4 cups small white beans (or pinto, adzuka, other)
warm water
2 medium onions
2 tbsp butter
2 tbsp extra virgin olive oil
1 small can tomato paste
3  tbsp naturally fermented soy sauce
3 tbsp vinegar
1/4 cup molasses
3 cloves garlic, peeled and crushed
1 tsp sea salt
pinch of red chili flakes

Cover beans with warm water and leave in a warm place for 24 hours.  In a flameproof casserole, saute onion in butter and oil. Drain beans, rinse and add to casserole, with enough water to cover them.  Bring to boil and skim.  Add remaining ingredients, cover and bake in a 350 degree oven for about 6 hours, stirring occasionally and adding a little water, if necessary, to prevent burning.  Serve with sauerkraut, whole grain or corn bread and turkey, lamb or vegetarian sausage.  Note : if desired add 1/4 pound naturally smoked bacon. Chop in 1/2 ” pieces , gently fry and add to beans 1 hour before serving.

1 bunch of Kale – washed and spun dry in lettuce spinner

Pour over Kale 1/4 cup of good quality Olive Oil

Massage with your hands the oil into the Kale for approx 7-10 minutes….this will reduce the kale in size

Squeeze 1 organic lemon over the Kale and mix

Lightly add a couple of squirts of Braggs Seasoning….use Braggs because it is unfermented unlike Soy Sauce

At this point you can add just about anything you want…..

Chopped Red Cabbage

Chopped Red and Orange Peppers

Chopped Carrots

Chopped Green Onion and Garlic

Chopped Kalamata Pitted Olives

1 Chopped Avocado

Chopped Cucumber – seeded

Add any nuts/seeds of your choice

Can add Basil or Chopped Dill

Enjoy your brightly coloured Kale Salad…..will keep in the fridge for up to 3 days

Cut roated beets in half and slice. Place them in large bowl and set aside.

For the vinaigrette: combine mustard,honey,vinegars in small bowl. Gradually whisk in olive oil until well combined.  Season with salt and pepper.

Just before serving combine romaine, spinach, grapefruit, avocado and onion in a large salad bowl.  Toss with vinaigrette. Add beets and pecans and gently toss.  Makes 4-6 servings.

Wash and put through juicer:

2 cups strawberries, hulled
2 carrots, unpeeled
1 orange, peeled, leave white pith on
1 cup kale or other dark greens, packed

If making in a blender, put 3/4 cup water in blender, add cut-up produce and blend until smooth. Pour into cheesecloth, twist and apply gentle pressure to get all the liquid out. Discard pulp.

Makes 2 cups

2 cups fresh parsley, packed
1 cup extra virgin olive oil
1/4 cup white wine vinegar or cider vinegar
1 1/2 cups toasted pumpkin seeds
2 tbsp crushed garlic
1/2 tsp salt

1. In a blender of food processor, pulse the parsley, olive oil and vinegar until coarsely chopped.

2. Add the toasted pumpkin seeds, garlic and salt and continue to pulse until the seeds are coarsely chopped.  This pesto keeps refrigerated for up to 1 week.

Mix everything but the cheese in a bowl.  Allow to marinate in
refrigerator for an hour before serving for best flavour.  Add
cheese just before serving.

270 calories, 10g fat, 3g saturated fat, 7mg cholesterol, 12g
protein, 35g carbohydrates, 11g fiber, 28mg sodium

2 potatoes,peeled and cubed
100g broccoli
2 splashes of olive oil
small handful of finely shredded leek
1 garlic cloves, minced
400 g mixed white fish fillets, skinned and cut in small pieces
100 g small cooked prawns
small handful of spinach, washed and finely chopped
3 tablespoons creme fraiche
1 tsp mustard powder
salt and pepper

Preheat oven to 350 deg.

Start to cook potato cubes in pot of boiling water. After 8 minutes add the broccoli and cook 3-4 minutes, making sure you don’t overcook (it should stay bright green). When the potatoes and broccoli are done, drain, add a olive oil (can use butter)and mash together.

In large pan heat the olive oil and add leeks, garlic and mustard powder. When they have softened , add the fish, prawns and spinach and cook on medium heat 3-4 minutes. Reduce heat and add creme fraiche, mustard powder and seasoning. Stir through, then remove from the heat and divide between four small pie dishes (or one large one). Top each pie with the mash and bake 15 minutes until golden. ENJOY!!

It is so easy to make little changes that go a long way. Make some for yourself or for your family.

We all want our kids to have a treat, so instead of buying packaged cookies – make your own.  Don’t buy processed and packaged foods. Never buy foods with ingredients on the label that you can’t pronounce!!

Here is a delicous cookie recipe that you can make for your family.  It is a treat, but it still contains healthy things.

Lisa’s Secret Cookie Recipe: Fruity Oatmeal

( Use organic ingredients for best results)

Preheat oven to 350 degrees.

 In a large bowl cream together:

• 125 g salted butter, softened
• 1/2 c raw sugar
• 1/2 c demerara sugar

Add and mix well:

•  2 large eggs
• 1 c unsweetened apple sauce
• 1 tsp pure vanilla extract
• zest of 1 large orange

Add and mix until blended together:

•  3 c whole oats
• 2 c whole spelt flour
• 1/2 c ground flax
• 1/2 c hemp seed nut
• 2 tsp aluminum free baking powder
• 1 tsp sea salt

Mix into dough:

•  1/3 c unsweetened, unsulphered dried cranberries
• 1/3 c unsulphered dried apricots, chopped
• 1/3 c raisins

bake, eat and enjoy!

BEET RECIPE

1 Large ORGANIC beet, washed and finely grated
the  juice of 1/2 a lemon
2 tablespoons flax seed oil

TO CLEANSE:

Take one teaspoon of mixture every hour throughout the day.

On day TWO and THREE make a fresh batch using 1/4 of a beet

Take one teaspoon of mixture 3 times a day.

FOR MAINTENANCE:

Make this mixture to add to your salads frequently or eat alone as above 2 to 3 times a week.

This will keep the bile thin and moving. Note: if you cannot get organic beets, be sure to peel them. Otherwise, use the peel as well.

Beets in any form are an excellent food for both the liver and gallbladder.  Eat your regular meals throughout this period, striving to eat lots of fresh vegetables, good fats and to avoid refined sugars and processed foods.

DID YOU KNOW?

• Beets contain powerful compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.
• Beets contain: Folate,manganese and potassium and a good source of fiber, vit C, iron, magnesium, copper and phosphorus.
• The greens attached to the beet root are delicious and can be prepared like spinach or swiss chard. They are incredibly nutritious and concentrated in vitamins and minerals as well as carotenoids.
• Choose small or medium sixed beets whose roots are firm, smooth skinned and deep in colour. Store unwashed in fridge after cutting majority of greens off, leave about 2 inches to prevent roots from “bleeding”.
• Beets can be cooked or eaten raw. Only cook them lightly. Peel them after they are cooked.
• Try roasting them with other root vegetables. Or wrap cut up beets in foil and add olive oil, garlic and salt and pepper and roast for about one hour – Delicious!!