Category: recipes

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Simply Delicious Spaghetti Sauce

I always thought that to make your own spaghetti sauce (and have it be good), you needed to know some deep cooking secret. I was thrilled to find out how simple it is. Here’s what I do:

1 can crushed tomatoes
1 tin tomato paste
1/2 green pepper, chopped
1 onion, chopped
4-5 large cloves garlic, chopped
splash of white wine
about 1 tsp each of basil, oregano, and thyme
1 tbsp honey/brown sugar/sucanat/stevia to taste
2 tbsp butter

  1. Saute the onion, green pepper, and garlic in olive oil a nice long 15 mins at least–till soft & sweet.
  2. Add everything except the butter and sweetener, if you are using them. Simmer at least 1 hour. Longer if you want. (you can use a crockpot if you want to walk away from it all day)
  3. Add sweetener and butter (the butter cuts the tanginess of the tomatoes), simmer another 15 mins or so. Taste & adjust seasonings.
  4. Serve over whole wheat pasta, top with freshly grated Parmesan cheese (if you use it), and serve it up with a nice big green salad. Enjoy!
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Chickpeas and Spinach

from The Occasional Vegetarian

1 pound fresh spinach, washed & stems removed. (I use a bag of frozen chopped)
3 garlic cloves, chopped
1 tbsp olive oil
1 cup chopped scallions, white & green parts (I’ve used onion or leek instead)
1 1/2 cups cooked chickpeas
1 tsp ground cumin
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 tsp lemon juice

  1. Steam the spinach until the leaves are wilted, 1-2 minutes. Drain.
  2. In a heavy-bottom saucepan, saute’ the garlic lightly in the oil, about 2 mins. Add the scallions and saute’ for 1 minute.
  3. Add the drained spinach, chickpeas, cumin, salt, and pepper, Stir, cover, and cook over low heat until the spinach and chickpeas are heated through, 2 to 3 minutes. Add the lemon juice, stir again. Add more salt and pepper, if needed. Serve hot.

I like to mix this in with some whole grained rice (about 1 1/2 cups) and some labana cheese (plain yogurt would work fine). I serve this with some good fresh bread and more labana and olive oil for dipping. I’ve added sauteed mushrooms in a few times and it was delicious.

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Food Combining and Stewed Crockpot Chicken with Vegetables

I love using my crock pot. I don’t do it very often, because it seems to work best for stewed type meat, and we only eat meat for dinner about once a week. ( I do also use it for soups and beans). But when Friday comes and I have SO much to do before our special family dinner that night, it really takes a load off my mind to make a one-dish-meal that I can start in the morning and forget about until dinner time.

It’s simple. And it simplifies. Something that I REALLY like.

I recently listened to this WellWithU radio show about proper food combining and why it’s important. I was reminded that meat & potatoes or grains is not a good combo. This I already knew; we don’t do it much and seem to tolerate it all right once in a while. But the important thing that I was reminded of was that couscous AND potatoes AND bread all in one meal would be TOO MUCH of the same type of thing in our bodies (even if it were properly combined). So, I made a change in the dinner I was preparing. I usually add potatoes to the stew, but realized that it would be much better to leave those out and fill up with more veggies instead.

Crock Pot Stewed Chicken

About 2 lbs chicken parts*. I’ve done it with wings, legs, thighs, whole bird cut up. Whatever.
1 large onion, chopped
3 carrots, sliced
4 celery stalks, sliced
Any other veggie that you have laying around and want to use up. I usually add cabbage or zucchini. This time I added 1/2 a bag of frozen green beans.
1 can crushed tomatoes
1 tin tomato paste
About 1/3 c white wine
A big pinch (approx 1 tsp) each of Basil, Oregano, Thyme
1 Bay leaf

Put everything in, turn it on, walk away, come back 8 hrs later to dinner. Serve over rice/couscous/quinoa (whole grain, of course)

*I recommend that you only consume animal meat that is certified organic and free to roam, with no antibiotics or hormones injected. And even then, do so sparingly. Accompanied by lots of veggies.

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Lentil and Potato Stew with Spiced Oil

This is one of our favorites. Lentils are about as nutritious and inexpensive as you can get, so those are two big pluses in my book. Make a double batch and stick half in the freezer for a ready made meal.

From The Occasional Vegetarian by Karen Lee

6 cups water
1 1/2 cups lentils
1 red or yellow bell pepper, cut into 1 inch squares
2 med potatoes, peeled or unpeeled, cubed
2 unpeeled carrots, cut into 1/3 inch rounds
1 large Spanish onion, cut into 1 inch pieces
2 celery stalks, cut into 1 inch pieces
1/4 cup soy sauce
1/2 tsp freshly ground black pepper
1 bay leaf

SPICED OIL
2 tbsp olive oil or butter
1 tsp ground ginger
1 tsp turmeric
1 tsp ground cumin

1. Combine the water, lentils, bellpepper, potatoes, carrots, onion, celery, soy sauce, pepper, and bay leaf in a large pot. Cover and bring to a boil; reduce the heat and simmer for 45 mins.

2. Meanwhile, warm the oil in a small saucepan over low heat, 1 to 2 minutes. Remove from the heat and add the ginger, turmeric and cumin. Stir and set aside.

3. When the stew is cooked, add the spiced oil. Season with salt and additional pepper, if needed. Remove the bay leaf. Serve hot.

I like to remove a little and puree it, then return it for a thickened stew.

This stew can be refrigerated for up to 3 days. I recommend doubling it and freezing half. Simple!

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Mexican Taco Casserole & Salsa Recipe


As a busy mom of five little ones, I’ll take any help I can get; anything that makes life a teeny bit simpler. Enter: The Casserole.

Casseroles can be assembled when convenient and baked later. They freeze well. We lived on soups and casseroles for a while I’d prepped ahead when baby#5 arrived.

And Mexican food….Love it. But once the little guy became 2 guys and then 3 guys (now 4) who all needed help assembling tacos, we knew something had to be done.

Time to combine the two. How to do it? Simple. Take all your ingredients, layer them in a casserole dish, and bake. It’s as easy as that.

Ex: salsa first (helps to prevent sticking), rice, salsa, beans or meat, cheese if you’re using it, another rice or beans layer, chopped onions & black olives, cracked corn chips w/cheese to brown on top. Serve with lettuce and tomato, guacamole, salsa & sour cream. Yum.

You can sneak veggies in there too. This time I sauteed onion&garlic with eggplant, carrots, and cabbage. Usually I add zucchini but I didn’t have any. You just make them taste “Mexican-y” with salsa, garlic, and lots of onions.

Make your own salsa cheap & easy w/canned crushed tomato, lemon juice, chopped fresh cilantro & chopped onion.

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Curried Pumpkin Soup


This is one of my favorite soups. It’s very rich, so I don’t make it very often. But the flavors of these ingredients combined are amazing. I first found the recipe here and it was an instant hit. I’ve made a few changes/substitutions, and as always, with soup, am not too specific with measurements. I’m attempting to measure so that I can write it down for you here.

1 large piece pumpkin (5 cups chopped)
2 large onions
3 cups chicken or vegetable stock
2 cans coconut milk (of course, fresh would be the best)
8 Tbsp molasses or 1 cup black rum (I’ve tried both; I prefer the molasses)
1 stick butter (you could substitute oil, I’m sure. I haven’t tried.)
Zest and juice of 2 large lemons (limes would be better)
1 Tbsp (approx) of curry powder
Kosher salt and pepper
2 bay leaves
1/3-1/2 white wine
*brown sugar — you can substitute a little extra molasses and honey. About 1/2 c or to taste.

You will need 2 pots.

1.Pot 1: Boil pumpkin chunks with stock, rum/molasses, and water if needed to cover until very soft.
2. Pot 2: Saute sliced onions in butter or oil until soft. Add coconut milk, lemon juice & zest, curry, honey, bay leaves. Simmer about 1/2 hr.
4. Combine all and blend or puree
5. Taste and adjust seasonings and thickness (you can add more water or stock or wine or…)

Soup is a very forgiving dish. You can really play around with ingredients and amounts; feel free to experiment! I don’t have any white wine today and am making it without it. Never think you can’t make something unless you have all of the exact ingredients.

Serve it up with some freshly baked french bread, a salad, and enjoy!

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Breadsticks/Baguette/Pizza Dough Recipe


This is my most versatile bread recipe. It came from my BreadBeckers cookbook. I use it for Pizza, Breadsticks, or French bread. Here it is:

1 1/4 c hot water
1/2 c milk (I use fresh almond milk) -makes lukewarm temp. when combined
2 Tbs. oil
1 Tbs. honey
2 tsp. instant yeast
4-5 cups freshly milled flour (here’s why)
2 tsp salt

Combine water, milk, yeast, oil, and honey. Add flour and salt. Stir until well mixed. Knead to make a smooth ball (about 5-10 mins by hand). Let rise until double. Turn dough onto a generously floured surface working with just enough flour to make the dough workable.

For Pizza Dough: Divide in half. Use rolling pin to roll to desired thickness; place on oiled pans for about 20 mins to rise. Bake 15 mins in preheated 400 F oven. Cool, add toppings at convinience, then bake again about 20-30 mins till done. (We use lots of toppings; it takes longer to dry out than it would with few toppings. Nobody likes soggy pizza!)

For French Baguette: Divide for 2 small, or leave together for 1 big loaf. I usually do one. Roll into a rectangle and then roll each side in tightly, tucking under the ends. Placed on greased pan. Let rise until double. Bake at 400F for about 30 mins. May glaze with slightly beaten egg white and sprinkle with poppy or sesame seeds the last 5 mins of baking.

For Breadsticks: Roll out onto oiled pans, and use a pizza cutter to cut into strips. Let rise about 20 mins, then bake at 400F about 15 mins. I like to sprinkle with oregano before final rise, and baste with butter as soon as they come out. I also add 1 tsp garlic powder to the dough if I want them garlicky. Yum.

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Whole Wheat Pancake Recipe

From my BreadBeckers cookbook.

3 cups freshly milled flour
1 tsp salt
1 tsp baking soda
2 1/2 tsp baking powder
1/3 c oil
4 eggs
3-4 cups buttermilk*

Mix together dry ingredients (or empty your homemade mix into a bowl). Add liquids. Stir just until mixed. Fry on hot oiled griddle or nonstick pan. Serve with fresh chopped fruit and real maple syrup or raw honey.

Sometimes we have some leftover breakfast oatmeal from another day; this can easily be mixed in to the pancake batter. Tastes good and eliminates waste!

*Anyplace I see buttermilk in a recipe, I substitute 1 cup milk (any kind; I use nut milk) + 1 tbsp vinegar. I know some like to avoid vinegar; I am not sure if lemon juice would work instead, but it might.

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Sick And Tired of Feeling Sick And Tired

No, I don’t get as much sleep as my body wants (although I am SO thankful that my baby sleeps through the night after some training her to do it). No, I don’t get much “real” exercise (unless you count chasing after little ones, carrying them and going up and down and up and down stairs all day). I wish I had the time to do better with those things. I’m sure I’d feel better if I did.

The one major impact on my health (and the health of my family, of course) that I can really influence without trying to find more time in the day is DIET.

Why is it so hard to eat right? Well, for many, it’s due to lack of knowledge. We are poorly educated about what we should eat. All we know is from how we were raised. I grew up eating meat of some kind for dinner almost every night. Once I was grown, I continued that habit; the meal just didn’t seem complete without it.

It was only in Chiropractic School that I learned to think much more logically about the body and how it works. To respect it as the marvelous machine that it is, and to trust its ability to heal and function properly, given the right conditions. I’ve continued to learn more since then.

One of the main things I’ve learned is that most, if not all, illness or sickness results from a toxic environment inside the body. Translation: there’s garbage in there. How it got in there is a topic for another day. Just trust me. The garbage needs to come out. And your body knows how to get it out, all on its own. Your body knows how to heal its sick cells, all on its own. It only needs you to not interfere.

One of the biggest way that we interfere with our body’s ability to heal is by taking the energy that it wants to use on that healing and forcing it to use it for something else. Like handling whatever we decide to put in (translation: food). Did you know that ONE THIRD of your body’s energy is used for digestion? Can you imagine if you were able to use that energy to heal instead?

The best way to enable your body to heal or detox thoroughly is by fasting. Dr. Jeff Hazim, a good friend of mine, has an excellent teaching on this. It is a free 1 hour video available at DetoxOrDie.com I highly recommend it.

But, fasting isn’t always practical.

There is something else you can do, not as good, but still excellent. Eat Live Foods (raw).

Imagine your body like a furnace, needing to burn something for fuel. You put the food in, light it, it burns, you go. But it needs to be dry. It needs to be chopped up. It needs kindling, it needs to be lit, maybe lighter fluid, fanned….you get the picture. If you put in a piece of meat or even cooked whole grains, your body needs to supply the necessary help to light it.

BUT….if you put in a LIVE piece of fruit, vegetable, nut, seed, etc, it’s like an all in one package. Those live enzymes contained in the live food have all you need-the starter fluid, the kindling, the lit match, everything. Your body gains without needing to spend.

Some people opt for an all raw food lifestyle. I believe this is the most healthful, but I am just not there yet. However, when I or any of my family members are not feeling well, we do eat only raw for a day or 2 or as long as we need to. It really does wonders.

Our 3 year old has been exhibiting symptoms indicating something going on in his body. We have decided that he needs to detox and are going to feed him an all raw diet for at least a few weeks. Today is day 3.

I’ve been looking around for raw food recipes. I came across this for granola. I am looking forward to trying this, since I always make granola for Saturday morning breakfast, and I didn’t know what I was going to make this week. I’m also going to start soaking my almonds before making the milk. They are much more nutritious after they’ve begun the sprouting process.

I’ll let you know how it goes. New challenges, new challenges. I must say I’m a little glad that I’m doing this for our little guy, because it’s forcing us to all eat more live foods. Something I’ve known that we’ve needed for a while, but just haven’t been finding the “extra” time needed to make that salad. So we’re all benefitting.
What’s something you can do this week to increase your live food consumption?

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Middle-Eastern Chickpea Soup

I love making soup. It’s an easy to make, filling, and inexpensive meal. And the variations are endless. I usually don’t follow a recipe for soup, but just take the ideas of the ingredients and then run with it. This is an exception. I tried this recipe and loved it so much that I don’t want to change a thing. Except that I switched from white rice as originally called for to whole grain. And since there are also chickpeas in the soup, you get a complete protein.

Add a salad and/or some fresh homemade bread, and you’ve got yourself a fantastic meal. Remember “The Soup That Eats Like A Meal”? Well, this one does. Only without the MSG and bad food combining.

The recipe was adapted from The Occasional Vegetarian by Karen Lee.

Middle-Eastern Chickpea Soup

1 cup chopped onion

1 Tbsp olive oil

1/2 c chopped carrots

1/2 c chopped celery

3 garlic cloves, minced

5 c vegetable stock or stock of your choice ( use my easy chicken broth, stored in frozen 1/2 cups)

2 tsp salt (I find this to be a little too much; try 1 tsp)

2 tsp cumin

1 tsp black pepper

1 bay leaf

1/3 c rice

1 16oz can chopped tomatoes

1 c cooked chickpeas

Garnish

lemon wedges

chopped fresh cilantro

grated parmesan cheese

  1. Saute onion in olive oil until softened, 3-4 minutes. Add the carrots and celery, and cook until soft, another 3-4 minutes. Add the garlic and saute until it begins to turn golden, 2-3 minutes.
  2. Add the stock and turn the heat to high.  Bring the soup to a simmer, then add the salt, cumin, pepper, bay leaf, rice, and parsley.
  3. Add the can of crushed tomatoes.
  4. When the soup returns to a simmer, turn the heat to low.  Cover and simmer for 30 minutes, stirring occasionally. Add the chickpeas and simmer an additional 30 minutes. Remove the bay leaf.
  5. Serve hot.  Garnish with lemon wedges, cilantro, and a sprinkling of cheese.

It’s REALLY good. And very easy to make. And filling. And has unique flavors….Can you tell that I really like this soup?

Tell me what you think of it!