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Recipes

Use organically-grown foods when possible. Variety, however, is more important since all Nature's foods have valuable nutrients that the body needs. Try to choose fresh, unprocessed produce, seasonal and local in a range of colors. It is strongly recommended that animal products like chicken, beef and eggs be organically raised because of the heavy use of hormones and antibiotics typically employed in factory-farming today.

Pick-Me-Up Shake*

1 cup fresh pineapple, cut in small chunks
1 cup whole plain yogurt
1/2 cup apple juice
1 egg (organic, fertile if available)

Combine in a blender. When smooth, drop a few ice cubes in, one at a time and blend.
Variation: Substitute 1 banana for 1/2 cup yogurt. This is also a nice breakfast drink.

* This recipe is from the new cookbook, Triumph Over Cancer - My Recipes for Recovery by Doris Sokosh, long-term recovered cancer patient featured in the film Rethinking Cancer.

Excelsior (Alkaline) Broth

This is a Natural Healing classic - a soothing, satisfying, mineral-rich, broth to neutralize acidity and foster an alkaline environment - key to promoting health and healing. Sip the broth if you experience the burning sensation from an acid reflux reaction or an ulcer. Keep it on hand to maintain energy and alkalinity during a “healing crisis,” a fast or a common cold. Taken upon arising, this drink helps the body to do its “housecleaning” by giving up the harmful toxins that have collected during the night. Or just sip anytime for a satisfying drink.

Place in a large soup pot:

Potatoes (with skins, if organic), cut in large chunks
Onions, in large chunks
Optional additional vegetables: sweet potato, celery, kale, rutabaga, turnip, carrot, fennel, garlic, etc. Really, any veggie is fine and will add to the pleasant taste.

1. Add just enough water (saltless, no seasoning) to cover the veggies. Bring to a boil, then simmer until soft (approx. 25-30 minutes). Cook a little longer for stronger flavor.
2. Pour off the liquid and save in a glass jar. If you like, reserve the cooked veggies to eat later.

A batch of broth will last at least 3 or 4 days in the refrigerator to be re-heated or taken at room temperature.

Related article: Acid/Alkaline Balance

Wholesome Stuffed Mushrooms*

12 large mushrooms, stems removed
1/4 cup almonds, finely chopped
2 scallions, minced
1 tsp. dill, basil
dash cayenne
1 Tbsp. plain whole yogurt (or just enough to hold the stuffing together)
grated unsalted cheddar cheese for topping

1. Pre-heat oven to 375°F.
2. Mince the mushroom stems and combine with almonds, scallions, herbs, and yogurt.
3. Arrange the mushroom caps on a lightly oiled baking sheet. Fill to the brim with the stuffing and sprinkle cheese on top.
4. Bake until the top is crusty and cheese is melted (10-15 minutes).

Serve immediately as appetizer or side dish! Makes 4 servings.

* This recipe is from the new cookbook, Triumph Over Cancer - My Recipes for Recovery by Doris Sokosh, long-term recovered cancer patient featured in the film Rethinking Cancer.

Cantaloupe Ambrosia*

1 whole, very ripe and preferably organic cantaloupe
few dashes nutmeg

1. Wash the melon well in cool water and pat dry. Cut in half and remove the seeds.** Cut in chunks (don't remove peel) and run through a juicer.
2. Chill. Serve in a large, tall glass with a few dashes of nutmeg on top. This tastes like a rich, thick shake, but, actually, it's a low-calorie, low-fat, powerhouse, especially high in Vitamin A, alkalinizing the body and aiding elimination - not to mention, deelicious!

* Special thanks to Rita Znamirowsky for this recipe. Rita is one of the long-term recovered cancer patients featured in the film Rethinking Cancer.
** Save the seeds to make a calcium-rich "milk." Just put seeds in a blender, add water, fruit juice or herbal tea and liquefy, then strain. For a nutrient-packed smoothie: add a heaping spoonful of hempseed powder, few spoons almond butter, dash ground allspice, teaspoon cacao powder, if you like, banana or dates for sweetener and blend. Add more liquid, if too thick. Experiment!

See Foods of the Week - Melons - for "the skinny" on the wonderful melon family, including how to choose a ripe one.

White House Garden Cucumber Soup

Adapted, just slightly, from one of Michelle Obama's favorite recipes using ingredients from the White House kitchen garden.

2 cups almond milk*
2 large cucumbers
3 oz. whole Greek yogurt (thicker than regular)
2 tablespoons fresh dill
dash seasalt (opt.)
for garnish: Greek yogurt, fresh dill, toasted almonds (opt.)

1. Peel and coarsely chop the cucumbers.
2. Put chopped cucs, almond milk, yogurt, dill and seasalt in blender. Purée until smooth.
3. Chill before serving. Garnish with a dollop of Greek yogurt, sprig of dill and (opt.) a few toasted almonds.

*To prepare almond milk: soak 1 1/4 cup raw almonds in 2 cups water overnight. Next day blend for 1-2 minutes. Strain.

Walnutty Slaw
A sinful-tasting, sinless treat!

5 cups shredded cabbage
2/3 cup homemade or health store mayonnaise
2 tsp. fresh lemon juice
1/2 cup chopped, raw walnuts

Combine first 3 ingredients. Chill until ready to serve. Then add nuts, toss and serve.

Carob Fudge
A sinful-tasting, sinless treat!

1/2 lb. dried black mission figs, soaked in water 1-2 hours
1/2 lb. raw cashews, soaked 6-8 hours
1/4 lb. dried dates, pitted and soaked 1-2 hours
1 1/2-2 tbsp. carob powder (to taste)
1/4 lb. raw walnut pieces

Pour off soaking water and save. Put figs, cashews, and dates in a blender or food processor. Blend until smooth (add a little soaking water, if too thick to blend). Remove mixture to a bowl and stir in carob powder and most of the walnut pieces. Pour into a shallow pan, spreading evenly. Garnish with remaining walnuts. Refrigerate 'til hardened. Cut into squares and serve or store in container in the freezer.

Variations:
Coconut Carob Drops: Add 1-2 cups of fresh-shredded or dissicated coconut to the fudge batter. Form into balls and roll in coconut. Refridgerate. For Mint Fudge: Add about 1/8 - 1/4 tsp. pure peppermint oil to fudge batter. Experiment with other spices, i.e., anise, clove, etc.

Butternut Squash Soup

4-5 cups water or vegetable broth
3 celery stalks, chopped
3 onions, chopped
1-2 Tbsp. Jensen's Broth powder
1 medium butternut squash peeled and cut in bite sized pieces
1/2 cup cooked barley or brown rice
1/2 lb. string beans, halved
1-2 tsp. fresh ginger, minced

1. Put the water in a large soup pot and add celery, onions, broth powder and ginger.
2. Bring to a boil, cover and let simmer a few minutes.
3. Add beans and squash to the soup and cook until tender, add nutmeg, if desired.

*This is very nice with cucumbers or fruit salad. Variation: for a thicker dressing, don't strain. Just blend in honey and nutmeg.

Makes 4 large servings.

Cranberry Sauce

1/4 cup or so apple juice
2 cups cranberries
1 orange, chopped fine
raw honey (to taste)
a few dashes ground allspice (optional)

Put the juice in a blender and gradually add cranberries until it looks like a relish. Remove to a dish and stir in orange pieces, honey and spice. Cover and put in the refrigerator for 2 days to let flavors ripen.

Makes about 3 1/2 cups.

Carrot/Raisin Casserole

1 lb. carrots, thinly sliced
1/4 cup raisins
1/2 cup water
1 Tbsp. lemon juice and cinamon
1/2 Tbsp. fresh grated ginger
1/4 cup sliced raw almonds

1. Preheat oven 375 F.
2. Combine carrots and raisins in a 1 quart baking dish. In a small bowl mix water, lemon juice, cinnamon and ginger. Pour over carrots.
3. Bake uncovered for 30 minutes. stirring occasionally. Just before serving sprinkle sliced almond~ on top.

Variation #1: Substitute apple juice for water and a few dashes of nutmeg instead of ginger.

Variation #2: Slice carrots a little thicker (about 1/2-). Substitute pineapple juice for water and Cover and bake for 1 hour in 350F oven. Sprinkle with finely chopped fresh parsley just before serving.

Makes 4 servings.

Fruit Stuffed Turkey (or Chicken) Roaster

3-3 1/2 lb. Whole organic turkey (or chicken) roaster
1/2 lemon
1-2 cups chopped fruit (choose one): apple, pear, pineapple, orange, plum etc.

1. Pre-heat oven to 450 F.
2. Set the turkey (or chicken) in a shallow baking dish. Squeeze lemon juice on flesh.
3. Stuff turkey (or chicken) with fruit.
4. Place the bird uncovered on a rack reduce the heat immediately to 350F.
5. Roast about 20 minutes per pound, baste occasionally.

Makes 4-6 servings.

Baked Acorn Squash With Filling

1. Pre-heat oven to 350 F.
2. Wash squash and cut in half. Remove the seeds.
3. Place the halves on a baking sheet cut side down and bake for 45 minutes.
4. Turn over and fill with favorite filling. Bake another 15-20 minutes.
5. To serve cut each half in half again.

Filling ideas:
Any fruit you wish. Raisins, pineapple slices, blueberries, or grated apples are my favorites.
Peas mixed with fresh chopped mint and almonds or cooked brown rice with chopped scallion.
Sprinkle with grated unsalted cheese.

These are just a few suggestions. Experiment with different vegetable combinations, grains, etc.
The sky's the limit here!

Makes 4 large servings.

Stuffed Baked Apples

4 Medium apples, cored (Rome apples are a good baking variety)
2-3 Tbsp. raisins (soaked)
1/2 tsp. cinnamon
1/2 cup apple juice

1. Pre-heat oven to 350F.
2. Place cored apples in a glass-baking dish. Fill each center about 3/4 full with raisins and a few sprinkles of cinnamon. Pour enough apple juice in to fill to the top. Pour remaining juice on bottom of pan to cover.
3. Cover and bake 45 Minutes. Serve with chopped nuts on top.

Variation: Substitute pears for apples.Instead of nuts pour nut cream on top to serve.

Makes 4 servings.

Rhubarb Revelry

1 lb. rhubarb, in 1/2" chunks
1 tsp. arrowroot
1/4-1/2 cup maple syrup
1 cup strawberries, sliced

1. Cook rhubarb in a very small amount of water on low heat until tender (15-20 minutes).
2. Add arrowroot and stir to thicken a few more minutes
3. Remove from burner, add strawberries and maple syrup to taste and let cool.

Makes 6-8 servings.

Thermos-Cooked Cereal

This is the most nutritious and easy way to eat grains. Eating whole grains in this way on a regular basis not only provides vital vitamins and minerals, but will help promote hormonal balance. This method was adapted by Dr. Bernard Jensen from a system developed by the Waerland Clinics in Europe.

The most wholesome way to prepare foods is to preserve all of the natural elements to the degree possible. Using a thermos saves these precious elements. All that is necessary is a wide-mouthed thermos and whole grains, such as rye berries, barley, wheatberries, corn, millet, brown rice, buckwheat, whole oats, etc. Flax seeds can also be used. Rye, barley and oats do not need to be ground before the thermos-cooking process, but the others will not soften adequately if not slightly ground beforehand (just whirl in a blender for several seconds). The grains can be used singly or combined for different tastes.

To prepare the cereal, put 3 tablespoons of grain in the thermos and add one cup hot (just under a boil) water for the average portion. If more or less food is desired, use a ratio of 1/3 cup of water to 1 tablespoon grain. Fasten cover tightly and let stand overnight or for about 8 hours.
The result will be equivalent to a prepared cereal without the loss of nutritional value. Some people prefer to use the cereal in its whole form as it comes from the thermos. Others prefer to put it in a blender for a consistency closer to regular cooked cereal. To warm the cereal before eating, put it in a bowl and warm it over a pot of hot water. (This is similar to using a double boiler.) Do not overheat!

Additional seasonings can be used. Try flavoring with raw honey, soaked dates, raisins or other dried fruits. Fresh fruits, nuts or yogurt can also be added. Feel free to experiment!

Get-Up-And-Go Shake

Combine in a blender:
1 cup pineapple, cut in chunks
1 cup whole plain yogurt
1/2 cup apple juice
1 organic egg

Blend until smooth. For a cool drink, drop a few ice cubes in and blend. This is a nice breakfast shake.

Cashew Sour Cream

1. Soak 1 cup raw cashews in 3/4 cup (preferably distilled) water overnight.
2. Blend all until smooth. Add more water if necessary (pancake batter consistency). Pour into jar or bowl and cover loosely with a saucer or cloth. Let stand at room temperature 2-3 days, until fermented.
3. Cover tightly and refrigerate. Use as sauce for steamed veggies, fish or salad. Lasts about 4-5 days when refrigerated.

Variation: Before serving, stir in fresh chopped dill, chives or any other desired herb.

Max Warmbrand's Relish Salad

2 cups finely chopped cabbage
1 small-medium grated onion
1/2 cup cooked beets, sliced
1 cup minced celery

Dressing: cold-pressed olive oil and lemon juice in ratio of 2:1. Mix all ingredients. Let marinate for at least an hour before serving.

Brussel Sprout/Tomato Melt

1 lb. Brussel sprouts, stems removed, cut in halves
2 tomatoes, chopped
1/4 tsp. ground nutmeg
1/4 cup grated, unsalted cheddar cheese (organic now available in most health food stores)

1. Steam brussel sprouts for 5 - 7 minutes ('til just tender).
2. Remove to a shallow baking dish. Combine sprouts with chopped tomatoes. Sprinkle (or grate) nutmeg over and top with grated cheese.
3. Put under the broiler for a few minutes, just until the cheese melts.

Avocado Stuffed Celery

1 avocado
2 onion slices, chopped fine
dash cayenne pepper
few squeezes lemon juice

Mash avocado in a bowl. Add onion, pepper and lemon juice. Stuff celery stalks and serve. Excellent for hors'd'oevres.
Variation: stuff raw mushroom caps or tomatoes instead of celery.

Sesame Seed Milk

Sesame seeds are wonderful for gaining weight, lubricating the bowel to aid elimination, and supplying protein and minerals, especially calcium.

Place 1/4 cup unhulled sesame seeds in a blender and run until powdered. Add 2 cups (distilled) water and blend for about 1 1/2 minute. Strain through a strainer or 2 to 4 layers of cheese cloth to remove hulls. Keeps 4-5 days in the refrigerator.

For flavor or added nutritional value: add carob powder and/or any of the following: a few dates, banana chunks, apple or cherry concentrate. Serve with dash nutmeg or allspice.

Nut Nog

4 cups (preferably distilled) water (for soaking and mixing)
1 cup raw Brazil nuts (soaked overnight)
1 cup raw hazelnuts (also soaked)
4-6 dates (soaked about an hour)
1 tsp. vanilla
grated nutmeg

Blend all, except nutmeg, until frothy, 1-2 minutes. Strain. (Save strained nutmeats to sprinkle over yogurt, steamed veggies or cereal.) Chill. Grate nutmeg on top of each serving glass.

Stuffed Dates

dates (such as medjool)
almond butter (preferably raw)
dessicated (dried) coconut shreds (in health food stores)

1. Cut dates in half to remove pits.
2. Fill one half with almond butter and place other half on top.
3. Roll in coconut.

Stores well in a container in freezer for a quick snack or treat for guests.

Guacamole

1 shallot, minced
4 ripe avocados, skinned & pitted
2 plum tomatoes, diced
3 cloves garlic, minced
1 tsp sea salt
1-2 Tbs chopped cilantro
1 jalapeno, finely chopped
Juice of a lime

In a medium bowl, toss all the ingredients. Mix gently so to retain some texture. Serve with flax-seed crackers.

Pesto

1 large bunch basil
1 bunch parsley
3 cloves garlic, chopped roughly
3 Tbs pine nuts
2 tsp sea salt
1/4 cup ev olive oil

Place all the ingredients in a blender or food process and pulse until desired consistency. Or use a mortar & pestle and grind to desired consistency.

Fresh Carrot Juice

2 pounds carrots
1/2 lemon

Wash the lemon well and cut off most of the peel, but not all of it. Juice the carrots and the lemon. And enjoy!

Strawberry Banana Smoothie

3 cups fresh strawberries
2 ripe bananas
1 cup coconut water
1/2 cup shredded raw coconut
icecubes (optional)

Place all the ingredients in a blender and puree.