Mashed Potatoes & Rutabagas

Ingredients:
• 3 pounds rutabaga, peeled and cut into 2-inch pieces
• 2 to 2 1/2 pounds potatoes, peeled and cut into 2-inch pieces, about 5 or 6 medium
• 2 tablespoons butter
• 2/3 cup milk
• 1/4 teaspoon pepper
• 1/4 teaspoon nutmeg, or to taste
• 2 teaspoons chopped parsley, optional
Preparation:
Cook rutabaga and potatoes in salted water in separate saucepans. When both are tender, remove from heat. Rutabaga will take about 30 minutes, and potatoes will take about 20 to 25 minutes. Drain; puree or mash rutabaga well, then mash the potatoes. Combine mashed rutabaga and potatoes; add butter, milk, pepper, and nutmeg. Beat well. Taste and add more salt if necessary. Garnish with chopped parsley, if desired.
Serves 6 to 8 people.

Sweet & Sour Chicken

3/4 c sugar
1/2 c vinegar
1/4 c pineapple juice
3-4 T catsup
1/2 t salt
2 eggs, beaten
4-5 chicken breasts, cut into strips
flour

Salt chicken and dip in eggs. Shake in a bag of flour. Fry until brown. Combine rest of ingredients in pan and heat until boiling. Lay chicken in a dish and pour sauce over. Bake at 350 degrees for one hour, turning once.

Lettuce Wraps

(Like PF Changs)

1/2 t vinegar
2 T soy sauce
2 T sweetner
3 T vegetable oil
2 chicken breasts, cooked & chopped
1 c water chestnuts, finely chopped
2/3 c canned straw mushrooms, minced
3 T chopped green onion
1 t garlic, minced
Fried rice noodles (Mai Fun)
1 head iceberg lettuce

Stir fry together all ingredients but the fried noodles and lettuce. Line a serving dish with the fried rice noodles and place chicken mixture on top. Make lettuce cups by slicing head of lettuce through the middle; gently pull off leaves. Can soak in cold water to make them extra crunchy. drain and pat dry before serving. To serve, take a lettuce cup, put chicken mixture and noodles inside and eat it like a taco. I like to put some Thai Sweet Chili Sauce on the top.

Chili-Chicken Casserole

3 chicken breasts, cooked & cubed
1 can cream of chicken soup
1 can chili
8-10 corn tortillas, cut up
2 c cheddar cheese, shredded

lettuce
olives
tomato
sour cream

Mix all together, place in oven at 350 degrees until cheese is melted and top is slightly crunchy. Serve topped with shredded lettuce, olives, diced tomatoes, and sour cream.

Fiesta Bake

1/2 lb. lean ground beef
1 can black beans, liquid drained
1 can kidney beans, liquid drained
1 small onion, diced
3/4 c salsa
1 pkg. Taco seasoning
1 can corn
1 can olives, chopped
1/4 c water
1 c shredded cheese
1 can (4 oz.) green chilies, diced
CORN BREAD RECIPE: 1 c flour, 1 c cornmeal, 1 T baking powder, 1/2 t salt, 2 beaten eggs, 1 c milk, 1/4 c oil, 2 T honey. Mix dry ingredients together in one bowl, and wet ingredients in another bowl, then mix all together and set aside.

Preheat oven to 350 degrees. Grease a 9x13 casserole dish. Cook beef and onion until beef is browned; drain. Stir in beans, salsa, taco seasoning, and water. Cook over low heat for 5-6 min. or until mixture thickens. Stir in corn and olives. Spoon into baking dish. Stir the cheese and chilies into the corn batter and spread over the meat mixture. Bake 40-45 minutes or until inserted toothpick comes out clean. Serve with a dollop of sour cream and shredded lettuce, tomato and avocado if desired.

Healthy Banana Blueberry Buckle

2 c plus 2 T flour, whole wheat
2 1/2 tsp baking powder
1/4 tsp salt
1-2 T flax seeds, ground
1/2 c shortning
3/4 c sucanut or sugar
1 egg
1/2 c milk
3 sm. bananas, ripe
2 c blueberries, fresh or frozen
1/2 c flour, whole wheat
1/2 c sucanut or sugar
1/2 tsp cinnamon
1/4 c butter, softened

Grease 9x9x2 or 8x8x2 baking pan. In a med. bowl, combine 2 c plus 2T flour, baking powder, salt and flax seeds together, set aside. In another bowl, beat shortning for 30 seconds on high, add the 3/4 c sugar and beat till light and fluffy. Add the egg and bananas; beat well until very smooth. Add dry mixture and milk alternately to the egg mixture beating well after each addition. Spoon batter into prepared pan. Sprinkle with blueberries. Combine 1/2 c flour, 1/2 c sugar, and cinnamon. Cut in butter till coarse crumbs form. Sprinkle over blueberries. Bake in a 350 degree oven for 50-60 minutes. Serves 6.

White Bean & Spinach Pizza- Eatingbetteramerica.com

Spinach Salute
Did you know that spinach is a good source of riboflavin, also called vitamin B2? Riboflavin and other B vitamins help release energy from foods.

Prep Time:10 min
Start to Finish:30 min
makes:8 servings

1/2 cup sun-dried tomato halves (not oil-packed)
1 can (15 oz) Progresso® cannellini (white kidney) beans or 1 can (15 or 16 oz) great northern beans, drained, rinsed
2 medium cloves garlic, finely chopped
1 package (10 oz) prebaked thin Italian pizza crust (12 inch)
1/4 teaspoon dried oregano leaves
1 cup firmly packed washed fresh spinach leaves (from 10-oz bag), thinly sliced or torn into small pieces
1/2 cup shredded reduced-fat Colby-Monterey Jack cheese blend or Cheddar cheese (2 oz)
1. Heat oven to 425°F. Pour enough boiling water over dried tomatoes to cover; let stand 10 minutes. Drain. Cut into thin strips; set aside.
2. In food processor, place beans and garlic. Cover; process until smooth. Spread beans over pizza crust. Sprinkle with oregano, tomatoes, spinach and cheese. Place on ungreased cookie sheet.
3. Bake about 10 minutes or until cheese is melted.

CANCER UPDATE

AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TRY ('TRY', BEING THE KEY WORD) TO ELIMINATE CANCER, JOHNS HOPKIN S IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATIVE WAY.

Cancer Update from Johns Hopkins:

1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.

2 . Cancer cells occur between 6 to more than 10 times in a person's lifetime.

3 When the person's immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.

4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors..

5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastrointestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs..

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply.

CANCER CELLS FEED ON:

a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Sugar substitutes like NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in color. Better alternative is Bragg's aminos or sea salt.

b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soy milk cancer cells are being starved.

c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.

d. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).

e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer fighting properties. Water-best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines becomes putrefied and leads to more toxic buildup.

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.
0A
14. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the bodies own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body's normal method of disposing of damaged, unwanted, or unneeded cells.

15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, un-forgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.

16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.

1. No plastic containers in micro.

2. No water bottles in freezer.

3. No plastic wrap in microwave.

Johns Hopkins has recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well. Dioxin chemicals cause cancer, especially breast cancer. Dioxins are highly poisonous to the cells of our bodies. Don't freeze your plastic bottles with water in them as this releases dioxins from the plastic. Recently, Dr. Edward Fujimoto, Wellness Program Manager at Cast le Hospital, was on a TV program to explain this health hazard. He talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers.. This especially applies to foods that contain fat. He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body. Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food You get the same results, only without the dioxin. So such things as TV dinners, instant ramen and soups, etc.., should be removed from the container and heated in something else. Paper isn't bad but you don't know what is in the paper.. It's just safer to use tempered glass, Corning Ware, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.

Also, he pointed out that plastic wrap, such as Saran, is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead.

Thai Chicken-Curry Stir-Fry

(submitted by: Shelley Schneider)

Sauce:
2-3 T Fresh cilantro (cut up small)
2 T soy sauce
1/4 t red pepper
1 t curry powder
2/3 c. milk
2 t. cornstarch
Other Ingredients:
2 c. peppers (chopped; red and green are nice)
3 green onions (chopped)
12 oz chicken, cubed
Prepare:
First mix the sauce ingredients together; set aside.
1. Sautee the peppers for two minutes, then add the green onions and satuee two more minutes. Remove from wok.
2. Sautee the chicken until just cooked; put to side of the pan
3. In middle of pan, put in the sauce and cook until bubbly; then cook two more minutes, until thick (keep stirring)
4. Now put the veggies back in and mix it all together.

Serve over Thai rice noodles or your favorite rice!

Chromium

Chromium helps to regulate blood sugar levels and reduce cravings. It also improves and boosts protein synthesis and reduces blood fat levels. Even if you're eating plenty of high-chromium foods, you still may be losing out on the mineral if you eat refined carbohydrates or drink too much milk. Loading up on white flour and white sugar steals chromium by stepping up insulin production, which in turn, flushes out chromium. Like iron, chromium is bound up into undigestable forms when it meets up with the phosphates in milk- and then it passes right through you. Protect yourself by avoiding those refined carbs!

Best Sources of Chromium
brewers yeast, calves' liver, potatos (with skins), whole grain bread, cheese, beef, chicken legs, fresh vegetables, fish & seafood, fresh fruit, chicken breast

Zinc

Zinc helps such conditions as night vision, prostate function, the senses of taste and smell and even wound healing (zinc's in calamine lotion that sooths poison ivy rash). It appears to reduce inflammation, clear up acne and tone down body odor. It's main function is it's ability to boost our overall immunity. This is of special interest to older people because aging, unfortunately, tends to increase your risk of "immunologic deficiency". If you are 70 years old or over, make sure you are getting enough zinc in your diet to fight against infections!

Best Sources of Zinc
chicken, beef, lamb, turkey, pumpkin seeds, swiss/cheddar cheese, sunflower seeds, brazil nuts, black-eyed peas, cashews, rolled-oats, soybeans, peanuts, peas, chick-peas, lentils

Iron

Iron- Why does iron affect our energy level? Partly because of a reddish-brown, iron-containing protein in the blood called hemoglobin. As hemoglobin passes through the blood vessels of the lungs, it grabs hold of oxygen molecules and carries them to the tissues, where each cell uses it to produce energy. Just as a candle will go out if you cover it with a jar, the microscopic fire in each cell will go out if you deprive it of oxygen. Without iron, the body can't produce hemoglobin, and without hemoglobin, only a trace of oxygen will reach the cells. The condition that results from hemoglobin-poor blood is called ANEMIA. Signs of this suffering are fatigue, irritability, dizziness or headaches. Iron deficiency can also lead to impaired memory.

Best Sources of Iron
Meat, Beans, Grains

Magnesium

Magnesium is needed to give your body a healthy shine. Stress indirectly causes the body to excrete magnesium, resulting in a magnesium deficiency in the heart muscle that in turn, may lead to heart failures. Did you also know that magnesium is a natural cure for kidney stones? Here is another tidbit I thought interesting...Scientists subjected 6 groups of rats to "noise stress" for 3 months. The stress actually robbed their bodies of magnesium- and the louder the noise, the greater decrease in magnesium levels. In tests on people (who had to listen to loud traffic noise for 8 hours), results were the same. That means if you live or work where it is noisy, chances are that you need extra magnesium! The use of synthetic fertilizers in agriculture has had a depressing effect on magnesium content of our food. Farmers often restore only nitrogen, phosphorous and potassium back into the soil after the crops have been harvested but forget about magnesium. Make sure you don't boil the vegetables (carrots, celery, and parsnips), because magnesium is lost this way. Or you can be like me and when I do have to boil any vegetables, I reserve the liquid in bowls and freeze it for the broth of a mixed vegetable/chicken soups. This way, you don't waste the valuable nutrients that are lost to the water.

Best Sources of Magnesium
whole grain bread, brown rice, spinach, corn, fresh fruit
green vegetables, molasses, bran

Potassium

Potassium helps our nerves transmit messages, aids digestive enzymes in their work, and serves as an electrolyte (carries a tiny electrical charge that ensures the proper functioning of every muscle in the body--notably the heart). Potassium and sodium carry on a sort of unceasing tug-of-war across the walls of the cells. When sodium is winning, the cells contain more water and potassium is dumped into the urine for excretion. When potassium is winning, the cells get rid of sodium and water. Though sodium has its own role to play in the body's chemistry, it is needed only in minute amounts...anything above that can be considered a potassium burgler. Energy levels are much imporved when you have enough potassium.

Best Sources of Potassium
potato, avocado, raisins, sardines, flounder, orange juice, squash, banana, apricots, tomato, milk, salmon, great-northern beans, buttermilk, cod, sweet potato, beef liver,
peach, round steak, haddock, leg of lamb, turkey-white & dark meat, tuna, chicken-white meat

Calcium

All the vitamins in the world do us little good without minerals!

CALCIUM is more than a bone-builder. It is necessary for the proper transmission of messages along the body's nervous system, and at the critical control points where nerves and muscles meet. Enough calcium can prevent gum disease, relieve muscle cramps and lessen cholesterol clogging in the arteries. A tiny decrease of calcium in the blood can produce uncontrollable temper outburst says one Doctor. This can happen when the blood lactic acid levels rise considerably, which has the effect of depleting circulating calcium. The result is a lot of anxiety or a volatile temper. Calcium-rich diets can restore blood levels to normal and smooth out our nerves. So, next time you find yourself more frustrated for no apparent reason, ask yourself if you're getting enough of this important nutrient. I believe most women aren't getting enough of this mineral and they will feel the effects sooner or later unless they start taking a lot more calcium in their diet!

Best Sources of Calcium
Cheeses (Swiss, Provolone, Monterey Jack, Muenster, etc)
sardines, milk, buttermilk, salmon-sockeye, broccoli-cooked, dandelion greens-cooked, blackstrap molasses,
soy flour, collards-cooked, tofu, kale-cooked

Vitamin K

All I know is that vitamin K is a useful aid for blood clotting and wound healing and is also needed for bone metabolism.

Vitamin E

This vitamin is one of the most important natural antioxidants readily available and slows down aging, strengthens your heart, promotes a healthy circulatory system by preventing the formation of dangerous blood clots and heals wounds. Here's a cool metaphor about a wrench for you to think about. Given favorable conditions, oxidation will turn a shiny metal wrench into an ugly, rusted wrench very quickly. Our bodies, of course, don't rust, but under the right circumstances, oxidative damage produces the kind of accelerated wear and tear that may lead to premature aging, lowered resistance, cancer and heart disease. Fortunately, nature has provided us with a way of slowing down such reactions. Cells and tissues are protected against oxidation in a variety of ways, but perhaps the most important are substances called antioxidants (vitamin E comes to the rescue)! Tests reveal that vitamin E may help preserve cell membranes, letting various healthful substances into cells while letting wastes escape. Very simply, vitamin E will help you heal and stay well protected.

Best Sources of Vitamin E
Wheat germ oil
Sunflower seeds
Wheat germ, raw
Sunflower seed oil
Almonds
Pecans
Hazelnuts
Safflower oil
Peanuts
Corn oil
Cod-liver oil
Peanut butter
Soybean oil
Peanut oil
Lobster
Salmon steak

Vitamin D

As you are aware, this vitamin strengthens your bones and nourishes your muscles and nerves. Most of the vitamin D we use comes from the sun and activates calcium and phosphorus into our bloodstream so they can spread their good deeds around. If your production or intake of this vital nutrient is low, the levels of calcium and phosphorus in your blood will drop as well, and your body has no choice but to steal them from your bones! Researchers have found that people who spend a fair amount of time outdoors during the summer months actually build up a "pool" of vitamin D that can last through the winter because vitamin D is fat-soluble and is stored in the body. This is great news, especially for anyone who has arthritis or osteoporosis. Now you know that you need more vitamin D in order to get more calcium distributed throughout your body!

Best FOOD Sources of Vitamin D
Halibut-liver oil
Herring
Cod-liver oil
Mackerel
Salmon, Pacific
Tuna

Vitamin C

Vitamin C is unique as it is the only vitamin that seems to play a role in every bodily function as it holds the cells together! It has been called "an oil for the machinery of life" but your body can't manufacture it or store more than a few grams. This is why it is so crucial to get a rich daily supply of vitamin C. Deficiencies interfere with production of collagen (protein "cement" that holds your cells together), helping woulds heal, your ability to digest food and fight the effects of stress. The RDA (Recommended Dietary Allowance) recommends we take 60 milligrams a day. That's fine if you want to stay just above the scurvy level...but, if you want to live a life of reduced infection, if you want to promote healing within your body's cells and sharpen your immune system, you'll want a daily intake far above the RDA. A healthy person should actually take 200 milligrams/day, but diabetics, smokers, the elderly, people under stress, or allergy sufferers should take a lot more. The reason is when your body is already struggling with a health issue, it demands additional vitamin C to heal itself and fight off enemies within. Make sure that you don't boil your vegetables because vitamin C is water soluable and quickly leaches into cooking water. Steam them instead. You might also want to eat them with foods rich in iron because these two nutrients work together and boosts the body's absorption of them. Studies have shown that vitamin C helps fight against fatigue, heals cold sores in half the time, prevent and relieve muscle soreness, thwart cancer, tame the flu and treat the common colds...the list is endless. Are you getting enough vitamin C?

Best Sources of Vitamin C
Orange juice, fresh squeezed
Green peppers, raw,chopped
Grapefruit juice, fresh squeezed
Papaya
Brussel Sprouts
Broccoli, raw, chopped
Orange
Canteloupe
Turnip greens, cooked
Cauliflower, raw, chopped
Strawberries
Grapefruit
Tomato juice
Potato
Tomato, raw
Cabbage, raw, chopped
Blackberries
Spinich, raw, chopped
Blueberries
Cherries, sweet
Mung bean sprouts

Vitamin B

The COMPLEX VITAMINS

(B1)Thiamine, (B2) Riboflavin, (B3)Niacin, (B5)Panthothenic Acid, B6, B12, Folic Acid(folate) and Biotin- comprise what we call the B complex vitamins. These important vitamins can chase away the blues, eradicate itchy dermatitis, prevent premenstrual tension, heal the heart and help insomniacs get the rest they need.
Thiamin (B1) is important for good digestion, strong mucous membranes, a healthy nervous systmem and energy. Shortages can cause a weakening of the heart muscle and eventually cardiac failure.
Riboflavin(B2) repairs and maintains body tissues and keeps your body pink. It also helps convert food into energy. A deficiency is known to affect the blood and skin.
Niacin(B3) is involved in energy production, maintains healthy skin, mucous membranes, nerves, brain, and digestion system. A lack of this vitamin could cause everyday problems like dermatitis, irritability and arthritis. Vitamin B6 not only helps to make immunity amino acids, but also aids in our blood circulation, prevents acne, depression, breast pain and bloating. It helps increase our stamina as well. If people have a problem with gallstones, you can stop that with an increase of B6. ??? Did you know, that as the original wheat kernel is subjected to ever greater processing, more B6 is destroyed until this essential vitamin is up to 90% lost...a detrement to our overall health??? This is why it is crucial to our overall health not to eat foods with refined white flours/sugars.
Folic Acid(folate) is vital for reproductive health and cell division and helps maintain healthy blood cells. It is also shown to quiet restless legs down.
Vitamin B12 works tirelessly to keep our nerves and blood in shape. It detoxifies the body, and is needed to make DNA. A B12 shortage can result in bloated, misshapen cells that are unable to carry oxygen (their main job in life), so you wind up pale, tired and anemic. Vitamin B12 occurs only in eggs, meat and dairy products, so strict vegetarians should take supplements as insurance!
Biotin is another important nutrient necessary for healthy skin, hair, nails, nerves and bone marrow. It helps maintain healthy blood cells as well. It is also involved in energy production.

If you find yourself dragging or don't have the energy you used to have, you may need to boost up your B vitamins!

Best Sources of B Complex Vitamins
Beef, lean
Brewer's yeast (I sprinkle it on my popcorn)
Chicken, white meat
Chick-peas, dried
Egg hard-boiled
Four, Rye
Flour, whole wheat
Kidney beans, dried
Kidney, beef
Liver, beef
Liver, chicken
Milk, whole
Navy Beans, dried
Peanuts, chopped
Rice, brown, raw
Salmon steak
Soybeans, dried
Sunflower seeds, dried
Swiss cheese
Wheat germ, toasted

Vitamin A

This vitamin's most important function is the role it plays in helping our body's largest organ...the skin! Without enough of this important vitamin, even healthy skin becomes dry, rough and flaky. In extreme cases, the scalp becomes inflamed and leads to dandruff. All our senses (taste, hearing, sight) use this vital nutrient in order to keep them running right. Vitamin A is proven to fight against pollutants all around us as well. Over 60% of all cancers have one thing in common: they involve epithelial tissue, the protective layer of cells that lines all the body's tissues inside and out (the skin, for instance, is epithelial tissue, as is the lining of the digestive tract). Vitamin A strengthens epithelial tissue, and experts believe that if we ate a diet rich in the nutrient, all these cancers might be prevented!

Best Sources of Vitamin A
Beef Liver
Sweet Potato
Carrots, sliced, cooked
Spinich, cooked
Cantaloupe
Kale, cooked
Broccoli, cooked
Squash, winter
Mustard greens, cooked
Apricots, fresh
Watermelon
Endive, raw
Leaf lettuce
Asparagus, cooked
Peas, fresh, cooked
Green beans, cooked
Yellow corn
Parsley, diced
Egg, hard-boiled

Traditional Greek Salad

2 cucumbers, thickly sliced (fresh from the garden)
6 large vine-ripened tomatoes, thick slices
1 can black olives
1/2 c red onions, sliced thin (optional)
feta cheese- thickly sliced to serve on top of salad. To be broken up as people eat it. Not complete without the FETA!

Dressing: olive oil, garlic powder, salt, pepper, and oregano combined and poured over vegetables. Simple salad but sure is good and light for summer.

Black-Bean & Corn Salad

2 cans black beans, drained
1 1/2 cup cooked corn, cooled
2 small zucchini, diced
1 red bell pepper
1 can black olives, chopped
cilantro, chopped to taste
Few tablespoons Miracle Whip to taste
1 bag Chili-Cheese Fritos

Mix together and at last minute, add a bag of Chili-cheese Fritos...yep...unhealthy, but really good as a summer salad for a BBQ.

BLT Pasta Salad

1 pkg bacon, cooked till crisp
1 small bag of whole-wheat bowtie pasta, cooked, drained
4 roma tomatoes, chopped
3 cups lettuce, shredded

Dressing: 1/2 cup mayo, 2 T apple cidar vinegar, 1 t sugar (honey), 1/2 t salt, 1/4 t pepper)

Put all 4 ingredients together, make dressing and toss all together! Eat quickly.

French Potato Salad

(fresh tasting & great for summer!)

16 small red potatoes
2 green bell peppers, seeded, cut into a julienne
2 red bell peppers, seeded, cut into a julienne
1 large red onion, chopped
3-4 T raw red wine vinegar
3/4-1 1/4 cups basic dressing (1 t Dijon mustard, 2 T raw red wine vinegar, 1/2 cup extra virgin olive oil, 1 T expeller-expressed flax oil mixed together really well. use immediately)

Wash potatoes but do not peel. Bring large pot of water to a boil. Plunge in the potatoes and cook until still slightly firm. Remove with slotted spoon. While potatoes are still warm, cut lengthwise into quarters, slice finely and toss with vinegar. Mix with peppers and onions and toss with dressing. Add salt and pepper to taste.

Spanish Rice & Black Bean Salad

1. Soak Black Beans overnight. Cook the next day, drain off most of liquid. Set aside
2. Cook Brown Rice (white if you prefer) in a rice cooker with 1 can tomato sauce replacing 1/2 cup of the water, and add taco seasoning.
3. Mix cooked rice and beans together while warming together over stovetop. I usually have to add a little more water while warming them together.
4. Sprinkle shredded cheddar cheese over top
of warming mixture.
5. Place lettuce, shredded on individual plates
6. Top lettuce with bean/rice mixture, cooked corn, diced avocado, tomatoes, cilantro, and bell peppers, sour cream, green taco sauce, whatever dressing you prefer.

This is a nice summer salad and a great way to use some of those black beans and rice from your food storage and fresh toppings from your garden!

Fish Cakes

1 1/2 pounds of white fish
2 eggs, lightly beaten
2 small onions, finely minced
1 cup whole grain bread crumbs
2 T dijon style mustard
1/4 t cayenne pepper
1 bunch cilantro, chopped
sea salt or fish sauce and pepper
1/2 cup butter
1/2 cup extra virgin olive oil

Place fish in a pan with filtered water and simmer gently until fish is tender. Remove with a slotted spoon, place in a bowl and break up with a fork. Combine eggs with onions, bread crumbs, mustard, cayenne pepper, cilantro and lemon rind. Season to taste. Add to fish and mix well. Form into cakes. Saute until golden brown, a few at a time, in butter and olive oil. Serve with tartar sauce or a butter/parsley sauce.

Halibut Olympia

(most any white fish works)

7-8 fresh fillets
Juice of 1 lemon
salt/pepper (1 t each)
1 cup parmesan
1/4 cup butter
1/2 t garlic powder (or fresh garlic)
2 medium onions, slices in rings
1/2 cup mayonaise
1/2 cup sour cream

Saute onions in 2 T butter. Spread them on bottom of 13x9 in glass dish. Spread Halibut over the bed of onions and sprinke fish with lemon juice, salt, pepper and rest of cut up butter.
Mix cheese, mayo, sour cream, and spread over fish.
Bake at 350 degrees for 45 minutes. YUMMY!

Baked Salmon

2 cloves garlic, minced
1 t dried basil
1 t ground black pepper
1 T fresh parsley, chopped
6 T extra virgin olive oil
1 t salt
1 T lemon juice
2 (6oz) Wild Salmon fillets

In a medium bowl, prepare marinade by mixing garlic, olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish and cover with marinade. Marinade in the refrigerator for about 1 hour, turning occasionally.
Preheat oven to 375 degrees. Place fillets in foil, cover with left over marinade and seal. Place in glass dish and bake for 35-45 minutes until easily flaked with a fork. Do not overcook.

Salmon & Lettuce Gyros

(One of my favorites!)

5 4oz Salmon Fillets
2 T olive oil, plus more to brush fillets with
Juice of 2 limes
1 T chili powder
1 T cumin
1/4 t cayenne pepper
1 1/2 t sea salt
1/4 t ground black pepper
1 head butter lettuce
1 head of radicchio (purple lettuce, optional)
1 tomato, diced
1 onion, diced
1/2 cup tzatziki sauce
1/4 cup chopped scallions

Prehead oven to 400 degrees. In 13x9 in baking dish, combine olive oil, lime juice, and spices. Add fillets and turn them so every side is coated with marinade. Let marinate for 10 min.

Form lettuce cups by gently separating the heads of butter lettuce, wash and set aside. Chiffonade (thinly slice) the radicchio lettuce and set aside for a topping at the end.

Brush fillets with olive oil before placing them in oven. Cook until opaque on top. Fish should be firm to the touch, flaking easily.

Flake a generous amount of fish into each lettuce cup, top with tomato and onion. Drizzle with tzatziki, then garnish with scallions and radicchio if desired. Eat it like a taco. Serves 4

Tzatziki Sauce
3 large cucumbers, peeled, seeded, and grated (squeeze out extra liquid in hands)
1 large sour cream (Daisy Sour Cream is my favorite)
garlic powder, onion powder, salt to taste, a little olive oil if desired.
Mix all together.

Chicken Lentil Soup

1 cup onion, chopped
1/2 cup red bell peppers, diced
1 clove garlic, minced
2 T butter
1 1/2 cup water
1/2 cup dry lentils, rinsed and drained
1/4 t dried oregano
1/2 t dried basil
1/4 t dried rosemary (crushed)
1 1/2 cup chopped chicken
1 1/2 cup carrots, diced
14oz canned tomatoes, cut
(I like to add cooked barley to add another grain and put that in with the chicken and carrots.)

Cook onion, bell pepper and garlic in butter till tender. Stir in broth, water, lentils, basil, oregano, rosemary and pepper. Bring to boil, reduce heat, cover and simmer 20 minutes.
Stir in chicken and carrots, cover and simmer 20 more minutes. Add undrained tomatoes, heat through. Serves 6

Spring Garden Soup

(very fresh tasting!)

3 leeks, trimmed and rinsed
3 each- carrots and parsnips, peeled and finely diced
4 large cloves garlic, minced
4 T unsalted butter
2 T olive oil
4 cups chicken broth
6 small red potatoes, cut into 1/2 inch pieces
8 plum tomatoes
1/4 cup chopped flat-leaf parsley
12 large fresh basil leaves, slivered
1 t dried tarragon
1 1/2 t ground black pepper
1/2 t ground nutmeg
Salt to taste

Finely dice leeks, then rinse well. Drain and place in a bowl along with the carrots, parsnips and garlic. Melt butter and oil in a pot over low heat. Add the leek mixture and cook, covered for 10 min, stirring occasionally. Add broth and potatoes and cook, covered for 10 min. Add remaining ingredients; cover and cook over medium heat for 15 min more. Remove the cover, reduce the heat to low and cook 30 min. more. Serves 8.

Wasatch Mountain Soup

(delicious Fall soup!)

1 medium onion, chopped
1 T cooking oil
2 cans white or navy beans
1 15oz can hominy, rinsed and drained (can of corn will suffice)
1 14 oz can chicken broth
1 9oz pkg. frozen cooked chick breast strips
1/4 cup lime juice
2 T chopped fresh cilantro
1/4 t ground cumin
1/4 t ground black pepper
1/2 cup shredded cheddar cheese (I prefer Tillamock brand)
Bottled green salsa
Tortilla strips
Fresh cilantro

In a large saucepan, cook onion in hot oil over medium heat for 3 minutes. Stir in hominy, beans, chicken broth, frozen chicken, lime juice, cilantro, cumin, and pepper. Cover and bring to a boil over high heat, stirring occasionally, Serve with cheese, salsa, tortilla chips, and fresh cilantro. Makes 4 servings.

Potato Leek Soup

3 leeks, peeled, cleaned, chopped
2 T butter (organic, unsalted is my favorite)
2 T extra virgin olive oil
4 potatoes
6 cups chicken stock
several sprigs of thyme tied together
(sometimes use 1 T dried thyme if you can't find fresh)
1 cup sour cream (Daisy is my favorite)
sea salt and pepper
finely chopped chives for garnish (optional)

Saute leeks until soft in butter and olive oil. Add potatoes and stock, bring to a boil and skim. Add thyme and simmer until all vegetables are soft. Let cool. Remove fresh thyme if you used that. Puree soup with a handheld blender with pimma cream until frothy. You can chill it for Vichissoise, but I like hot soup unless it is a chilled fruit soup. Serve in chilled bowls though and garnish with chives for a decorative masterpiece. (My kids love this soup!)

Cream of Vegetable Soup

2 medium onions or leeks, peeled and chopped
2 carrots, peeled and chopped
4 T butter
3 medium baking potatoes or 6 red potatoes, washed and cut
2 quarts chicken stock
1/2 T dried thyme
1/2 t freshly ground black pepper
4 zucchini, ends removed and sliced
4 c fresh spinach (optional but more nutritional)
2 kale leaves, cut in thin strips-chiffonade (optional)
sea salt to taste
sour cream

Melt butter in a large pot and add onions or leeks and carrots. Cover and cook over lowest possible heat for at least 1/2 hour. Th vegetables should soften but not burn. Add potatoes and stock, bring to a rapid boil and skim. Reduce heat and add thyme and black pepper. Cover and cook until just tender- about 5-10 minutes. Puree soup with a handheld blender just till blended some. If soup is too thick, thin with filtered water. Season to taste and serve with a dollop of sour cream. This is a great way to use your zucchini and to get your kids to eat and like them!

Pioneer Stew

1 1/4 c (1/2 lb) dried Pinto or Kidney beans
3 c cold water
1/2-1 lb ground beef
1/2 c finely diced green pepper
1/2 c chopped onion
1 (16 oz) can whole kernel corn, undrained
1 (16 oz) can tomatoes, undrained
1/2 t chili powder
1/2 c shredded cheddar cheese
2 t salt

In a large saucepan , place washed and drained beans, cold water, and 1 t salt. Bring to a boil. Cover and simmer 2 minutes. Remove from heat and let stand for 1 hour. Return to heat and simmer 1 hour and 15 minutes. In skillet, cook ground beef, chopped onion, and green pepper until meat is browned and vegetables are tender. Drain off fat. Add meat mixture, corn, tomatoes, chili powder and salt to taste to beans. Simmer 20 minutes. Combine 1 T flour with 2 T water. Stir into stew. Cook until thickened and bubbly. Stir in cheese.

Turkey Stock Divan

1 tablespoon butter
1 medium onion, chopped
2 1/2 cups turkey stock or chicken broth
1 medium clove garlic, minced
2 cups whipping cream or heavy cream
1/8 teaspoon ground black or white pepper
1/8 teaspoon ground nutmeg
2 1/2 cups shredded Cheddar cheese
1/2 to 3/4 cup chopped blanched broccoli or thawed frozen broccoli
2 cups leftover cooked turkey
4 ounces ham, cut into strips
Preparation:Melt butter over medium-low heat in a Dutch oven or stockpot; sauté onion until soft. Add stock and garlic. Stir in cream and seasonings. Heat for 10 minutes, but do not boil. Add cheese, broccoli, turkey and ham; continue to heat, stirring, until cheese melts. Serve immediately. Serves 4.

Cheeseburger Soup

submitted by Cheryl Sanger

1/2 lb lean ground beef
3/4 c onion (diced)
3/4 c carrots (shredded)
3/4 c celery (sliced)
1 t basil
1 t parsley
4 T butter
3 c chicken broth
4 c potatoes (peeled,diced)
1/4 c flour
1 1/2 c milk
8 oz cubed cheese (1 cup shredded cheddar cheese)
3/4 t salt
1/4 t pepper
1/4 c sour cream

Brown beef. Saute veggies in herbs and 1 T butter. Add broth, beef, veggies and potatoes. Melt rest of butter, add flour and then add to soup. Reduce heat. Add milk, salt, pepper, and cheese. Add sour cream after you take pot off stove and right before you serve! ENJOY!!!

Chicken & White Bean Chili

submitted by Nan Schmalz

Place 4 frozen chicken breasts into a crock-pot.
Sauté in olive oil until cooked through and then add to crock-pot:
2 Onions, chopped
4 cloves Garlic, minced
Then add:
2 cans white or navy beans
1 can black beans
1 can (14.5 oz) Hunt's Diced Tomatoes
1 can (14.5 oz) Hunt's Diced Tomatoes - Basil, Garlic & Oregano
1 small can of corn
1 – 1 1/2 cups peach-mango salsa
2-3 cups water
2 T chicken bullion
1 t dried oregano
1 t coriander
1/2 t ground cumin
¼-1/2 cup dehydrated cilantro
2 T dried basil
Add salt & pepper to taste
Cook on high all day. Using kitchen shears, cut up all the tender chicken while in the crock pot.
Be sure to add lots of grated cheese and a good-size plop of sour cream before downing it!

Thai Vegetable Fritters

1 c flour (5 grain freshly ground)
1 t ground coriander
1 t ground cumin
1 t turmeric
1 t salt
1/2 t ground black pepper
2 garlic cloves, finely chopped
1 1/4 inch piece fresh ginger, chopped
1/2 bell pepper, finely chopped
1 T chopped fresh cilantro
1 c water
2 eggs
1 onion, chopped
1 potato, chopped
1/2 c corn kernels
1 small eggplant, diced
1 c broccoli, chopped
Coconut Oil for deep frying

Sweet Chili Sauce for dipping can be found in most grocery stores in the asian food section. Put some chili sauce in a bowl, add a little water, crushed peanuts, and diced cucumber to make it complete for dipping!

Place flour in a bowl and stir in all the spices. Then add garlic, ginger, peppers, cilantro and the water to make a batter. Add the eggs, onion, potato, corn, eggplant and broccoli to the batter and stir until distributed evenly. Heat oil in wok or frying pan to 375 degrees. Drop tablespoons into hot oil and fry in batches until golden brown and crisp, turning once. Make sure you let the oil heat back up to 375 between batches. Serve with sweet chili sauce.

A tossed green salad is great served on the side.

Chicken Galungal Soup

1 big bag of frozen chicken drumsticks (8-10)
3-4 small dried galungal root (find at Thai store)
2 T Instant Hot & Sour Paste (find at Thai store)
1 T lemongrass (optional)
1 T tumerric
1/4 t chili pepper (NOT chili powder)
1 t salt
4 chicken boullion cubes
2 garlic cloves, minced
4 green onions, diced
2 cans of straw mushrooms, diced
1 bunch of fresh cilantro, minced
1 can coconut milk
RICE, served in bowls, soup poured over

Combine drumsticks, galungal roots, paste, lemongrass, tumerric, chili pepper, salt, garlic, and green onions in a big soup pot. Fill with water until all drumsticks are covered. Bring to a boil. Reduce heat to medium low and simmer for about 45 minutes or so. Take out all drumsticks and peel off all the meat...return flesh to soup. Turn off heat and add the mushrooms, cilantro, and coconut milk. Stir, take out the galungal roots (they make the flavor but are not edible) and serve in bowls over hot white/brown rice mix! Sprinkle with fresh cut cilantro to add a little color for garnish. This is such a great soup...my daughter, Rachael's favorite!

Turkey Divan

(Great use of leftover Thanksgiving turkey)

8-10 slices of leftover Turkey
1 can cream of chicken
1/4 t curry powder
1 (10 oz) pkg. frozen broccoli spears
2 T milk
1/2 cup low cal. mayo
1 c shredded cheddar cheese

Put steamed broccoli and cooked turkey in a 13x9 inch pan. In a medium bowl, mix soup, mayo, milk and curry powder. Pour mixture over turkey/broccoli. Heat casserole for 15 mintues at 350 degrees. Pull it out, sprinkle with cheese and return to oven for 5 more minutes. This dish is great served with RICE!

Zucchini Casserole

3 c cubed zucchini
3 c cubbed sumer squash
1/2 c diced onion
2 T butter
1 c cream of chicken
8 oz sour cream
salt/pepper to taste
1 pkg. chicken stuffing mix

Steam squash together until tender but firm (5 min). Saute onion in butter, add soup, sour cream, salt/pepper. Mix that with the squash. Place half in a casserole dish, then top with half dressing mix and half of stuffing. Layer again. Bake at 325 degrees for 25 minutes. My sister's husband loves this dish!

Curried Chicken & Lentil Salad

(This recipe is for a pressure cooker, but if you don't have one, just cook in a big pot with lid on until lentils/chicken is cooked)

1 t vegetable oil
3 chicken breasts with bone, skin removed
1 cup dried lentils (pink or brown)
2 cups water
1 t curry powder
2 cups grapes, cut into halves
1 cup cashews
2-3 ribs celery, cut into 1/4 inch slices

Dressing:
1 cup plain low-fat yogurt
1 1/2 t curry powder

In a 2.5 quart Pressure Frypan or larger pressure cooker, heat vegetable oil over high heat. Add chicken and brown on both sides. Add lentils, water and curry powder. Bring to a boil, stirring occasionally. Close lid and bring pressure to first red ring over high heat. Adjust heat to stabalize pressure at first red ring. Cook for 8 minutes. Remove from heat. When pressure releases, remove chicken, cut meat off bones and into small pieces. Let cool and then add grapes, cashews and celery.
Mix yogurt and curry powder together for dressing until well blended. Serve salad mixture on a bed of lettuces (spring mix with spinach and a little collard greens finely chopped is my preference). Pass around dressing seperately.
Serves 4 to 6 people.

Pecan Cookies

3 cups quick oats
1/2 cups
5 grain flour
1/2 cups finely ground flaxseed
1 cup unsweetened cocconut (shredded or flaked)
1 cup pecans (chopped)
1 1/4 cups sucanut (brown sugar)
1/3 cup honey
1 cup butter

Preheat oven to 325 degrees. Combine oats, flour, flaxseed, coconut and nuts in a large bowl. Melt butter, sugar and honey in saucepan over low heat. Add melted butter mixture to dry ingredients. Drop into balls and place on greased cookie sheet. Bake 9-12 minutes, until browned and chewy. Roll them into balls after they are somewhat cooled. Notes: Store in air tight container. I like to wrap each ball in plastic wrap and put them in a bag in the freezer to grab quickly and put in kids' lunch.

Pumpkin Spice Cookies

1 1/4 c sucanut
1/2 c butter, softened
1 can pumpkin (2 cups fresh or canned)
2 3/4 c flour
3 t baking powder
1 t cinnamon
1/2 t salt
1/2 t nutmeg
1/4 t ginger
1 c raisins (I like the organic, smaller raisins)
1 c pecans, chopped

Mix together in order. Bake at 400 degrees for 12-15 minutes on a greased cookie sheet. ENJOY!

Chocolate Torte Wedges

(found by: Megan Walburger)

8 oz semisweet or bittersweet chocolate
1 c sucanut (brown sugar)
3/4 c butter, melted
2/3 c almond meal (crushed almonds)
3 T whole grain flour
5 eggs, seperated
1/4 c milk
1 T vanilla
1 t baking powder

Melt chocolate, add sugar until blended. Stir in melted butter and vanilla. Remove from heat and stir in almond meal and whole grain flour. Add egg yolks 1 at a time stirring well. Add baking powder. Whisk egg whites till peaks form. Fold in and spread in a greased 13 x 9 inch pan. Bake for 40-45 minutes in a 350 degree oven. Let cool for 45 mintues. Cut them into thin wedges and dip them in melted chocolate and place on wax paper or greased foil sheets. Cool in fridge.

Chocolate Macaroons

(Ann Schraedel)

4 oz bittersweet chocolate
3 egg whites
1/4 c cocoa powder
3/4 c sucanut
1/4 t salt
1 t vanilla
2 1/2 c unsweetened shredded coconut

Melt chocolate. Mix all the rest of the ingredients together then add to the chocolate. Bake at 325 degrees on lightly greased cookie sheets for about 15 minutes and then cool on pan for another 10 minutes.

Multigrain Energy Bars

1/4 cup slivered almonds
1/8 cup toasted sesame seeds
1/2 cup 7-grain cereal (Bob's Red Mill)
2 cups rolled oats
1/2 cup honey
1/4 tsp kosher salt
1 cup organic peanut butter
1 tsp vanilla extract

Toast the sesame seeds and almonds under a low broiler until a light golden brown (about 3-4 min) before removing. Set aside to cool. Comine oats, almonds, and sesame seeds to a large bowl and mix well. I use my hands to gently roll the mixture. Bring 1/2 cup of water to a boil in a small sauce pan. Add the 7-grain cereal, stir thoroughly, and remove from heat. Allow it to rest in the pan for 2 minutes. Add peanut butter, honey, salt, and vanilla to the pan and return to a medium low heat, stiring frequently, for about 7 minutes. You want the mixture warmed througout and well combined. The mixture will begin to glisten and roll off the sides as you stir it. Do not overheat the mixture as you will need to be able to handle it. Add the peanut butter mixture to the oat mixture and combine thoroughly. Work it with your hands to combine well. Firmly press the mixture into a 8x8 glass baking dish. Don't be shy about it. You want to compress it into the bottom of the dish so that the top becomes level. Allow the dish to rest at room temperature for two hours or longer. The longer you wait, the firmer the bars will be when you cut them. Cut into bars and enjoy. I individually wrap them in saran wrap and freeze them all in a brown paper bag to grab for kids' lunches.

Apple Flapjacks

3 cups whole grain flour
1 cup white bean flour (grind beans in wheat grinder!)
1 T baking soda
1/2 cup powdered milk or whey
1/2 t sea salt
2 T honey
2 cups buttermilk (milk with a little lemon juice)
2 cups warm water
3 T oil
4 egg yolks
4 beaten egg whites
1 large grated apple

Combine ingredients in order. Use this recipe to make waffles, hot cakes or Ebelskivers. I make pancakes with it! Serves 4-6 people. For extra crunch add 1/4 cup chopped nuts or sunflower seeds to batter. I like to add flax seeds that I grind up in a coffee grinder and wheat germ to my recipes.

I serve these with unsalted butter and PURE maple syrup! My kids love them and the bean powder adds protein, iron, and other essential vitamins & minerals! (Once the beans are ground, store them in the fridge.)