sorry a state as are the souls of those who live under tyranny." Thomas Jefferson

"Stop searching for the new and the fake. Don't read the latest 'nutrition' bulletins'. Eat old foods. Don't eat too much. That should leave time for other, satisfying activities --- like reading a novel." Nina Planck

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


Monday, January 19, 2009

Greek Lamb Stew with Spinach and Artichokes

2 to 2 1/2 lb. boneless lamb shoulder roast
1 19 oz. can cannellini beans (white kidney beans)
1 14.5-oz. can diced tomatoes
6 garlic cloves, minced
1/2 teaspoon real salt
1/2 teaspoon dried oregano, crushed
1 14-oz. can artichoke hearts, drained and quartered
3 cups fresh baby spinach
3 cups hot cooked brown rice (1 cup uncooked)
crumbled feta cheese

Directions: Trim excess fat from meat. Cut meat into 1-inch pieces. In a 3 1/2 or 4 quart slow cooker stir together meat, beans, undrained tomatoes, garlic, salt and oregano. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Stir in drained artichoke hearts and spinach. To serve, spoon lamb mixture over hot cooked rice. Sprinkle with crumbled feta cheese. Makes 6 servings.

Sunday, January 18, 2009

Winter Squash with Pecans and Blue Cheese

1 1/2 lb. winter squash, peeled and cut into thin lengthwise wedges
1 small sweet onion, cut in 1-inch pieces
4 tablespoons olive oil
1 tablespoon butter
1/3 cup crispy pecans
1 tablespoon organic maple syrup
4 teaspoons apple cider vinegar (unpasteurized and unfiltered)
1 1/2 teaspoon raw honey
1 clove garlic, minced
2 tablespoons crumbled blue cheese or finely shredded white cheddar cheese

Directions: Preheat oven to 375 degrees. In a 15 x 10 x 1-inch baking dish combine squash, and onion pieces. Drizzle with 2 tablespoons of the olive oil; sprinkle 1/2 teaspoon salt and 1/4 teaspoon pepper. Toss gently to combine. Spread mixture in a single layer. Bake for 3o to 35 minutes or until vegetables are tender, stirring once. Meanwhile, in a small skillet, melt butter over medium heat. Stir in pecan pieces, maple syrup and 1/4 teaspoon salt. Cook and stir for 2 to 3 minutes or until pecans are coated with maple syrup mixture. Remove from heat; spread on foil and let stand to cool completely. For dressing, in a small bowl, whisk together the vinegar, honey, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper. Slowly whisk in remaining 2 tablespoons of the olive oil until combined. To serve, transfer squash and onion to serving plate. Drizzle with dressing. Sprinkle with pecans and remaining blue cheese. Makes 6 servings.


Thursday, January 8, 2009

Coconut Granola

Anne wrote:
Hi Sharon,
Your new blog looks great! I commented on the Stock, yummy! Are you still planning on posting a good recipe for granola? My family just loves granola! Most mornings I make breakfast parfaits of yogurt, granola and fresh fruit (raspberries or blackberries).
Yes, Anne, I do have a good recipe for granola. It comes from the people at the Weston A. Price Foundation, found in Eat Fat, Lose Fat by Sally Fallon and Dr. Mary Enig. Here it is:

Coconut Granola

8 cups rolled oats
1/2 cup melted butter
1/2 cup melted coconut oil
1 1/2 cups whole yogurt
2 cups water
1/2 cup raw honey
1 teaspoon real sea salt or Redmond Real salt (available at Whole Foods)
1 teaspoon ground cinnamon
1 cup dried, unsweetened coconut (available at Whole Foods in the bulk bin section)
2 cups chopped Crispy Nuts
1 cup raisins

Directions: Mix oats, butter, coconut oil, yogurt, and water together in a large bowl. Pat down, cover with a plate, and leave on the kitchen counter for 2 days. Preheat oven to 200 degrees F. Place honey, salt, and cinnamon in a small bowl and set in a small pot of simmering water until honey warms and becomes thin. Mix honey with oat mixture. Place on 2 parchment-lined baking sheets and bake for several hours, until completely dry and crisp. Mix with coconut and serve with fresh or frozen berries and whole raw milk or cream diluted with a little water.

© 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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