Lemon Scallops with Parsley

   Servings
1 tablespoon coconut oil
2 pounds sea scallops (PT), or a CT fish suitable for (CT), cut in pieces
3/4 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1 tablespoon butter
1 teaspoon minced garlic
1/4 cup finely minced yellow onion
1/3 cup dry white wine
2 tablespoons fresh lemon juice
1 tablespoon chopped flat-leaf parsley
   1. In a large skillet, heat oil over medium high heat. Add scallops and sprinkle with salt and pepper. Saute 2 minutes per side. Remove from pan and set aside.
   2. In the same pan, melt butter. Add the garlic and the shallots and saute for about 1 minute. Add wine and cook for 2 minutes more. Return the scallops to the pan and toss to coat. Remove from heat and add the lemon juice and parsley.

PT: Serve over steamed spinach. CT: Serve over steamed chard.

Chocolate Cake

   8 servings
1 ½ cups spelt flour
½ teaspoon xanthan gum (can be purchased at health food store)
½ cup unsweetened cocoa powder
¼ teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
⅔ cup ground almonds (soaked overnight, dehydrated)
¾ cup butter
1 cup sugar
2 eggs, beaten
1 ½ teaspoons vanilla extract
1 cup chocolate milk
   1. Preheat oven to 350°F.
   2. Prepare two 8-inch round cake pans and grease.
   3. Sift flour, xanthan gum, cocoa, baking powder, baking soda, and salt in medium bowl.
   4. Mix in the ground nuts. Set aside.
   5. Using a food processor blend the butter and add the sugar. Add eggs and vanilla. Then add the milk and flour mixture. Blend well, but not too much.
   6. Pour batter into prepared cake pans and bake for 25–30 minutes. Test for doneness with a toothpick, if it comes out clean its done.
   7. Let stand for 10 minutes before turning out onto wire rack. Can be frosted or served plain.

Zucchini and Tomato Casserole

   Ingredients
2 Medium Zucchini squash
2 Medium Tomatoes (diced)
1/2 Purple onion
3 Cloves garlic
1/2 Bell pepper
1 tbsp. Virgin olive oil
1 Sprig fresh basil and oregano
1 oz. Jack Cheese
1 oz. Mozzarella cheese
   A very easy meal to prepare and quite nutritious.
   1. Dice up the onion, garlic, and bell pepper. Sauté in virgin olive oil at a low heat.
   2. Add zucchini and tomatoes along with fresh basil and oregano, place in a casserole dish.
   3. Grate cheese and add on top of the vegetable mixture.
   4. Bake at a medium low oven (300 degrees) for an hour.

Vegetable Quiche Crustless

   Ingredients
1 yellow onion
2 cloves garlic
1/2 lb. mushrooms
2 tomatoes
2 zucchini squash
1 medium carrot
4 oz. low-fat hoop or farmers cheese
5 fertile eggs
1/2 c. non-fat milk
   1. Dice onion, garlic, and mushrooms; grate zucchini, carrots and cheese.
   2. Mix all ingredients and place into a slightly buttered 6" x 9" casserole.
   3. Beat egg and milk adding 1 tsp. dry mustard powder and 1/2 marjoram powder.
   4. Pour over casserole and bake in a pan of water at 375 degrees F. in a pre-heated oven. When done an inserted knife will come out clean.
   5. Allow to cool for 15 minutes. This is also an excellent cold dish.

Vegetable Chili Con Carne

   Chili Base
2 Large onion finely chopped
8 Large cloves garlic, minced
4 Teaspoons olive or canola oil
2 Pounds very lean ground beef (may use game meat,
Moose, Buffalo, Caribou, Elk, Venison, etc.)
2 28 ounce can tomato in puree
2 1/2 cups cooked kidney beans
2 Jalapeno peppers finely chopped or 2 cups of canned
greened chili peppers (diced)
2 Cups sliced carrots
2 Cups diced celery
2 Cups corn kernels (fresh or frozen)
   Seasoning
4 Tablespoons brown sugar
4 Tablespoons mild chili powder
1 Tablespoon ground cumin
1 Tablespoon of oregano leaves, crumbled
1 Teaspoon ground coriander
1/4 Teaspoon ground cloves
1/4 Teaspoon ground allspice
   1. In a large skillet or Dutch oven saute the onion and garlic in the oil until the vegetable are soften    2. Add the meat browning and stirring it, to break up the pieces. Drain off any fat that accumulates in the pan.
   3. Add the tomatoes, and all the seasoning. Heat the mixture until it is bubbling, reduce the heat, cover the pan and simmer for 30 minutes.
  4. Add the kidney beans, jalapeno pepper, green peppers, carrots, and celery. Simmer the chili covered about 20 minutes longer or until the carrots are soften. Add the corn kernel after 10 minutes.

Vegie Burgers

   Ingredients
1 c. Mung bean sprouts (finely cut)
3/4 c. Wheat germ
1/2 Grated jack cheese
1/4 c. Minced parsley
1 Egg
1 oz. Almonds (finely ground)
1 oz. Sunflower seeds (finely ground)
1 tsp. Oregano leaves
1/4 tsp. Vegetable herbs or kelp powder
5 Cloves garlic
1/2 c. Yogurt
5 Sprouted grain hamburger buns
   1. Dice up sprouts and mix with all the ingredients. Refrigerate for 4-6 hours so that the flavors will blend.
   2. Make into patties and pan fry, without any oil, in a Teflon or seasoned non-stick pan. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown.
   3. Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions. Use one tablespoon for each bun.
   As good tasting as any greasy hamburger, and so much better for and to your body. Makes 5 vegetable burger patties.

Tortilla and Squash Casserole

   Ingredients
1 doz. Corn tortillas
2 Yellow onions
4 Cloves garlic
2 Zucchini squash
1 Crook neck squash
1 tbsp. Virgin Olive oil
8 oz. Grated Jack cheese
16 oz. Red Chile sauce
   1. Cut old corn tortillas into 2" pieces.
   2. Dice onions, garlic and squash. Sauté with the tortillas.
   3. Grate cheese.
   4. Layer the tortilla mixture, sauce, and cheese in alternating layers. Cover the top with remaining cheese.
   5. Bake in 325 degree F. oven for 45 minutes.
   6. Allow to cool for 10 minutes.
   This dish is a popular Mexican peasant’s dish and is usually made with goat cheese. Makes 8 servings.

Tamale Pie

   Ingredients
I. 2 c. Cooked pinto beans
2 c. Cooked kidney beans
3 tbsp. Tomato paste
2 tbsp. Chile powder
II. 1 tbsp. Virgin olive oil
1/2 c. Onion (chopped)
3 Cloves garlic
1/2 Green pepper (diced)
1/4 c. Cilantro or parsley
1/4 c. Olives (sliced)
1/2 c. Fresh corn
1 lg. Stalk celery
III. 1 1/2 c. Corn meal
2 1/2 c. spring water
1/2 tsp. Chile powder
1 tsp. Light salt
   1. Combine dry beans and cook in spring water until tender. This will make approximately 4 cups of cooked beans.
   2. Saute group II and add to group I. Simmer slowly for 30 minutes.
   3. Stir group III and cook in a heavy skillet. Bring to a boil, stirring constantly and remove from the heat.
   4. Pour bean mixture into a deep baking dish (8x9); spread batter by spoonful on top of beans. Bake in a pre-heated oven at 350 degrees F. for 40 minutes.
   This can also be made with lean ground beef or lean ground pork.

Cheddar Cheese Soup

   Ingredients
3 cups milk
1 cup chicken broth
6 slices bacon, diced
1/4 cup finely diced red onion
1/4 cup finely diced celery
1/4 cup chopped scallion
3 Tablespoons all-purpose flour
2 cups shredded Canadian white cheddar cheese
1/2 teaspoon Tabasco sauce, or to taste
1/2 teaspoon Worcestershire sauce
12 teaspoon salt, or to taste
1/8 teaspoon freshly ground pepper, or to taste
   Snipped fresh chives or minced scallions for garnish.
   In a 2-quart saucepan, heat the milk and the chicken broth over medium-low heat. Meanwhile, in a 4 or 5 quart Dutch oven, cook the bacon, stirring, over medium heat for about 5 minutes, or until lightly browned. Add the red onion, celery, and scallion and cook, stirring, until the onion has softened, about 5 minutes. Add the flour and cook, stirring constantly, for 3 minutes. Remove the Dutch oven from the heat, add the heated milk mixture, and whisk until well blended. Return to the heat and cook, whisking constantly, until the mixture comes to a boil. Boil for 1 minute, or until thickened. Remove the Dutch oven from the heat and stir in the cheese, Tabasco sauce, salt, and pepper until the cheese is melted and the soup is smooth. Serve the soup hot, garnished with chives.

Stuffed Baked Potatoes with Vegetables and Cheese

   Ingredients
2 Medium Russet baking potatoes
1/2 Bunch fresh broccoli
1 Carrot
1 Zucchini squash
4 oz. Mushrooms
1/4 Red onion
2 lg. Cloves garlic
2 oz. Sharp cheddar cheese
   Spices and herbal salt to taste
This is a very simple and complete meal to prepare, is economical and full of nutrients.
1. Bake two Russet potatoes until you can squeeze the potato and it feels done.
2. Slice the potato in half (lengthwise) and scoop out the potato, leaving the skin intact.
3. Cook Broccoli and vegetables in 3 ounces of water until very tender.
4. Chop vegetables very fine and add to potatoes with remaining liquid.
5. Grate 2 ounces of low-fat cheese and mix into the potato mixture.
6. Stuff back into the potato skins and bake in 350 degree F. oven for 15-20 minutes or until the top starts to brown.
  Makes 4 large servings.

Stringbean and Mushroom Quiche

    Ingredients
   Filling
1/2 lb. Mushrooms
1/2 lb. String beans
3/4 c. Swiss cheese (grated)
2 oz. Almonds (slivered)
   Custard
1 c. Milk
1 Fertile egg + 2 yolks
   Crust
1 c. Milk
1 Cup Pastry Flour
1/4 cup Butter
Mix until you have a pie like crust
1. Cut fresh String Beans into one inch pieces, slice mushrooms and steam together with almonds for 4 minutes.
2. Mix custard of milk and eggs and add a pinch of light salt, cayenne, and nutmeg. Mix with vegetables and set aside.
3. If making crust less pour above ingredients into a baking dish and sprinkle with the cheese. Bake at 325 degrees F. for 35-40 minutes or until set.
4. Roll pie crust on a 9" pie pan and add filling. Bake at 375 degrees F. for 35-40 minutes, or until firm.

Salsa Mexican Kitchen Sauce

   Ingredients
4 Tomatoes
4 lg. Green chilies
1/2 Small Bell Pepper
4 Small green/yellow chilies
4 Cloves garlic (minced)
1/2 Bunch green onions
4 Sprigs cilantro
  This very basic salsa is made throughout Mexico as standard fare for all preparation of food. The common name is “salsa de la cocina” (kitchen sauce). What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A.
   1. Simply dice all ingredients and place in a bowl and allow to age for several hours. In Mexico it is accustomed to add some flat beer. It gives it a nice taste and helps preserve it. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. It keeps nicely for about 10 days. If you are going to keep it around longer add 1 tablespoon of virgin olive oil.

Tarragon Chicken with Cream

   4 servings
4 chicken whole legs or breasts
2 tablespoons coconut oil
Salt and pepper to taste
½ cup onions, chopped
½ cup dry white wine (optional), or water
1 ¼ cups chicken stock
1 tablespoon Dijon mustard
¼ cup raw, organic cream
3 tablespoons crème fraiche
1 tablespoon fresh tarragon, minced
   1. Heat the coconut oil in pan over medium high setting. Season the chicken with salt and pepper. When pan is hot, place chicken in pan. Let the chicken cook for 3 minutes on each side until chicken is brown and crusty. Remove from pan, cover, and set aside.
   2. Remove all but 1 teaspoon of fat from pan. Reduce heat to medium low. Add onions and cook for 2 minutes, add the wine or water and reduce until almost dry, about 3 minutes.
   3. Add the stock, mustard, cream and half the tarragon and mix well. Add chicken to the sauce, cover and cook until chicken is cooked through, about 15–20 minutes.
   4. When done, remove chicken and stir in creme fraiche. Put the chicken on a plate and pour sauce over top. Sprinkle with remaining tarragon.

Sweet and Spicy Chicken

   4 servings
2 pounds organic skinless, boneless chicken breasts or thighs
2 tablespoons olive oil
2 tablespoons raw butter
1 teaspoon chili powder
1 clove garlic, minced
⅓ cup orange juice
2 tablespoons lime juice
¼ cup white wine
Toasted sesame seeds
   1. In a medium saucepan, over medium heat, melt the butter and oil.
   2. Sprinkle the chicken with chili powder on both sides and add to pan.
   3. Cook the chicken for 1 minute on each side.
   4. Reduce the heat to medium, add the garlic, and stir for 1 minute.
   5. Add the orange juice, lime juice, and wine to chicken.
   6. Cook another 2–3 minutes, evenly on each side.
   7. Remove from pan and sprinkle with toasted sesame seeds.

American Flag Cake

   Boiled Icing
1 cup white sugar
1/3 cup water
1 tablespoon light corn syrup
1/8 teaspoon salt
2 egg whites
1 teaspoon vanilla extract
3 tablespoons confectioners sugar
   Combine sugar, water, corn syrup, and salt in a saucepan, stir until well blended. Boil slowly without stirring until mixture will spin a long thread when a little is dropped from a spoon (hold the spoon high above saucepan), or reaches 238F - 242F. In a large bowl, beat egg whites with a mixer until they are stiff, but still moist. Pour hot syrup slowly over egg whites while beating. Continue until mixture is very fluffy, and will hold its shape. Add vanilla, and beat until blended. If icing does not seem stiff enough, beat in 2 or 3 tablespoons confectioners sugar 1 tablespoon at a time until stiff enough to hold its shape. De-stem the strawberries and cut in half. Spread boiled icing on cake. In the top left hand corner of the iced cake, make a four inch tall by five inch wide rectangle with the blueberries. Lightly press the berries into the icing. Fill in the rectangle with remaining blueberries in rows. The white space in between will resemble stars. Place strawberries cut side down in rows going across horizontally. The bottom stripe is red, so start with that row. Be sure to press the berries lightly into the frosting.