Thursday, June 20, 2013

Chocolate Milk

This a non-dairy version which my son enjoys regularly. I like mine heated.

1 cup very cold  non-dairy milk, vanilla flavored
1 tsp sugar
1 tsp cocoa

Blend all ingredients until foamy. 

Oven Roasted Sliced Potatoes

These potatoes are one of our favorite snacks and are so easy to prepare

Simply quarter potatoes then slice each quarter into 3-4 pieces. Spray a sheet pan with vegetable oil spray. Lay the  potatoes on the pan and sprinkle with salt and parsley and any other seasonings you like. Cook at 425 for about 30 minutes. When you see a little browning you'll know they're done.

Monday, June 17, 2013

Refried Beans Without the Refry

A friend gave me this recipe and it is so flavorful!  This is a favorite, especially over brown rice, very healthful, no fat.


1 onion, peeled and halved
4 cups dry pinto beans, rinsed
1/2 fresh jalapeno pepper, seeded and chopped
2 tablespoons minced garlic
5 teaspoons salt
1 teaspoons fresh ground black pepper
1/4 teaspoon ground cumin, optional
9 cups water

1. Place the onion, rinsed beans, jalapeno, garlic, salt, pepper, and cumin into a slow cooker. Pour in the water and stir to combine. Cook on High for 8 hours, adding more water as needed. 

2. Once the beans have cooked, strain them, and reserve the liquid. Mash the beans with a potato masher, adding the reserved water as needed to attain desired consistency. 

You can also eat as a bean soup.

Saturday, June 15, 2013

Chaco Canyon

If you're looking for a healthy restaurant in the Seattle area,  I recommend Chaco Canyon. 
We especially like the lentil burgers and the Thai Peanut Bowl.

Description from menu:
Chaco’s spicy, gingery peanut sauce atop brown rice, sesame-baked cabbage (raw mixed vegetables available on request), and fresh baby spinach, topped with toasted peanuts.

Fresh baby spinach with brown rice is really good ... Something you can always have on hand !

Scalloped Potatoes

This is a recipe from the Newstart Club. It tastes just like the butter and cheese version. Super good and healthy!


  • 1 qt. thinly sliced, scrubbed raw potatoes (with skins)
  • 1/2 c. raw cashews
  • 2 c. water
  • 1 tsp. salt
  • 1 tsp. onion powder, onion flakes or raw onions


  1. Put potatoes in thinly oiled baking dish
  2. Liquefy all other ingredients and pour over potatoes
  3. Cover with foil and bake 1 1/2 hours at 375 degrees
  4. Remove foil, sprinkle with paprika and return to oven just long enough to brown.

Friday, June 14, 2013

Delicious Fruit Shakes

In our family, these shakes have taken the place of ice cream.

Vanilla soy creamy from Trader Joe's
Frozen fruit of choice
100% fruit juice or juice squeeze

Put frozen fruit of your choice with a scoop of soy creamy in the Vitamix and add juice until desired consistency 


Lightly carbonated with 70% real fruit juice, Crystal Geyser® Juice Squeeze® is a natural and delicious sparkling juice refreshment.

Our five all-natural flavors are sweetened only with fruit juice and contain no added sugar, no corn syrup, no artificial ingredients, and no preservatives.

A wholesome alternative to sugared or artificially sweetened soft drinks, a 12 oz. bottle of Juice Squeeze provides a USDA full serving of fruit.

Monday, June 10, 2013

Honey Bread

Put all ingredients into bread machine in the order given. Use the dough cycle. Once it is complete knead into a loaf and place on a pizza stone to rise for up to an hour. Bake at 350 for 30 - 45  minutes.

1 cup       water
1 tbsp.      oil
1/4 cup     honey
1 tsp.        salt
1 cup        oatmeal
2 cups      whole wheat flour
2 1/2 tsp   yeast

Basic Granola

Combine on cookie sheet

6 c oats
1 c dry roasted sunflower seeds
2 c nuts (I prefer sliced almonds, pecans or walnuts )
1 c unsweetened coconut

Mix  together, then pour over dry ingredients on cookie sheet:

1/4 c  b sugar (optional)
1/2 c  maple syrup
1/2 c  vegetable oil or coconut oil
1/2 c  honey

Cook at 350 until desired color,  stirring frequently 
I have tried an additional cup of pumpkin seeds, sunflower seeds, cashews, etc.
Dried fruit should work just as well

You can make it healthier by leaving out the oil and brown sugar. With the nuts and coconut there's enough natural oil.

Friday, June 7, 2013

Granola Bars

Granola  Bars ...Protein Packed!

I double this . You can use any nut or seed combination you like

old-fashioned rolled oats, 2 cups
sunflower seeds, 1/2 cup
sliced almonds, 1 cup (any nut)
wheat germ, 1/2 cup
1/2 cup unsweetened coconut flakes 

honey, 1/4 cup
brown sugar,  1/4 cup packed
1 tsp oil
2 teaspoons vanilla extract
1/8 teaspoon kosher salt  (optional )

6 1/2 ounces chopped dried fruit, any combination of apricots, cherries or blueberries

Line 9 by 9-inch glass baking dish with parchment paper and set aside. Preheat the oven to 350 degrees F.

Spread the oats, sunflower seeds, almonds, coconut and wheat germ onto a half-sheet pan. Place in the oven and toast for 15 minutes, stirring occasionally.

In the meantime, combine the honey, brown sugar, oil, extract and salt in a medium saucepan and place over medium heat. Cook until the brown sugar has completely dissolved. It will be bubbly and light brown

Once the oat mixture is done, remove it from the oven and reduce the heat to 300 degrees F. 
Immediately add the oat mixture to the liquid mixture, add the dried fruit, and stir to combine. 
Turn mixture out into the prepared baking dish, distributing evenly and press down with a sheet of parchment paper...VERY  HARD!!
Bake for 20 minutes. 
Remove from the oven and allow to cool (About 20 min) 
Cut into squares and store in an airtight container for up to a week.

Thursday, June 6, 2013

Trader Joe's

From Trader Joe's website:

 What can I expect from Trader Joe's private label products (anything with Trader Joe's, Trader Jose's, Trader Ming's, etc. on the label)?

Trader Joe's private label products promise great quality fare for exceptional, everyday prices. We taste everything before we put our name on it and offer only what we feel is extraordinary. We tried it. We like it. If you don't, bring it back for a refund or exchange — no hassles.
When you see our name on a label, you can be assured that the product contains:
  • √ NO artificial flavors or preservatives
  • √ NO synthetic colors
  • √ NO MSG
  • √ NO genetically modified ingredients
  • √ NO partially hydrogenated oils (artificial trans-fats)
  • √ NO "marketing" costs
  • √ YES tasting panel approval
  • √ YES quality ingredients
  • √ YES great price

Wednesday, June 5, 2013

Cashew Coconut Granola

This delicious recipe is from the Newstart Lifestyle Club 

Cashew Coconut Granola


  • 3 c. rolled oats (or half rolled and half quick oats)
  • ⅔ c. raw or dry roasted whole cashews
  • ½ c. unsweetened shredded coconut
  • ½ c. ground flaxseeds
  • ⅓ c. almond or cashew butter
  • ½ c. maple syrup
  • 2 tbsp. vanilla
  • ½ tsp. cinnamon (optional)
  • Pinch of salt


  1. Preheat oven to 300° F. In a large bowl, place oats, cashews, coconut, and flax seeds, stirring together.
  2. In a small food processor or blender process remaining ingredients.
  3. Mix liquid ingredients well with oats and nuts in bowl.
  4. Transfer to a large baking dish or tray, spreading it out loosely.
  5. Bake 50 – 60 minutes until crunchy and lightly brown.
  6. Stir once or twice during the baking to loosen any clumps.
Makes 5 cups or 10 servings

Luther's Small Catechism


The Fourth Petition.
Give us this day our daily bread.

What does this mean?--Answer.
God gives daily bread, even without our prayer, to all wicked men; but we pray in this petition that He would lead us to know it, and to receive our daily bread with thanksgiving.

What is meant by daily bread?--Answer.

Everything that belongs to the support and wants of the body, such as meat, drink, clothing, shoes, house, homestead, field, cattle, money, goods, a pious spouse, pious children, pious servants, pious and faithful magistrates, good government, good weather, peace, health, discipline, honor, good friends, faithful neighbors, and the like.