Day Four - Heart Healthy Menu

BREAKFAST
Apple Cinnamon Oatmeal - Use the recipe from Day One and use diced, peeled apple in place of the raisins.

LUNCH
Salmon Patties
1/2 pound Steamed Asparagus
Mixed organic salad with Italian dressing - 2 cups
Iced Tea

SUPPER
Bean Taquitos
Fiesta Black Bean Salad, 1 cup
Mixed organic salad, 2 cups
Cherries, Grapes, or berries, 1 cup

SNACK
Apple with peanut butter
Nut Cup (1/4 cup raw sunflower seeds,  2 tablespoons raw almonds and pistachios, 1 tablespoon raw walnuts and pecans, 1 tablespoon raw pumpkin seeds) MANDATORY
1 Banana MANDATORY
Dill Pickle
1 cup Raw Vegetables & Hummas or Black Bean Dip

Bean Taquitos
Serves 2+ the toddler
1 cup refried pinto beans
1/8 tsp cayenne pepper (or to taste)
1/4 cups Salsa (we love our Fermented Salsa always in our frig)
2 medium peppers, roasted
4 med gluten-free corn tortillas
2 cups shredded cabbage
1 medium avocado, sliced
1/2 medium lime
4 tablespoons grated Mexican Blend Cheese

1. Heat beans and cayenne pepper in a saucepan on med-high heat.  Once the beans bubble stir in salsa and remove from heat.
2. Spread 1/4 of the bean-salsa mixture on each tortilla. 
3. Cut peppers in half and place 1/2 pepper over beans on each tortilla.
4. Add shredded cabbage and sliced avocado. 
5. Drizzle lime juice evenly over cabbage.
6. Sprinkle cheese over cabbage.
7. Roll tortilla into taquito and serve.

Fiesta Black Bean Salad
serves 2 + the toddler
1 1/2 teaspoon virgin olive oil
1/4 cup diced onion
1/8 teaspoon sea or kosher salt
pinch ground black pepper
1/8 tsp dried oregano
1/8 tsp ground cumin
1 green bell pepper, diced
2 med garlic cloves, minced
1/8 tsp red chili flakes (or to taste)
3/4 cups black beans, cooked, drained, and rinsed
3/4 cup frozen corn, thawed
1/2 Avocado, diced
1 med tomato, chopped
11/2 teaspoon lime juice

1. Heat pan to medium-high heat.  Add oil, onion, green pepper, salt, black pepper, cumin, and oregano.  Saute for about 2 minutes until onion softens. 
2. Reduce heat to medium, add garlic with red chili flakes, heat 1 more minute, and set aside.
3. In a large bowl, combine the black beans corn, tomatoes, cilantro and lime juice with the onion-spice mixture. 
4. Serve immediately or serve later chilled.

Menu Plan and recipes on this page adapted from The 30-Day Heart Tune-up by Steven Masley, MD

Day One Heart Tune-up Diet

BREAKFAST
Cinnamon Raisin Oatmeal with 1/2 cup Blueberries and whole raw milk
Hot Herbal Cinnamon Tea

LUNCH
Grilled Organic, Free-range Chicken over Mixed Greens and Vegetables, Vinigrette
Unsweetened, Ice Peach Tea

SUPPER
Grilled Spiced Citrus Salmon, 1/2-3/4 cup Brown rice, Broccoli Shitake Mushroom Saute (1 cup), Mixed Green salad (2 cups) as for lunch

SNACK
Apple with peanut butter
Nut Cup (1/4 cup raw sunflower seeds, 1 tablespoon walnuts, hazelnuts and pecans, 2 tablespoons raw almonds, and 2 Brazil nuts)
Dill Pickle
Raw Vegetables & Hummas

Please note:  USE ONLY US BROWN RICE!  WE USE ONLY LUNDBERG RICE!

Plan your day: 
Morning or night before

1. Thaw your chicken and Salmon in the refrigerator. 
2. Make enough salad in the morning to get you through the entire day for all members of your family joining in the plan.
3. Cook your chicken, leave enough in frig for lunch then freeze the rest.  If you are using what you've previously prepared then thaw what you need for lunch in the refrigerator.
4. We suggest using DRY BEANS to avoid the BPA and other things in your commercially canned beans.  If you use commercially canned beans PLEASE rinse well.  I keep a supply of pre-cooked beans in the freezer and get out what I need for the day each morning.
5. Busy Afternoon?  Rice can be made ahead (try using chicken stock for at least half the water when cooking the rice) and warmed for Supper and you can do all the vegetable slicing and keep it in the refrigerator for later.

Cinnamon Raisin Oatmeal
(Serves Gabriella and I)
1/2 cup gluten free rolled oats
1/2 cup raisins
1.4 teaspoon Cinnamon
1 teaspoon coconut sugar
1 cup water
Bring to simmer, reduce heat, cover and cook on low 5 minutes.  Stir, cover and cook another 5 min.  Add some additional water if necessary.  Place in bowl and add milk or milk substitute as desired.

Grilled Chicken over Mixed Greens and Vegetables
NOTE:  I cook the chicken ahead, slice and freeze.  Then I thaw and use in the salad
Serves ONE (I give Gabriella some of this and she also gets some kind of gluten-free muffin with fruit)
4 ounces skinless, boneless, organic, free-range Chicken breast
2 cups mixed organic salad greens (I add a leaf of chopped kale)
1/4 cup shredded carrot (optional)
1/4 thinly sliced red onion (optional)
1/4 cup diced cucumber (optional)
4 cherry tomatoes
6 tablespoons garbanzo beans, cooked, rinsed, drained
1/2 cup cooked, quartered, drained artichoke hearts (I use 3 oz Native Forest Marinated Artichoke Hearts)
1 tablespoon Dried Cranberries
1 tablespoon raw almonds (chopped or use slivers)

1. Set grill at 450 degrees or turn on the broiler.  Mix us a low carb vinaigrette and set aside 4 teaspoons for this salad.
2. Marinate chicken breasts in your favorite low-carb marinade for 15minutes.
3. Shake off excess marinade and grill 4-5 minutes on each side.  Let rest 10 minutes before slicing into 1/2 inch strips.
4. Combine salad greens, tomatoes, carrot, cucumber, garbanzo beans and artichoke hearts in a salad bowl and toss with 4 teaspoons vinaigrette dressing. 
5. Plate salad and lay chicken slices over it.  Garnish with berries and nuts.

Spiced Citrus Salmon
Serves 2 + our 2 yr old
3/4 pound salmon Fillets (wild caught please)
1/2 cup orange juice (I juiced a whole organic orange and grated the peel for later use, DO NOT use citrus peel from a conventional, non-organic fruit)
1/2 medium lemon
1/4 teaspoon sea or kosher salt
1/8 teaspoon ground black pepper
1/4 teaspoon paprika
1/8 teaspoon cayenne pepper
1/2 teaspoon coconut sugar
1/2 teaspoon dried dill week
Olive Oil Spray

1. Rinse salmon fillets in cold water.  Marinate in orange juice for 15 minutes.  Preheat grill to 450 degrees.  Drain fillets and pat dry with paper towels.
2. Sprinkle lemon juice over fillets.  Combine salt, pepper, paprika, cayenne, sugar and dill weed.  Sprinke over the salmon and spray oil over herb-coated fillets.
3. Grill 4-5 minutes per side.

Broccoli Mushroom Saute
Serves 2+ our toddler
1 tsp virgin olive oil
1/4 yellow onion, sliced into long slivers
1 cup shitake mushrooms, sliced long slices
1/2 cup garbanzo beans, cooked, rinsed and drained
1/8 teaspoon sea or kosher salt
pinch ground black peper
1/2 teaspoon dried Italian herbs
1 teaspoon white wine
2 cups broccoli, sliced into 2-3 inch slices

1. Heat pan to medium-high.  Add oil, onion, mushrooms, salt, pepper and herbs.  Saute 2 minutes, stirring occasionally.
2. Add wine, beans and broccoli, cover and steam for 2-3 minutes until broccoli is al dente.

Menu Plan and recipes on this page adapted from The 30-Day Heart Tune-up by Steven Masley, MD

Best Yet Chicken Enchiladas

1 Tablespoons coconut oil

1/2 small onion, peeled and diced

1/2 pound boneless skinless chicken breasts, diced into small 1/2-inch pieces

salt and pepper

1 diced jalepeno (optional)

1 cup black beans (we have them in the freezer because we cook these ahead, if you use canned please drain and rinse)**

4-5 Gluten-Free corn tortillas

1 1/2 cups Mexican-blend shredded cheese (Gabby's are made with dairy free cheese and a bit of coconut milk which tends to make the recipe creamier)

1 batch red enchilada sauce (below), or 1/2 can store-bought enchilada sauce

(optional: 1/4 cup chopped fresh cilantro)

 DIRECTIONS:

1. Preheat oven to 350 degrees F.  
2. Prepare your enchilada sauce, if making homemade.
3. In large skillet, heat oil over medium-high heat. Add onion and Jalepeno and saute for 3 minutes, stirring occasionally.
4.  Add diced chicken, and season with salt and pepper.  Saute for 6-8 minutes, stirring occasionally, or until the chicken is cooked through (you can also use left-over chicken for this recipe).  Remove from heat and set aside.
5. To assemble the enchiladas, set up an assembly line including: tortillas, enchilada sauce, beans, chicken mixture, and cheese. Lay out a tortilla, and spread two tablespoons of sauce over the surface of the tortilla.  Add beans in a line down the middle of the tortilla, then add in a spoonful of the chicken mixture, then sprinkle with 2 tablespoons cheese. Roll up tortilla and place in a greased 9 x 9-inch baking dish. Repeat with the remaining ingredients.  Then spread the remaining enchilada sauce on top of the tortillas, and sprinkle on the remaining shredded cheese.

Bake uncovered for 20 minutes.  Remove from oven and serve immediately, garnished with chopped fresh cilantro if desired.

Enchilada Sauce

Ingredients:

1 Tbsp. coconut oil
 1 Tbsp. Gluten-Free Flour Blend
 1-2 Tbsp. chili powder (some like it hot and some not)
1/4 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. cumin
1/8 tsp. oregano
1 cup chicken stock

Directions:

Heat oil in a small saucepan over medium-high heat. Add flour and stir together over the heat for one minute. Stir in the remaining seasonings (chili powder through oregano). Then gradually add in the stock, whisking constantly to remove lumps. Reduce heat and simmer 10-15 minutes until thick.

My recipes are scaled to serve 2-3 but we usually still have left-overs.  All our ingredients are Organic and meats assumed to be Pasture/Grass Fed Organic.

**Beans are great for reducing protein costs and stabilizing blood sugars.

SERVED WITH OUR SUPER SALAD

Both recipes adapted from recipes found at: http://www.gimmesomeoven.com/best-chicken-enchiladas-ever/ 

Eating From The Garden

Well here's some of the pile I have to work with today.  So, for supper today we're having

Tuscan Pasta

Serves 3-4
8 ounces Italian Sausage, browned
4 ounces gluten-free Linguini
2 cups shredded zucchini or other summer squash
1 large, organic carrot, shredded
2 teaspoons olive oil
1 clove garlic, thinly sliced
2 tablespoons plain yogurt (I used Dairy Free Almond Yogurt)
1/3 cup shredded cheddar cheese (I used a non-dairy substitute)
1/4 teaspoon each salt and pepper

Cook linguine according to package directions.  If your squash is frozen and thawed, in a sieve or colander, drain the zucchini, squeezing to remove excess liquid. Pat dry.

In a large skillet, brown meat, remove to bowl,  saute carrot and zucchini in oil for 2 minutes. Add garlic; saute 1-2 minutes longer or until vegetables are tender, add meat back to vegetable mixture.

Transfer to a large bowl. Add the yogurt, cheese, salt and pepper.

Drain linguine; add to zucchini mixture and toss to coat.

Strawberry Rhubarb Chrisp

Ingredients

• 1 cup sugar
• 3 tablespoons cornstarch
• 4 cups cut up rhubarb
• 2 cups cut up strawberries
• 2 teaspoons vanilla extract
• 1 cup certified gluten-free oats
• 1/4 cup Grandma Farmer's Better Than Wheat Flour Blend
• 1/4 cup brown sugar
• 1/2 teaspoon ground pumpkin pie spice
• 1/4 cup butter (or dairy free substitute), cut into cubes

Instructions

1. Preheat the oven to 375 degrees F.
2. In a large bowl, whisk together the granulated sugar and cornstarch. Stir in the rhubarb, strawberries, and vanilla. Pour into an 8 x 8-inch baking pan.
3. Stir together the oats, flour, brown sugar, and pumpkin pie spice. Using a pastry cutter, cut the cold butter into the oat/flour mixture, until large crumbs, about the size of a pea, remain.
4. Sprinkle the crisp topping over the top of the fruit in the baking dish, and spread to create an even layer.
5. Bake in preheated oven for 30-40 minutes, or until the fruit is hot and bubbly.
6. Remove from oven and allow to cool for at least 15 minutes before serving, the fruit sauce is very hot straight out of the oven. Delicious served warm with a scoop of vanilla ice cream.

 

NOTE:  If you do not need to be Gluten or Dairy free substitute evenly with regular flour, oats and butter.

Chicken, Asparagus and Bacon

• 1/2 pound asparagus spears, trimmed
• 2 slices bacon, coarsely chopped
• 1 large boned chicken breast half, sliced into 4 pieces
• salt & pepper
• 1 medium yellow summer squash, halved lengthwise, seeded,  and cut into 1/2-inch pieces
• 3/4 chicken stock
• 2 tablespoons dry white wine
• 1 tablespoons flour (I use my gluten-free blend)
• 1/4 teaspoon finely shredded lemon peel

1. Cook asparagus in a small amount of boiling water about 3 minutes.  Drain.  Immediately plunge asparagus into ice water to stop cooking.
2. In skillet cook bacon over medium heat until crisp.  Remove with slotted spoon and drain on paper towel.  Reserving 1 tablespoon drippings in skillet.
3. Sprinkle chicken with salt and pepper.  Cook chicken in skillet with drippings about 5 min on each side over med-high heat.  Remove from skillet and keep warm.
4. Add squash to skillet and cook for 3 minutes, stirring occasionally. 
5. In a bowl whisk flour and broth with lemon peel.  Add to skillet.  Cook and stir until thickened.  Add asparagus and chicken.  Cover and cook about 6 minutes on med heat.  Sprinkle with bacon.

We added a sliced baked sweet potato to our plates.  Serves TWO.  It was a marvelous supper!

Shephard's Pie - Low Carb

1 head cauliflower, roughly chopped
1 stalks celery, finely chopped
1 1/2 bell peppers, large dice (use variety of colors)
1 pint jar tomatoes
1 small onion, chopped
1 clove garlic
1/2 pound ground beef 
1 cup cooked Kidney Beans
1/3 cup fresh parsley, finely chopped and loosely packed
2 tablespoons apple cider vinegar, to taste
1/4 cup homemade beef broth 
extra virgin olive oil
salt
pepper

1.  Preheat oven to 450° F.

2.  Place 1 rimmed baking sheet to preheat in the oven. (optional, but helps cook the veggies faster and gives them a nice roasted bottom.)

3.  Take chopped cauliflower and toss it in a large bowl with 1-2 tbsp extra virgin olive oil. Add in d salt. Toss to coat.

4.  In another bowl, toss the tomatoes, onion, and peppers in a tbsp of extra virgin olive oil, salt and freshly ground pepper.

5.  Once oven is heated, take out baking sheet and line with parchment paper, if desired. Place in an even layer the cauliflower on one side and the rest of the veggies on the other.

6.  Bake until nicely roasted, about 20-25 minutes.

7.  While baking, saute garlic in extra virgin olive oil over medium heat.  Add celery and cook until slightly softened.

8.  Add in beef and brown, adding salt and pepper to taste. Add cooked beans to beef.

9.  Once veggies are done, remove them (except for cauliflower) from their baking sheets and add to the beef mixture.  Pour in broth and vinegar and simmer until cooked down slightly. Stir in parsley.

10.  While mixture is cooking down, place the cauliflower in a high-powered blender or food processor and puree. You may need to add more salt at this point.

11.  Pour into 8″ pie plate and top with the roasted cauliflower puree.

12.  Bake at 375° for 15-25 minutes or until heated and the topping has a golden colour. 

Unstuffed Cabbage Casserole

1 small onion, diced
2 cloves garlic, minced
1/4 red pepper, chopped in 1" pieces
2 cups shredded cabbage
8 ounces grass-fed, ground beef (1/2 pound)
1 pint jar tomatoes
1 tablespoon pure apple cider vinegar
Salt and pepper to taste
Extra Virgin Olive oil

1. Lightly grease casserole dishes with extra virgin olive oil.
2. Sauté  the onions in extra virgin olive oil until translucent and edges browned. Add in red pepper and 1 clove garlic, sauté until softened. Remove from heat and transfer to a bowl.
3. Return pan to the stove and sauté the remaining garlic and beef, cook until beef is browned add more Olive oil if necessary.
4. Season beef with salt and coarsely ground black pepper to taste (I used about 1/4 tsp of each). Drain excess moisture/fat if desired.
5. Layer the ingredients starting with shredded cabbage, then the onion and pepper mixture then the ground beef in a 9x9 inch casserole.  Repeat until all the ingredients are used.
6. Add the apple cider vinegar to the tomatoes, add salt and pepper as needed and pour over the casserole. 
7. Bake for 45 minutes at 350°F. or cook in slow cooker on low for 3-4 hours.
8. Great served with carrots or green beans.

Szechuan Noodles with Chicken and Broccoli

Serves 4  
***NOTE*** I made this ahead, placed in refrigerator and put together in 15 minutes at supper time.

2 whole (split) chicken breast - I used a free range organic chicken (see Notes #3)
Extra Virgin Olive Oil
Kosher or good Sea Salt and freshly ground black pepper
2 large garlic cloves, chopped
1 tablespoon freshly grated ginger (see Notes #2)
3 tablespoons coconut oil
1/4 cup sesame seeds
3 tablespoons smooth peanut butter
3 tablespoons Gluten Free Soy Sauce
3 tablespoons Red Wine Vinegar
1 tablespoon local honey or coconut sugar
2 teaspoons sesame oil
1/4 teaspoon red pepper flakes
6 ounces gluten free spaghetti (I used Ancient Harvest Quiona)
*we encourage you to buy all your fresh produce from your local farmer*
2 cups broccoli florets (stems see Notes #1)
1 scallion (green onion) sliced diagonally using the white and green parts
1/2 red bell pepper, julienned (can use green but red is sweeter)
 
Directions:

Peach Cake

It's a perfect time of the year to enjoy such a nice cake!  Of course, whenever I find a recipe that I think will be lovely I have to adapt it so, sorry Barefoot Contessa, this recipe is now GLUTEN-FREE!


picture from www.foodnetwork.com

Fresh Peach Cake

1 stick unsalted butter, at room temperature
1 1/2 cups sugar, divided
3 large eggs, at room temperature
1 cup sour cream, at room temperature
1 teaspoon pure vanilla extract
2 scant cups 'Better Than Wheat' Gluten-Free Flour Blend
1/2 teaspoon Guar Gum
1/2 teaspoon Xanthan Gum
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon kosher salt
1 1/2 teaspoon ground cinnamon
3 large, ripe peaches, peeled, pitted and sliced
3/4 cup chopped pecans.

Chicken Asparagus Pasta Casserole

• 4 ounces Gluten Free mini penne pasta or similar shape (we prefer quiona pastas)
• 3 tablespoons butter
• 3 tablespoons gluten-free flour blend
• 1/4 cup red bell pepper, chopped
• 1 clove garlic, minced
• 4-6 green onions, thinly sliced
• 3/4 cup chicken broth
• 1 cup coconut milk
• 1/4 teaspoon salt
• pinch freshly ground black pepper
• 1/4 teaspoon poultry seasoning blend
• 1 cup cooked asparagus, cut in 1-inch pieces
• 1 1/2 cups diced cooked Chicken

Preparation:

Grease a 9x9-inch baking dish. Heat oven to 350°.

Cook pasta in boiling water following package directions.

In a large saucepan over medium-low heat, melt butter; add bell pepper and sauté until tender. Add garlic and green onion; sauté for 1 minute longer. Stir in flour until well blended. Stir in chicken broth, cooking until thickened. Stir in milk; continue cooking, stirring frequently, until thickened and hot. Add seasonings, asparagus, and chicken; heat through. Stir in the cooked drained pasta and pour into the prepared baking dish.

Bake for 30 to 35 minutes, or until hot and bubbly.
Serves 3 to 4.

Day Two - Low Carb Fast Menu Plan

We are assuming you are purchasing LOCALLY GROWN food products!





Breakfast

• 3 farm fresh, free-range, organically raised, Large Eggs with 1 cup organic spinach and 1 cup sliced raw mushrooms plus optional herbs and cheese.  Saute spinach and mushrooms.  Remove from pan and cook eggs as for omelet adding vegetables, herbs and cheese before folding over. You can also scramble the eggs directly into the spinach and mushrooms.    Serves ONE
• Cranberry Flax Muffin 

Snack

1 slice nitrate free deli ham and some cheese

Green Juice Smoothie

Lunch

• 3 cups chopped romaine or other dark green lettuce
• Tuna Walnut Salad

Snack

• 1/8 small cantaloupe or other melon (not watermelon) - Be sure you wash the melon very carefully before you cut it open.
• 1/2 cup cottage cheese, if you can do dairy

Supper

• Low Carb Pasta
• Green Salad with low-carb dressing

Day One Low Carb Fast Menu

Today's Low Carb Menu:

Breakfast:
Serves One:
1 tablespoon coconut oil
1/4 cup chopped asparagus
2 large crimini mushrooms chopped
1 slice nitrite free bacon
2 large farm fresh, free-range eggs, beaten
2 tablespoons shredded cheddar (optional)

Cut up bacon and fry in pan until done, drain bacon fat and add coconut oil, add mushrooms and asparagus and saute on medium heat for 2 minutes or until asparagus is tender crisp.  Add beaten eggs and scramble.  Remove from heat and stir in cheese, if using.

Snack:
Green Juice Smoothie

Lunch
Serves One: Salad made with 4 cups chopped romaine or other dark green lettuce (i.e. not iceberg), half an avocado, and 4 oz cooked chicken meat, with Vinaigrette dressing such as Sweet and Sour Lime Dressing: 1 T lime juice (from a bottle is fine), 1 t water, 2 T extra virgin olive oil, Seasonings to taste, Sweetener (stevia or honey) to taste.  1. Put lime juice and water in bowl. Add sweetener to the tanginess level you want. 2. Add salt and pepper.  Whisk together to dissolve the salt.  3. Whisk in the olive oil.

Snack:

Serves One: 1 Apple with Peanut Butter

 Supper:
Serves Two:
1/4 pound Ground Beef Patty or Steak, each serving

1 cup Green Beans, each serving

1 cup Mushrooms and Peppers, each serving

Recipe: 1 cup chopped red Bell pepper, 8 oz sliced mushrooms, 2 cloves garlic, 1 t dried thyme or 1 T fresh thyme, 2 T dry white wine or chicken stock, small amount of olive oil to coat pan

Heat the oil in the pan on medium-high, and add the mushrooms. Cook until they begin to brown and add the peppers. Cook for 2-3 minutes,and then add salt and pepper, and the garlic and herbs. Cook for 30 more seconds (don't burn the garlic!), and add the wine or stock. Cook until the liquid evaporates.

Makes two pretty large servings, each with 7 grams of carb plus 3 grams of fiber.

My Favorite Breakfast or Anytime Meal

Two farm fresh, cage free, organic eggs,  orgnically grown veggies from the garden fried in 1-2 tablespoons coconut oil ( I NEVER use canola or vegetable oil) and topped with a couple slices of colby jack cheese.  I ate this with a slice of guten-free dilly bread with butter (I NEVER eat margerine) and a glass of ice cold, raw whole milk.

Good fats help protect me from the bad effects of the summer sun and allow me to get all the vitiman D my skin can produce with the help of the sun.

I have found a tablespoon or so of Coconut oil helps to speed up my metabolism.

Monday Moments

Don't forget our Coconut Oil Give-Away  CLICK HERE!

Making Your Own Gluten-Free Vanilla

According to Vanilla Review, "Quality vanilla is a tasty and essential cooking ingredient. It’s also very expensive. By making our own extraction we get the highest possible quality product made from the absolute best vanilla beans. Considering that the FDA regulates vanilla extract by bean weight and not bean quality, you never know what you might be getting with manufactured products. Your vanilla will be free of the artificial colors and vile corn sweeteners found in even high-quality vanilla extracts. Hand crafted vanilla extract is a great gift that will last a lifetime — like a fine wine, vanilla extract matures with age."

Wow, the ingredients are expensive!!!  Have you price Vanilla Beans lately?  Actually the beans have gone down in price.  Remember to get only the best quality beans and they should be fresh and soft.  We think that dollar for dollar and quality of product you will find that making your own Vanilla will actually save you money in the long run!

We found an excellant tutorial for you HERE.  We love our homemade vanilla and if you are Gluten-Intollerant or Celiac then you will be glad you made your own too!

Making your own vanilla does require liquor, as does making some of your own herbal extracts.  The following is for us gluten-free folks:

Gluten-Free Vodka BrandsChopin (potato based) - http://www.chopinvodka.com/
Ciroc (grape based) - http://www.cirocvodka.com/
Ciroc now features flavored vodkas!

Gluten-Free Rum
Most Rum is naturally gluten-free, including Bacardi & Cruzan. Beware Rums with fancy "natural flavors" that could be hiding wheat, barley or malt.


The Gift of Hospitality
Our Hospitality Hint of the Week

Today we are going to begin a series of ideas on things you can to to Bless others in the name of Jesus Christ.

Many people are homebound for one reason or another and often forgotten. This Hospitality Hint is great for the homebound or just ANYONE for that matter.  There are many lonely people in this world often surrounded by thousands.

Call or Text

Check in every once in awhile allows others know your are thinking of them.  A phone call is more personal, but a quick text message can be equally appreciated by most people.  Even Facebook messages or emails can be encouraging.

Reading Through the Bible In a Year

We are again attempting to read through the Bible this year. Just joining us or did you get behind? No matter and no need to play catch-up. Start where you are today and go forward.

Monday: Luke 4:1-12, Ephesians 5:22-33, Psalms 119:81-88, 1 Kings 17-18

Tuesday: Luke 4:13-30, Ephesians 6:1-9, Psalms 119:89-96, 1 Kings 19-20

Wednesday: Luke 4:31-37, Ephesians 6:10-24, Psalms 119:97-104, 1 Kings 21-22

Thursday: Luke 4:38-44, Phillippians 1:1-11, Psalms 119:105-112, 2 Kings 1-3

Friday: Luke 5:1-11, Phillippians 1:12-20, Psalms 119:113-120, 2 Kings 4-5
Saturday: Luke 5:12-16, Pillippians 1:21-30, Psalms 119:121-128, 2 Kings 6-7

Sunday: Luke 5:17-26, Phillippians 2:1-11, Psalms 119:129-136, 2 Kings 8-9

We also like to read a Proverb a Day corresponding to the day of the month. This month I am memorizing Psalms 20, could you memorize a Psalm?

Genealogy or Family History

Ever wondered who your grandparents were or where they came from? I have been finding out some interesting things, solving some medical mysteries and just having some fun with genealogy (family history) explorations!  If you want to find out how to search your family history or see what fun I'm having visit my other BLOG  http://footstepsbehindme.blogspot.com

101 Herbs That Heal

Below is the First 10 in my list of the 101 Plants/shrubs/Trees on our property that have healing qualities.

1. Aloe
2. Apple Trees
3. Aronia
4. Basil
5. Blackberry
6. Black-eyed Susan (Rudbeckia hirta)
7. Calendula (Calendula officinalis)
8. Catnip
9. Cayenne
10. Chaomile

Cayenne

This rather ambiguous little pepper has so many uses and health benefits that I decided just to link you to them.

The plant itself is rather easy to grow and like hot weather so if you'd like to grow a pepper that has a little bite without burning your face off, Cayenne peppers are probably the way to go. They have a medium heat and are used in many Cajun and Mexican dishes. Here are a few steps to growing your own supply of this versatile and hot, but not too hot, pepper.

Check out the Chili Man

or this UTube Video

http://youtu.be/i2LX59Z2pU0


Chaomile

Why Do People Use Chamomile?

Chamomile has a long history of use in Europe for digestive ailments. The active constiuents of chamomile have anti-inflammatory properties, and ease spasm and discomfort in the digestive tract.

• Indigestion
• Anxiety
• Insomnia
• Canker sores
• Colic
• Conjunctivitis, eye irritations
• Crohn's disease
• Diarrhea
• Eczema
• Gingivitis
• Hemorrhoids
• Menstrual disorders
• Migraine
• Irritable bowel syndrome
• Peptic ulcer
• Skin irritations
• Ulcerative colitis
• Minor wounds

Safety
Chamomile is part of the Asteraceae plant family, which includes ragweed and chrysanthemum, so people with allergies may react when they use chamomile either internally or topically. Call your doctor if you experience vomiting, skin irritation, allergic reactions (chest tightness, wheezing, hives, rash, itching) after chamomile use.
Chamomile should not be taken during pregnancy or breast-feeding.
Chamomile contains coumarin, a naturally-occurring compound with anticoagulant or blood-thinning effects. It should not be combined with warfarin or other medications or supplements that have the same effect or be used by people with bleeding disorders. It shouldn't be used two weeks before or after surgery.

Here's a great UTube Video on how to grow Chamomile

http://youtu.be/gtqyUhSZxi0

Herbed Quiona

Quiona is a marvelous grain/seed that is used in Peru and neighboring countries and not enough in the US.  It is highly nutritious being high in fiber and protein, making it perfect for the gluten-free/celiac folks or anyone for that matter.

This recipe serves 4.  Make it day one with Lemon Dilly Chicken and then serve the left-overs the following day as Chicken Primavera.

1 cup plus 3 tablespoons quinoa
8 oz frozen peas, cooked
1/2 pint cherry or grape tomatoes
1 ounces cream cheese
2 Tablespoons milk
1 tablespoon EACH chopped fresh basil, oregano and parsley
1 garlic cloves, minced
salt and pepper to taste
Parmesan cheese for each serving.

Boil 2 cups of water, then add the quinoa and return to a boil.  Cover, reduce heat to medium and cook for 15 minutes.

In a small bowl, whisk together the cream cheese, milk, herbs, garlic, salt and pepper.

Once the quiona is cooked add the peas, tomatoes, and cream sauce and give it a toss to combine.

Sprinkle with Parmasean Cheese

This can be served warm or as a cold salad.  Try adding 2 cups diced chicken to make a delicious Chicken Primavera.

Fiery Scallops & Bok Choy over Cello Noodles

serves 2

1/2 pound sea scallops
1 tablespoon arrowroot
1 tablespoon grated, peeled, fresh ginger
Grated zest of 1/4 organic orange
1.4 cup chicken broth
2 tablespoons orange juice
1 1/2 teaspoon gluten free soy sauce or tamari
1 teaspoon honey
1/4 teaspoon red pepper flakes
3 ounces broccoli florets
3 ounces baby bok choy cut into 1-inch pieces
1 1/2 teaspoon white wine

Cello noodles cooked according to package directions

1. Toss together scallops and 2 teaspoons arrowroot, ginger and orange zest in zipper bag until scallops are evenly coated.
2. Whisk togehter remaining arrowroot, broth, orange juice, soy sauce, honey, and pepper flakes in small bowl until smooth.
3. Add 2 teaspoons coconut oil to wok or skillet and set over med-high heat.  Add scallop mixture and stir-fry until scallops are just opaque in center, about 3 minutes then transfer to plate.
4. Add broccoli, bok choy, and wine to skillet.  Cooke, covered, until crisp-tender, about 3 minutes.  Re-whisk broth mixture.  Return scallops to wok along with broth mixture.  Stir-fry until suace bubbles and thickens, about 1 minute.

Serve with steamed snap peas.

Italian Frittata

• 2 teaspoons olive oil
• 1/3-1/2 pound mild Italian Sausage, cooked
• 1 potato, diced
• 1/3 cup onion, sliced
• 2 tablespoons red bell peppers, chopped
• 1/3 cup spinach leaves, lightly chopped
• 1 small roma tomato, diced
• 3 farm fresh eggs
• 1/4 cup milk
• 2 tablespoons grated parmesan cheese
• 1/4 teaspoon salt
• 1/8 teaspoon pepper 

1. Preheat broiler. Heat 6 inch cast iron skillet with 1 teaspoon oil on stove.
2. Add onion, pepper, sauté over medium heat 3 minutes.
3. Meanwhile beat eggs, milk, seasonings in bowl or large measuring cup.
4. Add potatoes to pan salt and pepper to taste, sauté another 4 minutes.
5. Add sausage to pan, sauté another minute.
6. Turn down heat to medium low, add other tbsp oil, pour in egg mixture, sprinkle spinach on top.
7. Cover and cook 5 minutes.
8. Remove lid, with rubber spatula, loosen egg from sides of pan.
9. Sprinkle tomato, cheese on top.
10. Place under broiler about 6-8 inches from heat, broil 3-5 minutes, until slightly brown and bubbly.
11. Cut into wedges.

Crispy Potatoes for Two....or more

serves two

2 tablespoons coconut or grapeseed oil
2 medium Yukon gold potatoes, peeled, and cut into 1/2 inch cubes
Sea Salt and pepper
1 1/2 teaspoons water
 1 1/2 unsalted butter

Preheat oven to 375 degrees

In a large cast iron pan, heat the oil over medium-high heat.  Add the potato cubes and season with salt and pepper.  Saute stirring frequently, for 5 minutes. 

1. Turn the heat up to high, add the water, stir, and cover the pan with a lid.  Steam the potatoes until the water evaporates, about 3-4 minutes. (open the lid long enough to give the potatoes a quick stir ever 1-2 minutes).  Lower the heat to medium and saute another 1-2 minutes until all traces of water are gone. 
2. Toss in the butter and stir to coat the potatoes. 
3. Spread the potatoes out on a baking sheet.  Bake in the oven until the potatoes are crisp and browned to your liking, about 15-25 minutes. 

Can be doubled or tripled to serve your family.

Sweet and Sticky Spareribs

serves four so divide in half for two

1 tablespoon coconut oil
2 tablespoons barbeque sauce
2 tablespoons sweet chili sauce
3 tablespoons pure apple cider vinegar
1/4 cup gluten-free soy sauce or tamari
2 teaspoons finely chopped ginger
1 tablespoon chopped garlic
1 cup pineapple juice
1/4 cup coconut sugar
salt and pepper
2 1/2 pounds spareribs (preferrably from your local farmer who raising the pigs on pasture)

In a small bowl whisk together all the ingredients for the marinade.  Cut the spareribs into individual ribs and put in a resealable plastic bag.  Pour the marinade into the bag and toss to coat.  Put the bag into a large bowl and refrigerate to let marinate for at least 2 hours or overnight is better.

Preheat oven to 300 degrees.  Remove the ribs from the marinade and arrange on a baking sheet, cover with foil and poke holes in the foil to vent.  Reserve the marinade.  Bake until the ribs are tender, about 1 1/2 hours.

In the meantime, pour the reserved marinade into a small saucepan and bring to a boil over medium heat.  Reduce the heat and simmer the mixture until thick, about 30 minutes.  Reserve.

Preheat the grill.  After 1 1/2 hours, remove the foil from the ribs. Baste the ribs with the reduced marinade and grill for 5 minutes.  Turn and baste the ribs again with the remaining sauce and grill an additional 5 minutes.  Remove and serve.