| Recipes |
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Gazpacho
(presented by Robin Migalla, July 2005 meeting)
1 46 oz can tomato juice
1 cucumber
½ green pepper
1 small onion, finely chopped
2 stalks celery, finely chopped
3 diced tomatoes (or 1 28 oz can)
2 avocados, diced
1 Tbsp beef gelatin
3 Tbsp extra virgin olive oil
2 Tbsp apple cider vinegar
1 Tbsp dried oregano
Celtic Sea Salt to taste
Cayenne pepper to taste
Use a food processor to finely chop the cucumber, green pepper, onion, and celery. Combine all ingredients
together except for the gelatin, olive oil, vinegar, and spices. Sprinkle the gelatin over the top of the mixture and
wait until it gets completely saturated (about 5 minutes). Stir well then add the olive oil, vinegar, and spices. Chill
well (overnight is best).
No Flour Peanut Butter Chocolate Chip Cookies
(presented by Georgine Bosak at the September 2005 meeting)
1 cup peanut butter (crunchy or smooth)
1 cup brown sugar
1 egg
1 teaspoon baking soda
1 teaspoon vanilla
1 cup chocolate chips
Preheat oven to 350. Line baking sheets with parchment or silicone sheets.
Mix first five ingredients in a bowl. Add chips. Tablespoon scoops of dough. Bake 12 -14 minutes. Cool on a
rack. Cookies are soft until they have cooled. Remember they continue to cook on the baking sheet while they
cool, so do not over bake.
You can add other things besides chocolate chips. I have mixed in oatmeal, granola, toffee chips and nothing at
all.
Sautéed Kale & Onions
(presented by Robin Migalla at the September 2005 meeting)
1 bunch of fresh kale with any yellow or discolored leaves removed
1 large yellow onion—chopped
Juice of ½ a lemon
Olive oil
1 to 2 tablespoons butter
Wash and dry the kale leaves and remove the stems. Chop the kale into 2 to 3 inch pieces. Heat a large iron or
stainless steel skillet over a medium-high heat. Add enough olive oil to coat the bottom of the pan. Add the
onions and sauté until clear being careful not to burn them. Add the chopped kale to the pan and cook, stirring
frequently, until the kale has turned bright green. Next pour the lemon juice over the kale and cover the skillet
tightly. Stir occasionally for 15-20 minutes until the kale has turned a dark green. The longer the cooking time,
the more tender the kale will become. Just prior to serving, add the butter.
An alternate method is to sauté the onions separately and cook the kale in a pressure cooker. The pressure
cooker should be kept at 15 pounds per square inch pressure for at least 8 minutes. When the kale cooked, add
the sautéed onions, lemon, and butter and cook for a few more minutes allowing the ingredients to mingle with
one another.
Frozen Fruit Indulgence
(presented by Dana Kalombo at the July 2005 meeting.)
Bananas (peeled, cut into 1 inch pieces and frozen ahead of time)
Assorted frozen fruits of choice (berries and cherries work well)
All fruits to be included in the dessert should be frozen ahead of time, and brought out to thaw for about 10
minutes before creation of the dessert. Serving size and number of servings is determined by preference and
amount of fruit used, respectively, so plan accordingly.
Using a fruit juicer with a mincing attachment, insert the various fruits into the juicer in a somewhat alternating
order, trying to maintain a consistent mixed fruit output throughout the process. After all the fruits have been put
through the juicer, it is likely that different concentrations of fruit can be seen in the collection container; gently
mix. Can be re-frozen.
Persian Fruit Salad
(presented by Danielle Koprowski)
2 Apples
2 Oranges
2 Bananas
1 Cup Dates
1 Cup Dried Apricots
1 Cup Orange Juice
1 Cup dried Coconut or 1 Cup Chopped Almonds
Peel, core, & slice apples and oranges. Cut all fruit into chunks. Place in one bowl. Pour orange juice over all
fruit and mix gently. Garnish with coconut or almonds.
Kimchi (Korean Sauerkraut)
(Presented by Audrey Miller, from Nourishing Traditions p.94)
Napa cabbage, carrots, daikon radish, green onions, ginger, garlic, chili flakes, sea salt.
Sweet Potato Pumpkin Soup
(Presented by Robin Migalla, October 2005 meeting)
1 Tbs. Olive oil
1 cup chopped red onion
1 tsp. Ground ginger
½ tsp. Curry powder
¼ tsp. Ground Cumin
¼ tsp. Ground Nutmeg
2 garlic cloves, chopped
2 cups peeled, cubed sweet potatoes
2 cups chicken broth (homemade with chicken feet)
1 ½ cups water
2 small organic pie pumpkins
1 cup raw cream
milk to thin
Heat the olive oil in a large pot over medium-high heat. Add the onion and sauté for 3 minutes. Add the ginger,
curry, cumin, nutmeg, and garlic and cook for 1 minute. Stir in the sweet potato, chicken broth, water, and
pumpkin and bring to a boil. Reduce the heat and simmer for 15 to 20 minutes or until the sweet potato is soft,
stirring occasionally. Stir in the cream until heated through (don’t boil).
Rellenitos de Platano
(Presented by Dana Kalombo, October 2005 meeting)
6 plantains, peeled and broken into chunks
1 ½ cups sprouted black beans, cooked until tender
1 tablespoon raw honey
1 teaspoon salt
Coconut oil for frying
Place the plantains in water to cover in a large pot. Bring to a boil, then reduce heat and simmer until tender, 15
minutes. Drain and mash.
In a small saucepan over low heat, warm the beans. Stir in the honey and salt. Remove from heat.
To make the rellenitos, form a palm-sized amount of mashed plantains into a ball; flatten and place about a
teaspoon of the bean mixture in the middle; then mold the sides of the plantain around the beans, making an egg-
shaped ball.
Heat coconut oil in a large skillet. Fry rellenitos in oil until browned. Drain on paper towels.
Tangy Two-Rice Salad
(presented by Robin Migalla, November 2005 meeting)
¾ cups wild rice
3 cups chicken broth
1 cup water
½ cup instant brown rice
½ cup sliced green onion
3 cloves garlic, chopped
3 Tbsp olive oil
3 Tbsp lemon juice
2 Tbsp cider vinegar
¼ cup chopped fresh parsley
½ tsp salt
½ tsp ground black pepper
½ cup dried cranberries
½ cup chopped pecans
¼ cup chopped dried apricots
¼ cup raisins
Combine the wild rice, broth, and water in a medium saucepan. Cover and bring to a boil. Reduce the heat and
simmer, covered, for 35 minutes. Stir in brown rice, cover, and simmer for an additional 10 minutes or until rice is
tender and all the liquid has been absorbed.
While the rice is cooking, combine the green onions, garlic, olive oil, lemon juice, cider vinegar, parsley, salt, and
pepper in a small bowl, stirring until well mixed. When the rice is done, pour the mixture over it. Add the
remaining ingredients and stir with a fork. Serve warm or cold.
Pakistani Liver
(presented by Julia Thompson, January 2006 meeting)
2-3 onions
Chili powder
Cumin
Cardamom
Turmeric
Cloves
Yogurt
1.5 lbs liver
1-2 tomatoes
Fiesta Cole Slaw
(presented by Judy Branchi, January 2006 meeting)
1 head red cabbage, finely shredded
2 carrots shredded
1 ½ cups kale, finely chopped (measure after chopping)
1/3 cup plus 1 Tbsp raw unfiltered apple cider vinegar
1/3 cup olive oil
Stevia to taste
Celtic sea salt to taste
Freshly ground pepper to taste
Honey Macaroons (yields 2 ½ dozen)
(presented by Robin Migalla, January 2006 meeting)
¼ cup honey
1 egg, beaten
1 teaspoon vanilla
2 cups shredded coconut
1 cup walnuts, coarsely chopped
1 cup dates, pitted
2 tablespoons whole wheat flour
Preheat oven to 325°F. Combine honey, egg, and vanilla in medium bowl. Beat to blend. Stir in coconut and
nuts. Coat dates with flour in a small bowl. Add to mixture and stir to combine. Drop batter by tablespoonfuls
onto a greased baking sheet. Bake for 12 minutes or until slightly browned. Remove from sheet and cool on wire
racks.
Polish Bigos
(presented by Dorota Baginski, January 2006 meeting)
2 lbs sauerkraut
2 lbs cabbage (optional)
½ lb any pork meat OR more different types of meat the better
½ lb any smoked sausage
1/3 lb smoked bacon
5-6 dried mushrooms
1 can tomato paste
1 onion
1 Tbsp flour
1 cup red wine (optional)
Salt, pepper, sugar
Sauerkraut rinse for less sour effect or not, put into large pot and add one cup of boiling water, cook until soft.
Shred fresh cabbage and add to sauerkraut. Break dried mushrooms into pieces and add to the pot. Rinse pork
meat, salt and briefly pan fry in hot oil and add to the pot together with cubed smoked sausage, bacon, and other
types of meat. Stir.
Prepare gravy in a frying pan by frying onion in oil or butter, add flour and a little water. Add to the pot. The
gravy is optional.
Add tomato paste, salt, pepper, sugar to taste. Stir. Cook stirring occasionally, bigos becomes darker. Add wine
if desired. Cook slowly for at least 2 hours. Bigos becomes tastier after being reheated several times. Freezes
well.
Cabbage with Ogi (millet porridge)
(presented by Silvia Schrage, February 2006 meeting)
Cabbage sautéed in coconut oil, with nutritional yeast, fish oil, salt, pepper, and dill. The Ogi (African millet
porridge) is used as a cream sauce.
Baked Beef Tongue
(presented by Julia Thompson, February 2006 meeting)
1 tongue
1 onion
¼ cup vinegar
1 garlic clove
1 can tomato paste
¾ cup chopped olives
Chopped chili peppers (optional)
Salt to taste
Boil tongue for about 1 hour. Cool and skin. Chop into bite sized pieces. Marinate in coarsely chopped onion
and vinegar overnight or longer. Add garlic, tomato paste, chopped olives, salt, and optional chili peppers. Bake
at 325° for 1 hour (or until browned and bubbling).
Carrot Beet Sauerkraut Salad
(presented by Audrey Miller, February 2006 meeting)
Mix together lacto fermented lemon/dill/garlic sauerkraut, grated carrots, grated beets, olive oil, cardamom, and
pepper.
Sprouted Wheat Pumpkin Muffins
(presented by Dana Kalombo, February 2006 meeting)
2 cups pumpkin puree
3 eggs
1 ½ cup ground flax seeds
1 ½ cups succanat, honey, or any desired sweetener
4 cups sprouted wheat (run through juicer twice)
2 tsp baking soda
1 ½ tsp salt
1 tsp cinnamon
1 tsp nutmeg
½ tsp ground cloves
1/4 tsp ground ginger
½ cup chopped nuts
½ cup raisons
Preheat oven to 350°. Grease muffin pans. Mix all ingredients and pour into prepared pans. Bake for 20-30
minutes. Muffins are done when toothpick in center comes out clean.
Sprouted Wheat Waffles
(presented by Dana Kalombo, February 2006 meeting)
5 cups sprouted wheat
2 tbsp sugar, maple syrup, honey (whatever you prefer)
1 tbsp baking powder
1/2 tsp salt
4 eggs
6 tbsp oil
2 tsp vanilla
1 ½ cup (more or less) water/milk and/or yogurt until the batter is the desired consistency
Blend all ingredients in a blender if possible. Prepare waffles in a waffle iron. Yield about 10 waffles. Great for
Freezing and reheating in the toaster.
Buckwheat Apple Pancakes
(presented by Dorota Baginski, March 2006 meeting)
2/3 cup Buckwheat Pancake & Waffle Mix (Arrowhead Mills Organic)
1 egg
2 tsp oil
2 tsp honey
¾ cup organic milk
2 organic apples thinly sliced
(Or use your favorite pancake recipe and substitute buckwheat flour)
Stir all ingredients only until lumps disappear. Cook on lightly oiled griddle (I used organic coconut oil), flipping
when bubbles form on surface. Transfer to a plate lined with paper towel to remove excess oil. When slightly
cooled, sprinkle powdered sugar on top.
Crispy Sweetened Pecans
3-4 cups Crispy Pecans (recipe from Nourishing Traditions)
1 tsp Paprika
1 tsp Cumin
1 tsp Chili Powder
Salt to taste
¼ to ½ cup Maple Syrup
Sprinkle crispy pecans with paprika, cumin, chili powder, and salt. Pour maple syrup over them and bake until
syrup dried or bake for 30 minutes and let maple syrup dry.
Squash Pepper Bake
Bake layers of zucchini, yellow squash, green pepper, tomato (fresh in summer, canned in winter), and cheddar
cheese (easy on the cheese). Bake at 375 for 40-45 minutes.
Congolese Style Sprouted Black Beans
(presented by Dana Kalombo, March 2006 meeting)
Sprouted Black Beans
Water or broth to cover beans
1 small onion (chopped)
6 cloves garlic (minced)
½ can tomato paste
2 diced tomatoes or 1 can diced tomatoes
5 bay leaves
Salt
Cayenne pepper to taste
Smoked turkey or ham to add flavor (optional)
In a large pot, Cover Sprouted black beans with water or broth and bring to a boil over medium-high heat. Boil
until beans are tender.
In a separate pan, Sautee onion, garlic, and bay leaves in a little oil until onions cook clear. Add tomato paste
and fresh or canned tomato and cook for a couple minutes to release flavors. Add this mixture to the cooked
beans, season with salt and cayenne pepper and simmer for at least 20 minutes.
Serve over rice or millet.
Mexican Style Beans and Rice
(presented by Geri, March 2006 meeting)
1 ½ cups brown Rice Basmati cooked
1 cup chicken stock
1 cup water
1 can organic fire roasted tomato puree
1 cup hand parched wild rice
1 cup chicken stock
1 can fire roasted tomato puree
2 cups water
2 cans organic black beans
2 jars Trader Joe’s double Roasted Salsa
Cumin to taste (optional)
Minced fresh garlic (optional)
Cook rice in chicken stock, water, and tomato puree. Combine all ingredients.
Serve as a main dish with shredded cheddar and/or mashed avocado/guacamole and/or sour cream. OR serve
as a side dish for baked chicken, hamburger, fish, or ham.
Dandelion Salad
(presented by Geri, April 2006 Meeting)
Fresh Dandelion
Thinly sliced Red Onion
Optional Tomatoes
Optional Bacon Pieces
Balsamic Dressing:
1 Cup Olive Oil
5 Tbsp Balsamic Vinegar
Salt & Basil to taste
Pinch of Stevia (optional)
Cooked Apples
(Presented by Robin Migalla, April 2006 meeting)
Peel, core, and slice into wedges 12-15 apples.
Melt a tablespoon of butter in a 2-quart sauce pan with a lid, add the apples and season with cinnamon, allspice,
clove, and ginger. Add a little salt and about a tablespoon of maple syrup.
Cook with the lid on over medium heat until soft.
Salsa Verde
Mildly roasted tomatillos
Cilantro
Jalapeño peppers
Onions
Whey
Salt
Blend, let sit in airtight container on counter for 3 days, then refrigerate for up to 2 months.
Left-Over Kish
Soaked sourdough bread – liquid squeezed out
1-2 eggs
Green, red or any other color pepper, chopped
Spinach (optional)
Fresh basil, chopped (to taste)
Salt
Pepper
Shredded cheese
Mix all ingredients (except cheese) and fill a pie plate. Top with shredded cheese. Bake 20-25 min. at 375°.
Eggs Stuffed with Caviar
6 hard-cooked eggs, peeled & halved lengthwise
¼ cup crème fraiche or sour cream
3 Tbsp fresh chives
2 Tbsp fresh lemon juice
Pinch of salt
4 oz. salmon caviar (or roe)
Lettuce leaves, for garnish
Parsley sprigs, for garnish
Remove yolks from eggs, place in a bowl and mash with a fork. Add crème fraiche or sour cream, chives, lemon
juice and salt to yolks. Mix well. Spoon yolk mixture back into the whites and top with a teaspoon of salmon
caviar. Refrigerate and serve.
Hungarian Easter Cheese
2 dozen eggs
½ tsp salt
1 tsp vanilla extract
2 qt milk
Beat eggs, salt, sugar and vanilla together in a large bowl. Heat the milk slowly in a large saucepan. Add the egg
mixture and stir well. Cook until the cheese comes together in a ball (10-30 min). Line a colander with a
cheesecloth and drain cheese for 2 hours. Mold curds into a bowl and refrigerate.
Smoothie
Homemade raw milk yogurt
Local raw honey
Papaya
Pineapple
Mango
Banana
Place all ingredients in a blender and blend until smooth.
Coleslaw
Napa cabbage, shredded
Olive oil
Vinegar
Mustard
Mix olive oil, vinegar and mustard in proper proportions to make a vinaigrette. Drizzle over cabbage.
Cold Sour (Cultured) Milk Shake
Kefir and/or yoghurt
Cucumber, chopped or grated
Dill, chopped
Beets, cooked with or without leaves and thinly diced or grated
(Or canned beets or beet concentrate)
Salt and Pepper
Stir all ingredients together.
Bread and Butter Pickles
(From Eat Fat, Lose Fat by Dr. Mary Enig & Sally Fallon)
7 cups thinly sliced pickling cucumbers or gherkins
1 cup thinly sliced mild onion
1 cup fresh lemon juice
1/3 cup homemade whey
1 cup honey or maple syrup
3 Tbsp sea salt
1-2 Tbsp whole celery seeds
2 tsp turmeric
1 Tbsp yellow mustard seeds
In a large bowl, mix cucumbers with onion and place in 2 quart-sized wide-mouthed mason jars, pressing down
lightly with a pounder or meat hammer. Combine remaining ingredients and pour over cucumbers, adding more
water if necessary to cover. Keep the top of the liquid 1 inch below the top of the jar. Cover tightly and keep at
room temperature for about 2 days before transferring to the refrigerator.
Cilantro Salsa
(From Eat Fat, Lose Fat)
28-ounce can organic whole peeled tomatoes, liquid drained off
¼ large onion, coarsely chopped
2 cloves garlic, coarsely chopped
1 serrano chile, seeded and coarsely chopped
1 tsp sea salt
½ tsp dried oregano
Juice of 1 lemon or 2 limes
¼ cup homemade whey
1 large bunch fresh cilantro, coarsely chopped
Place all ingredients except cilantro in a food processor and process until smooth. Stir in cilantro. Place in a
quart-sized, widemouth mason jar. The top of the vegetables should be at least 1 inch below the top of the jar.
Cover tightly and keep at room temperature for about 3 days before transferring to the refrigerator.
Mushroom-Walnut Rice
1 ½ cups vegetable or chicken broth
1 8-ounce package sliced mushrooms sautéed in butter
1 Tbsp garlic powder or fresh garlic, to taste
1 tsp dried thyme
½ cup brown rice (soaked 6-8 hours in water and whey or lemon juice)
1 Tbsp. butter, olive oil or coconut oil
Combine the broth, mushrooms, garlic and thyme in a medium saucepan. Bring to a boil, stir in the rice, reduce
the heat, and cover. Simmer for until the rice is cooked through. Remove from heat.
Energy Bars
1 cup rolled oats
1 cup crunchy whole grain cereal (e.g. Ezekiel brand)
¼ cup whole sesame seeds
1 cup chocolate chips or carob pieces
1 ½ cup dried apricots or dried dates or dried cranberries, chopped into fine pieces
1 cup raisins (soaked for 4 hours in filtered water and drained)
1 cup raw wheat germ
1 Tbsp butter
1 cup brown rice syrup
1 cup peanut butter, almond butter or any other nut butter
2 tsp cinnamon
Grease a 9” X 13” pan and set aside.
Toast the rolled oats, cereal and sesame seeds in a 350° oven for a bout 10 minutes, stirring after 5 minutes (do
not let them brown). Move mixture to a larger mixing bowl. Add chopped dried fruit, raisings, wheat germ and
chocolate chips. Separate the dried fruit so they don’t stick together and mix all ingredients thoroughly.
In a saucepan over medium heat, melt butter and add brown rice syrup, stirring until bubbly. Mix in the peanut
butter and cinnamon. Quickly, pour contents of the saucepan over dry ingredients, quickly mix together and
transfer to the greased pan. Pat the mixture down and mold it to fill the pan. Refrigerate at least 4 hours. Cut
into bars.
Chicken Salad
2 large chicken breasts (cooked and diced)
4-6 celery stalks, diced
3 apples, diced
½ cup crispy pecans, chopped
½ cup dried cranberries
Salt and pepper, to taste
Approximately 1 cup homemade mayonnaise.
Mix all ingredients together.
Butternut Squash Bread
4 eggs
2 cups raw sugar (e.g. rapadura)
1 cup Mary’s Oil Blend
2 cups skinned, seeded, baked fresh butternut squash
2 cup whole-wheat flour
2 tsp aluminum-free baking powder
1 tsp baking soda
½ tsp sea salt
2 tsp cinnamon
½ tsp ginger
¼ tsp cloves
1 cup chopped walnuts
1 cup raisins
Heat oven to 350°. Grease the bottom and sides of two loaf pans. Line loaf pans with parchment paper. Beat
eggs, sugar, oil, and pumpkin until smooth. Stir in flour, baking powder, baking soda, salt, cinnamon, ginger, and
cloves. Add walnuts and raisins and stir just until blended. Bake for 1 hour or until a knife inserted in the center
comes out clean.
Pumpkin Pie
3 eggs, slightly beaten
1 ½ cups skinned, seeded and baked fresh pumpkin
¾ cup raw sugar
½ tsp sea salt
1 tsp cinnamon
½ tsp ginger
¼ tsp cloves
1 2/3 cups raw milk
9” pie shell (recipe follows)
Mix filling together and pour into shell. Bake at 425° for 15 minutes. Reduce to 350° and bake for 45 more
minutes or until a knife inserted in the center comes out clean.
Serve with whipped cream (recipe follows)
Pie Crust
1 ½ whole wheat pastry flour
½ tsp sea salt
½ cup lard, butter or tallow
4 oz. very cold water
Mix together and pat into 9” pie pan.
Whipped Cream
1 cup raw cream
1 Tbsp beet sugar
Whip until fluffy.
Apple Cobbler
4 apples, 3 slices thin, 1 chopped
1/2 c raisins (soaked 2-4 hours)
1 tsp cinnamon
1/2 tsp lemon juice
1 tsp nutmeg
1/2 tsp Celtic sea salt
2 c pecans
1 c pitted dates
In a high speed blender, blend 1 chopped apple, soaked raisins, cinnamon, lemon juice, nutmeg, and Celtic sea
salt until smooth. Pour sauce over thinly sliced apples and toss well. Continue by spreading an even layer of the
apple mixture in a medium sized lasagna pan, set aside. Next, in a food processor pulse the pecans until finely
ground, then add the dates and continue to grind until evenly mixed. Crumble and even layer of pecan mixture
over apples. Dehydrate the whole pan at 110 degrees for 2-4 hours. Delicious served warm with coconut cream.
Other variations can be made with peaches or pears. It's also good without dehydrating but left to set a few
hours. Adding some unsoaked raisins in the apple mixture is also good.
Cabbage Soup
Chicken broth
Olive oil
Ground pork bratwurst
Coursely chopped onions
Finely chopped carrots
Chopped celery
Crushed garlic
Shredded cabbage
Celtic sea salt
Black pepper
Brown the ground bratwurst in the soup pot over medium-high heat. Remove and set aside. Add olive oil to pot
and scrape the pan drippings. Add onion, celery, carrots, and garlic. Saute for 5 minutes. Add cabbage and
saute another 3 minutes. Add bratwurst back in, add stock, and salt and pepper to taste.
Honey Oatmeal Cookies
1 cup honey
1 egg
3/4 cup butter
1/2 cup water
2 tbsp. whey
3 cups rolled oats
1 cup whole wheat flour
1 cup coconut flour
1/2 teaspoon baking soda
1/2 teaspoon Celtic sea salt
raisins (optional)
chopped walnuts (optional)
Preheat oven to 350 degrees F (175 degrees C).
Beat together shortening, honey, egg, water, and vanilla until creamy. Add combined dry ingredients; mix well.
Add raisins and walnuts (if desired). Add whey. Add water if dough seems too dry and crumbly. Let stand
overnight. Drop by rounded teaspoonfuls onto greased cookie sheet. Bake at 350 degrees F (175 degrees C) for
12 to 15 minutes.
Spicy Kidney Bean Fiesta Salad
Chicken Stock
Kidney Beans (soaked until nearly sprouted (about 4 days)
Brown Rice
Red, Yellow, and Green Peppers
Sweet Corn
Onion
Green Onion
Parsley
Grated raw milk jack cheese
Sour cream
Cumin
Garlic Powder
Chili Powder
Celtic Sea Salt
Cayenne Pepper
Cook the kidney beans in chicken stock. Cook the brown rice in chicken stock. Chop vegetables, and combine
with beans, rice, cheese, sour cream, and spices. It's best when prepared one day prior to serving.
White Bean Dip
Chicken stock
Northern or Navy beans (soaked)
Olive oil
1 clove garlic
lemon juice
Fresh parsley
Celtic sea salt to taste
Cook the beans in chicken stock. Puree beans with the remaining ingredients in a food processor. Great served
with carrot, celery, and green onion sticks
(presented by Robin Migalla, July 2005 meeting)
1 46 oz can tomato juice
1 cucumber
½ green pepper
1 small onion, finely chopped
2 stalks celery, finely chopped
3 diced tomatoes (or 1 28 oz can)
2 avocados, diced
1 Tbsp beef gelatin
3 Tbsp extra virgin olive oil
2 Tbsp apple cider vinegar
1 Tbsp dried oregano
Celtic Sea Salt to taste
Cayenne pepper to taste
Use a food processor to finely chop the cucumber, green pepper, onion, and celery. Combine all ingredients
together except for the gelatin, olive oil, vinegar, and spices. Sprinkle the gelatin over the top of the mixture and
wait until it gets completely saturated (about 5 minutes). Stir well then add the olive oil, vinegar, and spices. Chill
well (overnight is best).
No Flour Peanut Butter Chocolate Chip Cookies
(presented by Georgine Bosak at the September 2005 meeting)
1 cup peanut butter (crunchy or smooth)
1 cup brown sugar
1 egg
1 teaspoon baking soda
1 teaspoon vanilla
1 cup chocolate chips
Preheat oven to 350. Line baking sheets with parchment or silicone sheets.
Mix first five ingredients in a bowl. Add chips. Tablespoon scoops of dough. Bake 12 -14 minutes. Cool on a
rack. Cookies are soft until they have cooled. Remember they continue to cook on the baking sheet while they
cool, so do not over bake.
You can add other things besides chocolate chips. I have mixed in oatmeal, granola, toffee chips and nothing at
all.
Sautéed Kale & Onions
(presented by Robin Migalla at the September 2005 meeting)
1 bunch of fresh kale with any yellow or discolored leaves removed
1 large yellow onion—chopped
Juice of ½ a lemon
Olive oil
1 to 2 tablespoons butter
Wash and dry the kale leaves and remove the stems. Chop the kale into 2 to 3 inch pieces. Heat a large iron or
stainless steel skillet over a medium-high heat. Add enough olive oil to coat the bottom of the pan. Add the
onions and sauté until clear being careful not to burn them. Add the chopped kale to the pan and cook, stirring
frequently, until the kale has turned bright green. Next pour the lemon juice over the kale and cover the skillet
tightly. Stir occasionally for 15-20 minutes until the kale has turned a dark green. The longer the cooking time,
the more tender the kale will become. Just prior to serving, add the butter.
An alternate method is to sauté the onions separately and cook the kale in a pressure cooker. The pressure
cooker should be kept at 15 pounds per square inch pressure for at least 8 minutes. When the kale cooked, add
the sautéed onions, lemon, and butter and cook for a few more minutes allowing the ingredients to mingle with
one another.
Frozen Fruit Indulgence
(presented by Dana Kalombo at the July 2005 meeting.)
Bananas (peeled, cut into 1 inch pieces and frozen ahead of time)
Assorted frozen fruits of choice (berries and cherries work well)
All fruits to be included in the dessert should be frozen ahead of time, and brought out to thaw for about 10
minutes before creation of the dessert. Serving size and number of servings is determined by preference and
amount of fruit used, respectively, so plan accordingly.
Using a fruit juicer with a mincing attachment, insert the various fruits into the juicer in a somewhat alternating
order, trying to maintain a consistent mixed fruit output throughout the process. After all the fruits have been put
through the juicer, it is likely that different concentrations of fruit can be seen in the collection container; gently
mix. Can be re-frozen.
Persian Fruit Salad
(presented by Danielle Koprowski)
2 Apples
2 Oranges
2 Bananas
1 Cup Dates
1 Cup Dried Apricots
1 Cup Orange Juice
1 Cup dried Coconut or 1 Cup Chopped Almonds
Peel, core, & slice apples and oranges. Cut all fruit into chunks. Place in one bowl. Pour orange juice over all
fruit and mix gently. Garnish with coconut or almonds.
Kimchi (Korean Sauerkraut)
(Presented by Audrey Miller, from Nourishing Traditions p.94)
Napa cabbage, carrots, daikon radish, green onions, ginger, garlic, chili flakes, sea salt.
Sweet Potato Pumpkin Soup
(Presented by Robin Migalla, October 2005 meeting)
1 Tbs. Olive oil
1 cup chopped red onion
1 tsp. Ground ginger
½ tsp. Curry powder
¼ tsp. Ground Cumin
¼ tsp. Ground Nutmeg
2 garlic cloves, chopped
2 cups peeled, cubed sweet potatoes
2 cups chicken broth (homemade with chicken feet)
1 ½ cups water
2 small organic pie pumpkins
1 cup raw cream
milk to thin
Heat the olive oil in a large pot over medium-high heat. Add the onion and sauté for 3 minutes. Add the ginger,
curry, cumin, nutmeg, and garlic and cook for 1 minute. Stir in the sweet potato, chicken broth, water, and
pumpkin and bring to a boil. Reduce the heat and simmer for 15 to 20 minutes or until the sweet potato is soft,
stirring occasionally. Stir in the cream until heated through (don’t boil).
Rellenitos de Platano
(Presented by Dana Kalombo, October 2005 meeting)
6 plantains, peeled and broken into chunks
1 ½ cups sprouted black beans, cooked until tender
1 tablespoon raw honey
1 teaspoon salt
Coconut oil for frying
Place the plantains in water to cover in a large pot. Bring to a boil, then reduce heat and simmer until tender, 15
minutes. Drain and mash.
In a small saucepan over low heat, warm the beans. Stir in the honey and salt. Remove from heat.
To make the rellenitos, form a palm-sized amount of mashed plantains into a ball; flatten and place about a
teaspoon of the bean mixture in the middle; then mold the sides of the plantain around the beans, making an egg-
shaped ball.
Heat coconut oil in a large skillet. Fry rellenitos in oil until browned. Drain on paper towels.
Tangy Two-Rice Salad
(presented by Robin Migalla, November 2005 meeting)
¾ cups wild rice
3 cups chicken broth
1 cup water
½ cup instant brown rice
½ cup sliced green onion
3 cloves garlic, chopped
3 Tbsp olive oil
3 Tbsp lemon juice
2 Tbsp cider vinegar
¼ cup chopped fresh parsley
½ tsp salt
½ tsp ground black pepper
½ cup dried cranberries
½ cup chopped pecans
¼ cup chopped dried apricots
¼ cup raisins
Combine the wild rice, broth, and water in a medium saucepan. Cover and bring to a boil. Reduce the heat and
simmer, covered, for 35 minutes. Stir in brown rice, cover, and simmer for an additional 10 minutes or until rice is
tender and all the liquid has been absorbed.
While the rice is cooking, combine the green onions, garlic, olive oil, lemon juice, cider vinegar, parsley, salt, and
pepper in a small bowl, stirring until well mixed. When the rice is done, pour the mixture over it. Add the
remaining ingredients and stir with a fork. Serve warm or cold.
Pakistani Liver
(presented by Julia Thompson, January 2006 meeting)
2-3 onions
Chili powder
Cumin
Cardamom
Turmeric
Cloves
Yogurt
1.5 lbs liver
1-2 tomatoes
Fiesta Cole Slaw
(presented by Judy Branchi, January 2006 meeting)
1 head red cabbage, finely shredded
2 carrots shredded
1 ½ cups kale, finely chopped (measure after chopping)
1/3 cup plus 1 Tbsp raw unfiltered apple cider vinegar
1/3 cup olive oil
Stevia to taste
Celtic sea salt to taste
Freshly ground pepper to taste
Honey Macaroons (yields 2 ½ dozen)
(presented by Robin Migalla, January 2006 meeting)
¼ cup honey
1 egg, beaten
1 teaspoon vanilla
2 cups shredded coconut
1 cup walnuts, coarsely chopped
1 cup dates, pitted
2 tablespoons whole wheat flour
Preheat oven to 325°F. Combine honey, egg, and vanilla in medium bowl. Beat to blend. Stir in coconut and
nuts. Coat dates with flour in a small bowl. Add to mixture and stir to combine. Drop batter by tablespoonfuls
onto a greased baking sheet. Bake for 12 minutes or until slightly browned. Remove from sheet and cool on wire
racks.
Polish Bigos
(presented by Dorota Baginski, January 2006 meeting)
2 lbs sauerkraut
2 lbs cabbage (optional)
½ lb any pork meat OR more different types of meat the better
½ lb any smoked sausage
1/3 lb smoked bacon
5-6 dried mushrooms
1 can tomato paste
1 onion
1 Tbsp flour
1 cup red wine (optional)
Salt, pepper, sugar
Sauerkraut rinse for less sour effect or not, put into large pot and add one cup of boiling water, cook until soft.
Shred fresh cabbage and add to sauerkraut. Break dried mushrooms into pieces and add to the pot. Rinse pork
meat, salt and briefly pan fry in hot oil and add to the pot together with cubed smoked sausage, bacon, and other
types of meat. Stir.
Prepare gravy in a frying pan by frying onion in oil or butter, add flour and a little water. Add to the pot. The
gravy is optional.
Add tomato paste, salt, pepper, sugar to taste. Stir. Cook stirring occasionally, bigos becomes darker. Add wine
if desired. Cook slowly for at least 2 hours. Bigos becomes tastier after being reheated several times. Freezes
well.
Cabbage with Ogi (millet porridge)
(presented by Silvia Schrage, February 2006 meeting)
Cabbage sautéed in coconut oil, with nutritional yeast, fish oil, salt, pepper, and dill. The Ogi (African millet
porridge) is used as a cream sauce.
Baked Beef Tongue
(presented by Julia Thompson, February 2006 meeting)
1 tongue
1 onion
¼ cup vinegar
1 garlic clove
1 can tomato paste
¾ cup chopped olives
Chopped chili peppers (optional)
Salt to taste
Boil tongue for about 1 hour. Cool and skin. Chop into bite sized pieces. Marinate in coarsely chopped onion
and vinegar overnight or longer. Add garlic, tomato paste, chopped olives, salt, and optional chili peppers. Bake
at 325° for 1 hour (or until browned and bubbling).
Carrot Beet Sauerkraut Salad
(presented by Audrey Miller, February 2006 meeting)
Mix together lacto fermented lemon/dill/garlic sauerkraut, grated carrots, grated beets, olive oil, cardamom, and
pepper.
Sprouted Wheat Pumpkin Muffins
(presented by Dana Kalombo, February 2006 meeting)
2 cups pumpkin puree
3 eggs
1 ½ cup ground flax seeds
1 ½ cups succanat, honey, or any desired sweetener
4 cups sprouted wheat (run through juicer twice)
2 tsp baking soda
1 ½ tsp salt
1 tsp cinnamon
1 tsp nutmeg
½ tsp ground cloves
1/4 tsp ground ginger
½ cup chopped nuts
½ cup raisons
Preheat oven to 350°. Grease muffin pans. Mix all ingredients and pour into prepared pans. Bake for 20-30
minutes. Muffins are done when toothpick in center comes out clean.
Sprouted Wheat Waffles
(presented by Dana Kalombo, February 2006 meeting)
5 cups sprouted wheat
2 tbsp sugar, maple syrup, honey (whatever you prefer)
1 tbsp baking powder
1/2 tsp salt
4 eggs
6 tbsp oil
2 tsp vanilla
1 ½ cup (more or less) water/milk and/or yogurt until the batter is the desired consistency
Blend all ingredients in a blender if possible. Prepare waffles in a waffle iron. Yield about 10 waffles. Great for
Freezing and reheating in the toaster.
Buckwheat Apple Pancakes
(presented by Dorota Baginski, March 2006 meeting)
2/3 cup Buckwheat Pancake & Waffle Mix (Arrowhead Mills Organic)
1 egg
2 tsp oil
2 tsp honey
¾ cup organic milk
2 organic apples thinly sliced
(Or use your favorite pancake recipe and substitute buckwheat flour)
Stir all ingredients only until lumps disappear. Cook on lightly oiled griddle (I used organic coconut oil), flipping
when bubbles form on surface. Transfer to a plate lined with paper towel to remove excess oil. When slightly
cooled, sprinkle powdered sugar on top.
Crispy Sweetened Pecans
3-4 cups Crispy Pecans (recipe from Nourishing Traditions)
1 tsp Paprika
1 tsp Cumin
1 tsp Chili Powder
Salt to taste
¼ to ½ cup Maple Syrup
Sprinkle crispy pecans with paprika, cumin, chili powder, and salt. Pour maple syrup over them and bake until
syrup dried or bake for 30 minutes and let maple syrup dry.
Squash Pepper Bake
Bake layers of zucchini, yellow squash, green pepper, tomato (fresh in summer, canned in winter), and cheddar
cheese (easy on the cheese). Bake at 375 for 40-45 minutes.
Congolese Style Sprouted Black Beans
(presented by Dana Kalombo, March 2006 meeting)
Sprouted Black Beans
Water or broth to cover beans
1 small onion (chopped)
6 cloves garlic (minced)
½ can tomato paste
2 diced tomatoes or 1 can diced tomatoes
5 bay leaves
Salt
Cayenne pepper to taste
Smoked turkey or ham to add flavor (optional)
In a large pot, Cover Sprouted black beans with water or broth and bring to a boil over medium-high heat. Boil
until beans are tender.
In a separate pan, Sautee onion, garlic, and bay leaves in a little oil until onions cook clear. Add tomato paste
and fresh or canned tomato and cook for a couple minutes to release flavors. Add this mixture to the cooked
beans, season with salt and cayenne pepper and simmer for at least 20 minutes.
Serve over rice or millet.
Mexican Style Beans and Rice
(presented by Geri, March 2006 meeting)
1 ½ cups brown Rice Basmati cooked
1 cup chicken stock
1 cup water
1 can organic fire roasted tomato puree
1 cup hand parched wild rice
1 cup chicken stock
1 can fire roasted tomato puree
2 cups water
2 cans organic black beans
2 jars Trader Joe’s double Roasted Salsa
Cumin to taste (optional)
Minced fresh garlic (optional)
Cook rice in chicken stock, water, and tomato puree. Combine all ingredients.
Serve as a main dish with shredded cheddar and/or mashed avocado/guacamole and/or sour cream. OR serve
as a side dish for baked chicken, hamburger, fish, or ham.
Dandelion Salad
(presented by Geri, April 2006 Meeting)
Fresh Dandelion
Thinly sliced Red Onion
Optional Tomatoes
Optional Bacon Pieces
Balsamic Dressing:
1 Cup Olive Oil
5 Tbsp Balsamic Vinegar
Salt & Basil to taste
Pinch of Stevia (optional)
Cooked Apples
(Presented by Robin Migalla, April 2006 meeting)
Peel, core, and slice into wedges 12-15 apples.
Melt a tablespoon of butter in a 2-quart sauce pan with a lid, add the apples and season with cinnamon, allspice,
clove, and ginger. Add a little salt and about a tablespoon of maple syrup.
Cook with the lid on over medium heat until soft.
Salsa Verde
Mildly roasted tomatillos
Cilantro
Jalapeño peppers
Onions
Whey
Salt
Blend, let sit in airtight container on counter for 3 days, then refrigerate for up to 2 months.
Left-Over Kish
Soaked sourdough bread – liquid squeezed out
1-2 eggs
Green, red or any other color pepper, chopped
Spinach (optional)
Fresh basil, chopped (to taste)
Salt
Pepper
Shredded cheese
Mix all ingredients (except cheese) and fill a pie plate. Top with shredded cheese. Bake 20-25 min. at 375°.
Eggs Stuffed with Caviar
6 hard-cooked eggs, peeled & halved lengthwise
¼ cup crème fraiche or sour cream
3 Tbsp fresh chives
2 Tbsp fresh lemon juice
Pinch of salt
4 oz. salmon caviar (or roe)
Lettuce leaves, for garnish
Parsley sprigs, for garnish
Remove yolks from eggs, place in a bowl and mash with a fork. Add crème fraiche or sour cream, chives, lemon
juice and salt to yolks. Mix well. Spoon yolk mixture back into the whites and top with a teaspoon of salmon
caviar. Refrigerate and serve.
Hungarian Easter Cheese
2 dozen eggs
½ tsp salt
1 tsp vanilla extract
2 qt milk
Beat eggs, salt, sugar and vanilla together in a large bowl. Heat the milk slowly in a large saucepan. Add the egg
mixture and stir well. Cook until the cheese comes together in a ball (10-30 min). Line a colander with a
cheesecloth and drain cheese for 2 hours. Mold curds into a bowl and refrigerate.
Smoothie
Homemade raw milk yogurt
Local raw honey
Papaya
Pineapple
Mango
Banana
Place all ingredients in a blender and blend until smooth.
Coleslaw
Napa cabbage, shredded
Olive oil
Vinegar
Mustard
Mix olive oil, vinegar and mustard in proper proportions to make a vinaigrette. Drizzle over cabbage.
Cold Sour (Cultured) Milk Shake
Kefir and/or yoghurt
Cucumber, chopped or grated
Dill, chopped
Beets, cooked with or without leaves and thinly diced or grated
(Or canned beets or beet concentrate)
Salt and Pepper
Stir all ingredients together.
Bread and Butter Pickles
(From Eat Fat, Lose Fat by Dr. Mary Enig & Sally Fallon)
7 cups thinly sliced pickling cucumbers or gherkins
1 cup thinly sliced mild onion
1 cup fresh lemon juice
1/3 cup homemade whey
1 cup honey or maple syrup
3 Tbsp sea salt
1-2 Tbsp whole celery seeds
2 tsp turmeric
1 Tbsp yellow mustard seeds
In a large bowl, mix cucumbers with onion and place in 2 quart-sized wide-mouthed mason jars, pressing down
lightly with a pounder or meat hammer. Combine remaining ingredients and pour over cucumbers, adding more
water if necessary to cover. Keep the top of the liquid 1 inch below the top of the jar. Cover tightly and keep at
room temperature for about 2 days before transferring to the refrigerator.
Cilantro Salsa
(From Eat Fat, Lose Fat)
28-ounce can organic whole peeled tomatoes, liquid drained off
¼ large onion, coarsely chopped
2 cloves garlic, coarsely chopped
1 serrano chile, seeded and coarsely chopped
1 tsp sea salt
½ tsp dried oregano
Juice of 1 lemon or 2 limes
¼ cup homemade whey
1 large bunch fresh cilantro, coarsely chopped
Place all ingredients except cilantro in a food processor and process until smooth. Stir in cilantro. Place in a
quart-sized, widemouth mason jar. The top of the vegetables should be at least 1 inch below the top of the jar.
Cover tightly and keep at room temperature for about 3 days before transferring to the refrigerator.
Mushroom-Walnut Rice
1 ½ cups vegetable or chicken broth
1 8-ounce package sliced mushrooms sautéed in butter
1 Tbsp garlic powder or fresh garlic, to taste
1 tsp dried thyme
½ cup brown rice (soaked 6-8 hours in water and whey or lemon juice)
1 Tbsp. butter, olive oil or coconut oil
Combine the broth, mushrooms, garlic and thyme in a medium saucepan. Bring to a boil, stir in the rice, reduce
the heat, and cover. Simmer for until the rice is cooked through. Remove from heat.
Energy Bars
1 cup rolled oats
1 cup crunchy whole grain cereal (e.g. Ezekiel brand)
¼ cup whole sesame seeds
1 cup chocolate chips or carob pieces
1 ½ cup dried apricots or dried dates or dried cranberries, chopped into fine pieces
1 cup raisins (soaked for 4 hours in filtered water and drained)
1 cup raw wheat germ
1 Tbsp butter
1 cup brown rice syrup
1 cup peanut butter, almond butter or any other nut butter
2 tsp cinnamon
Grease a 9” X 13” pan and set aside.
Toast the rolled oats, cereal and sesame seeds in a 350° oven for a bout 10 minutes, stirring after 5 minutes (do
not let them brown). Move mixture to a larger mixing bowl. Add chopped dried fruit, raisings, wheat germ and
chocolate chips. Separate the dried fruit so they don’t stick together and mix all ingredients thoroughly.
In a saucepan over medium heat, melt butter and add brown rice syrup, stirring until bubbly. Mix in the peanut
butter and cinnamon. Quickly, pour contents of the saucepan over dry ingredients, quickly mix together and
transfer to the greased pan. Pat the mixture down and mold it to fill the pan. Refrigerate at least 4 hours. Cut
into bars.
Chicken Salad
2 large chicken breasts (cooked and diced)
4-6 celery stalks, diced
3 apples, diced
½ cup crispy pecans, chopped
½ cup dried cranberries
Salt and pepper, to taste
Approximately 1 cup homemade mayonnaise.
Mix all ingredients together.
Butternut Squash Bread
4 eggs
2 cups raw sugar (e.g. rapadura)
1 cup Mary’s Oil Blend
2 cups skinned, seeded, baked fresh butternut squash
2 cup whole-wheat flour
2 tsp aluminum-free baking powder
1 tsp baking soda
½ tsp sea salt
2 tsp cinnamon
½ tsp ginger
¼ tsp cloves
1 cup chopped walnuts
1 cup raisins
Heat oven to 350°. Grease the bottom and sides of two loaf pans. Line loaf pans with parchment paper. Beat
eggs, sugar, oil, and pumpkin until smooth. Stir in flour, baking powder, baking soda, salt, cinnamon, ginger, and
cloves. Add walnuts and raisins and stir just until blended. Bake for 1 hour or until a knife inserted in the center
comes out clean.
Pumpkin Pie
3 eggs, slightly beaten
1 ½ cups skinned, seeded and baked fresh pumpkin
¾ cup raw sugar
½ tsp sea salt
1 tsp cinnamon
½ tsp ginger
¼ tsp cloves
1 2/3 cups raw milk
9” pie shell (recipe follows)
Mix filling together and pour into shell. Bake at 425° for 15 minutes. Reduce to 350° and bake for 45 more
minutes or until a knife inserted in the center comes out clean.
Serve with whipped cream (recipe follows)
Pie Crust
1 ½ whole wheat pastry flour
½ tsp sea salt
½ cup lard, butter or tallow
4 oz. very cold water
Mix together and pat into 9” pie pan.
Whipped Cream
1 cup raw cream
1 Tbsp beet sugar
Whip until fluffy.
Apple Cobbler
4 apples, 3 slices thin, 1 chopped
1/2 c raisins (soaked 2-4 hours)
1 tsp cinnamon
1/2 tsp lemon juice
1 tsp nutmeg
1/2 tsp Celtic sea salt
2 c pecans
1 c pitted dates
In a high speed blender, blend 1 chopped apple, soaked raisins, cinnamon, lemon juice, nutmeg, and Celtic sea
salt until smooth. Pour sauce over thinly sliced apples and toss well. Continue by spreading an even layer of the
apple mixture in a medium sized lasagna pan, set aside. Next, in a food processor pulse the pecans until finely
ground, then add the dates and continue to grind until evenly mixed. Crumble and even layer of pecan mixture
over apples. Dehydrate the whole pan at 110 degrees for 2-4 hours. Delicious served warm with coconut cream.
Other variations can be made with peaches or pears. It's also good without dehydrating but left to set a few
hours. Adding some unsoaked raisins in the apple mixture is also good.
Cabbage Soup
Chicken broth
Olive oil
Ground pork bratwurst
Coursely chopped onions
Finely chopped carrots
Chopped celery
Crushed garlic
Shredded cabbage
Celtic sea salt
Black pepper
Brown the ground bratwurst in the soup pot over medium-high heat. Remove and set aside. Add olive oil to pot
and scrape the pan drippings. Add onion, celery, carrots, and garlic. Saute for 5 minutes. Add cabbage and
saute another 3 minutes. Add bratwurst back in, add stock, and salt and pepper to taste.
Honey Oatmeal Cookies
1 cup honey
1 egg
3/4 cup butter
1/2 cup water
2 tbsp. whey
3 cups rolled oats
1 cup whole wheat flour
1 cup coconut flour
1/2 teaspoon baking soda
1/2 teaspoon Celtic sea salt
raisins (optional)
chopped walnuts (optional)
Preheat oven to 350 degrees F (175 degrees C).
Beat together shortening, honey, egg, water, and vanilla until creamy. Add combined dry ingredients; mix well.
Add raisins and walnuts (if desired). Add whey. Add water if dough seems too dry and crumbly. Let stand
overnight. Drop by rounded teaspoonfuls onto greased cookie sheet. Bake at 350 degrees F (175 degrees C) for
12 to 15 minutes.
Spicy Kidney Bean Fiesta Salad
Chicken Stock
Kidney Beans (soaked until nearly sprouted (about 4 days)
Brown Rice
Red, Yellow, and Green Peppers
Sweet Corn
Onion
Green Onion
Parsley
Grated raw milk jack cheese
Sour cream
Cumin
Garlic Powder
Chili Powder
Celtic Sea Salt
Cayenne Pepper
Cook the kidney beans in chicken stock. Cook the brown rice in chicken stock. Chop vegetables, and combine
with beans, rice, cheese, sour cream, and spices. It's best when prepared one day prior to serving.
White Bean Dip
Chicken stock
Northern or Navy beans (soaked)
Olive oil
1 clove garlic
lemon juice
Fresh parsley
Celtic sea salt to taste
Cook the beans in chicken stock. Puree beans with the remaining ingredients in a food processor. Great served
with carrot, celery, and green onion sticks