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WHOLESOME RECIPES

WHOLESOME RECIPES
for Your Kitchen and Home

enjoyment

health
COMPILED BY A M A N DA K A A K E

d
th e nu tr iti ou s fo od s God has given us an
nefits from
Getting the health be lp le ad yo u on a journey of who
le
cookbook th at will he
enjoying them too! A us re ci pe s as well as cleaning
and
u will find sc ru m pt io
food type cooking. Yo joy the ride!
body care recipes. En

1
Welcome to the first “printing” of my new cookbook!
first of all want to welcome you

I to my first official cookbook.


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

My views on health. Everyone has


My wonderful husband and myself just after he had finished up bike camp for the year. I was
their own view of what true health is. so very excited to have him back in my arms after about a week of him being gone and myself
I have found there will always be alone with the kids.
extremists. I too tried to be an
extremist, however the financial cost which means it is my goal for you to from people who have been there,
and the well being of my marriage got not be able to find a recipe that has tried that. It saves me a lot of time
me out of that rut quicker than I refined sugar or cream of soup in it. As and heartache.
realized it would. My goal now is to funny as it may seem, those two
I hope you find the recipes here-in to
eat as many foods as possible in their ingredients are found in so many of the
be as great in taste as what our family
natural state. If my family wants a recipes you find today in many homes.
does.
treat, I try to make it homemade with I have also tried to keep things as
as few refined ingredients as possible. Here’s to a new year and a healthier
simple as possible while providing you
I did however try to keep the focus of you!
with little tips I’ve learned along the
this cookbook away from refined foods way. I have truly learned to take advice

Eating Local and Organic


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

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

2
My fa vorite s
Local Business: Online Businesses: Favorite Chain Stores:
Turtlebee and Honeytree Farms Mountain Rose Herbs Whole Foods
This lovely farm located in Howell, I LOVE this company! They offer bulk Trader Joes
Michigan has been our favorite since we dried herbs, seeds for planting and
started our natural journey. They offer more. You can find how to videos of
free range meats, cheese, butter, raw theirs on youtube. You can contact
milk, raw honey and more! They are also them at 1-800-879-3337
just starting a Farm Sharing Program. http://mountainroseherbs.com/ Products:
Contact Kathy and Tim at 810-266-4880
http://www.turtlebeefarms.com/ The Bulk Herb Store Acidophilus - Contact me
Again, another one of those “I love” Agave - Wholesome Sweeteners
Thomposon Creek Turkey Farm places. Shoshanna does a wonderful Baby Bath - California Baby
This business is a deli on one side and a job in her videos on their online site Bragg Apple Cider Vinegar
restaurant on the other. They currently explaining basic herbal preparations Candy for kids - Yummy Earth
have two locations. They offer free and more. The Bulk Herb Store sells a Cereals - Mother’s Peanut Butter Bumpers
range whole turkeys cooked or uncooked. wide variety of high quality dried herbs Coconut Oil by Nutiva
Both locations are in Flint, Michigan. as well as favorite family herbal Crackers - 7 grain - Kashi
Contact them at 810-234-54444 combinations. You will also find a dvd Dishwasher Detergent - Seventh Generation
http:// called Making Herbs Simple, books and Dryer sheets - Melaleuca
www.thompsoncreekturkeyfarm.com/ more on their lovely website. You can Female Comfort - Contact me
contact them at 1-877-278-4257. Feminine Care - Seventh Generation
Wild Farm Foods - formerly O-Jib-Wa http://www.bulkherbstore.com/ Homeopathics - Hylands
in Burton, Michigan. Kids tooth gel - Weleda
The only thing missing here is a bulk Vitacost Laundry Detergent - Trader Joes
herb section. While small, this unique The reason why I love Vitacost so Liquid Mint Chlorophyll - Contact me
little store has everything from remedies, much is that they offer many things you Milk alternative - Almond Breeze
refrigerated products, canned/boxed can find in the health food stores at a Papaya Enzymes - American Health
goods and so much more. fraction of the price. You can visit Purely Decadent Coconut Milk Ice Cream
Contact them at 810-744-2406 them at vitacost.com Rhino chewable kids calcium
Silver Shield - Contact me
Manna Plus - Herbalist Ann Wade Nature’s Sunshine Simply Organic Spices
I feel God truly put Ann and Mindy in Last but definitely not least is my Soaps - Kiss My Face and Burt Bees
our lives. At a time when my daughter’s herbal remedy store of choice. I have Spry Xylitol gum
health was in continual decline, through found their products by and large to Teas - Traditional Medicinals and Yogi
these two women, God allowed my surpass anything I’ve found to date. To Toothpaste - NSP Contact me
daughter to be healed. Located in find out more about NS products, Yogurt - Stoneyfield
Waldron, Michigan. Contact them at getting them wholesale and more,
517-567-4364 contact me. (contact info below)
http://www.mannaplus1.com/ Books:
The Chemical Free Lawn by Schultz
The Complete Guide to Homeopathy by Dr.
Andrew Lockie and Dr Niccola Geddes
For more information on The Encyclopedia of Country Living by Carla
Emery
what you’ve seen in this The Holistic Herbal by David Hoffman
book, recipes questions/ Nourishing Traditions by Sally Fallon
The Raw 50 by Carol Alt
suggestions and more, Treat Your Child the Natural Way by Amanda
contact me at Cochrane
mandikaake@gmail.com

3
WHOLESOME RECIPES

APPETIZERS

appetizers
ta r te r s..
For S
Party Planning

s t a r t e r s 
Tips
- Make dips ahead of time.

- Pre-slice or chop and veggies,meats


and fruits you possibly can.

MANGO SALSAo u t . c o m / - Decorate the party area as soon as you


reecooking. ab can.
ht tp://glutenf
- Set out all serving dishes and utensils
The first time I had mango salsa I fell in love. the night before.

I just couldn’t get my mind around fruit in - Have some music playing in the
background - I love beautiful
salsa - then I tried it. instrumental. It’s great for setting a
mood.

- If possible, make beverages ahead of


appe tizers - l e t ’ s g e t s t art e d time.
lanning a party can be so

P much fun! I just love having


company over but sometimes
get bogged down in all the ideals of
Simple is almost always better. Of
course there’s the occasional recipe
that takes lots of time, effort and $$
- Using disposable dishes makes for fast
and easy clean up.

- Balance out the number of dishes that


preparation. One thing that has that tastes amazing. However, by and need to be in the oven or refrigerated.
helped me tremendously is making a large it’s the simple recipes that pack a Having all hot/baked appetizers will
list of foods we want to eat, the send you into a frenzy when guests
great flavor. Just remember, higher
arrive.
groceries needed for them and last but quality
not least, a scheduled list of what ingredients - Try to have an assortment of flavors
needs to be done and when. really do and colors. This not only makes the
taste better look of the party food exciting, but it
and can make also gives you varied vitamins and
My idea of appetizers has definitely minerals in the food you’re eating.
a good dish
changed in the past 10 years or so. I
great by just - Label items that have possible
used to think it was all fatty, cheese
making sure allergens in them.
filled, fried foods. I’ve since
you have
discovered so many wonderful recipes
high quality - Label items that may be unknown to
that are used for appetizers and most
ingredients. the guests.
of them are not even hot!

4
Chicken Wings by Amanda 5.Dip in salsa. beans in the center of the hummus
Kaake with a few leaves of parsley.
6.To store, wrap in saran wrap Arabic custom is to pour a small
This is a recipe my family on my individually and refrigerate. amount of olive oil over the top as
mom’s side used to make almost Another option is to mix some salsa well as a sprinkling of sumac and/
every year. They would bake the in with the cream cheese and spread or paprika.
wings in the oven first, then put them that right on the tortilla shell.
in a crockpot with the hot sauce and
butter. I like to do things a little
different. It’s a HUGE time and mess
saver.
Ingredients: Hummus by Heather Ekstrom
Cream cheese Stuffed Dates Ingredients:
Hot sauce/Wing Sauce
by Amanda Kaake 2 1/4 cups cooked garbanzo beans,
Frozen chicken wings drained well.
Ingredients: 1/4 cup lemon juice
dates 2 cloves garlic
Directions: 1/4 cup sesame tahini
cream cheese - softened sea salt to taste
1.Place chicken wings in crockpot.
2.Pour a whole bottle of wing sauce Directions:
Directions: 1. Combine all ingredients in food
over chicken.
1.Slice each date in half and remove processor and blend thoroughly.
3.Cook on low till the chicken almost 2. Add salt to taste.
the pit.
falls off the bones. 3. Serve with crackers, bread or
2.Whip the softened cream cheese vegetables.
4.If you cannot find wing sauce, just
just a bit.
add in a bit of butter to the hot
sauce. 3.Stuff each date with cream cheese
and serve.

Mandi’s Dipping Sauce for


Tortilla Roll-Ups by Amanda
Kaake Bread by Amanda Kaake
Hummus by Ruth Dec Ingredients:
Here is another change in something Ingredients: 1/2 cup good extra virgin olive oil
that my family used to make all the 1 15 oz. can of garbanzo beans/chick 3 crushed garlic cloves
time. My changes provide more of a peas, drained 1/8 teaspoon crushed red pepper
protein kick. This would be great for 3 T. tahini 1/4 teaspoon sea salt
lunch, appetizers or a snack. 1/4-1/2 c. fresh squeezed lemon pepper
Ingredients: juice
1 clove garlic Directions:
Tortilla shells - any flavor 1/8 t. cumin 1. Put all ingredients in bowl, stir and
1/2 t. sea salt let sit a bit.
Deli meat of any kind
finely chopped parsley, garnish 2. Store any unused sauce in
Cream cheese olive oil refrigerator.
Chives - optional sumac and paprika for garnish

Cheddar cheese Directions:


1. Process all of the ingredients,
Salsa
except for tablespoon of the Mango Salsa by Amanda Kaake
garbanzo beans, the parsley, olive oil Ingredients:
and sumac, in a food processor and
Directions: 2 fresh mangoes, diced
add water to just below the level of 1/4 cup crushed pineapple
1.Spread each tortilla with cream the garbanzos. 1/4 red bell pepper, coarsely
cheese. chopped
2. Process, adding additional water
2.Sprinkle with chives and cheddar 1/4 green bell pepper, coarsely
as necessary, to form a smooth, thick
cheese. chopped
paste. 2 tablespoons extra virgin olive oil
3.Lay a thin layer of deli meat on top 1 clove garlic, minced finely
and roll up. 3. Garnish the edge of a serving dish 2-3 green onions chopped finely
with the parsley. Place the
4.Leave whole, cut in half or smaller 2 teaspoons fresh lime juice, or
hummus in the middle of the dish.
pinwheel pieces. lemon or lemon juice
Mound the reserved garbanzo

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1/2 teaspoon red pepper Sour cream
flakes (optional) Avocado and corn salsa
salt and pepper (to season)
Sweet and Sour Meatballs by Directions:
Directions: Jennifer Dugan 1. Heat the olive oil in a skillet over
1. Mix together all ingredients in a Ingredients: medium heat. Add the onion and
bowl. 1 1/2 lbs. lean ground beef cook, stirring occasionally for 20
2. Serve with chips or over grilled 2/3 cups bread crumbs minutes or until onion is caramelized.
tuna, salmon, chicken or pork! 1/3 cup minced onion 2. Season with sea salt, to taste.
1 egg 3. Layer the tortilla with a bit of sour
1 1/2 tsp. salt cream, chicken mixture, black beans,
1/4 tsp. ginger caramelized onion and cheese.
Guacamole by Amanda Kaake 1/4 cup milk 4. Cook in a dry skillet over medium
2 tbsp. cornstarch heat until lightly golden brown, about
Ingredients:
1 cup pineapple tidbits (reserve 2-3 minutes, then flip over. Cook for
avocado
syrup) an additional 2-3 minutes.
organic salsa (we love the Meijer
1/2 cup vinegar 5. Remove from skillet and slice into
brand)
1 tbsp. soy sauce triangles. Serve topped with
1/3 cup chopped green pepper avocado and corn salsa. Enjoy
Directions:
1/3 cup brown sugar
1. Mash 1 avocado and mix in 1
Tablespoon organic salsa (we use
Directions:
Meijer). I sometimes like to add in
1. Mix meat, breadcrumbs, onion,
some fresh lemon juice as well.
salt, egg, ginger and milk. Mom's Salsa by Pam taken from
2. Serve with fresh tortilla chips.
2. Shape into balls. Brown meat balls fortheloveofcooking-
in your grease of choice. recipes.blogspot.com
3. Mix cornstarch and sugar, stir in Ingredients:
reserved syrup, vinegar and soy 10 fresh tomatoes
sauce. Cook until thickened.
Bruschetta with Tomato and 4. Add mead balls, pineapple and
2-3 green onions
Basil by Pam taken from 2-3 cloves of garlic
green peppers. Handful of cilantro
fortheloveofcooking- 5. Simmer about 30 minutes. 2 jalapenos, seeded and deveined
recipes.blogspot.com/ 6. Serve with toothpicks or Hors (unless you want it spicy)
Ingredients: d'oeuvres forks. Sea salt and fresh cracked pepper to
5-6 firm tomatoes, diced very small
taste
5-6 basil leaves, cut into very small
ribbons (chiffonade)
Directions:
1 small shallot, finely diced
1. Clean tomatoes, remove stem,
Drizzle of olive oil, to taste Chicken, Black Bean and then gently cut an X on the bottom of
Drizzle of balsamic vinegar, to taste Caramelized Red Onion the tomatoes.
Sea salt and freshly cracked black
pepper, to taste Quesadilla by Pam taken from
fortheloveofcooking- 2. Heat a large pot of water until
1 clove of garlic
recipes.blogspot.com/ boiling. Add the tomatoes and boil for
1 baguette, sliced into thin slices
Chicken Ingredients: 10-15 seconds.
Directions: 2 cups of roasted chicken, shredded
2-3 tbsp fresh cilantro, chopped 3. Remove from water and put into
1. Preheat the oven to 400 degrees.
2-3 tbsp sweet yellow onion, an ice bath. Once the tomatoes have
2. Line a baking sheet with the
chopped cooled, gently peel off the skin.
baguette slices.
3. Toast the bread for 4-5 minutes on Juice of 1 lime
Garlic powder, to taste 4. Place tomatoes, garlic, green
each side.
Cumin, to taste onions, cilantro, jalapenos, sea salt
4. Once you remove the bread from
Sea salt and freshly cracked pepper, and fresh cracked pepper in a food
the oven, rub the raw garlic clove on
to taste processor or blender.
each slice of baguette.
5. Dice tomatoes very small, cut the Combine all ingredients and mix
thoroughly. Set aside. 5. Puree until thoroughly mixed.
basil into small ribbons and finely
Taste and re-season if necessary.
dice the shallot.
Other Ingredients: Letting it sit in the refrigerator for a
6. Mix the tomatoes, basil, and
1 tsp olive oil few hours lets the flavors combine
shallots with a drizzle of olive oil and
1 red onion, sliced and makes the salsa taste even
balsamic vinegar to taste.
Sea salt, to taste better. Enjoy!
7. Season with sea salt and freshly
cracked black pepper. Chicken mixture
8. Scoop a spoonful onto each Black beans, rinsed and drained
baguette slice and serve. Enjoy. Mexican blend of cheese, shredded
Flour tortillas

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Sweet Spiced Roasted Red Spinach Artichoke Dip by
Pepper Hummus by Beka Beka Mulder
Mulder Ingredients:
Ingredients: 2 cups parmesan cheese
1 (15 ounce) can garbanzo beans, 1 box frozen chopped spinach,
drained thawed and drained.
1 (4 ounce) jar roasted red peppers 1 14oz can artichoke hearts drained
3 tablespoons lemon juice and chopped
1 1/2 tablespoons tahini 2/3 cup sour cream
1 garlic clove, minced 1 cup cream cheese
1/2 teaspoon ground cumin 1/3 cup mayo
1/2 teaspoon cayenne pepper 2 teaspoons garlic, minced
1/4 teaspoon salt
1 tablespoon chopped fresh parsley Directions:
1. Preheat over to 375 degrees.
Directions: 2. Mix together parmesan cheese,
1. In an electric blender or food spinach and artichoke hearts.
processor, puree the chickpeas, red 3. Combine remaining ingredients
peppers, lemon juice, tahini, garlic, and mix with spinach mixture.
cumin, cayenne, and salt. 4. Bake for 20-30 minutes.
2. Process, using long pulses, until 5. Serve with crackers or toasted
the mixture is fairly smooth, and bread.
slightly fluffy.
3. Make sure to scrape the mixture
off the sides of the food processor or
blender in between pulses.
4. Transfer to a serving bowl and
refrigerate for at least 1 hour. (The
hummus can be made up to 3 days
ahead and refrigerated. Return to
room temperature before serving.)
5. Sprinkle the hummus with the
chopped parsley before serving.

Pita Chips by Beka Mulder


Ingredients:
12 pita pockets
1/2 cup olive oil
1/2 teaspoon black pepper
1 teaspoon garlic salt
1/2 teaspoon dried basil

Directions:
1. Preheat oven to 400 degrees.
2. Cut each Pita bread into 8
triangles and place on lined baking
sheet.
3. In a small bowl, combine rest of
ingredients.
4. Brush each triangle with oil
mixture.
5. Bake for about 7 minutes or until
light brown and crispy.
6. Watch carefully, they burn easily.

7
WHOLESOME RECIPES

BEAUTY AND
HOUSEHOLD

aking soda
a n in g Tips
Gr een Cle

v i n e g a r  b
Try going paperless. Instead of
purchasing paper napkins week after
week, try using cloth napkins. You can
make them or purchase them. You can
spend very little to a lot of money on
ANERS
HOMEMADE CLE these. It’s become an addiction I try to
reign in.
photo credit
For un-paper towels, I used an old 100%
cotton sheet that I was going to throw
Can you really make your own cleaners and away. I just cut it into squares and didn’t
still disinfect your home? You sure can! Read even bother hemming. These were used
to soak up grease or clean up spills.
on my friend, read on!
If you can’t seem to figure out how to
cl ea n in g m a de s i m p l e afford a nice electric air purifier for your
home, grow these potted plants -
still remember the turning point change. I immediately started purchasing chrysanthemums, english ivy, spider

I in our families life when we


changed from the more widely
used cleaners to more natural and
their products. I used them for a few years
and to this day still like the products. The
problem came in when the prices for the
plants and boston ferns.

homemade cleaners. It all happened March products started going up and I could no Set your drier to damp dry. This will
of 2004 at the first homeschool convention longer in good conscious afford them. This keep you from having to use one of the
we had ever attended. There was a mother is what led me on my journey to make my most toxic things out there - drier sheets.
at a table full of cleaning products. It own cleaning supplies. With just a few A step better, dry your clothing outside.
intrigued me a bit at first, but even more so ingredients, you too can make your own
when I saw a brochure that said I was safer, natural and cheaper cleaning
poisoning my child. I was actually upset at products. You only need a few different Put all your cleaning products, gloves,
first. I would never in a million years combinations etc... in one handy container to make
intentionally poison my child. What a that will be cleaning around the house a snap.
huge accusation to make. However, I good for
swallowed my pride and slight resentment cleaning several
Rid yourself of clutter. It’s so much
towards this woman. areas of the
easier to clean and keep things clean
house. You will
with less clutter. How much do you
no longer need
As I listened to what she had to say, I was several cleaning really need? Donate nice unwanted/
not only horrified at what I had been bottles just for unused items to Goodwill. You can also
doing, but very encouraged to make a one room. get a tax receipt for this.

8
Homemade Honey Mask by 2. Pour above mixture over paper 1. Place coconut oil in crockpot and
Amanda Kaake towels and let soak 5 minutes. melt on warm or low. Never allow
Ingredients: 3. Turn upside down and soak this to boil.
honey another 5 minutes. 2. Add in herbs making sure there's
Directions: Caution - do not forget to cut the plenty of oil in the crackpot.
1. Apply honey to face and neck. wipes in the opposite direction so 3. Cook covered for 2-3 days.
2. Allow to set for 15 minutes. they come easily out of the tub. Also, 4. Strain well and pour in jar. Add a
3. Rinse with very warm water. make sure to use these up in a timely drop or so of grape seed extract.
manor otherwise, they can grow Cover and store in fridge to solidify.
mold.
For babies - calendula, comfrey and
yarrow.
Burn cream - blend in aloe vera gel -
Tea Tree Oil Toner by Amanda 1/3 gel to 2/3 salve.
Kaake
Ingredients: Elderberry Syrup by Amanda
1/4 cup witch hazel Kaake taken from Mountain Rose
1/4 cup water Herbs youtube.
1/4 teaspoon tee tree oil (I use 6-7 This is great for colds and flus.
drops) Ingredients: All Purpose Cleaner
Directions: 1/2 cup dried elderberries or 1 cup
1. Pour all in bottle and swirl fresh berries. - found at health food This works good for cleaning the
together. stores or mountainroseherbs.com table and counters, washing
2. Spray on face whenever toner is 1 tablespoon freshly grated ginger windows, mopping the floor, cleaning
needed. This is very cool and 5 whole cloves the toilet, etc...
refreshing. 1 cinnamon stick
2 cups water Ingredients:
1 cup honey White distilled vinegar
Water
Directions:
1. Put berries, ginger, cloves, Directions:
cinnamon stick and water in a pan. 1. Mix 1/2 part vinegar to one part
Dishwashing Detergent 2. Cover and bring to a boil. Turn water in spray bottle.
Ingredients: down to simmer and cook down till 2. As an added boost, add in
1 cup Washing soda the liquid is reduced by 1/2. About essential oils of lavender, tea tree,
1 cup Borax 20-30 minutes. rosemary or citrus.
1\2 cup salt 3. Pour all through a mesh type
1\2 cup citric acid strainer. Push down berries with
Directions: spoon to get all liquid out.
Mix together and store tightly 4. Pour liquid into a container and
covered in a Mason Jar. Use one mix in honey.
tablespoon per load. Add vinegar to 5. Let cool at room temp. Put lid on
the rinse dispenser for the best and refrigerate. Carpet Freshener
results. This should last up to 2 weeks. Ingredients:
While sick, take up to a tablespoon Corn Starch
per hour. To prevent, take 1 Essential oils if you'd like it smelling
tablespoon per day. good.

Directions:
Baby Wipes 1.Fill sugar shaker bottle with
Ingredients: cornstarch. If you're using essential
2 cups boiled water oils, sprinkle a few drops in and
1 tablespoon white distilled vinegar Green Salve by Amanda shake well till mixed.
1 tablespoon liquid baby wash/ Kaake taken from Shoshanna at The 2.Sprinkle cornstarch on carpet and
shampoo Bulk Herb Store let sit for 15-20 minutes then
2 teaspoons olive oil Ingredients: vacuum.
1 drop lavender essential oil coconut oil
dried comfrey - heals from inside out
Directions: dried plantain - astringent - pulls out
1. Cut a sturdy roll of paper towels in infection and takes pain away
half making two smaller rolls.This grapefruit seed extract (to preserve)
can be quite the challenge. Put them Carpet Stain Remover
in an old wipes container. Directions: I've combined a couple things I saw
online and changed some ratios.

9
This actually got 4 year old stains off White distilled vinegar
my carpet! Yippee!!! Directions:
Directions: 1. Mix together and keep in closed
Ingredients: 1.Get a 1 cup measure and fill with container.
Very warm water vinegar. 2. Use one tablespoon per load.
Shampoo 2.Place on bottom rack of This makes over 150 loads for
All purpose cleaner with lavender dishwasher and run a hot, long cycle. around $4-5
essential oil

Directions:
1. Use 3oz very warm water and 2 oz
shampoo.
2. Place in spray bottle and swirl till Metal Cleaner
combined. Drain Cleaner I have not used these but found it
3. Spray the shampoo mixture on Ingredients: online. Let me know if any work for
carpet stains - not too much or it will Baking Soda you:)
be almost impossible to clean up. Let Vinegar
sit for 3 minutes (this is important). *Aluminum: using a soft cloth, clean
4. Scrub with a nice scrubbing brush, Directions: with a solution of cream of tartar and
then spray with all purpose cleaner. 1. Dump 1/2 cup baking soda down water.
5. Scrub again and then use a dry drain. *Brass or bronze: polish with a soft
cloth to wipe away an excess soap/ 2. Pour 1/2 cup vinegar down after cloth dipped in lemon and baking-
water. baking soda. soda solution, or vinegar and salt
You may need to spray a couple solution.
more times with the all purpose This will clear most drains by itself. I *Chrome: polish with baby oil,
cleaner to get the soap suds out. had a very horribly bad clog in our vinegar, http://www.blogger.com/img/
Just keep working it with a dry cloth. sink. I waited till things started blank.gifor aluminum foil shiny side
bubbling up into the sink and out.
skimmed them out. I kept repeating *Copper: soak a cotton rag in a pot of
pouring down baking soda, then boiling water with 1 tablespoon salt
vinegar and skimming things out till it and 1 cup white vinegar. Apply to
stopped working - then I took a copper while hot; let cool, then wipe
plunger and with 3 good plunges, my clean. For tougher jobs, sprinkle
Carpet Stain Remover #2 for drain ran free. baking soda or lemon juice on a soft
stubborn stains cloth, then wipe. For copper
Please remember to do a spot test cookware, sprinkle a lemon wedge
for this. This of course will work well with salt, then scrub.
on white or cream colored carpets. I *Gold: clean with toothpaste, or a
would not try it on anything dark paste of salt, vinegar, and flour.
unless you do it in an out of the way Furniture Polish *Silver: line a pan with aluminum foil
area. Give it at least 24 hours to I have yet to use this one - I'm just and fill with water; add a teaspoon
see full results before moving to a waiting for mine to run out of what I each of baking soda and salt. Bring
bigger spot on the carpet. currently have. to a boil and immerse silver. Polish
with soft cloth.
Ingredients: Ingredients: *Stainless steel: clean with a cloth
Peroxide 1/4 cup olive oil dampened with undiluted white
1/8 cup lemon juice vinegar, or olive oil. For stainless
Directions: cookware, mix 4 tbs baking soda in 1
Pour peroxide directly on stain and Directions: qt water, and apply using a soft cloth.
blot or rub out. I used this on grape 1. Put into glass jar with mister Wipe dry using a clean cloth.
juice and it was the ONLY thing that sprayer - you can find these at health
worked. food stores.
2. Shake well to incorporate.

Mold and Mildew Cleaner


Ingredients:
Dishwasher Cleaner White distilled vinegar
This is best done once a month as a Laundry Detergent Essential oils - Lavender or tea tree
maintenance. However, I used my Ingredients: are best
dishwasher for at least a year before 1 bar fells naptha or castile soap
I did this. It worked great! grated Directions:
2 cup borax 1. Put vinegar full strength in a spray
Ingredients: 2 cup washing soda bottle.

10
2. Add several drops of essential oil
and swirl bottle together.
3. Use full strength on affected area.
There is no need to rinse.

Soft Scrub 1
Ingredients:
Baking Soda
Water

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

Soft Scrub 2
Ingredients:
1/2 cup Baking Soda
Liquid dish soap

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

11
WHOLESOME RECIPES

BEVERAGES AND
SMOOTHIES

Smoothies
Be r ri e s

Berries

B e v e r a g e s 
Berries are high in
antioxidants, are anti-inflammatory, and
usually contain vitamin c among other
nutrients and vitamins.

OOTHIE
Kefir and Yogurt
B E R RY SoM
fhome.com/R
ecipes/
aste
http://www.trry-Fruit-Smoothie Kefir is great for good intestinal health
Bluebe even for those who are normally lactose
intolerant.
Doesn’t this smoothie look delicious! You can
have a great tasting beverage that’s also great Raw Honey
for you. Read on to find out how. Raw honey has great natural anti-
bacterial properties. I have
used it personally to help
Doe s w h a t I d ri n k r e a l l y mat t e r ? with seasonal allergies. It’s
also very useful for
used to think that if it was a below recipes. This is great to have for stomach issues as well as

I beverage, you weren’t really


benefiting or having adverse
effects from it. Boy was I
an afternoon snack or a morning pick
me up.
morning sickness.

Liquid Chlorophyl
wrong! Your body will still use what
you drink for energy, nutrients and There are many beverages you can Liquid chlorophyl helps promote blood
more. Or, if you’re drinking the wrong make to really boost your health.
Apple Cider Vinegar (ACV) tea is great cleansing, liver cleansing, helps promote
thing it can have all kinds of adverse a strong immune system, strengthens
for many ailments. You can add in
affects on your health. The body does some liquid chlorophyl to water to cells and more. Nature’s Sunshine
need lots of water to function properly. purify the blood, soothe a sick tummy Products makes a great tasting liquid
I suggest finding the most healthy or simply cleanse your body. Kefir is chlorophyl. Ask me how to order some.
source of water you can and start with great for
that. Even too much 100% juice can
be bad for you if you’re not careful. So,
adding in good
bacteria. By Apple Cider Vinegar
be careful and watch what you drink. itself I don’t
find it that Bragg ACV is by far the best on the
tasty but when market - I know, I’ve tried others. I can’t
As far as smoothies go, this is not only made into a begin to tell you all the health benefits
smoothie it’s this can provide. Visit the Bragg site for
a fun beverage but it can be very
yummy! more information.
healthy - especially if you use some of
the great add-ins I have listed in the Enjoy!

12
Pedialyte Clone by Amanda brewer’s yeast
Kaake ACV Tea by Amanda Kaake calcium powder
Ingredients: This is something you can take daily vitamin c powder
2 quarts water as a preventative or about 3 times a wheat bran
1 teaspoon baking soda day when you’re sick. It’s best to hit coconut oil - unrefined
7 teaspoons sugar this as soon as sickness first starts. dry milk powder
1 (1/4 ounce) packet unsweetened This has helped us and others with juice or juice concentrate
Kool-Aid powdered drink colds, flu’s, laryngitis and more. honey
mix (optional) To start use the smaller amount of agave nectar
1/2 teaspoon salt acv and honey. Once a taste has turbinado sugar - sugar in the raw
substitute (optional) developed for it, use the larger green tea - cooled
amounts in the same amount of raw cacao powder
Directions: water. ginger
1. Mix all together well and store in nut butters
the fridge for no more than 3 days. Ingredients:
2. Make ice cubes or popsicles with 1-2 Tablespoons Bragg Apple Cider
this. Vinegar (this is the best brand)
1-2 Tablespoons raw local honey Kefir Smoothies by Amanda
8 ounces hot water Kaake
Directions: There are many articles online that
Green Smoothies by Amanda 1. Stir all ingredients together and sip tell how to make your own kefir. I
Kaake slowly. would recommend purchasing kefir
check out rawfamily.com for more grains from bacteriapimp on
ideas ebay.com I’ve had great experience
with them.
Ingredients:
Greens such as parsley, romaine, Fruit Smoothies 1 by Amanda Ingredients for berry smoothies:
spinach, etc... Kaake frozen berry mix
Frozen banana Ingredients: frozen banana
water 1 cup fresh fruit such as papaya, kefir
mango, strawberries, etc..
Directions: 1 cup frozen fruit such as berries, Ingredients for banana smoothie:
1.Blend all together - add in water to banana, peaches, etc... frozen banana
desired consistency. It’s that 1/2 cup milk - raw, almond, rice, etc... cinnamon
simple. You can also add other 1 tablespoon sweetener such as kefir
frozen fruits along with the banana. honey, agave or turbinado sugar
In time you can get more and more (optional) Directions:
creative. Have fun! 1. Blend together kefir, fruit and other
ingredients you choose to put in
Fruit Smoothie 2 these smoothies. It’s all about
Ingredients: personal taste so add as much or as
2 cups fresh or frozen fruit
Iced Red Raspberry Leaf and little as you like. I’ve even added in
1/2 - 3/4 cup vanilla yogurt some raw cacao to my berry
Peppermint Tea by Amanda 1/2 - 1 cup crushed ice smoothies.
Kaake
Ingredients: Fruit Smoothie 3
4 parts red raspberry leaf Ingredients:
1 part peppermint leaf 2 cups fresh or frozen fruit
agave nectar (not the raw) water Blueberry Smoothies by Beka
water a bit of ice if using fresh fruit Mulder
Ingredients:
Directions: Directions: 1 cup frozen blueberries
1. Bring water to boil. 1. Blend all ingredients together. 1 cup plain yogurt
2. Let tea leaves steep for 10 - 15 2. To add more flavor or nutrition, try agave to taste
minutes. adding in some of the add-ins below.
3. Take teas out and add in 3. Feel free to adjust milks, yogurts Directions:
sweetener to taste. and ice for your own desired texture. 1. Put all in blender and blend away.
4. Pour in pitcher and chill. 2. Add milk to thin out if you need it.
Additions for smoothies:
For 2 quarts I use about 4 flax seed or ground flax
tablespoons red raspberry leaf and 1 protein powder
tablespoon peppermint. royal jelly
bee pollen
acidophilus

13
WHOLESOME RECIPES

BREAKFAST
break the fast...

s t

burrito
e a k fa
Br

b r e a k f a s t 
Tips
The Incredible
Edible Egg

Hard boil for a quick breakfast

Scramble
RITO
B R E A K FA S T B U R Fry and make into a sandwich
illing!
Yummy and f
Add in meat and cheese and pot into a
tortilla shell.
Breakfast burrito filling can be made up ahead
of time and frozen. This makes for a quick
Muffins
breakfast meal on the go. Make several dozen muffins
ahead of time and freeze. You
will not only have control over
Ea t br ea k f a s t l i k e a k i ng ! the ingredients if they are homemade,
recently took a webinar control during the day if you eat the but you will have a quick breakfast

I through Nature’s Sunshine. In


it, the speaker said something
that made a lot of sense.
right foods. You should always have
some kind of protein for breakfast.
addition. Just pop in the microwave and
warm for 15-60 seconds.

To the right hand side of the page


you’ll find some great tips on eating a
more healthy and beneficial breakfast. Oatmeal
Eat breakfast like a king.
Make things up ahead of time. You’ll Make a raw soaked oatmeal the night
Lunch like a queen. find some great ideas in the breakfast before.
recipe section of this book.
Dinner like a pauper. Make ahead warm oatmeal. When
reheating just add a bit more water or
milk.
So, why not
Since you have gone all night while
start today! To make oatmeal extra special add in
sleeping without food (fasting), your
Eat better for some dates or dried cherries while
body has the largest amount of acid for
a healthier cooking. Top with vanilla yogurt and
the day. Eating a bigger meal in the fresh fruit for a yummy treat.
you!
morning vs. the evening is not only
better for digestion, but is also better
for keeping your blood sugar under

14
Ellie’s Cherry Vanilla Steel Cut Oatmeal by Amanda Sourdough Pancakes by
Oatmeal from the Food Network Kaake Amanda Kaake
Ingredients: Recipe courtesy Alton Brown Ingredients:
1 3/4 cup water Ingredients: 1 cup sourdough starter
1 cup quick oats 1 tablespoon butter 1 1/2 cups warm water
1/4 dried cherries 1 cup steel cut oats 1 1/2 cups unbleached flour
pinch salt 3 cups boiling water 1 cup whole wheat flour
1/2 teaspoon vanilla 1/2 cup whole milk 1 egg
2 tablespoons cherry jam 1/2 cup plus 1 tablespoon low-fat 2/3 cup milk
buttermilk 1 teaspoon baking soda
Directions: 1 tablespoon brown sugar 1 teaspoon salt
1. Bring all ingredients to boil. 1/4 teaspoon cinnamon 2 tablespoons honey
2. Turn down and simmer for a 1 tablespoon coconut oil, melted
couple minutes. Directions: 1/2 - 1 teaspoon cinnamon
3. Add in vanilla and cherry jam. 1. In a large saucepan, melt the
4. Serve with milk on top. butter and add the oats. Stir for 2 Directions:
minutes to toast. 1. The night before you want to make
2. Add the boiling water and reduce these, mix starter, water and flour.
heat to a simmer. Keep at a low Cover and let sit overnight.
Baked Oatmeal by Jennifer simmer for 25 minutes, without 2. The next morning mix in the rest of
stirring. the ingredients well and let sit 5
Daggett
3. Combine the milk and half of the minutes.
Ingredients:
buttermilk with the oatmeal. Stir 3. Oil your griddle or pan with
6 cups oats
gently to combine and cook for an coconut (or choice oil) oil and
4 t baking powder
additional 10 minutes. cook.
1-2 t cinnamon
4. Spoon into a serving bowl and top We like to serve ours with maple
1 teaspoon salt
with remaining buttermilk, raw sugar, syrup and cut up bananas on the top.
2 cups buttermilk, rice milk, soy milk,
and cinnamon. Feel free to make extra and freezer
etc..
for later use.
4 eggs
3/4 cup oil
1 cup honey Maple Granola by Shannon
1 t. vanilla Kahler
3 cups fresh fruit or frozen Ingredients:
1 cup nuts 7 cups oats Homemade Granola by Pam
1 cup coconut taken from fortheloveofcooking-
Directions: 1 cup wheat germ recipes.blogspot.com/
1. Mix all and spread into 9x13. 1 cup almonds
2.Bake at 350 degrees for about 35 1 cup peanuts 4 cups of oats
minutes. Cool and cut into 1 cup sunflower seeds 1/2 cup of slivered almonds
squares. 1/2 tsp salt 1/2 cup of walnuts, chopped
1 cup maple syrup 1 cup coconut, shredded
3/4 cup oil 3 tbsp brown sugar
1 tsp vanilla 3/4 tsp cinnamon
Raw Oatmeal by Amanda Kaake 1 cup raisins 1/2 tsp fresh nutmeg, grated
1 cup dried cranberries 1/2 tsp salt
Ingredients:
1 cup dried apricots 1/3 cup canola oil
2 cups thick oats (old fashioned)
2 cups apple juice or cider 1/3 cup of honey
Directions: 1/3 cup of apple juice
1 cup raw almonds
1. Preheat oven to 250. Combine 1/2 tsp vanilla
1 cup goji berry (or other dried fruit)
oats, coconut, wheat germ, nuts, 1/4 cup of dried cranberries
1 teaspoon cinnamon
seeds and salt in a very large bowl.
1 tablespoon organic vanilla
2. Mix well in a separate bowl, whisk Directions:
yogurt (optional, this makes it not
together maple syrup, oil, and vanilla. 1. Heat the oven to 350 degrees.
raw)
3. Pour the syrup mixture over dry Line a baking sheet with a silpat.
mixture, stirring and tossing till 2. In a large bowl, stir together the
Directions:
everything is well combined. oats, nuts, coconut, brown sugar,
1. Mix all ingredients together in a
4. Spread over 2 large baking sheets. cinnamon, nutmeg and salt. In
bowl and refrigerate overnight.
Bake for 2 hours, stirring mix after another bowl, whisk together the oil,
2.This can be saved in the fridge for
1 hour. 5. Remove from oven and honey, apple juice and vanilla.
at least 4-5 days.
cool completely. Transfer to large 3. Pour the liquid mixture over the
bowl and stir in fruit. 6. Store in an oat mixture and stir with a wooden
airtight container at room spoon until evenly coated. Spread
temperature. granola onto the baking sheet. Place
in the oven and bake, stirring every

15
10 minutes for 30 minutes, or until 4.Seal containers/packages and
golden brown. Remove from oven freeze till ready to use.
and let cool completely. Add the
cranberries and mix thoroughly. 5.When ready to use, put a bit of oil
4. Store cooled granola in an airtight in a skillet. Pour in frozen mixture
container for up to 2 weeks. Enjoy. and cover with lid. Cook till heated
cookbook through.
6.Either in the same pan or a
separate skillet, cook 6-8
scrambled eggs. If you have done
them separately, add them into the
Yogurt Parfaits by Amanda above mixture after they are fully
Kaake cooked.
Ingredients: 7.Serve topped with cheese.
vanilla flavored yogurt - we like
Stoneyfield but fresh would be We use the leftovers the next day to
amazing! make breakfast burritos!
fresh or frozen fruit
homemade granola

Directions:
1. In pretty ice cream dish, layer Crustless Quiche by Sandi
yogurt, fruit and granola a couple Boothman
times. Serve!
Ingredients:
2 cups bread cubes
3 T. butter
1/8 t. nutmeg
Breakfast Skillet by Amanda 2 cups grated swiss
Kaake 1 cup chipped or chopped ham
8 eggs
I make this in the mornings because 1 1/2 cups milk
of the ease. I found I could make a
Jimmy Dean copycat much cheaper Directions:
that tastes better. I hope you enjoy 1. Put bread and butter into a 10 inch
this as much as I do! (or similar size) baking dish.
2. Top with cheese, ham and
Ingredients: nutmeg.
1lb cooked sausage, turkey sausage 3. Blend together eggs and milk.
Pour over the above and bake at 350
or a bit less cubed up ham
degrees for 35-40 minutes.
diced peppers
diced onions
frozen cubed hash brown potatoes
freezer bags or containers

Directions:
1.Take your 1 pound of cooked meat
and divide into 3-4 bags or
containers.
2.Next, add in desired amount of
onion and peppers. I personally
love a lot.
3.Throw in desired amount of frozen
hash brown potatoes.

16
WHOLESOME RECIPES

BREADS AND GRAINS

f Gra ins
i e s o
Variet

Breads  Grains


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

Wheat
G E O R G I A Na l B READ SELLER
.org/
g a l l e ry. n y p l General varieties include
http://digit
spring or winter, hard or
soft, red or white.
This picture was taken from the New York
Public Library’s digital section. Barley
Most common varieties
include pearl and hulled.
Wh y Brea ds a n d g r a i n s ? While pearl is the most
widely used, the hulled
he USDA recommends that •dietary fiber is more nutritious.

T each adult get about 6 - 1


ounce servings of breads and
grains per day. One important thing to
•b vitamins
•iron
•magnesium
Buckwheat
•selenium This grain seems to be a
remember is that grains and whole
grains are very different. Whole grains love or hate type of grain. In
Some people do not do well with it’s toasted form it is known
still have the entire grain kernel: the
grains but most people do very well by as kasha. Buckwheat is
bran, germ and endosperm. This
adding whole grains to their diet. generally used in pancakes,
makes food containing whole grains muffins and biscuits.
much healthier than those without.
Rye
There are many benefits to adding
whole grains into your diet. Some of Bread made from
rye tends to be
the following are...
somewhat less
•reducing the risk of heart disease dense. Rye is a great grain to add
•reducing constipation variety to diet.
Whole grains also provide some great
minerals and nutrients such as..

17
Whole Wheat Tortillas by Debi 5. Brush lightly with olive oil and add 4. Turn onto floured surface and
Robbins toppings. You can hold this dough, knead until smooth.
with just the olive oil, for a couple of 5. Place in buttered bowl and let rise
Ingredients: hours in the fridge covered in plastic until double.
2 cups whole wheat flour wrap. 6. Punch down and let rest for a few
1 tsp baking powder 6. Bake in a preheated 450 degree minutes.
1/2 tsp salt oven for 10-12 minutes. 7. Divide dough into 4 parts and
2 T olive oil shape into loaves.
1/2 cup warm tap water 8. Place in 4 greased pans and let
Mom’s Dinner Rolls by Pam rise for about an hour.
Directions: fortheloveofcooking- 9. Bake at 375* for 35 to 40 minutes.
1. Combine flour, baking powder and recipes.blogspot.com
salt.
2. Add olive oil and stir until well Ingredients:
combined. 1 cup of water Heavenly Whole Wheat
3. Put in warm tap water 1 T at a time 2 tbsp of butter, softened Potato Bread by Amanda Kaake
until dough can be gathered into a 1 egg (hold under warm water before
ball. Add more water if needed 1 T at breaking it) Ingredients:
a time. 3 1/4 cup of bread flour 1 1/8 cup warm water
4. Knead on floured surface 15-20 1/4 cup of sugar 4 Tablespoons butter cut into pieces
times. Let dough rest for 15 minutes. 1 tsp salt 2 cups whole wheat flour
5. Divide dough into 10-12 equal 3 tsp regular active dry yeast 1 cup unbleached flour (not white
portions and shape into balls. On whole wheat)
floured surface roll out ball from Directions: 1 1/2 teaspoons salt
center into a circle. 1. Place all dough ingredients in the 3 Tablespoons sugar (honey or
6. Cook on ungreased skillet over bread machine in the order listed. 2. agave)
medium-high heat on each side 2. Select the dough cycle and press 1/4 cup dry instant potato flakes
about 30 seconds or until puffy. You start. Once the bread machine stops 1 1/2 teaspoons yeast
can cook them longer until they are (it was one and a half hours on my
crisp like a big chip. machine). Place all ingredients in bread
3. Grease a cookie sheet. machine in the order listed. Set for a
Number of Servings: 10 4. Divide dough into 15 pieces and basic
Calories: 105.4 shape each piece into a ball. Place 2 bread. This makes a 1 1/2 pound loaf
Total Fat: 3.2 g inches apart on cookie sheet. size.
Cholesterol: 0.0 mg 5. Brush with butter then cover; let
Sodium: 165.3 mg rise in a warm place 30 to 4o minutes
Total Carbs: 17.7 g or until doubled in size.
Dietary Fiber: 2.9 g 6. Preheat oven to 375 degrees and
bake 8-10 minutes or until golden My Best Banana Bread by
Protein: 3.2 g Jennifer Dugan taken from
brown. Enjoy.
Hillbillyhousewife.com
Whole Wheat Pizza Dough Ingredients:
Wholesome Homemade 3 ripe bananas, mashed (about 1
for the Bread Machine by
Amanda Kaake Honey Whole Wheat Bread cup)
by Amanda Kaake 1 cup sugar
Ingredients: 1/4 cup melted margarine or corn oil
1 1/3 cups water Ingredients: grated peel of one orange (optional)
2 tablespoons olive oil 2 envelopes yeast or 4 1/2 3/4 cup orange juice
3/4 teaspoon salt teaspoons 1/2 teaspoon salt
2 cups all-purpose flour 4 cups water 3 teaspoons baking powder(1
2 cups whole wheat flour 1/2 cup butter, softened tablespoon)
2 teaspoons yeast 1/4 cup molasses 2-1/2 cups unbleached white flour or
1/2 cup honey whole wheat flour
Directions: 2 teaspoons salt 1 cup chopped nuts (optional)
1. Add ingredients in the order given 6 cups whole wheat flour
into the bread machine pan. 4 cups white flour Directions:
2. Start dough cycle. (On my 1. Mash the bananas in a big bowl.
machine this takes 2 hours). Directions: 2. Add the sugar and margarine or
3. Once the dough is done remove it 1. Dissolve yeast in warm water. oil.
from the pan onto a floured work 2. In a large bowl, combine butter, 3. Mix every thing together until it is
surface. molasses, honey and salt and mix smooth and satiny.
4. Roll dough to fit the shape of your well. 4. Next, shred the orange peel with a
pan. This recipe makes two 14 inch 3. Add yeast mixture and then cheese grater. Try to get mostly the
round pizzas. gradually add flours. orange colored peel and not too

18
much of the white or cream colored 4. Combine buttermilk, oil, vanilla, 6. Remove from the oven and cool
part. Put the orange peel into the and egg; add to flour mixture, stirring briefly before serving.
bowl with the banana mixture. just until moist. Yield: 8 (3-inch) biscuits
5. Squeeze the orange into a 5. Stir in boiling water. Let batter
measuring cup. Add additional juice stand 15 minutes.
or water or milk to make up 3/4-cup. 6. Preheat oven to 375°.
Pour this in with the banana mixture. 7. Spoon batter into 12 muffin cups
Beat till is good and smooth. coated with cooking spray.
6. Add the salt and baking powder. 8. Bake at 375° for 20 minutes or Pizza Dough by Matt Kaake taken
Mix then add the flour. Add a little until muffins spring back when from Cook's Country
more water or milk if you think you touched lightly in center. Ingredients:
need it 9. Remove muffins from pans 1/2 cup olive oil
7. Add nuts. . immediately; place on a wire rack. 3/4 cup milk plus two tablespoons -
8. Turn the batter into a well-oiled 9" warmed to 110 degrees
by 5" loaf pan, or two 8" by 4" loaf 2 1/3 cup flour
pans. 1 package yeast or 2 1/4 teaspoons
9. Bake at 350° for a whole hour. If Totally From Scratch 1/2 teaspoon salt
you are using the smaller loaf pans,
check it after 45 minutes. It cooks a Biscuits by Jennifer Dugan
Ingredients: Directions:
little faster in the smaller pans. The
1 1/4 cups self-rising flour 1. To make the dough: Adjust oven
loaf should be brown, crusty and
3/4 cup cake flour rack to lowest position and heat
fragrant when it is done. Done when
1 tablespoon sugar oven to 200 degrees. When oven
knife comes out clean.
3/4 teaspoon baking powder reaches 200 degrees, turn it off.
10. Remove from the pan(s) and
1/2 teaspoon salt Lightly grease large bowl with
cool.
1/8 teaspoon baking soda cooking spray. Coat each of two 9-
11.To store it, double wrap it, first in
4 tablespoons (1/2 stick) cold inch cake pans with 3 tablespoons
plastic wrap, and then in tin foil.
unsalted butter cut into pieces oil.
1/2 teaspoon salt
1 1/4 cups heavy cream 2. Mix milk, sugar, and remaining 2
1/4 cup all-purpose flour tablespoons oil in measuring cup.
2 tablespoons melted unsalted butter Mix flour, yeast, and salt in standing
mixer fitted with dough hook. Turn
Whole Wheat, Oatmeal and machine to low and slowly add milk
Raisin Muffins by Amanda Kaake Directions: mixture. After dough comes
1. Preheat the oven to 475 degrees F
Ingredients: together, increase speed to
and position the rack in the center of
1 cup whole wheat flour (about 4 3/4 medium-low and mix until dough is
the oven.
ounces) shiny and smooth, about 5 minutes.
2. Into a medium bowl, sift together
1/4 cup sugar Turn dough onto lightly floured
the self-rising flour, cake flour, sugar,
1/4 cup brown sugar, packed counter, gently shape into ball, and
baking powder, salt, and baking
1- 2 tablespoons flax meal place in greased bowl. Cover with
soda. Using your fingers or a pastry
2 tablespoons wheat bran (optional) plastic wrap and place in warm oven
cutter, work the cold butter into the
1 1/2 teaspoons baking soda until doubled in size, about 30
flour until the mixture resembles
1 teaspoon ground cinnamon minutes.
coarse crumbs. Add the heavy cream
1/2 teaspoon salt 3. To shape and top the dough:
and, using your hands or a rubber
1 1/2 cups quick-cooking oats Transfer dough to lightly floured
spatula, stir just until the cream and
2/3 cup pitted dates, chopped counter, divide in half, and lightly
flour come together to form a moist
1/3 cup raisins roll each half into ball. Working with
dough, being careful not to over mix!
1 cup low-fat buttermilk 1 dough ball at a time, roll and
3. Sprinkle some of the all-purpose
1/4 cup canola (I use coconut oil) shape dough into 9 1/2-inch round
flour on a flat surface and place the
1 teaspoon vanilla extract and press into oiled pan. Cover with
dough on top of the flour. Using your
1 large egg, lightly beaten plastic wrap and set in warm spot
hands, pat the dough into a 1/2-inch
1/2 cup boiling water (not in oven) until puffy and slightly
thick disk about 8 inches in diameter.
cooking spray risen, about 20 minutes. Meanwhile,
4. Using a 3-inch round cutter heat oven to 400 degrees.
dipped in some of the remaining all-
Directions: 4. Roll out or press into a pie pan or
purpose flour, cut out rounds and
1. Lightly spoon flour into a dry spring form pan. Top and bake till
place on an ungreased baking sheet.
measuring cup; level with a knife. done.
(Be sure to press straight downward
2. Combine flour and next 7
when cutting the dough – a twisting
ingredients (through salt) in a large
motion will prevent the dough from
bowl, stirring with a whisk.
rising.) Re-form the scraps of dough
3. Stir in oats, dates, raisins, and
in order to make 8 biscuits.
cranberries. Make a well in center of
5. Using a pastry brush, brush the
mixture.
tops with the melted butter and bake
until golden brown, 10 to 12 minutes.

19
Banana Tofu Muffins by 1. In large bowl, combine water,
Amanda Kaake sourdough starter and 4 cups
I came up with this recipe by flour.
seriously modifying another and 2. Mix well and cover with plastic
hoping this would fit the bill. It sure wrap in a warm place for 8-12
did! These remind me of the Tofu hours.
Banana muffins from Whole Foods. I 3. The next day stir in salt, sugar and
hope you enjoy them as much as we add flour 1/2 to 1 cup at a time to
do. make a very stiff dough.
4. Knead till smooth.
Ingredients: 5. Cover and let rise 2 to 2 1/2 hours.
1 1/2 cups whole wheat flour 6. Punch down and divide in half.
1/2 cup oats 7. Knead till smooth and form into
1/4 cup cocoa powder rounds. Place on a greased
1 teaspoon baking powder baking sheet or baking stone and
1/2 teaspoon salt cover lightly. Let rest till doubled
1 teaspoon cinnamon and puffy 1 - 2 hours.
1 egg 8. Heat oven to 400 degrees.
2 very ripe bananas 9. Carefully place a small pan of hot
3/4 cup honey water on the bottom rack of the
1/4 cup maple syrup oven.
4-6oz firm tofu 10.Cut two slashes across the top of
1/4 cup melted coconut oil each loaf with a very sharp knife.
1/2 cup walnuts, chopped 11.Bake for 30-35 minutes. Loaves
1/2 - 3/4 cup raisins should be golden in color and
should sound hollow when tapped
Directions: on the bottom.
1. Blend all wet ingredients (including 12.Allow to cool for 2 hours to
tofu) in food processor. develop the sourdough flavor.
2. Add in all dry ingredients with the
exception of the walnuts and
raisins. Blend till just combined.
3. Fold in walnuts and raisins.
4. Put in muffin lined pan. I got 15
muffins, a friend of mine got 24.
5. Bake at 350 degrees for 20-24
minutes or till a knife inserted
comes out clean.
I do need to add, I purchased some
organic raisins. They were the best,
largest raisins I’ve ever had. I’d
encourage you to make sure to
purchase organic for this recipe.

Sourdough Bread by Amanda


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

Ingredients:
2 cups water
6-8 cups flour
1 cup sourdough starter (unproofed)
2 teaspoons salt
2 teaspoons sugar, rapadura or other

Directions:

20
WHOLESOME RECIPES

DESSERTS

m !! !

 d e s s e r t
Mm m
Dates
This little gem is so

Mmmm!!
crazy sweet! By
blending them up very fine into a paste
you can easily use them as a sweetener
in a recipe. By leaving little pieces you
can add them to cookies and more.
C A R RO T C A K E
picture take
n from here Nuts
You would not believe the kind of flavor
Now you really can have your cake and eat it you can add to a recipe by adding raw or
toasted nuts. Divine!
too. Enjoy fun and healthy dessert recipes
without all the guilt. Raw Cacao
This is a dream come true
Gre a t in g red i en t s f o r d e s se rt s for me! Raw cacao has so
many amazing health
benefits. It’s VERY high in

T
here are so many different couple years ago and it was a huge hit.
dessert recipes out there that No one could believe that it was antioxidants among many
other things. Best part - it’s chocolate! I
are not only healthy/healthier, healthier. That’s exactly what I’m
have used this in raw balls, smoothies
but taste delicious as well. From raw going for! and in place of cocoa in recipes. Forget
to cooked desserts, my friends and I about using carob powder - reach for
will show you how to make your cake raw cacao instead.
and eat it too!
Check out the information on the side Fruit
bar to help assist you in finding just the
I will be honest, I’ve had a hard time
right ingredients to tweak recipes you Never underestimate the power of fruit.
finding recipes that tasted good while
already have or Fruit is generally sweet all by itself. By
being healthier. My two favorites so making yummy fruit smoothies, fruit
make up a new
far are Tonya’s Raw Balls and the parfaits and more, you can have a
recipe of your
Carrot Cake that was handed down own. Life is scrumptious dessert that is healthy for
from my herbalist who had gotten it you. Don’t forget dried fruits either.
too short to go
from a woman named Sherry. Sherry, if They can really add a nice addition to
without
you’re out there and reading this, baked goods. Just a bit of dried fruit
dessert!
THANK YOU for the amazing recipe! goes a long way.
I made this for a women’s event a

21
Tonya’s Raw Balls/Bars by 1 teaspoon salt
Tonya Prim 2/3 cup flour
Ingredients: 2/3 cup quick oats
1 cup cashews 4 cups flaked coconut
1 almonds 1 cup nuts, chopped Honey Cookies/Bars by
1 cup dates 2 cups dates, chopped Jennifer Dugan
1/2 cup raw cacao powder Ingredients:
Directions: 1/2 c. margarine or butter, softened
Directions: 1. Mix together pb, honey and water. 1/2 c. packed brown sugar
1.Grind the nuts till fine. 2. To this mixture add in salt, flour, 1/2 c. honey
2. Keep food processor running and and oats. 1 egg
add in dates and cacao. 3. Next stir in rest of ingredients. 1 1/2 c. flour
3. Drizzle in a bit of water if it starts 4. Using a tablespoon, form balls, 1/2 t. baking soda
to clump together. pressing each ball together lightly. 1/2 t. salt
4. Put into loaf pan and cut or roll into 5. Place each ball onto sprayed 1/2 t. cinnamon
balls. cookie sheet. Bake at 350 for
5. Store in fridge. approximately 20 minutes. Directions:
1. Heat oven to 375.
2. Beat margarine, sugar, honey and
egg in med bowl. Scraping bowl
constantly, until smooth.
Carrot Cake by Amanda Kaake Ruth’s Peanut No bakes 3. Stir in remaining ingredients.
Recipe from Sherry Slider Cookies by Ruth Dec 4. Drop by teaspoonfuls onto
Ingredients: Ingredients: ungreased cookie sheet. Bake until
3/4c oil 2-3 Cups Heart to Heart (Kashi) set and light brown around the
1 c honey 10 oz pkg Sun spire peanut butter edges, 7-9 minutes. Do not over
2 eggs chips cook
2 tsp vanilla 3/4 cup peanut butter 5. Let stand for 3 to 5 minutes before
1 c crushed pineapple (including 1 tea vanilla removing from sheet with a metal
juice) spatula. 6. Makes 36 cookies.
2 c flour DIrections: Sprinkle with Cinn-sugar after
2 tsp baking soda 1. Heat peanut butter chips on stove removing them from over.
1 tsp salt till they start to melt. Honey Bran cookies: stir 1 cup of
2 tsp cinnamon 2. Take off and add peanut butter and shredded bran cereal into batter.
2 c raw shredded carrots vanilla. (If it is to thick add a little Honey Bars: double recipe and bake
2/3 c chopped nuts water) in a 9x13 pan for aprox. 25 min.
1 c shredded coconut 3. Mix in Heart to Heart. If you want
3/4c raisins (I omit) you can add mini choc.chips or
8 ounces cream cheese raisins etc.
additional honey 4. drop on wax paper and refrigerate
additional vanilla until cooled. Baked Apples by Amanda Kaake
Ingredients:
Directions: 8 large Rome apples, washed &
1. Beat oil, honey, eggs, vanilla. cored
2. Stir in pineapple. No Bake Chocolate Cookies 1/3 cup granola cereal - I didn't use
3. Add dry ingredients that are by Amy Harmon this with mine.
already mixed. Ingredients: 1/3 cup raisins
4. Stir in carrots, nuts, coconut, and 2 cups rolled oats 1/3 cup slivered almond
raisins. 1 cup walnuts 1/2 teaspoon cinnamon
5. Oil pan, bake at 350* for 30-40 1/2 cup raw cacao powder 1/2 teaspoon nutmeg
minutes. Use 9 x 13 pan. 3/4 cup maple syrup or agave nectar 1 fresh lemon rind, grated
6. Icing: Mix honey w/ 8 oz cream 2 tablespoons lemon juice
cheese and vanilla. Directions: 1/2 cup honey
1. Place all ingredients in food 1 cup apple juice or cider
processor and blend until mixed. 4 tablespoons butter
2. Drop by spoonfulls onto teflex whipping cream, chilled or softly
dehydrator sheets or baking sheet. whipped
3. Dehydrate for several hours at 105
Haystack Cookies by Ruth Dec degrees or in oven on lowest Directions
setting (not sure for how long). 1.Peel off one strip around the center
Ingredients: of each apple.
4. Makes about 50 small cookies.
2/3 cup peanut butter 2.Slice a thin piece off the bottom of
5. Store in the refrigerator. Cookies
2/3 cup honey each and place them almost touching
also freeze well.
2/3 cup cold water in an oven proof dish.

22
3.Combine the granola,raisins, mixture together to see if it sticks so they don’t get freeze burnt or
nuts,cinnamon nutmeg and lemon together or falls apart. If it's too worse yet - taste like the freezer.
peel. sticky, add more nuts. If it won't
4.Toss to mix well. form a ball, add more dates or
5.Divide the filling among the centers cherries.
of the apples, pack the filling down 3.Form into balls about the width of a
lightly. quarter. If you want, you can roll
6.In a saucepan combine the lemon them in coconut that has been
juice, honey, apple juice& butter. powdered (as much as possible) in
7.Bring to a bubbly simmer about 5 the food processor. Carob Pudding by Denise
minutes. 4.Makes about 16. Manzagol
8.Pour over the apples. You can store these (if you can resist
Ingredients:
9.Cover with foil and bake 350F eating them) at room temperature for
degrees for 30 minutes. a couple of days or in the refrigerator 1/3 cup honey
10.Uncover the apples and continue for a week or more.
baking for about another 30 minutes, 2 cups milk, divided
basting frequently with the juice. 3 tablespoons cornstarch
11.Cool to almost room temp serve
with the cream. 2 eggs, beaten
Popsicles 1 by Amanda Kaake
1 teaspoon vanilla
Ingredients:
Vanilla or plain yogurt 1/4 cup carob powder
Fresh or frozen fruit
Slow Cooker Rice Pudding Honey or agave 3-4 tablespoons hot water
by Jeannie Zuck
Ingredients: Directions:
3 cups cooked rice 1. Put all ingredients in blender. Directions:
1 can sweetened condensed milk 2. Taste after all blended to see
1 can evaporated milk what you need to add - 1. Bring honey and 1 1/2 cups milk to
1 T vanilla sweetener, more yogurt, etc... a simmer in a heavy saucepan
1 tsp cinnamon 3. Freeze till set. over low heat.
1/2-3/4 cup raisins.
2. Blend remaining milk and
Popsicles 2
Directions: cornstarch in bowl. Stir into hot
Ingredients:
1. Mix all together and pour into slow mixture.
Fruit juice
cooker that has been sprayed with 3. Cook for 2-3 minutes or till
oil. Directions: thickened, stirring constantly.
2. Cook on low 3 - 4 hours. 1. Put your own blend of fruit juice in
3. Stir every so often if you don't like popsicle molds and freeze. 4. Remove about 1/2 of hot mixture
a little browning on top. Can use low and add to beaten eggs in a
fat milks. separate bowl.
5. Stir eggs into hot mixture.
Frozen Banana Pops by 6. Cook over low heat for 1 minute,
Cherry Date-Nut Balls by Amanda Kaake stirring constantly; remove from
Amanda Kaake taken from Ingredients: heat. Stir in vanilla.
blog.fatfreevegan.com Bananas
Ingredients: Popsicle sticks 7. Mix 1/4 cup carob powder and 3-4
3/4 cup nuts (almonds and walnuts) tablespoons of hot water. Stir into
1 tbsp. ground flax seeds Directions: finished pudding.
4 large Medjool dates, pitted (about 1. Cut banana’s in half crosswise,
1/3 cup) not lengthwise. Serve warm or chilled. This serves
1/3 cup dried cherries 2. Place each half of banana 4.
flaked coconut (optional) carefully on a popsicle stick.
3. If you’d like, you can dip each
Directions: banana in vanilla yogurt or nut
1.Grind the nuts in a food processor butter.
until they are coarsely chopped. 4. Next, roll in nuts, crushed cereal
Add the flax seeds, and pulse to or granola.
incorporate. 5. Freeze for a couple hours or till
2.Add the dates and cherries, and bananas are a bit hard.
process until everything is 6. You may want to put these in a
completely chopped and container with lid while freezing
combined. Pinch a little of the

23
Chocolate Chip Cookies by Cherry Cookies by Amy Harmon 8. Form the dough into balls about 2
Darcy Mazza Ingredients: teaspoons in size and place on a
2 cup almonds baking sheet with parchment paper,
Mix together: 1/2 to 1 cup date paste leaving about 1-inch of room in
1/2 C. softened butter 1 cup dried, tart, unsweetened between.
1 C. sucanant cherries 9. Bake for 15 to 17 minutes: until
2 tablespoons agave nectar just turning brown around the edges.
Then add in and mix:
1 egg Directions: Lentil Puree Ingredients:
1 tsp. vanilla 1. Process almonds in food 4 ounces or about 2/3 cups lentils
processor until small pieces. 2 cups water
Blend dry ingredients in a separate 2. Add date paste & process until
bowl; add to liquid ingredients and mixture is moist & crumbly. Lentil Directions:
mix together: 3. Add cherries & process. 1. In a small pot over medium heat,
1 3/4 C. Soft White (Wheat) Organic 4. Add agave & process just until combine the lentils and the water.
Freshly Milled Flour (from wheat mixture sticks together. 2. Bring to a simmer, cover, and
berries) 5. Form into bite sized cookie shapes simmer for 30 to 40 minutes, or until
& place on dehydrator tray or baking lentils are tender.
1/2 tsp. baking soda sheet. 3. Remove from the heat and puree.
1/2 tsp. salt 6. Dehydrate for a few hours at 105 4. Let cool.
Mix in to blend well: degrees or in oven on lowest setting
3/4 C. rolled oats (not sure of the time). Yield: 1 1/2 cups lentil puree
1/2 C. Chocolate Chips 7. Keep in refrigerator. Cookies
freeze well.
Drop by tablespoons onto cookie The puree may be stored in
sheet or baking stone. Bake 8-10 refrigerator for 3-4 days or freeze 2-3
minutes at 350 degrees. Makes months.
about 2 dozen cookies.
Lentil Cookies by Steve Fuller
Ingredients:
2 cups whole wheat pastry flour
1 teaspoon baking powder
Harvest Apple Cookies by Amy 1 teaspoon salt
Harmon 1 1/2 teaspoons ground cinnamon
Ingredients: 1/2 teaspoon ground allspice
1 cup pecans 1 cup can juice crystals (or
1 cup almonds sucanat,etc...)
2 tablespoons cinnamon 3/4 cup unsalted butter, room temp
1/2 to 1 cup date paste 1 egg
3/4 cup raisins 2 teaspoons vanilla extract
2 cups dried apples 1 1/2 cups lentil puree, recipe follows
1/4 cup maple 1 cup rolled oats
1 cup dried fruit - I use cranberries
Directions: 1 cup unsweetened dried, shredded
1. Process nuts & cinnamon in food coconut
processor until nuts in small pieces.
2. Add date paste & process until Directions:
moist & crumbly. 1. Preheat oven to 375 degrees.
3. Add raisins & process. 2. In a medium bowl, combine the
4. Add apples & process. flour, baking powder, salt, cinnamon
5. Add syrup & process just until and allspice.
sticky. 3. In the bowl of a stand-mixer with a
6. Shape into bite sized cookies & whisk attachment, cream together
place on dehydrator tray or baking the sugar and butter on medium
sheet. speed.
7. Dehydrate at 105 degrees for a 4. Add the egg and mix until just
few hours or bake in oven on lowest incorporated.
setting (not sure of the time). 5. Add the vanilla and lentil puree
8. Store in refrigerator. Cookies and mix until combined.
freeze well. 6. Add the flour mixture and blend on
low speed until just combined.
7. Remove the bowl from the mixer
and stir in the oats, dried fruit and
coconut.

24
WHOLESOME RECIPES

MAIN DISHES

Eve nts

 c h i c k e n
Weekl y
Dinner Tips
Pick up a rotisserie chicken for a quick

stuffed
casserole or main dish salad meal.

My father makes the best grilled italian


chicken ever. His secret; beat that
chicken to a pulp with that italian
dressing and chicken in a large freezer
FED CHICKEN
S P I N AC H A N D F E TA S T U F bag.
awn
it to amber d
Picture cred Most people eat much more meat than
they need to. This is also hard on the
digestive track. To save money and
You can find this recipe in the meat section of digestion issues, try eating meat that is
about the size of a deck of cards.
this cookbook. I thought it was lovely and
Want to live much healthier without
just had to post it here. having to worry about changing much?
Along with exercise, start by adding in
lots of veggies at dinner. Your plate
Ma in di sh es should be filled with two thirds veggies.
These can be cooked, raw or a
rom one night to the next the almost as excited about the yummy combination of both. No, deep fried fries

F first thing my husband asks is


“What’s for dinner?”
tasting food is that I don’t have to
worry about clean up.
and ketchup does not count.

Set the table. We all know how important


family dinner time is. Let’s take it a step
For those nights we are busy or I’ve Something that has saved me time and
further. Take the time to make your
had a long day, a casserole always again is after dinner family clean up.
dinner table look pretty. Even if you’re on
makes things a bit easier. I prep We all pitch in to help clear off the a budget, table linens can be found at a
everything for dinner while I’m table and do the dishes. Well, big discount during the after holiday sales
making the kids lunch. When it’s everyone but my 6 month old. My 3 or at resale shops. I found a lovely
about an hour from dinner time, I just 1/2 year old is centerpiece at my Goodwill store for only
$1.99. You’ll not only save money by
get in the fridge, take out the casserole found bringing
using cloth napkins, you’ll make your
and pop it in the oven. Crock pot dishes from family feel special too. A big thanks to
meals are also fit the bill in cases like the table to my sister-in-law, Beka for teaching me
these. the sink. this!
Remember,
Last but not least, enjoy your food! Yes
help each we need to eat to sustain ourselves but
Summer months are my favorite! Not other out! It there’s nothing wrong in enjoying it either.
only is the weather nice but it’s grilling can save a lot
season! My husband is a mad chef at of time and
the grill. The thing that makes me frustration.

25
Deb's Chicken Tacos by Deb 3/4 cup sliced fresh mushrooms 2. Add the salsa, tomato juice,
on amomshideout.com 3/4 cup halved and thinly chicken, pepper and salt. Stir it all
sliced zucchini up and let the tomato juice simmer a
Ingredients:
1/2 cup sweet red pepper, chopped little bit. The chicken will absorb the
1 can diced tomatoes and chilis 1/4 cup sliced green onion tomato product, and the whole
1 package taco seasoning 1/4 teaspoon garlic salt mixture will take on a juicy filling-like
chicken 1/4 teaspoon dried basil texture.
taco shells 1 (10 ounce) can 3. Heat the tortillas by wrapping them
toppings - cheese, lettuce, sour refrigerated prepared pizza crust in tin foil and placing them in the
cream,etc... 1 cup low fat mozzarella cheese oven for about 15 minutes at 400°.
1 egg white, beaten 4. Spoon the fajita filling onto the
tortillas and top with 2 tablespoons of
Directions: Directions: cheese. Fold in half and serve hot.
put chicken, taco seasoning and 1. Heat oven to 425 degrees.
canned tomatoes and chilis (do not 2. Spray cookie sheet with non-stick
drain) in crockpot. cooking spray.
Cook till chicken is done and shred. 3. In bowl, combine mushrooms, Fragrant Moroccan Beef,
Put back in crockpot for a few zucchini, pepper and onions. Date, Honey and Prune
Sprinkle with garlic salt and basil and
minutes on low or warm till you get Tagine by Melanie
mix well.
your toppings ready. Ingredients:
4. Unroll dough and place on cookie
sheet. Roll into a 14 inch square and 3 lbs organic beef, trimmed of fat &
cut into 4 pieces. cubed ( I used a minute roast so I
5. Place 1/4 cup of cheese on each think any kind of meat would work)
square and spread to within 1/2 inch 1 tablespoon olive oil
Peanut Sauce Vegetable Stir of edge. 1 lb onion, peeled & quartered
Fry with Tofu by Beka Mulder 6. Top each with 1/4 of vegetable 4-6 garlic cloves, peeled & chopped
Ingredients: mixture. finely
1 tablespoon oil 7. Fold dough over in half and press 1 lb carrot, peeled & cut into chunks
1 small head broccoli, chopped edges with fork to seal. 9 or 14 oz canned tomatoes
1 small red bell pepper, chopped 8. Brush each pastry with egg white. 4 ounces dates, pitted but kept whole
5 medium mushrooms, sliced Cut 2 or 3 slits in top of each pastry 6 ounces prunes, pitted but kept
1 (12-14 ounce) package extra firm to allow steam to escape. whole
tofu, cubed 9. Bake at 425 degrees for 12-15 2 tablespoons honey
1/2 cup hot water minutes or until golden brown. 1/2 pint beef stock
1 tablespoon vinegar 1 Cinnamon stick
2 tablespoons soy sauce 6 teaspoons Ras El Hanout spice
1/2 cup peanut butter mix (or 2 teaspoons Cumin powder, 2
cayenne pepper, to taste teaspoons Coriander powder, 1
3 cups cooked rice Chicken Fajitas by Jennifer teaspoon Ginger and 1 teaspoon
Turmeric)
Dugan
Directions: salt & pepper
Ingredients:
1. In a small bowl, combine peanut 2 ounces toasted sliced almonds (I
1 tablespoon vegetable oil
butter, hot water, vinegar, soy sauce, didn't have this so left it out)
1 large onion, sliced
and cayenne pepper. (Don't worry if 2 tablespoons fresh Coriander,
2 green peppers, sliced into skinny
sauce is not entirely blended; heat chopped (I didn't have this so left it
strips
will melt the peanut butter into a out) They are just garnish anyway.
1/4 cup salsa, or several shots hot
smooth texture when added to wok). pepper sauce
2. Heat oil in large skillet or wok over 3/4 cup tomato juice
medium-high heat. Sauté broccoli, 2 cups cooked chopped chicken Directions:
pepper, mushrooms, and tofu for 5 Goodly Dash Pepper 1. Par-boil the carrots in boiling water
minutes. 1/4 to 1/2 teaspoon salt for about 3 -5 minutes.
3. Pour peanut sauce over 8 small flour totillas 2. Preheat the electric Tagine or
vegetable-tofu mix. Simmer for 3-5 1 cup shredded cheese (I like a crock pot to High.
minutes, or until vegetables are Colby and Monterey Jack blend, but 3. Heat up half of the olive oil in a
tender and crisp. Cheddar works just fine) large frying pan and quickly brown
4. Serve over rice, and enjoy! the onion quarters over a fairly high
Directions: heat until charred & colored well. Tip
1. Heat the oil in a large skillet. them into the crock pot.
2. Add the onions and peppers. 4. Add the chopped garlic & par-
Saute until the vegetables begin to boiled carrots to the onions in the
Veggie Calzones by Beka become a little tender and the crock pot.
Mulder onions become translucent, or see- 5. Make up 1/2 pint of stock with a
Ingredients: through. beef stock cube. Add the honey to

26
the the stock & ALL the dried spices. 4. Lower heat to medium and add 1 browned. Cool 15 minutes before
Tip the honey & spiced stock into the teaspoon oregano, cumin and serving.
crock pot & mix well. Add the simmer 1 minute.
cinnamon stick. 5. Add black beans, pimentos,
6. Add the canned tomatoes, dates & remaining spices and balsamic
prunes to the crock pot - mix well. vinegar.
7. Heat up the remaining olive oil and 6. Blend and simmer uncovered for
brown the beef cubes in small 30 minutes - season more if needed. Baked Spaghetti by Amanda
batches to sear & seal them. As you 7. While beans are simmering, bring Kaake
finish browning them, add the beef to broth to a boil in a pan and add rice.
Ingredients:
the crock pot. 8. Lower heat to a simmer, cover and
cooked spaghetti, drained
8. When you have finished browning cook 20 ins. or till rice is fluffy.
1 can pasta sauce (I like traditional or
all the beef, give the whole mixture a 9. Serve bean mixture over rice.
roasted garlic)
good stir & season with salt &
1lb ground beef browned and
pepper.
drained
9. Cook on high for between 6 & 10
2 cups mozzarella cheese
hours depending on your crock pot's
wattage & settings.
Directions:
10. Serve the beef tagine with fluffy Harvest Pot Pie by Beka 1. Mix together noodles, canned
couscous and garnish with the Mulder sauce and meat.
chopped fresh coriander & toasted Ingredients: 2. Pour into a greased 13x9 baking
flaked almonds. It also works well 2 bunches swiss chard (red is ok) dish.
with rice too. 2 tbsp olive oil 3. Top with cheese and bake at 350
11. Watch out for the cinnamon stick! 2 med. sized carrots, sliced degrees for about 25 minutes.
We sometimes award the lucky 1 small onion, diced You will be surprised at how just
winner of the cinnamon stick with an 1 package ground turkey (20 oz) doing this changes the flavor of
extra glass of wine! 1/2 tsp dried thyme something so simple.
12. You can use dates & prunes 1 can low sodium chicken broth (I
which have not been pitted, they do used regular bouillon)
tend to hold their shape better too, 2 tbsp cornstarch
just warn your guests that they must 2 tbsp dijon mustard
look out for the stones. 1/2 tsp salt
1/4 tsp ground black pepper Creamed Peas and Tuna on
1 sheet frozen puff pastry, thawed Toast by Amanda Kaake
Directions: Ingredients:
Chicken with Black Beans 1) Heat oven to 400 degrees. Coat a 1 can drained green peas
2 qt baking dish with cooking spray. 2 cans drained water packed tuna
and Rice by Beka Mulder Rinse chard well. Trim stems, then fish
Ingredients: separate at base of leaves. Cut into 1 small diced onion
3 tablespoons olive oil 1/2 inch pieces; set aside. Chop 1/2 cup butter
1 pinch crushed red pepper flakes leaves. 1/2 cup flour
1 large onion 2) Place half the leaves in a large 2 cups milk
4-5 cloves garlic, chopped non-stick skillet. Cover and cook over pepper
4 boneless, skinless chicken breast, med heat for 3 minutes until wilted. toast
cut into strips Transfer to a bowl. Repeat with
2 teaspoons oregano, separated remaining chard leaves. (I don't know Directions:
2 teaspoons cumin, separated if it made a difference, but I didn't 1. Put butter and onions in pan.
2 (16 ounce) cans black beans, cover my skillet.) Cook till onions are just translucent.
undrained 3) Add oil to same skillet; stir in 2. Add in the butter and stir over
1 (4 ounce) jar sliced pimentos onion, chard stems and carrots; cook medium/low heat for about 3-5
salt and pepper 5 minutes. Stir in turkey and thyme, minutes.
3 tablespoons balsamic vinegar breaking apart with a spoon. Cook 7 3. Add in milk with a whisk and stir
3 cups chicken broth minutes, until carrots are tender. Stir constantly till desired thickness. You
1 1/2 cup white rice in wilted leaves; increase heat to may need to add more milk.
med-high. 4. Pour in the drained peas drained
Directions: 4) In bowl, blend broth, cornstarch, tuna and pepper to taste. Stir in with
1. In a large pan, heat olive oil and mustard, salt and pepper. Add to spoon.
add red pepper flakes. skillet; bring to a simmer. Simmer 3 5. Serve over toast.
2. Add onion and garlic and cook till minutes, until thickened and clear. We sometimes add in garlic powder
onion is tender. Transfer to prepared dish; top with or seasoned salt.
3. Increase heat and add chicken puff pastry. Cut a few holes to vent.
stirring till cooked. Bake at 400 for 25 minutes until

27
Curry Coconut Chicken by 1. Rinse off corned beef and put in a
Eva Bush large pot. Cover with water close to
the top. Add in onions and bring to a
Serves 3-4 boil. Boil for 30 minutes.
2. Reduce heat to medium heat
where it's still slightly boiling. Cover
Ingredients: and cook for 3 hours.
2 large chicken breasts cut into bite 3. Add in carrots, cabbage and
sized chunks potatoes in that order. Put lid back
broccoli florets & sliced carrots or on and cook for 20-30 more minutes.
any other veggies 4. Take out veggies and put in a dish.
1 1/2 tablespoons coconut or canola Do not take out meat till you're ready
oil to serve. This ensures it's juiciness.
4 teaspoons curry powder, or to
taste.
1 onion chopped
2-3 cloves garlic, minced
1/2 (14 ounce) can unsweetened
coconut milk
1/2 (14.5 ounce) can stewed, diced
tomatoes, or fresh tomatoes
1/2 (8 ounce) can tomato sauce or
1-2 Tbsp tomato paste
1-2 packets Truvia (could use honey,
sugar or no sweetener if preferred)
salt and pepper to taste
Red pepper flakes or cayenne
pepper to taste.

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

Corned Beef and Cabbage


by Amanda Kaake
Ingredients:
3 lbs corned beef brisket - throw out
the seasoning packet
2 small chopped onions
1 cabbage chopped
8 quartered red potatoes
6 peeled and chunked carrots

Directions:

28
WHOLESOME RECIPES

MEAT

n g Ti p s

hicken
Grilli

g r i l l e d  c
When adding sauces that have
either tomato or sugar in them
(like bbq sauces) add these
towards the end of the cooking
time. Otherwise, they have a
tendency to burn.

HICKEN
M AT T ’ S G R I L L E D C Keep baking soda nearby for those
grease fires. Never try to put those out
with water!

My husband just loves his grill! You would not


Make sure your grill is good and hot
believe the different foods you can make when
before you put your food on. That will
grilling. It’s not just about burgers and hot dogs. help ensure that your food will not stick.

Keep your grill clean. Not doing so will


Gri lle d U p G oo d n e s s not only make your food taste gross, but
s soon as spring hits, you saw this one day while visiting my it can also shorten the life of the grill.

A would not believe how excited


I get. Not just because it’s the
end of snow, or that I get to plant, but
parents. My father highly
recommended it. Boy was he ever
right! I can’t begin to tell you how
Don’t ask how I know this.

My husband keeps a little container for


also because we’ll be cooking much much my husband refers to this book. all his grilling spices, salt and pepper
more on the grill! Our very first recipe we tried out of mills, etc... That way he has them on
here was the Provencal Dagwood hand and I don’t get upset from not
sandwich. This was the first official being able to find the salt when I need it
Some people insist charcoal is the way for cooking indoors.
vegetarian sandwich my husband has
to go since you can taste that smokey liked. Let me tell you, it was amazing!
flavor, while others prefer the clean You’ll find that
taste of propane. Yet there are others It’s very helpful having a trash can
recipe in the nearby for putting in all those raw meat
where either by preference or choice sandwich packages - ick! There’s nothing I can’t
prefer to use an indoor electric grill. section of this stand more than raw meat packages
No matter what your choice, have fun, book. lying around or in my sink.
be creative. Grilling really does not
have to boring. My husband and I Happy
both highly recommend the book, The Grilling! Put a couple hooks out by your grill to
Barbecue Bible by Steve Raichlen. I hang your apron and cooking utensils.

29
Swedish Meatballs by Jennifer you can make it up with bacon servings
Dugan grease, or oil, or shortening.
Meatball Ingredients: 7. Heat the fat in a 3 quart size sauce
1-1/2 to 2 pounds ground beef pan. When it is melted, whisk in the
1 medium onion, finely chopped flour. Be sure to get rid of any lumps.
2 slices of bread, torn into small bits 8. Quickly stir in the evaporated milk Southwestern Roasted
(stale bread is fine) and beef broth (or tap water and Chicken by Pam taken from
1/2 cup evaporated milk (or 1/2 cup bouillon cubes). Mix and stir a lot, so
fortheloveofcooking-
water mixed with 1/3 cup dry milk the mixture won't stick to the bottom
recipes.blogspot.com/
powder) of your pan.
Ingredients:
1 medium egg 9. Add the pepper and dill as you stir.
1 4-5 lb free range chicken
1 teaspoon salt The dill is the secret ingredient in the
Onion powder
1/4 teaspoon EACH nutmeg & garlic gravy. Add salt if you think you need
Chili powder
powder it.
Sea salt
10. Bring the mixture to a boil and
Freshly cracked pepper
Gravy Ingredients: boil for a full minute, or until the
Oregano
1/3 cup fat from the cooked gravy is nice and thick.
Cumin
meatballs (above) 11. Add the drained meatballs to the
Garlic powder
1/2 cup flour sauce.
1/2 sweet yellow onion, quartered
2 1/2 cups beef broth (made with 2 12. Scoop a big ladle full of noodles
1 lime
1/2 cups tap water and 3 bouillon onto your plate. Add several
6 cloves of garlic
cubes is fine) meatballs and plenty of gravy. Serve
Handful of fresh cilantro
1 cup evaporated milk or 1 cup of with a simple vegetable like broccoli,
Directions:
water combined with 2/3 cup instant or steamed carrots. Add a dessert of
1. Preheat oven to 275 degrees.
dry milk powder apple crisp for a real winner of a
2. Clean chicken and pat dry.
1/4 teaspoon each black pepper and meal. Serves 6 amply.
3. Squeeze half the lime juice on the
dill This is a very old recipe from at least
outside of the bird and the other half
Salt to taste (usually 1/4 teaspoon, the 40's. A version of it used to
inside the cavity.
but it depends on the saltiness of appear on the backs of cans of
4. Sprinkle all of the seasonings
your broth or bouillon) evaporated milk. A large can of
evenly over the entire bird. I season
12 to 16 ounces of egg noodles, evaporated milk is just enough to
the back first then flip it over and
cooked and drained complete the recipe. If you are out of
season the breast side.
evaporated milk though, or if you
Directions: never buy it, you may use the dry
milk powder variation. It is very good 5. Place onion and garlic inside the
1. Start off by making the meatballs. cavity along with the cilantro and
Combine all of the meatball either way.
used lime halves.
ingredients in a big bowl. Mix and 6. Place chicken on a roasting tray in
mash everything together until it is a tinfoil lined baking dish.
thoroughly mixed. The nutmeg is the 7. Place the meat thermometer in the
secret ingredient in the meatballs. thickest part of the thigh, making
2. Shape the mixture into small balls, sure not to touch bone.
the size of a walnut. Some people ZESTY GRILLED CHOPS by 8. Roast uncovered for 3 1/2 - 4
fry these on top of the stove for about Kim Honnen taken from Backyard hours or until the meat thermometer
20 minutes, turning them frequently. Grilling magazine. reads 170 degrees. I start basting my
I prefer to bake them. 3/4 C. soy sauce bird after 2 hours and repeat every
3. Arrange the meat balls in a 9 by 13 1/4 C. lemon juice 1/2 an hour after that. My chicken
inch rectangular baking dish and 1 Tbsp. chili sauce turns out sticky and slightly crispy. If
bake them at 375° for about 20 1 Tbsp. brown sugar you want crispy skin then don't baste
minutes. 1/4 Tsp. garlic powder for the last hour and turn the heat up
4. While the meatballs are cooking, 6 rib or loin pork chops (3/4 " thick) to 350 degrees for the last 5 minutes
boil up your egg noodles as directed In a resealable plastic bag or shallow of cooking.
on the package. Drain well. glass container, combine the first five 9. Remove from the oven and let the
5. When the meatballs are well ingredients; mix well. Remove 1/4 bird rest for AT LEAST 10 minutes
cooked, remove them from the oven. Cup for basting and refrigerate. Add before carving. Enjoy!
Place them on some paper towels to pork chops to remaining marinade;
drain. turn to coat. Cover and refrigerate for
6. Now, here is the tricky part, 3 hours or overnight, turning once.
carefully drain the hot fat from the Drain chops, discarding marinade.
pan into a heat resistant glass, or Grill, covered, over medium-hot heat
metal measuring cup. You will need for 4 minutes. Turn; baste with
1/3 cup of fat for the next step. If you reserved marinade. Grill 4-7 minutes
have more than 1/3 cup, discard any longer or until juices run clear. Yield 6
extra. If you don't quite have 1/3 cup

30
Parmigiano and Herb 1. In large nonstick skillet, heat 1 5 tablespoons butter
teaspoon oil. Saute onion till golden 3 freshly minced garlic cloves.
Chicken Breast Tenders by - 5 minutes.
Matt Kaake taken from Rachel Ray 2. Wilt spinach (steam or heat damp Directions:
spinach over medium heat in non- 1. In small pan heat butter and garlic
Ingredients:
stick pan); stir in zest, feta 1/2 just till butter is melted. Turn off
olive oil for frying
teaspoon salt and 1/4 teaspoon heat.
1 1/2 pounds chicken breast tenders
pepper. Set aside. 2. In small bowl combine crumbs,
salt and pepper
3. Divide spinach mixture between cheese, salt and pepper.
1 cup flour
chicken breasts. 3. Heat oven to 375 degrees and line
2 large eggs, beaten with 1/4 cup
4. Roll up and secure with toothpicks. a baking sheet with parchment paper
water
Sprinkle with remaining salt and and spray with olive oil.
pepper. 4. Dredge chicken in butter mixture
Breading:
5. In same skillet, heat remaining oil then in crumbs.
2 cups italian style bread crumbs
over medium-high heat. 5. Lay chicken in single layer on
1 cup shredded parmesan cheese
6. Cook chicken, turning baking sheet.
6 sprigs thyme leaves, stripped and
occasionally, until golden brown and 6. Bake for approximately 1 hour or
chopped
cooked through - about 10 minutes. till chicken is done and juices run
2 handfuls chopped fresh leaf
7. Remove toothpicks. clear.
parsley
4 cloves finely chopped garlic
1 teaspoon crushed red pepper
flakes

Directions: Whole Roasted Crockpot


1. Preheat oven to 350 degrees and Crockpot Whole Chicken by or Oven Baked Chicken by
put foil (we use parchment paper) on Amanda Kaake
Amanda Kaake
a cookie sheet. I've found a lot of people are Ingredients:
2. Heat 1/2 inch oil in large pan over intimidated by cooking chicken this whole chicken, gizzards and innards
medium heat for frying. way. Honestly, it could not be removed, rinsed and dried.
3. Season tenders with salt and simpler. Plus, you're left with chicken butter
pepper. broth that you can use up right away seasoned salt
4. Place flour in shallow dish and or freeze when you're chicken is
water and egg in a different dish. In done cooking. Directions:
third dish combine breading Ingredients: 1. Rub chicken inside and out
ingredients. chicken generously with butter.
5. Coat chicken in flour, egg mixture butter or olive oil 2. Season generously with seasoned
then breading mixture. seasonings salt.
6. Fry chicken till deeply golden on 3. If using the crockpot, place
each side - 3 to 4 minutes. Directions: chicken in crockpot and cook on low
7. Transfer to cookie sheet and bake 1. Rinse and pat dry chicken. for 5-7 hours or till chicken falls
for about 5 minutes or till juices run Remove innards if you'd like. apart.
clear. 2. Rub either softened butter or olive 4. If using the oven, roast uncovered
8. Serve hot or cold with a green oil on the skin of chicken. at 350 degrees for about 2 hours or
salad. 3. Put on desired seasonings such till done basting every 1/2 hour or so.
as seasoned salt or herbs. Cover if skin is getting too dark. Let
4. Cook on low till tender - the bones chicken rest 1/2 hour before serving.
will be falling off the sides when
ready.
Spinach and Feta Stuffed Another adaptation to this is to add
Chicken by Beka Mulder 20 peeled garlic cloves to the inner
Ingredients: cavity of the chicken.
1 tablespoon olive oil, divided
1 medium chopped onion
10 oz fresh spinach Oven Baked Chicken by
1 teaspoon lemon zest Amanda Kaake
1/4 cup crumbled feta cheese Ingredients:
1 teaspoon table salt, divided 2/3 cup italian bread crumbs
1/2 teaspoon black pepper, divided 2/3 cup fresh grated parmesan or
roman cheese
1 lb boneless, skinless chicken 1/4 teaspoon salt
breast 1/8 teaspoon fresh ground pepper
Directions: 3 pounds boneless skinless chicken
breast

31
WHOLESOME RECIPES

SANDWICHES & WRAPS

h !

Panini
t Fr e s
Ea

V e g e t a r i a n 
Sandwich
Making Tips
Make your own yummy sandwich sauce.
My favorite is mixing together mayo and
pesto. This is a great spread to use on
grilled panini sandwiches!

V E G G I E mPp A NINI
raphy
to Scru tious Photog
Photo Credit Roast your own veggies at home!
Roasted red peppers, tomatoes, red
onions and squashes are amazing on
Grilled bread, good cheese, fresh veggies and sandwiches!

herbs - what could be better?


Mix up your breads. Stop using your
normal cheap sandwich bread.
Purchase some fresh bakery bread or
better yet, make your own! My husband
Cre a tin g a ma z i n g s a n d wi c he s! has some great recipes listed in the
bread section. You can also reach for
different wraps/tortilla shells. A tip on
everal years ago, I worked at a How many times have you gone to a

S campground in Hillsdale,
Michigan called Camp
Michindoh. My bosses wife, Cindy,
restaurant and ordered a sandwich that
was not only mediocre, but the cost
was a bit more than what you wanted
the shells, warm or steam them lightly
before making your sandwich. This will
help them roll better.

told me that you can make a fantastic to pay? I would encourage you to go to Try using premade or homemade
grilled cheese sandwich by simply the store, pick up the ingredients you dressings, salsa’s and bbq sauces in
getting great cheese and great bread. I need and make your own. It will taste wraps.
figured grilled cheese was grilled so much better a good majority of the
cheese at the time. Oh how wrong I time. I find deli cheeses and meats
was! That little bit of advice has stuck taste much better freshly sliced than Throw on some fresh herbs or
with me all these years. Here at home the pre- seasonings to spice things up a bit.
we have created sandwiches that could packaged Also, add in some freshly ground pepper
and salt.
easily be served at any coffee house. items. And,
Our ingredients are fresh and simple you can always
yet our sandwiches taste amazing! try them I was told many years ago that adding a
before you buy bit of oil to a sandwich helps bring out
them. Have the flavor of the veggies. Add on some
fun! vinegar too while you’re at it.

32
Provencal Dagwood by 1 (32 ounce) jar spaghetti sauce For one sandwich you'll need two
Matthew Kaake taken from BBQ 6-8 hot dog buns slices of bread.
University mozzarella cheese, sliced or 5. Top with your meat, onion, red
shredded peppers and cheese. Place another
Veggies: piece of bread on top.
sliced eggplant Directions: 6. Grill with something heavy on top
sliced zucchini 1. Place first seven ingredients in till the bread has dark brown grill
sliced red peppers (I used green) large bowl with hands. marks on it.
sliced red onion - peeled but root end 2. Shape into approximately 30 1- 7. Flip and do the same with the last
left attached inch balls. side.
Basting Mixture: 3. Bake in an ungreased oblong pan Enjoy!
3 Tablespoons Olive Oil (13x9x2) in a 400°F oven until light
2 Tablespoons fresh lemon juice brown, 20-25 minutes.
2 Cloves minced garlic
1 sprig fresh rosemary or 1 teaspoon OR: microwave meatballs in an
dried ungreased baking dish, 6 minutes on
salt and pepper High, turning once. Chicken Caesar Salad Wrap
For Serving: by Amanda Kaake
1 long baguette (I used asiago OR: cook over medium heat in frying The kids and I needed something
cheese rolls) pan, turning occasionally, until quick and yummy for lunch. I found
8 oz goat cheese at room brown, about 20 minutes. these ingredients in my fridge and
temperature threw them together. This is my
4. Place cooked meatballs and daughter’s favorite sandwich.
Directions: spaghetti sauce in crock pot. Ingredients:
1. Prepare veggies by slicing into 5. Cook on low for about 2 hours. cooked and cooled shredded chicken
long 1/4 inch slices. If you cook longer, stir every hour or fresh spinach washed and dried
2. Make basting mixture by so. thinly chopped red onion
combining all basting ingredients. 6. Place meatballs and sauce in hot freshly grated romano or parmesan
3. Set up the grill for grilling dog buns and top with mozzarella cheese
preheating on high. cheese. caesar dressing - we have a nice
4. When ready to cook brush veggies creamy one
with the basting mixture. Note, I microwave the meatballs to freshly ground pepper
5. Arrange veggies on grate and grill cook them. flour tortillas
basting them once or twice more I have a girlfriend who places the raw
throughout cooking time. It should meatballs in the sauce and cooks Directions:
only take 3-6 minutes. Make sure to them for 8+ hours on low but I have 1. In a medium sized bowl, mix
season with salt while grilling. never tried this. together some spinach leaves (we're
6. Transfer to a platter to cool a bit liberal with these), chicken, onion,
and separate onion. romano cheese and dressing. We're
To serve we grilled the bread first, also very liberal with the chicken. As
then spread goat cheese on each far as the dressing, put enough in to
Grilled Panini by Amanda Kaake make all the ingredients wet - not
side (top and bottom) of the bread This is something I came up with soaked with dressing.
and piled high with veggies. after visiting several deli type 2. Get out your flour tortilla and lightly
Absolutely amazing! So yes, we did a sandwich shops and being sick and warm or steam. Place ingredients
couple things different than Mr. tired of paying a lot for lunch. This is towards one side of your tortilla and
Raichlen but the results were still my re-creation. roll up tightly.
amazing! Ingredients:
cooled cooked meat or deli meat
roasted red peppers
thinly sliced red onion
your choice of cheese
Meatball Subs - crockpot by sourdough bread
Beka Mulder pesto
Ingredients: Chicken Salad by Amanda Kaake
mayo
1 lb lean ground beef I got this recipe from my mother-in-
1/2 cup dry breadcrumbs law while working together at camp
Directions:
2 tablespoons finely Michindoh. This is another one of
1. In a small bowl, make a mixture of
chopped onions or 1/4-1/2 teaspoon those 'mix to taste' recipes.
mayo and pesto. Set aside.
onion powder Ingredients:
2. Drain and towel dry roasted red
1 teaspoon salt cooked, chopped chicken
peppers, set aside.
1/2 teaspoon worcestershire sauce red grapes cut in half
3. Thinly slice sourdough bread.
1 egg sweet relish
4. Spread a layer of the pesto mayo
1 tablespoon parmesan cheese, red onion chopped (not called for but
on one side of each piece of bread.
grated I like it)

33
mayo Smoked Ham they are just tender. Also add in
sweet relish Ingredients: remaining ingredients and blend.
white pepper smoked ham 3. Heat a bit more oil on the stove in
monterey jack cheese a frying pan. You can use the same
Directions: sweet and spicy mustard pan you already used for the
1. Mix all ingredients together and veggies. Make burgers out of the
refrigerate for a bit to let all the Directions: above mixture and place in pan.
flavors meld. If you need it tangier, 1. Place meat, cheese, sauce and 4. Fry till dark golden on each side.
add more mayo. If you need it to be other ingredients on pita and grill. 5. Serve with a drop or two of hot
a bit sweeter, add more relish. Make sure to save tomato and sauce on each burger if desired.
lettuce out. Add this after you have
grilled your sandwich.

Tuna Salad and Avocado


Sandwich by Amanda Kaake Open Faced Grilled Cheese
and Roasted Tomato
Ingredients:
1 can tuna Sandwich by Amanda Kaake
1 heaping tablespoon mayo Ingredients:
1/3 avocado sliced thinly sourdough bread
fresh lemon juice cheese of choice - we use monterey
Your choice of bun or bread jack or mozzarella
sliced roma tomatoes
Directions: seasonings of choice - we used basil
1. Mix together tuna, mayo and and garlic powder
lemon juice to taste.
2. Add in fresh ground pepper to Directions:
taste. 1. Preheat oven to 425 degrees.
3. Toast bread or buns. 2. Place slices of bread onto baking
4. Place tuna salad and some stone or baking sheet. Top with
avocado on each sandwich. cheese slices and tomato and
5. This makes 3 servings. season.
3. Bake just till cheese starts to turn
golden brown.

Grilled Whole Wheat Pita


Combinations by Beka Mulder
I really enjoy using either the toaster Spicy Mexican Bean Burger
oven or the George Forman to make
by Amanda Kaake
my sandwiches.
Ingredients:
Turkey Pita 1 (16 ounce) can refried beans
Ingredients: 1 teaspoon oil
turkey 1/2 cup onion chopped
muenster 1/2 green pepper chopped
cranberry 1 peeled and shredded carrot
honey mustard 1/8 cup salsa
1 cup breadcrumbs
Tuna 1/2 cup flour
Ingredients: 1 teaspoon pepper
tuna salt
mayo 1 dash chili powder
parmesan cheese 1 dash cumin
mustard
creole seasoning Directions:
olives 1. Heat oil in skillet over medium
american cheese heat and add onions, carrots and
tomato green pepper.
romaine lettuce 2. In the meantime place beans in
food processor. Add in veggies when

34
WHOLESOME RECIPES

SAUCES AND
DRESSINGS

a u ce?

essings
e S
Whit

s a u c e s  d r
Other uses
for white
sauce.
S White Sauce For Pizza
F E U G I A T McAr Ee dCi tE N A Make your basic white sauce. Add in
picture cream cheese, mozzarella, parmesan or
other such cheeses. You can also add in
sauteed garlic and/or onion and spices.
Sometimes, all you need is that perfect I bet you could also use this for the base
of a vegetarian lasagna.
dressing or sauce to make a good dish out of
this world! Curry Sauce
Stir in 1/2 teaspoon curry powder and a
wh ite sa uc e - t h e w o n d e r o f i t al l pinch of ginger to 1 cup of white sauce.

his is one of the first things I add in some cheddar cheese and a bit

T remember making out of my


mother’s tattered, old Betty
Crocker cookbook. That poor book to
of dry mustard, stir in your cooked/
drained noodles and bake. Of course
you can add cheese to the top, use a
Cheese Sauce
Stir in 1/2 cup - 3/4 cup cheddar cheese
this day doesn’t even have a cover. My combination of cheeses, my sister-in- to 1 cup of white sauce. Use in au gratin
potatoes, mac and cheese and more.
mom decided she wanted to get rid of law even adds chicken.
it and I eagerly accepted it into my
Something else we always used this for
home. This was the cookbook I
was biscuits and sausage gravy. A great
learned to make so many things out of. Soup and Chowder Base
tip my mother-in-law gave me, always
There’s no way I could let her trash I have used this as a base for my soups.
add a bit of While making your white sauce, add in
this book that had helped me so much!
chicken bullion some diced onion with the butter and
to your sausage flour. Cook for about 5 minutes stirring
gravy. You constantly. Add in your milk like a
would not regular white sauce. Next, add in a
Ok, back to the white sauce. I’m believe the zip couple cups of chicken or veggie broth.
amazed at how many things you can it adds. If you put cheese in your soup, make
use white sauce for. One thing is sure to add it before the broth.
homemade mac and cheese. It’s so Have fun
simple! You make your white sauce, experimenting.

35
Classic White Sauce by the syrup in a clean quart canning jar Healthy Ketchup by Beka
Amanda Kaake or a clean ketchup bottle (32 oz). I Mulder
use a funnel to pour the syrup into Ingredients:
I'm astounded at how many things the jar because the hot syrup can get 4 (6 ounces) cans tomato paste
you can make from this base sauce. a little messy. Be careful not to burn 2 cups water
Anything from gravies, mac and yourself. 3/4 cup vinegar
cheese and so much more! You can Note: This syrup is remarkably 7 tablespoons demerara sugar
make this thicker or thinner based on similar in flavor and texture to real (found at WalMart or regular sugar)
preference . I like mine a medium maple syrup. It is thinner than 1 teaspoon onion powder
consistency. Here is a video by my commercial pancake syrups, but 4 teaspoons salt (kosher preferred)
favorite chef on how to make white slightly thicker than real maple syrup. 1/2 teaspoon garlic powder
sauce. The taste is clean, simple and fresh.
Ingredients: It does not linger in your mouth the Directions:
4 tablespoons butter way some commercial syrups do. 1. Place tomato paste in pan and stir
4 tablespoons flour till smooth.
salt 2. Add water a little bit at a time while
pepper stirring.
2 cups milk 3. Add vinegar the same way.
4. Add remaining ingredients and stir
Directions: Salad Dressings by Amanda over low heat till simmering.
1. Melt butter in a pan over medium/ Kaake 5. Place into bottles and cool.
low heat. 6. Store in fridge.
2. Blend in flour, salt and pepper. Basic Dressing:
3. Remove from heat and whisk in 1 cup olive oil
milk - quickly. 1/2 cup balsamic vinegar
4. Put back on heat and bring to boil pinch sea salt
stirring constantly. 1/4 dried herb of choice or finely
5. Boil and stir for one minute. minced red onion (optional)

Kittencal's Ranch Dressing:


1 cup mayo
1/2 cup sour cream
1/2 cup buttermilk
Pancake Syrup by Jennifer 2 teaspoons worcestershire sauce
Dugan 1/8 - 1/4 dried dill weed
3 teaspoons dried parsley flakes
Ingredients: 2 teaspoons freshly minced garlic
2 cups warm tap water 2 teaspoons Dijon mustard (or less to
4 cups brown sugar taste)
2 tablespoons molasses 1/2 teaspoon fresh pepper
1-1/2 teaspoons maple flavoring 1/2 teaspoon salt
1/4 teaspoon butter flavoring 1 large green onion, minced
(optional) tobacco sauce (optional - just a few
Directions: drops)
1. In a three-quart saucepan
combine the water, sugar and Honey Mustard Vinaigrette:
molasses. Put the pan on the stove 2 parts olive oil
over medium heat. Stir every now 1 part balsamic vinegar
and then until the syrup comes to a a bit of honey
rolling boil. Watch the syrup carefully a bit of dijon mustard
because it has a tendency to foam salt
and will boil over if your pan is too pepper
small. If this starts to happen,
remove the pan from the heat and
turn the heat down. Directions:
2. After the syrup boils, cover the pot 1. Mix all ingredients together and let
and simmer it for ten minutes over a refrigerate for a few hours to let the
low flame. Do not stir it for this ten flavors meld together.
minutes. 2. Serve on a fresh salad.
3. Remove the pan from the heat.
4.Take off the lid and let it cool on the
counter for about 15 minutes. 5. Stir
in the maple flavoring (and butter
flavoring if you're using it). 6. Store

36
WHOLESOME RECIPES

SIDES

l i c i ty

Feta
Si m p

V e g e t a b l e s 
For sides that pack a punch, try
using the following.

Roasted nuts add into steamed veggies


taste wonderful!

R OA S T E D V E G G I E S AcNo oDk i Fn gE T A Fresh lemon juice dresses up freshly


love of
Visit for the grilled veggies. Just sprinkle a bit on
after they come off the grill and serve
immediately.
For the Love of Cooking is my favorite
Add freshly grated parmesan cheese,
cooking blog online. How can you not love some sea salt and a pat of butter to
noodles and you’ve got a lovely side
food that looks that beautiful! dish!

Side s ma d e s im p l e
Pesto adds a nice little zip to
y husband and I love to watch While we’re on the simple and fresh

M quick side dishes. Add some


cooking shows. One thing we kick, have you ever looked into local fresh or jarred pesto into cooked
learned while watching The food? You’d be surprised at the rice, orzo or pasta. Toss and top
Chopping Block on hulu.com was if availability of safer and healthier food with some freshly grated Romano
you have real, fresh foods, even the sometimes right down the road. For a cheese.
simplest of cooking/presentation can list of these places, look in the back of
Roast some veggies! Cut up any kind of
make a fantastic meal or side dish. this book. You can also get on
veggie you like in uniform sizes. Place in
How true that is. It really does make a groups.yahoo.com to do a search of baking pan, drizzle with olive oil and
big difference when you’re cooking groups in your area that commit to sprinkle with your favorite seasonings
fresh vs processed foods - organic vs local/organic purchasing and growing/ and sea salt. Bake till fork tender.
pesticide laden. raising. Enjoy
your more Adding in fresh herbs can do wonders
for your side dish. I encourage you to
simple foods.
grow a small herb garden so you have
While there are definitely some foods Not only do
fresh herbs anytime.
out there that taste much better when they taste
lots more time and ingredients go into great, they are Can you think of more great side dish
it, by and large the best foods out much more ideas? If so, send them in to
there are simple and fresh. healthy for you mandikaake@gmail.com
and your

37
Buttered Wine Rice by Beka taste)
Mulder Directions: 3-4 tablespoons half-and-half or milk
Ingredients: 1. Take a paring knife and stick little
90g butter holes all over squash.
1 onion, chopped finely 2. Put the squash in a baking dish Directions:
1 cup long grain rice, washed and bake about an 1 hour at 350 1. Bake sweet potatoes until tender.
2 1/2 cups chicken stock degrees F. or until soft. Let cool slightly, peel.
1/2 cup dry white wine 3. Cut the squash in half. 2. Mash with salt, butter, and maple
salt and pepper 4. Scoop out seeds and throw them syrup.
away. 3. Add cinnamon to taste then
Directions: 5. Take a fork and "scrape" the inside continue to mash with the milk or
1. Heat butter in a pan, add onion of the squash into strings, letting half-and-half to desired consistency.
and cook gently until onion is tender them fall into a serving bowl.
and lightly golden. 6. Toss with Parmesan cheese and
2. Add rice and stir for 3 minutes. butter.
3. Add 1 cup of hot chicken stock to 7. Salt and pepper to taste.
pan and stir until almost completely
dissolved. Maple Glazed Roasted
4. Add remaining stock & wine, bring Carrots by Amanda Kaake
to the boil, reduce heat & simmer Ingredients:
gently for approximately 10 mins. Simple Pasta with Parmesan 1 lb precut baby carrot
until rice is tender. by Beka Mulder 1/2 tablespoon olive oil
5. Season with salt & pepper & 1 lb pasta, cooked (any type) 1/4 teaspoon salt
serve. 3-4 tablespoons butter or olive oil 1/2 tablespoon butter
1/4-1/3 cup grated parmesan cheese 1/2 tablespoon maple syrup
1/8-1/4 teaspoon garlic powder
fresh ground black pepper
Directions:
Directions: 1. Preheat oven to 475 degrees.
Sweet Potato Fries by Beka 1. Put pasta into a microwavable dish 2. In shallow baking dish, toss
Mulder large enough to give you a little room carrots with oil and salt to coat.
Ingredients: for stirring and tossing. 3. Roast in oven for 10 minutes.
1 lb sweet potato 2. Dot pasta with butter or drizzle 4. Heat butter in small saucepan until
1 egg white with olive oil. golden brown (dont burn!), remove
2 teaspoons chili powder 3. Sprinkle Parmesan over top. Add from heat and add maple syrup.
1/4 teaspoon garlic powder plenty of fresh-ground, black pepper. 5. Drizzle over carrots and shake pan
1/4 teaspoon onion powder 4. Heat in microwave on high 3 to 5 to coat.
1/8 teaspoon salt minute at a time, stirring frequently, 6. Return to oven and continue to
until thoroughly hot. roast for another 8 minutes, or until
Directions: 5. Serve, passing the pepper grinder brown and tender.
Peel and cut potatoes into 1/4 inch x at the table. 7. Serve immediately.
1/2 inch strips. 6. You can add 1-2 cups of cooked
In a bowl, combine egg white and meat (chicken, turkey, and ham are
seasonings; beat well. all especially good), and/or 1-3 cups
Add potatoes; toss to coat. pre-cooked, chopped vegetables. I
Spray two baking sheets with particularly recommend broccoli,
nonstick cooking spray. zucchini, onions, and/or green, snap, Mjaddra by Amanda Kaake
Place potatoes in a single layer on or snow peas. Ingredients:
the two baking sheets. 1 cup lentils
Bake, uncovered at 450 degrees for 1/3 cup rice
20-25 minutes or until golden brown. 3 1/2 cups water
2 large onions
Easy Maple Mashed Sweet 1 1/2 teaspoons olive oil or coconut
Potatoes by Amanda Kaake oil
Ingredients: salt and pepper to taste
Spaghetti Squash with 3-4 medium sweet potatoes, about 2
pounds Directions:
Parmesan Cheese by Beka 1. Put lentils, rice and water in
Mulder 1/4 teaspoon salt
2 tablespoons butter saucepan and bring to a boil. Reduce
Ingredients: heat and cover. Cook for about 50
1 medium spaghetti squash 4 tablespoons maple syrup (or more
to taste) mins or till rice and lentils are tender.
1/2 cup grated parmesan cheese 2. Meanwhile, slice your onions and
1/4-1/2 cup butter 1 1/2 teaspoons cinnamon (or to
put them in a skillet with oil. Cook
salt and pepper over medium/low heat till

38
caramelized. This will take about 35 This simple couscous dish combines Ingredients:
minutes or so. Stir occasionally. dried fruits and nuts with an earthy 4-5 cups butternut squash, peeled
3. When onions are done, blender blend of Moroccan spices. A and cut into 1 inch cubes
1/3 cup. Mix in with cooked lentils delicious accompaniment to 2 T olive oil (or slightly less)
and rice and season with salt and seasoned meats, fish, vegetables or 1/2 tsp. kosher salt
pepper and cook for 5 more minutes. a Moroccan tagine. Serve freshly fresh ground black pepper
When serving, serve remaining steamed or warmed up the next day. sea salt, for seasoning cooked
onions on the top. Ingredients squash
4. The rice and lentils should not 1 cup dried fruits & nuts Spice Ingredients:
have any liquid in them. If they get (dates,raisins,cranberries,apricot,etc. ground cumin
done too quickly like mine did, just almonds taste best.) ground coriander
drain out water. 1 1/2 cups couscous chile powder (I used Ancho chile
1 teaspoon turmeric 2 tablespoons powder)
olive oil sweet paprika
1 chicken or veggie bouillon cube (or ground cinnamon
powdered equivalent) ground allspice (I omitted this)
(you can also add peppers and ground ginger
Onions, Lentils and Rice by onions if you like them, I don't) cayenne pepper (I omitted this)
Beka Mulder pinch of ground cloves
Ingredients: Dressing Ingredients:
3 tablespoons olive oil Juice from 1 lemon Directions:
3 medium onions, sliced (not diced) 1/2 cup orange juice (I prefer to used 1. Preheat oven to 475F.
3 1/2 cups water bottled OJ for this but a juiced 2. Peel butternut squash with
1 cup lentils orange will work also) vegetable peeler, cut off ends, and
1 cup rice 1/2 cup olive oil cut squash into cubes about 1 inch
1 teaspoon salt 1/2 teaspoon ground cumin square.
2 teaspoons cumin 1/2 teaspoon ground cinnamon 3. Put squash in plastic bowl and
1/2 teaspoon ground ginger toss with olive oil, salt, pepper,
Directions: 1 tablespoon honey and spices.
1. Heat olive oil in skillet, saute the 4. 4. Stir well to get oil and spices
onions with 1 tsp cumin until lightly Directions: evenly distributed on cut surfaces
browned (can add some garlic too, if 1. Make couscous according to of the squash.
desired). package but boil water first with 5. Spray roasting pan with olive oil or
2. Remove 1/3 of the onions and set bouillon and dried fruit. nonstick spray and arrange squash
aside. 2. While water is coming to a boil, in a single layer. Roast about 40-50
3. Continue cooking the rest of the place couscous in a bowl with minutes, turning every 15 minutes or
onions until dark brown and black in turmeric & olive oil. Mix couscous so.
places. until it is well coated with olive oil. 6. Squash is done when it is soft and
4. In the meantime, bring water to a 3. After water comes to a boil, slightly browned on quite a few of the
boil in a saucepan, add the lentils, remove dried fruits and set aside. edge.
reduce heat, and cover, simmering Add water to the couscous and cover
for 15minutes. the bowl with plastic wrap. Allow to
5. To the lentils, add the 1/3 lightly steam for 15 minutes.
browned onions, rice, salt, and 4. While couscous is steaming,
remaining 1 tsp cumin. prepare dressing by combining
6. Cover a nd simmer 15 minutes or lemon juice, orange juice, olive oil, Rice Pilaf by Amanda Kaake
until rice is tender. cumin, cinnamon, ginger, honey. Ingredients:
7. Remove from heat and stir in the Whisk until well combined. 2 Tbsp. olive oil
well-browned onions. 5. When couscous is done, flake with 1 Tbsp. butter
8. Cover and let stand for 5-10 a fork until all grains are fluffed and 1 onion, finely chopped
minutes. separated. Add dried fruits,nuts and 1 cup long grain white rice
9. Serve! anything else. 2 cups chicken broth
10. Especially good with chopped 6. Pour in dressing. Gently mix
1/4 tsp. salt
lettuce, tomatoes, and a dollop of together with a large serving spoon
until all ingredients and dressing are 1/8 tsp. pepper
yogurt or sour cream on top.
well combined. Taste and adjust 1/2 tsp. dried thyme or basil leaves
11. Also good with cooked spinach.
seasoning if need be.
7.Serve warm, cold or room temp. Directions:
Preheat the oven to 350 degrees F.
In a medium saucepan, heat olive oil
CousCous Marrakech by and butter and cook onion, stirring
Melanie
Roasted Moroccan Butternut frequently, until translucent. Add rice
Serves 8
Squash by Melanie and cook, stirring, over medium heat

39
for 5-6 minutes until some of the rice comes from Crock It by Barbara
grains look translucent. Transfer M. Murray, R.N.)
everything to a 1-1/2 quart glass
baking dish. Bring the stock and
seasonings to a boil and pour over
the rice.
Cover dish and bake at 350 degrees Sweet Potatoes or Squash -
for 30 to 40 minutes, until rice is Crockpot Style by Amanda
tender. Remove from oven and let Kaake
These may seem no-brainer but I just
stand 10 minutes before serving.
discovered them not too long ago. I
Fluff rice with fork and serve. needed a side for dinner and knew
Serves 4. when dinner time came around I
wouldn't have the time I would have
liked to make sides. This fit the bill
perfect! I hope you enjoy them as
much as we do.
Grilled Asparagus by Amanda
Kaake Ingredients:
sweet potatoes or squash
Ingredients: water
asparagus
olive oil Directions:
salt 1. Wash sweet potatoes then cut in
fresh lemon half lengthwise.
2. Lay skin side down in the crockpot
Directions: and put about 1 inch of water in the
1. Put cleaned and trimmed bottom (or less).
asparagus in a dish. 3. Put lid on tight and cook on low for
2. Drizzle with olive oil and season approximately 5 hours.
with salt.
3. Grill till desired tenderness.
4. Move to a serving platter and
squeeze with fresh lemon juice.

Spanish Rice by Amanda Kaake


Ingredients:
1 1/2 cups jasmine or basmati rice,
uncooked
Crock Pot Refried Beans by 2 cloves garlic, minced
Beka Mulder 2 tablespoons oil
Ingredients: 1 small onion, chopped
1 lb dry pinto beans, rinsed and 4 ounces tomato sauce
sorted 2 1/2 cups chicken broth
4 cups water 1 teaspoon cumin
1 cup already brewed coffee
3 cloves garlic, minced Directions:
1 large onion, diced 1. Brown rice in oil then add chopped
1 tbsp cumin onion, garlic and cumin.
2 tsp chili powder 2. Next add tomato sauce and
1 1/2 tsp oregano chicken broth. Bring to a boil and
1 tsp salt reduce heat to low. Cover and
simmer for 15 minutes or till rice is
Directions: tender and liquid is absorbed.
1. Place all ingredients in crockery
and stir well.
2. Cook on low 8-10 hours. Mash
with potato masher. (I don't like
these by themselves, but I don't
like canned ones by themselves
either. I LOVE these in burritos -
much better than canned. This

40
WHOLESOME RECIPES

SNACKS

i n g Ti ps
Snack

ars
g r a n o l a  b
Protein
Try these for a protein
packed punch!

Tortilla Roll-Ups -
recipe below

GRANOLA BARS
Hard Boiled Eggs
cafe
Vanilla bean Cheese tortillas - microwave style.

Tuna salad with crackers.


This picture was taken from Vanilla Bean
Up That Energy
Cafe. Visit their site to find this yummy
Try some of the below for a quick
recipe. energy pick-me-up.

Honey sticks
sm a rt sn a cki n g
Fresh/dried dates
e’ve heard it said many had gotten into the habit of purchasing

W times that having 5-6 small


meals per day is much
better for you than having 3
low quality crackers once again. You
know, the wheat things, goldfish and
other such crackers. He could eat two
Dried and fresh fruits

Guilt Free
large meals per day. Do you know why whole boxes a day just for snacks if I’d
that is? Those several small meals help let him. I realized something had to Raw Veggies!
keep your blood sugar under control. be done. I started giving him snacks Carrots
If you’re on a diet hoping to lose with more protein as well as more
weight, 5-6 smaller meals per day will nutrient dense snacks. Within that Peppers
also help you with that if you choose first week his appetite became normal
Celery
the right kinds of foods. Try to look again. The poor little guy was actually
for foods in their most natural state starving by not Broccoli
possible. Pretty simple isn’t it? The having proper
other thing to remember is that nutrients which made Sugar Snap Peas
protein is not stored, it’s used him feel hungry all Cherry tomatoes
immediately. Have protein snacks as the time even though
often as possible. he was eating Green onions
constantly.
My son was eating me out of house and Zucchini
home when he turned 3 1/2 years old. I

41
Playgroup Granola Bars by very well till everything is totally from the Food Network
Jennifer Daggett combined. Ingredients:
Ingredients: 2. Pour into a greased cake pan and 2 cups walnut halves
2 cups rolled oats press down firmly to make sure bars 1/3 cup maple syrup
3/4 cup brown sugar (or1/2 real stay together after they are baked. pinch of salt
maple syrup/honey, 1/2 sucanat) 3. Bake at 375 degrees for 15-20
1/2 cup wheat germ minutes or till the top is puffy and
3/4 teaspoon ground cinnamon soft. Do not brown or they will turn Directions:
1 cup Whole Wheat Pastry flour out hard. Stir into a warm pan for about 3
3/4 cup raisins (or half raisins, half 4. Cut while still warm. minutes till nuts are toasted and
dried cranberries or other fruit) 5. I sometimes add in cinnamon and caramelized.
3/4 teaspoon salt coconut and omit the chocolate 2. Put on plate to cool.
1/2 cup honey chips. 3. Bag into 1/3 cup portions.
1 egg, beaten
1/2 cup olive oil or coconut oil OR
peanut butter, OR half and half)
2 teaspoons vanilla extract
1/2 cup flaked coconut Applesauce by Amanda Kaake
1 cup sliced almonds (or mixture of
favorite nuts) Ellie’s Trail Mix from the Food Ingredients:
1 cup miniature semisweet chocolate Network apples, peeled and sliced
chips Ingredients: cinnamon
1 1/2 cups cashews chopped
DIrections: 1/3 cup macadamia nuts chopped Directions:
1. Preheat the oven to 350 degrees F 1/3 cup chopped dates 1. Place apples in a saucepan over
(175 degrees C). Generously grease 1/3 cup chopped dried papaya no medium/low heat.
a 9x13 inch baking pan. sugar or low sugar added 2. Place lid on top and cook for 10 or
2. In a large bowl, mix together the 1/4 cup crystalized ginger more minutes till you can mash
oats, brown sugar, wheat germ, 1/4 cup coconut apples with an old fashioned potato
cinnamon, flour, raisins, coconut, masher.
nuts, chocolate chips and salt. 3. At this point you can add in your
3. Make a well in the center, and Directions: cinnamon. If you feel it's not sweet
pour in the honey, egg, oil and 1. Stir all together and bag up into enough, add in a bit of your favorite
vanilla. Mix well using your hands. 1/3 cup portions. sweetener.
4. Pat the mixture evenly into the 2. These stay fresh about a month at
prepared pan. room temp. In the fridge they will last
5. Bake for 30 to 35 minutes in a 350 a few months.
degree oven, until the bars begin to
turn golden at the edges. Cool for 5 Tortilla Roll-Ups by Amanda
minutes, then cut into bars while still Kaake
warm. Do not allow the bars to cool Ingredients:
completely before cutting, or they will tortilla shells
be too hard to cut. Ellies High Energy Mix from cream cheese, softened
the Food Network shredded cheddar cheese
Ingredients: favorite cooked/deli meat
raisins green onions, chopped
cranberries
Granola Bars by Amanda Kaake apricots Directions:
Ingredients: pumpkin seeds 1. One at a time, take tortillas and
4 cups oatmeal almonds spread with cream cheese.
2 cups unbleached flour sunflower seeds 2. Sprinkle with some shredded
1-2 tablespoons flax meal, oat bran
cheddar cheese and top with meat
or wheat germ (optional)
and green onions.
1/4 cup raw agave nectar (can sub Directions: 3. Roll up tight and wrap in saran
sugar or brown sugar) 1. Stir all together and bag up into wrap or put into an air tight container.
2 teaspoons baking soda 1/3 cup portions. 4. Refrigerate for several hours.
1/2 teaspoon salt 2. These stay fresh about a month at 5. Take out and cut in half or small bit
3/4 cup canola, olive or coconut oil room temp. In the fridge they will last sized pieces.
3/4 cup honey a few months.
chocolate chips
We like to dip ours in salsa when
we're eating them. My midwife loved
Directions: this food idea, especially for pregnant
1. Mix dry ingredients first, then add Maple Syrup Walnuts by Ellie and nursing mothers.
wet ingredients. Make sure to stir

42
Frozen Banana's by Amanda
Kaake
Ingredients:
bananas
honey, nuts, granola (optional)
popsicle sticks

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

43
WHOLESOME RECIPES

SOUPS AND SALADS

ad d -i ns
Salad

ads
S o u p s  S a l
•Red and yellow peppers
•Sprouts
•Carrots
•Broccoli
•Olives
P O T AT O K A L E S O U
P
•Nuts and seeds
•Chickpeas
•Hard boiled eggs
Nothing is better on a cold evening than a •Cherry tomatoes
•Cucumbers
nice, warm soup, fresh bread and a good salad. •Red onion
•Peas
•Cooked, shredded meats
•Chives
So u p trick s a n d t i p s •Herbs - fresh and chopped
•Fruits - fresh and cubed
here are some tips I think ready to dump uneaten, cooked veggies

H you’ll find very useful in


making that perfect, healthy
in. When the bag/container is full,
make some soup!
•Specialty cheeses
•Dried fruits
•Avocado's
•Don’t throw out meat carcasses. Put •Banana peppers
•If your soup is too salty, add in a them in freezer bags and freeze them •Steamed green beans
whole, raw potato. It will absorb the till your ready to make your soup. •Snow peas
salt. Just simmer for 15 minutes, then •Onions and celery are a soup staple. •Mushrooms
take the potato out. Sauteing them first in a little butter or •Zucchini
•If you need a thicker soup, add in olive oil adds a lot of flavor to soup. •Canned,drained beans
some instant potatoes till you reach •Serving soup in mugs gives it a cute •Pepperoni
your desired consistency. Remember, twist •Red cabbage - shredded
just a bit goes a long way! •Croutons
•If you don’t have any broth on hand,
mix up some water and bullion as
directed on the package.
•Use leftover, cooked veggies for your
soups. Have a container or freezer bag

44
White Chicken Chili by Beka turn down to a simmer for 20 minutes S & P to taste
Mulder or till potatoes are done. crumbled cooked bacon, optional
Ingredients: 3. Next add in kale and simmer
another 15 minutes or so till kale is Directions:
1 lb boneless, skinless chicken
done . 1. Place squash, cut side down, in a
breast, cut into 1/2 inch cubes
1 medium onion 4. Serve and enjoy! greased shallow baking pan. Bake at
1 1/2 teaspoons garlic powder 350 for 35-40 min or until the squash
1 tablespoon vegetable oil is almost tender.
2 (15 1/2 ounce) cans great northern 2. In a saucepan, saute onion and
white beans, rinsed and drained curry powder in butter until onion is
1 (14 1/2 ounce) can chicken broth Cheeseburger Soup by Chris tender. remove from the heat; set
1 teaspoon salt Ritchey aside. scoop out the squash; add
1 teaspoon oregano Ingredients: pulp to saucepan.
1/2 teaspoon pepper 1/2 pound hamburger meat
1/4 teaspoon cayenne pepper 3/4 cup onions, chopped 3. Gradually add broth. cook over
1 cup sour cream 3/4 cup shredded carrots med heat for 15-20 minor until
1/2 cup whipping cream 1 cup diced celery squash is very tender.
2 (4 ounce) cans diced green chili’s 1 teaspoon basil
1 teaspoon parsley 4. In a food processor or blender,
Directions: 4 tablespoons butter process the squash mixture until
1. In large saucepan, saute chicken, 3 cups chicken broth smooth; return to saucepan.
onion and garlic powder in oil until 4 cups diced potatoes
chicken is no longer pink. 1/4 cup flour 5. Stir in cream, nutmeg, salt &
2. Add beans, chilies and seasonings 2 cups grated cheddar cheese (I use pepper. Cook over low heat until
and chicken broth. american cheese) heated through (do not allow to boil).
3. Bring to a boil. 1 1/2 cup milk garnish with bacon if desired.
4. Reduce heat and simmer salt and pepper to taste
(uncovered) for 30 minutes. 1/2 cup sour cream
5. Remove from heat, stir in sour
cream and whipping cream. Directions:
6. Serve immediately. 1. Brown hamburger. Chicken Corn Chowder by
2. Add butter, onions, carrots, celery, Beka Mulder
basil, parsley and potatoes, cover Ingredients:
and cook until vegetables are semi- 4 ounces bacon, sliced
tender. 2-3 cups cooked chicken, diced
Kale and Potato Soup by 3. Add broth and bring to a boil. 2 tablespoons butter
Amanda Kaake 4. Reduce heat, cover and simmer 2 cups onion, chopped
I must admit I wasn't sure if I'd like 10-12 minutes. 2 tablespoons flour
this or not. I had gotten some kale in 5. Meanwhile mix well, flour and milk, 4 cups chicken broth
a box from door to door organics and add to broth,. Bring to a boil and stir 2 large potatoes, sliced
needed to use it up. To my surprise, constantly for 2 min or until it 1 cup half and half cream
we loved this soup! Even Matt gave thickens. 4 cups cooked corn (2 cans)
it a 7-8 on flavor. He didn't like the 6. Reduce heat, add cheese, salt , 3/4 teaspoon black pepper
kale texture as much but still ate it all pepper and sour cream. 1 dash salt
and cleaned up the broth in his bowl. 1 large red bell pepper
3 scallions, chopped
Ingredients: 1 tablespoon cilantro
3 large or 4-5 medium potatoes
peeled and diced Directions:
1 large diced onion Curried Squash Soup by 1. Wilt bacon in large soup pot over
2-3 crushed garlic cloves Jessica Kibert low heat till fat is rendered - 5
4 cups chicken broth minutes.
Ingredients: 2. Add butter and allow to melt.
Approximately 4 cups finely chopped
kale 3 med acorn squash, halved and 3. Add onions and wilt over low heat
pinch of cayenne pepper seeded (I used leftover squash from for 10 minutes.
olive oil Christmas dinner) 4. Add flour and consistently stir for
1/2 cup chopped onion another 5 minutes.
Directions: 3-4 tsp curry powder 5. Add stock, chicken and potatoes.
1. Drizzle a bit of olive oil in a warm 2 tbsp butter Continue cooking over med-low heat
pan and throw in onions. Cook till 3 cups chicken broth for 12-15 minutes.
translucent. 6. Add the half and half, corn,
1 cup half & half cream
2. Add in garlic, potatoes, cayenne pepper, salt and cook 7 minutes
1/2 tsp ground nutmeg
pepper and broth. Bring to boil and stirring occasionally.

45
7. Add bell pepper and scallions. 2. Cover and simmer over medium- 1 diced onion
Adjust seasonings and cook 5 more low heat for 20 minutes stirring 1/2 pound frozen green beans
minutes. occasionally. 1/2 pound frozen peas
8. Let cool a bit and serve. 3. Whisk milk/flour mixture into 1 can corn - drained
saucepan; stir in cheese and bacon. 1 can tomatoes
4. Simmer uncovered 5-8 minutes or 6oz tomato paste
till thick, stirring constantly. 1/2 - 1 Tablespoon beef bullion
Broccoli and Cheese Soup by
Amanda Kaake
Ingredients: Copycat Olive Garden Directions:
Minestrone by Beka Mulder 1. Cook beef and onions. Drain any
1 bunch broccoli, cut into smaller
Ingredients: excess grease.
pieces 2. Add rest of ingredients in a large
1/2 cup butter 3 tablespoons olive oil
1 cup minced white onion pot. Bring to a boil and simmer for
1 medium onion, chopped 30-45 minutes.
1/2 cup chopped zucchini
1/2 cup flour 1/2 cup frozen cut italian green
2 cups milk beans
2 cups grated mild cheddar cheese 1/4 cup minced celery
or sharp cheddar cheese 4 teaspoons minced garlic
2 cups chicken broth 4 cups vegetable broth Copycat Olive Garden
1-2 cups shredded, cooked chicken 2 15oz cans red kidney beans,
salt and pepper drained Minestrone by Beka Mulder
2 15 oz cans small white beans or Ingredients:
great norther beans, drained 3 tablespoons olive oil
Directions: 1 14oz can diced tomatoes 1 cup minced white onion
1. Cook broccoli until tender& drain. 1/2 cup carrot, julienned or shredded 1/2 cup chopped zucchini
2. Cook onions in butter until tender& 2 tablespoons minced fresh parsley 1/2 cup frozen cut italian green
transparent. 1 1/2 teaspoons dried oregano beans
3. Stir in flour& cook 5 minutes, 1 1/2 teaspoons salt 1/4 cup minced celery
stirring constantly. 1/2 teaspoon pepper 4 teaspoons minced garlic
4. Add milk slowly, stirring constantly. 1/2 teaspoon dried basil 4 cups vegetable broth
5. Stir in grated cheese until smooth. 1/4 dried thyme 2 15oz cans red kidney beans,
6. Slowly blend broth into sauce. 3 cups hot water drained
7. Add in chicken 4 cups fresh baby spinach 2 15 oz cans small white beans or
8. Simmer 15 minutes or till chicken 1/2 cup small shell pasta great norther beans, drained
is warmed through. 1 14oz can diced tomatoes
Directions: 1/2 cup carrot, julienned or shredded
1. Heat oil in large soup pot over 2 tablespoons minced fresh parsley
medium heat. 1 1/2 teaspoons dried oregano
2. Saute onion, celery, garlic, green 1 1/2 teaspoons salt
beans and zucchini in the oil 5 ins. or 1/2 teaspoon pepper
Loaded Baked Potato Soup till onion begins to turn translucent. 1/2 teaspoon dried basil
by Beka Mulder 3. Add vegetable broth to pot along 1/4 dried thyme
with drained tomatoes, beans, carrot, 3 cups hot water
Ingredients: hot water and spices. 4 cups fresh baby spinach
2 cups chicken broth 4. Bring soup to boil then reduce 1/2 cup small shell pasta
3 medium potatoes peeled and heat and allow to simmer 20 minutes.
cubed 5. Add spinach leaves and pasta. Directions:
2 green onions, sliced Cook for an additional 20 minutes or 1. Heat oil in large soup pot over
1/2 celery rib, minced till desired consistency. medium heat.
1/4 medium carrot grated Makes about 8 - 1 1/2 cup servings. 2. Saute onion, celery, garlic, green
2 teaspoons distilled white vinegar beans and zucchini in the oil 5 ins. or
1 teaspoon salt till onion begins to turn translucent.
1 1/2 cups milk (mixed with) 3. Add vegetable broth to pot along
2 Tablespoons flour with drained tomatoes, beans, carrot,
1/4 cup shredded cheddar cheese Mandi’s Old Fashioned hot water and spices.
1/4 cup shredded monterey jack 4. Bring soup to boil then reduce
cheese Vegetable Soup by Amanda heat and allow to simmer 20 minutes.
2-6 slices cooked bacon, crumbled Kaake 5. Add spinach leaves and pasta.
Ingredients: Cook for an additional 20 minutes or
Directions: 1-2lbs ground beef till desired consistency.
1. Bring first 7 ingredients to boil in 2 quarts water or tomato juice Makes about 8 - 1 1/2 cup servings.
saucepan over medium-high heat. 4 diced potatoes
1/2 head cabbage - thinly chopped

46
2. In large pot, combine the beef and very soggy.
rest of ingredients and bring to
Granny’s Chicken Soup - by simmer.
Amanda Kaake taken from the 3. Cook stirring every 15 minutes for
internet. This is for cold’s. flu’s or 2-3 hours.
anytime you want a yummy soup.
Ingredients: Tuna Nicoise Salad by Ellie
1- 5 pound organic stewing chicken from the Food Network
3 large onions
4 cloves garlic Auction Chili by Sandi Boothman Salad Ingredients:
1 large sweet potato Ingredients: Handful of steamed and cooled
3 parsnips 1 lb. ground beef green beans - chopped
2 turnips 1 chopped onion 4 baby red potatoes steamed and
10 large carrots 1 teaspoon oil cooled quickly - chopped
6 stalks of celery 15 oz diced tomatoes (do not drain) 1 can drained tuna
1 bunch parsley 10 3/4 oz can tomato soup 1/2 cup chopped black olivers
Hot pepper flakes- a few 15 oz kidney beans, drained 1/4 cup chopped red onion
1 teaspoon celery seed salt 2 medium tomatoes, chopped
1/8 teaspoon pepper 5 cups lettuce, chopped
1/4 teaspoon cumin Dressing Ingredients:
Directions: 1/2 teaspoon chili powder 1/4 cup fresh lemon juice
1. Clean the chicken, put it in a large 2 tablespoons olive oil
pot, and cover with cold water- about Directions: 1/2 - 1 teaspoon dijon mustard
3 - 4 quarts. 1. Brown ground beef and onion Directions:
together in oil. Drain. 1. Toss all salad ingredients.
2. Bring to a boil. 2. Add remaining ingredients and 2. Mix together dressing ingredients
3. Add onions, garlic, celery, heat through till warmed. and then toss with salad.
parsley, sweet potato, parsnips, 3. Use leftovers for wraps the next
turnips, and carrots. Note from Amanda: This is my mom's day!
recipe and it's great! I like to brown
the meat and onion, drain and put all
3. Boil about 1 1/2 hours.
the ingredients in the crackpot to
4. Add the parsley celery and hot
pepper flakes. Cook about 45 min cook on low all day.
longer.
5. Remove the chicken (not used Pistachio Chicken Salad by
further for the soup- only for the Beka Mulder
stock). (from the South Beach Diet
6/ Add Sea Salt or Crystal Salt and Mandarin Orange Salad by cookbook)
black pepper to taste. Sandi Boothman Ingredients:
Salad Ingredients: 1/2 cup pistachio nuts, finely ground
1 bunch red leaf lettuce 1/2 + 1/4 tsp salt
1 can mandarin oranges 1/2 tsp + 1 pinch freshly ground
1/2 cup slivered almonds pepper
3 tablespoons sugar 4 boneless, skinless chicken breasts
Wendy's Chili by Beka Mulder halves
2lbs ground beef Directions: 2 TBSP coconut oil
1 29oz can tomato sauce 1. Put sugar in pan and liquify. Stir in 1/ cup diced sweet white onion
1 29 oz can kidney beans with liquid almonds. Spread out on cookie sheet 1 head romaine lettuce
1 29 oz can pinto beans with liquid and break apart;cool. Dressing
1 cup diced onion 1 tsp grated sweet white onion
1/2 cup diced green chili peppers 1 large, ripe avocado, peeled and
1/4 cup diced celery Dressing Ingredients: pitted
3 medium tomatoes, chopped 1/4 cup vegetable oil 3 TBSP extra virgin olive oil
2-3 teaspoons cumin 2 tablespoons vinegar 3 TBSP lime juice
3 tablespoons chili powder 1 tablespoon minced fresh parsley ( i 1 TBSP water
1 1/2 teaspoon black pepper used dried if I don't have fresh but
2 teaspoons salt not as much)
2 cups water 1 tablespoon sugar Directions:
1/2 teaspoon salt 1. Preheat oven to 375 degrees.
Directions: 1/8 teaspoon black pepper 2. Mix nuts in a pie plate with 1/2 tsp
1. Brown ground beef in a skillet over salt and 1/2 tsp pepper. Press the
medium heat. Drain fat. 1. Mix all together and don't put on chicken into the mixture.
salad until ready to eat or it will get 3. Heat 1 tbsp of the oil in a skillet

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and cook the coated breasts 2 Pasta Salad by Amanda Kaake
minutes on each side. Ingredients:
4. Place the breasts in a baking dish cooked and drained spiral pasta
and bake for 15 minutes or until italian dressing
done. veggies - broccoli, tomatoes, onions,
5. Heat the remaining oil in a skillet mushrooms, etc...
over high heat.
6. Add the diced onion and the Directions:
remaining salt and pepper. Cook until 1. Toss all ingredients together and
onion is browned. chill for several hours. Always make
7. Line four plates with the lettuce. the salad quite wet because the
Slice the chicken breasts and noodles will soak up lots of dressing.
arrange on breast on top of each
salad. Sprinkle the onion on top of
that.
8. Serve with the dressing
9. Dressing: Puree all ingredients in
a blender till smooth. Potato Salad by Amanda Kaake
Ingredients:
4 large waxy potatoes
1 cup mayonnaise
1/2 cup sour cream
6 tablespoons fresh chopped chives
Mixed Greens with 1/4 cup fresh chopped parsley
Raspberries and Pears by
Directions:
Pam taken from fortheloveofcooking-
1. Boil potatoes till desired
recipes.blogspot.com
tenderness. Remove from heat and
pour into a bath of ice water till
Salad Ingredients: cooled. Drain well.
Romaine Lettuce 2. Mix rest of ingredients together in
Baby spinach leaves a medium sized bowl.
Fresh raspberries 3. Peel potatoes and cut into desired
Fresh pear, diced size. Pour into bowl of dressing and
Feta cheese (I used reduced fat) fold in.
Red onion, thinly sliced 4. Refrigerate at least an hour before
Sunflower seeds serving. Make sure to season
Raspberry Vinaigrette: well.
1/3 cup canola oil
2 1/2 tbsp raspberry vinegar
1/2 tsp sugar
Sea salt and fresh cracked pepper to
taste

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

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