Home-grown-Vegetable Garden restored to better-than-former Glory..

My beautiful vegetable burlap-bag garden of two years was completely neglected last year (it happens..) and became a wild-looking garden of many weeds and mutant carrots, a tall, surviving moringa tree, some tall, sophisticated rosemary plants and three prolific pineapple plants.
I decided to restore the garden to its former beauty by cleaning and re-planting one row of the bags at a time. Then the giant pressure cleaner showed up because I had to paint my concrete deck for many reasons..I realized that here was an opportunity not to be be realized again in the forseeable future – to clean out the entire garden and save myself hours of labor. I became like Edward Scissorhands and cleaned the entire garden out in less than two hours. Plants are added as I get them and empty bags had to be protected from marauding cats thinking these are new destinations for their unpleasant contributions. So now some bags have lovely new plants – I planted different lettuces, broccoli rabe (an ambitious choice, we’ll see..), kale, parsley, mint and lavender, the latter two to dissuade pests with their pungent scents.. Other bags, waiting for their plants, have inverted pots, pottery shards, net bags, anything I could find that would not appeal to the paws of the invasive cats..



Inflammation-fighting Immunity Booster..

Refusing to succumb to cold/flu/respiratory infection – whatever everyone else around me has/had..The first line of defense is Moducare (plant sterol immunity boooster), then hot tea (rose hips and hibiscus) with apple cider vinegar, turmeric, honey and fresh lemon juice..homemade chicken soup for lunch, made                          even more anti-inflammatory with sweet potato in it, thank you first mil, Lenora – she always added a sweet potato to chicken soup making it magical..  https://yourbetter.health/your-better-health-books-and-products/









New Take on Protein Shake..

Thanks to Costco for their giant bags of organic berries! My protein shake just reached new heights of deliciousness..
Revised Protein Shake recipe (organic ingredients always preferred):
Scoop of favorite protein powder (pea or hemp are my first choices..whey(from dairy) is the devil for me)
1 cup almond milk or other nondairy milk
1 Tablespoon fresh-ground organic raw flaxseeds (I love the golden ones)
I heaping teaspoon cocoa powder (favorite is organic cocoa powder with maca by Natierra)
1 teaspoon cocoa nibs (Natierra organic)
1 Tablespoon organic peanut butter (Whole Foods brand is delicious and low cost although I’d pay more for a glass container)
Blend together.
Add 1/2 cup water if too thick..
Add generous scoops of frozen blueberries and strawberries and blend..



Hand-built and press molds using mica clay from New Mexico









The Truth of the Matter..

Just got to Colorado and decided it was a great time start another journal.
I wrote before, and then went back and edited after, intake of a sativa-dominant hybrid.
It surprised me how many revisions I made and I found this to be a stress reducing, health-improving experience.

I’m writing in a “pre/post” fashion:
meaning pre: how I felt before intake of a sativa-dominant hybrid
and post: after: divided by “/”

Wake up, start to get  organized/the flow going  , two projects  looming/blossoming , deadlines/new starts 4 and 5 days respectively, but/and fairly well prepared/totally ready but/and pressure mounting/excited for the challenge.












A Tea for many reasons..

Spring Dragon Tea is one of my favorites; I think its amazing! – it’s an a caffeine-free adaptogen; supports alertness and focus if needed, and can also produce calmness and improve mood. So I can drink it in the morning or late at night too..
The main ingredient is gynostemma, aka “magic grass,” a green-leafed herb widely used in Asia to maintain health. Like ginseng, gynostemma contains saponins, health-promoting compounds that help protect the immune system and liver and may help reduce blood lipids and cholesterol levels. Other ingredients are schizandra fruit, goji berries, eleuthero root, astralagus root and luo han guo fruit. So, highly anti-oxidant, anti-inflammatory and delicious, this is a staple in my casa!

To order:



Opportunitarian – the Best of What’s Around

I am an opportunitarian – I enjoy the best food I can find. If I’m in the mood for ribs and a good rib joint is in close by, I’m there. I make sure I balance the fat with lots of greens and fiber for the next couple of days, and I add a little extra exercise.. And peppermint tea helps my digestion..

And if I have digestion issues from overeating, or too much fat, or the occasional dairy, I turn to my two favorite supplements, Digest RC or Digest Gold. For more info or to order, please see my Books and Products page:


Make sure you consult your health professional for anything requiring medical authority. I do bloodwork every year and review my results and supplement protocol  with my doctor, really important!❤



Re-cycled items in artwork with intent to evolve away from them..

I save things that interest me to use in mixed media paintings and soon-to-be sculptures; Among my favorites are the plastic net bags citrus fruit and sometimes avocados come in.. many of them are woven differently and they make the most beautiful textures with translucent layers of colors over them. You get all kinds of effects in the recesses caused by the netting; it’s very delicious. Thank you, Golden Gel Medium! I do wonder how long all these net bags will take to decompose. l appreciate having a visual reminder to pay attention to and move away from what seems to be excessive and damaging to the planet and what I hope will change..  It reminds me of when I would drive my children to school and we’d pass one of the Trash Mountains and I would have a clear visual of the mountains being entirely filled with disposable baby diapers and wipes. They are the only mountains in Florida..



Cilantro is a Food with Benefits

Cilantro, aka coriander, is one of my favorite herbs to add to almost anything. Many potential health benefits include anti-cancer effects: It may prevent HCA’s from forming when cooking meat. Good for skin:  A study published in the Journal of Medicinal Food in 2015 found cilantro extracts to protect skin from damage by Ultra Violet (UV) B radiation. I am not sure how they meant to use it – topically, or as a supplement, or in food, I don’t know. My personal take (and hope) is that its works systemically (like chemicals given to plants) when we consume it in food (which I do so often).. 🙂

 It has antimicrobial and heavy metal chelation factors great for detoxification. I could go on…this is a Food with Benefits!



Reuma-Art! Actual Pain Relief in a Stellar Natural Anti-Inflammatory Supplement

Here is a natural anti-inflammatory supplement that actually provides pain relief.
Personally, I have a psychosomatic bent – everything pretty much works on me, I am so hopeful and positive about the supplements I take. So, although I have been using this supplement for years with great results, I am just starting to promote it now because of Reuma-Art’s successful pain abatement experienced by others:

An achilles tendon injury sufferer – felt pain relief in less than 1 hour
Someone who fell and had head and shoulder pain – experienced pain relief
A neighbor with chronic knee pain – took this supplement on her way to her doctor; by the time she arrived for her appointment, her pain was gone.

And most recently, and amazing to me – an allergic reaction subsided within 40 minutes of taking two capsules! A friend of mine ate a luscious nectarine and had an abcess swelling on her lip; she’s allergic to apples and cherries, possibly all tree-fruit. Anyway, the swelling disappeared..

Reuma-Art was developed by Full Life for rheumatoid arthritis sufferers and everyone else can reap the benefits as well.

I have decided to rep this product because of the high rate of successful outcomes.

To order and receive 10% off Reuma-Art and any Full Life products:

use Discount Code: Shorr



Memorable Brussels Sprouts Tacos 

Beautiful organic Brussels sprouts purchased from Steamboat’s Natural Grocers made it possible to try Chloe’s recipe for Brussel Sprouts and Corn tacos. This could be one of the best dinners I ever made. Thank you, Chloe, it was stellar.
Chimichurri sauce, made with cashews and cilantro marrying charred corn and Brussels sprouts topped off with red onions soaked in rice vinegar.. Memorable.
I’m requesting permission to post the recipe and I’m definitely buying Chloe Coscarelli’s book, Chloe Flavor.



Earth Day reminds me how happy and grateful I am to live on this beautiful planet..



When I need an immediate immune system boost..

If I was stranded on a desert island, these 3 supplements would be in my survival kit.
I’ve used them for years with excellent results.
Moducare and Emergen-C have prevented many infections from overtaking me.
My family and friends say I never get catch anything, which is mostly true.
If I’m around someone who is infectiously sick, I take 3 Moducare and Emergen-C as soon as possible.
I always drink adequate water but especially if I feel like I’m starting to get sick.
I’ve managed to avoid succumbing to many contagious colds and flus;
I may be at the edge of it, just starting to feel the symptoms, and they disappear instead of develop.
I take Nature’s Way Original Sambucus, a syrup made from black elderberries if I start to have a sore throat;
this product is delicious and I get a powerful dose of anthocyanins.
Moducare is a superstar immune-system booster made of plant sterols and sterols and strengthens the immune system.
Emergen-C is an amazing product that delivers Vitamin C plus manganese and zinc for the immune system,
B vitamins for energy and electrolytes. Nature’s Way Original Sambucus is a potent source of anthocyanins aka flavonoids of dark red or purple color.
Anthocyanins are powerful anti-oxidants and used in treating many illnesses.



My Personal Travel Salad

I had to travel and decided to bring a healthy snack (and not waste these beautiful, organic vegetables)..

So I cut them up and put them in a freezer ziploc-type bag (sometimes plastic is inevitable).

Then, I added 6 olives (a healthy fat and in case I had to share) and pickles (not made with vinegar so they have live probiotics).

This boo-boo bear I keep in the freezer will keep cool and won’t melt like ice.

So I added another ziploc-type bag and put the cooling bear in (outside of and not touching the vegetables).

Travel healthy snack success!



Tofu and Cauliflower Bowl

Admittedly monochromatic, this spicy Shriacha-marinated tofu pairs perfectly with oven-roasted cauliflower. Great nutrition here, always good to have at least one cancer-fighting cruciferous vegetable each day and the tofu is a good, low-fat protein option, especially if there was bacon in the recent past.


A beloved dog’s perspective..

Oh..another of Steff’s better digestion concoctions..

Maybe she needs it

Especially after her rich, heavy sat-fat, high sugar eating this holiday..

This refresher has fresh lime juice, pomegranate juice, muddled rosemary, freshly-grated organic ginger, the lightest touch of honey. Combine with seltzer..heaven



Chicory, where have you been all my life?

I bought this chicory product because the mocha flavor and no caffeine made it worth a try. Too much caffeine robs me of sleep. I brewed a cup and it was surprisingly delicious! I googled the health benefits of chicory and they are extensive. The ancient Egyptians used chicory root to purify blood and the liver. Good for digestion, is anti-inflammatory, also has inulin and high fiber so can help reduce glucose and LDL levels, has lactucin, which may reduce stress and help sleep. All good and a healthy choice for coffee lovers (addicts).



Sweet Potato Chili – Food with Better Health Benefits

Too many sweet potatoes in the pantry – a great reason to make sweet potato chili with spices bought back from Taos and Madrid, New Mexico. I used the same amount of vegetables, more really, as recipes using two pounds of meat with about 3/4 of a pound of grassfed ground beef (on sale for $4 last week at Winn Dixie) and it was the perfect amount.
Every ingredient in this recipe provides health benefits; usually I provide links to data..it would be pages..

1 onion, chopped
1Tablespoon olive or avocado oil
3 cloves chopped garlic
1 Tablespoon red chile powder
1/2 teaspoon turmeric*
1/2 teaspoon cumin*
1/2 teaspoon coriander*
1/4 teaspoon garlic powder*
a bit of cayenne*
1/2 teaspoon salt
fresh-ground black pepper
3 cups cubed raw sweet potatoes
2 carrots, sliced – cut slices in half
1 stalk celery, sliced
3 cups organic vegetable stock
1 box or can chopped tomatoes (about 25 ounces)
1 teaspoon honey*
1 box or can cooked black beans, or beans of choice, or no beans
1 pound cooked ground beef (grass-fed if possible), or no meat**
1 cup corn (frozen if fresh not available)*

Sauté onion in oil until softened in stainless steel pot
Add chopped garlic, chili powder, turmeric, cumin, coriander, garlic powder, cayenne, salt, pepper and combine
Add sweet potatoes, carrots, celery and stir to coat
Add vegetable stock, chopped tomatoes and honey
Bring to boil and simmer for 1 1/2 hours
Add black beans, cooked ground beef and corn
Simmer for 40 minutes
Stir in fresh-chopped parsley and/or cilantro (if using dried, add with other spices at beginning)
Serve in bowls; can top with chopped avocado; serve with cornbread or rice
* optional ingredients; ** eliminate for a vegan chili



Tasse Teaches_How to Create an Easter Egg Matching Activity for Toddlers and Pre-schoolers

Expressing creativity has many better health benefits. One of the most fun and easy activities is to create age-appropriate activities for young children.
Tasse Knapp has extensive expertise and shares some of her activity ideas. Preschoolers and toddlers can play this matching game.
We are sharing a printable egg template for you to print and color with pencils or markers; print on heavier paper for watercolors:




Late Night Temptation

Late Night Temptation

I was peeling bananas, freezing them for future smoothies (organic bananas have been 67 cents/pound) when I remembered seeing some walnut, chocolate chunk non-dairy ice cream in the freezer. One bite I will have, I said to myself, and something happened during that one bite, and I devoured the remaining half pint..one cup..2 servings..I regained consciousness and read the label. Corn syrup solids! For real? Corn syrup is bad enough but solid? And 3.5 grams of saturated fat x 2 = 7. Unacceptable! And so many different sugars.. When I snack late at night, I know the impact it will have on my body – instead of having the wonderful, restorative sleep I’m looking for, my body will default from repair mode to digestive mode. Lesson learned: No bite is better than one bite.



Jeans Never Lie

Jeans Never Lie..

  • Everyone is complaining about being fat and I have put on weight too.
  • I can always tell if I’m gaining weight by the way my jeans fit.
  • This is my plan to lose weight:
  • No food after 7:00 p.m.
  • Increase water intake (half of body weight in ounces)
  • Limit or eliminate snacks (if hungry between meals, I drink water)
  • No dairy except for a little organic butter occasionally
  • 0-1 animal products/day
  • 1-2 starchy carbs/day (bread 0-1 slice/day, only sourdough or rye)
  • Healthy fats: fresh-ground flaxseeds, avocados, almonds, walnuts, olive oil
  • Large salads (no bottled dressing; 1-2 T. olive oil, lemon or lime juice, salt)
  • Non-starchy cooked vegetables
  • Fruit for breakfast or 30 minutes before oatmeal
  • No processed meats
  • No highly-processed anything
  • No fake butter or margarine
  • No fried foods
  • 30 minutes or more physical activity at least 5 days/week
  • Laugh often
  • Play
  • Meditate
  • Get enough sleep


Fresh mint  Fresh rosemaryPomegranate juice

Pomegranate Immune Booster

Every one of these ingredients is a food with benefits!

Fresh mint
Fresh rosemary
Citrus fruit
Pomegranate juice
Fresh ginger
Seltzer water

Use a mortar and pestle or the back of a spoon and gently muddle the rosemary and mint Slice citrus fruit(lemons and limes into quarters, oranges into eighths). Squeeze juice into glass half-filled with ice (crushed if possible). If fruit is organic, drop into drink after squeeze. Add 1-2 ounces of pomegranate juice and a few grates of fresh ginger. Add sparkling water. That’s it!



New Mexican Cuisine

Elegant and Delicious New Mexican Cuisine

“Chile, red or green is like a romance that once nurtured, becomes a love affair.” – Harmon Houghton’s Red or Green Chili Bible – Love at First Bite

I was delighted that Harmon Houghton responded so quickly to me and gave me permission to reprint the recipes for Green Chile Sauce and Adobo from the Red or Green Chile Bible. Exploring New Mexico last fall enlightened me about this marvelous cuisine. I bought this incredible book in Madrid, NM as a gift; when paging through it, I knew I couldn’t part with it. Everything you could possibly want or need to know about chiles is here, including an explanation of SHU (Scoville Heat Unit). Poblanos are my favorite, coming in at 1,000-2,000 Scovilles. Bell peppers are 0 Scovilles; at the high end are the Chocolate 7-Pot Chili Pepper, averaging 1,169,058 Scoville Units, and the Trinidad Moruga Scorpion, scalding at 2,009,231!

The capsaicin in the peppers produces the heat and is the plant’s defense against being eaten. Lucky for us, capsaicin has many health benefits: anti-inflammatory; increases metabolism; pain relief; may help relieve nasal congestion and sinus infection; may lessen IBD and ulcers (helps kill bacteria like H. pylori); heart protective (may reduce cholesterol, triglycerides and platelet aggregation and may reduce formation of fibrin, necessary for blood clot formation)

I loved the section of the book about giving thanks for our food. All major religions and Native American culture are represented here. My favorite is the Cowboy’s Prayer:
Rub-u-dub dear God, pass the grub. Thank you.

Green Chile Sauce
1 cup Fresh Green Chile (Anaheim, Big Jim, Poblano, Jalapeño, Serrano)*
1//2 cup chopped onion
2 cups water or broth
2 Tablespoons flour
2 Tablespoons Adobo spice mix**
Garlic clove or 1/2 teaspoon powdered
1 tablespoon Sweetener
1/4 cup vegetable oil

In a medium saucepan, sauté the onion and garlic in the oil over medium-high heat until tender. Stir in flour to make a paste, making sure that you keep stirring over a low heat until the oil and flour are blended. Add the chopped chile, water and spices and bring mixture to a simmer while stirring. If you want a smooth consistency, you can blend the sauce with a blender stick. Add additional water if you want the sauce thinner.

I roasted and peeled Poblanos; fresh, blanched, steamed, canned or frozen can be used as well. Also, I left the flour out.

**Adobo Spice Mix

Combine and put in jar:
Coriander 1 Tablespoon
Cumin 1 Tablespoon
Garlic powder 1 Tablespoon
Oregano 1 Tablespoon (rub whole leaf in palms to crush it)
Clove powder Pinch
Nutmeg Pinch

Thank you, Harmon Houghton!

Painting of woman and chiles by R.C. Gorman who says, and I agree, “Chile is truly the spice of life.”
You can buy the book and explore this website: http://www.clearlightbooks.com/shop/red-or-green-chile-biblelove-at-first-bite-by/



More Bananas Bread Pudding

My housemate convinced me this banana bread pudding is one of the best foods on the planet. I often find her post-it notes on the bananas (“bake me”, “I deserve to be banana bread”) or among the crumbs in the empty loaf pan (“make more”)..

Bananas Bread Pudding

Better health facts: Bananas contains potassium and is a food with benefits: supports muscle strength, heart health and nervous system; helps protect against high blood pressure, kidney stones and bone loss.

Bananas Bread Pudding Recipe

Combine in mixer:
1/4 cup dark brown sugar
1/4 cup honey or maple syrup
just under 1/4 cup olive oil

2 eggs
1 teaspoon vanilla

Bananas – if small, 4: if medium, 3; if large, 2 1/2

Mix in separate bowl:
1 cup flour minus 2 Tablespoons ( whole wheat pastry works for me )
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon cinnamon

Add to mixer and combine.

Bake in loaf pan at 350 degrees for 50 minutes or when toothpick
comes out clean.



Protein Shake

Protein Shake Satisfaction

This may be the best protein shake I ever made. I think its the fresh-frozen strawberries and pineapple, or maybe its the peanut butter and cocoa powder (double chocolate with the protein powder). If you have the time and inclination to grind flaxseeds (I use organic golden; it takes one second to grind in coffee grinder), it delivers fresh Omega-3s and fiber.

1 scoop favorite chocolate protein powder
1 cup non-dairy milk plus 1/2 cup water
1 Tablespoon cocoa powder
1 Tablespoon ground flax seeds

1 Tablespoon peanut butter Blend
Add fruit of choice
I used 8 large strawberries and 4 smallish pineapple chunks; if I had any bananas or blueberries, they would have been in there too!
Add ice and 2 pitted dates if you like them (the little date bits are kind of my favorite part)..Blend.. heavenly!

I am learning not to be so regimented in my food prep; many happy accidents can occur if you have courage..like yesterday, I didn’t have enough bananas for the banana bread and added strawberries..it was way better!!!



  Green Chili Sauce Recipe  Green Chili Sauce

Influenced by New Mexico cuisine..

Green Chili Sauce Recipes and Better Health Benefits

New Mexican roasted-green chili sauce is a divine treat. Grassfed ground beef sautéed in a bit of olive oil with squash, beans and corn.* I topped both vegetables and meat with the green chili sauce – it was a feast and well worth the effort of roasting and peeling the peppers.

*This trio of vegetables is sometimes referred to as The Three Sisters in New Mexican cuisine. These three crops are interdependent – the vine for the beans grows up the cornstalk; the squash grows along the earth and provides shade.

This recipe is from Harmon Houghton’s Red or Green Chili Bible; I used fresh Poblano peppers and honey and also added fresh ginger. I did not use any flour which is no great friend to most bodies, especially mine..

The Good and the Bad of Green Chili Sauce:
There really is no bad, unless you overeat them.
The Good List is extensive:
anti-inflammatory, contins capsaicin;
beta-carotene, vitamins A, C and E;
good for sex drive, digestion, eyes and skin;
heart healthy; cancer-preventive;
metabolism booster so could promote weight loss..oh,my



Stress abatement

Stress abatement for Better Health

Stress abatement is a necessary component of optimal health. Stress is a total body experience and can increase anxiety, depression, digestive issues, headaches, heart disease symptoms, sleep problems, weight and memory and focus impairment. www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

I love Life Extension’s Stress Relief formula containing l-theanine (from green tea) and lemon balm when I’m feeling frenetic. Benefits include: promotes relaxation and sleep; improves focus and attention; can reduce mood swings; may provide ex-smokers relief from stress of quitting; may lessen emotional hunger from dieting or calorie restriction; may normalize dopamine levels.

Stress impacts all body systems including a negative impact on the hormonal cascade:
“When an organism experiences stress, the HPA axis response begins with the release of corticotropin-releasing factor (CRF) from the hypothalamus, stimulating the release of adrenocorticotropic hormone (ACTH) from the pituitary gland. ACTH travels through the bloodstream to stimulate the release of cortisol from the adrenal cortex. Via a negative feedback loop, cortisol then acts on the hypothalamus and pituitary gland to shut down the release of both CRF and ACTH. Recent research from Dallman et al.19,20 suggests that consumption of foods that are high in fats and carbohydrates reduces anxiety via feedback to the HPA axis.” www.ncbi.nlm.nih.gov/pmc/articles/PMC2853611/

You can order Natural Stress Relief on my Better Health page: https://yourbetter.health/your-better-health-books-and-products/


Fresh Tea

Fresh Tea is my Better Health Boost!

I always order the fresh herbal tea when I have my favorite Avocado Slicer lunch at the Alchemist bistro in Wilton Manors. The tea is amazing – fresh mint, ginger and rosemary with lemon. It’s delicious and offers so many health benefits. When I made it at home two days ago, I added some fresh lavender and honey with propolis, adding even more healthiness. Each one of these ingredients is a better health superstar. I put the herbs in the cup first and use a pestle or the back of a spoon to gently crush the herbs. Add hot water and the juice of a half lemon, then drop the lemon half in the cup. Add 1 teaspoon honey and stir. When the drink is down to about an inch, I refill it with cool water; its so delicious. There are so many benefits in these ingredients I’m providing links for anyone interested in more info because it would take pages to properly describe them; I’ve listed some of the highlights. I know I feel extra-healthy today.

Lavender: may reduce anxiety, depression, intestinal problems, and pain https://nccih.nih.gov/health/lavender/ataglance.html

Rosemary: may enhance memory, increase circulation, used for headaches, stiff joints, balance blood pressure, has carnosic acid, an antioxidant that protects the brain; also has rosmarinic acid, which is antibacterial, antifungal and anti-inflammatory https://www.theepochtimes.com/rosemary-for-memory-and-circulation_1950351.html

Mint: may lessen symptoms of allergy, depression, digestion and IBS, may assist in weight loss http://advancingyourhealth.org/highlights/2014/04/04/health-benefits-of-mint/

Lemon: vitamin C, balances body pH, contains pectin fiber for colon health, flushes toxins, supports liver enzymes, potassium content supports brain and nerves, benefits skin, eyes and digestionhttp://www.foodmatters.com/article/cheers-to-drinking-warm-lemon-water

Honey with propolis: anti-bacterial, may suppress histamine release, may help lower blood pressure, contains caffeic acid phenethyl ester, which may suppress inflammation that causes bone disease, may kill cancer cells https://www.honeycolony.com/article/top-10-health-benefits-of-propolis/

Ginger: has gingerol and zingerone which may reduce inflammation related to colitis, kidneys, diabetes and breast cancerhttps://www.healthline.com/nutrition/11-proven-benefits-of-ginger#section11

For love of Cauliflower..

I am newly enamored with cauliflower.
I have ignored cauliflower for most of my life. I was unaware cauliflower is a feast of health benefits.
I knew it was a cruciferous vegetable with ample fiber and I assumed because cauliflower is white, it lacked as many vitamins as bright-green, chlorophyll-rich broccoli or carrots with that orange, beta-carotene glow.
Then, I learned to roast it, which takes about 5 minutes to prepare and 25 minutes to bake.
It usually gets eaten out of the pan – its really that good.


Roasted Cauliflower

Preheat oven to 425 degrees.
Wash and dry cauliflower. Cut into florets. I like to slice the florets to provide more flat area for the delicious roasting effect. Toss in bowl with 1-2 Tablespoons extra-virgin olive oil (organic if possible); add coarse salt and pepper. The next time I make it, I’m adding 1/2 teaspoon turmeric.
Place cauliflower in baking sheet with shallow edge.
Use spatula to turn cauliflower over after about 20 minutes.
Remove from oven and transfer to plate (maybe).

And now, it gives me great pleasure to summarize some of the benefits of powerful cauliflower:

Glucosinolates – supports cardiovascular, digestive and immune systems; aids detoxification
Vitamin C
Anthocyanins (in the Graffiti variety of purple cauliflower)
Carotenoids – lutein and zeaxanthin

So, eating cauliflower has become a body-virtuous experience.


My most favorite soup – Carrot Coconut Ginger

I wrote this comment to Judy Barbe, an inspiring dietician-nutritionist to compliment her sublime Carrot-Coconut Ginger Soup: http://www.livebest.info

To Judy, My congratulations! This is the most perfect, my most favorite soup! So healthy and incredibly delicious.. So much Vitamin A and Beta-carotene. And it has garam masala, a spice mixture that, in Ayurveda, is considered to be warming and balancing for the metabolism, assists in excretion of toxins, may contribute to weight loss, boost immunity, relieve pain, may lower blood sugar..oh my! I’ve been serving it with a thick slice of lightly-toasted fresh sourdough bread with organic butter and fresh vegetable salad with homemade vinagrette. The bread dipped in the soup is memorable.I love to garnish this soup with raw pumpkin seeds. My one change – I use olive or avocado oil instead of canola..I don’t use any Omega 6 oils in my food prep.



  Celery  Chicken Soup

Best Chicken Soup

Three of us are in the house this week; two of us are sick – one has a cold; one has the flu.
I get to cook for them because I avoided their infections and it is definitely time for chicken soup. The sweet potato makes this soup especially delicious; my first mother-in-law, Lenore Krew, taught me this.

3 pieces skinless chicken breast (bone-in if that’s an option) or 1/2 chicken, in pieces
2 onions, peeled and cut in half
3-4 carrots
center and top of celery stalk
1 sweet potato, quartered
kosher coarse salt and freshly-ground black pepper

If I have organic vegetables, I wash them well and enjoy the potato and carrot unpeeled.

Combine all ingredients and cover with water.
Bring to boil in a covered soup pot, then lower heat to simmer for 1 1/2 – 2 hours.

Pour soup into another large pot with a steamer or strainer in it to catch the vegetables and chicken.
Remove strainer and put pot with broth on stove.
Shred chicken, slice carrots, cube sweet potato and add to broth; discard other vegetables.

Add salt and pepper and chopped, fresh parsley.



Overeating Remedy

Compensating after Overeating..

When my daughter bakes her famous peanut-butter chocolate chip cookies, I forget any concern for digestive system overload. Same thing if I’m at Luigi’s on 15th Avenue and Las Olas Boulevard, like I was Friday night, I forget I’m really a vegetarian, and succumb to the appetizer of broccoli rabe with the most perfectly-cooked sausage ever.

When I have a dietary digression from my fitness quest, I try to compensate the next day by eating less, and start with a cup of hot water with the juice of half a fresh lemon.

Today I had coffee half an hour later.An hour after that, some fresh, seasonal fruit with lime juice.

And then, I have to admit, I had 2nd cup of coffee with a piece of freshly-baked(by me) swoonful banana bread, using Donna-from-Holland’s recipe I’ve been making for 26 years! It’s all I had for lunch, keeping the caloric load light..


Fresh Seasonal Fruit Salad ( 2 servings – medium and low- glycemic )

Cut 2 pears or apples or both in small cubes (I used 1 Bosc and 1 red D’Anjou; any fresh, better-if-local, better-if organic fruit will do) Add fresh raspberries (other fresh berries, dried cranberries..)
Lime juice (1-2 teaspoons)

If this wasn’t my breakfast, I could have had it for lunch with fresh greens, or massaged kale, with this salad dressing:


 Favorite Salad Dressing

1-2 Tablespoons apple cider vinegar
1 teaspoonn honey
pinch of coarse kosher salt
grind of black pepper
a splash of juice – I like pomegranate juice the best


Apparently My Own Banana Bread Recipe

Banana bread

Banana bread disappears quickly; had to grab this shot before it was gone..

This is probably the best banana bread recipe on the planet. My childhood friend, Donna Freedman who lives in Holland, made it for my son when he was a baby when he wouldn’t eat and I’ve been making it ever since..however, she recently said it wasn’t her recipe – no problem, I’ve claimed it!

Mix together:
2 Tablespoons (1/4 stick) butter (or coconut oil)
1/4 cup avocado or olive oil
1/4 cup brown sugar
1/4 cup honey
Add 2 eggs.
Add 3 bananas.

Fold in:
1 cup flour*
1 teaspoon cinnamon
1 teaspoon baking powder
1/2 teaspoon salt

* This is an opportunity to use whole wheat pastry flour or another healthier flour than refined white; also I do a scant cup; this is all about the bananas..

Pour into loaf pan.
Bake at 350 degrees for about 30-35 minutes.


Calorie Restriction

So, I have found that if I eat a little less, I feel a lot better.
I don’t starve myself; I would never do that; for that matter, when my body really needs food, my mood will slip until I do the right thing.

And if I eat too much food of questionable quality, I have found that if I eat sparingly the next day (unless I work out or expend a considerable amount of energy in other physical activity, and then I’ll eat more), it gives my body time to digest and flush.


Healthy Food Combining

I have found that if I eat healthy food and combine my food choices well, I have a lot of energy and focus, fitness is always the goal; negative-for-me food choices result in digestive issues.
This is where I sit now, in the aftermath of a severe dietary error, due to my own less-than-satisfactory menu choice combination at a local well-loved Indian restaurant.

I chose:
Vegetable samosas with delicious tamarind and mint sauces which are an Indian version of a crispy turnover, empanada, ravioli, poposa, whatever.. a lot of bread – starchy carb #1; with mostly potatoes inside, oh dear, starchy carb #2; Gobi Manchurian which is wonderful deep-fried cauliflower, starchy carb #3 for the deep-fry coating; and Kashmiri Nan which is my absolute favorite nan, baked bread filled with dried fruit and nuts, starchy carb #4. At least I didn’t eat a very large amount of all these foods at the same meal, but there’s another issue besides the too-much starchy carb one – the deep-fried fats are not my friend.

So now, midday, I drank when I woke up: 1 cup warm water, 1 cup warm lemon water; had coffee with almond milk creamer; 2 1/2 hours later – a large banana, homemade granola with the following supplements: probiotic; liver cleanse supplement – major ingredient milk thistle, digestive enzymes

And then, felt a little crampy, fine now. Searching for exciting healthy meals for dinner..

Meditation is what does it for me, to take a break from the constant barrage of information and stimulation that bombards us all day long..whether it’s is a 2-minute breath-focus meditation or any of the other meditations that Chade-Meng Tan describes so well in his book Search Inside Yourself. He observes that training the mind by doing meditation exercises will promote better perceptions and focus, help calm the mind and is similar to physical exercise. Chade-Meng Tan explains “growth comes from overcoming resistance.” When the attention wanders and is brought back, it’s like flexing a muscle in resistance to the weight of the dumbbell, this is where the growth takes place. One thing for sure, both exercise and meditation improve health and quality of life..

Foods with Benefits.
A Brief Departure from Healthy Food

So after a dietary downturn, (starting on Memorial Day weekend, I ate a hamburger (no bun), hot dog (with bun), a Coke; it was a true pleasure food experience, with good friends and perfectly ok as an occasional occurrence).

Instead of balancing this heavy sat-fat, LDL-producing (for me), required-for-this-holiday deliciousness, I have found meat irresistibly appealing on a daily basis. And then there’s the fact that when I eat something like a Burger-fi burger with French fries (Thursday), I have to have a Coke, which I have rationalized for forty years that I need to digest the heavy-hit-to-the-gut-event French fries.

Today, six days later, after a late-night breakfast including sausage links that were worth it at the time, my body is whispering to me that I’ve stayed too long at this party.

So, I will look at this as a blood-type-O cavewoman’s memorable feast, and get back to the inflammation-fighting, optimal-health-seeking way of eating that I mostly embrace..

Simple Dinner wBenefits & No Starchy Veg/Grains

Simple Dinner Benefits & No Starchy Veg/Grains


Healthy Meals

My mother told me (so you know it’s the truth!) she cured her digestive problems, which were considerable, very simply. She stopped eating bread and other wheat products.

At that moment I was getting ready to make one of my favorite meals involving eggs with toast.

I decided to eliminate the toast; I was reminded by what Mom said that I do best and have great energy  with no digestive issues when I eat simply, and without starchy carbs.

This dinner packs alot of good nutrition including high-quality protein and cooked greens.
Everything is organic, when possible, and local produce is preferred..

Spinach and Scallion with Eggs

Ingredients for 1 serving:

  • olive oil to coat bottom of pan
  • small amount of butter, about 1/4 – 1/2 teaspoon
  • big handful fresh spinach
  • 1 scallion,or green onion
  • salt and pepper to taste
  • tiny bit of cayenne pepper (optional)

Warm pan on medium heat. Add olive oil, then butter. When butter is bubbling, add eggs (beat them up first!). Add spinach about a minute before eggs are finished. Toss. Serve with chopped scallion, salt and pepper, and a bit of cayenne!


The Bentley Version :

Spinach and Avocado Omelet

Ingredients for 1 serving:

  • olive oil to coat bottom of pan
  • small amount of butter, about 1/4 – 1/2 teaspoon
  • 2 eggs
  • 1/4 – 1/2 avocado (sliced)
  • big handful fresh spinach
  • 1 scallion
  • salt and pepper to taste
  • tiny bit of cayenne pepper (optional)

Warm pan on medium heat. Add olive oil, then butter. When butter is bubbling, add eggs(beat them up first!). Cover and reduce heat – low medium. Flip when ready and add spinach and avocado on half – fold.

Serve with chopped scallion on top. Salt and pepper to taste and I’ve been adding just a little sparkle of cayenne pepper..

I have to admit, I feel and function so much better when I eat healthy meals.


3Tea Smoothie - Delicious with Benefits!

3Tea Smoothie – Delicious with Benefits!


3Tea Smoothie

Taking care of a loved one who just had oral surgery has its challenges; you’re motivated to help them reduce inflammation in a natural setting. This is delicious and has so many benefits!

1/2 cup soursop iced tea (I used the one flavored with lemon and honey)
1/2 cup moringa tea (I brewed with dried leaves from my plant)
1 Tablespoon Risha Matcha Green Tea powder
1 cup vanilla soy milk
1 banana
1/4 fresh pineapple, cubed
3 cubes of crystallized ginger (the guilty pleasure here)

Blend all ingredients. Add ice to desired thickness.


Well, Thanksgiving is next week and I promised 2 people I would post this amazing cranberry sauce recipe; I was having qualms about sharing it because of the amount of sugar – but then, I thought, well maybe someone has a great idea about how to reduce the sugar in it. Please let me know!

At any rate, if you make this, exercise portion control and if possible, increase physical activity to balance!

Happy holidays!! <3

Cranberry Sauce

4 cups fresh cranberries
1 1/2 – 2 cups sugar
1 3/4 cups orange juice (including juice of 2 lemons)
1 1/2 – 2 grated, peeled apples (Granny Smith if possible)
1 teaspoon grated orange peel
1 2” stick cinnamon

Combine sugar and orange juice; bring to a boil.
Add all other ingredients and don’t stir.
Lower heat and simmer for 10-15 minutes til most cranberry skins have popped. Remove from heat and let cool.



Michael Mafdis' Beautiful Vegetables

Fall Bounty at Flagler Village Farm

It makes me happy to find such beautiful organic produce, grown locally and just-picked!
Look at these beauties from the ingenious Michael Mafdis-designed, Flagler Village Farm.

There is so much nutrient-density in these beauties – ideal for optimal health seekers!

Here’s what they are, starting from top center, going clockwise:

Lemon Basil (oh, the smell!); kale; arugula; Japanese eggplants; spinach roll; red callaloo;
center on red plate: Cuban oregano ( just chopped it up to add to my chicken sweet potato soup; it smells amazing!)

Located at the northeast corner of E. 2nd Avenue and 6th Street, in downtown Ft. Lauderdale, the market opens to sell their produce, Wednesdays at 5:00 pm and Saturday mornings at 9 am.


Inner Flower IMG_13145/4/2015

April was Minority Health Month and we have continued to close health disparities with the Affordable Health Care Act. Millions of uninsured Americans have obtained healthcare coverage. Health literacy needs to increase to help understand benefits and connect care to people.

Essential tests and screenings are free; paying attention to these results and taking appropriate action can help prevent catastrophic events.

“Our nation has come too far to turn back.” – Sylvia Matthews Burwell, HHS Secretary

http:// womenshealth.gov/blog/minority-health-month.html

Sylvia Matthews Burwell, U.S. Secretary of Health and Human Services

Sylvia Matthews Burwell, U.S. Secretary of Health and Human Services


The Flagler Village Farm Market, giving us the best of all possible worlds..

So, last night I went to the Flagler Village Farm Market, right in the middle of our own beautiful downtown Ft. Lauderdale at 3rd Avenue and N. 6th Street.

I bought some of their just-picked, grown-right-there radiant produce and today I had this incredible salad – how can anything taste better and be healthier for you than in-season, locally-grown, organic fresh vegetables?

Flagler Village Farm Market

And, they grow produce in special bags, which is a very smart and economical way to go. I know because I just got a bid on two cedar planters, 4’ x 12’, with drainage, etc., etc., for $2,200 which is way beyond my buying power. I can buy the bags for $16 each and to fill each with dirt is another $16. So comparing bags to cedar, about 20 bags @$32 would be $640! Not exactly rocket science and a really good way to go, or grow, that is.. And now that I’ve done the math and reflected on my gardening prowess, which is very limited, I’ll make a modest start with 4 bags: one for tomatoes; one for zucchini; one for corn; one for sunflowers! Or, maybe I’ll just come here every week..

My beautiful salad (all ingredients from Flagler Village) has 2 kinds of kale, one of which tastes like it was dipped in lemon juice, green bell peppers and a beautiful little mild yellow pepper.

Here is my favorite, best-health vinagrette Salad Drizzle:

1-2 Tablespoons oil (extra-virgin olive oil; part of this can be flaxseed oil to bump up Omega-3s)
1/4 cup apple cider vinegar
juice of 1/2 lime or 1/4 lemon
1-2 teaspoons honey
2-3 tablespoons pomegranate juice or orange juice
(Oil quantity reduced 2/14/2016! Thank you, Dr. Joel Fuhrman.)

Combine all ingredients in a jar and shake it up or whisk in a bowl. Enough for generous drizzle on 4 salads.

You can add chopped parsley or cilantro, fresh basil, lemon zest, chopped ginger – customize to your own taste.



I had the good fortune to hear Udo Erasmus speak at Whole Foods many years ago. He wrote Fats that Heal, Fats that Kill which explains how to consume what kind of fats to gain health benefits and which fats are dangerous.

I’ve borrowed his Nutrition Pyramids on my websites for years because they’re easy to follow and logical..also beautiful.


And, what struck me most about Udo’s appearance was the quality of his skin, it was beautiful, and as smooth as a baby’s..

Udo told me that I should consume a quarter cup of flaxseed oil every day. I was horrified (then) at the thought. He said I was “fatphobic” – well,yeah, try growing up in the sixties when the feminine ideal of beauty was to look like a young boy (thank you, fashion designers & Twiggy!).

So, I conducted my own personal self-assessment and determined that, even though I find it a little distasteful, I had to address the first line of defense for optimal health – the condition of the bowel. And, yes, for me, flaxseed oil may provide benefits for colon health, besides my quest for Udo-quality skin.


If your bowel isn’t functioning properly, you may want to get educated on the subject, talk to your doctor, make some lifestyle changes, if necessary..

The colon affects so many of the body’s functions – toxins may release back into the bloodstream; there are many symptoms, inside and outside the gastrointestinal system, and could lead to loss of functionality and degenerative diseases.

Here’s what I do to show love to this important component of optimal health – and improve and retain functionality:

(and again, please consult your medical professional regarding matters of health necessity; any information you receive here is just my opinion based on my own experiences and is not a directive or recommendation to you.)

1. I drink plenty of water and I drink it between meals – drinking a lot of water with meals dilutes my digestive juices and makes for less effective digestion.

2. I take a probiotic every morning to promote friendly bacteria in the intestinal tract and colon.

3. I try to make choices that provide benefits: lots of fresh, in-season vegetables and fruits, foods with plenty of soluble and insoluble fiber. Examples of foods with high amounts of insoluble fiber are brown rice, flaxseed, whole wheat and lentils. Some examples of foods with high amounts of soluble fiber are apples, bananas, citrus fruits, carrots, prunes, oats and barley. Some foods with nearly equal amounts of both fiber types are corn, winter squash, green peas and kidney, navy and green beans.

4. Exercise – I try to do something physically active every day. A happy week for me is strength training 2x/week, cardio 2x/week, yoga 2x/week.

5. I take green supplements to help clear toxins. I alternate chlorella, wild blue-green algae and spirulina.

6. I take digestive enzymes with most meals, especially if I’ve combined starchy carbs and proteins in the same meal.
7. I avoid dairy products, artificial sweeteners, MSG, hydrogenated and partially-hydrogenated fats, nitrates,processed, pre-prepared and fast foods.

8. I avoid fried, barbecued and microwaved food.

9. I seek local, fresh, organic produce, grassfed beef, wild seafood, home cooked food.

10. If I eat eggs, I try to find organic; I poach them to prevent consuming the yolk as a “hard” fat. I learned how to perfect poach an egg by dropping it in boiling water in 2 minutes from a YouTube video.

11. I try to get 8 hours of sleep.

12. I meditate, and try to increase mindfulness – staying in the moment.

So, to promote Beauty and the Bowel, my goals, starting now, are:

to eat less red meat and eggs (less sat fat)
to eliminate fried foods
to increase soluble and insoluble fiber intake
to eat more raw, poached and steamed foods
to drink more water
to take more healthy EFAs, especially flaxseed oil or ground flax meal

Recipe (from UdoErasmus.com):


by Oscar Umahro Cadogen . . . (Serves 3 persons)
“Everybody is eating pasta with tomato sauce these days. Try this succulent mixture of barley and slightly spicy tomato sauce. The tomatoes, garlic, turmeric, and rosemary all contribute with phytochemicals, the barley with fibre and phytoestrogens, the oil blend with EFAs, making this not only tasty and filling but also very, very healthy.

The dish can also be made a day in advance and served cold the day after. Have it with a broiled of poached piece of fish, and you’ll also cover your protein requirements.”

1 1/2 cups whole barley berries (can be substituted with whole wheat, rye, oats or buckwheat)
3 cups (approximately) water, preferably filtered or spring
1/4 cup apple cider vinegar or freshly pressed lemon juice
2 cloves of garlic, sliced thinly
2 tbs Flora coldpressed sesame oil or extra virgin olive oil
sea or rock salt
freshly ground pepper
1 tsp turmeric
the leaves from 1 twig of fresh rosemary
1 tbs fish sauce
2 tins of tomatoes
3-4 tbs Udo’s Choice® Oil Blend
1 Place barley, water, and apple cider vinegar in a small pot and leave overnight to marinate. Bring to a boil, turn down the heat, and leave to simmer under a lid for about 30 minutes until the barley berries have absorbed all the water. Take the pot off the heat and leave with the lid on.
2 Heat garlic and butter in a saucepan along with a bit of salt, pepper, turmeric, and rosemary until the garlic softens and the spices start releasing their aroma. Then add fishsauce, wait for 1 minute, and add tomatoes. Leave to simmer at low heat for about 20 minutes, stirring occasionally. Mix in boiled barley and leave to simmer for another 15 minutes – still stirring occasionally – before taking the pot off the heat. Stir in Udo’s.

So, good luck, pay attention to your body and stay tuned for “Love Your Liver.”

“If you don’t take care of your body, then where are you gong to live?”
Anonymous quote seen in Dr. Bruce Dooley’s office, Ft. Lauderdale

More info about Udo Erasmus and healthy and unhealthy fats: udoerasmus.com

Reference: “The Toxic Bowel” from Optimal Wellness by Ralph Golan, M.D.: http://ralphgolanmd.com




Thermography is a non-invasive first step in assessing inflammation.

I was excited to find Donna Tomey’s ThermographyFirst, who offers full-body thermography in a zen environment. ThermographyFirst.com

Seeing my torso in shades of blue and green, with highlights of red, orange and white, in what appeared to be a “strike a pose” stance, I exclaimed, “Oh! I look cute!” Donna admonished me, “No,” she said, “You don’t look cute; your hips look uneven.” “Oh,” I replied, crestfallen, remembering I had been standing straight when she took the images. Well, I knew what to do about that; a chiropractic adjustment should do the trick. Of greater concern was the area that looked to me to be my carotid artery, a fearsomely important piece of of anatomy. It was white (highest inflammation color) surrounded by a deep red-orange (right behind white). Now, I’m not saying I was terror-struck, but I did have a few tremors and proceeded to handle the situation as best I could. I have a tendency to pro-actively micro-manage a situation, and with full knowledge that a medical professional would review the images and prepare a report, I still thought it expedient to start moving in a remedial direction.

First, the unevenness:

I made appointments for the next morning.

An hour massage followed by chiropractic adjustment. That would take care of the unevenness; I had been there before. Decades of driving children around, much of it in a soccer-mom oversized SUV; left leg propped up on the door pocket, right leg pushing down on the accelerator, the brakes, driving, driving, driving and sitting in traffic. Repetitive motion can be wearing; improper posture (hours of it!) can throw one out of alignment.

Now, the carotid. Whether or not there is inflammation, and I’d have to have an ultrasound to start down that bleak road, I won’t know anything until a doctor reviews the report. I learned this when I called my lifelong (about 15 years) support-team-anchor DO, and he starting yelling, well, talking loud, which for him is yelling, that I can’t tell anything until someone experienced in reviewing this film, well, reviews it. Now, I have to admit, I didn’t call him right away, like I did for the chiro and masseuse. No, I waited two days.

During that time, I started again on the plant-based diet. It took more than the available time I had to research recipes that, without any fat, oil, meat, egg, dairy, were something I wanted to eat and would satisfy my jaded teenage-age daughter’s palate.

I learned there are some great resources and I made a couple of great meals.
Here is one of them from the many healthy and delicious recipes by Cathy Fisher from her
StraightUpFood.com website:

1 cup water (for sautéing)
1 yellow onion or large shallot, diced
1-2 chili peppers, diced (see note below)
1 tablespoon fresh, minced ginger root
1 garlic clove, minced
1 teaspoon dried coriander
1 teaspoon cumin
½ teaspoon ancho chili powder (optional)
½ teaspoon cinnamon
½ teaspoon turmeric
4 small tomatoes, diced
20 fresh basil leaves
¼ cup cilantro leaves
2 tablespoons hulled sesame seeds
½ cup water
4 cups steamed vegetables of your choice (potatoes, zucchini, broccoli, carrots, peas, cauliflower, mushrooms, etc.)
3 cups cooked brown basmati or jasmine rice

1. Measure and set out all of your ingredients first. Sauté the onion and pepper in a small amount of water on med-high until soft, around 3 minutes. Add ginger and garlic and then all herbs and spices and sauté for a couple of minutes. Add tomatoes, basil and cilantro and sauté for an additional couple of minutes until fresh herbs have softened.
2. In a high speed blender, grind sesame seeds alone until powdered. Add half cup of water to this and blend again to incorporate. In same blender (or one large enough to fit all ingredients), add sautéed vegetables mixture, and blend together until almost smooth (makes about 2 cups of sauce).
3. Steam 4 cups (approximately) of vegetables of your choice, and cook enough brown rice to equal 2 cups cooked. Combine vegetables with sauce and serve over rice, or pour sauce over rice and veggies.
Preparation: 20 minutes
Cooking time: 10 minutes (sauce); 15 (veggies); 60 (rice)
Serves: 4
Notes: If you like spicy food, use a hotter chili pepper like jalapeno or Thai; for a milder spice, use Anaheim or poblano peppers. Peppers such as the poblano can be unpredictable in their hotness, though, so taste a little before using if you are trying to avoid a very hot and spicy dish. You may also use a red or orange “sweet” bell pepper for a very mild sauce. This recipe is only mildly spicy, so feel free to increase the amounts of dried herbs and spices listed above to your taste. / To make a neat mound of rice, pack hot or warm rice into a small glass dish and then immediately invert it onto your plate; or use an ice-cream scooper.

Comment: When I made this, I left out step 2 and just added vegetable broth, because I didn’t want the sesame seeds or tomatoes, and I didn’t have basil or cilantro. It was still wonderfully delicious and healthy, and I look forward to trying more recipes from this website.

Also, I used just the smallest smidgin of avocado oil in the pan (I’m stuck on stainless steel rather than nonstick, whenever possible) and tossed the onions quickly in that, medium heat, adding just a little water at a time to keep them from sticking too much as they cooked.

Now, back to the almost-yelling doctor. After my conversation with him, I decided that the again-arduous non-fat, non-meat diet was too exhausting, and I could wait for the evaluation. So, I opted for a more relaxed approach: to enjoy Thanksgiving and this I did.


I woke up this morning, filled with resolve that I would begin a plant-based, non-fat diet, in order to remove any possibility of heart disease, as promised by Caldwell B. Esselstyn, Jr., M.D., in his amazing book, Prevent and Reverse Heart Disease.

I had soaked quinoa the night before so I could make pure-health, sounds-delicious raspberry lemon pancakes (thank you Gabby from Veggie Nook at Wendy Polisi’s Cooking Quinoa!).    How could my 16-year old resist? Just 1 T. of flaked coconut, not the 2 the recipe called for, and I virtuously left out the 1T. of coconut oil. I never realized my soy milk had 4 grams of fat in a serving, albeit non-sat, still..  well, I am transitioning. I thought it was a brilliant idea to switch the egg out for 1 T. flax meal (I used organic golden) + 3T. of water, bringing in lignans and fatty acid 3s. Anyway, she had the flu today and no appetite and would not even look at them so I won’t take it personally. I ate three of them immediately, and felt smug and satisfied.

Then, inexplicably, I started to mourn the loss of freedom to eat eggs, and I had just bought eggs laid by grassfed, free range hens, each of whom have their own 106′ to roam in. They were exorbitantly priced(don’t ask) eggs, in an eye-catching carton with an awning and a tiny newspaper inside. This was two days ago, before I read the book. And I had bought butter, sweet cream butter for baking, and divine Irish butter in tubs, soft and easy to spread and why is butter so bad anyway? It has many benefits..I just read about them on the Internet so it must be true!

Then I remembered the pictures in Dr. Esselstyn’s book. Blocked arteries opened back up after only a couple of months of the plant-based diet. I have a special, bio-individual need to be concerned. Even though my ratio is lovely, my LDL’s are higher than desirable(currently 120).

Does that not mean fat in the arteries? I’m motivated again. The only problem is, if I don’t plan ahead, like for the whole day, I falter. Like today, after my entirely virtuous breakfast, I had to get some food in my daughter who, as I said, had the flu and she hadn’t eaten in 24 hours. Scrambled eggs and sour-dough toast with butter(those Irish tubs) and of course I joined her.The fat grams shot up.

Now, previously to having read this book, I believed that, if you rarely ate fried foods, or a lot of highly-marbled meat, or very much dairy – I can’t say never, we live in the over-privileged land of temptation – and have a productive amount of physical activity, you could enjoy good health. Or even if you were  fat-responsible in your eating choices, selecting grass-fed beef and low-fat organic dairy, easy on the nuts..

The book says, NO! You cannot eat fat, you are pouring gasoline on the fire that is the current inflammatory condition most of us have developed..for most a slow-burning fire that will erupt at some time or another in our lives. For many, the first symptom is death. Now that should be enough to elicit proper behavior; I just don’t know why as soon as I decide I’m giving something up, it takes on an entirely new appeal.

Knowing and not doing is not knowing, Oh, dear.

Lemon Raspberry Quinoa Pancakes

Ingredients (~12 pancakes)

1 cup quinoa

3/4 cup almond milk
2 tbsp shredded coconut
1 tbsp lemon juice
1 tbsp flax seed + 3 tbsp water
1 tbsp coconut oil
1 tbsp coconut sugar
1/4 tsp sea salt
zest of 1 lemon
1 tsp baking soda
1/2 cup frozen raspberries, chopped small
coconut oil for the pan

Soak the quinoa in water overnight, or for a few hours. In the morning, drain and rinse well.

Heat a large pan or griddle over medium heat.

Get all your ingredients ready so you can add them in all at once.

Add the soaked grains to your blender and add all the other ingredients except the baking soda and raspberries and blend until smooth. Add the baking soda and blend quickly to combine. Pour the batter into a container with a spout for easy pouring and stir in the chopped raspberries.

Grease your heated pan with coconut oil. Pour batter into pan, making medium sized cakes. Cook until bubbles cover the entire surface of the pancakes and the edges appear dry. Flip and cook for another couple minutes. Continue until all the batter is used. Serve warm with maple syrup.

Amy Polisi shared this wonderful recipe; visit her website for more fantastic quinoa recipes and a free quinoa cookbook:



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