Lemon Curd


4 eggs
2 lemons
3/4 of a stick of butter
3/4 of a cup of sugar

You can make lemon curd in a heavy-bottomed saucepan, but I use an improvised double-boiler, a stainless-steel bowl set over simmering water. You just whisk together the eggs, the zest and juice of the lemons and the sugar, then add the butter in small chunks and stir constantly with a rubber spatula until everything thickens to a spoonable state, in five minutes or so. (You can substitute lime juice and zest, but cut the sugar back slightly; or you can use a combination.) You have to keep scraping the sides and bottom of the bowl to keep the eggs from scrambling, but even if they do you'll be straining the curd and removing all evidence. A piece of plastic wrap pressed right on the surface will keep a film from forming while it chills. And once it has, you just spoon it into a container and wrap. Or not.

compliments of Epicurious.com

Spanish Steak

Another quick and easy recipe...serve with spanish rice & beans and a vegetable to make a full meal.

London Broil works well for this...I usually buy sirloin, but if it's not on sale top round is fine. I nearly always have one in the freezer, that way if I've been caught out not having anything for dinner, I can slice it up frozen (it's actually easier to slice) for this or in a stir fry.

Slice your steak as thin as possible. Mix the steak with olive oil, salt, pepper and oregano. Fry in batches until just cooked so as not to get too tough. I find some extra oil does wonders for the taste.

I also slice and cook onions first....my kids don't like it with the onions, so I serve them first and warm thru for us real people.

(Sorry I didn't get a picture of the finished dish....it was gone so quick!)

Gifts from Whole Foods

I am beginning to appreciate Whole Foods more and more. Not that I shop there very often, most organic food is out of my budget, but I do buy the bulk foods. I like they way they are making a stand to keep our food....real. With all the 'mutated' food that's sold these days....this store is one of the only ones I have found that haven't compromised. You really should check out their list, they have some great things.


Sofrito is a traditional Spanish cooking sauce. I usually have a container of Goya's in the freezer which I use in beans, which makes a great instant meal...instead of eating yet another pizza.

If you want to make your own and freeze here's the recipe:


2 medium green peppers, seeds removed
1 red sweet pepper, seeds removed
2 large tomatoes
2 medium onions, peeled
1 head of garlic, peeled
1 bunch cilantro leaves
1/2 bunch parsley leaves

Peel garlic and chop ingredients into sizes that are small enough to fit into a food processor or blender. If you freeze them into ice cube trays you need only add them to your food as needed.

Spanish Red Beans

I have been so blessed to have a Mother-In-Law that catered for 20 years on Long Island. She knows how to cook. But at home she loves her spanish food, which I am not terribly fond of...but some of it is really good. There's nothing like a really good pot of beans with rice, for whatever reason...quick, cheap, easy, nutritious and satisfying. I often serve as a side to Spanish Beef, and I'll post that recipe next week.

3 large cans kidney beans
(if you use small cans make sure you change the
tablespoon measures of the spices to teaspoons
or you'll end up with chili)
1/2 onion diced
1 green pepper diced
1 tablespoon paprika
1 tablespoon cumin
2 tablespoon coriander
1 teaspoon salt

Cook peppers & onion until soft. Add spices and cook 1 minute. Add kidney beans. Cover and simmer approx 15 minutes. We love diced squash added to the pot. Serve over rice with corn on the side and lots of hot sauce.

Potato & Ham Frittata

If you want good veg only frittata Baked Asparagus and Yellow Pepper Frittata from Epicurious.com which serves 12. I am using the recipe below but cooking a larger amount for our family.

This is an oven baked recipe for the frittata, I usually make these for lunch when no one's home and throw any leftovers in. I'll use a small pan and fold in half and serve with salad.

8 extra-large eggs
1 tablespoon Dijon mustard
2 tablespoons milk
Salt to taste
Freshly ground white pepper to taste
1 small onion, thinly sliced
4 small red-skinned potatoes, sliced 1/8 inch thick
3 tablespoons extra-virgin olive oil
1 cup diced ham
1/2 bunch cooked & chopped asparagus

Whisk the eggs vigorously. Mix in the mustard, milk, salt, and pepper. Heat the oven to 400 degrees F.
In an ovenproof pan, thoroughly cook the onions and potatoes, in the olive oil. Turn the heat to medium high and pour the eggs into the pan.

Let the eggs set for several seconds. With a heatproof rubber spatula, gently stir the eggs, starting from the center. This stirring makes the frittata puff up more in the oven.

Lift the edges so that the eggs flow to the bottom. When the frittata is half-set, add the ham & asparagus.

Transfer the pan to the heated oven. Cook for about 10 minutes (less if you like runny eggs), until puffed and golden.

Prep: 20 Minutes
Serves 4
Source: Fine Cooking

Weekly Menu


ham, potato, asparagus frittata
pasta with pesto, tuna & roasted red peppers
roast beef in crockpot with carrots & broccoli
chicken with greek saute (or salad) creamed spinach & new potatoes
lentil soup with skillet corn bread
sausage & arugula pita pizzas (margherita with fresh mozarella for the kids)
pulled pork with coleslaw & baked beans

Thai-Style Chicken Soup with Basil



  • 2 fresh lemongrass stalks, root end trimmed and 1 or 2 outer layers discarded
  • 2 large shallots, thinly sliced
  • 2 large garlic cloves, thinly sliced
  • 2 tablespoons vegetable oil
  • 2 quart rich and flavorful chicken stock ; 1 or 2 outer layers discarded
  • 1 (14-ounce) can diced tomatoes in juice, drained, reserving juice
  • 2 ounces tamarind from a pliable block (a 2-inch cube), chopped
  • 3 tablespoon Asian fish sauce
  • 2 (2-inch-long) fresh Thai chiles, thinly sliced
  • 2 fresh or frozen Kaffir lime leaves
  • 1 (2-inch) piece peeled ginger, thinly sliced
  • 1 pound skinless boneless chicken breast
  • 1/4 pound snow peas, sliced 1/4 inch thick
  • 1/3 cup packed basil leaves (preferably Thai)
  • Accompaniment: cooked jasmine rice


Cut off and discard top of lemongrass, leaving 6-inch stalks, then finely chop. Cook lemongrass, shallots, and garlic in oil in a large heavy pot over medium-low heat, stirring occasionally, until well browned, 12 to 15 minutes.
Add stock, reserved tomato juice, tamarind, fish sauce, chiles, lime leaves, and ginger and simmer, uncovered, 30 minutes.
While soup simmers, freeze chicken breast just until slightly firm, 20 to 30 minutes, then thinly slice crosswise.
Strain stock through a fine-mesh sieve into a large saucepan, pressing hard on and then discarding solids. Return to a simmer and stir in chicken, diced tomatoes, snow peas, and basil. Gently simmer just until chicken is cooked through, 1 to 2 minutes. Season with additional fish sauce and salt.

Feeling Great Menu

I came across this not-for-profit site one day searching for healthy menus and just have to pass it on. If you're trying to eat healthier, whole foods, this site has it all. I'm just in the middle of making my own full list of recipes to use as an easier shopping list, so I can just pick the meal and highlight all the ingredients and will be adding quite a few of these.

This menu looks so good...I just wish I had a personal chef to shop and cook it all. There's lots of recipes to choose from...

If you use it give me some feeback on how you like it.

Duck-and-Egg Hash

My food budget's been shrinking but I came across this recipe over the weekend and I just so happen to have all the ingredients (minus the duck) in my frig right now. Looks good enough to eat to me.

From Daniel's Dish: Hearty Hash with a European Accent  


4 fresh duck legs*
1 large onion, quartered
4 cloves garlic, peeled and smashed
3 sprigs thyme, leaves only, chopped (or 1 tsp. dried thyme)
Salt and ground white pepper to taste

Preheat oven to 325˚F. Heat a Dutch oven or large skillet over medium-high heat. Season the duck legs on all sides with the salt and pepper and sear, skin side down, until browned. Flip the legs and sear; remove and set aside.

Add the onion, garlic, and thyme to the pan and cook, stirring, for 6 minutes, or until onions are soft and golden brown. Return the legs to the pan, skin side up, and add enough water to reach halfway up the legs.

Cover the pan and transfer to the oven. Braise for 1½ to 2 hours, turning the legs halfway through. The meat should be tender and easy to pull from the bone. Cool the legs in the cooking liquid at room temperature. Strain the liquid (which can be saved for later use as a stock). Pick the meat from the duck legs, discarding bones and skin. Roughly chop meat and onion mixture; reserve. (Duck legs can be prepared up to 2 days in advance.)

* If substituting prepared confit duck legs for fresh, sauté quartered onion and crushed garlic in 1 T olive oil over medium heat with thyme, salt, and pepper until tender and golden brown. Pick the meat from the legs and proceed as directed.


2 lb. Idaho potatoes, peeled and quartered
2 T olive oil
8 oz. button mushrooms, rinsed and halved
4 oz. sharp cheddar cheese, ¼" dice
2 sprigs fresh parsley, leaves only, chopped
½ tsp. cayenne pepper
1 T butter
6 eggs
Salt and ground white pepper to taste

Place the potatoes in a medium pot with a large pinch of salt and enough water to cover them. Simmer until cooked through, about 20 minutes. Drain and refrigerate the potatoes, covered, until chilled, then cut into rough ½" cubes.

Preheat oven to 350˚F, then heat the olive oil in a medium-size skillet over high heat. Add the mushrooms, sprinkle with salt and pepper, and sauté until they are golden brown and tender.

In a large bowl, combine the mushrooms with the chopped-duck mixture, potatoes, cheddar cheese, parsley, and cayenne; adjust seasoning with salt and pepper. Melt butter in a 10" cast-iron skillet or 2-quart casserole dish. Pack the hash mixture into the pan. Using a large spoon or ladle, press six holes into the hash, one in the middle and five around the perimeter.

Bake for 25–30 minutes, until golden brown and crusty. Crack the eggs into the holes, sprinkle eggs with salt and pepper, and return to the oven. Bake for approximately 8 minutes, or until egg whites are set. Serve immediately. Yields six servings.

Sour Cream & Blueberry Whole Wheat Pancakes

2 cups flour (I use 1/2 unbleached and 1/2 whole wheat) King Arthur
1/4 cup sugar
4 teaspoons baking powder
1/2 teaspoon salt
2 eggs
1 1/2 cups milk
1 cup sour cream
1/3 cup butter, melted
1 cup fresh or frozen blueberries

I'm usually limited by time, and I tend to throw all my ingredients in together and it turns out fine. That's the way I cook every (same as washing clothes) and if it doesn't work for me I throw out the recipe. The proper way is to mix the dry ingredients with and the wet ingredients seperately and fold together.

You don't need to use as much sour cream. I used to get so much free sour cream, I wanted a way to use it. You can use buttermilk, milk, yogurt as a substitute.

And please no fake maple syrup....only the real thing!!!

Yield: 20 pancakes

Coconut Chicken Balti

I made this last night and it was SO good. Took about 10 mins. I served it with white rice (butter added) and green beans. Delicious!!

2 lb chicken cut into cubes
olive oil
2 teaspoon spicy balti mix (see recipe below)
½  can creamed coconut
1 can coconut milk
2 tablespoons fresh coriander
2 plum tomatoes, skinned and chopped

Balti spice mix: (makes 30ml)

2 teaspoons paprika
½ teaspoon chilli powder
½ teaspoon salt
½ teaspoon ground coriander
1 teaspoon ground cumin

Heat the oil and then gently fry the chicken, sealing it until it's golden brown. Add the spices, creamed coconut, coconut milk and cook gently for 6 minutes until the chicken is thoroughly cooked. Stir in the tomatoes and heat through. Finally, add the coriander just before serving. 

Serves 6-8
Preparation time: 10 minutes
Approx cost $5

5 Ways to Burn Fat & Boost Your Metabolism

Roger Haeske' newsletter: some good motivation.....

*** Lightning Speed Fitness Program ***
Muscle Building, Fat Burning & Time Saving Fitness Tips

"5 Ways to Burn Fat & Boost Your Metabolism"

I'm going to show you five ways to burn off
excess pounds and increase your metabolism. This
means that you'll be burning extra fat even while
you are sleeping and all throughout the day.

Here are the five techniques to boost your

1. Put on more muscle
2. Eat more often
3. Interval Training
4. Run sprints
5. Eat a low-fat, 100% Raw Food Diet

1. Put on more muscle:

This is quite simple. A pound of muscle burns an
average of 75 calories per day. A pound of fat
burns only 2 calories per day. If you add more
muscle, it increases your metabolism. That means
that even if you aren't very active that
particular day, you'll be burning more fat, now
that you have more muscle.

The Lightning Speed Exercise quickly builds up
the largest muscles in your body, your legs. By
spending just five minutes a day doing this
exercise, you can dramatically lower your body
fat levels, while building more muscular legs.

I can tell you from personal experience that the
more muscle I put on, the less fat I have. It
just burns up the fat.

For more information on the Lightning Speed
Fitness Program, please visit:


2. Eat More Often

I bet you'll like this method. That's right -
eating more often, makes you burn more fat. The
key is to eat the right kinds of foods more
often. If you really want to burn the calories,
then add two extra salad or vegetable meals
during your day. These should be raw and with no
overtly fatty foods like oil, avocado, coconut or
nuts and seeds. You can even add oranges or other
citrus fruit or berries to your salad.

Or you can add a couple of extra meals of
melon, to your day. These low calorie and raw
food meals will boost your metabolism and
actually help you to burn fat instead of putting
it on.

Do you want to know how Sumo Wrestlers get so
fat? They fast throughout the day and then late
at night they eat a huge meal. By fasting during
the day, it tricks their bodies into thinking
there is a shortage and so their metabolism slows
down greatly.

So if you want to lose weight, eat low calorie
and high water content, raw meals, throughout the

To succeed at an Optimal Raw Food Diet, please

3. Interval Training

There have been a couple of studies done testing
the effectiveness of different kinds of exercise
programs on fitness levels and how much fat these
exercises help you burn.

It turns out that moderate intensity aerobics
was much less effective at burning fat than
interval training. What was found that for every
calorie burned during the workout, that interval
training actually burned, 9 times more fat, per
calorie burned.

The interval training actually burned less
calories (during the exercise) and was a much
shorter workout. But for each calorie burned,
somehow the interval training produced an
increased fat burning effect, by 9 times that
over the aerobics.

I have more detailed information about this
technique at my Lighting Speed Member's Only
Forum. To join please visit:


4. Run Sprints

Running sprints is another great technique to
build up your leg muscles and therefore burn fat.
It has also been shown that running sprints in 30-
second intervals, actually increases human growth
hormonë production by 500%.

Over twenty years of testing and research in
clinics and universities all over the world have
proven the effectiveness of human growth hormonë .

* Increase metabolism, Decrease body fat &
increase lean body mass
* Restore lost hair and hair color
* Restore collagen levels to erase lines and
* Improve mood, sleep, and organ functioning
* Increase energy and endurance
* Increase mental energy and clarity
* Increase in sense of well-being and emotional
* Increase in bone and joint flexibility

5. Eat a Low-Fat, 100% Raw Food Diet

There's nothing like eating a 100% raw food
diet, for getting that ripped look.
Unfortunately, many people complain that they
look too skinny.

The reason for this is that most people eating a
Standard American Diet are over-fat and under-
muscled. I know when I first went raw I hated how
skinny I was getting. Little did I know at the
time of the health benefits of being very thin.
Then I learned that if I didn't want to look
skinny I had to make sure I had good muscular

Here are some quotes on the benefits of being
thin, from Dr. Joel Fuhrman's book "Eat to Live,"
page 21:

"After limiting the analysis to nonsmokers, it
was very clear that the ** longest-lived women
were the leanest."

"Dr. I-Min Lee, of the Harvard School of Public
Health, said her 27 year study of 19,297 men
found there was no such thing as being to thin.
(Obviously, it is possible to be too thin,
however, it is uncommon and usually called
anorexia, but that is not the subject of this

"Among the men who never smoked the ** lowest
mortality occurred in the lightest fifth."

"We observed a direct relationship between body
weight and mortality. By that I mean that the
thinnest fifth of men experienced the lowest
mortality, and mortality increased progressively
with heavier and heavier weight."

"If you have gained even as little as ten pounds
since the age of 18 or 20, then you could be at
significant increased risk for health problems
such as heart disease, high blood pressure, and
diabetes. The truth is that most people who think
they are the right weight still have too much fat
on their body."

*~* 3 Reasons Why You Lose Fat on a Raw Food
Diet *~*

1. Excess toxins are stored in your fat cells. A
raw food diet is the lowest in toxins out of any
diet. On a raw diet, you have much less of a
daily toxic load; your body will then start
removing the excess stored toxins in your fat
cells. This results in a dramatic fat burning

Excess fat is due mostly to toxicity and not

2. On a raw diet it is hard to get fat because
you will feel stuffed before you can possibly
overeat. That is due to the extra fiber,
nutrients and water contained in raw Vegan foods.

You have to eat much more by weight and volume
than you are used to on a cooked diet. So you will
be full and still consume less calories. This is
especially true if you follow an Optimal Raw Food

All cooked food is dehydrated. That is why
doctors recommend the extra 8 to 12 glasses of
water per day. On a good raw diet, you will
usually need to drink little to no water at all.
The extra water and fiber will make you full with
fewer calories.

3. You'll also feel more nourished and therefore
won't want to eat as much. With cooked and
processed foods, the nutrient content of the food
is dramatically depleted and you'll tend to
overeat because your body is desperately looking
for more nutrients. Therefore, you end up
overeating in your body's search for nutrients.

If you really want to experience all the amazing
benefits of a raw diet, then join my Raw Food
Diet Success Society at


Roasted Vegetables

Baby Carrots
Sweet Onions
Red Potatoes – but Yukon Gold’s are best
Sweet Potatoes
Fennel (optional)
Several heads of Garlic
Olive Oil
Italian Seasoning (I use Mrs Dash, oregano, basil & thyme, ground salt & pepper)
Fresh Rosemary

(No quantities were given for this recipe, so adjust according to your family’s size.) Cut vegetables in large pieces. Toss all vegetables, except for the garlic, in olive oil and Italian seasoning to taste. For roasting, I use a large cast iron skillet. Place Garlic in middle and pour some olive oil over the Garlic. Arrange other vegetables around the garlic. Scatter sprigs of fresh rosemary over the vegetables, pulling the leaves off of some to release the flavor. Cover and roast 5 hrs on high. To be most enjoyable, vegetables should be completely done, but still slightly firm. ENJOY!

Orecchiette alla meatloaf

Next time you make meatloaf, make sure to double up and freeze one. You’ll be surprised how quick and easy it is to make a scrumptous pasta w. meatloaf. Just chop the meatloaf into 2 inch squares and toss in any pasta with marinara. Sprinkle with parmesan cheese and serve with fresh broccoli on the side. Yum!

Clean Out the Chlorine

There are more than 100,000 chemicals out there, and very few of them have been adequately studied to determine their toxicity or effect on hormonal activity. One endocrine-disrupting chemical, chlorine, is commonly found in laundry bleach, household cleaners, and pool cleaners. It's also found in drinking water and industrial waste, and it's used in everyday products that you keep in your kitchen, such as bleached paper towels, napkins, and coffee filters. We are so used to its presence that we probably don't even think about how toxic a chemical it is. Chlorine has the potential to cause respiratory problems (wheezing, coughing, constricted airways), lung pain and collapse, eye and skin irritation, and sore throats. And until we can find out exactly how damaging chlorine and chemicals like it are, be smart and protect yourself. It's easier than you think to rid your home of chlorine. You can start by making some of the following changes.

Paper products: Dioxins, which are by-products of the bleaching of pulp and paper with chlorine, are not only highly carcinogenic but also estrogenic. Choose paper towels, toilet paper, and napkins that are "processed chlorine-free," or PCF.

Coffee filters: Bleached coffee filters leach chlorine into your coffee and release dioxins with every drip. Choose unbleached or oxygen-bleached filters that use chlorine dioxide, a type of bleach that doesn't created dioxin residues.

Antibacterial soaps (or antibacterial anything!): In addition to the harm such products cause by encouraging antibiotic resistance, the triclosan they contain combines with chlorinated tap water to create the carcinogenic gas chloroform, as well as chlorinated dioxins, highly toxic forms of dioxin. Choose natural dishwashing and hand soaps without chlorine or phosphates. Good brands include Seventh Generation, Ecover, and Mrs. Meyer's.

One last tip: Keep the dishwasher closed during the wash cycle! That "whoosh" of steam releases toxic volatilized chlorine, which is formed by the combination of detergent and tap water.

From LOSING IT! With Jillian Michaels

Beef Ragout on Polenta

I found this recipe in the Pillsbury Slow Cooker Cookbook I borrowed at the library. I cook it on the stove sometimes too. This has a robust flavour and I would class it as a comfort food alternative to the usual beef stew.

1 chopped onion
1 green bell pepper, chopped
1 red pepper, chopped
2 lb carrots, chopped
2 lb beef stew meat
1/2 teaspoon coarsley ground black pepper
1 14oz jar tomato pasta sauce
cheesy polenta (recipe follows)


1n 6 quart slow cooker, layer onion, peppers, carrots, beef, pepper & pasta sauce.
Cover, cook on low setting for 8 to 10 hours. Serve with cheesy polenta.

Serves 8
Approx Cost $8
Prep Time 20 mins

Cheesy Polenta

3 cups water
1 cup milk
1 cup polenta
1 teaspoon sea salt
½ cup parmesan, romano or asiago

Bring water to a boil. Add milk, salt and polenta meal. Turn heat down to medium. Remove from heat as polenta thickens. Add cheese and seasonings, stir well. Serve warm or form in a greased loaf pan and cool.

Get it while it’s HOT!!!

I just read that Conde Nast is ending the publication of Gourmet. As you can see it’s my favourite magazine, it’s really where I learned to cook. It looks like the website won’t be up for much longer either, but many of their recipes will continue to be accessed at Epicurious.com (link is in my sidebar) So as a farewell post to Gourmet, here’s the link to their Thanksgiving menu. Looks good!

"3 Swine Flu Immunity Tricks..."

article by Roger Haeske

Did you know that you never need to worry about germs or viruses or getting the flu if you know the secrit to a low toxin lifestyle? The fact is this Swine Flu is a concocted situation that will be used to try and warrant forced vaccinations around the world. The only people who are going to die from the Swine Flu are the ones who are taking the vaccines for it and then taking additional poisonous drugs to deal with the symptoms. But you can have complete immunity from the Swine Flu and any other flu. I haven't had the flu in at least 8 years.

The reason why is I live the Low Toxin Lifestyle. (Though recently I broke my own rules and paid the price as I mentioned in an email about a month ago. You can read it online here: http://www.aweber.com/b/1gxtQ)

There are at least two major aspects to this you need to understand.

1. What you eat or consume into your body?
2. And what you eliminate.

If you eat a 100% Raw Food Diet, it's unlikely you'll ever catch the so-called flu of any kind, let alone this made up Swine Flu.  And you don't really catch it. It has been proven repeatedly that viruses are not the cause of getting flu-like symptoms.

This can be easily proven because many people can be exposed to the same exact virus from sick people and yet never "catch" the flu. I used to teach tennis for years to children and when I went 100% raw I was absolutely immune to getting the flu. What really happens is that there's an excess of toxins and gunk running all throughout your body from taking in so many toxins from cooked food, junk food, polluted air, environmental toxins, drugs, alcohol, cigarettes, etc.

The problem lies in that you're body simply can't eliminate the toxins fast enough. You become overloaded with toxins so much that you've surpassed your body's ability to eliminate them. Therefore you're body has to do something with these toxins and they end up getting stored in your fat cells and in other areas of your body away from the vital organs.

NOTE: This is another reason why people on a cooked food diet tend to get overweight.

Hyper Toxemia is what causes you to really get sick. It's a toxin overload, not germs or viruses. This happened to me recently. I wasn't taking as good care of myself as possible. I was getting way less sleep than I'm accustomed to for a long time. As a result, I had these low level cold symptoms for over a month. If I had been eating cooked food I would have been overwhelmed by flem, raging fever and horrible cold symptoms. But because I was 100% raw I was still working and functioning fairly well. Most people could never even notice that I was sick.

When you don't sleep enough, it doesn't allow your body to "fully detoxify" itself. And if you continue to load up with toxins you're going to get sick. This is your body's method of making you rest and allowing itself to eliminate excess toxins.

Why is it that babies are expected to get sick about 13 times per year here in the United States? That's dang crazy...

Yet a raw baby will hardly ever get sick and if it does, the symptoms will be muted compared to what a cooked food child has to go through. Karmyn has noticed this with Non-No Boy. In his first year, he was only sick twice and it was really minor. So if you want to beat any flu and not feel the need to take any poisonous vaccination then you need to do these three things.

1. Eat your Natural Diet a 100% Raw Food Diet.
2. Sleep as much as you need to feel well rested when you wake up.
3. Don't take any poisonous vaccinations.

On to point number three. I've covered this in detail in a few previous emails.If you look at the evidence closely, you'll see that the people who will be dieing from the Swine Flu will actually be the ones vaccinated against it. It's already happening to our folks in the military who are forced to take all sorts of needless vaccines. Vaccines are loaded with terrible toxins.

Below is a list of just SOME of the toxic ingredients in vaccines:

Ethylene Glycol (Antifreeze)
Thimerosal (49% Mercury by weight and still found in vaccines as of
Phenol (carbolic acid)
Antibiotics - Neomycin, Streptomycin, Polymyxin B
Animal Organ Tissue and Blood
Aborted Human Fetal Tissue and Human Albumin
Animal Viruses
Human Viruses

For instance, you'd never want to intentionally eat mercury, or anti-freeze or borax yet these and many other super toxic ingredients are included in vaccines and then injected into your blood bypassing your body's natural defense mechanisms. If you want health, you don't inject yourself with poison.

For much more detailed and scientific info on this I highly recommend you check this website out. It has scientific articles by numerous MD's that explain the multi-faceted health problems that vaccinations cause.


Here are the online links to my first two emails on this incredibly important topic.

Which Vaccine Killed 20 Million People? http://aweber.com/b/1laEY

Doctor Rips Into Me Over My Last Email http://www.aweber.com/b/1DAq2

Fried Rice

fried rice

This is good with a whole grain rice, like Carolina.

3 cups rice
1 lb bacon
6 eggs
1 onion, or green onions
frozen peas
shredded lettuce
bean sprouts
soy sauce
sesame oil

Cook rice. Fry bacon, drain on paper towels, drain fat from pan. Scramble eggs and cook in pan. Set aside. Cook onions in sesame oil, add peas for 2 minutes. Combine all ingredients and warm thru until lettuce wilts. Add soy sauce to taste. This is good with ham or chicken too.

Servings 6-8
Prep Time 25 mins
Approx cost $6

Pasta with Broccoli and Italian sausage

Pasta with Italian sausage and broccoli

1 head broccoli (about 3/4 pound)
8 sausages (about 1 lb) sweet & hot Italiana sausages
1 can northern beans (14oz) (optional)
2 tablespoons olive oil
4 cloves garlic, minced
1 pound dried short pasta, such as fusilli, penne, or ziti; or long dried pasta such as spaghetti
1 tablespoon fennel
Salt, pepper
1 ounce pecorino romano or parmigiano cheese

Warm the olive oil in a large skillet over medium-low heat and add the sausage, cook until the sausage browns. 
Cook pasta 6 to 7 minutes. Add the broccoli florets and cook until the pasta is tender, about 10 minutes total. Drain; keeping about 1 cup of the water.
Cut sausages into bite size pieces and place back in pan with garlic and cook until the garlic turns pale brown, about 5 minutes, then add beans & fennel and cook for 2 minutes.
Place the skillet over high heat and add the drained broccoli and pasta to the sausage and garlic. Add one-half cup boiling water from the pasta pot. Cook, stirring frequently, until the water mostly boils away, about 1 1/2 to 2 minutes. Season to taste with salt and a good grinding of black pepper.
Divide the pasta evenly among 6 warmed pasta plates and shave pecorino Romano over the top with a vegetable peeler.

Serves 6 – 8
Prep Time 25 minutes
Approx cost - $7

Chicken/Beef Fajitas and Crunchwraps


I have several ways of making tacos and fajitas. Depending on who I'm making it for. One ingredient that is always the same is Taco Bells little sauce packs. We always have a bunch left over and I use these at home. For some reason it's not a taco without.

For the little ones a simple chicken taco is leftover chicken (I often bake 2 chickens and freeze one for tacos), shredded cheese, lettuce and hot sauce. If they ask for sour cream or refried beans I'll add them, but I don't always have them on hand.

Project5 Project6

Dh likes the Ortega Fajita seasoning packs, which I get for free with coupons. He likes his with lots of red, green peppers & onions, fried in 1 pan with oil, and the chicken, or sometimes beef in the other with a little water and seasoning. Then they're usually mixed together. We add sour cream, refried beans, cheese, lettuce, salsa (usually homemade), and guacamole (I've been using the wholly guacamole which I got free a year ago and froze. The separate packs are awesome because only 4 of us like guacamole.)

Now my favourite is our homemade crunch wraps, not quite like Taco Bells because they don't have the taco in the middle, but because of the way they're fried they're pretty crunchy anyway.

I like these with beef better. I cook the beef and add all the extras, nothing really special, but they taste great. Cook with the folded side face down first.

Weekly Menu

lamb chops w rosemary, french green beans, sweet potatos
sweet & sour pork
thai chicken soup
pasta w. northern beans, broccoli, fennel & sausage
fried rice
eggs & fries
crockpot brisket, carrots, mushrooms, mashed potatoes, green peas
tuna paninis

My New Vegetable Recommendations

Excerpt from Dr Mercolas article

It may be that as few as one in three Americans are getting adequate amounts of vegetables in their diets

The majority of the benefits from consuming "fruits and vegetables" come from the vegetables, not the fruits. Fruits could virtually be eliminated and we could still be quite healthy.

However, fruits are better choices compared to what most Americans are eating.

Carrots and corn are the two most frequently consumed vegetables while another study found that potato chips and French fries made up over one-third of children’s diets.

With vegetable intake like this it is easy to understand why so many kids are sick.

The other sad aspect of children's diets is their heavy orientation toward milk, juices and sodas as primary beverages. Juices and sodas are likely the worst beverages for most children, but milk is not far behind.

The selection of nearly all breakfast foods for kids is another nightmare that does not improve health but instead hurtles most kids toward a reliance on drugs and surgery as solutions for the inevitable health complications that result from choosing these types of foods.

My previous recommendation was one pound of vegetables for every 50 pounds of body weight. The easiest way to achieve this is be regularly consuming vegetable juice.

Cranberry Raisin Granola

American Institute for Cancer Research. 

3 c. old fashioned oats
1/3 c. sliced almonds
1/3 c. sunflower seeds
2 T. flax or sesame seeds
1/4 c. maple syrup
1/4 c. honey
2 tsp. canola oil
1 tsp. cinnamon
1 tsp. vanilla extract
1/2 c. dried cranberries
1/2 c. dried raisins
1/2 c. chopped, pitted dates

Preheat oven to 350 degrees.  Combine oats, nuts and seeds in large bowl.  In small saucepan, heat maple syrup, honey, oil, cinnamon and vanilla until mixture is warm, 2-3 minutes.  Stir, then pour over oat mixture until evenly coated.  Coat large cookie sheet with oil. Spread granola to cover pan in even layer.  Bake 5 minutes, remove from oven and stir.  Repeat every 5 minutes until oats are lightly browned, about 15 minutes.  Cool granola in pan.  It will get crisp.  Store in airtight container 1-2 weeks.

Approx cost $5

Indian Beef (or Chicken) Curry


I love Indian, Thai, Japanese and authentic Chinese Food. We get a lot of great Asian food in Australia. I usually cook from scratch but I recently discovered Patak’s Mild Curry Paste (Coriander & Cumin). It is sooo good, I make a curry with it nearly every week. Here’s the recipe.


1 medium onion, diced
2 tbsp oil
1 – 2lb chicken or beef stew meat
3-4 tbsp Patak’s Mild Curry Paste
1 can diced tomatoes
3/4 cup water
salt to taste


Saute onion. Add sliced chicken or beef and cook until lightly browned. Stir in curry paste, cook for 1 minute. Add tomatoes, & salt. Simmer uncovered until meat is thoroughly cooked, about 25 minutes. I add Trader Joes's frozen green beans to this to make it a very quick meal.
Serve over rice.

Serves 8
Prep time 20 mins
Approx cost $11


Spinach Fettuccine

I usually use fettuccine, but tonight I substituted the shells and it was great, I actually preferred it with the shells. I used the montreal steak pepper (which I use a lot these days) because I was out of pepper and chicken stock and it has garlic in it.
1 lb large shells
1 lb frozen chopped spinach
1 onion chopped
1 cup 1/2 & 1/2
1 tbsp. flour
1 tbsp. butter
1/4 tsp. salt
1/2 tspn. McCormick Montreal Steak Pepper
2 pinches ground nutmeg
1/4 c. grated Parmesan cheese

In saucepan, prepare pasta as label directs, drain. Sauté onions in butter. Add thawed spinach. Sauté for 3-5 minutes. Add cheese, flour and spices. Stir to combine. Serve over cooked fettuccini. Cook over medium-high heat, stirring constantly until mixture boils and thickens; cook 1 minute. Add sauce to pasta in saucepan. Toss gently until well coated.

Makes 6-8 servings
Prep time 20 mins
Approx cost $4

Raw Food Diet

Here is a link to a site I liked on raw foods. She has some awesome info on there and it's not loads and loads of pages and writing, a very simple web page. If you've ever been interested in going raw, it's just a great site to read up about it and there are plenty of links, info, recipes etc to browse thru and try out.  From Sad to Raw

Weekly Menu

I write my list of meals out and decide what I'm doing for dinner while cleaning up after breakfast. I either pick a meal to fit my schedule, or something I'm in the mood for - I work much better when I'm enthusiastic about something.

minestrone soup w. toast
london broil, corn on the cob, pureed sweet potatoes
chicken & almonds with rice
indian beef curry w. cauliflower & carrots with rice
rissoles and mixed veggies (frozen)
chicken caciatore, crockpot roasted veggies
ravioli, mixed green salad
sushi, crab, carrot, cucumber, avocado
salmon cakes, rissotto w. peas & asparagus


Raw Food Shopping List

Frozen Blueberries, Raspberries, Mangos, Cherries, Strawberries, frozen Coconut Milk, sometimes Frozen Durian
Other Fresh Fruit in Season like Melons, Pears, Berries, etc.
Dried Dates, Turkish Figs, Apricots (all Natural, sugar free w/ no preservatives)

Organic mixed baby Greens
Sliced Celery for salads
Shredded Carrots for salads
Ginger Root
Curly Parsley
Italian Parsley
Red, Yellow, or Orange Bell Peppers
Frozen Corn, sometimes

Raw Unshelled Nuts
(keep in fridge for freshness)
Pine Nuts
Sunflower Seeds
Pumpkin Seeds
sometimes Young Coconuts (white pointed kind)
Raw Tahini
Raw Almond Butter
Seeds For Sprouting
Sunflower Seeds in Shell (for growing sunflower greens)
Unhulled Buckwheat (for growing buckwheat greens)
Hard Red Winter Wheatberries (for growing wheatgrass)
Red Clover
Mung Beans

Spices, Seasonings, and Sweeteners
Chili Powder
Sea Salt
Raw Apple Cider Vinegar
Nama Shoyu
Agave Nectar
Vanilla Extract
Raw Carob Powder
Raw Cacao Nibs

Superfoods & Supplements
Cold pressed Flaxseed & Hempseed Oil
Spirulina powder
Chlorella powder
Vitamineral Green
Hempseed Protein Powder
Goji Berries
Mangosteen, Noni, and Acai Berry Powder (pill form)
Grapeseed Powder
Vegan Acidophilus Supplement (pills)
Bee Pollen Granules
Lots of other Vitamins, Antioxidants, and Herbs