Monthly Archives: July 2009

Recipes Starches Uncategorized Vegetarian

Adults Only Grilled Apple Sandwich

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Melt a little butter in a skillet over medium heat. Place 1 of 2 slices of whole grain bread topped with nondairy mozzarella cheese in skillet. Grill until lightly browned and cheese is melted. Remove to plate. Melt some more butter and add the other slice of bread topped with cheese.

While second slice is grilling spread first slice with Celery Pesto and top with thinly sliced apple. When 2nd slice is done spread it with more Celery Pesto and place on first slice of bread.

Living Food Neutral Recipes

Celery Pesto

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salmon-w-pesto

This pesto is a delicious way to use up all the inner leaves and stalks in a head of celery. Try it, I promise you’ll be pleasantly surprised.

Pulse the following ingredients in a food processor or blender until just short of being a puree:

1 cup celery leaves & tender inner stalks
1 cup green onion, white & green parts
2 cups parsley
1/2 cup roasted garlic
1/2 teaspoon sea salt
1/2 teaspoon black pepper

Drizzle extra-virgin olive oil in slow stream just until mixture holds together.

Use pesto to make:

  • Sandwich spread in place of mayo.
  • Milder sandwich spread: mix pesto and mayo.
  • Spoon over fish, chicken, steak, pork, or turkey.
  • Salad Dressing: mix pesto and mayo, add a little fresh lemon juice, thin with buttermilk. Taste and add sea salt and/or black pepper to taste.
  • Pasta Sauce: mix pesto and extra-virgin olive oil. Taste and add sea salt and/or black pepper to taste.
  • Garden Fresh Tomato Soup: mix a little pesto into Tomato Soup.

 

Basic Information Tips

Help! Why is My Diet Not Working?

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Now available on Kindle.

Now available on Kindle.

The list below is extracted from my book “Help! My Diet Isn’t Working: Identify & Banish Your Weight Loss Monsters”. If there are some tips that you find difficult then just start with the ones that are easier for you. If this takes care of the problem then you’re home free. If not, then begin eliminating others one by one. When you’re satisfied with your progress you can stop eliminating things or keep going to speed up your weight loss and facilitate a healthier lifestyle.

You’re welcome to ask questions in the Comments about any of the items below. In the book I provide a full explanation for why a certain technique or suggestion is given.

  1. Check your diet for hidden refined sugars and ruthlessly eliminate them.
  2. Check labels for corn syrup products such as high fructose corn syrup and toss out any that contain these.
  3. Caffeinated drinks kick up your blood sugar, switch to decaf.
  4. If you’re not exercising at all, or exercising very little, you may need to add some physical activity to your routine to continue losing weight. To raise your metabolism so that you’re burning calories all day long you need to exercise at least 20-30 minutes at an intensity that has you sweating within 7-12 minutes into your workout.
  5. Once you reach your goal weight you’ll find it easier to hold at that weight if you consume no more than one 12 ounce beer or one to two 4 ounce glasses of dry wine a day. During weight loss, consuming alcohol on a daily basis can be a huge saboteur. It depresses your metabolism, stimulates your appetite and it’s loaded with high glycemic index calories.
  6. Cut back on carrots, potatoes and corn (including popcorn) until you begin to lose again or until you reach your goal weight. These foods all metabolize as sugar.
  7. Switch UnDiet plans: try switching to Produce Power for one to two weeks or make it a regular part of your lifestyle by eating Produce Power for one or two days a week.
  8. If you’re already doing Produce Power you may be consuming too few calories, so try switching to Protein Blast .
  9. If you’re on Protein Blast and have hit a plateau it often helps to switch to eating Fruit in the morning and Veggies and Starches for the rest of the day, completely eliminating Proteins for 3-5 days. When you start losing again go back to your plan of choice.
  10. Most chewing gum contains either sugar or aspartame. Eliminate it during weight loss.
  11. Re-read all labels looking for hidden refined sugars, aspartame, Nutrasweet and other items.
  12. Double check your daily intake to be sure you haven’t strayed from your calorie count, carb count, portion size or whatever measure you’re using for your weight loss.
  13. You may be deficient in at least one vitamin or mineral. You should be taking a multivitamin with minerals twice a day, essential fatty acids (especially Omega-3) twice a day, and a daily supplement of Chromium.
  14. Be sure that you’ve eliminated trans-fats (margarine and foods with partially hydrogenated oils).
  15. Some medications especially heavy duty tranquilizers, many diet pills, long term use of anti-depressants, diuretics, birth control, estrogen, and antibiotics can interfere with your metabolism, thus halting or slowing weight loss.  Check with your doctor to see if any medication(s) you’re taking could be the problem and if there is something else you could take. If you’ve been UnDieting for two or more weeks you might want to ask your doctor to retest you to see if you still need the medication(s) or if you need the same dosage.
  16. A thyroid condition can slow or stop weight loss. A simple at home test for a thyroid condition is to take your temperature under your arm within ten minutes of waking up in the morning. An underarm temperature below 97.8 suggests hypothyroidism or hypometabolism. Of course whether you test negative or positive, make sure you check with your doctor.
  17. Cut back on, bread, rice, pasta and other Starches until you begin to lose again or until you reach your goal weight.
  18. If you’re on the Protein Blast make sure that you’re counting  your carbohydrates correctly. Read labels, write down everything you eat in a day for several days and have a friend check your list for hidden carbohydrates.
  19. Diet sodas, diet gelatins, powdered diet drinks and many other prepackaged diet and “sugar free” foods contain aspartame or sucrose which slows or halts weight loss in many people. Substitute non-alcoholic beer which is  a Starch, Arrowhead Fruit-flavored mineral waters (many other mineral waters contain sweeteners & Starches) work with all meal plans, or distilled water with a squeeze of fresh lemon or lime juice.
  20. Don’t use more than 6 tablespoons of heavy cream in your coffee in a day. This isn’t a hard and fast rule, but if you’re having trouble losing  weight this could be the culprit.
  21. If nothing is working, you may be metabolically resistant. This can occur for many reasons, especially if you are severely overweight and/or have yo-yo dieted in the past. The Fat Blast can be the ticket to kicking you into a downward spiral. The Fat Blast gives you even faster results than total fasting. Isn’t that incredible – you can eat and lose weight faster than when you’re not eating at all! Note: DO NOT stay on the Fat Blast for more than five days.
  22. Even “good” sugars like Rapadura, Sucanat, raw unfiltered honey, real maple syrup, date sugar, Sweet ‘N Low … when consumed in too high a quantity can halt weight loss. Try cutting them out for a few days and see if your weight loss resumes. If you still want to use these sugars use them occasionally, not daily.
  23. If you do eat sugar try to eat it 30 minutes before or after a meal. Sugar, yes even good sugar, inhibits digestion and we all know what that means – EXTRA POUNDS! This doesn’t include sweeteners that don’t spike your insulin level such as aspartame, Sweet ‘N Low, Somersweet, and others.
  24. If you’re having trouble with indigestion try not eating acid Fruits (oranges, tomatoes, lemons, pineapples …) with Proteins. Acid Fruits can hamper Protein digestion and result in putrefaction. Milk and orange juice, while by no means an indigestible combination, is far from a good combination. Orange juice and eggs however are an even worse combination.
  25. If you’re having trouble with indigestion try not eating Starches and sugars in the same meal. This combination will produce fermentation in most people.
  26. If you’re having trouble with gas and/or upset stomach when eating Fruit try eating melons by themselves, not combining them with other Fruits and foods. This guideline is based on the ease and speed in which melons decompose in the digestive system.
  27. Milk is best taken alone or not at all. Milk is the natural food of young mammals; each species producing milk adapted to the needs of its young. The young of each species, including our own, take the milk alone, not in combination with other foods. Milk doesn’t digest in the stomach, but in the duodenum, the result being that when milk is taken the stomach does not secrete digestive enzymes.
  28. You may be using too much soy with your Starch meals. Try cutting back or eliminating it from Starch meals.
  29. If you’ve been mixing Protein with Starches in small amounts and you’re weight loss has stopped you may be using too much of one food group with the other. Cut down on how much Protein you mix with Starches and vice versa.
  30. Make sure you’re eating at least 50% raw foods each day and preferably 80% when trying to lose weight. Also make sure that at least one meal, preferably breakfast is completely live.
  31. If you’re eating too many peanut products, which are acid forming and difficult to digest this may have slowed your weight loss.
  32. Pre-digest nuts, beans, and grains by soaking in water for thirty minutes before cooking or eating them raw. Discard the soaking water.
  33. Make sure dried Fruits and vegetables are sulfur free.
  34. Some people find they lose weight easier if they eat Fruit only in the mornings and not any other time of the day unless it’s a Living Foods day.
  35. Giving yourself a Living Foods day once a week will jump start your weight loss. Better yet, treat yourself to a Living Foods day 2-3 days a week until you reach your end or mid-weight goal.

 

High Protein Kid Friendly Neutral Recipes Starches Vegetarian

Zucchini Stuffing

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This summer squash dressing is a nice way to enjoy a winter comfort food with your summer garden bounty.

Preheat oven to 350 degrees.

Saute ingredients below in extra-virgin olive oil until crisp tender, about 7-10 minutes:

  • 2 pounds summer squash into medium-thick slices
  • 1 small onion, chopped
  • 1 cup carrots, grated or celery, chopped


Mix 1 can cream of celery soup* and 2 cups creme fraiche, sour cream or low-fat yogurt or a mix of these.

Stir veggies into soup mixture.

Mix 2 cups whole grain bread crumbs and 1 teaspoon seasoning mix such as Mrs. Dash or Spike. Pour 1/2 cup melted butter over crumbs, stir to combine well.

Place half of crumbs into buttered square pan. Place soup mixture on top. Top with remaining bread crumbs. Bake for 25-30 minutes.

*You can use pretty much any “cream of” soup such as asparagus, cream of chicken, cream of broccoli …

Mushroom Dressing

Replace the zucchini with mushrooms and the carrots with celery and use cream of mushroom soup.

 

Glossary Starches Tips

The Truth About Chicken Broth

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Chicken Broth is too acidic for many human digestive system. If you are needing to watch your acidic food intake there are some great mock chicken broths which can be found in health food stores and most grocery stores. Check the bulk food section for powdered broth. Make sure to read the ingredients list as some have awful things like dextrose, etc. If you live in an area that has a Whole Foods Market(formerly Mrs. Gooches) they have a wonderful powdered mock chicken broth and Imagine Soups has a Creamy “Chicken” soup that is THE BEST.

Keep your pantry stocked with several delicious chicken flavored broths & soups and you’ll have the makings for turning almost anything into a delicious meal.

 

Basic Information Living Food Neutral Recipes Tips Vegetarian

Raw Mashed “Potatoes”

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This is a living foods version of the popular cauliflower-based mashed “potato” recipe. Scroll to the end of the recipe for a version that those in your family who aren’t interested in eating raw foods will enjoy.

Process 1 small head cauliflower, chopped in a food processor until it looks grainy.
Place cauliflower in a pot, slow cooker, or electric skillet set to the lowest temperature possible. Stir in 1/4 c extra virgin olive oil. Season to taste with sea salt, black pepper & powdered broth. Stir until warmed. If you have a thermometer, this dish should be warmed to 105 degrees but if you don’t have a thermometer, just stir until cauliflower is hot. Remove from heat immediately.

If the rest of your family isn’t into living foods you can set aside a portion for yourself and then continue cooking the cauliflower until it’s soft. If desired you can then use a potato masher or fork to make the “potatoes” creamier.

 

 

 

Basic Information Living Food Neutral Recipes Tips Vegetarian

Extend Your Living Foods Menu with Dehydrated Foods

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A good food dehydrator will allow you to mimic many cooked foods and yet still keep your intake raw. Set the temperature to 115 degrees or lower to preserve the living enzymes. Make sure to scroll to the bottom of the page for family friendly ideas.

 

recipes for your food dehydrator

Zucchini Chips

Slice zucchini into 1/4 inch thick rounds.
Dry the chips in a food dehydrator set to 105 degrees.
The chips are good as is; used as a dipper for guacamole, salsa or hummus; or used in place of a cracker in a Living Foods menu or a Protein Power menu; salad or soup garnish.

If you like, before placing in the dehydrator you can season the zucchini with your choice of seasonings such as:

  • sea salt
  • black pepper
  • cayenne pepper
  • taco seasoning
  • fajita seasoning
  • chili powder
  • garlic powder or garlic salt

Stuffed Mushrooms

Pulse in a food processor several times:

  • 1/3 cup pine nuts
  • 2 to 3 cloves garlic, minced
  • 1/3 C fresh parsley, chopped
  • 1/3 C fresh basil, chopped
  • 1 tablespoon lemon juice
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper

Stop to scrape down the sides and repeat. Add 1 cup tomato, chopped or 1/2 cup dried tomato*, rehydrated and chopped. Continue to pulse until the ingredients hold together but are not pureed. Remove stems from mushrooms and spoon the filling into the cap of each mushroom. Place filled mushrooms on a dehydrator tray and dehydrate at 105 degrees for 2-4 hours.

If you don’t want to subject your family to your raw food adventure you can cook half of your stuffed mushrooms to serve along with your raw version. Place them on a lightly oiled baking sheet in a 350 degree oven for 25 minutes.

* I prefer using dried tomato as the flavor is much richer. If you use dried tomato you may need to add broth to the filling to get it to hold together.

Flax Crackers

Soak 4 cups whole flax seed for 4 to 6 hours in just enough water to cover seeds. Check after 2 hours and add water if the mixture is looking dry. Stir in 1/3 to 1/2 cup Bragg’s Liquid Aminos and juice from 2-3 lemons.

Spread this mixture as thin as possible on dehydrator trays with a Teflex sheet on top. Keep your hands wet as this will help to keep the mixture from sticking to your hands. Alternately, you may find that a spatula works better.

Dehydrate at 105 degrees for 5-6 hours. Flip the mixture and remove the Teflex sheet. Continue dehydrating for 5-6 hours until the mixture is dry.

You can make flavored crackers by adding any of the following to the mixture before spreading on dehydrator tray:

  • carrot, tomato or apple juice
  • finely grated veggies such as: carrot, bell pepper, jalapeno pepper,
  • Anaheim chili, onion, or garlic
  • finely grated apple
  • taco, fajita or Italian seasoning
  • chili powder
  • ground cumin
  • cayenne pepper

  

serve a family friendly raw menu

Whenever you serve any of these “strange” foods serve them up with foods your family is more familiar with. For instance you can serve up a “deli dinner” with a food bar they can pick and choose from. Try:

  • crackers
  • cheese
  • pickles
  • hard-boiled eggs
  • sliced fruit
  • selection of raw veggies
  • chicken, turkey, crab, egg or ham salad
  • marinated veggies
  • whatever else you have in your fridge that would work as finger food
Dessert Fruit Kid Friendly Living Food Neutral Recipes Vegetarian

Cocoa Banana Pudding

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This recipe makes either a creamy pudding or a delicious ice-cream.

Puree in blender:

  • 4 bananas
  • 1 & 1/2 heaping tablespoons cocoa or carob powder
  • 1 teaspoon vanilla
  • 2 tablespoons maple syrup.

 

Cocoa Banana Ice Cream

Freeze mixture, stirring every 30 minutes with a fork until it’s the desired consistency or just toss it into an ice-cream machine.

 

 

High Protein Recipes Vegetarian

Parmesan Cheese Crisps

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When I first made these crispy treats I thought they were a unique invention. Since then I’ve found various versions for them in many cookbooks. Here’s the basic recipe along with a few variations.

Preheat oven to 400 degrees.

Line a baking sheet with parchment paper lightly brushed or sprayed with extra-virgin olive oil. Spread 1/2 cup of shredded fresh Parmesan or Parmesan-reggiano in a circle. You can make your circles any size you want. Bake until melted and browned on the underside – 7 to 10 minutes. Let crisps cool then peel off parchment paper.

Store in an airtight container in the fridge for up to a week.

They’re great to snack on, and garnish soups and salads.

Variations:

  • Place cookie cutters on parchment lined and oiled baking sheet. Sprinkle cheese inside cookie cutters. Remove cookie cutters and bake cheese as directed.
  • Sprinkle over cheese before baking:
    • crumbled bacon bits (real or soy)
    • cayenne pepper
    • crushed and dried red pepper
    • freshly ground peppercorns
    • sprinkle cheese overly thinly sliced ham or corned beef, bake as directed then top with lettuce or spinach leaves and roll into a tight tube as soon as you’re able to handle without burning yourself and before the cheese completely cools