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WHOLESOME RECIPESfor Your Kitchen and Home

W H O L E S O M E R E C I P E S

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COMPILED BY AMANDA KAAKE

Getting the health benefits from the nutritious foods God has given us and

enjoying them too! A cookbook that will help lead you on a journey of whole

food type cooking. You will find scrumptious recipes as well as cleaning and

body care recipes. Enjoy the ride!

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Welcome to the first “printing” of my new cookbook!first of all want to welcome you to my first official cookbook. While in pdf format, I’m still very excited I get to share this

with you. The inspiration for this cookbook came from a growth spurt my eldest son had. I just knew there had to be other people out there who wanted healthy/hearty meals and snacks just as much as we did. I did not however want to sacrifice taste. I have contacted several family members and friends to contribute recipes to this cause. It is my hope that while this is the first copy, I’ll have many revisions in the future when new and scrumptious recipes come to our home.

My views on health. Everyone has their own view of what true health is. I have found there will always be extremists. I too tried to be an extremist, however the financial cost and the well being of my marriage got me out of that rut quicker than I realized it would. My goal now is to eat as many foods as possible in their natural state. If my family wants a treat, I try to make it homemade with as few refined ingredients as possible. I did however try to keep the focus of this cookbook away from refined foods

which means it is my goal for you to not be able to find a recipe that has refined sugar or cream of soup in it. As funny as it may seem, those two ingredients are found in so many of the recipes you find today in many homes.

I have also tried to keep things as simple as possible while providing you with little tips I’ve learned along the way. I have truly learned to take advice

from people who have been there, tried that. It saves me a lot of time and heartache.

I hope you find the recipes here-in to be as great in taste as what our family does.

Here’s to a new year and a healthier you!

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My wonderful husband and myself just after he had finished up bike camp for the year. I was so very excited to have him back in my arms after about a week of him being gone and myself alone with the kids.

The Dirty Dozen List - you have to check this out if you haven’t seen it before.

Local Harvest - Find local produce.

Eat Wild - Find local meats and dairy products.

Eating Local and Organic

I am astounded at the organic/healthy products that have come to market since I was a little girl. I remember my great aunt eating and serving “health food” and to be honest, it did not taste all that wonderful. We now have so many options available and more budget friendly than they used to be.

Can I recommend that you always eat organic and local foods? If you can fit it into your budget and you have not made this an idol in your life; that’s great! However, for the average american family, this is just not feasible on the budget. I would encourage you to try to purchase organics that are on the dirty dozen list (to your left). I would also encourage you to grow your own produce and purchase locally when possible. If you cannot purchase local produce, make sure to at least use a veggie wash. There are so many co-ops and other ways to save money. You’d be surprised. Please feel free to contact me for more ways on saving money on this journey of your life.

mandikaake@gmail.com

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My favorites

For more information on what you’ve seen in this book, recipes questions/suggestions and more,

contact me at mandikaake@gmail.com

Local Business:

Turtlebee and Honeytree FarmsThis lovely farm located in Howell, Michigan has been our favorite since we started our natural journey. They offer free range meats, cheese, butter, raw milk, raw honey and more! They are also just starting a Farm Sharing Program. Contact Kathy and Tim at 810-266-4880http://www.turtlebeefarms.com/

Thomposon Creek Turkey FarmThis business is a deli on one side and a restaurant on the other. They currently have two locations. They offer free range whole turkeys cooked or uncooked.Both locations are in Flint, Michigan. Contact them at 810-234-54444http://www.thompsoncreekturkeyfarm.com/

Wild Farm Foods - formerly O-Jib-Wa in Burton, Michigan. The only thing missing here is a bulk herb section. While small, this unique little store has everything from remedies, refrigerated products, canned/boxed goods and so much more. Contact them at 810-744-2406

Manna Plus - Herbalist Ann WadeI feel God truly put Ann and Mindy in our lives. At a time when my daughter’s health was in continual decline, through these two women, God allowed my daughter to be healed. Located in Waldron, Michigan. Contact them at 517-567-4364http://www.mannaplus1.com/

Online Businesses:

Mountain Rose HerbsI LOVE this company! They offer bulk dried herbs, seeds for planting and more. You can find how to videos of theirs on youtube. You can contact them at 1-800-879-3337http://mountainroseherbs.com/

The Bulk Herb StoreAgain, another one of those “I love” places. Shoshanna does a wonderful job in her videos on their online site explaining basic herbal preparations and more. The Bulk Herb Store sells a wide variety of high quality dried herbs as well as favorite family herbal combinations. You will also find a dvd called Making Herbs Simple, books and more on their lovely website. You can contact them at 1-877-278-4257.http://www.bulkherbstore.com/

VitacostThe reason why I love Vitacost so much is that they offer many things you can find in the health food stores at a fraction of the price. You can visit them at vitacost.com

Nature’s SunshineLast but definitely not least is my herbal remedy store of choice. I have found their products by and large to surpass anything I’ve found to date. To find out more about NS products, getting them wholesale and more, contact me. (contact info below)

Favorite Chain Stores:

Whole FoodsTrader Joes

Products:

Acidophilus - Contact meAgave - Wholesome SweetenersBaby Bath - California BabyBragg Apple Cider VinegarCandy for kids - Yummy EarthCereals - Mother’s Peanut Butter BumpersCoconut Oil by NutivaCrackers - 7 grain - KashiDishwasher Detergent - Seventh GenerationDryer sheets - MelaleucaFemale Comfort - Contact meFeminine Care - Seventh GenerationHomeopathics - HylandsKids tooth gel - WeledaLaundry Detergent - Trader JoesLiquid Mint Chlorophyll - Contact meMilk alternative - Almond BreezePapaya Enzymes - American HealthPurely Decadent Coconut Milk Ice CreamRhino chewable kids calciumSilver Shield - Contact meSimply Organic SpicesSoaps - Kiss My Face and Burt BeesSpry Xylitol gumTeas - Traditional Medicinals and YogiToothpaste - NSP Contact meYogurt - Stoneyfield

Books:

The Chemical Free Lawn by SchultzThe Complete Guide to Homeopathy by Dr. Andrew Lockie and Dr Niccola GeddesThe Encyclopedia of Country Living by Carla EmeryThe Holistic Herbal by David HoffmanNourishing Traditions by Sally FallonThe Raw 50 by Carol AltTreat Your Child the Natural Way by Amanda Cochrane

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APPETIZERSW H O L E S O M E R E C I P E S

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The first time I had mango salsa I fell in love. I just couldn’t get my mind around fruit in salsa - then I tried it.

MANGO SALSA

lanning a party can be so much fun! I just love having company over but sometimes

get bogged down in all the ideals of preparation. One thing that has helped me tremendously is making a list of foods we want to eat, the groceries needed for them and last but not least, a scheduled list of what needs to be done and when.

My idea of appetizers has definitely changed in the past 10 years or so. I used to think it was all fatty, cheese filled, fried foods. I’ve since discovered so many wonderful recipes that are used for appetizers and most of them are not even hot!

Simple is almost always better. Of course there’s the occasional recipe that takes lots of time, effort and $$ that tastes amazing. However, by and large it’s the simple recipes that pack a great flavor. Just remember, higher quality ingredients really do taste better and can make a good dish great by just making sure you have high quality ingredients.

Party Planning Tips

- Make dips ahead of time.

- Pre-slice or chop and veggies,meats and fruits you possibly can.

- Decorate the party area as soon as you can.

- Set out all serving dishes and utensils the night before.

- Have some music playing in the background - I love beautiful instrumental. It’s great for setting a mood.

- If possible, make beverages ahead of time.

- Using disposable dishes makes for fast and easy clean up.

- Balance out the number of dishes that need to be in the oven or refrigerated. Having all hot/baked appetizers will send you into a frenzy when guests arrive.

- Try to have an assortment of flavors and colors. This not only makes the look of the party food exciting, but it also gives you varied vitamins and minerals in the food you’re eating.

- Label items that have possible allergens in them.

- Label items that may be unknown to the guests.

appetizers - let’s get started

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For Starters..

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Chicken Wings by Amanda Kaake

This is a recipe my family on my mom’s side used to make almost every year. They would bake the wings in the oven first, then put them in a crockpot with the hot sauce and butter. I like to do things a little different. It’s a HUGE time and mess saver.

Ingredients:

Hot sauce/Wing Sauce

Frozen chicken wings

Directions:

1.Place chicken wings in crockpot.

2.Pour a whole bottle of wing sauce over chicken.

3.Cook on low till the chicken almost falls off the bones.

4.If you cannot find wing sauce, just add in a bit of butter to the hot sauce.

Tortilla Roll-Ups by Amanda Kaake

Here is another change in something that my family used to make all the time. My changes provide more of a protein kick. This would be great for lunch, appetizers or a snack.

Ingredients:

Tortilla shells - any flavor

Deli meat of any kind

Cream cheese

Chives - optional

Cheddar cheese

Salsa

Directions:

1.Spread each tortilla with cream cheese.

2.Sprinkle with chives and cheddar cheese.

3.Lay a thin layer of deli meat on top and roll up.

4.Leave whole, cut in half or smaller pinwheel pieces.

5.Dip in salsa.

6.To store, wrap in saran wrap individually and refrigerate.

Another option is to mix some salsa in with the cream cheese and spread that right on the tortilla shell.

Cream cheese Stuffed Dates by Amanda Kaake

Ingredients:

dates

cream cheese - softened

Directions:

1.Slice each date in half and remove the pit.

2.Whip the softened cream cheese just a bit.

3.Stuff each date with cream cheese and serve.

Hummus by Ruth Dec

Ingredients:1 15 oz. can of garbanzo beans/chick peas, drained3 T. tahini1/4-1/2 c. fresh squeezed lemon juice1 clove garlic1/8 t. cumin1/2 t. sea saltfinely chopped parsley, garnisholive oilsumac and paprika for garnish

Directions:1. Process all of the ingredients, except for tablespoon of the garbanzo beans, the parsley, olive oil and sumac, in a food processor and add water to just below the level of the garbanzos.

2. Process, adding additional water as necessary, to form a smooth, thick paste.

3. Garnish the edge of a serving dish with the parsley. Place the hummus in the middle of the dish. Mound the reserved garbanzo

beans in the center of the hummus with a few leaves of parsley. Arabic custom is to pour a small amount of olive oil over the top as well as a sprinkling of sumac and/or paprika.

Hummus by Heather EkstromIngredients:2 1/4 cups cooked garbanzo beans, drained well.1/4 cup lemon juice2 cloves garlic1/4 cup sesame tahinisea salt to taste

Directions:1. Combine all ingredients in food

processor and blend thoroughly.2. Add salt to taste.3. Serve with crackers, bread or

vegetables.

Mandi’s Dipping Sauce for Bread by Amanda KaakeIngredients:1/2 cup good extra virgin olive oil3 crushed garlic cloves1/8 teaspoon crushed red pepper1/4 teaspoon sea saltpepper

Directions:1. Put all ingredients in bowl, stir and let sit a bit. 2. Store any unused sauce in

refrigerator.

Mango Salsa by Amanda KaakeIngredients:2 fresh mangoes, diced1/4 cup crushed pineapple1/4 red bell pepper, coarsely chopped1/4 green bell pepper, coarsely chopped2 tablespoons extra virgin olive oil1 clove garlic, minced finely2-3 green onions chopped finely2 teaspoons fresh lime juice, or lemon or lemon juice

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1/2 teaspoon red pepper flakes (optional)salt and pepper (to season)

Directions:1. Mix together all ingredients in a bowl.2. Serve with chips or over grilled

tuna, salmon, chicken or pork!

Guacamole by Amanda KaakeIngredients:avocadoorganic salsa (we love the Meijer brand)

Directions:1. Mash 1 avocado and mix in 1 Tablespoon organic salsa (we use Meijer). I sometimes like to add in some fresh lemon juice as well. 2. Serve with fresh tortilla chips.

Bruschetta with Tomato and Basil by Pam taken from fortheloveofcooking-recipes.blogspot.com/Ingredients:5-6 firm tomatoes, diced very small5-6 basil leaves, cut into very small ribbons (chiffonade)1 small shallot, finely dicedDrizzle of olive oil, to tasteDrizzle of balsamic vinegar, to tasteSea salt and freshly cracked black pepper, to taste1 clove of garlic1 baguette, sliced into thin slices

Directions:1. Preheat the oven to 400 degrees. 2. Line a baking sheet with the baguette slices. 3. Toast the bread for 4-5 minutes on each side. 4. Once you remove the bread from the oven, rub the raw garlic clove on each slice of baguette. 5. Dice tomatoes very small, cut the basil into small ribbons and finely dice the shallot. 6. Mix the tomatoes, basil, and shallots with a drizzle of olive oil and balsamic vinegar to taste. 7. Season with sea salt and freshly cracked black pepper. 8. Scoop a spoonful onto each

baguette slice and serve. Enjoy.

Sweet and Sour Meatballs by Jennifer DuganIngredients:1 1/2 lbs. lean ground beef2/3 cups bread crumbs1/3 cup minced onion1 egg1 1/2 tsp. salt1/4 tsp. ginger1/4 cup milk2 tbsp. cornstarch1 cup pineapple tidbits (reserve syrup)1/2 cup vinegar1 tbsp. soy sauce1/3 cup chopped green pepper1/3 cup brown sugar

Directions:1. Mix meat, breadcrumbs, onion, salt, egg, ginger and milk. 2. Shape into balls. Brown meat balls in your grease of choice. 3. Mix cornstarch and sugar, stir in reserved syrup, vinegar and soy sauce. Cook until thickened. 4. Add mead balls, pineapple and green peppers. 5. Simmer about 30 minutes. 6. Serve with toothpicks or Hors

d'oeuvres forks.

Chicken, Black Bean and Caramelized Red Onion Quesadilla by Pam taken from fortheloveofcooking-recipes.blogspot.com/Chicken Ingredients:2 cups of roasted chicken, shredded2-3 tbsp fresh cilantro, chopped2-3 tbsp sweet yellow onion, choppedJuice of 1 limeGarlic powder, to tasteCumin, to tasteSea salt and freshly cracked pepper, to tasteCombine all ingredients and mix thoroughly. Set aside.

Other Ingredients:1 tsp olive oil1 red onion, slicedSea salt, to tasteChicken mixtureBlack beans, rinsed and drainedMexican blend of cheese, shreddedFlour tortillas

Sour creamAvocado and corn salsa

Directions:1. Heat the olive oil in a skillet over medium heat. Add the onion and cook, stirring occasionally for 20 minutes or until onion is caramelized. 2. Season with sea salt, to taste. 3. Layer the tortilla with a bit of sour cream, chicken mixture, black beans, caramelized onion and cheese. 4. Cook in a dry skillet over medium heat until lightly golden brown, about 2-3 minutes, then flip over. Cook for an additional 2-3 minutes. 5. Remove from skillet and slice into

triangles. Serve topped with avocado and corn salsa. Enjoy

Mom's Salsa by Pam taken from fortheloveofcooking-recipes.blogspot.comIngredients:10 fresh tomatoes2-3 green onions2-3 cloves of garlicHandful of cilantro2 jalapenos, seeded and deveined (unless you want it spicy)Sea salt and fresh cracked pepper to taste

Directions:1. Clean tomatoes, remove stem, then gently cut an X on the bottom of the tomatoes.

2. Heat a large pot of water until boiling. Add the tomatoes and boil for 10-15 seconds.

3. Remove from water and put into an ice bath. Once the tomatoes have cooled, gently peel off the skin.

4. Place tomatoes, garlic, green onions, cilantro, jalapenos, sea salt and fresh cracked pepper in a food processor or blender.

5. Puree until thoroughly mixed. Taste and re-season if necessary. Letting it sit in the refrigerator for a few hours lets the flavors combine and makes the salsa taste even better. Enjoy!

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Sweet Spiced Roasted Red Pepper Hummus by Beka MulderIngredients:1 (15 ounce) can garbanzo beans, drained1 (4 ounce) jar roasted red peppers3 tablespoons lemon juice1 1/2 tablespoons tahini1 garlic clove, minced1/2 teaspoon ground cumin1/2 teaspoon cayenne pepper1/4 teaspoon salt1 tablespoon chopped fresh parsley

Directions:1. In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin, cayenne, and salt.2. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy.3. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses.4. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)5. Sprinkle the hummus with the

chopped parsley before serving.

Pita Chips by Beka MulderIngredients:12 pita pockets1/2 cup olive oil1/2 teaspoon black pepper1 teaspoon garlic salt1/2 teaspoon dried basil Directions:1. Preheat oven to 400 degrees.2. Cut each Pita bread into 8 triangles and place on lined baking sheet.3. In a small bowl, combine rest of ingredients.4. Brush each triangle with oil mixture.5. Bake for about 7 minutes or until light brown and crispy.6. Watch carefully, they burn easily.

Spinach Artichoke Dip by Beka MulderIngredients:2 cups parmesan cheese1 box frozen chopped spinach, thawed and drained.1 14oz can artichoke hearts drained and chopped2/3 cup sour cream1 cup cream cheese1/3 cup mayo2 teaspoons garlic, minced

Directions:1. Preheat over to 375 degrees.2. Mix together parmesan cheese, spinach and artichoke hearts.3. Combine remaining ingredients and mix with spinach mixture.4. Bake for 20-30 minutes.5. Serve with crackers or toasted bread.

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BEAUTY AND HOUSEHOLD

W H O L E S O M E R E C I P E S

p h o t o c r e d i t

Can you really make your own cleaners and still disinfect your home? You sure can! Read on my friend, read on!

HOMEMADE CLEANERS

still remember the turning point in our families life when we changed from the more widely used cleaners to more natural and

homemade cleaners. It all happened March of 2004 at the first homeschool convention we had ever attended. There was a mother at a table full of cleaning products. It intrigued me a bit at first, but even more so when I saw a brochure that said I was poisoning my child. I was actually upset at first. I would never in a million years intentionally poison my child. What a huge accusation to make. However, I swallowed my pride and slight resentment towards this woman.

As I listened to what she had to say, I was not only horrified at what I had been doing, but very encouraged to make a

change. I immediately started purchasing their products. I used them for a few years and to this day still like the products. The problem came in when the prices for the products started going up and I could no longer in good conscious afford them. This is what led me on my journey to make my own cleaning supplies. With just a few ingredients, you too can make your own safer, natural and cheaper cleaning products. You only need a few different combinations that will be good for cleaning several areas of the house. You will no longer need several cleaning bottles just for one room.

Try going paperless. Instead of purchasing paper napkins week after week, try using cloth napkins. You can make them or purchase them. You can spend very little to a lot of money on these. It’s become an addiction I try to reign in.

For un-paper towels, I used an old 100% cotton sheet that I was going to throw away. I just cut it into squares and didn’t even bother hemming. These were used to soak up grease or clean up spills.

If you can’t seem to figure out how to afford a nice electric air purifier for your home, grow these potted plants - chrysanthemums, english ivy, spider plants and boston ferns.

Set your drier to damp dry. This will keep you from having to use one of the most toxic things out there - drier sheets. A step better, dry your clothing outside.

Put all your cleaning products, gloves, etc... in one handy container to make cleaning around the house a snap.

Rid yourself of clutter. It’s so much easier to clean and keep things clean with less clutter. How much do you really need? Donate nice unwanted/unused items to Goodwill. You can also get a tax receipt for this.

cleaning made simple

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Green Cleaning Tips

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Homemade Honey Mask by Amanda KaakeIngredients:honeyDirections:1. Apply honey to face and neck. 2. Allow to set for 15 minutes.3. Rinse with very warm water.

Tea Tree Oil Toner by Amanda KaakeIngredients:1/4 cup witch hazel1/4 cup water1/4 teaspoon tee tree oil (I use 6-7 drops)Directions:1. Pour all in bottle and swirl together. 2. Spray on face whenever toner is needed. This is very cool and refreshing.

Dishwashing DetergentIngredients:1 cup Washing soda1 cup Borax1\2 cup salt1\2 cup citric acidDirections:Mix together and store tightly covered in a Mason Jar. Use one tablespoon per load. Add vinegar to the rinse dispenser for the best results.

Baby WipesIngredients:2 cups boiled water1 tablespoon white distilled vinegar1 tablespoon liquid baby wash/shampoo2 teaspoons olive oil1 drop lavender essential oil

Directions:1. Cut a sturdy roll of paper towels in half making two smaller rolls.This can be quite the challenge. Put them in an old wipes container.

2. Pour above mixture over paper towels and let soak 5 minutes.3. Turn upside down and soak another 5 minutes.Caution - do not forget to cut the wipes in the opposite direction so they come easily out of the tub. Also, make sure to use these up in a timely manor otherwise, they can grow mold.

Elderberry Syrup by Amanda Kaake taken from Mountain Rose Herbs youtube.This is great for colds and flus.Ingredients:1/2 cup dried elderberries or 1 cup fresh berries. - found at health food stores or mountainroseherbs.com1 tablespoon freshly grated ginger5 whole cloves1 cinnamon stick2 cups water1 cup honey

Directions:1. Put berries, ginger, cloves, cinnamon stick and water in a pan.2. Cover and bring to a boil. Turn down to simmer and cook down till the liquid is reduced by 1/2. About 20-30 minutes.3. Pour all through a mesh type strainer. Push down berries with spoon to get all liquid out.4. Pour liquid into a container and mix in honey.5. Let cool at room temp. Put lid on and refrigerate.This should last up to 2 weeks. While sick, take up to a tablespoon per hour. To prevent, take 1 tablespoon per day.

Green Salve by Amanda Kaake taken from Shoshanna at The Bulk Herb StoreIngredients:coconut oildried comfrey - heals from inside outdried plantain - astringent - pulls out infection and takes pain awaygrapefruit seed extract (to preserve)

Directions:

1. Place coconut oil in crockpot and melt on warm or low. Never allow this to boil.2. Add in herbs making sure there's plenty of oil in the crackpot.3. Cook covered for 2-3 days.4. Strain well and pour in jar. Add a drop or so of grape seed extract. Cover and store in fridge to solidify.

For babies - calendula, comfrey and yarrow.Burn cream - blend in aloe vera gel - 1/3 gel to 2/3 salve.

All Purpose CleanerThis works good for cleaning the table and counters, washing windows, mopping the floor, cleaning the toilet, etc...

Ingredients:White distilled vinegarWater

Directions:1. Mix 1/2 part vinegar to one part water in spray bottle.2. As an added boost, add in

essential oils of lavender, tea tree, rosemary or citrus.

Carpet FreshenerIngredients:Corn StarchEssential oils if you'd like it smelling good.

Directions:1.Fill sugar shaker bottle with cornstarch. If you're using essential oils, sprinkle a few drops in and shake well till mixed.2.Sprinkle cornstarch on carpet and let sit for 15-20 minutes then vacuum.

Carpet Stain RemoverI've combined a couple things I saw online and changed some ratios.

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This actually got 4 year old stains off my carpet! Yippee!!!

Ingredients:Very warm waterShampooAll purpose cleaner with lavender essential oil

Directions:1. Use 3oz very warm water and 2 oz shampoo.2. Place in spray bottle and swirl till combined.3. Spray the shampoo mixture on carpet stains - not too much or it will be almost impossible to clean up. Let sit for 3 minutes (this is important).4. Scrub with a nice scrubbing brush, then spray with all purpose cleaner.5. Scrub again and then use a dry cloth to wipe away an excess soap/water.You may need to spray a couple more times with the all purpose cleaner to get the soap suds out. Just keep working it with a dry cloth.

Carpet Stain Remover #2 for stubborn stainsPlease remember to do a spot test for this. This of course will work well on white or cream colored carpets. I would not try it on anything dark unless you do it in an out of the way area. Give it at least 24 hours to see full results before moving to a bigger spot on the carpet.

Ingredients:Peroxide

Directions:Pour peroxide directly on stain and blot or rub out. I used this on grape juice and it was the ONLY thing that worked.

Dishwasher CleanerThis is best done once a month as a maintenance. However, I used my dishwasher for at least a year before I did this. It worked great!

Ingredients:

White distilled vinegar

Directions:1.Get a 1 cup measure and fill with vinegar.2.Place on bottom rack of dishwasher and run a hot, long cycle.

Drain CleanerIngredients:Baking SodaVinegar

Directions:1. Dump 1/2 cup baking soda down drain.2. Pour 1/2 cup vinegar down after baking soda.

This will clear most drains by itself. I had a very horribly bad clog in our sink. I waited till things started bubbling up into the sink and skimmed them out. I kept repeating pouring down baking soda, then vinegar and skimming things out till it stopped working - then I took a plunger and with 3 good plunges, my drain ran free.

Furniture PolishI have yet to use this one - I'm just waiting for mine to run out of what I currently have.

Ingredients:1/4 cup olive oil1/8 cup lemon juice

Directions:1. Put into glass jar with mister sprayer - you can find these at health food stores.2. Shake well to incorporate.

Laundry DetergentIngredients:1 bar fells naptha or castile soap grated2 cup borax2 cup washing soda

Directions:1. Mix together and keep in closed container.2. Use one tablespoon per load.This makes over 150 loads for around $4-5

Metal CleanerI have not used these but found it online. Let me know if any work for you:)

*Aluminum: using a soft cloth, clean with a solution of cream of tartar and water.*Brass or bronze: polish with a soft cloth dipped in lemon and baking-soda solution, or vinegar and salt solution.*Chrome: polish with baby oil, vinegar, http://www.blogger.com/img/blank.gifor aluminum foil shiny side out.*Copper: soak a cotton rag in a pot of boiling water with 1 tablespoon salt and 1 cup white vinegar. Apply to copper while hot; let cool, then wipe clean. For tougher jobs, sprinkle baking soda or lemon juice on a soft cloth, then wipe. For copper cookware, sprinkle a lemon wedge with salt, then scrub.*Gold: clean with toothpaste, or a paste of salt, vinegar, and flour.*Silver: line a pan with aluminum foil and fill with water; add a teaspoon each of baking soda and salt. Bring to a boil and immerse silver. Polish with soft cloth.*Stainless steel: clean with a cloth dampened with undiluted white vinegar, or olive oil. For stainless cookware, mix 4 tbs baking soda in 1 qt water, and apply using a soft cloth. Wipe dry using a clean cloth.

Mold and Mildew CleanerIngredients:White distilled vinegarEssential oils - Lavender or tea tree are best

Directions:1. Put vinegar full strength in a spray bottle.

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2. Add several drops of essential oil and swirl bottle together.3. Use full strength on affected area. There is no need to rinse.

Soft Scrub 1Ingredients:Baking SodaWater

Directions:1.Sprinkle area with baking soda and moisten with water or your vinegar/water solution.

Soft Scrub 2Ingredients:1/2 cup Baking SodaLiquid dish soap

Directions:1. Pour baking soda in bowl.2. Squeeze enough dish soap in to make a paste and stir.

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BEVERAGES AND SMOOTHIES

W H O L E S O M E R E C I P E S

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B l u e b e r r y - F r u i t - S m o o t h i e

Doesn’t this smoothie look delicious! You can have a great tasting beverage that’s also great for you. Read on to find out how.

BERRY SMOOTHIE

used to think that if it was a beverage, you weren’t really benefiting or having adverse effects from it. Boy was I

wrong! Your body will still use what you drink for energy, nutrients and more. Or, if you’re drinking the wrong thing it can have all kinds of adverse affects on your health. The body does need lots of water to function properly. I suggest finding the most healthy source of water you can and start with that. Even too much 100% juice can be bad for you if you’re not careful. So, be careful and watch what you drink.

As far as smoothies go, this is not only a fun beverage but it can be very healthy - especially if you use some of the great add-ins I have listed in the

below recipes. This is great to have for an afternoon snack or a morning pick me up.

There are many beverages you can make to really boost your health. Apple Cider Vinegar (ACV) tea is great for many ailments. You can add in some liquid chlorophyl to water to purify the blood, soothe a sick tummy or simply cleanse your body. Kefir is great for adding in good bacteria. By itself I don’t find it that tasty but when made into a smoothie it’s yummy!Enjoy!

Berries

Berries are high in antioxidants, are anti-inflammatory, and usually contain vitamin c among other nutrients and vitamins.

Kefir and Yogurt

Kefir is great for good intestinal health even for those who are normally lactose intolerant.

Raw Honey

Raw honey has great natural anti-bacterial properties. I have used it personally to help with seasonal allergies. It’s also very useful for stomach issues as well as morning sickness.

Liquid Chlorophyl

Liquid chlorophyl helps promote blood cleansing, liver cleansing, helps promote a strong immune system, strengthens cells and more. Nature’s Sunshine Products makes a great tasting liquid chlorophyl. Ask me how to order some.

Apple Cider Vinegar

Bragg ACV is by far the best on the market - I know, I’ve tried others. I can’t begin to tell you all the health benefits this can provide. Visit the Bragg site for more information.

Does what I drink really matter?

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Pedialyte Clone by Amanda KaakeIngredients:2 quarts water1 teaspoon baking soda7 teaspoons sugar1 (1/4 ounce) packet unsweetened Kool-Aid powdered drink mix (optional)1/2 teaspoon salt substitute (optional)

Directions:1. Mix all together well and store in the fridge for no more than 3 days.2. Make ice cubes or popsicles with

this.

Green Smoothies by Amanda Kaakecheck out rawfamily.com for more ideas Ingredients:Greens such as parsley, romaine, spinach, etc...Frozen bananawater

Directions:1.Blend all together - add in water to

desired consistency. It’s that simple. You can also add other frozen fruits along with the banana. In time you can get more and more creative. Have fun!

Iced Red Raspberry Leaf and Peppermint Tea by Amanda KaakeIngredients:4 parts red raspberry leaf1 part peppermint leafagave nectar (not the raw)water

Directions:1. Bring water to boil.2. Let tea leaves steep for 10 - 15 minutes.3. Take teas out and add in sweetener to taste.4. Pour in pitcher and chill.

For 2 quarts I use about 4 tablespoons red raspberry leaf and 1 tablespoon peppermint.

ACV Tea by Amanda KaakeThis is something you can take daily as a preventative or about 3 times a day when you’re sick. It’s best to hit this as soon as sickness first starts. This has helped us and others with colds, flu’s, laryngitis and more.To start use the smaller amount of acv and honey. Once a taste has developed for it, use the larger amounts in the same amount of water.

Ingredients:1-2 Tablespoons Bragg Apple Cider Vinegar (this is the best brand)1-2 Tablespoons raw local honey8 ounces hot waterDirections:1. Stir all ingredients together and sip slowly.

Fruit Smoothies 1 by Amanda KaakeIngredients:1 cup fresh fruit such as papaya, mango, strawberries, etc..1 cup frozen fruit such as berries, banana, peaches, etc...1/2 cup milk - raw, almond, rice, etc...1 tablespoon sweetener such as honey, agave or turbinado sugar (optional)

Fruit Smoothie 2 Ingredients:2 cups fresh or frozen fruit1/2 - 3/4 cup vanilla yogurt1/2 - 1 cup crushed ice

Fruit Smoothie 3Ingredients:2 cups fresh or frozen fruitwatera bit of ice if using fresh fruit

Directions:1. Blend all ingredients together. 2. To add more flavor or nutrition, try adding in some of the add-ins below.3. Feel free to adjust milks, yogurts and ice for your own desired texture.

Additions for smoothies:flax seed or ground flaxprotein powderroyal jellybee pollenacidophilus

brewer’s yeastcalcium powdervitamin c powderwheat brancoconut oil - unrefineddry milk powderjuice or juice concentratehoneyagave nectarturbinado sugar - sugar in the rawgreen tea - cooledraw cacao powdergingernut butters

Kefir Smoothies by Amanda KaakeThere are many articles online that tell how to make your own kefir. I would recommend purchasing kefir grains from bacteriapimp on ebay.com I’ve had great experience with them.

Ingredients for berry smoothies:frozen berry mixfrozen bananakefir

Ingredients for banana smoothie:frozen bananacinnamonkefir

Directions:1. Blend together kefir, fruit and other ingredients you choose to put in these smoothies. It’s all about personal taste so add as much or as little as you like. I’ve even added in some raw cacao to my berry smoothies.

Blueberry Smoothies by Beka MulderIngredients:1 cup frozen blueberries1 cup plain yogurtagave to taste

Directions:1. Put all in blender and blend away.2. Add milk to thin out if you need it.

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BREAKFASTW H O L E S O M E R E C I P E S

Y u m m y a n d f i l l i n g !

Breakfast burrito filling can be made up ahead of time and frozen. This makes for a quick breakfast meal on the go.

break the fast . . .

BREAKFAST BURRITO

recently took a webinar through Nature’s Sunshine. In it, the speaker said something

that made a lot of sense.

Eat breakfast like a king.

Lunch like a queen.

Dinner like a pauper.

Since you have gone all night while sleeping without food (fasting), your body has the largest amount of acid for the day. Eating a bigger meal in the morning vs. the evening is not only better for digestion, but is also better for keeping your blood sugar under

control during the day if you eat the right foods. You should always have some kind of protein for breakfast.

To the right hand side of the page you’ll find some great tips on eating a more healthy and beneficial breakfast. Make things up ahead of time. You’ll find some great ideas in the breakfast recipe section of this book.

So, why not start today! Eat better for a healthier you!

Tips

The Incredible Edible Egg

Hard boil for a quick breakfast

Scramble

Fry and make into a sandwich

Add in meat and cheese and pot into a tortilla shell.

MuffinsMake several dozen muffins ahead of time and freeze. You will not only have control over

the ingredients if they are homemade, but you will have a quick breakfast addition. Just pop in the microwave and warm for 15-60 seconds.

OatmealMake a raw soaked oatmeal the night before.

Make ahead warm oatmeal. When reheating just add a bit more water or milk.

To make oatmeal extra special add in some dates or dried cherries while cooking. Top with vanilla yogurt and fresh fruit for a yummy treat.

Eat breakfast like a king!

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Ellie’s Cherry Vanilla Oatmeal from the Food NetworkIngredients:1 3/4 cup water1 cup quick oats1/4 dried cherriespinch salt1/2 teaspoon vanilla2 tablespoons cherry jam

Directions:1. Bring all ingredients to boil.2. Turn down and simmer for a couple minutes.3. Add in vanilla and cherry jam.4. Serve with milk on top.

Baked Oatmeal by Jennifer DaggettIngredients:6 cups oats4 t baking powder1-2 t cinnamon1 teaspoon salt2 cups buttermilk, rice milk, soy milk, etc..4 eggs3/4 cup oil1 cup honey1 t. vanilla3 cups fresh fruit or frozen1 cup nuts

Directions:1. Mix all and spread into 9x13.2.Bake at 350 degrees for about 35

minutes. Cool and cut into squares.

Raw Oatmeal by Amanda KaakeIngredients:2 cups thick oats (old fashioned)2 cups apple juice or cider1 cup raw almonds1 cup goji berry (or other dried fruit)1 teaspoon cinnamon1 tablespoon organic vanilla yogurt (optional, this makes it not raw)

Directions:1. Mix all ingredients together in a bowl and refrigerate overnight.2.This can be saved in the fridge for

at least 4-5 days.

Steel Cut Oatmeal by Amanda KaakeRecipe courtesy Alton BrownIngredients:1 tablespoon butter1 cup steel cut oats3 cups boiling water1/2 cup whole milk1/2 cup plus 1 tablespoon low-fat buttermilk1 tablespoon brown sugar1/4 teaspoon cinnamon

Directions:1. In a large saucepan, melt the butter and add the oats. Stir for 2 minutes to toast. 2. Add the boiling water and reduce heat to a simmer. Keep at a low simmer for 25 minutes, without stirring.3. Combine the milk and half of the buttermilk with the oatmeal. Stir gently to combine and cook for an additional 10 minutes. 4. Spoon into a serving bowl and top with remaining buttermilk, raw sugar, and cinnamon.

Maple Granola by Shannon KahlerIngredients:7 cups oats1 cup coconut1 cup wheat germ1 cup almonds1 cup peanuts1 cup sunflower seeds1/2 tsp salt1 cup maple syrup3/4 cup oil1 tsp vanilla1 cup raisins1 cup dried cranberries1 cup dried apricots

Directions:1. Preheat oven to 250. Combine oats, coconut, wheat germ, nuts, seeds and salt in a very large bowl. 2. Mix well in a separate bowl, whisk together maple syrup, oil, and vanilla. 3. Pour the syrup mixture over dry mixture, stirring and tossing till everything is well combined. 4. Spread over 2 large baking sheets.

Bake for 2 hours, stirring mix after 1 hour. 5. Remove from oven and cool completely. Transfer to large bowl and stir in fruit. 6. Store in an airtight container at room temperature.

Sourdough Pancakes by Amanda Kaake Ingredients:1 cup sourdough starter1 1/2 cups warm water1 1/2 cups unbleached flour1 cup whole wheat flour1 egg2/3 cup milk1 teaspoon baking soda1 teaspoon salt2 tablespoons honey1 tablespoon coconut oil, melted1/2 - 1 teaspoon cinnamon

Directions:1. The night before you want to make

these, mix starter, water and flour. Cover and let sit overnight.

2. The next morning mix in the rest of the ingredients well and let sit 5 minutes.

3. Oil your griddle or pan with coconut (or choice oil) oil and cook.

We like to serve ours with maple syrup and cut up bananas on the top. Feel free to make extra and freezer for later use.

Homemade Granola by Pam taken from fortheloveofcooking-recipes.blogspot.com/

4 cups of oats1/2 cup of slivered almonds1/2 cup of walnuts, chopped1 cup coconut, shredded3 tbsp brown sugar3/4 tsp cinnamon1/2 tsp fresh nutmeg, grated1/2 tsp salt1/3 cup canola oil1/3 cup of honey1/3 cup of apple juice1/2 tsp vanilla1/4 cup of dried cranberries

Directions:1. Heat the oven to 350 degrees. Line a baking sheet with a silpat.2. In a large bowl, stir together the oats, nuts, coconut, brown sugar, cinnamon, nutmeg and salt. In another bowl, whisk together the oil, honey, apple juice and vanilla.3. Pour the liquid mixture over the oat mixture and stir with a wooden spoon until evenly coated. Spread granola onto the baking sheet. Place in the oven and bake, stirring every

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10 minutes for 30 minutes, or until golden brown. Remove from oven and let cool completely. Add the cranberries and mix thoroughly.4. Store cooled granola in an airtight container for up to 2 weeks. Enjoy.cookbook

Yogurt Parfaits by Amanda Kaake

Ingredients:vanilla flavored yogurt - we like Stoneyfield but fresh would be amazing!fresh or frozen fruithomemade granola

Directions:1. In pretty ice cream dish, layer yogurt, fruit and granola a couple times. Serve!

Breakfast Skillet by Amanda Kaake

I make this in the mornings because of the ease. I found I could make a Jimmy Dean copycat much cheaper that tastes better. I hope you enjoy this as much as I do!

Ingredients:

1lb cooked sausage, turkey sausage or a bit less cubed up ham

diced peppers

diced onions

frozen cubed hash brown potatoes

freezer bags or containers

Directions:

1.Take your 1 pound of cooked meat and divide into 3-4 bags or containers.

2.Next, add in desired amount of onion and peppers. I personally love a lot.

3.Throw in desired amount of frozen hash brown potatoes.

4.Seal containers/packages and freeze till ready to use.

5.When ready to use, put a bit of oil in a skillet. Pour in frozen mixture and cover with lid. Cook till heated through.

6.Either in the same pan or a separate skillet, cook 6-8 scrambled eggs. If you have done them separately, add them into the above mixture after they are fully cooked.

7.Serve topped with cheese.

We use the leftovers the next day to make breakfast burritos!

Crustless Quiche by Sandi Boothman

Ingredients:2 cups bread cubes3 T. butter1/8 t. nutmeg2 cups grated swiss1 cup chipped or chopped ham8 eggs1 1/2 cups milk

Directions:1. Put bread and butter into a 10 inch (or similar size) baking dish.2. Top with cheese, ham and nutmeg. 3. Blend together eggs and milk. Pour over the above and bake at 350 degrees for 35-40 minutes.

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BREADS AND GRAINSW H O L E S O M E R E C I P E S

h t t p : / / d i g i t a l g a l l e r y . n y p l . o r g /

This picture was taken from the New York Public Library’s digital section.

GEORGIAN BREAD SELLER

he USDA recommends that each adult get about 6 - 1 ounce servings of breads and

grains per day. One important thing to remember is that grains and whole grains are very different. Whole grains still have the entire grain kernel: the bran, germ and endosperm. This makes food containing whole grains much healthier than those without.

There are many benefits to adding whole grains into your diet. Some of the following are...

•reducing the risk of heart disease•reducing constipationWhole grains also provide some great minerals and nutrients such as..

•dietary fiber•b vitamins•iron•magnesium •selenium

Some people do not do well with grains but most people do very well by adding whole grains to their diet.

Oats

Varieties include oat groats, steel cut, rolled, quick cooking, instant and whole.

Wheat

General varieties include spring or winter, hard or soft, red or white.

Barley

Most common varieties include pearl and hulled. While pearl is the most widely used, the hulled is more nutritious.

Buckwheat

This grain seems to be a love or hate type of grain. In it’s toasted form it is known as kasha. Buckwheat is generally used in pancakes, muffins and biscuits.

Rye

Bread made from rye tends to be somewhat less dense. Rye is a great grain to add variety to diet.

Why Breads and grains?

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Whole Wheat Tortillas by Debi Robbins

Ingredients:2 cups whole wheat flour 1 tsp baking powder 1/2 tsp salt 2 T olive oil 1/2 cup warm tap water

Directions:1. Combine flour, baking powder and salt. 2. Add olive oil and stir until well combined. 3. Put in warm tap water 1 T at a time until dough can be gathered into a ball. Add more water if needed 1 T at a time. 4. Knead on floured surface 15-20 times. Let dough rest for 15 minutes.5. Divide dough into 10-12 equal portions and shape into balls. On floured surface roll out ball from center into a circle. 6. Cook on ungreased skillet over medium-high heat on each side about 30 seconds or until puffy. You can cook them longer until they are crisp like a big chip.

Number of Servings: 10Calories: 105.4Total Fat: 3.2 gCholesterol: 0.0 mgSodium: 165.3 mgTotal Carbs: 17.7 gDietary Fiber: 2.9 gProtein: 3.2 g

Whole Wheat Pizza Dough for the Bread Machine by Amanda Kaake

Ingredients:1 1/3 cups water2 tablespoons olive oil3/4 teaspoon salt2 cups all-purpose flour2 cups whole wheat flour2 teaspoons yeast

Directions:1. Add ingredients in the order given into the bread machine pan.2. Start dough cycle. (On my machine this takes 2 hours).3. Once the dough is done remove it from the pan onto a floured work surface.4. Roll dough to fit the shape of your pan. This recipe makes two 14 inch round pizzas.

5. Brush lightly with olive oil and add toppings. You can hold this dough, with just the olive oil, for a couple of hours in the fridge covered in plastic wrap.6. Bake in a preheated 450 degree oven for 10-12 minutes.

Mom’s Dinner Rolls by Pam fortheloveofcooking-recipes.blogspot.com

Ingredients:1 cup of water2 tbsp of butter, softened1 egg (hold under warm water before breaking it)3 1/4 cup of bread flour1/4 cup of sugar1 tsp salt3 tsp regular active dry yeast

Directions:1. Place all dough ingredients in the bread machine in the order listed. 2. 2. Select the dough cycle and press start. Once the bread machine stops (it was one and a half hours on my machine). 3. Grease a cookie sheet. 4. Divide dough into 15 pieces and shape each piece into a ball. Place 2 inches apart on cookie sheet. 5. Brush with butter then cover; let rise in a warm place 30 to 4o minutes or until doubled in size.6. Preheat oven to 375 degrees and bake 8-10 minutes or until golden brown. Enjoy.

Wholesome Homemade Honey Whole Wheat Bread by Amanda Kaake

Ingredients:2 envelopes yeast or 4 1/2 teaspoons4 cups water1/2 cup butter, softened1/4 cup molasses1/2 cup honey2 teaspoons salt6 cups whole wheat flour4 cups white flour

Directions:1. Dissolve yeast in warm water.2. In a large bowl, combine butter, molasses, honey and salt and mix well.3. Add yeast mixture and then gradually add flours.

4. Turn onto floured surface and knead until smooth.5. Place in buttered bowl and let rise until double.6. Punch down and let rest for a few minutes.7. Divide dough into 4 parts and shape into loaves.8. Place in 4 greased pans and let rise for about an hour.9. Bake at 375* for 35 to 40 minutes.

Heavenly Whole Wheat Potato Bread by Amanda Kaake

Ingredients:1 1/8 cup warm water4 Tablespoons butter cut into pieces2 cups whole wheat flour1 cup unbleached flour (not white whole wheat)1 1/2 teaspoons salt3 Tablespoons sugar (honey or agave)1/4 cup dry instant potato flakes1 1/2 teaspoons yeast

Place all ingredients in bread machine in the order listed. Set for a basic bread. This makes a 1 1/2 pound loaf size.

My Best Banana Bread by Jennifer Dugan taken from Hillbillyhousewife.com

Ingredients:3 ripe bananas, mashed (about 1 cup)1 cup sugar1/4 cup melted margarine or corn oil grated peel of one orange (optional)3/4 cup orange juice1/2 teaspoon salt3 teaspoons baking powder(1 tablespoon)2-1/2 cups unbleached white flour or whole wheat flour1 cup chopped nuts (optional)

Directions:1. Mash the bananas in a big bowl. 2. Add the sugar and margarine or oil. 3. Mix every thing together until it is smooth and satiny. 4. Next, shred the orange peel with a cheese grater. Try to get mostly the orange colored peel and not too

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much of the white or cream colored part. Put the orange peel into the bowl with the banana mixture. 5. Squeeze the orange into a measuring cup. Add additional juice or water or milk to make up 3/4-cup. Pour this in with the banana mixture. Beat till is good and smooth. 6. Add the salt and baking powder. Mix then add the flour. Add a little more water or milk if you think you need it 7. Add nuts. . 8. Turn the batter into a well-oiled 9" by 5" loaf pan, or two 8" by 4" loaf pans. 9. Bake at 350° for a whole hour. If you are using the smaller loaf pans, check it after 45 minutes. It cooks a little faster in the smaller pans. The loaf should be brown, crusty and fragrant when it is done. Done when knife comes out clean. 10. Remove from the pan(s) and cool. 11.To store it, double wrap it, first in

plastic wrap, and then in tin foil. 1/2 teaspoon salt

Whole Wheat, Oatmeal and Raisin Muffins by Amanda KaakeIngredients:1 cup whole wheat flour (about 4 3/4 ounces)1/4 cup sugar1/4 cup brown sugar, packed1- 2 tablespoons flax meal2 tablespoons wheat bran (optional)1 1/2 teaspoons baking soda1 teaspoon ground cinnamon1/2 teaspoon salt1 1/2 cups quick-cooking oats2/3 cup pitted dates, chopped1/3 cup raisins1 cup low-fat buttermilk1/4 cup canola (I use coconut oil)1 teaspoon vanilla extract1 large egg, lightly beaten1/2 cup boiling watercooking spray

Directions:1. Lightly spoon flour into a dry measuring cup; level with a knife.2. Combine flour and next 7 ingredients (through salt) in a large bowl, stirring with a whisk.3. Stir in oats, dates, raisins, and cranberries. Make a well in center of mixture.

4. Combine buttermilk, oil, vanilla, and egg; add to flour mixture, stirring just until moist.5. Stir in boiling water. Let batter stand 15 minutes.6. Preheat oven to 375°.7. Spoon batter into 12 muffin cups coated with cooking spray.8. Bake at 375° for 20 minutes or until muffins spring back when touched lightly in center.9. Remove muffins from pans

immediately; place on a wire rack.

Totally From Scratch Biscuits by Jennifer DuganIngredients:1 1/4 cups self-rising flour 3/4 cup cake flour 1 tablespoon sugar 3/4 teaspoon baking powder 1/2 teaspoon salt 1/8 teaspoon baking soda 4 tablespoons (1/2 stick) cold unsalted butter cut into pieces1 1/4 cups heavy cream 1/4 cup all-purpose flour 2 tablespoons melted unsalted butter Directions:1. Preheat the oven to 475 degrees F and position the rack in the center of the oven. 2. Into a medium bowl, sift together the self-rising flour, cake flour, sugar, baking powder, salt, and baking soda. Using your fingers or a pastry cutter, work the cold butter into the flour until the mixture resembles coarse crumbs. Add the heavy cream and, using your hands or a rubber spatula, stir just until the cream and flour come together to form a moist dough, being careful not to over mix! 3. Sprinkle some of the all-purpose flour on a flat surface and place the dough on top of the flour. Using your hands, pat the dough into a 1/2-inch thick disk about 8 inches in diameter. 4. Using a 3-inch round cutter dipped in some of the remaining all-purpose flour, cut out rounds and place on an ungreased baking sheet. (Be sure to press straight downward when cutting the dough – a twisting motion will prevent the dough from rising.) Re-form the scraps of dough in order to make 8 biscuits. 5. Using a pastry brush, brush the tops with the melted butter and bake until golden brown, 10 to 12 minutes.

6. Remove from the oven and cool briefly before serving. Yield: 8 (3-inch) biscuits

Pizza Dough by Matt Kaake taken from Cook's CountryIngredients:1/2 cup olive oil3/4 cup milk plus two tablespoons - warmed to 110 degrees2 1/3 cup flour1 package yeast or 2 1/4 teaspoons1/2 teaspoon salt

Directions:1. To make the dough: Adjust oven rack to lowest position and heat oven to 200 degrees. When oven reaches 200 degrees, turn it off. Lightly grease large bowl with cooking spray. Coat each of two 9-inch cake pans with 3 tablespoons oil.2. Mix milk, sugar, and remaining 2 tablespoons oil in measuring cup. Mix flour, yeast, and salt in standing mixer fitted with dough hook. Turn machine to low and slowly add milk mixture. After dough comes together, increase speed to medium-low and mix until dough is shiny and smooth, about 5 minutes. Turn dough onto lightly floured counter, gently shape into ball, and place in greased bowl. Cover with plastic wrap and place in warm oven until doubled in size, about 30 minutes.3. To shape and top the dough: Transfer dough to lightly floured counter, divide in half, and lightly roll each half into ball. Working with 1 dough ball at a time, roll and shape dough into 9 1/2-inch round and press into oiled pan. Cover with plastic wrap and set in warm spot (not in oven) until puffy and slightly risen, about 20 minutes. Meanwhile, heat oven to 400 degrees.4. Roll out or press into a pie pan or spring form pan. Top and bake till done.

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Banana Tofu Muffins by Amanda KaakeI came up with this recipe by seriously modifying another and hoping this would fit the bill. It sure did! These remind me of the Tofu Banana muffins from Whole Foods. I hope you enjoy them as much as we do.

Ingredients:1 1/2 cups whole wheat flour1/2 cup oats1/4 cup cocoa powder1 teaspoon baking powder1/2 teaspoon salt1 teaspoon cinnamon1 egg2 very ripe bananas3/4 cup honey1/4 cup maple syrup4-6oz firm tofu1/4 cup melted coconut oil1/2 cup walnuts, chopped1/2 - 3/4 cup raisins

Directions:1. Blend all wet ingredients (including

tofu) in food processor.2. Add in all dry ingredients with the

exception of the walnuts and raisins. Blend till just combined.

3. Fold in walnuts and raisins.4. Put in muffin lined pan. I got 15

muffins, a friend of mine got 24.5. Bake at 350 degrees for 20-24

minutes or till a knife inserted comes out clean.

I do need to add, I purchased some organic raisins. They were the best, largest raisins I’ve ever had. I’d encourage you to make sure to purchase organic for this recipe.

Sourdough Bread by Amanda KaakeBefore I post the recipe, here’s the link for learning how to make your own wild yeast sourdough starter. http://www.thefreshloaf.com/node/233

Ingredients:2 cups water6-8 cups flour1 cup sourdough starter (unproofed)2 teaspoons salt2 teaspoons sugar, rapadura or other

Directions:

1. In large bowl, combine water, sourdough starter and 4 cups flour.

2. Mix well and cover with plastic wrap in a warm place for 8-12 hours.

3. The next day stir in salt, sugar and add flour 1/2 to 1 cup at a time to make a very stiff dough.

4. Knead till smooth.5. Cover and let rise 2 to 2 1/2 hours.6. Punch down and divide in half.7. Knead till smooth and form into

rounds. Place on a greased baking sheet or baking stone and cover lightly. Let rest till doubled and puffy 1 - 2 hours.

8. Heat oven to 400 degrees.9. Carefully place a small pan of hot

water on the bottom rack of the oven.

10.Cut two slashes across the top of each loaf with a very sharp knife.

11.Bake for 30-35 minutes. Loaves should be golden in color and should sound hollow when tapped on the bottom.

12.Allow to cool for 2 hours to develop the sourdough flavor.

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DESSERTSW H O L E S O M E R E C I P E S

p i c t u r e t a k e n f r o m h e r e

Now you really can have your cake and eat it too. Enjoy fun and healthy dessert recipes without all the guilt.

CARROT CAKE

here are so many different dessert recipes out there that are not only healthy/healthier,

but taste delicious as well. From raw to cooked desserts, my friends and I will show you how to make your cake and eat it too!

I will be honest, I’ve had a hard time finding recipes that tasted good while being healthier. My two favorites so far are Tonya’s Raw Balls and the Carrot Cake that was handed down from my herbalist who had gotten it from a woman named Sherry. Sherry, if you’re out there and reading this, THANK YOU for the amazing recipe! I made this for a women’s event a

couple years ago and it was a huge hit. No one could believe that it was healthier. That’s exactly what I’m going for!

Check out the information on the side bar to help assist you in finding just the right ingredients to tweak recipes you already have or make up a new recipe of your own. Life is too short to go without dessert!

Dates

This little gem is so crazy sweet! By blending them up very fine into a paste you can easily use them as a sweetener in a recipe. By leaving little pieces you can add them to cookies and more.

Nuts

You would not believe the kind of flavor you can add to a recipe by adding raw or toasted nuts. Divine!

Raw Cacao

This is a dream come true for me! Raw cacao has so many amazing health benefits. It’s VERY high in antioxidants among many

other things. Best part - it’s chocolate! I have used this in raw balls, smoothies and in place of cocoa in recipes. Forget about using carob powder - reach for raw cacao instead.

Fruit

Never underestimate the power of fruit. Fruit is generally sweet all by itself. By making yummy fruit smoothies, fruit parfaits and more, you can have a scrumptious dessert that is healthy for you. Don’t forget dried fruits either. They can really add a nice addition to baked goods. Just a bit of dried fruit goes a long way.

Great ingredients for desserts

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Tonya’s Raw Balls/Bars by Tonya PrimIngredients:1 cup cashews1 almonds1 cup dates1/2 cup raw cacao powder

Directions:1.Grind the nuts till fine.2. Keep food processor running and add in dates and cacao.3. Drizzle in a bit of water if it starts to clump together.4. Put into loaf pan and cut or roll into balls. 5. Store in fridge.

Carrot Cake by Amanda KaakeRecipe from Sherry SliderIngredients:3/4c oil1 c honey2 eggs2 tsp vanilla1 c crushed pineapple (including juice)2 c flour2 tsp baking soda1 tsp salt2 tsp cinnamon2 c raw shredded carrots2/3 c chopped nuts1 c shredded coconut3/4c raisins (I omit)8 ounces cream cheeseadditional honeyadditional vanilla Directions:1. Beat oil, honey, eggs, vanilla. 2. Stir in pineapple. 3. Add dry ingredients that are already mixed. 4. Stir in carrots, nuts, coconut, and raisins. 5. Oil pan, bake at 350* for 30-40 minutes. Use 9 x 13 pan.6. Icing: Mix honey w/ 8 oz cream cheese and vanilla.

Haystack Cookies by Ruth Dec

Ingredients:2/3 cup peanut butter2/3 cup honey2/3 cup cold water

1 teaspoon salt2/3 cup flour2/3 cup quick oats4 cups flaked coconut1 cup nuts, chopped2 cups dates, chopped

Directions:1. Mix together pb, honey and water. 2. To this mixture add in salt, flour, and oats. 3. Next stir in rest of ingredients.4. Using a tablespoon, form balls, pressing each ball together lightly.5. Place each ball onto sprayed

cookie sheet. Bake at 350 for approximately 20 minutes.

Ruth’s Peanut No bakes Cookies by Ruth DecIngredients:2-3 Cups Heart to Heart (Kashi)10 oz pkg Sun spire peanut butter chips3/4 cup peanut butter1 tea vanilla

DIrections:1. Heat peanut butter chips on stove till they start to melt.2. Take off and add peanut butter and vanilla. (If it is to thick add a little water)3. Mix in Heart to Heart. If you want you can add mini choc.chips or raisins etc. 4. drop on wax paper and refrigerate

until cooled.

No Bake Chocolate Cookies by Amy HarmonIngredients:2 cups rolled oats1 cup walnuts1/2 cup raw cacao powder3/4 cup maple syrup or agave nectar

Directions:1. Place all ingredients in food

processor and blend until mixed.2. Drop by spoonfulls onto teflex

dehydrator sheets or baking sheet.3. Dehydrate for several hours at 105

degrees or in oven on lowest setting (not sure for how long).

4. Makes about 50 small cookies. 5. Store in the refrigerator. Cookies

also freeze well.

Honey Cookies/Bars by Jennifer DuganIngredients:1/2 c. margarine or butter, softened1/2 c. packed brown sugar1/2 c. honey1 egg1 1/2 c. flour1/2 t. baking soda1/2 t. salt1/2 t. cinnamon

Directions:1. Heat oven to 375. 2. Beat margarine, sugar, honey and egg in med bowl. Scraping bowl constantly, until smooth. 3. Stir in remaining ingredients. 4. Drop by teaspoonfuls onto ungreased cookie sheet. Bake until set and light brown around the edges, 7-9 minutes. Do not over cook 5. Let stand for 3 to 5 minutes before removing from sheet with a metal spatula. 6. Makes 36 cookies. Sprinkle with Cinn-sugar after removing them from over.Honey Bran cookies: stir 1 cup of shredded bran cereal into batter.Honey Bars: double recipe and bake in a 9x13 pan for aprox. 25 min.

Baked Apples by Amanda KaakeIngredients:8 large Rome apples, washed & cored1/3 cup granola cereal - I didn't use this with mine.1/3 cup raisins1/3 cup slivered almond1/2 teaspoon cinnamon1/2 teaspoon nutmeg1 fresh lemon rind, grated2 tablespoons lemon juice1/2 cup honey1 cup apple juice or cider4 tablespoons butterwhipping cream, chilled or softly whipped

Directions1.Peel off one strip around the center of each apple.2.Slice a thin piece off the bottom of each and place them almost touching in an oven proof dish.

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3.Combine the granola,raisins, nuts,cinnamon nutmeg and lemon peel.4.Toss to mix well.5.Divide the filling among the centers of the apples, pack the filling down lightly.6.In a saucepan combine the lemon juice, honey, apple juice& butter.7.Bring to a bubbly simmer about 5 minutes.8.Pour over the apples.9.Cover with foil and bake 350F degrees for 30 minutes.10.Uncover the apples and continue baking for about another 30 minutes, basting frequently with the juice.11.Cool to almost room temp serve with the cream.

Slow Cooker Rice Pudding by Jeannie ZuckIngredients:3 cups cooked rice1 can sweetened condensed milk1 can evaporated milk1 T vanilla1 tsp cinnamon1/2-3/4 cup raisins.

Directions:1. Mix all together and pour into slow cooker that has been sprayed with oil. 2. Cook on low 3 - 4 hours. 3. Stir every so often if you don't like a little browning on top. Can use low fat milks.

Cherry Date-Nut Balls by Amanda Kaake taken from blog.fatfreevegan.comIngredients:3/4 cup nuts (almonds and walnuts)1 tbsp. ground flax seeds4 large Medjool dates, pitted (about 1/3 cup)1/3 cup dried cherriesflaked coconut (optional)

Directions:1.Grind the nuts in a food processor

until they are coarsely chopped. Add the flax seeds, and pulse to incorporate.

2.Add the dates and cherries, and process until everything is completely chopped and combined. Pinch a little of the

mixture together to see if it sticks together or falls apart. If it's too sticky, add more nuts. If it won't form a ball, add more dates or cherries.

3.Form into balls about the width of a quarter. If you want, you can roll them in coconut that has been powdered (as much as possible) in the food processor.

4.Makes about 16.You can store these (if you can resist eating them) at room temperature for a couple of days or in the refrigerator for a week or more.

Popsicles 1 by Amanda KaakeIngredients:Vanilla or plain yogurtFresh or frozen fruitHoney or agave

Directions:1. Put all ingredients in blender. 2. Taste after all blended to see

what you need to add - sweetener, more yogurt, etc...

3. Freeze till set.

Popsicles 2Ingredients:Fruit juice

Directions:1. Put your own blend of fruit juice in

popsicle molds and freeze.

Frozen Banana Pops by Amanda KaakeIngredients:Bananas Popsicle sticks

Directions:1. Cut banana’s in half crosswise,

not lengthwise.2. Place each half of banana

carefully on a popsicle stick.3. If you’d like, you can dip each

banana in vanilla yogurt or nut butter.

4. Next, roll in nuts, crushed cereal or granola.

5. Freeze for a couple hours or till bananas are a bit hard.

6. You may want to put these in a container with lid while freezing

so they don’t get freeze burnt or worse yet - taste like the freezer.

Carob Pudding by Denise Manzagol

Ingredients:

1/3 cup honey

2 cups milk, divided

3 tablespoons cornstarch

2 eggs, beaten

1 teaspoon vanilla

1/4 cup carob powder

3-4 tablespoons hot water

Directions:

1. Bring honey and 1 1/2 cups milk to a simmer in a heavy saucepan over low heat.

2. Blend remaining milk and cornstarch in bowl. Stir into hot mixture.

3. Cook for 2-3 minutes or till thickened, stirring constantly.

4. Remove about 1/2 of hot mixture and add to beaten eggs in a separate bowl.

5. Stir eggs into hot mixture.

6. Cook over low heat for 1 minute, stirring constantly; remove from heat. Stir in vanilla.

7. Mix 1/4 cup carob powder and 3-4 tablespoons of hot water. Stir into finished pudding.

Serve warm or chilled. This serves 4.

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Chocolate Chip Cookies by Darcy Mazza

Mix together: 1/2 C. softened butter 1 C. sucanant

Then add in and mix: 1 egg 1 tsp. vanilla

Blend dry ingredients in a separate bowl; add to liquid ingredients and mix together: 1 3/4 C. Soft White (Wheat) Organic Freshly Milled Flour (from wheat berries) 1/2 tsp. baking soda 1/2 tsp. salt Mix in to blend well: 3/4 C. rolled oats 1/2 C. Chocolate Chips Drop by tablespoons onto cookie sheet or baking stone. Bake 8-10 minutes at 350 degrees. Makes about 2 dozen cookies.

Harvest Apple Cookies by Amy Harmon Ingredients:1 cup pecans 1 cup almonds 2 tablespoons cinnamon 1/2 to 1 cup date paste 3/4 cup raisins 2 cups dried apples 1/4 cup maple Directions:1. Process nuts & cinnamon in food processor until nuts in small pieces. 2. Add date paste & process until moist & crumbly. 3. Add raisins & process. 4. Add apples & process. 5. Add syrup & process just until sticky. 6. Shape into bite sized cookies & place on dehydrator tray or baking sheet. 7. Dehydrate at 105 degrees for a few hours or bake in oven on lowest setting (not sure of the time). 8. Store in refrigerator. Cookies

freeze well.

Cherry Cookies by Amy HarmonIngredients:2 cup almonds1/2 to 1 cup date paste1 cup dried, tart, unsweetened cherries2 tablespoons agave nectar

Directions:1. Process almonds in food processor until small pieces. 2. Add date paste & process until mixture is moist & crumbly. 3. Add cherries & process. 4. Add agave & process just until mixture sticks together. 5. Form into bite sized cookie shapes & place on dehydrator tray or baking sheet. 6. Dehydrate for a few hours at 105 degrees or in oven on lowest setting (not sure of the time). 7. Keep in refrigerator. Cookies freeze well.

Lentil Cookies by Steve FullerIngredients:2 cups whole wheat pastry flour1 teaspoon baking powder1 teaspoon salt1 1/2 teaspoons ground cinnamon1/2 teaspoon ground allspice1 cup can juice crystals (or sucanat,etc...)3/4 cup unsalted butter, room temp1 egg2 teaspoons vanilla extract1 1/2 cups lentil puree, recipe follows1 cup rolled oats1 cup dried fruit - I use cranberries1 cup unsweetened dried, shredded coconut

Directions:1. Preheat oven to 375 degrees.2. In a medium bowl, combine the flour, baking powder, salt, cinnamon and allspice.3. In the bowl of a stand-mixer with a whisk attachment, cream together the sugar and butter on medium speed.4. Add the egg and mix until just incorporated.5. Add the vanilla and lentil puree and mix until combined.6. Add the flour mixture and blend on low speed until just combined.7. Remove the bowl from the mixer and stir in the oats, dried fruit and coconut.

8. Form the dough into balls about 2 teaspoons in size and place on a baking sheet with parchment paper, leaving about 1-inch of room in between.9. Bake for 15 to 17 minutes: until just turning brown around the edges.

Lentil Puree Ingredients:4 ounces or about 2/3 cups lentils2 cups water

Lentil Directions:1. In a small pot over medium heat, combine the lentils and the water.2. Bring to a simmer, cover, and simmer for 30 to 40 minutes, or until lentils are tender.3. Remove from the heat and puree.4. Let cool.

Yield: 1 1/2 cups lentil puree

The puree may be stored in refrigerator for 3-4 days or freeze 2-3 months.

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MAIN DISHESW H O L E S O M E R E C I P E S

P i c t u r e c r e d i t t o a m b e r d a w n

You can find this recipe in the meat section of this cookbook. I thought it was lovely and just had to post it here.

SPINACH AND FETA STUFFED CHICKEN

rom one night to the next the first thing my husband asks is “What’s for dinner?”

For those nights we are busy or I’ve had a long day, a casserole always makes things a bit easier. I prep everything for dinner while I’m making the kids lunch. When it’s about an hour from dinner time, I just get in the fridge, take out the casserole and pop it in the oven. Crock pot meals are also fit the bill in cases like these.

Summer months are my favorite! Not only is the weather nice but it’s grilling season! My husband is a mad chef at the grill. The thing that makes me

almost as excited about the yummy tasting food is that I don’t have to worry about clean up.

Something that has saved me time and again is after dinner family clean up. We all pitch in to help clear off the table and do the dishes. Well, everyone but my 6 month old. My 3 1/2 year old is found bringing dishes from the table to the sink. Remember, help each other out! It can save a lot of time and frustration.

Dinner TipsPick up a rotisserie chicken for a quick casserole or main dish salad meal.

My father makes the best grilled italian chicken ever. His secret; beat that chicken to a pulp with that italian dressing and chicken in a large freezer bag.

Most people eat much more meat than they need to. This is also hard on the digestive track. To save money and digestion issues, try eating meat that is about the size of a deck of cards.

Want to live much healthier without having to worry about changing much? Along with exercise, start by adding in lots of veggies at dinner. Your plate should be filled with two thirds veggies. These can be cooked, raw or a combination of both. No, deep fried fries and ketchup does not count.

Set the table. We all know how important family dinner time is. Let’s take it a step further. Take the time to make your dinner table look pretty. Even if you’re on a budget, table linens can be found at a big discount during the after holiday sales or at resale shops. I found a lovely centerpiece at my Goodwill store for only $1.99. You’ll not only save money by using cloth napkins, you’ll make your family feel special too. A big thanks to my sister-in-law, Beka for teaching me this!

Last but not least, enjoy your food! Yes we need to eat to sustain ourselves but there’s nothing wrong in enjoying it either.

Main dishes

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Weekly Events

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Deb's Chicken Tacos by Deb on amomshideout.comIngredients:1 can diced tomatoes and chilis1 package taco seasoningchickentaco shellstoppings - cheese, lettuce, sour cream,etc...

Directions:put chicken, taco seasoning and canned tomatoes and chilis (do not drain) in crockpot. Cook till chicken is done and shred. Put back in crockpot for a few minutes on low or warm till you get your toppings ready.

Peanut Sauce Vegetable Stir Fry with Tofu by Beka MulderIngredients:1 tablespoon oil1 small head broccoli, chopped1 small red bell pepper, chopped5 medium mushrooms, sliced1 (12-14 ounce) package extra firm tofu, cubed1/2 cup hot water1 tablespoon vinegar2 tablespoons soy sauce1/2 cup peanut buttercayenne pepper, to taste3 cups cooked rice

Directions:1. In a small bowl, combine peanut butter, hot water, vinegar, soy sauce, and cayenne pepper. (Don't worry if sauce is not entirely blended; heat will melt the peanut butter into a smooth texture when added to wok).2. Heat oil in large skillet or wok over medium-high heat. Sauté broccoli, pepper, mushrooms, and tofu for 5 minutes.3. Pour peanut sauce over vegetable-tofu mix. Simmer for 3-5 minutes, or until vegetables are tender and crisp.4. Serve over rice, and enjoy!

Veggie Calzones by Beka MulderIngredients:

3/4 cup sliced fresh mushrooms3/4 cup halved and thinly sliced zucchini1/2 cup sweet red pepper, chopped1/4 cup sliced green onion1/4 teaspoon garlic salt1/4 teaspoon dried basil1 (10 ounce) can refrigerated prepared pizza crust1 cup low fat mozzarella cheese1 egg white, beaten Directions:1. Heat oven to 425 degrees.2. Spray cookie sheet with non-stick cooking spray.3. In bowl, combine mushrooms, zucchini, pepper and onions. Sprinkle with garlic salt and basil and mix well.4. Unroll dough and place on cookie sheet. Roll into a 14 inch square and cut into 4 pieces.5. Place 1/4 cup of cheese on each square and spread to within 1/2 inch of edge.6. Top each with 1/4 of vegetable mixture.7. Fold dough over in half and press edges with fork to seal.8. Brush each pastry with egg white. Cut 2 or 3 slits in top of each pastry to allow steam to escape.9. Bake at 425 degrees for 12-15 minutes or until golden brown.

Chicken Fajitas by Jennifer DuganIngredients:1 tablespoon vegetable oil1 large onion, sliced2 green peppers, sliced into skinny strips1/4 cup salsa, or several shots hot pepper sauce3/4 cup tomato juice2 cups cooked chopped chickenGoodly Dash Pepper1/4 to 1/2 teaspoon salt8 small flour totillas1 cup shredded cheese (I like a Colby and Monterey Jack blend, but Cheddar works just fine)

Directions:1. Heat the oil in a large skillet. 2. Add the onions and peppers. Saute until the vegetables begin to become a little tender and the onions become translucent, or see-through.

2. Add the salsa, tomato juice, chicken, pepper and salt. Stir it all up and let the tomato juice simmer a little bit. The chicken will absorb the tomato product, and the whole mixture will take on a juicy filling-like texture. 3. Heat the tortillas by wrapping them in tin foil and placing them in the oven for about 15 minutes at 400°. 4. Spoon the fajita filling onto the tortillas and top with 2 tablespoons of cheese. Fold in half and serve hot.

Fragrant Moroccan Beef, Date, Honey and Prune Tagine by MelanieIngredients:3 lbs organic beef, trimmed of fat & cubed ( I used a minute roast so I think any kind of meat would work)1 tablespoon olive oil1 lb onion, peeled & quartered4-6 garlic cloves, peeled & chopped finely1 lb carrot, peeled & cut into chunks9 or 14 oz canned tomatoes4 ounces dates, pitted but kept whole6 ounces prunes, pitted but kept whole2 tablespoons honey1/2 pint beef stock1 Cinnamon stick6 teaspoons Ras El Hanout spice mix (or 2 teaspoons Cumin powder, 2 teaspoons Coriander powder, 1 teaspoon Ginger and 1 teaspoon Turmeric)salt & pepper2 ounces toasted sliced almonds (I didn't have this so left it out)2 tablespoons fresh Coriander, chopped (I didn't have this so left it out) They are just garnish anyway.

Directions:1. Par-boil the carrots in boiling water for about 3 -5 minutes.2. Preheat the electric Tagine or crock pot to High.3. Heat up half of the olive oil in a large frying pan and quickly brown the onion quarters over a fairly high heat until charred & colored well. Tip them into the crock pot.4. Add the chopped garlic & par-boiled carrots to the onions in the crock pot.5. Make up 1/2 pint of stock with a beef stock cube. Add the honey to

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the the stock & ALL the dried spices. Tip the honey & spiced stock into the crock pot & mix well. Add the cinnamon stick.6. Add the canned tomatoes, dates & prunes to the crock pot - mix well.7. Heat up the remaining olive oil and brown the beef cubes in small batches to sear & seal them. As you finish browning them, add the beef to the crock pot.8. When you have finished browning all the beef, give the whole mixture a good stir & season with salt & pepper.9. Cook on high for between 6 & 10 hours depending on your crock pot's wattage & settings.10. Serve the beef tagine with fluffy couscous and garnish with the chopped fresh coriander & toasted flaked almonds. It also works well with rice too.11. Watch out for the cinnamon stick! We sometimes award the lucky winner of the cinnamon stick with an extra glass of wine!12. You can use dates & prunes which have not been pitted, they do tend to hold their shape better too, just warn your guests that they must look out for the stones.

Chicken with Black Beans and Rice by Beka MulderIngredients:3 tablespoons olive oil1 pinch crushed red pepper flakes1 large onion4-5 cloves garlic, chopped4 boneless, skinless chicken breast, cut into strips2 teaspoons oregano, separated2 teaspoons cumin, separated2 (16 ounce) cans black beans, undrained1 (4 ounce) jar sliced pimentossalt and pepper3 tablespoons balsamic vinegar3 cups chicken broth1 1/2 cup white rice

Directions:1. In a large pan, heat olive oil and add red pepper flakes. 2. Add onion and garlic and cook till onion is tender.3. Increase heat and add chicken stirring till cooked.

4. Lower heat to medium and add 1 teaspoon oregano, cumin and simmer 1 minute.5. Add black beans, pimentos, remaining spices and balsamic vinegar.6. Blend and simmer uncovered for 30 minutes - season more if needed.7. While beans are simmering, bring broth to a boil in a pan and add rice.8. Lower heat to a simmer, cover and cook 20 ins. or till rice is fluffy. 9. Serve bean mixture over rice.

Harvest Pot Pie by Beka MulderIngredients:2 bunches swiss chard (red is ok)2 tbsp olive oil2 med. sized carrots, sliced1 small onion, diced1 package ground turkey (20 oz)1/2 tsp dried thyme1 can low sodium chicken broth (I used regular bouillon)2 tbsp cornstarch2 tbsp dijon mustard1/2 tsp salt1/4 tsp ground black pepper1 sheet frozen puff pastry, thawed

Directions:1) Heat oven to 400 degrees. Coat a 2 qt baking dish with cooking spray. Rinse chard well. Trim stems, then separate at base of leaves. Cut into 1/2 inch pieces; set aside. Chop leaves.2) Place half the leaves in a large non-stick skillet. Cover and cook over med heat for 3 minutes until wilted. Transfer to a bowl. Repeat with remaining chard leaves. (I don't know if it made a difference, but I didn't cover my skillet.)3) Add oil to same skillet; stir in onion, chard stems and carrots; cook 5 minutes. Stir in turkey and thyme, breaking apart with a spoon. Cook 7 minutes, until carrots are tender. Stir in wilted leaves; increase heat to med-high.4) In bowl, blend broth, cornstarch, mustard, salt and pepper. Add to skillet; bring to a simmer. Simmer 3 minutes, until thickened and clear. Transfer to prepared dish; top with puff pastry. Cut a few holes to vent. Bake at 400 for 25 minutes until

browned. Cool 15 minutes before serving.

Baked Spaghetti by Amanda Kaake

Ingredients:cooked spaghetti, drained1 can pasta sauce (I like traditional or roasted garlic)1lb ground beef browned and drained2 cups mozzarella cheese

Directions:1. Mix together noodles, canned sauce and meat. 2. Pour into a greased 13x9 baking dish.3. Top with cheese and bake at 350 degrees for about 25 minutes.You will be surprised at how just doing this changes the flavor of something so simple.

Creamed Peas and Tuna on Toast by Amanda Kaake

Ingredients:1 can drained green peas2 cans drained water packed tuna fish1 small diced onion1/2 cup butter1/2 cup flour2 cups milkpeppertoast

Directions:1. Put butter and onions in pan. Cook till onions are just translucent.2. Add in the butter and stir over medium/low heat for about 3-5 minutes.3. Add in milk with a whisk and stir constantly till desired thickness. You may need to add more milk. 4. Pour in the drained peas drained tuna and pepper to taste. Stir in with spoon.5. Serve over toast. We sometimes add in garlic powder or seasoned salt.

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Curry Coconut Chicken by Eva Bush

Serves 3-4

Ingredients:2 large chicken breasts cut into bite sized chunksbroccoli florets & sliced carrots or any other veggies 1 1/2 tablespoons coconut or canola oil4 teaspoons curry powder, or to taste.1 onion chopped2-3 cloves garlic, minced1/2 (14 ounce) can unsweetened coconut milk1/2 (14.5 ounce) can stewed, diced tomatoes, or fresh tomatoes1/2 (8 ounce) can tomato sauce or 1-2 Tbsp tomato paste1-2 packets Truvia (could use honey, sugar or no sweetener if preferred)salt and pepper to tasteRed pepper flakes or cayenne pepper to taste.

Directions:1. Season chicken with salt and pepper.2. Heat oil and curry powder in a large skillet over medium-high heat for five minutes. Stir in onions and garlic, and cook 1 minute more. Add chicken, tossing lightly to coat with curry oil. Reduce heat to medium, and cook for 7 to 10 minutes, or until chicken is no longer pink in the center and juices run clear.3. Pour coconut milk, tomatoes, tomato sauce/paste, and sugar into the pan, and stir to combine. Cover and simmer, stirring occasionally for 30-40 minutes. Add raw veggies to pan to cook for 10-15 minutes.

Corned Beef and Cabbageby Amanda KaakeIngredients:3 lbs corned beef brisket - throw out the seasoning packet2 small chopped onions1 cabbage chopped 8 quartered red potatoes6 peeled and chunked carrots

Directions:

1. Rinse off corned beef and put in a large pot. Cover with water close to the top. Add in onions and bring to a boil. Boil for 30 minutes. 2. Reduce heat to medium heat where it's still slightly boiling. Cover and cook for 3 hours. 3. Add in carrots, cabbage and potatoes in that order. Put lid back on and cook for 20-30 more minutes.4. Take out veggies and put in a dish. Do not take out meat till you're ready to serve. This ensures it's juiciness.

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MEATW H O L E S O M E R E C I P E S

My husband just loves his grill! You would not believe the different foods you can make when grilling. It’s not just about burgers and hot dogs.

MAT T ’S GRILLED CHICKEN

s soon as spring hits, you would not believe how excited I get. Not just because it’s the

end of snow, or that I get to plant, but also because we’ll be cooking much more on the grill!

Some people insist charcoal is the way to go since you can taste that smokey flavor, while others prefer the clean taste of propane. Yet there are others where either by preference or choice prefer to use an indoor electric grill. No matter what your choice, have fun, be creative. Grilling really does not have to boring. My husband and I both highly recommend the book, The Barbecue Bible by Steve Raichlen. I

saw this one day while visiting my parents. My father highly recommended it. Boy was he ever right! I can’t begin to tell you how much my husband refers to this book. Our very first recipe we tried out of here was the Provencal Dagwood sandwich. This was the first official vegetarian sandwich my husband has liked. Let me tell you, it was amazing! You’ll find that recipe in the sandwich section of this book.

Happy Grilling!

When adding sauces that have either tomato or sugar in them (like bbq sauces) add these towards the end of the cooking time. Otherwise, they have a tendency to burn.

Keep baking soda nearby for those grease fires. Never try to put those out with water!

Make sure your grill is good and hot before you put your food on. That will help ensure that your food will not stick.

Keep your grill clean. Not doing so will not only make your food taste gross, but it can also shorten the life of the grill. Don’t ask how I know this.

My husband keeps a little container for all his grilling spices, salt and pepper mills, etc... That way he has them on hand and I don’t get upset from not being able to find the salt when I need it for cooking indoors.

It’s very helpful having a trash can nearby for putting in all those raw meat packages - ick! There’s nothing I can’t stand more than raw meat packages lying around or in my sink.

Put a couple hooks out by your grill to hang your apron and cooking utensils.

Grilled Up Goodness

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Swedish Meatballs by Jennifer DuganMeatball Ingredients:1-1/2 to 2 pounds ground beef 1 medium onion, finely chopped2 slices of bread, torn into small bits (stale bread is fine)1/2 cup evaporated milk (or 1/2 cup water mixed with 1/3 cup dry milk powder)1 medium egg1 teaspoon salt 1/4 teaspoon EACH nutmeg & garlic powder

Gravy Ingredients:1/3 cup fat from the cooked meatballs (above)1/2 cup flour2 1/2 cups beef broth (made with 2 1/2 cups tap water and 3 bouillon cubes is fine)1 cup evaporated milk or 1 cup of water combined with 2/3 cup instant dry milk powder1/4 teaspoon each black pepper and dillSalt to taste (usually 1/4 teaspoon, but it depends on the saltiness of your broth or bouillon)12 to 16 ounces of egg noodles, cooked and drained

Directions:1. Start off by making the meatballs. Combine all of the meatball ingredients in a big bowl. Mix and mash everything together until it is thoroughly mixed. The nutmeg is the secret ingredient in the meatballs. 2. Shape the mixture into small balls, the size of a walnut. Some people fry these on top of the stove for about 20 minutes, turning them frequently. I prefer to bake them. 3. Arrange the meat balls in a 9 by 13 inch rectangular baking dish and bake them at 375° for about 20 minutes.4. While the meatballs are cooking, boil up your egg noodles as directed on the package. Drain well.5. When the meatballs are well cooked, remove them from the oven. Place them on some paper towels to drain. 6. Now, here is the tricky part, carefully drain the hot fat from the pan into a heat resistant glass, or metal measuring cup. You will need 1/3 cup of fat for the next step. If you have more than 1/3 cup, discard any extra. If you don't quite have 1/3 cup

you can make it up with bacon grease, or oil, or shortening. 7. Heat the fat in a 3 quart size sauce pan. When it is melted, whisk in the flour. Be sure to get rid of any lumps. 8. Quickly stir in the evaporated milk and beef broth (or tap water and bouillon cubes). Mix and stir a lot, so the mixture won't stick to the bottom of your pan. 9. Add the pepper and dill as you stir. The dill is the secret ingredient in the gravy. Add salt if you think you need it. 10. Bring the mixture to a boil and boil for a full minute, or until the gravy is nice and thick. 11. Add the drained meatballs to the sauce.12. Scoop a big ladle full of noodles onto your plate. Add several meatballs and plenty of gravy. Serve with a simple vegetable like broccoli, or steamed carrots. Add a dessert of apple crisp for a real winner of a meal. Serves 6 amply.This is a very old recipe from at least the 40's. A version of it used to appear on the backs of cans of evaporated milk. A large can of evaporated milk is just enough to complete the recipe. If you are out of evaporated milk though, or if you never buy it, you may use the dry milk powder variation. It is very good either way.

ZESTY GRILLED CHOPS by Kim Honnen taken from Backyard Grilling magazine.3/4 C. soy sauce1/4 C. lemon juice1 Tbsp. chili sauce1 Tbsp. brown sugar1/4 Tsp. garlic powder6 rib or loin pork chops (3/4 " thick)In a resealable plastic bag or shallow glass container, combine the first five ingredients; mix well. Remove 1/4 Cup for basting and refrigerate. Add pork chops to remaining marinade; turn to coat. Cover and refrigerate for 3 hours or overnight, turning once.Drain chops, discarding marinade. Grill, covered, over medium-hot heat for 4 minutes. Turn; baste with reserved marinade. Grill 4-7 minutes longer or until juices run clear. Yield 6

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Southwestern Roasted Chicken by Pam taken from fortheloveofcooking-recipes.blogspot.com/Ingredients:1 4-5 lb free range chickenOnion powderChili powderSea saltFreshly cracked pepperOreganoCuminGarlic powder1/2 sweet yellow onion, quartered1 lime6 cloves of garlicHandful of fresh cilantroDirections:1. Preheat oven to 275 degrees. 2. Clean chicken and pat dry. 3. Squeeze half the lime juice on the outside of the bird and the other half inside the cavity. 4. Sprinkle all of the seasonings evenly over the entire bird. I season the back first then flip it over and season the breast side.

5. Place onion and garlic inside the cavity along with the cilantro and used lime halves.6. Place chicken on a roasting tray in a tinfoil lined baking dish. 7. Place the meat thermometer in the thickest part of the thigh, making sure not to touch bone. 8. Roast uncovered for 3 1/2 - 4 hours or until the meat thermometer reads 170 degrees. I start basting my bird after 2 hours and repeat every 1/2 an hour after that. My chicken turns out sticky and slightly crispy. If you want crispy skin then don't baste for the last hour and turn the heat up to 350 degrees for the last 5 minutes of cooking. 9. Remove from the oven and let the bird rest for AT LEAST 10 minutes before carving. Enjoy!

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Parmigiano and Herb Chicken Breast Tenders by Matt Kaake taken from Rachel Ray

Ingredients:olive oil for frying1 1/2 pounds chicken breast tenderssalt and pepper1 cup flour2 large eggs, beaten with 1/4 cup water

Breading:2 cups italian style bread crumbs1 cup shredded parmesan cheese6 sprigs thyme leaves, stripped and chopped2 handfuls chopped fresh leaf parsley4 cloves finely chopped garlic1 teaspoon crushed red pepper flakes

Directions:1. Preheat oven to 350 degrees and put foil (we use parchment paper) on a cookie sheet.2. Heat 1/2 inch oil in large pan over medium heat for frying.3. Season tenders with salt and pepper. 4. Place flour in shallow dish and water and egg in a different dish. In third dish combine breading ingredients.5. Coat chicken in flour, egg mixture then breading mixture. 6. Fry chicken till deeply golden on each side - 3 to 4 minutes.7. Transfer to cookie sheet and bake for about 5 minutes or till juices run clear.8. Serve hot or cold with a green salad.

Spinach and Feta Stuffed Chicken by Beka MulderIngredients:1 tablespoon olive oil, divided1 medium chopped onion10 oz fresh spinach1 teaspoon lemon zest1/4 cup crumbled feta cheese1 teaspoon table salt, divided1/2 teaspoon black pepper, divided1 lb boneless, skinless chicken breast

Directions:

1. In large nonstick skillet, heat 1 teaspoon oil. Saute onion till golden - 5 minutes.2. Wilt spinach (steam or heat damp spinach over medium heat in non-stick pan); stir in zest, feta 1/2 teaspoon salt and 1/4 teaspoon pepper. Set aside.3. Divide spinach mixture between chicken breasts. 4. Roll up and secure with toothpicks. Sprinkle with remaining salt and pepper.5. In same skillet, heat remaining oil over medium-high heat.6. Cook chicken, turning occasionally, until golden brown and cooked through - about 10 minutes.7. Remove toothpicks.

Crockpot Whole Chicken by Amanda Kaake

I've found a lot of people are intimidated by cooking chicken this way. Honestly, it could not be simpler. Plus, you're left with chicken broth that you can use up right away or freeze when you're chicken is done cooking.Ingredients:chicken butter or olive oilseasonings

Directions:1. Rinse and pat dry chicken. Remove innards if you'd like. 2. Rub either softened butter or olive oil on the skin of chicken.3. Put on desired seasonings such as seasoned salt or herbs.4. Cook on low till tender - the bones

will be falling off the sides when ready.

Another adaptation to this is to add 20 peeled garlic cloves to the inner cavity of the chicken.

Oven Baked Chicken by Amanda KaakeIngredients:2/3 cup italian bread crumbs2/3 cup fresh grated parmesan or roman cheese1/4 teaspoon salt1/8 teaspoon fresh ground pepper3 pounds boneless skinless chicken breast

5 tablespoons butter3 freshly minced garlic cloves.

Directions:1. In small pan heat butter and garlic just till butter is melted. Turn off heat.2. In small bowl combine crumbs, cheese, salt and pepper.3. Heat oven to 375 degrees and line a baking sheet with parchment paper and spray with olive oil.4. Dredge chicken in butter mixture then in crumbs.5. Lay chicken in single layer on baking sheet. 6. Bake for approximately 1 hour or

till chicken is done and juices run clear.

Whole Roasted Crockpot or Oven Baked Chicken by Amanda KaakeIngredients:whole chicken, gizzards and innards removed, rinsed and dried.butterseasoned salt Directions:1. Rub chicken inside and out generously with butter.2. Season generously with seasoned salt.3. If using the crockpot, place chicken in crockpot and cook on low for 5-7 hours or till chicken falls apart. 4. If using the oven, roast uncovered at 350 degrees for about 2 hours or till done basting every 1/2 hour or so. Cover if skin is getting too dark. Let chicken rest 1/2 hour before serving.

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SANDWICHES & WRAPSW H O L E S O M E R E C I P E S

P h o t o C r e d i t t o S c r u m p t i o u s P h o t o g r a p h y

Grilled bread, good cheese, fresh veggies and herbs - what could be better?

VEGGIE PANINI

everal years ago, I worked at a campground in Hillsdale, Michigan called Camp

Michindoh. My bosses wife, Cindy, told me that you can make a fantastic grilled cheese sandwich by simply getting great cheese and great bread. I figured grilled cheese was grilled cheese at the time. Oh how wrong I was! That little bit of advice has stuck with me all these years. Here at home we have created sandwiches that could easily be served at any coffee house. Our ingredients are fresh and simple yet our sandwiches taste amazing!

How many times have you gone to a restaurant and ordered a sandwich that was not only mediocre, but the cost was a bit more than what you wanted to pay? I would encourage you to go to the store, pick up the ingredients you need and make your own. It will taste so much better a good majority of the time. I find deli cheeses and meats taste much better freshly sliced than the pre-packaged items. And, you can always try them before you buy them. Have fun!

Sandwich Making Tips

Make your own yummy sandwich sauce. My favorite is mixing together mayo and pesto. This is a great spread to use on grilled panini sandwiches!

Roast your own veggies at home! Roasted red peppers, tomatoes, red onions and squashes are amazing on sandwiches!

Mix up your breads. Stop using your normal cheap sandwich bread. Purchase some fresh bakery bread or better yet, make your own! My husband has some great recipes listed in the bread section. You can also reach for different wraps/tortilla shells. A tip on the shells, warm or steam them lightly before making your sandwich. This will help them roll better.

Try using premade or homemade dressings, salsa’s and bbq sauces in wraps.

Throw on some fresh herbs or seasonings to spice things up a bit. Also, add in some freshly ground pepper and salt.

I was told many years ago that adding a bit of oil to a sandwich helps bring out the flavor of the veggies. Add on some vinegar too while you’re at it.

Creating amazing sandwiches!

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Provencal Dagwood by Matthew Kaake taken from BBQ University

Veggies:sliced eggplantsliced zucchinisliced red peppers (I used green)sliced red onion - peeled but root end left attachedBasting Mixture:3 Tablespoons Olive Oil2 Tablespoons fresh lemon juice2 Cloves minced garlic1 sprig fresh rosemary or 1 teaspoon driedsalt and pepperFor Serving:1 long baguette (I used asiago cheese rolls)8 oz goat cheese at room temperature

Directions:1. Prepare veggies by slicing into long 1/4 inch slices. 2. Make basting mixture by combining all basting ingredients. 3. Set up the grill for grilling preheating on high. 4. When ready to cook brush veggies with the basting mixture. 5. Arrange veggies on grate and grill basting them once or twice more throughout cooking time. It should only take 3-6 minutes. Make sure to season with salt while grilling.6. Transfer to a platter to cool a bit and separate onion.To serve we grilled the bread first, then spread goat cheese on each side (top and bottom) of the bread and piled high with veggies. Absolutely amazing! So yes, we did a couple things different than Mr. Raichlen but the results were still amazing!

Meatball Subs - crockpot by Beka MulderIngredients:1 lb lean ground beef1/2 cup dry breadcrumbs2 tablespoons finely chopped onions or 1/4-1/2 teaspoon onion powder1 teaspoon salt1/2 teaspoon worcestershire sauce1 egg1 tablespoon parmesan cheese, grated

1 (32 ounce) jar spaghetti sauce6-8 hot dog bunsmozzarella cheese, sliced or shredded Directions:1. Place first seven ingredients in large bowl with hands.2. Shape into approximately 30 1-inch balls.3. Bake in an ungreased oblong pan (13x9x2) in a 400°F oven until light brown, 20-25 minutes.

OR: microwave meatballs in an ungreased baking dish, 6 minutes on High, turning once.

OR: cook over medium heat in frying pan, turning occasionally, until brown, about 20 minutes.

4. Place cooked meatballs and spaghetti sauce in crock pot.5. Cook on low for about 2 hours.If you cook longer, stir every hour or so.6. Place meatballs and sauce in hot dog buns and top with mozzarella cheese.

Note, I microwave the meatballs to cook them.I have a girlfriend who places the raw meatballs in the sauce and cooks them for 8+ hours on low but I have never tried this.

Grilled Panini by Amanda KaakeThis is something I came up with after visiting several deli type sandwich shops and being sick and tired of paying a lot for lunch. This is my re-creation.Ingredients:cooled cooked meat or deli meatroasted red peppersthinly sliced red onionyour choice of cheesesourdough breadpestomayo

Directions:1. In a small bowl, make a mixture of mayo and pesto. Set aside.2. Drain and towel dry roasted red peppers, set aside.3. Thinly slice sourdough bread. 4. Spread a layer of the pesto mayo on one side of each piece of bread.

For one sandwich you'll need two slices of bread.5. Top with your meat, onion, red peppers and cheese. Place another piece of bread on top.6. Grill with something heavy on top till the bread has dark brown grill marks on it. 7. Flip and do the same with the last side.Enjoy!

Chicken Caesar Salad Wrap by Amanda KaakeThe kids and I needed something quick and yummy for lunch. I found these ingredients in my fridge and threw them together. This is my daughter’s favorite sandwich.Ingredients:cooked and cooled shredded chickenfresh spinach washed and driedthinly chopped red onionfreshly grated romano or parmesan cheesecaesar dressing - we have a nice creamy onefreshly ground pepperflour tortillas

Directions:1. In a medium sized bowl, mix together some spinach leaves (we're liberal with these), chicken, onion, romano cheese and dressing. We're also very liberal with the chicken. As far as the dressing, put enough in to make all the ingredients wet - not soaked with dressing.2. Get out your flour tortilla and lightly warm or steam. Place ingredients towards one side of your tortilla and roll up tightly.

Chicken Salad by Amanda KaakeI got this recipe from my mother-in-law while working together at camp Michindoh. This is another one of those 'mix to taste' recipes.Ingredients:cooked, chopped chickenred grapes cut in halfsweet relishred onion chopped (not called for but I like it)

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mayosweet relishwhite pepper

Directions:1. Mix all ingredients together and refrigerate for a bit to let all the flavors meld. If you need it tangier, add more mayo. If you need it to be a bit sweeter, add more relish.

Tuna Salad and Avocado Sandwich by Amanda Kaake

Ingredients: 1 can tuna1 heaping tablespoon mayo1/3 avocado sliced thinly fresh lemon juiceYour choice of bun or bread

Directions:1. Mix together tuna, mayo and

lemon juice to taste.2. Add in fresh ground pepper to

taste.3. Toast bread or buns.4. Place tuna salad and some

avocado on each sandwich. 5. This makes 3 servings.

Grilled Whole Wheat Pita Combinations by Beka MulderI really enjoy using either the toaster oven or the George Forman to make my sandwiches.

Turkey PitaIngredients:turkeymuenstercranberryhoney mustard

TunaIngredients:tunamayoparmesan cheesemustardcreole seasoningolivesamerican cheesetomatoromaine lettuce

Smoked HamIngredients:smoked hammonterey jack cheesesweet and spicy mustard

Directions:1. Place meat, cheese, sauce and other ingredients on pita and grill. Make sure to save tomato and lettuce out. Add this after you have grilled your sandwich.

Open Faced Grilled Cheese and Roasted Tomato Sandwich by Amanda KaakeIngredients:sourdough breadcheese of choice - we use monterey jack or mozzarellasliced roma tomatoesseasonings of choice - we used basil and garlic powder

Directions:1. Preheat oven to 425 degrees.2. Place slices of bread onto baking stone or baking sheet. Top with cheese slices and tomato and season.3. Bake just till cheese starts to turn golden brown.

Spicy Mexican Bean Burger by Amanda Kaake

Ingredients:1 (16 ounce) can refried beans1 teaspoon oil1/2 cup onion chopped1/2 green pepper chopped1 peeled and shredded carrot1/8 cup salsa1 cup breadcrumbs1/2 cup flour1 teaspoon peppersalt1 dash chili powder1 dash cumin

Directions:1. Heat oil in skillet over medium heat and add onions, carrots and green pepper. 2. In the meantime place beans in food processor. Add in veggies when

they are just tender. Also add in remaining ingredients and blend.3. Heat a bit more oil on the stove in a frying pan. You can use the same pan you already used for the veggies. Make burgers out of the above mixture and place in pan.4. Fry till dark golden on each side.5. Serve with a drop or two of hot sauce on each burger if desired.

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SAUCES AND DRESSINGS

W H O L E S O M E R E C I P E S

p i c t u r e c r e d i t

Sometimes, all you need is that perfect dressing or sauce to make a good dish out of this world!

FEUGIAT MAECENAS

his is one of the first things I remember making out of my mother’s tattered, old Betty

Crocker cookbook. That poor book to this day doesn’t even have a cover. My mom decided she wanted to get rid of it and I eagerly accepted it into my home. This was the cookbook I learned to make so many things out of. There’s no way I could let her trash this book that had helped me so much!

Ok, back to the white sauce. I’m amazed at how many things you can use white sauce for. One thing is homemade mac and cheese. It’s so simple! You make your white sauce,

add in some cheddar cheese and a bit of dry mustard, stir in your cooked/drained noodles and bake. Of course you can add cheese to the top, use a combination of cheeses, my sister-in-law even adds chicken.

Something else we always used this for was biscuits and sausage gravy. A great tip my mother-in-law gave me, always add a bit of chicken bullion to your sausage gravy. You would not believe the zip it adds.

Have fun experimenting.

Other uses for white sauce.

White Sauce For PizzaMake your basic white sauce. Add in cream cheese, mozzarella, parmesan or other such cheeses. You can also add in sauteed garlic and/or onion and spices. I bet you could also use this for the base of a vegetarian lasagna.

Curry SauceStir in 1/2 teaspoon curry powder and a pinch of ginger to 1 cup of white sauce.

Cheese SauceStir in 1/2 cup - 3/4 cup cheddar cheese to 1 cup of white sauce. Use in au gratin potatoes, mac and cheese and more.

Soup and Chowder BaseI have used this as a base for my soups. While making your white sauce, add in some diced onion with the butter and flour. Cook for about 5 minutes stirring constantly. Add in your milk like a regular white sauce. Next, add in a couple cups of chicken or veggie broth. If you put cheese in your soup, make sure to add it before the broth.

white sauce - the wonder of it all

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Classic White Sauce by Amanda Kaake

I'm astounded at how many things you can make from this base sauce. Anything from gravies, mac and cheese and so much more! You can make this thicker or thinner based on preference . I like mine a medium consistency. Here is a video by my favorite chef on how to make white sauce.Ingredients:4 tablespoons butter4 tablespoons floursaltpepper2 cups milk

Directions:1. Melt butter in a pan over medium/low heat.2. Blend in flour, salt and pepper.3. Remove from heat and whisk in milk - quickly.4. Put back on heat and bring to boil stirring constantly.5. Boil and stir for one minute.

Pancake Syrup by Jennifer Dugan

Ingredients:2 cups warm tap water4 cups brown sugar 2 tablespoons molasses1-1/2 teaspoons maple flavoring1/4 teaspoon butter flavoring (optional) Directions:1. In a three-quart saucepan combine the water, sugar and molasses. Put the pan on the stove over medium heat. Stir every now and then until the syrup comes to a rolling boil. Watch the syrup carefully because it has a tendency to foam and will boil over if your pan is too small. If this starts to happen, remove the pan from the heat and turn the heat down. 2. After the syrup boils, cover the pot and simmer it for ten minutes over a low flame. Do not stir it for this ten minutes. 3. Remove the pan from the heat. 4.Take off the lid and let it cool on the counter for about 15 minutes. 5. Stir in the maple flavoring (and butter flavoring if you're using it). 6. Store

the syrup in a clean quart canning jar or a clean ketchup bottle (32 oz). I use a funnel to pour the syrup into the jar because the hot syrup can get a little messy. Be careful not to burn yourself.Note: This syrup is remarkably similar in flavor and texture to real maple syrup. It is thinner than commercial pancake syrups, but slightly thicker than real maple syrup. The taste is clean, simple and fresh. It does not linger in your mouth the way some commercial syrups do.

Salad Dressings by Amanda Kaake

Basic Dressing:1 cup olive oil1/2 cup balsamic vinegarpinch sea salt1/4 dried herb of choice or finely minced red onion (optional)

Kittencal's Ranch Dressing:1 cup mayo1/2 cup sour cream1/2 cup buttermilk2 teaspoons worcestershire sauce1/8 - 1/4 dried dill weed3 teaspoons dried parsley flakes2 teaspoons freshly minced garlic2 teaspoons Dijon mustard (or less to taste)1/2 teaspoon fresh pepper1/2 teaspoon salt1 large green onion, mincedtobacco sauce (optional - just a few drops)

Honey Mustard Vinaigrette:2 parts olive oil1 part balsamic vinegara bit of honeya bit of dijon mustardsalt pepper

Directions:1. Mix all ingredients together and let refrigerate for a few hours to let the flavors meld together.2. Serve on a fresh salad.

Healthy Ketchup by Beka MulderIngredients:4 (6 ounces) cans tomato paste2 cups water3/4 cup vinegar7 tablespoons demerara sugar (found at WalMart or regular sugar)1 teaspoon onion powder4 teaspoons salt (kosher preferred)1/2 teaspoon garlic powder

Directions:1. Place tomato paste in pan and stir till smooth.2. Add water a little bit at a time while stirring.3. Add vinegar the same way.4. Add remaining ingredients and stir over low heat till simmering.5. Place into bottles and cool.6. Store in fridge.

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SIDESW H O L E S O M E R E C I P E S

V i s i t f o r t h e l o v e o f c o o k i n g

For the Love of Cooking is my favorite cooking blog online. How can you not love food that looks that beautiful!

ROASTED VEGGIES AND FETA

y husband and I love to watch cooking shows. One thing we learned while watching The

Chopping Block on hulu.com was if you have real, fresh foods, even the simplest of cooking/presentation can make a fantastic meal or side dish. How true that is. It really does make a big difference when you’re cooking fresh vs processed foods - organic vs pesticide laden.

While there are definitely some foods out there that taste much better when lots more time and ingredients go into it, by and large the best foods out there are simple and fresh.

While we’re on the simple and fresh kick, have you ever looked into local food? You’d be surprised at the availability of safer and healthier food sometimes right down the road. For a list of these places, look in the back of this book. You can also get on groups.yahoo.com to do a search of groups in your area that commit to local/organic purchasing and growing/raising. Enjoy your more simple foods. Not only do they taste great, they are much more healthy for you and your

For sides that pack a punch, try using the following.

Roasted nuts add into steamed veggies taste wonderful!

Fresh lemon juice dresses up freshly grilled veggies. Just sprinkle a bit on after they come off the grill and serve immediately.

Add freshly grated parmesan cheese, some sea salt and a pat of butter to noodles and you’ve got a lovely side dish!

Pesto adds a nice little zip to quick side dishes. Add some fresh or jarred pesto into cooked rice, orzo or pasta. Toss and top with some freshly grated Romano cheese.

Roast some veggies! Cut up any kind of veggie you like in uniform sizes. Place in baking pan, drizzle with olive oil and sprinkle with your favorite seasonings and sea salt. Bake till fork tender.

Adding in fresh herbs can do wonders for your side dish. I encourage you to grow a small herb garden so you have fresh herbs anytime.

Can you think of more great side dish ideas? If so, send them in to mandikaake@gmail.com

Sides made simple

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Buttered Wine Rice by Beka MulderIngredients:90g butter1 onion, chopped finely1 cup long grain rice, washed2 1/2 cups chicken stock1/2 cup dry white winesalt and pepper Directions:1. Heat butter in a pan, add onion and cook gently until onion is tender and lightly golden.2. Add rice and stir for 3 minutes.3. Add 1 cup of hot chicken stock to pan and stir until almost completely dissolved.4. Add remaining stock & wine, bring to the boil, reduce heat & simmer gently for approximately 10 mins. until rice is tender.5. Season with salt & pepper & serve.

Sweet Potato Fries by Beka MulderIngredients: 1 lb sweet potato1 egg white2 teaspoons chili powder1/4 teaspoon garlic powder1/4 teaspoon onion powder1/8 teaspoon salt Directions:Peel and cut potatoes into 1/4 inch x 1/2 inch strips.In a bowl, combine egg white and seasonings; beat well.Add potatoes; toss to coat.Spray two baking sheets with nonstick cooking spray.Place potatoes in a single layer on the two baking sheets.Bake, uncovered at 450 degrees for 20-25 minutes or until golden brown.

Spaghetti Squash with Parmesan Cheese by Beka MulderIngredients:1 medium spaghetti squash1/2 cup grated parmesan cheese1/4-1/2 cup buttersalt and pepper

Directions: 1. Take a paring knife and stick little holes all over squash.2. Put the squash in a baking dish and bake about an 1 hour at 350 degrees F. or until soft.3. Cut the squash in half.4. Scoop out seeds and throw them away.5. Take a fork and "scrape" the inside of the squash into strings, letting them fall into a serving bowl.6. Toss with Parmesan cheese and butter.7. Salt and pepper to taste.

Simple Pasta with Parmesan by Beka Mulder1 lb pasta, cooked (any type)3-4 tablespoons butter or olive oil1/4-1/3 cup grated parmesan cheese1/8-1/4 teaspoon garlic powderfresh ground black pepper

Directions:1. Put pasta into a microwavable dish large enough to give you a little room for stirring and tossing.2. Dot pasta with butter or drizzle with olive oil.3. Sprinkle Parmesan over top. Add plenty of fresh-ground, black pepper.4. Heat in microwave on high 3 to 5 minute at a time, stirring frequently, until thoroughly hot.5. Serve, passing the pepper grinder at the table.6. You can add 1-2 cups of cooked meat (chicken, turkey, and ham are all especially good), and/or 1-3 cups pre-cooked, chopped vegetables. I particularly recommend broccoli, zucchini, onions, and/or green, snap, or snow peas.

Easy Maple Mashed Sweet Potatoes by Amanda KaakeIngredients:3-4 medium sweet potatoes, about 2 pounds1/4 teaspoon salt2 tablespoons butter4 tablespoons maple syrup (or more to taste)1 1/2 teaspoons cinnamon (or to

taste)3-4 tablespoons half-and-half or milk

Directions:1. Bake sweet potatoes until tender. Let cool slightly, peel.2. Mash with salt, butter, and maple syrup.3. Add cinnamon to taste then continue to mash with the milk or half-and-half to desired consistency.

Maple Glazed Roasted Carrots by Amanda KaakeIngredients:1 lb precut baby carrot1/2 tablespoon olive oil1/4 teaspoon salt1/2 tablespoon butter1/2 tablespoon maple syrup

Directions:1. Preheat oven to 475 degrees.2. In shallow baking dish, toss carrots with oil and salt to coat.3. Roast in oven for 10 minutes.4. Heat butter in small saucepan until golden brown (dont burn!), remove from heat and add maple syrup.5. Drizzle over carrots and shake pan to coat.6. Return to oven and continue to roast for another 8 minutes, or until brown and tender.7. Serve immediately.

Mjaddra by Amanda KaakeIngredients:1 cup lentils1/3 cup rice3 1/2 cups water2 large onions1 1/2 teaspoons olive oil or coconut oilsalt and pepper to taste

Directions:1. Put lentils, rice and water in saucepan and bring to a boil. Reduce heat and cover. Cook for about 50 mins or till rice and lentils are tender. 2. Meanwhile, slice your onions and put them in a skillet with oil. Cook over medium/low heat till

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caramelized. This will take about 35 minutes or so. Stir occasionally. 3. When onions are done, blender 1/3 cup. Mix in with cooked lentils and rice and season with salt and pepper and cook for 5 more minutes. When serving, serve remaining onions on the top. 4. The rice and lentils should not have any liquid in them. If they get done too quickly like mine did, just drain out water.

Onions, Lentils and Rice by Beka MulderIngredients:3 tablespoons olive oil3 medium onions, sliced (not diced)3 1/2 cups water1 cup lentils1 cup rice1 teaspoon salt2 teaspoons cumin Directions:1. Heat olive oil in skillet, saute the onions with 1 tsp cumin until lightly browned (can add some garlic too, if desired).2. Remove 1/3 of the onions and set aside.3. Continue cooking the rest of the onions until dark brown and black in places.4. In the meantime, bring water to a boil in a saucepan, add the lentils, reduce heat, and cover, simmering for 15minutes.5. To the lentils, add the 1/3 lightly browned onions, rice, salt, and remaining 1 tsp cumin.6. Cover a nd simmer 15 minutes or until rice is tender.7. Remove from heat and stir in the well-browned onions.8. Cover and let stand for 5-10 minutes.9. Serve!10. Especially good with chopped lettuce, tomatoes, and a dollop of yogurt or sour cream on top.11. Also good with cooked spinach.

CousCous Marrakech by MelanieServes 8

This simple couscous dish combines dried fruits and nuts with an earthy blend of Moroccan spices. A delicious accompaniment to seasoned meats, fish, vegetables or a Moroccan tagine. Serve freshly steamed or warmed up the next day.Ingredients1 cup dried fruits & nuts (dates,raisins,cranberries,apricot,etc. almonds taste best.) 1 1/2 cups couscous 1 teaspoon turmeric 2 tablespoons olive oil 1 chicken or veggie bouillon cube (or powdered equivalent)(you can also add peppers and onions if you like them, I don't)

Dressing Ingredients:Juice from 1 lemon 1/2 cup orange juice (I prefer to used bottled OJ for this but a juiced orange will work also)1/2 cup olive oil 1/2 teaspoon ground cumin 1/2 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1 tablespoon honey

Directions:1. Make couscous according to package but boil water first with bouillon and dried fruit. 2. While water is coming to a boil, place couscous in a bowl with turmeric & olive oil. Mix couscous until it is well coated with olive oil. 3. After water comes to a boil, remove dried fruits and set aside. Add water to the couscous and cover the bowl with plastic wrap. Allow to steam for 15 minutes. 4. While couscous is steaming, prepare dressing by combining lemon juice, orange juice, olive oil, cumin, cinnamon, ginger, honey. Whisk until well combined. 5. When couscous is done, flake with a fork until all grains are fluffed and separated. Add dried fruits,nuts and anything else. 6. Pour in dressing. Gently mix together with a large serving spoon until all ingredients and dressing are well combined. Taste and adjust seasoning if need be. 7.Serve warm, cold or room temp.

Roasted Moroccan Butternut Squash by Melanie

Ingredients:4-5 cups butternut squash, peeled and cut into 1 inch cubes2 T olive oil (or slightly less)1/2 tsp. kosher saltfresh ground black peppersea salt, for seasoning cooked squashSpice Ingredients:ground cuminground corianderchile powder (I used Ancho chile powder)sweet paprikaground cinnamonground allspice (I omitted this)ground gingercayenne pepper (I omitted this)pinch of ground cloves

Directions:1. Preheat oven to 475F. 2. Peel butternut squash with vegetable peeler, cut off ends, and cut squash into cubes about 1 inch square. 3. Put squash in plastic bowl and

toss with olive oil, salt, pepper, and spices.

4. 4. Stir well to get oil and spices evenly distributed on cut surfaces of the squash.

5. Spray roasting pan with olive oil or nonstick spray and arrange squash in a single layer. Roast about 40-50 minutes, turning every 15 minutes or so. 6. Squash is done when it is soft and slightly browned on quite a few of the edge.

Rice Pilaf by Amanda KaakeIngredients:2 Tbsp. olive oil1 Tbsp. butter1 onion, finely chopped1 cup long grain white rice2 cups chicken broth1/4 tsp. salt1/8 tsp. pepper1/2 tsp. dried thyme or basil leaves

Directions:Preheat the oven to 350 degrees F. In a medium saucepan, heat olive oil and butter and cook onion, stirring frequently, until translucent. Add rice and cook, stirring, over medium heat

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for 5-6 minutes until some of the rice grains look translucent. Transfer everything to a 1-1/2 quart glass baking dish. Bring the stock and seasonings to a boil and pour over the rice.Cover dish and bake at 350 degrees for 30 to 40 minutes, until rice is tender. Remove from oven and let stand 10 minutes before serving. Fluff rice with fork and serve.

Serves 4.

Grilled Asparagus by Amanda Kaake

Ingredients:asparagusolive oilsalt fresh lemon

Directions:1. Put cleaned and trimmed asparagus in a dish. 2. Drizzle with olive oil and season with salt.3. Grill till desired tenderness.4. Move to a serving platter and

squeeze with fresh lemon juice.

Crock Pot Refried Beans by Beka MulderIngredients:1 lb dry pinto beans, rinsed and sorted4 cups water1 cup already brewed coffee3 cloves garlic, minced1 large onion, diced1 tbsp cumin2 tsp chili powder1 1/2 tsp oregano1 tsp salt

Directions:1. Place all ingredients in crockery

and stir well. 2. Cook on low 8-10 hours. Mash

with potato masher. (I don't like these by themselves, but I don't like canned ones by themselves either. I LOVE these in burritos - much better than canned. This

comes from Crock It by Barbara M. Murray, R.N.)

Sweet Potatoes or Squash - Crockpot Style by Amanda KaakeThese may seem no-brainer but I just discovered them not too long ago. I needed a side for dinner and knew when dinner time came around I wouldn't have the time I would have liked to make sides. This fit the bill perfect! I hope you enjoy them as much as we do. Ingredients:sweet potatoes or squashwater Directions:1. Wash sweet potatoes then cut in half lengthwise.2. Lay skin side down in the crockpot and put about 1 inch of water in the bottom (or less).3. Put lid on tight and cook on low for approximately 5 hours.

Spanish Rice by Amanda KaakeIngredients:1 1/2 cups jasmine or basmati rice, uncooked2 cloves garlic, minced2 tablespoons oil1 small onion, chopped4 ounces tomato sauce2 1/2 cups chicken broth1 teaspoon cumin

Directions:1. Brown rice in oil then add chopped onion, garlic and cumin.2. Next add tomato sauce and chicken broth. Bring to a boil and reduce heat to low. Cover and simmer for 15 minutes or till rice is tender and liquid is absorbed.

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SNACKSW H O L E S O M E R E C I P E S

V a n i l l a b e a n c a f e

This picture was taken from Vanilla Bean Cafe. Visit their site to find this yummy recipe.

GRANOLA BARS

e’ve heard it said many times that having 5-6 small meals per day is much better for you than having 3

large meals per day. Do you know why that is? Those several small meals help keep your blood sugar under control. If you’re on a diet hoping to lose weight, 5-6 smaller meals per day will also help you with that if you choose the right kinds of foods. Try to look for foods in their most natural state possible. Pretty simple isn’t it? The other thing to remember is that protein is not stored, it’s used immediately. Have protein snacks as often as possible.

My son was eating me out of house and home when he turned 3 1/2 years old. I

had gotten into the habit of purchasing low quality crackers once again. You know, the wheat things, goldfish and other such crackers. He could eat two whole boxes a day just for snacks if I’d let him. I realized something had to be done. I started giving him snacks with more protein as well as more nutrient dense snacks. Within that first week his appetite became normal again. The poor little guy was actually starving by not having proper nutrients which made him feel hungry all the time even though he was eating constantly.

Protein

Try these for a protein packed punch!

Tortilla Roll-Ups - recipe below

Hard Boiled Eggs

Cheese tortillas - microwave style.

Tuna salad with crackers.

Up That Energy

Try some of the below for a quick energy pick-me-up.

Honey sticks

Fresh/dried dates

Dried and fresh fruits

Guilt Free

Raw Veggies!

Carrots

Peppers

Celery

Broccoli

Sugar Snap Peas

Cherry tomatoes

Green onions

Zucchini

smart snacking

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Playgroup Granola Bars by Jennifer DaggettIngredients:2 cups rolled oats3/4 cup brown sugar (or1/2 real maple syrup/honey, 1/2 sucanat)1/2 cup wheat germ3/4 teaspoon ground cinnamon1 cup Whole Wheat Pastry flour3/4 cup raisins (or half raisins, half dried cranberries or other fruit)3/4 teaspoon salt1/2 cup honey1 egg, beaten1/2 cup olive oil or coconut oil OR peanut butter, OR half and half)2 teaspoons vanilla extract1/2 cup flaked coconut1 cup sliced almonds (or mixture of favorite nuts)1 cup miniature semisweet chocolate chips

DIrections:1. Preheat the oven to 350 degrees F (175 degrees C). Generously grease a 9x13 inch baking pan.2. In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins, coconut, nuts, chocolate chips and salt. 3. Make a well in the center, and pour in the honey, egg, oil and vanilla. Mix well using your hands. 4. Pat the mixture evenly into the prepared pan.5. Bake for 30 to 35 minutes in a 350 degree oven, until the bars begin to turn golden at the edges. Cool for 5 minutes, then cut into bars while still warm. Do not allow the bars to cool completely before cutting, or they will be too hard to cut.

Granola Bars by Amanda KaakeIngredients:4 cups oatmeal2 cups unbleached flour1-2 tablespoons flax meal, oat bran or wheat germ (optional)1/4 cup raw agave nectar (can sub sugar or brown sugar)2 teaspoons baking soda1/2 teaspoon salt3/4 cup canola, olive or coconut oil3/4 cup honeychocolate chips

Directions:1. Mix dry ingredients first, then add wet ingredients. Make sure to stir

very well till everything is totally combined.2. Pour into a greased cake pan and press down firmly to make sure bars stay together after they are baked.3. Bake at 375 degrees for 15-20 minutes or till the top is puffy and soft. Do not brown or they will turn out hard. 4. Cut while still warm.5. I sometimes add in cinnamon and coconut and omit the chocolate chips.

Ellie’s Trail Mix from the Food NetworkIngredients:1 1/2 cups cashews chopped1/3 cup macadamia nuts chopped1/3 cup chopped dates1/3 cup chopped dried papaya no sugar or low sugar added1/4 cup crystalized ginger1/4 cup coconut

Directions: 1. Stir all together and bag up into 1/3 cup portions. 2. These stay fresh about a month at room temp. In the fridge they will last a few months.

Ellies High Energy Mix from the Food NetworkIngredients:raisinscranberriesapricotspumpkin seedsalmondssunflower seeds

Directions: 1. Stir all together and bag up into 1/3 cup portions. 2. These stay fresh about a month at room temp. In the fridge they will last a few months.

Maple Syrup Walnuts by Ellie

from the Food NetworkIngredients:2 cups walnut halves1/3 cup maple syruppinch of salt

Directions:Stir into a warm pan for about 3 minutes till nuts are toasted and caramelized.2. Put on plate to cool.3. Bag into 1/3 cup portions.

Applesauce by Amanda Kaake

Ingredients:apples, peeled and slicedcinnamon

Directions:1. Place apples in a saucepan over medium/low heat. 2. Place lid on top and cook for 10 or more minutes till you can mash apples with an old fashioned potato masher.3. At this point you can add in your cinnamon. If you feel it's not sweet enough, add in a bit of your favorite sweetener.

Tortilla Roll-Ups by Amanda KaakeIngredients:tortilla shellscream cheese, softenedshredded cheddar cheesefavorite cooked/deli meatgreen onions, chopped

Directions:1. One at a time, take tortillas and spread with cream cheese.2. Sprinkle with some shredded cheddar cheese and top with meat and green onions.3. Roll up tight and wrap in saran wrap or put into an air tight container.4. Refrigerate for several hours. 5. Take out and cut in half or small bit sized pieces.

We like to dip ours in salsa when we're eating them. My midwife loved this food idea, especially for pregnant and nursing mothers.

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Frozen Banana's by Amanda Kaake

Ingredients:bananashoney, nuts, granola (optional)popsicle sticks Directions:1. Cut bananas in half crosswise so there are two fat bananas instead of two long skinny ones.2. Carefully put each banana on a stick. At this point you can wrap in foil or parchment paper and leave it at that.3. If you want, you can roll the banana in honey then roll in nuts or granola. I have yet to try a cacao and coconut oil mixture to roll the banana in. Have fun experimenting!

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SOUPS AND SALADSW H O L E S O M E R E C I P E S

Nothing is better on a cold evening than a nice, warm soup, fresh bread and a good salad.

POTATO KALE SOUP

here are some tips I think you’ll find very useful in making that perfect, healthy

•If your soup is too salty, add in a whole, raw potato. It will absorb the salt. Just simmer for 15 minutes, then take the potato out.

•If you need a thicker soup, add in some instant potatoes till you reach your desired consistency. Remember, just a bit goes a long way!

•If you don’t have any broth on hand, mix up some water and bullion as directed on the package.

•Use leftover, cooked veggies for your soups. Have a container or freezer bag

ready to dump uneaten, cooked veggies in. When the bag/container is full, make some soup!

•Don’t throw out meat carcasses. Put them in freezer bags and freeze them till your ready to make your soup.

•Onions and celery are a soup staple. Sauteing them first in a little butter or olive oil adds a lot of flavor to soup.

•Serving soup in mugs gives it a cute twist

Soup tricks and tips

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So

up

s

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al

ad

s Salad add-ins

•Red and yellow peppers•Sprouts•Carrots•Broccoli•Olives•Nuts and seeds•Chickpeas•Hard boiled eggs•Cherry tomatoes•Cucumbers•Red onion•Peas•Cooked, shredded meats•Chives•Herbs - fresh and chopped•Fruits - fresh and cubed•Specialty cheeses•Dried fruits•Avocado's•Banana peppers•Steamed green beans•Snow peas•Mushrooms•Zucchini•Canned,drained beans•Pepperoni•Red cabbage - shredded•Croutons

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White Chicken Chili by Beka MulderIngredients:1 lb boneless, skinless chicken breast, cut into 1/2 inch cubes1 medium onion1 1/2 teaspoons garlic powder1 tablespoon vegetable oil2 (15 1/2 ounce) cans great northern white beans, rinsed and drained1 (14 1/2 ounce) can chicken broth1 teaspoon salt1 teaspoon oregano1/2 teaspoon pepper1/4 teaspoon cayenne pepper1 cup sour cream1/2 cup whipping cream2 (4 ounce) cans diced green chili’s Directions:1. In large saucepan, saute chicken, onion and garlic powder in oil until chicken is no longer pink.2. Add beans, chilies and seasonings and chicken broth.3. Bring to a boil.4. Reduce heat and simmer (uncovered) for 30 minutes.5. Remove from heat, stir in sour cream and whipping cream.6. Serve immediately.

Kale and Potato Soup by Amanda Kaake

I must admit I wasn't sure if I'd like this or not. I had gotten some kale in a box from door to door organics and needed to use it up. To my surprise, we loved this soup! Even Matt gave it a 7-8 on flavor. He didn't like the kale texture as much but still ate it all and cleaned up the broth in his bowl.

Ingredients:3 large or 4-5 medium potatoes peeled and diced1 large diced onion2-3 crushed garlic cloves4 cups chicken brothApproximately 4 cups finely chopped kalepinch of cayenne pepperolive oil Directions:1. Drizzle a bit of olive oil in a warm pan and throw in onions. Cook till translucent.2. Add in garlic, potatoes, cayenne pepper and broth. Bring to boil and

turn down to a simmer for 20 minutes or till potatoes are done.3. Next add in kale and simmer another 15 minutes or so till kale is done .4. Serve and enjoy!

Cheeseburger Soup by Chris RitcheyIngredients:1/2 pound hamburger meat3/4 cup onions, chopped3/4 cup shredded carrots1 cup diced celery1 teaspoon basil1 teaspoon parsley4 tablespoons butter3 cups chicken broth4 cups diced potatoes1/4 cup flour2 cups grated cheddar cheese (I use american cheese)1 1/2 cup milksalt and pepper to taste1/2 cup sour cream

Directions:1. Brown hamburger. 2. Add butter, onions, carrots, celery, basil, parsley and potatoes, cover and cook until vegetables are semi- tender. 3. Add broth and bring to a boil. 4. Reduce heat, cover and simmer 10-12 minutes. 5. Meanwhile mix well, flour and milk, add to broth,. Bring to a boil and stir constantly for 2 min or until it thickens. 6. Reduce heat, add cheese, salt , pepper and sour cream.

Curried Squash Soup by Jessica Kibert

Ingredients:3 med acorn squash, halved and seeded (I used leftover squash from Christmas dinner)1/2 cup chopped onion3-4 tsp curry powder2 tbsp butter3 cups chicken broth1 cup half & half cream1/2 tsp ground nutmeg

S & P to tastecrumbled cooked bacon, optional

Directions:1. Place squash, cut side down, in a greased shallow baking pan. Bake at 350 for 35-40 min or until the squash is almost tender. 2. In a saucepan, saute onion and curry powder in butter until onion is tender. remove from the heat; set aside. scoop out the squash; add pulp to saucepan.

3. Gradually add broth. cook over med heat for 15-20 minor until squash is very tender.

4. In a food processor or blender, process the squash mixture until smooth; return to saucepan.

5. Stir in cream, nutmeg, salt & pepper. Cook over low heat until heated through (do not allow to boil). garnish with bacon if desired.

Chicken Corn Chowder by Beka MulderIngredients:4 ounces bacon, sliced2-3 cups cooked chicken, diced2 tablespoons butter2 cups onion, chopped2 tablespoons flour4 cups chicken broth2 large potatoes, sliced1 cup half and half cream4 cups cooked corn (2 cans)3/4 teaspoon black pepper1 dash salt1 large red bell pepper3 scallions, chopped1 tablespoon cilantro

Directions:1. Wilt bacon in large soup pot over low heat till fat is rendered - 5 minutes.2. Add butter and allow to melt.3. Add onions and wilt over low heat for 10 minutes.4. Add flour and consistently stir for another 5 minutes.5. Add stock, chicken and potatoes. Continue cooking over med-low heat for 12-15 minutes.6. Add the half and half, corn, pepper, salt and cook 7 minutes stirring occasionally.

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7. Add bell pepper and scallions. Adjust seasonings and cook 5 more minutes.8. Let cool a bit and serve.

Broccoli and Cheese Soup by Amanda KaakeIngredients:1 bunch broccoli, cut into smaller pieces1/2 cup butter1 medium onion, chopped1/2 cup flour2 cups milk2 cups grated mild cheddar cheese or sharp cheddar cheese2 cups chicken broth1-2 cups shredded, cooked chickensalt and pepper

Directions:1. Cook broccoli until tender& drain.2. Cook onions in butter until tender& transparent.3. Stir in flour& cook 5 minutes, stirring constantly.4. Add milk slowly, stirring constantly.5. Stir in grated cheese until smooth.6. Slowly blend broth into sauce.7. Add in chicken8. Simmer 15 minutes or till chicken is warmed through.

Loaded Baked Potato Soup by Beka Mulder

Ingredients:2 cups chicken broth3 medium potatoes peeled and cubed2 green onions, sliced1/2 celery rib, minced1/4 medium carrot grated2 teaspoons distilled white vinegar1 teaspoon salt1 1/2 cups milk (mixed with)2 Tablespoons flour1/4 cup shredded cheddar cheese1/4 cup shredded monterey jack cheese2-6 slices cooked bacon, crumbled

Directions:1. Bring first 7 ingredients to boil in saucepan over medium-high heat.

2. Cover and simmer over medium-low heat for 20 minutes stirring occasionally.3. Whisk milk/flour mixture into saucepan; stir in cheese and bacon.4. Simmer uncovered 5-8 minutes or

till thick, stirring constantly.

Copycat Olive Garden Minestrone by Beka MulderIngredients:3 tablespoons olive oil1 cup minced white onion1/2 cup chopped zucchini1/2 cup frozen cut italian green beans1/4 cup minced celery4 teaspoons minced garlic4 cups vegetable broth2 15oz cans red kidney beans, drained2 15 oz cans small white beans or great norther beans, drained1 14oz can diced tomatoes1/2 cup carrot, julienned or shredded2 tablespoons minced fresh parsley1 1/2 teaspoons dried oregano1 1/2 teaspoons salt1/2 teaspoon pepper1/2 teaspoon dried basil1/4 dried thyme3 cups hot water4 cups fresh baby spinach1/2 cup small shell pasta

Directions:1. Heat oil in large soup pot over medium heat.2. Saute onion, celery, garlic, green beans and zucchini in the oil 5 ins. or till onion begins to turn translucent.3. Add vegetable broth to pot along with drained tomatoes, beans, carrot, hot water and spices.4. Bring soup to boil then reduce heat and allow to simmer 20 minutes.5. Add spinach leaves and pasta. Cook for an additional 20 minutes or till desired consistency. Makes about 8 - 1 1/2 cup servings.

Mandi’s Old Fashioned Vegetable Soup by Amanda KaakeIngredients: 1-2lbs ground beef2 quarts water or tomato juice4 diced potatoes1/2 head cabbage - thinly chopped

1 diced onion1/2 pound frozen green beans1/2 pound frozen peas1 can corn - drained1 can tomatoes6oz tomato paste1/2 - 1 Tablespoon beef bullion

Directions:1. Cook beef and onions. Drain any excess grease. 2. Add rest of ingredients in a large pot. Bring to a boil and simmer for 30-45 minutes.

Copycat Olive Garden Minestrone by Beka MulderIngredients:3 tablespoons olive oil1 cup minced white onion1/2 cup chopped zucchini1/2 cup frozen cut italian green beans1/4 cup minced celery4 teaspoons minced garlic4 cups vegetable broth2 15oz cans red kidney beans, drained2 15 oz cans small white beans or great norther beans, drained1 14oz can diced tomatoes1/2 cup carrot, julienned or shredded2 tablespoons minced fresh parsley1 1/2 teaspoons dried oregano1 1/2 teaspoons salt1/2 teaspoon pepper1/2 teaspoon dried basil1/4 dried thyme3 cups hot water4 cups fresh baby spinach1/2 cup small shell pasta

Directions:1. Heat oil in large soup pot over medium heat.2. Saute onion, celery, garlic, green beans and zucchini in the oil 5 ins. or till onion begins to turn translucent.3. Add vegetable broth to pot along with drained tomatoes, beans, carrot, hot water and spices.4. Bring soup to boil then reduce heat and allow to simmer 20 minutes.5. Add spinach leaves and pasta. Cook for an additional 20 minutes or till desired consistency. Makes about 8 - 1 1/2 cup servings.

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Granny’s Chicken Soup - by Amanda Kaake taken from the internet. This is for cold’s. flu’s or anytime you want a yummy soup.Ingredients:1- 5 pound organic stewing chicken3 large onions4 cloves garlic1 large sweet potato3 parsnips2 turnips10 large carrots6 stalks of celery1 bunch parsleyHot pepper flakes- a few1 teaspoon celery seed

Directions:1. Clean the chicken, put it in a large pot, and cover with cold water- about 3 - 4 quarts.

2. Bring to a boil.3. Add onions, garlic, celery, parsley, sweet potato, parsnips, turnips, and carrots.

3. Boil about 1 1/2 hours.4. Add the parsley celery and hot pepper flakes. Cook about 45 min longer.5. Remove the chicken (not used further for the soup- only for the stock).6/ Add Sea Salt or Crystal Salt and black pepper to taste.

Wendy's Chili by Beka Mulder2lbs ground beef1 29oz can tomato sauce1 29 oz can kidney beans with liquid1 29 oz can pinto beans with liquid1 cup diced onion1/2 cup diced green chili peppers 1/4 cup diced celery3 medium tomatoes, chopped2-3 teaspoons cumin3 tablespoons chili powder1 1/2 teaspoon black pepper2 teaspoons salt2 cups water

Directions:1. Brown ground beef in a skillet over medium heat. Drain fat.

2. In large pot, combine the beef and rest of ingredients and bring to simmer.3. Cook stirring every 15 minutes for

2-3 hours.

Auction Chili by Sandi BoothmanIngredients:1 lb. ground beef1 chopped onion1 teaspoon oil15 oz diced tomatoes (do not drain)10 3/4 oz can tomato soup15 oz kidney beans, drainedsalt1/8 teaspoon pepper1/4 teaspoon cumin1/2 teaspoon chili powder

Directions:1. Brown ground beef and onion together in oil. Drain.2. Add remaining ingredients and heat through till warmed.

Note from Amanda: This is my mom's recipe and it's great! I like to brown the meat and onion, drain and put all the ingredients in the crackpot to cook on low all day.

Mandarin Orange Salad by Sandi BoothmanSalad Ingredients:1 bunch red leaf lettuce1 can mandarin oranges1/2 cup slivered almonds3 tablespoons sugar Directions:1. Put sugar in pan and liquify. Stir in almonds. Spread out on cookie sheet and break apart;cool.

Dressing Ingredients: 1/4 cup vegetable oil2 tablespoons vinegar1 tablespoon minced fresh parsley ( i used dried if I don't have fresh but not as much)1 tablespoon sugar1/2 teaspoon salt1/8 teaspoon black pepper 1. Mix all together and don't put on salad until ready to eat or it will get

very soggy.

Tuna Nicoise Salad by Ellie from the Food Network

Salad Ingredients:Handful of steamed and cooled green beans - chopped4 baby red potatoes steamed and cooled quickly - chopped1 can drained tuna1/2 cup chopped black olivers1/4 cup chopped red onion2 medium tomatoes, chopped5 cups lettuce, choppedDressing Ingredients:1/4 cup fresh lemon juice2 tablespoons olive oil1/2 - 1 teaspoon dijon mustardDirections:1. Toss all salad ingredients.2. Mix together dressing ingredients and then toss with salad.3. Use leftovers for wraps the next day!

Pistachio Chicken Salad by Beka Mulder (from the South Beach Diet cookbook)Ingredients:1/2 cup pistachio nuts, finely ground1/2 + 1/4 tsp salt1/2 tsp + 1 pinch freshly ground pepper4 boneless, skinless chicken breasts halves2 TBSP coconut oil1/ cup diced sweet white onion1 head romaine lettuceDressing1 tsp grated sweet white onion1 large, ripe avocado, peeled and pitted3 TBSP extra virgin olive oil3 TBSP lime juice1 TBSP water

Directions:1. Preheat oven to 375 degrees. 2. Mix nuts in a pie plate with 1/2 tsp salt and 1/2 tsp pepper. Press the chicken into the mixture. 3. Heat 1 tbsp of the oil in a skillet

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and cook the coated breasts 2 minutes on each side. 4. Place the breasts in a baking dish and bake for 15 minutes or until done. 5. Heat the remaining oil in a skillet over high heat. 6. Add the diced onion and the remaining salt and pepper. Cook until onion is browned. 7. Line four plates with the lettuce. Slice the chicken breasts and arrange on breast on top of each salad. Sprinkle the onion on top of that. 8. Serve with the dressing9. Dressing: Puree all ingredients in a blender till smooth.

Mixed Greens with Raspberries and Pears by Pam taken from fortheloveofcooking-recipes.blogspot.com

Salad Ingredients:Romaine LettuceBaby spinach leavesFresh raspberriesFresh pear, dicedFeta cheese (I used reduced fat)Red onion, thinly slicedSunflower seedsRaspberry Vinaigrette:1/3 cup canola oil2 1/2 tbsp raspberry vinegar1/2 tsp sugarSea salt and fresh cracked pepper to taste

Directions:1. Combine all the vinaigrette ingredients together and mix thoroughly. Taste the dressing, if it's too tart add a couple tablespoons of apple juice or a bit more sugar, to taste. I kept our dressing tart because the berries and pear were so sweet.2. Combine the romaine, spinach, pear, feta cheese, red onion and sunflower seeds. Top with a bit of salad dressing to taste then toss. Once the salad is dressed, add the raspberries and serve. Enjoy

Pasta Salad by Amanda KaakeIngredients:cooked and drained spiral pastaitalian dressingveggies - broccoli, tomatoes, onions, mushrooms, etc...

Directions:1. Toss all ingredients together and chill for several hours. Always make the salad quite wet because the noodles will soak up lots of dressing.

Potato Salad by Amanda KaakeIngredients:4 large waxy potatoes1 cup mayonnaise1/2 cup sour cream6 tablespoons fresh chopped chives1/4 cup fresh chopped parsley

Directions:1. Boil potatoes till desired tenderness. Remove from heat and pour into a bath of ice water till cooled. Drain well.2. Mix rest of ingredients together in a medium sized bowl.3. Peel potatoes and cut into desired size. Pour into bowl of dressing and fold in.4. Refrigerate at least an hour before

serving. Make sure to season well.