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.)

Wheat Bran Muffins

1 1/4 cup wheat bran or oat bran
1 cup flour (5 grain freshly ground flour)
2 T ground flax seeds (optional)
3 T wheat germ (optional)
2 t baking powder
1/4 t baking soda
3/4 cup applesauce
1/3 cup honey
1 egg
1 T cooking oil

Grease muffin tins. Preheat oven to 400 degrees. Combine dry ingredients in one bowl, and wet ingredients in another bowl. Combine both dry and wet together just till moistened. Fold in dry fruit or raisins if desired. Fill 12 muffin tins. Bake about 20 minutes. Let cool. NOW SIT BACK AND ENJOY A HEALTHY BREAKFAST!!!

German Apple Pancakes

4 eggs
2 T butter
3/4 c flour (5 grain)
2 T flax seeds, ground
2 medium apples or peaches
3/4 c milk
1/4 c sucanut (unrefined sugar)
1/2 t sea salt
1/2 t cinnamon

Place glass casserole dish in oven, heated to 400 degrees. Beat eggs, flour, milk and salt together for 1 minute. Remove dish from oven. Place butter in dish and rotate dish until butter is melted and sides are coated. In casserole dish, arrange apple or peach slices; pour batter over them. Mix sugar/cinnamon; sprinkle over the batter. Bake until puffed and golden brown about 20-25 minutes. Enjoy for breakfast or dessert! We double the recipe for our family of 6 people...and it's the perfect amount.

Banana & Blueberry Muffins

This recipe is a couple that I combined and like a lot. I use frozen blueberries and thaw them out the night before in a bowl on the counter. Try this recipe and the kids will love them! This makes 1 1/2 dozen muffins.

3 1/2 c flour (5 grain, freshly ground if you have)
2/3 c sucanut (sugar if you don't want it healthier)
4 t baking powder
1/2 t salt
2 T flax seeds, ground
2 eggs
1 t vanilla
1 1/3 c milk
1/2 c cooking oil
3 ripe bananas, mashed
1 1/2 c frozen blueberries, thawed, drained

Grease muffin cups. Combine flour, sucanut, baking powder, and salt. Set aside. In another bowl, combine eggs, milk, oil, and mashed bananas. Mix and then add the dry ingredients. Fold in the blueberries and fill muffin tins. Bake at 400 degrees for 20-25 minutes. Cool for 5 minutes. Serve warm with butter!

Morning Glory Muffins

(submitted by Cheryl Sanger)

2 c flour, 1 egg, 2 egg whites,
1 1/4 c sucanut/sugar,
1 T cinnamon, 1/2 c apple sauce,
2 t baking powder, 1/4 c vegetable oil,
1/2 t baking soda, 1 T vanilla,
1/2 t salt, 2 T pecans-chopped,
2 c carrots-grated, 2 T wheat germ,
1 apple-grated, 1 T flax seeds-ground,
1 c raisins or crasins

Preheat oven to 375 degrees, spray 18-20 muffin tins.
Whisk eggs, egg whites, apple sauce, oil, vanilla. In another bowl, mix flour, sugar, cinnamon, baking powder, soda and salt. Stir in carrots, apple and raisins/crasins. Add both mixtures together just till moistened-pour into muffin tins. In a small bowl, combine pecans, wheat germ and flax seeds together. Sprinkle over muffins and press lightly. Bake for 18-20 minutes. (I cooked them about 20-22 minutes because of the elevation, and I added a mushy banana as well and they were too gooey so it needed a couple extra minutes!)

Heart-Healthy Apple Coffee Cake

Better Homes & Garden

2/3 c flour
1/2 c whole wheat flour
2 T flax seeds, ground
1 t baking soda
1 t cinnamon
1/4 t salt
1 1/2 c finely chopped, peeled apples (2 small) or peaches
2 eggs
3/4 c sugar (or sucanut)
1/4 c chopped walnuts or pecans
1/4 c applesauce

1/4 c sucanut (or brown sugar)
2 T flour
1/2 t cinnamon
1 T butter

Grease a 9 inch round baking pan. In a small bowl stir together all the top dry ingredients. In another bowl, combine the apples, eggs, sugar, nuts and applesauce. Add to dry ingredients, stir, and pour into baking pan.

For topping, stir together the sucanut, flour and cinnamon. Cut in the butter. Sprinkle topping over batter in pan. Bake in a 350 degree oven for 30-35 minutes if used apples, and 40-45 minutes if you substituted chopped fresh peaches! YUMMY!

Pumpkin Bread

(submitted by Megan Walburger)

2 eggs
1/3 to 1/2 c pure maple syrup or honey
1 1/4 c mashed cooked pumpkin
1/2 c oil
1 t baking soda
1/4 c plain yogurt or buttermilk
1 3/4 c plus 2 T whole wheat flour
1 1/2 t pumpkin spice
1/2 c chopped pecans or walnuts

Preheat oven to 325 degrees. Oil loaf pan or square baking dish. Beat eggs and maple syrup together. Add pumpkin and oil. Stir in soda and yogurt or buttermilk. Sift flour and spices together and add to liquid mixture. Fold in the nuts. Bake for 75-90 minutes for loaf pan or 45 minutes for square pan.

I substituted some of the flour for about 2 T each of wheat germ, rice bran, and ground flax seeds to add more nutrition.

Zucchini Bread

2 cups peeled, grated zucchini (I grow my own in the garden, grate in food processor, put in ziplock bags, store in freezer, put in fridge on plate the night before. Drain most liquid on plate.)
3 cups flour (freshly whole-grain ground)
3 T flax seeds, ground (I bought a coffee grinder just for this and use it ALL the time. Flax seeds are so good for you and can be added to anything really!)
1/4 cup wheat germ (optional but I love!)
1 t salt
1/4 t baking powder
1 t baking soda
3/4 t ground nutmeg
3 t cinnamon
3 eggs
1 1/2 cups sucanut (bought at most groceries in the organic sections)
1 cup vegetable oil
3 t vanilla

Sift together all dry ingredients/spices. Set aside. In large mixing bowl, beat eggs thoroughly. Add oil, sugar, vanilla, zucchini, and sifted dry ingredients. Mix well. Pour into 2 greased AND floured loaf pans and bake 1 hour at 325 degrees until toothpick comes out clean. Let cool in pan 5 minutes. Use knife to loosen bread along sides and pull out.

Banana Bread

(Bonnie Hale)

1/2 c shortning
1/2 c butter
1 3/4 c sugar or sucanut

2 t vanilla
4 eggs
2 c mashed ripe bananas
1 c 7-up (lemon-lime soda)

4 c sifted flour
2 T flax seeds (ground)
2 t baking soda
1 t cinnamon
1/2 t salt
2 t baking powder

Cream the sugar, butter and shortning together. Blend in the vanilla, eggs, bananas and soda in order. Next, sift all the dry ingredients together and add to the wet ingredients. Bake at 325 degrees for 40 minutes in 2 large and 2 small greased then floured bread pans. Use a toothpick inserted in the middle to see if it comes out clean. If not, put it in for another 5 minutes.
NOTE: I use my 5 grain freshly ground flour, but the bread will sink a little in the middle because of that, but it still tastes the same but be healthier!