Naturopathic Medicine & Oncology, Acupuncture in New Hampshire on Human Nature Natural Health

Introduction

Mon, 05 Oct 2015 00:00:00 +0000

Congratulations on making a commitment to your health.

Making that commitment, following through on it and
taking responsibility for your own health are the keys to success.

This guide gives you the tools you need to make your commitment pay off in achieving the highest level of health you can obtain. It is designed by Dr Bier to make sure your diet meets all your current needs, and that it contains nothing that may be harmful or interfere with your healing process.

Your next visit with us is a free progress check scheduled for 2-3 weeks after your first exam. This will give you time to try out your new foods, exercise, supplements and therapies. We can then effectively answer questions, solve any problems related to the changes in your lifestyle, and fine-tune as necessary.

Your next full examination is called a re-exam, typically scheduled 10 - 12 weeks after your initial examination. That's usually enough time for significant change to occur in your body. At the re-exam we will assess where you are with regards to your health, and re-figure your prescription based on the person you have become. Your doctor will then recommend when to schedule the next re-exam after that.

We also may recommend that you stop in for an inexpensive office visit periodically between re-exams, particularly if there is a condition that requires frequent monitoring. Additionally, you may call and schedule an office visit whenever you like to deal with acute conditions such as injuries or illnesses, or for counseling or any other need. We will do anything we can to assist you in your healing journey. Please let us know if there's anything else we can do.

All foods in common use are listed in this guide. Those that are underlined and printed in black have been selected for you by your doctor as being compatible with your current state of health. As your health improves, it is likely that you will see a greater number of foods selected in later examinations. Those that are not underlined and grayed out are there for your reference, but are best avoided at this time. If there is a food that you don't see listed that you are interested in, please let us know.

Food groups that have a 'number of times per week' listed are suggested by the doctor to be eaten at that frequency. If a group has foods marked without a number of times specified, you can eat them as often as you like. This is usually the case with spices, oils, and low starch vegetables.

Food Combining
Another important concept to keep in mind. As a general rule, animal flesh proteins and starches do not combine well in the same meal.

Meats

Mon, 05 Oct 2015 00:00:00 +0000

Meats

Beef. Bison, Lamb, Red Meats

Meats
Good recipes can be found in the recipe section of our website.

Good sources online to find close to home grass fed meats are:
Maine Meats in Kittery, ME.

local harvest website.
eat wild website.

On the go meat snacks are very convenient, and great for athletes or anyone that needs the between meal protein snacks.:
Tanka bars are a combination of buffalo meat and dried cranberries, an old Native American recipe.
Epic Bars are meat protein bars available in multiple varieties.

A good source for Jerky, beef or turkey is Shelton's

Grass fed meats- US Wellness Meats
Two Coves Farm -Harpswell, Maine.

Food Combining is another important concept to keep in mind. As a general rule, animal flesh proteins and starches do not combine well in the same meal.

Poultry

Mon, 05 Oct 2015 00:00:00 +0000

Poultry

Chicken, Duck, Turkey

Poultry
Good recipes can be found in the recipe section of our website.

Good sources online to find close to home natural or organic meats are:
local harvest website.
eat wild website.

A good source for Jerky, beef or turkey is Shelton's

Food Combining is another important concept to keep in mind. As a general rule, animal flesh proteins and starches do not combine well in the same meal.

Treatment Plan & Follow-up Appointments

Mon, 05 Oct 2015 00:00:00 +0000

Treatment Plan & Follow-up Appointments

Natural Treatments are a Fundamental
and Necessary Part of the Healing Process.

These are the recommended treatments that Dr. Bier has determined will be most beneficial for your body. Again, each has been prescribed for a specific reason. If you have any questions, please don't hesitate to speak to us about them.

The diet, exercise, supplement and therapy prescriptions you have received in your first visit are not intended to stay with you for your entire life. We view them as part of a flexible and evolving program that will change as you change. If your prescription is having the desired effect, you will soon begin to feel different. As your health, energy and strength improve, your body's needs will change, too. For this reason, we will periodically examine you again according to an individually tailored schedule in order to keep your prescription current with your ever-changing needs.

Fish

Mon, 05 Oct 2015 00:00:00 +0000

Fish

Fish and Seafood

Fish
Good recipes can be found in the recipe section of our website.

A good online resource for wild fish is Great Alaska Seafood.
A large concern with eating fish are the toxins that they accumulate, the most well know of which is mercury. When we create your Individualized Nutrition Guide we take those levels into account, but information is changing constantly. Here are some resources to check on mercury levels in fish:
http://www.nrdc.org/health/effects/mercury/calculator/calc.asp
http://www.americanpregnancy.org/pregnancyhealth/fishmercury.htm
http://www.nrdc.org/health/effects/mercury/guide.asp
http://www.fda.gov/food/foodsafety/product-specificinformation/seafood/foodbornepathogenscontaminants/methylmercury/ucm115644.htm

Supplement Plan

Mon, 05 Oct 2015 00:00:00 +0000

Nutritional Supplements

Vitamins, Minerals, Gladulars, Herbs
Each are used very specifically to address weaknesses
on the Constitutional, Organ System and Manifestation-Disease levels

A dietary supplement is also known as food supplement or nutritional supplement. We use nutritional supplements to bring strength back to organ systems that are weakened. The supplements produced under our label are all independently tested to insure purity and quality, and to verify that listed dosage is accurate.

Many people feel overwhelmed at the beginning by the amount of supplements they are prescribed. This is because as you begin to rejuvenate your body, the need is greatest. As your body heals, the organ systems will repair and regenerate, and fewer supplements will be needed. Eventually a very low dose of supplements will be all that is required to maintain a healthy state in most cases. You will not be on your first regimen for life, only for now until the body begins to heal.

Your supplements may be prescribed for you to take with specific meals, or between meals. If so, specific instructions will be listed with each supplement. Otherwise, you are free to distribute them as you desire. Some supplements are better digested and absorbed with food, while others are more easily assimilated away from meals. Between meals means as close to an empty stomach as possible. Don't worry about spacing them far away from between meal snacks.

M=Morning meal or Breakfast, L=Lunch, S=Supper
For tinctures, a squirt is the amount that comes up into the dropper when you squeeze the bulb and release it. It will fill the dropper about half full. Unless otherwise directed, it's OK to put them in water to dilute the taste.

Each of the supplements has been prescribed to address a specific area of your health. Your doctor will explain their use as he or she prescribes them for you. If you have any questions, please don't hesitate to ask.

Eggs

Mon, 05 Oct 2015 00:00:00 +0000

Eggs

Egg
Good recipes can be found in the recipe section of our website.

Eggs can be a good source of protein, and a decent substitute for meats or fish, However, they do act somewhat like dairy, increasing mucus in the body. The whites are generally easier for most people to tolerate, especially if you're sensitive to forming mucus, like most A's and O's.

Dairy & Substitutes

Mon, 05 Oct 2015 00:00:00 +0000

Diary

Milk, Milk Substitutes, Cheese, Yogurt, Butter

Dairy
Good recipes can be found in the recipe section of our website.

Dairy products are generally defined as foods produced from milk, however we will also include those milk substitutes produced from soy, nuts and grains.

You will likely find that dairy has been all but eliminated from your dietary recommendations. Dairy, including milk, cheese, yogurt and eggs, tends to create mucus or phlegm in the body, especially in certain BioPhenotypes. This mucus resides not only in the respiratory tract in the form of a runny nose or stuffy sinuses, but also circulates in the blood and is deposited in the organs, joints and muscles. All major traditional forms of medicine, such as Chinese medicine and Ayurveda, consider this form of mucus to be a significant cause of chronic disease. The incompatibility of dairy with healthy eating is not to be confused with lactose intolerance, a condition in which certain individuals lack the enzyme necessary to break down the lactose sugar in milk products.

Food Combining is another important concept to keep in mind. As a general rule, animal flesh proteins and starches do not combine well in the same meal.

Tofu & Tempeh

Mon, 05 Oct 2015 00:00:00 +0000

Tofu & Tempeh

Tofu & Tempeh
Good recipes can be found in the recipe section of our website.

Vegetables

Mon, 05 Oct 2015 00:00:00 +0000

Vegetables

Vegetables, Green Leafy Vegetables, Starchy Vegetables

Vegetable
Good recipes can be found in the recipe section of our website.

A vegetable is an edible plant or part of a plant. However, the word is not scientific, and its meaning is largely based on culinary and cultural tradition. Vegetables contain a great variety of phyto (plant based) chemicals, which may have antioxidant, antibacterial, antifungal, antiviral and anti-cancer properties.

A variety of vegetables is an important component of your diet. However, not all vegetables are good. Many commonly eaten vegetables are actually more starch than vegetable and may be restricted or eliminated, particularly during the beginning phases of healing. Other vegetables, such as those in the nightshade family, may be restricted due to the presence of harmful or irritating phytochemicals.
Vegetables can be eaten during any meal, or as snack as you desire.

Food Combining is another important concept to keep in mind. As a general rule, animal flesh proteins and starches do not combine well in the same meal.

Fruit

Mon, 05 Oct 2015 00:00:00 +0000

Fruit

Fruit, Citrus, Berries, Melon

Fruit
Good recipes can be found in the recipe section of our website.

Fruits, like vegetables, contain various phytochemicals required for proper long-term cellular health and disease prevention. Regular consumption of fruit is associated with reduced risks of many diseases. However, fruit is also very sweet and can place a burden on the blood sugar balancing organs. If you have a weakness in that system, then sweet fruit intake may be restricted. Again, as the body heals, a greater variety of fruit and other foods will come back into the recommended diet.

Food Combining is another important concept to keep in mind. As a general rule, animal flesh proteins and starches do not combine well in the same meal.

Nuts & Seeds

Mon, 05 Oct 2015 00:00:00 +0000

Nuts & Seeds

Nuts, Seeds, Nut Butters

Nuts & Seeds
Good recipes can be found in the recipe section of our website.

Nuts and seeds, as well as nut or seed butters, can be used as a good and tasty source of protein for snacks, and to add variety to the diet. However, the function of nuts and seeds in nature is to survive their passage through the digestive tract intact in order to be excreted, complete with fertilizer, in a suitable location to take hold in the soil and grow into a new plant. They must therefore be chewed very thoroughly in order for you to receive their protein benefit and avoid upsetting your digestion.

Food Combining is another important concept to keep in mind. As a general rule, animal flesh proteins and starches do not combine well in the same meal.

Condiments

Mon, 05 Oct 2015 00:00:00 +0000

Condiments

Herbs, Spices, Sauces, Dressings, Vinegars, Oils, Sweeteners

Condiments
Good recipes can be found in the recipe section of our website.

Condiments are a wonderful way to add variety and nutrition to your diet. Many are packed with a large amount of beneficial phytonutrients. Some spices, for example, are potent anti-microbials and others aid the body in digesting and assimilating the nutrients from the foods they're cooked with.

You will be given a large variety of condiments with your diet. Experiment with new ones and enjoy the new tastes. In general, it is a wise practice to spice lightly to avoid upsetting the digestion. Many spices add heat and dry the body if used to excess.

Food Combining is another important concept to keep in mind. As a general rule, animal flesh proteins and starches do not combine well in the same meal.

Beverages

Mon, 05 Oct 2015 00:00:00 +0000

Beverages

Teas, Herbal Teas, Fruit Juice, Coffee, Water

Beverages
Good recipes can be found in the recipe section of our website.

Drinking the appropriate amount and type of liquid is an important aspect of obtaining optimal health. Your body is about two thirds water, and it is good to keep a fresh and clean supply regularly coming in. Clear liquids, such as water or tea, are generally easily assimilated. If your examining doctor remarked that your body is not properly hydrated, you would be wise to increase fluid intake.

Teas are a wonderful way to get fluids into the body. They provide taste, color, and innumerable health benefits. Specific teas will be chosen for you based on the needs of your body. These teas are optional, depending on your tastes.

Coffee can be a wonderful and even healthy beverage in moderation. However, it does hit three main areas -
the stomach - very acidic and irritating
the adrenal glands - inhibits the breakdown of adrenaline, so keeps you 'wired' longer
and the nervous system - ups the nervous system energy, especially in Air and Fire types.

Fluids are best consumed away from food, so that they do not dilute the stomach acid and interfere with digestion. A good rule of thumb is to stop drinking 30 minutes before a meal, and not to drink until about one hour after. Snacks, which are smaller and travel through the stomach quickly, don't have to be separated from fluids nearly as much.

Use the least amount of water possible to swallow your supplements during a meal, but don't get stressed if you need to drink more than you think you should. The food and supplements will still digest and do their job for you.

If you have an issue in any of these areas, chances are your doctor restricted or eliminated coffee from your diet for now.

Clean Water

Access to clean water is very important to keep your exposure to chemicals down. We generally recommend reverse osmosis as the best technology for removing adulterants from water.
For travel, a good filter option is the Grayl filtration cup.

Food Combining is another important concept to keep in mind. As a general rule, animal flesh proteins and starches do not combine well in the same meal.

Indulgences

Mon, 05 Oct 2015 00:00:00 +0000

Indulgences

Alcohol, Frozen Treats, Chocolate

Indulgences
Good recipes can be found in the recipe section of our website.

Although sticking closely to your prescribed regimen allows healing to occur as quickly as possible, as you get healthier, you can start to eat things that weren't allowed at the beginning. This section contains some of the treats and indulgences that everyone asks about.
The two important concepts to remember are reactivity and addiction.

If you're reactive to a food - don't eat it. Find another alternative that won't set you back.

If you're an addict - whether alcohol, chocolate or chips, find another indulgence that won't trigger you. Having occasional treats is fine, but you don't want them to trigger you to keep eating foods off of your plan.

Food Combining is another important concept to keep in mind. As a general rule, animal flesh proteins and starches do not combine well in the same meal.

Daily Plan

Mon, 05 Oct 2015 00:00:00 +0000

Daily Plan

The proper timing of food can be almost as important as the food itself.

Your daily plan is designed to help you organize your new lifestyle for you. It can be very overwhelming for people at the beginning to try to figure out how to get everything they need to into their day. Take the plan as a guideline, always remembering that the concept is to get regular protein meals or snacks into the body.

Remember, the plan works for you; you don't work for the plan. Try to approach your new healthy lifestyle in a relaxed way.

Protein Shake

Many patients will find that a protein shake has been prescribed at varying intervals throughout the day. The ingredients for your shake are listed in your supplement plan, followed by the words "Blend in protein shake." It consists of powders that are mixed into 6-8 ounces of water, milk substitute (from the dairy page) or dilute fruit juice (from the beverage page). This shake should be taken between meals to aid in balancing blood sugar levels.

Crackers - Almond Seeds

Sun, 15 Jun 2025 00:00:00 +0000

3/4 cup sunflower seeds
1/2 cup almond flour
1/4 cup pumpkin seeds
1/4 cup sesame seeds
1/4 cup flaxseeds
1/4 cup chia seeds
Mix with any desired spices:
Mix well then add 3/4 cup water
Mix and let sit 20 minutes.

Pour on a greased baking tray, and bake at 360F for 20 minutes.

Spices - Falafel

Wed, 21 Feb 2024 00:00:00 +0000

Falafel Spice

Ingredients:

1 part coriander powder
1/2 part cumin powder
1/4 part black pepper
1/4 part cinnamon
1/8 part red chili powder

Mix and add 1 Tablespoon per pound meat.

Sauce - Tahini

Fri, 12 May 2023 00:00:00 +0000

INGREDIENTS

4 medium-to-large cloves garlic, pressed or minced
¼ cup lemon juice
½ cup tahini
½ teaspoon fine sea salt
Pinch of ground cumin
6 tablespoons ice water, more as needed

INSTRUCTIONS

marinate the garlic in lemon juice for 10-15 minutes.

Add in tahini, salt and cumin.

Whisk in ice water 1-2 TBSP at a time until smooth and creamy.

Beef - Stew with lentils in Instant Pot

Sun, 10 Apr 2022 00:00:00 +0000

Yields: 6 Servings

This is an instant pot recipe, however can be done in a regular pot or crock pot.
Ingredients
1 ½ Pounds Beef Stew Meat
1 Tablespoon Olive Oil
1 Teaspoon Salt
1/2 Teaspoon Pepper
1 Teaspoon All Purpose Seasoning
2 Tablespoons Worcestershire/Hot Sauce or 1 of each
3 Cloves Garlic, Minced
1 Large Onion, Chopped
1 16 Ounce Bag Baby Carrots, Cut Into Slices
3-4 Celery stalks chopped
1 cup red lentil
2 ½ Cups Broth

Instructions:
Add the olive oil to the instant pot and turn on the saute function. When the oil starts to sizzle add the meat and season with the salt, pepper, and All Purpose Seasoning
Cook the meat until Browned on all sides.
Add the broth to the instant pot and use spatula to scrape the brown bits from the bottom of the pan.
Add the sauce, garlic, onion, carrots, and lentils.
Close the lid and steam valve on the instant pot.
Cook on high pressure for 35 minutes, then allow the pressure to release naturally for 10 minutes before doing a quick release.

Based on this recipe.

Biscuit - Almond Flour Keto Friendly

Tue, 29 Oct 2019 00:00:00 +0000

Biscuit - Almond Flour Keto Friendly

Ingredients
Dry:

1/4 teaspoon sea salt
1 cup blanched finely ground almond flour (not almond meal) (4oz)
2 teaspoons baking powder

Liquid
1 large egg
1/4 cup cream fraiche, sour cream, or coconut/almond yogurt

Instruction
Preheat oven to 350 degrees F. Grease a baking sheet.

In a medium bowl, whisk together the egg, cream and salt.
Using a spatula, mix in the almond flour, then the baking powder.
Using a 2-tablespoon scoop, place 6 mounds of the dough on the prepared baking sheet. Do not flatten the mounds.
Bake until golden, 15-18 minutes.

Adapted from Almond Flour Keto Biscuits

Cloud Bread - Keto Friendly

Mon, 12 Aug 2019 00:00:00 +0000

Cloud Bread - Keto Friendly

Ingredients:
3 eggs, separated
3 tablespoons cream cheese
1/4 teaspoon baking powder (or cream of tartar)

Optional:
Salt
Garlic Powder
Rosemary

Directions:
1. Preheat the oven to 300°F.
2. Separate the eggs, removing the yolk from the white.
3. Mix the egg yolks and cream cheese and optional spices until smooth.
4. In another bowl, add 1/4 teaspoon baking powder (or cream of tartar) to the whites and beat the whites on high speed until they are fluffy, with firm peaks. The egg whites should have a whipped cream consistency.
5. Fold the egg yolk mixture into the egg whites carefully and slowly, retaining, as much as possible the fluffiness of the egg whites. Do not let the mixture melt.
6. Spoon the mixture into 10-12 even rounds on a baking sheet and sprinkle with rosemary (if using) and put in the oven.
7. Bake the bread for 17 to 20 minutes. When almost done, broil for 1 minute until they become golden brown.
8. Remove from the oven, leave to cool and enjoy.

Adapted from Cloud Bread is the Latest Food Trend and it is Delicious

Cookies - Almond Maple

Sun, 16 Jun 2019 00:00:00 +0000

Ingredients-
2 cup almond meal/flour
1/8 tsp salt
1/2 tsp baking soda

1/3 cup maple syrup
1 1/2 TBSP coconut oil
1 tsp vanilla extract

Instructions
Preheat oven to 350 degrees F.
In a bowl, combine dry ingredients (almond meal/flour, baking soda, salt). Mix well.
In another bowl, combine wet ingredients (maple syrup, coconut oil, vanilla). Mix well.
Fold wet ingredients into the dry and mix. The dough will be very sticky and difficult to stir. Add a maximum of 1 tbs of water/milk if needed

Shape dough into little balls, about 1 inch in diameter. Press down into flat disks.
Place cookies down on baking sheet with enough space so they're not touching.
Bake in the oven for 8-10 minutes

2018 Best of Portsmouth Award - Ambulatory Care

Fri, 23 Nov 2018 00:00:00 +0000

Human Nature Natural Health Receives 2018 Best of Portsmouth Award

Press Release

FOR IMMEDIATE RELEASE

Human Nature Natural Health Receives 2018 Best of Portsmouth Award

Portsmouth Award Program Honors the Achievement

PORTSMOUTH November 13, 2018 -- Human Nature Natural Health has been selected for the 2018 Best of Portsmouth Award in the Ambulatory Health Care Services category by the Portsmouth Award Program.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2018 Portsmouth Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Portsmouth Award Program and data provided by third parties.

About Portsmouth Award Program

The Portsmouth Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Portsmouth area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The Portsmouth Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community's contributions to the U.S. economy.

SOURCE: Portsmouth Award Program

CONTACT:
Portsmouth Award Program
Email: PublicRelations@awardedlocal.org
URL: www.awardedlocal.org (NOTE: As of 2024, site is no longer online)

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Best for Holistic Cancer Care Treatments 2018 Award

Fri, 23 Nov 2018 00:00:00 +0000

Press Release

FOR IMMEDIATE RELEASE
Human Nature Natural Health Receives Best for Holistic Cancer Care Treatments 2018 Award Global Health & Pharma

May 23, 2018 -- Human Nature Natural Health has been selected by Global Health & Pharma Best for Holistic Cancer Care Treatments - New Hampshire.

The Global Health & Pharma Magazine has organised the 2018 Alternative Medicine & Holistic Health Awards to highlight the professionals, enterprises and initiatives, from across the globe, who prove antibiotics and chemicals are not the only solution when maintaining one’s health.

As consumers within the healthcare market become increasingly conscious of the potential side effects of traditional medicines, they are turning to holistic health services and alternative medicines available to them.

The Alternative Medicine & Holistic Health Awards recognises the international community operating within the fields of holistic, alternative and complementary medicine. From the manufacturers of products, to those trained in delivering the services and support which help to enrich our daily lives with the gift of health and vitality.

At GHP Magazine, we pride ourselves on the fact that every one of our winners can truly rest assured that their recognition was deserved, as we carefully scrutinise everything from a nominee's region to their performance over the past 12 months, analysing the deal in detail and utilising our wealth of experience to ensure that we only choose the most deserving firms to win one of these prestigious accolades.

Best of Acupuncture Award

Fri, 23 Nov 2018 00:00:00 +0000

Press Release

FOR IMMEDIATE RELEASE

Human Nature Natural Health Receives 2015 Best of Portsmouth Award

Portsmouth Award Program Honors the Achievement

PORTSMOUTH May 14, 2015 -- Human Nature Natural Health has been selected for the 2015 Best of Portsmouth Award in the Acupuncture Clinic category by the Portsmouth Award Program.

Each year, the Portsmouth Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the Portsmouth area a great place to live, work and play.
Various sources of information were gathered and analyzed to choose the winners in each category. The 2015 Portsmouth Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Portsmouth Award Program and data provided by third parties.

About Portsmouth Award Program
The Portsmouth Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Portsmouth area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.
The Portsmouth Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community's contributions to the U.S. economy.
SOURCE: Portsmouth Award Program

Top Doc- NH Magazine

Fri, 23 Nov 2018 00:00:00 +0000

Press Release

FOR IMMEDIATE RELEASE
Dr Ian D. Bier receives Leading Provider Alternative/Complementary Medicine - 2016 Top Doctors Readers' Poll New Hampshire Magazine

April 2016 -- Dr Ian D. Bier has been selected as a Leading Provider Alternative/Complementary Medicine - 2016 Top Doctors Readers' Poll New Hampshire Magazine.

Each year NH Magazine asks the doctors of the state to tell us which specialist they would recommend to family or a friend in need of health care. For the sixth year, we also asked our readers to share their point of view. After all, who knows the personal quality of health care better than the patients?

Alternative/Complementary Leading Providers

Ian Bier, N.D.
Human Nature Natural Health
Portsmouth, (603) 610-7778

Bread - Sourdough Rye

Thu, 08 Feb 2018 00:00:00 +0000

Bread - Sourdough Rye

If you do not have experience with sourdough, we strongly recommend that you read up on it and get your culture and the book from the people at sourdo international.

Step 1: Activating your culture
Take your culture out of the fridge and let come to room temperature
Add your culture to a bowl.
Add 2 cups warm water and mix.
Add 3 cups of rye flour, one cup at a time and mix - it does not need to be lump free.
Cover with a dry cloth and let proof (85F - oven with light on) for 8-12 hours depending on the culture - you want to watch that it bubbles and rises, and you use it before it settles down again.

Take 4 cups out, and put the rest back in a clean jar. Add 1/2 cup of flour and 1/2 cup water, mix well and let sit for 1-2 hours, then put back in the fridge for next time. That way you always have a clean culture to work with.

Yields: 1 large loaf

Ingredients:
4 cup Sourdough Culture
1 cup Water
2 teaspoon Sea salt
1/4 cup Oil
5-6 cup Rye Flour
2 tablespoon Caraway seeds optional

Instructions:
Place the 4 cups of culture after a first proof into a large mixing bowl. Return the remainder to the fridge in a clean container to use for next time.
Warm the water to 75-85 degrees and add salt, oil and caraway seeds. Mix briefly.

Add the flour 1 cup at a time, mixing well with the Danish dough whisk (see below), until too stiff to mix by hand.

Turn onto a floured boarded and gently knead in the remaining flour until the dough is smooth and satiny. Be cautious of over kneading - rye gluten is more fragile then wheat and shouldn't be over kneaded. A stretch and fold technique works well - stretch the dough out in one direction and then fold back into a ball, Repeat in the other direction and fold back in, a total of 4-5 times.

Proof, covered at 85 degrees for 2-3 hours.
Remove from bowl, and repeat the stretch and fold technique, using more flour as you need to keep it from sticking completely to the board and your hands
Put back in bowl and proof for another 2-3 hours, repeating the whole procedure 2-3 times.

Preheat oven to 350F with pans in oven.

For last proof, use a proofing basket the same shape as your pan.

After 3rd proof, drop dough in preheated pans and put back in oven.
Bake for 45-55 minutes.
Remove from pans and cool on wire racks.

FAVORITE TOOLS:
I baked sourdough bread for years with different tools, and in different pans etc before I came to these favorites. They make the process much easier, and the bread MUCH better.

Danish Dough Whisk A simple tool, this whisk allows you to mix the dough with far less effort. Also, the gluten in spelt flour is more delicate then in modern wheat, and so needs to be handled gently.

Proofing basket Ever wonder how the breads from specialty bakeries get those beautiful, flour dusted ridges? It's all from the proofing basket. Get one the same shape as your baking pan, dust it with a non-glutenous flour like rice or millet, and viola.

Stoneware Baking Pan Completely non-stick! The key is to preheat the pan and lid in the oven; when the final proof is done in your proofing basket, take the pan out of the oven, flip the proofed dough into the pan, cover and put it back into the oven. The lid keeps the moisture in and helps the loaf rise.

2017 Best of Portsmouth Award

Thu, 12 Oct 2017 00:00:00 +0000

Human Nature Natural Health Receives 2017 Best of Portsmouth Award

Press Release

FOR IMMEDIATE RELEASE

Human Nature Natural Health Receives 2017 Best of Portsmouth Award

Portsmouth Award Program Honors the Achievement

PORTSMOUTH October 4, 2017 -- Human Nature Natural Health has been selected for the 2017 Best of Portsmouth Award in the Ambulatory Health Care Services category by the Portsmouth Award Program.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2017 Portsmouth Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Portsmouth Award Program and data provided by third parties.

About Portsmouth Award Program

SOURCE: Portsmouth Award Program

CONTACT:
Portsmouth Award Program
Email: PublicRelations@thebestawards.org
URL: www.thebestawards.org (NOTE: 2024 not longer live)

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Organic Spice Mixes

Mon, 13 Feb 2017 00:00:00 +0000

Nothing makes your diet easier to follow than having a good variety of spice mixtures available. We have a number on our site, but also keep a large amount of commercial mixtures at home.

One of our favorite finds of the last few years is:

Spice Tree Organics , a wonderful company with an incredible selection of organic spice blends with tastes from all over the world.

Great people, great products that we use at home on a regular basis.

Flossing Has Little Evidence To Support It

Sat, 10 Dec 2016 00:00:00 +0000

I admit to being particularly enamoured of research that shows when common-sense advice is actually wrong. More so when it's not necessarily new information, but something showing that there actually never was any good reason for the clear recommendations that are taken for granted as true.

Unfortunately all fields fall prey to Groupthink, and medicine is no exception.

Groupthink occurs when a group values harmony and coherance over accurate analysis and critical evaluation. It causes individual members of the group to unquestioningly follow the word of the leader and it strongly discourages any disagreement with the concensus.^{Psychology Today}

Sauce - Garlic Ketogenic friendly

Fri, 20 May 2016 00:00:00 +0000

INGREDIENTS:
1/4 cup garlic cloves - peeled (roughly 1 head of garlic)
1/4 teaspoon salt
1 cup neutral oil - safflower
1 Tablespoon lemon juice

INSTRUCTIONS
Place the garlic cloves and salt in a large food processor and puree until smooth. It's a good idea to scrape down the sides two or three times to ensure that all of the garlic is finely processed.
Turn the machine back on and slowly drizzle in the oil through the lid starting with 2 tablespoons, then pour in a 1/4 teaspoon of the lemon juice.

Continue alternating between the oil and lemon juice until you've added all of the oil and lemon juice. Alternating between the two is the key to proper emulsification which creates the light and fluffy garlic sauce.
You know it's done when the sauce is white and thick with a similar consistency of mayonnaise. It usually takes about 10-15 minutes.

If the emulsion mixture breaks apart while processing, stop adding additional oil and lemon juice and continue pulsing until it comes together again.
Store in the refrigerator.

Adapted from LEBANESE GARLIC SAUCE

Sun Avoidance As Bad As Smoking

Sun, 15 May 2016 00:00:00 +0000

Yes, you read that correctly. This is not the first article like this, and those of you who have been following my posts know that the relationship between sun exposure and skin cancer is far more complex than it's made out to be.

Previously the researchers had shown that sun avoidance doubles the risk of death in women. This time they went further and showed that:

Nonsmokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group, indicating that avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking. Compared to the highest sun exposure group, life expectancy of avoiders of sun exposure was reduced by 0.6–2.1 years."^{Lindqvist, P. G., Epstein, E., Nielsen, K., Landin‐Olsson, M., Ingvar, C., & Olsson, H. (2016). Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. Journal of internal medicine.}

You don't want to suddenly get a lot of sun when you've been avoiding it, any more than you would want to go run a marathon if you've been sitting on the couch. You need to slowly build a base tan so that you're protected, and use organic sunscreen.

A link to the full article is here

Inside IOS

Fri, 22 Jan 2016 00:00:00 +0000

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Soup - Chicken Curry

Wed, 28 Oct 2015 00:00:00 +0000

Ingredients:
2-2.5 pounds chicken tenders
2 large onions
3 large carrots
2 stalks celery
Shiitake mushrooms
Organic chicken broth – 8 oz
2 cans Organic coconut milk
2 tbsp Parsley chopped
3 tbsp Cilantro chopped
3 Tbsp Curry powder, (1 tbsp sprinkled over chicken, 2 into coconut milk)
1 tbsp ginger powder sprinkled over chicken
1 heaping Tbsp ginger puree,
1 tsp turmeric sprinkled over chicken
1 tsp garlic sprinkled over chicken
Salt to taste

Instructions
Grill tenders about 5 minutes each side to just cooked.
In a soup pot, cook onions, celery, carrots and shiitake in olive oil until soft – about 15 minutes. Then add chicken broth, and coconut milk. Add 2 tbsp of curry powder, one heaping tbsp of ginger puree, salt, and then add grilled chicken cut up into bite sized pieces. Add cilantro and parsely and cook for another 10 minutes

Yogurt - Coconut Milk

Mon, 26 Oct 2015 00:00:00 +0000

Ingredients:
3 cans of organic coconut milk
1 tablespoon organic Collagen Gelatin
2 teaspoons honey (only to feed bacteria; will not make it sweet)
1 -2 capsules ProFloraDF

Instructions
Pour coconut milk into pan and mix until smooth.
Sprinkle collagen on top and let it “bloom” for a few minutes, or you can add it to a small amount of the coconut water, mix to blend, then add to the coconut milk. Mix them again until all is smooth.
Heat coconut milk to 120 degrees. let cool to 105 degrees.
Stir in honey.
sprinkle on probiotic and stir well. process for at least 12 hours or so in yogurt maker.
It will still be quite soupy when finished, but will firm up in refrigerator.

Waffles - Almond and Buckwheat

Sat, 24 Oct 2015 00:00:00 +0000

Ingredients
Dry:
1 cup buckwheat flour
1 cup almond flour
1 tablespoon baking powder
1 teaspoon salt
1 teaspoon cinnamon - optional
1/8 teaspoon cardamom - optional

Wet:
1 1/2 cups milk
2 eggs
1/3 cup oil - safflower, palm kernel, coconut etc
1 teaspoon vanilla extract

Directions
Preheat a waffle iron according to manufacturer's instructions.
Mix dry ingredients together in a bowl, and wet in separate container. Add wet to dry and mix until batter is smooth.

Ladle batter onto preheated waffle iron and cook until waffles are golden and crisp, 3 to 5 minutes.

Adapted from Gluten-Free Waffles

Beech Hill Farm Bison

Mon, 05 Oct 2015 00:00:00 +0000

Beech Hill Farm & Bison Ranch

Being In Nature Improves Mood-Behavior

Mon, 05 Oct 2015 00:00:00 +0000

	ADHD - Natural Treatment of ADHD Can Help Improve Behavior and Academic Performance Dr. Bier has spent over 15 years researching and publishing on the interaction between nutrition and cognition, behavior, and intelligence, and has a special interest in working with children with behavioral and learning issues.
	ADHD Helping Each Child Experience Their Full Potential An Interview With Dr. Bier We sat down with Dr. Bier to talk about his background in the area, and philosophy of treatment.

Being In Nature Improves Mood-Behavior

Besides all the benefits of Vitamin D on multiple aspects of your health, being outside just feels good - and there are many reasons. Here are some articles showing how time outside in nature has multiple effects that have you feeling happier and calmer.

Playing in the Dirt Improves Serotonin and Mood

After a wonderful weekend in the garden, this article came to mind. It shows that exposure to Mycobacterium vaccae, a common soil organism, has multiple effects on the immune system, including increasing serotonin levels in an important area of the brain linked to mood.

"Researchers from Bristol University and University College London discovered using laboratory mice, that a "friendly" bacteria commonly found in soil activated brain cells to produce the brain chemical serotonin and altered the mice's behaviour in a similar way to antidepressants."

A link to a summary article is here. A link to the research article is here.

Green Outdoor Time Reduces ADHD Symptoms

Continuing on my theme of enjoying the advent of Spring after a long winter - Time outside in green spaces reduces hyperactivity symptoms, more then the same activity on playgrounds, streets etc. This is true across all the country, males and females, rich and poor.

"Results. In this national, nonprobability sample, green outdoor activities reduced symptoms significantly more than did activities conducted in other settings, even when activities were matched across settings. Findings were consistent across age, gender, and income groups; community types; geographic regions; and diagnoses."

A link to a summary article is here. A link to one of the research articles (the one quotes above) is here.

Vitamin D and Depression in Young Women

Low vitamin D levels are linked to depression - another reason to test and replenish your vitamin D. If your doctor isn't testing it, you can get an inexpensive test kit from the Vitamin D Council.

"OSU researchers found that young women with lower levels of vitamin D were more likely to have clinically significant depressive symptoms over the course of a five-week study, lead author David Kerr said. The results were consistent even when researchers took into account other possible explanations, such as time of year, exercise and time spent outside."

A link to a summary article is here. A link to the research article is here.

Last Child In The Woods

A great book on the subject is Last Child in the Woods.

"Last Child in the Woods is the first book to bring together a new and growing body of research indicating that direct exposure to nature is essential for healthy childhood development and for the physical and emotional health of children and adults. More than just raising an alarm, Louv offers practical solutions and simple ways to heal the broken bond—and many are right in our own backyard.

Cast Iron

Mon, 05 Oct 2015 00:00:00 +0000

Cast iron is a wonderful cooking option, as it gives you a non-stick surface without all the problems inherent in chemical non-stick cookware.

The key to keeping your cast iron is proper seasoning, directions for which can be found at the Lodge Cast Iron website.

Chemo Brain - A Real Issue

Mon, 05 Oct 2015 00:00:00 +0000

	Integrative Oncology - Holistic Cancer Care Dr Bier is a Fellow of the American Board of Naturopathic Oncology (FABNO), which helps patients differentiate between general-practice naturopaths and those with a specialized knowledge of oncology
	Cancer Care - An Interview With Dr. Bier We sat down with Dr Bier to ask him about his interest in Oncology care, and what he does to work with cancer patients

Chemo Brain- A Real Issue

Deciding to do chemotherapy is a complex, multi-variant decision that needs to take into account the potential of both benefit and harm. A foundational concept of informed consent is knowing and balancing the benefits and risk of any intervention.

One of the known harms of chemotherapy is potentially permanent cognitive impairment. Very few to none of our community of cancer patients are informed of the potential cognitive impairment from chemotherapy, and therefore don't include the risk in their thinking. This damage is caused by inflammation in the brain from the chemotherapy, and is seen in endocrine therapies as well (aromatase inhibitors), not just traditional chemotherapy.

Unfortunately, it is an issue that is newer to the literature, and therefore often not yet officially acknowledged although clearly now known. People are much more likely to assume that they'll push through the short-term side effects, however bad they may be, for the chance of the long term benefit. My experience is that once people realize that 'chemo brain' isn't just a cute way of saying you're a little forgetful during chemo; that it's a real, long-term and possibly permanent repercussion, it better informs their decision.

If you have the background and interest, a good 240 page read trying to summarize the known science is Chemo Fog: Cancer chemotherapy-related cognitive impairment.

For the rest of us, a good general article is Understanding ‘Chemobrain’ A Challenge and Invitation for Psychological Scientists. Although slightly technical, it's written for psychologists, not neuroscientists, so is very understandable and does a good job at highlighting the pertinent issues. An illustrative quote from that article:

"Between 20% and 61% of breast cancer patients who receive standard-dose chemotherapy experience some degree of cognitive dysfunction....Patients may experience cognitive changes at any point during or following chemotherapy, and these changes may be short-lived, persist indefinitely, or have a delayed onset. Deficits can range from subtle to profound, but even slight changes can have a significant impact on everyday functioning. Most commonly affected are working memory, attention and concentration, information processing speed, reaction time, visuospatial ability, and executive function. Patients can be particularly distressed when their ability to organize and plan multistep tasks is impaired;"

Other good references are:

"Chemotherapy-related cognitive impairment (CRCI) is a distressing side effect of cancer therapy and can persist beyond the duration of treatment in the majority of patients. CRCI is defined as cognitive decline experienced by those undergoing treatment of their cancer with chemotherapy. It is often referred to as 'chemo brain' or 'chemo fog' and for some it becomes the most troublesome survivorship issue faced. Most describe it as being unable to remember certain things and having trouble finishing tasks or learning new skills . The American Cancer Society defines CRCI as: forgetting things that you usually have no trouble recalling; trouble concentrating, remembering details, multi-tasking, and remembering commonwords; and taking longer to finish things.Cognitive impairment in gynecologic cancers: a systematic review of current approaches to diagnosis and treatment..

"The women exposed to chemotherapy performed significantly worse than the reference group on cognitive tests of immediate (P = .015) and delayed verbal memory (P = .002), processing speed (P < .001), executive functioning (P = .013), and psychomotor speed (P = .001)....Survivors of breast cancer treated with adjuvant CMF chemotherapy more than 20 years ago perform worse, on average, than random population controls on neuropsychological tests. The pattern of cognitive problems is largely similar to that observed in patients shortly after cessation of chemotherapy. This study suggests that cognitive deficits following breast cancer diagnosis and subsequent CMF chemotherapy can be long lasting." Neuropsychological performance in survivors of breast cancer more than 20 years after adjuvant chemotherapy.

Coffee Roaster

Mon, 05 Oct 2015 00:00:00 +0000

Coffee Roaster

Coffee can be a healthy part of your diet as long as it's used responsibly - studies have linked coffee consumption to lower rates of some important diseases including diabetes, and some cancers.

Assuming that fresher is always better, we have started roasting our own coffee at home using beans that we get from Deans Beans, which is one of the few places you can get organic, fair trade certified green coffee beans.

For roasting, we use a Fresh Roast SR700 from Home Roasting Supplies. It's relatively easy to use, and makes some very good coffee. Together they make a much better cup of coffee than store bought which probably has a higher amount of the antioxidant compounds.

My roast? We like it dark - take one third cup of your favorite beans, download this roast profile to your SR700 and hit go.
Our favorites:
Timor:Peruvian - Equal parts.
Papua New Guinea:Nicaraguan - Equal parts.

David Allen

Mon, 05 Oct 2015 00:00:00 +0000

It is always wonderful to take advantage of at least two days of full immersion in the treatments at the Clinic.

I attribute a significant portion of my staying healthy amidst an intensive professional lifestyle to Dr. Bier's information, analyses, methods, and products, which I have used for more than a decade.

The rejuvenation, energy and staff at the center in Portsmouth make it easy to justify my regular trips there from California. *

David Allen
Author, Getting Things Done

*Disclaimer : results may vary from person to person

Dental Products

Mon, 05 Oct 2015 00:00:00 +0000

The tissue in the mouth is full of blood vessels and as part of the digestive tract is designed to absorb things into the body. The is a perfect place to put in nutrients, and very bad place to put chemicals that you don't want to enter into the body.

Food Combining

Mon, 05 Oct 2015 00:00:00 +0000

The concept of food combining is very important to insure proper digestion. The general guidelines are that foods that digest best together can be eaten together regularly, while those that are difficult to digest together are better eaten seperately, or infrequently together.

The following chart illustrates which food work well together, which you need to be cautious with, and which don't digest well together.

Basic rules to understand are:

Liquids should be separated from foods, 30 minutes before, 45 minutes afterwards
Proteins and starches should not be eaten at the same meal
Vegetables combine well with both proteins and starches
Cooked fruit and dairy, represented in the yield symbols, should be eaten cautiously with any of the main meal foods.
Raw fruit should be eaten alone away from other foods

Garden Seed Companies

Mon, 05 Oct 2015 00:00:00 +0000

Organic seeds are becoming more and more available locally. We even managed to get a bunch of organic seeds at one of the local big box retailers last spring. That's a very good thing, and shows how much the organic consciousness has started to become the norm and is now available to everyone.

However, I still prefer to get our seeds from the companies listed here, some of which I can get at the local health food store, some I order online. The wonderful thing about these seed companies is that they have been dedicated to organic seed production for a long time, and have a greater expertise. Most importantly, they have an incredible variety of seeds to chose from in each category.

Like lettuce? How about 50 different varieties of heritage, organic lettuce seeds, some of which grow better in the early spring, some closer to the heat of the summer, and each with a different taste and crunch.

Some of our favorite companies, listed in alphabetical order, are below. Some only have organic seeds, some have a mixture of both organic and conventional.

Abundant Life Seeds

High Mowing Seeds

Johnny's Selected Seeds

Seeds of Change

Territorial Seed Company

A list of organic seed companies can be found at:
Organic Seed Alliance

The Organic Materials Review Institute (OMRI) has an organic seeds database, where you can look up the seeds you're interested in, and it will tell you what companies carry it. If you know you really must have those organic fenugreek seeds for your garden this year, this is the place to go:
OMRI Organic Seeds Database

Getting Things Done

Mon, 05 Oct 2015 00:00:00 +0000

Getting Things Done

As many of you know, between clinic and combing through the research literature, I don't have a lot of extra time. Also I'm continuously preaching about how important it is to get good rest and sleep, and keep stress levels down. The tension between the two isn't an easy one to navigate.

One of the key tools I use that has allowed me to find balance is Getting Things Done, also known as GTD. It is an incredibly powerful yet simple method that allows you to take control of your commitments in both work and life. Most importantly, when your mind is convinced it has everything under control, it can truly relax and enjoy your down time.

I believe David Allen has studied how the mind works much in the same way we study the physiology and health of the body. Just as we're able to help guide you to the most effective way to experience your body functioning optimally, the GTD system can guide you to the most effective ways to keep organized and in control of your life. With greater control comes a greater sense of focus and calmness, which is something beneficial for any of us, and will allow your body to heal quicker.

There's an updated edition out for 2015 - I've got my copy and am looking forward to learning some new tools.

Gluten Grains

Mon, 05 Oct 2015 00:00:00 +0000

As some of you know, I started this journey with a diagnosis of celiac disease back in the 1980's, when it wasn't even called celiac yet, and the head of gastroenterology at the hospital had to look it up. I don't have it, but my interest in the disorder has stayed, and I've watched as it's gone from a 1 in 10,000, no one knows what it is, to 1 in 125, and Gluten Free is a huge trend.

There's no question that many people suffered needlessly for years as gluten sensitivity disorders were under diagnosed; and there's no question that there are many people today thinking being gluten free is beneficial to them when it isn't. Worse, there are many people who think they're being gluten free when they're not, and others who think they're sensitive to all gluten grains, when they're not.

The graphic below is my latest attempt to help patients understand the difference between;
Wheat - a very common allergen
Wheat 'Family' grains -
Gluten containing grains that aren't in the wheat family, and
Grains that aren't gluten containing.

GMO Foods

Mon, 05 Oct 2015 00:00:00 +0000

GMO, or Genetically Modified Foods are becoming increasingly common. They are also not labeled as such, so avoiding them can be difficult unless you know what to look for.

A good resource is the Non-GMO Shopping guide which gives an explanation of the issues, and a list of the most commong foods that contain GMO, and brands that don't use them at all.

Some posts on GMO Issues:

Grayl Water Filter

Mon, 05 Oct 2015 00:00:00 +0000

Grayl Water Filter

For when you're away from home, a good filter option is the Grayl filtration cup. They have 3 levels of filters depending on your needs - tap, trail or travel.

Gunnar Computer Eye Glasses

Mon, 05 Oct 2015 00:00:00 +0000

Gunnar Computer Eye Glasses

As most patients know, I spend way too much time in front of the computer. Between using it regularly for charting and patient care at the clinic and going through the medical literature at night, my eyes are constantly in front of a back lit screen.

For those who can't or won't change the amount of screen time, an option is to use specially tinted lenses to block out some of the light and reduce eye strain. I got several different pairs with somewhat different technologies and the clear winner were the Gunnar glasses. They have a patented lens technology to filter out the blue light and reduce strain. The company has generously offered to give a discount to patients who use the code - NATURALHEALTH15.

For anyone who spends time in front of the computer, I recommend considering getting a pair.

Herb Farmacy

Mon, 05 Oct 2015 00:00:00 +0000

If you live anywhere in the Seacoast New Hampshire or northern Massachusetts area, it's worth taking a trip to the HERB FARMacy . We go every year to start our garden.

They have an incredible variety of organic plants, including culinary, medicinal and ornamental herbs. Rita and Brooke are wonderful and will help you choose the best plants for your garden.

IOS Book Resources

Mon, 05 Oct 2015 00:00:00 +0000

Book Resources
Although we've always strongly advocated a low-carbohydrate diet for cancer patients, it is based on the research presented in this book that I have decided to also re-focus the dietary efforts on increasing the dietary fat content to bring the body into a ketogenic state.

There are two books that I recommend, one for lay people, and one for those with more background in biology.

Tripping Over The Truth: The Return of the Metabolic Theory of Cancer Illuminates a New and Hopeful Path to a Cure

From the publisher - "A masterful synchronization of history and cutting-edge science shines new light on humanities darkest diagnosis.
In the wake of the Cancer Genome Atlas project's failure to provide a legible roadmap to a cure for cancer, science writer Travis Christofferson illuminates a promising blend of old and new perspectives on the disease. Tripping over the Truth follows the story of cancers proposed metabolic origin from the vaunted halls of the German scientific golden age, to modern laboratories around the world. The reader is taken on a journey through time and science that results in an unlikely connecting of the dots with profound therapeutic implications.
Transporting us on a rich narrative of humanities struggle to understand the cellular events that conspire to form malignancy, it reads like a detective novel, full of twists and cover-ups, blind-alleys and striking moments of discovery by men and women with uncommon vision, grit and fortitude. Ultimately we arrive at a conclusion that challenges everything we thought we knew about the disease, suggesting the reason for the failed war against cancer stems from a flawed paradigm that categorizes cancer as an exclusively genetic disease.
For anyone affected by this terrifying disease, and the physicians who struggle to treat it, Tripping Over the Truth provides a fresh and hopeful perspective. It explores the new and exciting non-toxic therapies born from the emerging metabolic theory of cancer. Therapies that may one day prove to be a turning point in the struggle against our ancient enemy. We are shown how the metabolic theory redraws the battle-map, directing researchers to approach cancer treatment from a different angle, framing it more like a gentle rehabilitation rather than all-out combat. In a sharp departure from the current "targeted" revolution occurring in cancer pharmaceuticals, the metabolic therapies highlighted have one striking feature that sets them apart -the potential to treat all types of cancer because they exploit the one weakness that is common to every cancer cell: dysfunctional metabolism"

Cancer as a Metabolic Disease: : On the Origin, Management, and Prevention of Cancer

This is a new text which brings together cutting edge research on cancer. From the publisher:
"The book addresses controversies related to the origins of cancer and provides solutions to cancer management and prevention. It expands upon Otto Warburg's well-known theory that all cancer is a disease of energy metabolism. However, Warburg did not link his theory to the "hallmarks of cancer" and thus his theory was discredited. This book aims to provide evidence, through case studies, that cancer is primarily a metabolic disease requring metabolic solutions for its management and prevention. Support for this position is derived from critical assessment of current cancer theories. Brain cancer case studies are presented as a proof of principle for metabolic solutions to disease management, but similarities are drawn to other types of cancer, including breast and colon, due to the same cellular mutations that they demonstrate."

IOS Reference Sheets

Mon, 05 Oct 2015 00:00:00 +0000

IOS Reference Sheets

Ketogenic Diet - 2 day example
IOS Brochure Our Integrative Oncology Support Trifold
Our After Hours Message
Beta Glucan Plus Maitake Reference
CurcuDIM Reference
Cancer Care - An Interview With Dr. Bier
MagnoCort Reference
Hyperbaric Oxygen Reference
ImmuneCA Reference
IOS 5-Step
Intravenous Vitamin C Reference
Ketogenic Diet and Hyperbaric Oxygen Study
Melatonin Reference
MetaBlockPlus Reference
OncoMar-P Reference

IOS Tests

Mon, 05 Oct 2015 00:00:00 +0000

There are two ways to test for ketones - the urine and the blood. Unfortunately, the urine stips are not accurate and will often mislead you, showing ketones when you are not actually in ketosis.

Blood testing is accurate however it is also much more expensive to test, due to the costs of the strips. Meters are available from Nova Max and Abbott.
We have the NovaCare meter in the clinic.

Least expensive we've been able to find the strips online are at-
Amazon, and
American Diabetes Wholesale

The method that Dr. Seyfried recommends to track your ketones is called the GK index, which is a ratio between your blood sugar and ketones. Ideally we want to see that ratio below one. A spreadsheet to put the numbers in that will automatically calculate it and track it for you is here - GK Index

IOS Web Resources

Mon, 05 Oct 2015 00:00:00 +0000

Diet Websites and Applications
As you're trying to learn how to eat the High Fat Ketosis diet, it's very helpful to have something that helps you see what the level of fat, protein and carbohydrates are. There are many websites and programs out there to do that with you.

Two that I have used and recommend are:
My Fitness Pal
Fat Secret - I prefer Fatsecret as it has a preference that gives you the net carbs in your count, which is what we're interested in.

Both also have apps for mobile devices.

I have created accounts on both sites - once you've created and account and logged in you can search for my profile:
MyFitness Pal - DrBierHNNH
FatSecret - drbier-HNNH -
I have posted a day's sample diet to give you examples of meals that can meet the requirements of the diet. I will continue to add other examples.

I've also added into their food database the components of the KetoShake, and a sample salad dressing that you can use. Just search for HNNH and they will come up.

Lakes Region Nutrition

Mon, 05 Oct 2015 00:00:00 +0000

If you're one of our patients living in the New Hampshire Lakes region area, a wonderful resource is the Lakes Region Nutrition Center.

The staff at the store are well aware of the work we do, and can help guide you towards the right products for your nutritional guidelines.

Melanoma - Some Interesting Associations

Mon, 05 Oct 2015 00:00:00 +0000

	Integrative Oncology - Holistic Cancer Care Dr Bier is a Fellow of the American Board of Naturopathic Oncology (FABNO), which helps patients differentiate between general-practice naturopaths and those with a specialized knowledge of oncology
	Cancer Care - An Interview With Dr. Bier We sat down with Dr Bier to ask him about his interest in Oncology care, and what he does to work with cancer patients

Melanoma - Some Interesting Associations

The 'epidemic' of melanoma between under- and overdiagnosis

With the sun starting to shine again, the eternal question of skin cancer danger inevitably arises. There are many issues surrounding melanoma and sun exposure, including what relationship actually exists. This study is looking specifically at overdiagnosis - there has been an incredible increase in melanoma cases, however little to no increase in deaths, meaning that we are diagnosing lesions that never would have progressed.

Also important is to look at sun exposure and melanoma, which will not give you the connection you're expecting. See below for more. You can't read these 3 reviews and not question what you've been taught.

"The increased incidence of cutaneous malignant melanoma, together with only minor changes in mortality, has brought into question the existence of a melanoma epidemic. The discrepancy between incidence and mortality suggests that most newly diagnosed melanomas have indolent behaviour....These studies all report an increase in incidence of melanoma during the last few decades, with by far the highest increase in tumours at a very early stage (T1 or IA). Little or no change was seen in mortality. However, increases in both mortality and incidence of thick melanomas were found in the oldest subgroups, especially in men. These findings indicate the existence of a certain degree of overdiagnosis of melanoma. They also indicate the existence of two different types of epidemic, for younger and older subgroups."

A link to the research article is here and a related article with a similar conclusion is here .

Melanoma Cancer Rates by State

This is a map of melanoma rates by state from the Centers for Disease Control. Note the lack of association with UV or sun exposure. We've lived in the Northeast, Seattle, and Phoenix, and statistically the chance of getting melanoma is higher in the Northeast and cloudy Seattle than it is in Arizona, and most of the Southwest.

Melanoma is a multi-factorial disease that is not simply related to sun exposure.

Occupational sun exposure and risk of melanoma

Another study showing that the association between sun exposure and melanoma is far more complex than is usually thought.

This is another study showing that people who get consistent sun exposure do not have higher rates of melanoma. It's the intermittent sun exposure that is the risk - staying out of the sun and than getting burnt those few times is more of an issue than getting sun exposure regularly and building a tan.

"Although sunburn and intermittent sun exposures are associated with increased melanoma risk, most studies have found null or inverse associations between occupational (more continuous pattern) sun exposure and melanoma risk....Our results suggest that occupational sun exposure does not increase risk of melanoma, even of melanomas situated on the head and neck. This finding seemed not to be due to negative confounding of occupational sun exposure by weekend sun."

A link to the research article is here.

Sun Avoidance Doubles Deaths

This study generated a lot of controversy, but mostly in people's desire to find a way to refute it when the results are quite clear. It looked at women in Sweden, and found that women who avoided the sun were twice as likely to die as those who got the most sun. In the sun avoiding group, 6% of the women died, versus 3% in those with the highest exposure to the sun.

"CONCLUSION: The results of this study provide observational evidence that avoiding sun exposure is a risk factor for all-cause mortality. Following sun exposure advice that is very restrictive in countries with low solar intensity might in fact be harmful to women's health."

A link to a summary article is here. A link to the research article is here.

Mercury in Fish

Mon, 05 Oct 2015 00:00:00 +0000

There is a great concern about the mercury levels present in fish. The fish that your doctor recommends for you in your Individualized Nutrition Guide is based on a number of factors, including your BioPhenotype, Elemental Profile, and health condition, but also the cleanliness of the fish.

The following resources are good beginnings to evaluating the mercury levels in different fish:
Environmental Working Group
FDA
Natural Resources Defense Council

Milk Maker

Mon, 05 Oct 2015 00:00:00 +0000

Making your own milk substitute can be easy with the correct equipment, and a very economical alternative to purchasing. It gives you control over the quality of the ingredients, and your milk can go from the stainless steel machine into glass, and never touch plastic. Soy and almond milk are simple to make; rice and oat milk is a little more challenging.

Two machines that are worth looking at are:

Soyabella

Mosquito & Tick Season is Here

Mon, 05 Oct 2015 00:00:00 +0000

For Information on Lyme Disease

	Lyme Disease Is More Than An Infection. Lyme needs to be treated as a Multi-System Infection, Inflammatory & Immune Deficiency Syndrome.
	Chronic Lyme - An Interview With Dr. Bier We sat down with Dr Bier to ask him about his interest and approach with patients working with a Chronic Lyme disease diagnosis.

Mosquito & Tick Season is Here

"April showers bring forth May flowers" - mid-16th century proverb.

Along with the beautiful flowers, April showers also bring plenty of stagnant, standing water, which is a perfect breeding ground for mosquitoes. The season of bug bites brings with it not just discomfort but also the real, if somewhat overblown, risk of mosquito-born illnesses.

As with everything about your health, our primary goal is prevention. In the case of mosquito and tick borne illness, that means avoiding getting bitten. Some recommendations from the Center for Disease Control (CDC) for avoiding mosquito bites are worth noting:
• Be Aware of Peak Mosquito Hours - The hours from dusk to dawn are peak biting times for many species of mosquitoes. Take extra care to use repellent and protective clothing during evening and early morning -- or consider avoiding outdoor activities during these times.
• Drain Standing Water - Mosquitoes lay their eggs in standing water. Limit the number of places around your home for mosquitoes to breed by getting rid of items that hold water.

The standard insect repellent in regular store bought brands is N,N-diethyl-3- methylbenzamide, known commonly as DEET. DEET is absorbed through the skin, and six main metabolites can be measured in the urine of people who use it. It is estimated that 30% of the population of the US applies DEET every year and reports of adverse effects are very rare considering the billions of applications of DEET over the last 45 years.

However, according to the University of Utah College of Pharmacy, excessive dermal application of DEET to large areas of the body over a period of days to weeks, especially in children, has led to seizures, slow heart beat, nausea, vomiting, rashes, lethargy, ataxia (lack of muscle coordination), brain swelling and anaphylaxis. Chronic exposure from high daily use has shown adverse effects included insomnia, muscle cramps, mood disturbances, and rashes. A Swedish study also points to a possible increased risk of testicular cancer in men who were exposed to DEET chronically.

So what are the other natural options? The CDC lists Oil of Lemon Eucalyptus in the same category as DEET, as an “EPA registered products that provide repellent activity sufficient to help people avoid the bites of disease carrying mosquitoes. Products containing these active ingredients typically provide reasonably long-lasting protection:” Another option to consider is a soybean oil derivative found in a product called Bite Blocker, which was shown in one study to be as effective as lower concentrations of DEET.

Finally, it’s also important to recognize that the efficacy and duration of protection from any repellent varies considerably among mosquito species, and are markedly affected by the temperature. Even the strongest chemical repellents only last a few hours, so if yours stops working, reapply it. Try a few different natural formulations, possibly a few at the same time, and see which combination works best for you and your local mosquito population. You may find that magic formula that works on hot, humid days, needs to be refined for cooler ones.

Nut Butter Mixer

Mon, 05 Oct 2015 00:00:00 +0000

Natural nut butters separate; the oil will tend to rise to the top, and the heavier nut butter to the bottom. Mixing it with a knife or fork works, but you always still tend to have the lighter nut butter at the beginning of the jar, and some heavier, drier by the end.

These hand mixers fit and stay right on the jar.

Reverse Osmosis Water

Mon, 05 Oct 2015 00:00:00 +0000

Many patients ask us about the delicious, fresh water that comes out of those dispensers and why we chose a Reverse Osmosis water system. Essentially, RO it is the best water filtration system – available both commercially and residentially – so we insisted on incorporating it into our offices.

Reverse osmosis systems work with a series of membranes and carbon filter traps that remove salts, microbes, chemicals, heavy metals, and other contaminants out of the water, leaving nothing but clean, fresh – meaning odorless AND tasteless - water behind.

Systems can be purchased from most local hardware chains, such as home depot, Lowe's and Sears.

An online store that we have dealt with is Big Brand Water Filter.

Skin Deep Database

Mon, 05 Oct 2015 00:00:00 +0000

In our daily lives, we all use personal care products. If you’ve ever wondered about the ingredients in these products, the Environmental Working Group’s Skin Deep database reviews and rates millions of products on a scale of 0 for least toxic, or the lowest load of objectionable ingredients, to 10 for those products deemed the least safe/cancer causing, etc..

The FDA does not regulate the personal products or makeup industries, and companies often use whatever ingredient they wish to, such as industrial chemicals, regardless whether or not they are safe. Currently, the database reviews and rates 55,943 products,7,311 ingredients, 2,524 brands, and 1,697 companies.

According to the Cancer Prevention Coalition,
Cosmetics are the least regulated products under the Federal Food, Drug, and Cosmetic Act (FFDCA). The FFDCA does not require pre-market safety testing, review, or approval for cosmetics. The U. S. Food and Drug Administration (FDA) pursues enforcement action only after the cosmetic enters into the stream of commerce or sometimes after it is on the shelf. The National Institute of Occupational Safety and Health found that 884 of the chemicals available for use in cosmetics have been reported to the government as toxic substances. A U. S. General Accounting Office report notes that the FDA has committed no resources for assessing the safety problems of those chemicals which have been found to cause genetic damage, biological mutations, and cancer. Because of minimal regulation, products plainly dangerous to your health can be, and are being, sold.

Sourdough Bread

Mon, 05 Oct 2015 00:00:00 +0000

Sourdough is the original method of bread baking, and a far healthier alternative then using conventional yeast. Research studies show that sourdough bread does not cause the same blood sugar rises that yeasted breads do.

Sourdough is a symbiotic combination of a lactobacillus culture with yeasts. Different combinations of yeasts and bacteria yield different flavors, giving rise to the variations in breads seen around the world. In conventional yeast baking, the yeast is a commercial product that has been designed to digest the sugar added to the recipe and release carbon dioxide, which causes the dough to rise.

In sourdough the yeasts actually obtain their energy from digesting the grains in the dough, doing the beginning part of the digestion process for you.

One of the best resources to learn about and obtain a sourdough culture is from Sourdough International. They have cultures from all over the world, each with their own unique taste and rising characteristics.

Another good resource is Breadtopia, which has videos, recipes, and supplies.

A favorite recipe for Sourdough Spelt Bread can be found in our recipe section of the website.

FAVORITE TOOLS:
I baked sourdough bread for years with different tools, and in different pans etc before I came to these favorites. They make the process much easier, and the bread MUCH better.

Danish Dough Whisk A simple tool, this whisk allows you to mix the dough with far less effort. Also, the gluten in spelt flour is more delicate then in modern wheat, and so needs to be handled gently.

Proofing basket Ever wonder how the breads from specialty bakeries get those beautiful, flour dusted ridges? It's all from the proofing basket. Get one the same shape as your baking pan, dust it with a non-glutenous flour like rice or millet, and viola.

Stoneware Baking Pan Completely non-stick! The key is to preheat the pan and lid in the oven; when the final proof is done in your proofing basket, take the pan out of the oven, flip the proofed dough into the pan, cover and put it back into the oven. The lid keeps the moisture in and helps the loaf rise.

Sunnyfield Sourdough Spelt Bread - NH Lakes Region

Mon, 05 Oct 2015 00:00:00 +0000

Sunnyfield Sourdough Spelt Bread - NH Lakes Region

Sourdough Spelt Bread

Sunscreen

Mon, 05 Oct 2015 00:00:00 +0000

The topic of sunscreen use is a controversial one. A good resource to use is the Environmental Working Group's Sunscreen Guide.

We don't necessarily agree with all of their recommendations, but it will give you a good background in the issues. Our favorite, what we carry at the clinic and use at home, is badger sunscreens.

Also remember that using sunscreens, even natural ones, block the body's ability to make Vitamin D, a crucial nutrient for health.

If you haven't had a recent test of your Vitamin D levels, please contact one of the doctors to discuss it.

Sunscreen Use and Melanoma

Mon, 05 Oct 2015 00:00:00 +0000

Integrative Oncology - Holistic Cancer Care Dr Bier is a Fellow of the American Board of Naturopathic Oncology (FABNO), which helps patients differentiate between general-practice naturopaths and those with a specialized knowledge of oncology

Cancer Care - An Interview With Dr. Bier We sat down with Dr Bier to ask him about his interest in Oncology care, and what he does to work with cancer patients.

Sunscreen Use and Melanoma

With the beginning of the sunny season, a frequent question that comes up is what sunscreen we recommend. When I answer ‘a good tan’, I get many surprised looks. While I’m not suggesting that we all slather on the suntan oil and sit with reflectors, the paranoia about getting sun exposure and tans is not well backed in the research literature.

The first thing to recognize is that there are 3 main types of skin cancers; basal cell carcinoma, squamous cell carcinoma, and malignant melanoma. Basal and squamous cell carcinomas, known as the nonmelanoma skin cancers, account for well over 90% of all skin cancers, and are easily treated with over a 95% cure rate. Malignant melanoma is far less frequent, but responsible for 75% of all deaths from skin cancer. Almost all resources that you look at will tell you that avoiding the sun and using sunscreen is the way to prevent skin cancer, and they are correct; If you’re referring to the nonmelanoma skin cancers.

The problem is that the relationship between sun exposure and melanoma is unclear at best. In fact, a recent meta analysis, a large study where they look at all the previous good studies in the area, concluded that, “No association was seen between melanoma and sunscreen use”, meaning that the use of sunscreen is not protective against melanoma. Even more surprising is a finding from the Journal of the National Cancer Institute that, “Sun exposure is associated with increased survival from melanoma.” You might need to read that again, but it’s exactly the opposite of what most people believe - if you do get melanoma, having gotten plenty of sun exposure actually increases your chance of surviving it.

Add to that the knowledge that many sunscreen ingredients are hormone disruptors, are themselves capable of causing damage to skin cells, one of the initiating events in skin cancer. So, sunscreen itself can cause skin cancer, doesn’t protect against melanoma, and actual exposure to the sun can save you if you do have melanoma; sounds like a whole lot of confusion. Also, there are studies showing that good sun exposure lowers rates of Multiple Sclerosis, and several cancers, even cutting the rate of advanced breast cancer in half! Remember that the only natural way to get your vitamin D is to be exposed to the sun. In Northern latitudes it’s unlikely that even long days in the sun is enough to get you sufficient levels of vitamin D, which is why you need to test levels and supplement, but it’s a good start.

There are several studies that point to intermittent, intense sun exposure being the real culprit for sun damage, so I generally recommend that people go out in the early spring when the sun is still weak, and begin to build a good base tan to protect them. Once May comes, my family is outside in shorts and tank tops as often as possible. Start early, start slow and be ready for the summer when the rays are much stronger. If you do want to use sunscreen, there are two FDA approved sunscreens that are widely available that don’t have the chemical toxicity issues – Zinc Oxide and Titanium Dioxide. These are both mineral-based sunscreens that physically block the UV rays from contacting the skin, as opposed to trying to chemically alter the rays. In my days as a lifeguard, the Zinc Oxide was a thick white paste we used to wear on our noses.

Today the technology allows them to micronize it, so that it doesn’t look like you have anything on. There is some concern with the micronization process that it may allow the molecules to penetrate deeper into the body. My preference is therefore the Zinc Oxide because it’s a necessary trace element, so any that may be absorbed through the skin shouldn’t cause any problems. These physical sunscreens will protect the skin better than the chemical sunscreens, without the dangers. They will however, decrease your sun exposure and the benefits of the vitamin D synthesis.

Finally, there are studies showing a protective effect against skin cancer from multiple foods and nutrients, including the omega-3 fatty acids and green tea. So take your Cod Liver oil or EPAs, take a lounge chair outside, sit down to a nice cup of green tea, and enjoy the warmth and healing of the sun.

So What Sunscreen Should I Use?

A good resource for sunscreens is Environmental Working Group. It lists a few hundred sunscreens with ratings of effectiveness and toxicity. My personal favorite, and the one we use and recommend to patients is Badger - organic base, with non nano-particle Zinc Oxide as the sunscreen ingredient.

Tai Chi & Qi Gong

Mon, 05 Oct 2015 00:00:00 +0000

Tai Chi & Qi Gong

Gateway is a wonderful studio in Portsmouth offering Tai chi, Qi Gong and Yoga.

Dr Yang, Jwing Ming, is an internationally renowned instructor and scholar of martial arts, including Tai Chi, Qi Gong, and Kung Fu. Yang's Martial Arts Academy has several dozen schools around the world.

For those in the Lake Winnipesaukee Region Leslie Takao is a gifted instructor of Tai Chi and Qi Gong.

In the Portsmouth, Northern Massachusetts area: Great Bay Tai Chi

Toothpastes

Mon, 05 Oct 2015 00:00:00 +0000

In order to make a paste various binders, often sugar based such as glycerin , are used. These serve no purpose in helping the teeth, and because of their sweet nature can actually cause problems.

One of the best toothpastes is therefore not a paste at all, but a powder:
Eco-Dent

Vitamin D - Some Associations

Mon, 05 Oct 2015 00:00:00 +0000

Vitamin D - Some Associations

The volume of research on Vitamin D is simply astounding. Deficiency of vitamin D has been linked to a wide range of conditions including mood, behavior, obesity, cancer, heart disease and overall mortality.

Below are some studies illustrating why you should test and keep your vitamin D in the top end of the normal range, as well as some non-cancer conditions associated with low vitamin D levels.

Vitamin D and Depression in Young Women

Low vitamin D levels are linked to depression - another reason to test and replenish your vitamin D. If your doctor isn't testing it, you can get an inexpensive test kit from the Vitamin D Council.

A link to a summary article is here. A link to the research article is here.

Alzheimers Risk Doubled With Low Vitamin D

An important study as elderly are one of the populations most at risk of being vitamin D deficient. This study checked the vitamin D levels and than followed over 1600 healthy adults (no dementia or cardiovascular disease) to see what the effect of vitamin D levels were on their getting dementia. The results were very strong - more than double the risk of developing dementia or Alzheimer's disease in the people with the lowest levels. Another reason to check your levels and get them up to the high normal range.

"Results: During a mean follow-up of 5.6 years,...the multivariate adjusted hazard ratios ...for incident all-cause dementia in participants who were severely 25(OH)D deficient (<25 nmol/L) and deficient (≥25 to <50 nmol/L) were 2.25 ... and 1.53...compared to participants with sufficient concentrations (≥50 nmol/L). ... the risk of all-cause dementia and Alzheimer disease markedly increased below a threshold of 50 nmol/L.

Conclusion: Our results confirm that vitamin D deficiency is associated with a substantially increased risk of all-cause dementia and Alzheimer disease.

A link to a summary article is here. A link to the research article is here.

Weight Loss Easier With Vitamin D

^{Image Credit - Alan Cleaver}

It is known that obesity is associated with deficiency of vitamin D. This study looked at whether supplementing vitamin D would help with weight loss. The results were somewhat mixed, but in a way that helps us understand how to use vitamin D properly.

There was actually no difference in weight loss between the group that took vitamin D and those that didn't, however the people that took vitamin D and got repleted, as in their levels rose into the normal range, did experience more weight loss, about 50% more than the placebo group.

Looking at the study, a large issue is that all the women in the trial were deficient, with levels between 11 - 31 ng/ml. They only dosed the women with 2,000IU/day of vitamin D, which is a relatively low dosage - in this trial it only increased the vitamin D levels by 13.6 points over a 12 month period. That means that many of the women didn't even get back into the low normal range and not surprisingly they didn't have any positive effect, while those that did come into the normal range, did.

If you've been following any of my writings on vitamin D, you know the key is to test and replete - people need different dosages to raise their levels, so using a standard dose is never correct. I happen to be fairly viramin D resistant, and 5,000 IU/day barely brings me up 10 points in a year.

Another exciting finding is that women who took their vitamin D showed a drop in C-reactive protein, a blood test marker of inflammation. This means that vitamin D can positively effect some of the metabolic alterations associated with obesity.

"“An overweight person’s body is in a state of chronic inflammation and all of these inflammation proteins that the body produces can cause things like elevated risk for cancer and diabetes,” said Catherine Duggan, Ph.D., principal staff scientist with the Fred Hutch Cancer Research Center’s Public Health Sciences Division. “Vitamin D helped with that. It could make the condition of being overweight less stressful on the body.”

A link to a summary article is here. A link to the research article is here.

Vitamin D and Mortality

Another in a long line of studies on high Vitamin D levels leading to longer life. This one is wonderful in that it shows that much higher levels than proviously thought are safe and protective.

Normal levels of vitamin D are considered 30-100 which is a far too wide a range. I've been recommending 60-80 as optimal range, and this study says going up to the 90-100 range is the place to be. Most doctors, based on the 'normal' range, are telling people that 30 is fine, which is clearly not the case if you want to decrease cardiovascular disease, respiratory disease, fractures, and well, death.

If fact, the study showed a 44% reduced risk of deaths for the highest levels of vitamin D compared to the lowest.

A link to the full article is here.

Genetically low vitamin D concentrations and increased mortality

Another in what's becoming a common theme - this time in a study with over 95,000 people. Those with the lowest levels had increases in all causes of death, including cancer.

Every 20 point decrease in vitamin D level:
increases overall mortality/death by 19% including
increases cardiovascular deaths by 18%
increases cancer risk by about 12%,
increases all other deaths by 27%

A link to a summary article is here (missing as of 2025/10/12). A link to the research article is here.

Walpole Valley Farm

Mon, 05 Oct 2015 00:00:00 +0000

Our friends at Walpole Valley Farms have humanely raised, properly fed chickens, turkeys, beef and eggs available for purchase. All the details are well explained on their website.

They also have a bed & breakfast, and activities on the farm.

Yogurt Maker

Mon, 05 Oct 2015 00:00:00 +0000

Making your own yogurt is easy, and an inexpensive way to make sure you are eating yogurt with all of the beneficial bacteria still alive and present.

One of our favorite machines is the Yolife yogurt maker . It comes with individual serving glass jars that you can take with you, and a larger cover so that you can make yogurt in almost any container.

For making yogurt with any milk, (cow, soy, rice, almond etc) all you need is about 3-6 ounces of live yogurt from the health food store. Place the yogurt in a large bowl, and mix the milk slowly into the yogurt so that you get an even dispersal of the yogurt in the milk. Put the mixture in the jars, cover them with the top and plug in the yogurt maker. Within 12-24 hours, depending on the culture, milk, and how thick and sour you like it, the yogurt will be ready. The longer you leave it in the machine, generally the thicker and more sour it will be.

Put the yogurt in the fridge and leave the last 3-6 ounces to start making it again.

Apple Pie

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 8 Servings

Ingredients
4 cups Apple sliced
2 cups Raisins
1 cup Maple syrup
1 cup Vegetable oil
2 cups Pastry flour
1 teaspoon Cinnamon ground
1 teaspoon Baking powder
1/2 teaspoon Salt

Instructions

Preheat oven to 350 degrees F (175
degrees. Grease and flour one 9x13 inch cake pan.
In a mixing bowl; beat oil and eggs
with an electric mixer until creamy. Add the maple syrup and vanilla and beat
well.
Combine the flour salt, baking powder,
and ground cinnamon together in a bowl. Slowly add this mixture to the egg
mixture and mix until combined. The batter will be very thick. Fold in the
apples and raisins by hand using a wooden spoon. Spread batter into the prepared
pan.
Bake at 350 degrees F (175 degrees C)
for 45 minutes or until cake tests done. Let cake cool on a wire rack. Once cake
is cool serve with a dusting of confectioners' sugar or with a Cream Cheese
Frosting.

Apple-Grape Concentrate Sweetner

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 2 cups

Ingredients
1 can (12 oz) Apple juice concentrate and frozen
1 can (12 oz) Grape juice concentrate and frozen
1 can (12 oz) Pineapple concentrate and frozen

Instructions
For the apple- grape sweetner: In a lrge saucepan, combine the apple and grape juice concentrates. Bring to a boil, reduce the heat slightly and cook at a low boil 15 to 20 minutes.. Measure, you should have about 2 cups. Transfer to a jar and cool. Cover and cool.
For the pineapple sweetner: Pour the pineapple juice concentrate into a medium saucepan. Bring to a boil, reduce the heat slightly, and cook at a low boil for 15 minutes. Measure; you should have about 1 cup. Transfer to a jar and cool. Cover and refrigerate.

Asparagus with pine nuts and raisins

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients
2 tablespoon Pine nuts
1 1/2 pound Asparagus ends trimmed, stems peeled
3 tablespoon Olive oil
2 tablespoon Lemon juice
1/4 teaspoon Salt
Black pepper freshly ground, to taste

Instructions
In a small pan toast the pine nuts over medium heat until golden, about 4 minutes. Watch carefully and shake pan occasionally.
Bring a large skillet of water to boil, add the asparagus and time about 4-7 minutes, or until the desired doneness is reached. Drain the asparagus in a large colander.

Heat the olive ol in the pan with the lemon juice, salt and a little pepper. Add the asparagus and toss 2 minutes.
Garnish the asparagus with the pine nuts.

Aspargus with Sherry Vinegar and Chives

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 8 Servings

Ingredients
2 pound Asparagus
2 tablespoon Butter, Palm Kernel or Olive oil
1 teaspoon Olive oil
1 medium Clove, garlic peeled
1 tablespoon Sherry vinegar
1/4 teaspoon Salt
Black pepper freshly ground, to taste
1 tablespoon Fresh chives minced

Instructions
Snap the ends from the asparagus; peel if desired.
Bring a large flat pan of water to a boil, add the asparagus and time 8 minutes. Test for doneness. Drain.
In a large pan heat the butter/oil and olive oil over medium heat. Saute the garlic until golden; remove from the pan. Stir in the sherry vinegar, salt and pepper. Put the asparagus into the pan, shaking pan gently to coat. Transfer to a platter and sprinkle with the chives.

Baked- Indonesian Baked Sweet Potato

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 each Sweet potato medium size
1 1/2 tablespoon Sesame oil
1/4 teaspoon Ginger ground
1/2 teaspoon Coriander ground
1/2 teaspoon Garlic powder
1 tablespoon Soy sauce

Instructions
Preheat oven to 400 degrees. Wash and scrub sweet potatoes, leaving the skin on. Cut them in sticks 1/4 to 1/2 by 2 to 4 inches and set them aside. In a 2 -quart mixing bowl, mix together oil and spices. Add potato sticks to bowl and stir to coat them well. Arrange the sticks on a baking sheet and bake for 30 to 40 minutes, or until the fries are tender in the inside and slightly golden on the outside. (Halfway through cooking, stir with spatula to prevent fries from sticking).

Banana Date and Oatmeal Jumble

Sun, 04 Oct 2015 00:00:00 +0000

Banana Date and Oatmeal Jumble

Yields: 24 Servings

Ingredients
3 each Bananas mashed
1/2 cup Oil
2 cup Oatmeal rolled oats
dash Salt
1 cup Dates chopped
1 teaspoon Vanilla extract

Instructions
Preheat the oven to 350 F. Combine ingredients and allow to rest 15 min. so that the flavors settle throughout. Use a teaspoon and scoop out one jumble at a time placing them inch apart on a greased baking sheet. Bake for 20 min. or until golden brown.

Bars - Almond-Jam

Sun, 04 Oct 2015 00:00:00 +0000

Bars - Almond-Jam

1 cup almonds, (5oz.)
dash salt
1 lg. egg white
¼ cup applesauce, or any fruit

Heat oven to 375F. and line large baking sheet with parchment paper. Combine almonds, salt in food processor and process until finely ground. Add egg white and process until mixture forms a paste. Transfer dough to lined baking sheet and shape into a 14" X 2" log about ½ inches high.
With moistened thumb make 1/4 " deep trench down length of log. Bake until dough is lightly golden and set, 12 to 15 minute.
Remove log from oven and spoon mashed fruit along trench. (I like to add a sprinkle of lemon juice too) Cool on baking sheet 10 min. before cutting crosswise on an angle into 1- inch bars (about 13).

Bars-Ginger Date

Sun, 04 Oct 2015 00:00:00 +0000

4 cup pitted dates
2 cup almond paste
1 1/4 teaspoons ginger powder
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves heaped
3 teaspoon carob powder optional
1/2 cup Goji Berries optional
1/2 cup Walnuts optional

Instructions
1 - Using a food processor, grind the dates until they form a sticky ball.
2 - Add the remaining ingredients
3 - On a cutting board or other clean, flat surface, flatten the mixture to about 1/2 inch using your hand or a rolling pin.
4 - Cut into bars

Beef - Flank Steaks London Broil

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
4 each Flank Steaks

Instructions
To pan broil, place meat in heavy frying pan. Do not add fat or liquid. Do not cover. Cook slowly, turning, and NOT piercing meat. Pour off liquids as they accumulate. Cook to desired doneness. Season.
To oven broil, place the meat 1" thick on a rack 2.5' way from heat. Cook until meat is brown on one side, approx. 5-7 min. Turn and repeat. Season.
Broil Flank steak to desired doneness. In saute pan, heat up mushrooms sauce and add herbs and sherry. Slice meat against the grain very thin. Arrange meat on plate and top it off with mushroom sauce.

Beef - Oriental Stir Fry

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 tablespoon Olive oil
1/2 lbs Steak top round
1 each Onion
2 cups Broccoli florets
2 each Carrot shredded
1 each Red bell pepper
3 tablespoon Soy sauce
1 teaspoon Ginger ground
1 tablespoon Water

Instructions
Heat oil in a wok or deep skillet. Slice the steaks into 2 X 12 " strips across the grain. Add to oil, cook on high heat for 3 to 5 min. stirring constantly. Add vegetables cooking them 2 min. Reduce heat and add soy sauce, ginger, water. Cover and continue to cook for 3 to 5 min. until meat and vegetables are tender. Stir often. May be served over rice.

Beef - Paleo Meatball Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients

3 tablespoon Olive oil
1 medium Onion minced
3 stalks celery sliced thinly
2 cloves Garlic chopped
1 can (12 oz) Tomatoes crushed
1 box Beef broth
2 teaspoon Oregano
3 tablespoon Basil fresh
1 teaspoon Pepper
1 Egg
1 pound Ground beef
1 teaspoon Garlic powder
1/4 cup Almond meal
3 cups Spinach or baby spinach
1 cup Broccoli or cauliflower
1 each Zucchini sliced
1 each Parsnips sliced

Instructions
Heat 3 tbsp of olive oil in a soup pot.
Add in onion and celery, and cook until soft, about 10 minutes. Add the garlic and cook 1 minute. Add crushed tomatoes and their juices, beef broth, other vegetables, 1 teaspoon oregano, 2 teaspoons basil, and 1/2 t. salt. Bring to a simmer.
While the soup simmers make the meatballs.
Instructions
In a bowl combine ground beef, egg, almond meal, 1 teaspoon oregano, 1 t. pepper and 1 tbsp of garlic powder.
Mix with your hands until well combined. Divide into tablespoons and roll into smooth firm balls. As you work gently drop the meatballs into the soup.
Add spinach and remaining basil and simmer for 20 minutes until meat is cooked through. about 1 hour

Cuisine :
Main Ingredient : Meat

Beef - Steaks with 3- Herb

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients
1/2 cup Parsley snipped, chopped
1/4 cup Olive oil
1/4 cup Basil fresh, snipped, chopped
1 tablespoon Oregano fresh, chopped
2 tablespoon Black pepper freshly cracked
1/2 teaspoon Salt
2 each Beef top loin steaks cut 1 1/2 inch thick
2 each Bell pepper yellow or red, de-seed, cut into 1/2 inch rings
1 tablespoon Olive oil
Salt to taste
Ground black pepper

Instructions
For rub, in a small bowl combine parsley, 1/4 cup olive oil, basil, oregano, cracked black pepper, and 1/2 teaspoon of salt. Trim fat from meat. Sprinkle half the mixture on both sides of each steak; rub in with your fingers. Cover and chill steaks for 1 hour. Meanwhile, brush pepper rings with 1 tablespoon of olive oil. Season lightly with salt and black pepper.

For charcoal grill, place steaks on the grill rack directly over medium coals. Grill, uncovered, until steaks reach desired doneness, turning once (allow 15 to 19 min. for medium rare 145 degree, or 18 to 23 minutes for medium 160 degrease. Grill pepper rings next to the steaks during the last 8 to 10 min. of grilling, or until peppers are tender, turning once). Place steaks on grill rack over heat. Cover and grill and sprinkle with remaining herb mixture. Cover and let stand for 10 min.

To serve, slice the steaks against the coarse grain. Serve with the sweet pepper rings.

Beef - Tangy Italian Steak Kabobs

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 tablespoon Olive oil
1 tablespoon Lemon juice
2 teaspoon Dijon mustard
1/4 teaspoon Black pepper
1 teaspoon Oregano dried
1 pound Steak cut in 1 inch cubes (round top, sirloin, tenderloin)
3 medium Bell pepper cut into 1 inch pieces
8 large Mushrooms

Instructions
Preheat the grill. Whisk together the oil, lemon juice, water, mustard, pepper, and oregano. Add beef, peppers, and mushrooms to mixture and toss to coat. Thread alternate pieces of bee, pepper, and mushroom on the 4 - 12 inch skewers. Grill kabobs over medium heat for 8 to 10 min.

Beef and Vegetable Stew

Sun, 04 Oct 2015 00:00:00 +0000

Beef and Vegetable Stew

Yields: 6 Servings

Ingredients
5 medium sweet potatoes peeled, cubed
6 medium Carrots peeled, cut into 1/4 inch slices
1 Onion coarsely chopped
1 rib Celery chopped
2 pounds Stew meat
2-3 Tomatoes, or 1 can (14 1/2 oz) Tomatoes peeled, diced
1 cup Dry red wine
1 teaspoon Dry mustard
1 teaspoon Dried thyme
1/2 teaspoon Freshly ground pepper
Salt

Instructions
In a crockpot, mix the sweet potatoes, carrots, onion and celery. Toss the beef with the flour to coat evenly. Add to the crockpot. Top with the tomatoes with their liquid mixed with the red wine, dry mustard, thyme, and pepper.
Cover and cook on high 1 to 1 1/2 hours. Reduce the heat setting to low and cook 7 to 8 hours longer, or until the beef is tender, stirring once or twice during cooking, if possible. Season with salt to taste.

Beef Roast - Asian Style in Crock Pot

Sun, 04 Oct 2015 00:00:00 +0000

1 3 to 4 pound top round roast
1/6 cup honey
1/3 cup tamari
1 teaspoon curry powder
½ teaspoon ginger powder
½ teaspoon garlic powder
½ teaspoon Turmeric

In a cup or bowl, combine remaining ingredients. Pour over roast. Cover pot roast and cook on low for 9 to 11 hours

Beef Roast - Louisiana Style

Sun, 04 Oct 2015 00:00:00 +0000

1/2 cup Onion finely chopped
1 teaspoon Sea Salt
3/4 teaspoon Black pepper
1/2 teaspoon Dry mustard
4 pound Sirloin roast
1/4 cup Celery finely chopped
2 tablespoon Oil
1 teaspoon White pepper
3/4 teaspoon Garlic minced
1/4 teaspoon Cayenne

Instructions
In a small bowl combine the onions, celery, oil and seasonings, mix well.

Place roast in a large roasing pan, fat side up. With a large knife make 6 to 12 deep slits in the meat (to form pockets) down to a depth of about 1/2 inch from the bottom; do not cut all the way through. Fill the pockets to their depths with the vegetable mixture, reserving about 1 tablespoon of the vegetables to rub over the top of the roast.

Bake uncovered at 300F (150C / gas mark 2) until a meat thermometer reads about 160F for medium doneness, about 3 hours. For rarer roast, cook until thermometer reads 140F. Serve immediately topped with some of the pan drippings if you like.

Large Batch -
I like to make up large batches of the dry spice portion, and have it available to use quickly.

4 Tablespoons Sea Salt
3 Tablespoons Black pepper
2 Tablespoons Dry mustard
4 Tablespoons White pepper
3 Tablespoons Garlic ; minced
1 Tablespoons Cayenne

4 1/4 teaspoons or approx. 1.5 Tablespoons per recipe.

Beef Vegetable Toss

Sun, 04 Oct 2015 00:00:00 +0000

Beef Vegetable Toss

1 1/2 lbs beef chuck or round steak fat trimmed
Yields: 4 Servings

Ingredients
1 1/2 pounds Beef Chuck or round steak fat trimmed
3/4 cup Tamari
1 clove Garlic clove minced
1 teaspoon Paprika
1/2 teaspoon Ginger ground
1/3 cup Salad oil
1 1/2 cups Peppers yellow, red, green sliced
1 cup Celery sliced
1 cup Green onion sliced
1 tablespoon Arrowroot - optional
3/4 cup Water
Salt to taste
Pepper to taste
1 cup Tomato diced

Instructions
preparation:
With a sharp knife, cut beef cross grain into strips. Combine soy sauce, paprike, ginger and 1/4 cup of oil. add beef strips, tos to blend,. Let stand for 30 min in room temp. Strain and reserve the marinade. In the meantime prepare the vegetables. In a large frying pan or wok, heat the oil remaining to high heat. Add the beef and toss around until the meat is sealed and browned. If meat is not tneder enough then add some water to simmer over medium heat for 20 min. Remove the meat and add the vegetables except the tomatoes. Toss the vegetables until crisp for 10 min. over heat. OPTIONAL: Add the meat to pan nd then the cornstarch with water. Stir and cook until it thickens. Add tomatoes. Add salt and pepper to taste. Reheat. Serve with rice or noodles.

Bison Black Bean Soup

Sun, 04 Oct 2015 00:00:00 +0000

1 lb. ground bison
1 onion chopped roughly
2 carrots
1 cup green beans cut in half
1 summer squash
small can of diced tomatoes
½ cup of salsa (regular or green OK)
1 can refried black beans
½ tsp. cumin
1 tsp. chili powder
salt to taste
2 cups water or vegetable broth

Cook bison with onion and spices over medium heat in a large pot
When meat is brown and onion begins to soften add vegetables
Cook for 5 minutes
Add water and tomatoes
bring to a boil, reduce heat and let simmer for 10 minutes
add black beans and let simmer for 5 minutes
(add additional water if too thick)

Black-Eyed Peas

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 13 Servings

Ingredients
2 cups Black-eyed peas
6 cups Water
2 tablespoon Vegetable oil
1 cup Onion chopped
1 cup Celery diced
1 cup Carrot diced
1 clove Garlic minced
1 each Red bell pepper
1/2 each Jalapeno peppers cut and deveined
1/4 teaspoon Thyme ground
1 each Bay leaf
2 teaspoon Salt

Instructions
Soak black eyed-peas overnight in a bowl with enough water to cover by 2 inches. Drain and rinse under water. Heat oil in a Dutch oven over medium - high heat. Add onion, celery, and carrot, cook until vegetables are tender, 4 minutes. Add garlic and cook 30 seconds. Add red pepper and jalapeno; cook until crisp-tender, 3- minutes. Add 6 cups water, peas, thyme, and bay leaf. Bring to a bol, reduce heat and simmer uncovered until tender, 2 hours. Remove from heat, stir in salt. Cover and let stand 10 minutes. Cool. Makes 6 1/2 cups.

Bread - Almond Loaf 2

Sun, 04 Oct 2015 00:00:00 +0000

Bread - Almond Loaf 2

Ingredients
Dry:
3 cups almond meal
1/4 cup flax seed meal
1 Tbsp baking powder
1/2 tsp salt

Liquid
8 eggs or 1 1/2 cup egg whites
1/2 cup safflower oil
1/2 cup water or soy/almond/coconut milk
1 Tbsp Apple cider vinegar

Mix the dry and liquid ingredients separately, and then mix all together

Bake 350 for 1 hour

Bread - Applesauce in Bread Machine

Sun, 04 Oct 2015 00:00:00 +0000

Bread - Applesauce in Bread Machine

3/4 cup water or apple cider
1 cup apple sauce
1.5 Tablespoons neutral oil
3 cups spelt flour
1/3 cup quick cooking/instant oatmeal
1.5 Tablespoons maple syrup
1 teaspoon salt
2 teaspoons cinnamon
2 Tablespoons yeast
1 Tablespoons Xantham Gum (optional - to assist in rising if needed)

Place all ingredients in machine and program for smallest, basic loaf.

Bread - Nut Butter

Sun, 04 Oct 2015 00:00:00 +0000

Bread - Nut Butter - Keto and Paleo Friendly

Bread - Nut Butter Delicious and incredibly quick and easy bread substitute.
Refrigerate after making as it will spoil quickly at room temperature.

INGREDIENTS:
6 eggs
1 jar 16 ounces creamy almond or sun butter - approx 1 3/4 cups
1/2 tsp salt
3/4 cup water or soy/almond/coconut milk
1 Tablespoon baking powder

INSTRUCTIONS
1. Pre-heat the oven to 325 degrees.
2. Mix the eggs, water/milk and salt with a power mixer. Add the nut butter and mix well.
3. Add the baking powder and stir in with a spatula
3. Pour the batter into a 9 x 5 greased bread pan.
4. Bake until firm. (About one hour.)

Bread - Nut Flax loaf - paleo and keto friendly

Sun, 04 Oct 2015 00:00:00 +0000

Bread - Nut Flax loaf - paleo and keto friendly

Refrigerate after making as it will spoil quickly at room temperature.

Ingredients
Liquid-
3/4 cup soaked almond butter, smooth - approximately 1/2 pound or 1/2 of a 1 pound jar
6 organic eggs
2 tbsp honey - optional - leave out for ketogenic
1/4 cup coconut/palm kernel any neutral oil

Dry -
1/3 cup ground flax seeds
3 Tbsp coconut flour
1 Tbsp baking powder
1/2 tsp sea salt

Instructions

Preheat oven to 350°F.
Coat a small loaf pan with oil.

In a large bowl, blend the almond butter, eggs, honey, and oil with an immersion blender.

In a separate bowl, combine the flax, coconut flour, baking powder and sea salt.

Mix the dry into the wet, pour into the loaf pan and bake for 35-40 minutes.

Remove from oven and allow to cool in pan 10 minutes. Set on wire rack to cool completely.

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 118Calories 149

% Daily Values*
Total Fat 13.12g 20%
Saturated Fat 3.083g 15%
Polyunsaturated Fat 0.833g
Monounsaturated Fat 1.417g
Cholesterol 81mg 27%
Sodium 165mg 7%
Potassium 0mg
Total Carbohydrate 3.29g 1%
Dietary Fiber 2.3g 9%
Sugars 0.47g
Protein 4.44g

Vitamin A 36% Vitamin C 0%
Calcium 61% Iron 86%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18

Adapted from Paleo Sandwich Bread

Bread - Pumpernickel

Sun, 04 Oct 2015 00:00:00 +0000

Bread - Pumpernickel

1 1/2 cup milk (soy, almond, rice etc)
1 1/2 tbsp safflower oil
2 tbsp molasses
3/4 tsp salt
2 tbsp cocoa
1 1/2 c rye flour
1 1/4 c whole spelt flour
2 teaspoon active dry yeast

Add to bread machine on white bread cycle.

Bread - Sourdough Spelt

Sun, 04 Oct 2015 00:00:00 +0000

Bread - Sourdough Spelt

If you do not have experience with sourdough, we strongly recommend that you read up on it and get your culture and the book from the people at sourdo international.

Step 1: Activating your culture

Add your culture to a bowl.
Add 2 cups warm water and mix.
Add 3 cups of spelt flour, one cup at a time and mix - it does not need to be lump free.
Cover with a dry cloth and let proof (85F - oven with light on) for 6-12 hours depending on the culture - you want to watch that it bubbles and rises, and you use it before it settles down again.

Then take the amount called for in the recipe, and put the rest back in a clean jar. Add 1/2 cup of flour and 1/2 cup water, mix well and let sit for 1-2 hours, then put back in the fridge for next time. That way you always have a clean culture to work with.

Yields: 2 loaves

Ingredients:
4 cup Sourdough Culture
1 cup Water
2 teaspoon Sea salt
1/4 cup Oil
6 cup Spelt Flour
2 tablespoon Caraway seeds optional

Instructions:
Place the 4 cups of culture after a first proof into a large mixing bowl. Return the remainder to the fridge in a clean container to use for next time.
Warm the water to 75-85 degrees and add salt, oil and caraway seeds. Mix briefly.

Add the flour 1 cup at a time, mixing well with the Danish dough whisk (see below), until too stiff to mix by hand.

Turn onto a floured boarded and gently knead in the remaining flour until the dough is smooth and satiny. Be cautious of over kneading - spelt gluten is more fragile then wheat and shouldn't be over kneaded.

Proof, covered at 85 degrees for 15-30 minutes.
Remove from bowl, and stretch the dough as far as you can without breaking it, and then fold back into a ball.
Repeat in the other direction, stretching and folding.
Put back in bowl and proof for another 15-30 minutes, repeating the whole procedure 2-3 times.

Preheat oven to 350F with pans in oven.

After 3rd proof, drop dough in preheated pans and put back in oven.
Bake for 45-55 minutes.
Remove from pans and cool on wire racks.

FAVORITE TOOLS:
I baked sourdough bread for years with different tools, and in different pans etc before I came to these favorites. They make the process much easier, and the bread MUCH better.

Bread - Spelt in bread machine

Sun, 04 Oct 2015 00:00:00 +0000

Bread - Spelt in bread machine

1 - 1 1/2 cup Water (depending on the consistency of your flour)
2 tablespoon Honey
2 tablespoon Oil, safflower
1 teaspoon Sea salt
3 1/2 cups Flour, Spelt
3 teaspoon Yeast
1 teaspoon Cinnamon (optional)

Instructions
Place in bread machine and bake as 1 pound loaf, lowest setting

Bread - Whole Spelt Banana Bread

Sun, 04 Oct 2015 00:00:00 +0000

Bread- Whole Spelt Banana Bread

Yields: 10 Servings

Ingredients
2 cups Whole Spelt flour
1 teaspoon Baking soda
1/2 teaspoon Salt
2 each Eggs
2 cups Bananas ripe, cut up
1/4 cup Honey
1/4 cup Vegetable oil
1 tablespoon Lemon juice
1/2 teaspoon Vanilla extract
1 cup Walnuts chopped

Instructions
Measure flour, baking soda, and salt in a large bowl. Stir to blend. In a bowl / container of a food processor, combine the eggs, banana, honey, vegetable oil, lemon juice, and vanilla until well blended. Pour over the flour mixture. Add the walnuts. Stir with rubber spatula just until blended. Pour into a greased and floured 8X5X3 inch loaf pan. Bake at 350 F until sides pull away from pan and a long toothpick stick comes out clean after inserting in center (45-55 min). Cool on rack before removing from pan. Serve in slices.

Bread- Grain-Free Almond Bread

Sun, 04 Oct 2015 00:00:00 +0000

Grain-Free Almond Bread

* 3 to 4 eggs
* 1 tablespoon raw apple cider vinegar
* 1/2 cup barely melted butter or coconut oil
* 2 cups blanched almond flour/meal
* 1/4 cup flax seed meal
* 1/2 teaspoon sea salt
* 1/2 teaspoon baking soda

Preheat oven to 350 degrees Fahrenheit.

In a mixing bowl, beat eggs well with vinegar. Add butter or coconut oil and whisk together until well combined.

In a separate bowl, combine almond flour, flax seed meal, salt and baking soda. Mix with fork until well distributed.

Add flour mixture to egg mixture and mix until smooth. Press into a greased 8″ or 9″ square baking pan.

Bake for 30 to 35 minutes until golden brown or toothpick inserted comes out clean. Cool for 15 minutes. Cut into 9 squares.

Bread- Paleo Grain Free Sourdough Bread (gluten/grain/dairy/no added starches)

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 1 Dozen

Ingredients
10 ounces Cashew (approx. 2 cups of cashews) unroasted, raw or use slivered almonds pre-soaked in 4 oz. of water
2 each Eggs separated
1 tablespoon Water filtered
1/2 teaspoon Baking soda
1/4 teaspoon Salt
1 each Egg yolk add some water for an egg wash
Probiotic capsules open the capsules for powder to equal about 30-40 billion strains (find such capsules at a healthfood store)

Instructions
Culturing in the oven:
Place the covered bowl in the oven and turn the oven light on. Leave the mixture there for about 12-up to 24 hours. I leave mine over night and bake in the late morning.
Keep in mind that some oven lights may not create enough heat to successfully culture, however, in all the ovens I have ever had, this has never been a problem. The temp should be around 105 degrees up to 110 degrees and the mixture should taste good and sour when it''s done. Culturing cashews is not nearly as sensitive as making yogurt since you are not trying to get anything to "set up". But the amount of "sourness" you get does depend on the environment.
Troubleshooting:
If the environments is not hot enough is will culture to slow or not at all
If the environment is too hot it will kill the living bacteria and not sour at all
If the environment is too hot, it will bake the mixture instead of culture it.

When the culture is ready, preheat the oven to 300 degrees.
You will need a 7.5 inch X 3.5 inch baking pan
----------------------------
In a food processor blend together the cashews and filtered water until very smooth. Stop and stir as needed to keep the mixture moving as it is quite thick. Be patient, this could take up to 10 minutes depending on your processor. Tou dont want it to be grainy. Transfer to a non reactive bowl (such as glass or ceramic), add the probiotic powder and stir till well combined. The mixture will be quite thick. Don't worry about that. Be sure to stir the pro-biotics in very well.
Cover the bowl (I use a plate to cover the top, you don't want it to dry out. Place it in the middle of your oven with the oven light on. Do NOT turn the oven on too low. Just like making yogurt, the cashew mixture needs to be in a slightly warm environment between 105- but no more than 110 degrees for at least 12 hours or even up to 20 hours. I leave mine over night and bake in the late morning. The longer it sits the more sour it becomes. (See more on this and troubleshooting) in the written part of the post.
Note: if the environment is too hot it will not sour as it will kill all the living bacteria
Prepare the 7.5 inch X 3.5 inch baking pan by greasing and lining it with parchment paper. Make the paper long enough so that it flaps over both long sides of the pan.
NOTICE: If you choose to use a standard loaf pan in stead of the size listed above, you will need to double the recipe (baking times will vary). If your pan is NOT at least 3/4 full of batter you will not get a nice rounded loaf. To you it will look like it didn't rise at all. This is not is problem with the recipe, it is the case with ALL and any quick bread recipes.
4. Transfer the cashew mixture to a larger bowl. Take care to get as much of it transferred as possible. Using a rubber spatula works best for this.
5. Separate the egg yolks from the whites, putting the egg whites into a medium sized bowl. Add the yolks and tablespoon of water to the cashew mixture and beat till smooth and lump free.
6. Rinse and dry the beaters so they're ready to beat the egg whites. Just Before beating the egg whites stir the salt and baking baking soda into the cashew mixture.
7. Now beat the egg whites till soft peaks form. Gently fold them into the rest of the batter till the egg whites are no longer visible. Tip: When beating egg whites, be sure not to over-beat into a firm peak or they won't fold into the batter well. When you turn your whisk upside down, the peaks should just be starting to hold. They'll be soft and should melt back into themselves after a second.
8. Transfer the batter to the prepared 7.5 X 3.5 inch Magic Line pan and gently smooth the top. Batter MUST fill the pan about 3/4 full or you will not get a nice round loaf.
Prepare the egg wash by whisking together the egg yolk and the water smooth. Using a pastry brush, very gently brush the egg wash on top of the bread batter. This takes a gentle touch.This will give the loaf a nice crusty finish and help it brown nicely.
9. Bake at 300 degrees for 50 minutes. At 50 minutes, leave the bread in the oven and turn the temperature up to 375 degrees. Bake for another 5-10 minutes or until the top is golden and crusty.
Do not worry if the top cracks some. Remember this is considered a quick bread and the sign of a good rise is some cracking at the top of the loaf. The loaf in the above pictures happened to crack on the side so you can not see it as well. The cracks will smooth out some as the bread cools.
10. Remove from the oven and allow to cool for at least 10 minutes. Do not cut into it right away as the moisture needs time to redistribute.
Once cooled slightly.....slice, serve and enjoy the awesomeness!
Tip: Many have said that they successfully subbed slivered almonds for the cashews in this recipe. Because the are not quite as soft, they may require extra soaking and longer processing times.

Bread-Almond Loaf

Sun, 04 Oct 2015 00:00:00 +0000

Almond Loaf

Almond Loaf Reminiscent of Angel Cake

Ingredients
3 cup Almond Flour
1 tablespoon Baking powder
1 pinch Salt
1 teaspoon Ginger optional
1/2 teaspoon Cinnamon optional
1/8 teaspoon Cardamom optional

4 Eggs
1/2 cup Water
1/4 cup Vegetable shortening
1 teaspoon Vanilla
1/4 teaspoon Stevia liquid or 2 tablespoons maple syrup

Instructions
Step 1
Preheat oven to 350 degrees F (175 degrees C). Grease a medium loaf pan, or cover with a baking sheet.
Step 2
In a medium to large bowl, blend well together all dry ingredients: the almond flour, the baking powder and a pinch of salt. Use a fork to mix.
Step 3
In a separate, large bowl, beat the eggs - by hand or with an electric mixer. Add the water, slowly, while mixing. Add the softened vegetable shortening and continue to mix. Add the vanilla flavor and the sweetener and mix gently, just enough to make sure the ingredients are blended.
Step 4
Introduce the dry mix into the wet mix, one spoon at a time, while mixing gently with a whisk.
Step 5
Place the final mix into the pan and cook for about 30 minutes or until a toothpick comes out clean when checking the middle of the cake.
Step 6
Let the loaf cool on top of the stove before removing it from the pan and cutting it into slices or squares.

Buns - Flax Keto-Paleo Friendly

Sun, 04 Oct 2015 00:00:00 +0000

Buns - Flax Keto-Paleo Friendly

Ingredients
Liquid -
2 Large Eggs
2 Tbsp NeutralOil/Butter/Coconut oil/Palm Kernel Oil
3 Tbsp Water or Coconut/Almond milk

Dry-
3/4 cup Flax Meal
1/2 Tbsp Baking Powder
pinch Salt

Instructions
Combine dry and liquid ingredients seperately, and then mix dry into liquid.
Pour into a pan
Bake at 350 degrees for 15-20 minutes
Remove from pan and let cool on wire rack

Makes 6 buns

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 96Calories 123

% Daily Values*
Total Fat 10.67g 16%
Saturated Fat 4.5g 22%
Polyunsaturated Fat 3.5g
Monounsaturated Fat 1.333g
Cholesterol 72mg 24%
Sodium 152mg 6%
Potassium 86mg
Total Carbohydrate 4g 1%
Dietary Fiber 4g 16%
Sugars 0g
Protein 5g

Vitamin A 12% Vitamin C 0%
Calcium 40% Iron 32%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18

Adapted from - Flax Buns

Butternut Squash Latkes

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients

4 cups Squash butternut, peeled, grated
1 small Onion peeled and grated
3 each Eggs whisked

Instructions

In a large bowl make latke batter by mixing together squash, onion and eggs
Use your hands to form batter into 3 inch patties
In a large skillet, heat oil
Fry patties on each side over medium heat until golden brown and crispy
Remove latkes from pan and place on a paper towel lined plate to drain excess oil
Repeat Steps 2-4 until batter is used up
Serve with applesauce, sour cream or yogurt
Serves 6

Cuisine :
Main Ingredient : Squash

Cake - Banana

Sun, 04 Oct 2015 00:00:00 +0000

Banana cake

Yields: 8 Servings

Ingredients
1/3 cup Vegetable oil coconut oil can also be used
1/2 cup Honey
2 Eggs
1 cup Bananas mashed
1 teaspoon Vanilla extract
1 3/4 cup Spelt, or gluten free flour
1/2 teaspoon Salt
1/2 teaspoon Cinnamon plus more to swirl on top of cake
1 teaspoon Baking soda
1/4 cup Hot water

Instructions
Preheat oven to 325 degrees and grease a 9X5 inch loaf pan. In a large bowl, beat oil and honey together. Add the eggs and beat well. Stir in the bananas and vanilla, then stir in the flour, salt and cinnamon. Add baking soda to hot water, stir to mix, and then add to batter. pour batter into the loaf pan. Sprinkle with cinnamon, and swirl with a toothpick for a pretty marbled effect. Bake for 55 to 60 min. Be sure to check that the bread is done baking by inserting a toothpick in the top. The toothpick should pull out clean. Wait 5 minutes, then cool on a wire rack for 30 minutes before slicing.

Cake - Carrot cake

Sun, 04 Oct 2015 00:00:00 +0000

Cake - Carrot cake

4 cups spelt flour
4 cups grated carrots
1 tbsp lemon peel, chopped
1 cup safflower oil
¼ cup rice milk or orange juice
½ cup honey
1 tbsp baking soda
1 cup chopped pecans
½ tsp coriander
1 tsp cinnamon
1 tsp nutmeg
½ tsp allspice

Frosting: 1 lb soy cream cheese, ½ cup honey, 1 tbsp vanilla

Mix together oil, honey, lemon peel, carrots and rice milk or orange juice and set aside.
Mix together pecans, flour, baking soda, nutmeg, allspice, coriander and cinnamon.
Add flour mixture to carrot mixture and combine.
Oil out two 8” pans or muffin tin
Bake for 350F for 35-40 minutes for cake, reduce time to 20-25 for muffins.

Mix soy cream cheese, honey and vanilla to make frosting. Beat at room temperature. Frost when cake is completely cooled.

Cake - Spelt Maple Blueberry

Sun, 04 Oct 2015 00:00:00 +0000

Cake - Spelt Maple Blueberry

1 3/4 cups spelt flour
1 tsp baking soda
1/4 cup maple sugar (or use 1/4 cup maple syrup instead but up your flour by about 1-2 tbsp)
1/4 cup maple syrup
1/4 cup cold water
3 Tbsp oil
1/2 cup blueberries (fresh or frozen)

Mix dry ingredients in a large bowl. Mix wet ingredients in a separate bowl and add to dry. (I had to add about 1 tbsp of water as well). Fold in blueberries. Bake in a 9 inch springform or an oiled square pyrex for 30 mins at 350F.

Drizzle with maple syrup to finish, and enjoy!

Cake -Flourless Lemon

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 1/12 cups Almonds slivered, blanched
8 tablespoon Coconut sugar
4 each Eggs large
5 teaspoon Lemon zest
1/2 teaspoon Cinnamon ground
Salt pinch

Instructions
Preheat the oven to 375 degrees

Add butter and gluten free flour a 9-inch diameter
cake pan . Line the bottom of the pan with wax paper. Finely grind almonds with
2 tablespoons of sugar in processor. Combine the yolks, 2 tablespoons of sugar,
lemon peel, cinnamon, and salt in a medium bowl. Using an electric mixer, beat
until thick and smooth for about 2 minutes.Stir in almond mixture. Using clean
beaters, beat the egg whites in a large bowl until soft peak forms. Gradually
add 4 tablespoons sugar, beating until stiff but not dry. Fold large spoonful of
whites into almond mixture. Gently fold in remaining whites. Transfer batter
to pan. Bake until tester inserted into center comes out clean, about 35 min.
Cool in pan on rack. Turn out onto platter. Removed waxed paper. You can use a
frosting with the Go Vegan cream cheese and add coconut and lemon juice for
flavoring taste.

Candied Maple Nuts

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1/2 cup Maple Syrup
1/2 teaspoon Cinnamon
1 tablespoon Oil
1/4 teaspoon Salt
1 1/2 teaspoon Vanilla
6 cups Nuts

Instructions
In an iron skillet or saucepan, stir together syrup, cinnamon, oil and salt. Cook and stir over medium heat until mixture becomes brown and starts to thicken. Add vanilla, then nuts and toss until the nuts are covered evenly with glaze. Quickly spread and cool on wax paper.

Carrot French Fries

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 2 Servings

Ingredients

6 each carrots
2 tablespoon Olive oil
1/2 teaspoon Sea salt

Instructions

Cut each carrot into 2-inch long sections
Cut each section into thin sticks
In a large bowl toss carrot sticks with olive oil and salt
Spread out carrot sticks on a [parchment] paper baking sheet
Bake at 425° for 18-22 minutes until carrots are browned

Cuisine :
Main Ingredient : Carrots

Chard With Garlic and Balsamic Vinegar

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients:
10 cups swiss chard (or other favourite green)
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
2 garlic cloves, minced
1 pinch red pepper flakes
salt
black pepper

Directions:
Cut the greens into strips 1 inch wide.
In a large saute pan over medium-high heat, warm the olive oil.
Add the greens and using tongs, toss them until they are wilted but still retain their bright colour, about 3-4 minutes.
Add the vinegar, garlic, red pepper flakes, salt and black pepper to taste and toss well.
Transfer to a warmed serving bowl and serve immediately.

Charoset- ashkenazic Apple-nut Apple Sauce

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 3 Servings

Ingredients
3 each Apple chopped coarsely
2/3 cup Walnuts chopped
3 tablespoon Honey to taste
1/2 teaspoon Cinnamon
1 each Lemon rind, grated
4 tablespoon Red wine sweet

Instructions
Combine all, mixing thoroughly. Add wine as needed. Blend to desried texture- some people enjoy coarse and crunchy texture, others prefer a paste like ground texture. Chill and serve.

Cheese Sauce Alternative

Sun, 04 Oct 2015 00:00:00 +0000

Cheese Sauce Alternative

Ingredients:
1 tablespoon Safflower oil
1 tablespoon Spelt Flour
1/2 cup Soy Milk or other milk alternative (rice, almond)
3 ounce Soy cheese or other cheese alternative (rice, almond)

Directions:
Heat oil. Add flour and mix
Add soymilk and heat, but do not boil
Add soy cheese and mix until melted.

Pour over vegetables, noodles etc.

Chicken - Baked Legs and Thighs

Sun, 04 Oct 2015 00:00:00 +0000

The legs and thighs are a less expensive tasty option. You can get these in the oven 1st thing in the morning and make enough for breakfast and a couple of lunches.
Preheat oven to 400
Place one package of each, legs and thighs in a glass baking dish (13”x9”), and drizzle with olive oil. Sprinkle with your favorite herb combination - "Herbamere" salt works well. Turn chicken pieces to coat in oil and spice mixture. Place in oven and cook for 1 hour.

Chicken - Barbecued Chicken Breasts

Sun, 04 Oct 2015 00:00:00 +0000

Chicken- Barbecued Chicken Breasts

Yields: 4 Servings

Ingredients
4 Boneless chicken breasts
4 tablspoons Oil
4 tablespoon Tamari
2 tablespoon Lemon juice
1 tablespoon Honey or Maple Syrup
2 cloves Garlic, minced or pressed
1 teaspoon Dried thyme or basil
3 whole cloves
1 dash Pepper

Instructions
Wash chicken breasts, pat dry.
For marinade, blend together oil, soy sauce, lemon juice and brown sugar.
Place chicken breasts in a single layer in a glass dish.
Sprinkle with garlic, pepper, thyme, or basil leaves and cloves.
Pour marinade over chicken. Let stand in refrigerator for at least 4 hours, turning breast over from time to time.
Preheat barbecue grill.
Place chicken breasts on grill, a few at a time. Baste with marinade.
Grill for about 5 minutes on one side. Turn over. Grill for another 5 to 9 minutes on other side until chicken is fork tender, juices run clear when peirced with a fork and chicken is lightly browned. Don't overcook.
Garnish with fresh thyme or basil leaves or with parsley.
Serve with tossed salad.

Chicken - Cashew Stir-fry

Sun, 04 Oct 2015 00:00:00 +0000

Sauce for Stir-fry

¼ cup low-sodium tamari sauce
1 teaspoon minced garlic
1 ½ tablespoons diced shallots
1 ½ tablespoons rice vinegar
1/3 cup water
¼ teaspoon red chili flakes
¾ teaspoon minced fresh ginger

Other ingredients
¾ cup diced shiitake mushrooms
¾ cup diced carrots
¾ cup peas
¾ cup cashews
½ cup broccoli
½ pound boneless, skinless chicken breast halves
½ tablespoon extra virgin olive oil

In a blender container combine all ingredients for sauce and puree. Set aside. Remove stems from the mushrooms. Dice mushrooms, carrots and broccoli. Dice chicken to match the size of peas. Spray wok or sauté pan with safflower oil; do not preheat pan. Turn heat to medium- high, add diced chicken and stir-fry until cooked through, only a few minutes. Add vegetables and cashews and stir-fry briefly. Add sauce to stir-fry and cook until thickened, only a few seconds.

Chicken - Cilantro Chicken

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
4 Boneless skinless chicken breast halves
1/4 cup Lime Juice
1/2 cup Fresh cilantro chopped
6 Clove, garlic chopped
1 tablespoon Honey
1 tablespoon Olive oil
1/2 teaspoon Salt
1/4 teaspoon Pepper

Instructions
Pound the chicken breasts to an even thickness (about 1/2 in.) and place in a shallow baking pan.
In a small bowl, mix lime juice, cilantro, garlic, honey, olive oil, salt, and pepper. Pour over chicken and turn pieces to coat evenly. Cover and chill at least 30 minutes or overnight.
Lay chicken on a grill over medium heat (you can hold your hand over the surface only 4 to 5 seconds) and cook, turning once, until no longer pink in the center, 4 to 6 minutes per side.
Serve with side salad.

Chicken - Easy Thai Tamarind Chicken

Sun, 04 Oct 2015 00:00:00 +0000

Chicken - Easy Thai Tamarind Chicken

Ingredients
2 breast Chicken sliced into bite pieces
1 cup Shiitake mushrooms fresh and sliced- if using dried then soak in hot water for 3 hours and then slice
2 pieces Ginger thumb size root end pieces sliced into matchstick pieces
3 cloves Garlic
1 bunch Cilantro freshly chopped including some stalks
2 teaspoon arrowroot dissolved in 3 tablespoons Tamari
2 teaspoon Tamarind paste for Tamarind Sauce- can locate in sections of Asian foods or Indian foods within a grocery store
1/3 cup Water for Tamarind Sauce
2 tablespoon Honey for Tamarind Sauce
2 each Chili peppers for Tamarind Sauce, you can add or lessen spicyness depending on how many you use.

Instructions
Place chicken pieces in a bowl and pour over the arrowroot and tamari mixture. Stir well to cover the chicken with the sauce. Set the bowl near the stove to marinate while you make the tamarind sauce. Make the tamarind sauce by mixing all sauce ingredients together in a cup (the tamarind paste and honey should more or less dissolve in the water and fish sauce). Also set this bowl near the stove. Spray oil onto a wok or a large frying pan. When hot, add the garlic, ginger, mushrooms, and chicken (together with the cornstarch/ soy sauce marinade)
Stir- fry 1-2 minutes, or until the wok or pan becomes dry. At this point, add sherry and continue stir-frying another 1-2 minutes. When wok or pan becomes dry again, start adding the tamarind sauce 2-3 tablespoons at a time, only as the pan or wok starts getting dry. Continue stir frying in this way until all the sauce has been added and the chicken is cooked (8- 10 minutes in total). Remove the pan or wok from heat. Now, very importantly, you need to taste and test this dish to adjust the seasonings. What you are looking for is a taste similar to a "sweet & sour" pleasantly tangy flavor. Usually you will have to add up to 1 tablespoon fish sauce (instead of salt) and another tablespoon or two of sugar in order to take the sour edge off the tamarind flavor which is very strong at first, but excellent once the flavors of sweet and sour have been balanced.

Chicken - Garlic Lime Chicken

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
4 Boneless skinless chicken breast halves
1/2 cup Soy sauce
1/4 cup Lime Juice
1 medium Clove, garlic crushed
1/2 teaspoon Mustard dried
1/2 teaspoon Pepper

Instructions
Mix together soy sauce, lime juice, garlic and mustard. Place chicken in a bowl and pour sauce over all. Cover and marinate 30 minutes.
Remove chicken from marinade and sprinkle with pepper. Coat a frying pan with refined safflower oil and heat over medium temperature. Add chicken and cook about 6 minutes on each side or until fork inserts with ease.

Note: Chicken may be grilled. It is also delicious cold.

Chicken - Ginger Marinade

Sun, 04 Oct 2015 00:00:00 +0000

2-3 pounds chicken breasts cut in strips
1 heaping tablespoon fresh chopped ginger
A few splashes Wheat-free Tamari
½ cup Olive oil
Salt and pepper to taste

Marinate at least an hour and grill or put under broiler until done.

Chicken - Ginger Mustard Chicken with Basil

Sun, 04 Oct 2015 00:00:00 +0000

Chicken-Ginger Mustard Chicken with Basil

Yields: 4 Servings

Ingredients
2 each Chicken breast whole
4 large Basil leaves
2 tablespoon Olive oil
1 tablespoon Ginger root grated
2 teaspoon Dijon mustard
2 teaspoon Lemon juice
1/4 teaspoon Salt
1 teaspoon Szechwan peppercorns coarsely crushed, found in Asian markets. If not, used lots of freshly ground black pepper

Instructions
Cut the chicken breasts in half lengthwise, rinse with cold water and pat dry. Loosen the skin and place a basil leaf between the skin and breast of meat. Smooth the skin over the basil. Mash together the oil, ginger, mustard, lemon juice, salt and peppercorns. Spread half of the mixture over the breasts. Bake the chicken in a preheated 375 degree oven for 35 minutes or until cooked through. Baste with the remaining butter mixture every 10 minutes. Serve immediately or refrigerate and serve cold.

Chicken - Herb Chicken

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 8 Servings

Ingredients
2 teaspoon Thyme ground
2 teaspoon Rosemary dried
1 tablespoon Olive oil
2 teaspoon Paprika
1 teaspoon Salt
1 teaspoon Pepper
3 1/2 lb Chicken whole fryer with skin

Instructions
Cut chicken into quarter. Preheat oven to 425 F. In cup, mix thyme, rosemary, olive oil, paprika, salt, pepper. With hands, rub chicken quarters with herb mixture. Place chicken quarters, skin side up, and place on the rack in large roasting pan. Roast chicken 40 min. (do not turn) or until golden and juices run clear when pierced with a tip of a knife. Serve hot, or refrigerate to serve cold later. To serve, arrange chicken on a platter. Sprigs of fresh thyme and rosemary can be used as decorations.

Chicken - Honey-Dijon Barbecued Chicken

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 8 Servings

Ingredients
3 lbs Chicken broiler- fryer chicken, quartered into breast, thighs, drumsticks
1/4 cup Olive oil or cooking oil
1/2 cup White wine Zinfandel, apple juice, or cider
1/4 cup Honey
1/4 cup Mustard dijon-style
4 each Garlic cloves, minced
1/2 teaspoon Black pepper
1/4 teaspoon Salt

Instructions
This dish goes wonderful with grilled vegetables.
Place chicken in a resealable plastic bag set in a shallow dish. For marinade, combine in a bowl wine, oil, honey, mustard, garlic, pepper, and salt. Pour marinade over chicken; seal the bag. Marinate in the refrigerator for 8-24 hours, turning bag occasionally.
Drain chicken, reserving marinade. For a charcoal grill, arrange medium-hot coals around a drip pan. Place chicken pieces, bone side down, on grill rack over drip pan. Cover and grill for 50 to 60 minutes or until chicken is not pink in the inside (170 degrees for breast and 180 degrees for thigh) Brushing the pieces with the left over marinade while it is grilling for 30 minutes. Reduce the heat to medium.

Chicken - Lemon Broccoli Chicken

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 1/2 lbs Chicken breast without skin or bone
12 can (12 oz) Cream of broccoli
1/8 teaspoon Pepper
1 tablespoon Safflower oil
1/4 cup Soy milk
1 each Lemon

Instructions
Cut 4 thin lemon slices, squeeze 2 teaspoons juice from remaining lemon. In a skillet over medium low heat, in hot oil, cook chicken for 10 minutes or until browned. Remove, set aside. Spoon off fat. In the same skillet over low heat, combine soup, soy milk, and reserved lemon juice and pepper. Heat to boiling point. Return chicken to skillet, top with lemon slices. Cover and cook over low heat for 5 minutes or until chicken is no longer pink, stirring often. Garnish with fresh thyme.

Chicken - Lemon Caper Chicken

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1/2 cup Lemon juice
1/4 cup Olive oil
1/4 teaspoon Chili oil
1/2 teaspoon Thyme
10 1/2 pounds Chicken
Black pepper to taste
10 each Broccoli Florets
3 each Onion sliced

Instructions
Preheat the oven to 400 degrees F. Place the lemon juice, olive oil, and the chili oil, in a small bowl. Sprinkle the chicken with pepper and place in a rack dish to broil. Surround the chicken with vegetables. Pour the sauce over the chicken and vegetables., basting the chicken frequently throughout the cooking time. Cook until the juices of the chicken run clear after poking center of chicken with fork. Cover the dish with foil if the vegetables are browning too fast before the chicken is fully cooked.

Chicken - Lemon Chicken with Root Vegetables

Sun, 04 Oct 2015 00:00:00 +0000

Chicken- Lemon Chicken with Root Vegetables

Yields: 6 Servings

Ingredients
1/4 cup Olive oil
1 tablespoon Parsley fresh and minced
1 teaspoon Tarragon fresh, minced
1/2 teaspoon Lemon peel
1/4 teaspoon Salt
1/2 teaspoon Pepper ground
4 lbs Chicken
1 each Lemon wedges 8
2 sprigs Rosemary fresh
2 leaves Bay leaf
3/4 teaspoon Salt
1/2 teaspoon Pepper
8 each Carrot
1 lbs sweet potato
2 each Parsnips
2 each Beets medium size
1 1/2 cups Rutabega diced
6 each Shallot
1 head Garlic Olive oil
1 tablespoon Tarragon dried
1 tablespoon Parsley dried

Instructions
Preheat oven to 400.F
Make Lemon Oil:
Put together first measurements of ingredients listed for olive oil, parsley, tarragon, lemon peel, salt, and pepper.
Prepare and baste Chicken:
Gently loosen the skin on the breast of chicken and spread the lemon mixture under the skin and over the meat. Tie the wings to the breast and place the lemon wedges, rosemary sprig, and bay leaves inside of the body cavity.Tie the chicken legs together and place chicken on a wire rack over a shallow roasting pan. Sprinkle it with salt and pepper.
Prepare and marinate root vegetables. Separate the garlic cloves in a large bowl. Toss along with the carrots, potatoes, shallots, parsnips, beets, and with oil plus herbs, salt, and pepper.
Place the veggies around the chicken. Bake for 1 1/4 hours or until the juices of the chicken after being poked come out clear color. Stir the veggies 3 times during its cooking span. Place chicken on a platter dish and let it stand for 1 min. before carving. Sprinkle all chicken and veggies with any remaining herbs before servings. Serves 6.

Chicken - Lemon Dijon & Garlic

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 tablespoon Lemon juice
2 tablespoon Dijon mustard
3 cloves Pressed Garlic
2 tablespoons Olive Oil
1/4 cup Tamari Sauce
1/4 teaspoon Black Pepper
1 medium Fryer quartered

Instructions
Combine lemon juice, mustard, garlic, olive oil, tamari and pepper in a medium sized bowl and mix. Rinse chicken, place in a casserole, pour marinade over and let marinade in fridge covered for at least 2 hours. Preheat oven to 350 F and place chicken in covered for 30 minutes. Remove cover and continue baking for another 30 minutes or until done, basting occasionally.

Chicken - Lemon Mustard Chicken

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
4 tablespoon Mustard ground
1 each Chicken fryer size
1 each Lemon juice
3 Garlic cloves
1 tablespoon Tarragon dried

Instructions
Preheat the oven to 375 degrees F.In a small bowl, mix together the lemon juice, mustard, and tarragon. Spread mixture over the chicken with the skin side up. Bake chicken for 50 min. or until lightly browned.

Chicken - Lemon Pepper

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients

1/4 cup Lemon juice
2 cloves Garlic
1 clove Shallot
1 teaspoon Thyme
1/2 cup Olive oil
1 tablespoon Lemon peel
2 teaspoon Pepper
1 medium Chicken

Instructions
Mix Lemon juice, garlic, shallot, thyme and olive oil in a shallow bowl. Add chicken and marinate for 2 hours.

Preheat oven 450F.

Arrange chicken and sprinkle with lemon peel and garlic.

Roast 35-45 minutes

Chicken - Lemon Pepper 2

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 2 Servings

Ingredients
1/4 cup Lemon juice
1 clove Garlic medium size and minced
1 each Shallot medium size and minced
1 tablespoon Thyme fresh and chopped
1 each Bay leaf
1/2 cup Olive oil
2 1/2 pound Chicken a whole fryers with skin
1 tablespoon Lemon peel grated
2 teaspoon Pepper coarsely ground

Instructions
Preheat oven to 425 degrees.
In a large shallow bowl whisk together the lemon juice, the garlic, minced shallots, the thyme, the bay leaf, and the oil, add the chicken, turning it to coat with the marinad; marinate, skin side up, covered and chilled for 2 hours. Arrange the chicken side up, on a rack in a roasting pan, sprinkle it with the lemon zest, the pepper, and salt to taste. Roast in oven for 35 to 45 minutes., or until meat thermometer indicates 180 degrees F after poking it in the center of meat. The juices of the meat should come out clear when the thigh meat is pierced with a skewer type tool.

Chicken - Lemon Peppered

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
4 lbs Chicken whole
2 tablespoon Olive oil
2 cloves Garlic minced
1 each Lemon halved
1 teaspoon Salt
1 tablespoon Black pepper

Instructions
Preheat the oven 325 F.
Rub the chicken inside and out with the oil, garlic, and the lemon. Sprinkle it inside and out with the salt and pepper.
Place chicken over a rack to roast for 2 hours or just until the juices run clear when the thigh is pierced.
Transfer the chicken to a cutting board, let it stand for 15 min. before cutting it into pieces.

Chicken - Light Herbed B.B.Q Chicken

Sun, 04 Oct 2015 00:00:00 +0000

Chicken- Light Herbed B.B.Q Chicken

Yields: 4 Servings

Ingredients
1 (3-3.5 lbs) Chicken
Black pepper dash
2 tablespoon Oil
2 cloves Garlic
3/4 cup organic Tomato/ketchup/BBQ sauce
2 tablespoon White wine
2 tablespoon Lemon juice
2 clove Garlic minced
3 tablespoon Fresh basil

Instructions
Cut off excess fat from chicken. Sprinkle the chicken with salt and pepper. Mix together the blend of oil, tomaoes or ketchup or bbq sauce, wine, lemon juice, herbs,and garlic. Place chicken pieces on a rack, baste and brush the chicken meat witht the sauce. Grill the chicken for 12-15 min on one side, brushing and basting the chicken from time to time. Grill chicken until the juices that run are clear after piercing meat with fork.
Serve immediately with a toss side of green salad

Chicken - Overnight layered salad

Sun, 04 Oct 2015 00:00:00 +0000

Chicken -Overnight layered salad

6 cups shredded lettuce
¼ lb.bean sprouts
1 can (8 oz) water chestnuts, drained & sliced
½ cup thinly sliced green onions
1 medium sized cucumber, thinly sliced
4 cups cooked chicken, in strips
2 pkgs (6 oz each) frozen pea pods, thawed
2 cups vegenaise
1½ tsp curry powder
½ ground ginger
½ cup nuts
12-18 cherry tomatoes. Halved
1 tbsp honey

Spread lettuce evenly in a wide 4 quart glass bowl. Top with a layer each of bean sprouts, water chestnuts, onions, cucumbers and chicken. Pat pea pods dry and arrange on top. In a small bowl, stir together vegenaise, curry powder, honey and ginger. Spread vegenaise mixture evenly over pea pods. Cover and refrigerate several hours or overnight.

Just before serving, garnish with nuts and tomato halves. Use spoon and fork to lift out servings, scooping to bottom of dish to include all layers. Makes 10-12 servings.

Chicken - Roasted Whole

Sun, 04 Oct 2015 00:00:00 +0000

Preheat oven to 425 degrees.
After washing chicken, clean out cavity and salt and pepper inside and out. Place parchment paper on shallow roasting pan. Place chicken on top of roasting rack. If you don’t have a rack you can cut an onion in 4 pieces to use as a rack.
Place ¼ lemon, ¼ of a medium onion cut in chunks and 2 cloves of fresh garlic peeled into the cavity. Optional: add fresh herbs, rosemary, and thyme or parsley loosely inside of cavity. In the winter add fresh ginger about 1 inch cut into smaller pieces and sprinkle the chicken with Asian or Indian spices like Garam masala.
Place chicken in oven on middle rack, turn temperature down to 350 after 145 minutes.
Baste occasionally. Roast for a total of about 20 minutes per pound.
Chicken is done when juices run clear from leg pierced with fork or 140 degrees with meat thermometer. Roast vegetables along with the chicken (see roasting vegetables)

Chicken - Rosemary Herb

Sun, 04 Oct 2015 00:00:00 +0000

1 medium Chicken
3 tablespoons Olive oil
2 tablespoons Paprika
2 tablespoons Thyme
1 tablespoon Salt
1 ½ teaspoons Pepper
2 tablespoons Rosemary

Preheat oven to 350F.
Mix the olive oil, herbs, and spices in a glass. Rub the mixture onto the chicken using your hands or a spoon. Bake for 60-75 minutes or until crispy on the outside.

A larger version of the spice mixture is here. We make it up so we always have some on hand.

Chicken - Satay

Sun, 04 Oct 2015 00:00:00 +0000

½ tsp ground cumin
¼ tsp salt
3 tbsp olive oil, divided
3 tbsp lemon juice, divided
4 large boneless, skinless chicken-breasts (about 1 1/2 bs) (or beef)
1 medium-size onion
½ cup water
¼ tsp garlic powder
1/3 cup almond butter

Combine cumin, salt, 2 tbsp oil, 2 tbsp lemon juice, then add chicken and marinate for 10 minutes. Broil chicken until tender, flipping when halfway done.

For the sauce: Heat 1 tbsp oil over medium heat and sauté the onion until
golden, stir in water, garlic powder, and 1 tbsp lemon juice. Bring to a
boil. Remove pan from heat and beat in almond butter until melted. Serve
warm. Serves 4

Chicken - Sesame Grilled Chicken

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 8 Servings

Ingredients
2 Chicken broiler/fryer 3 pound or you can use 6 pounds of chicken pieces (drumsticks, breasts, thighs)
1/2 cup Olive oil
1/2 cup White wine dry
1/2 cup Soy sauce
1/2 cup Green onions chopped
3 tablespoon Sesame seeds
4 each Garlic cloves minced
1 tablespoon Ginger fresh and grated
1 teaspoon Mustard dry, powder
1 teaspoon Black pepper freshly ground
Baby bok hoy steamed (optional)

Instructions
If desired, remove skin from chicken. Place the chicken in a resealable plastic bags set in shallow dishes.
For marinade, in a medium bowl combine oil, wine, soy sauce, green onions, sesame seeds, garlic, ginger, ginger, dry mustard, and pepper. Pour marinade over chicken; seal bags. Marinate in the refrigerator for 3 to 4 hours, turning bag occasionally.
Drain chicken, reserving marinade. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above the pan. Place chicken piece, bone side down, on grill rack over a drip pan. Cover, grill for 50-60 minutes or until chicken is no longer pink. Turn meat once and brush frequently with about half of the reserved marinade during the first 35 minutes of grilling. (For a gas grill, preheat the grill. Reduce heat to medium. Adjust for indirect cooking. Grill as above). Discard any remaining marinade. If desired served with steamed baby bok choy.

Chicken - Shish Kebobs

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2/3 cup Tamari soy sauce
2 each Chicken breast boneless
2 each Lemon juice
1 1/2 tablespoon Oil
2 teaspoon Oregano
1/4 teaspoon Salt
4 each Garlic cloves, crushed
2 each Onion cut in eighths
8 Cherry tomatoes
8 each Mushroom largest button size
6 each Bell pepper cut in eighths
4 each Skewers long

Instructions
Combine tamari, lemon juice, oil, oregano, and salt in a large bowl. Cut the chicken into bite sizes and place in marinade with cut onions, cherry tomatoes, and cut peppers. Marinade for 4- 24 hrs in fridge. Divide the meat and vegetables evenly and place on skewers. Grill over medium heat for 20 min. turning once.

Chicken - Tamarind Curry

Sun, 04 Oct 2015 00:00:00 +0000

1 teaspoon olive oil
4 chicken breasts cut into strips
1 onion, chopped
4 cloves garlic minced
1 teaspoon grated fresh ginger
1 teaspoon grated lemon peel
Pinch cumin
Pinch turmeric
Pinch red pepper
1 can coconut milk
2 teaspoons tamarind paste dissolved in 2 Tablespoons hot water

Chopped scallion or cilantro, for garnish
Sauté the chicken in the oil in a large skillet until browned and cooked through, about 10 minutes. Remove to a plate. In the same skillet, cook the onions, garlic, ginger, lemon peel, and spices for about 5 minutes. Stir in the coconut milk, and tamarind mixture. Add the cooked chicken pieces and simmer for about 10 minutes. Garnish with scallion or cilantro.

Chicken - White Bean Chicken Chili

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients
1 tablespoon Olive oil
1 small Onion finely chopped
2 medium Clove, garlic minced
1 medium Red bell pepper finely chopped
2 5 ounce Cans white beans undrained
1 4 ounce Can diced green chiles
1/2 teaspoon Ground cumin
1 teaspoon Chili powder
1 14 1/2 ounce Can low sodium chicken broth
1/2 pound Skinless and boneless roasted chicken breast cut into 1/2-inch pieces
2 tablespoon Lime Juice
2 tablespoon Cilantro minced
6 tablespoon Salsa (optional)

Instructions
In a large pot heat the olive oil over medium heat. Add the onion, garlic and red pepper; saute 5 minutes.
Stir in the white beans, chilies, cumin, chile powder and broth. Bring to a boil, reduce the heat ad simmer 10 minutes. Stir in the chicken and simmer 5 minutes.
Stir in the lime juice and cilantro. A tablespoon of salsa can be used to garnish each serving of chili if desired.

Chicken - Zesty Curry-Lime Kabobs

Sun, 04 Oct 2015 00:00:00 +0000

Chicken- Zesty Curry-Lime ChickenKabobs

Yields: 4 Servings

Ingredients
1 pound Skinless and boneless chicken breasts cut into 1 1/2 inch pieces
1/2 cup Plain soy/almond yogurt
1/4 cup fresh cilantro
1 teaspoon Lime peel finely shredded
2 tablespoons Lime Juice
2 tablespoons Olive oil
1 tablespoon Honey
1 tablespoon Dijon mustard
2 cloves Garlic minced
1/2 teaspoon Curry powder
1/4 teaspoon Salt
1/4 teaspoon Black pepper
2 medium Green and/or red peppers cut into 1 inch pieces
1 medium Zucchini cut into 1/2 inch slices
8 Cherry tomatoes

Instructions
Place chicken in a resealable bag set in a shallow dish. For marinade, ina small bowl stir together yogurt, cilantro, lime peel, lime juice, oil, honey, mustard, garlic, curry powder, salt, and black pepper. Pour over chicken; seal bag. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.
Drain chicken, reserving marinade. On eight long metal skewers, alternately thread chicken, sweet peppers, and zucchini, leaving a 1/4-inch space between pieces. Brush vegetables with reserved marinade. Discard any remaining marinade.
For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above the pan. Place kabobs on grill rack over drip pan. Cover; grill for 15 to 18 minutes or until chicken is no longer pink (170 F). Place a cherry tomato on the end of each skewer for the last 1 minute of grilling.
For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. Grill as above.

Chicken Stock Veggie Noodle Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 2 Servings

Ingredients

1 quart chicken stock can use veggie stock instead
1 stalk celery diced
1 each carrot diced, large
1 each Zucchini made into noodles with julienne slicer

Instructions

Bring chicken stock to a boil in a medium pot, then reduce to a simmer
Add celery and carrots to pot and simmer until tender, about 10-20 minutes
Add zucchini noodles and cook a few more minutes
Serve

Cuisine :
Main Ingredient : Zucchini

Chickpea - Casserole

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 12 Servings

Ingredients
4 cups Chickpeas
1 teaspoon Salt
2 tablespoon Olive oil
1 each Onion
1 each Tomato
1 cup Tomato paste
1 cup Water
1 teaspoon Coriander powder
1 teaspoon Cumin powder
1 teaspoon Cayenne
1/4 teaspoon Tumeric ground
1 each Red onion
1/2 cup Cilantro chopped

Instructions
Soak the chick peas overnight in water to cover. Drain and add water to cover to a depth of 1 1/2 inches. Add salt and simmer 2 hours longer, until the chick peas are tender. Use that simmering time to chop up the tomatoes and onions. Heat the oil in a saucepan, add onions and cook until wilted. add the tomatoes, tomato paste, water and spices. Add the chickpeas and simmer 30 min. longer. Serve hot over rice, garnish with chopped cilantro.

Chickpea - Hummous

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 1 cup

Ingredients
1/4 cup Bean liquid (the water of cooked chickpeas)
2 cups Chickpeas
2 medium Clove, garlic minced
1/4 cup Lemon juice
1 teaspoon Salt
3 tablespoon Tahini

Instructions
Cook enough raw chickpeas to make 2 cups cooked.
Blend ll ingredients except oil and parsley in blender or food processor.
Let stand for 30 minutes.
Sprinkle with parsley.

Chickpeas-Hummous 2

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 1 Servings

Ingredients
1 cup Chickpeas
5 clove Garlic
3 tablespoon Lemon juice

Instructions
Mix all ingredients in a blender or food processor. Refrigerate and serve.

Chili - Chicken or Turkey

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients
2 onions chopped
2 carrots chopped
2 stalks celery chopped
1 cup apples diced (optional)
4 cups butternut squash diced
4 cloves garlic finely chopped
2 pounds ground turkey or shredded chicken, cooked
2 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon dried oregano
1 teaspoon tumeric
¼ teaspoon salt and pepper each
10 ounces chicken broth canned, undiluted
8-12 ounces coconut milk canned
coconut flakes and cilantro to garnish

Assemble in crockpot and cook on low for 8 -10 hours

Chili - Vegetarian with rice

Sun, 04 Oct 2015 00:00:00 +0000

Chili - Vegetarian with rice

Yields: 4 Servings

Ingredients
1 tablespoon Vegetable oil
1 cup Onion medium, chopped
1 each Carrot chopped
1 clove Garlic minced
1 each Green pepper sliced
1/2 cup Lentils
1 teaspoon Chili powder
1/8 teaspoon Cayenne powder
1 teaspoon Cumin seed powder
1 each Bay leaf
16 ounces Tomato canned
6 ounces Chickpeas canned
6 ounces Black beans canned
6 ounces Pinto beans canned
Optional- 1/2 cup Rice/wild rice long grain uncooked,

Instructions
Peel and chop onion and carrot. Core, de- seed and chop pepper. In a heavy 6 quart pot. Heat the vegetable oil and cover for a minute. Then add the carrot, onion, garlic, green pepper and cook covered until softened by oil. Add the lentils and tomatoes after 10 min. Then add the spices; cayenne, cumin, bay leaf, and chili powder. Stir in a little water and cover to simmer for 10 min. more. Add the drained chick peas, pinto beans, black beans and rice over it all and cover to simmer for 30 additional minutes or until the lentils are completely tender. Stir and add more water as needed.
You can also cook the rice separately and ladle a scoop of cooked rice with the veggie chili poured over it.

Chocolate-Raspberry Fudge Butter or Frosting

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2/3 cups Raspberries can use frozen
3 tablespoon Cocoa powder
4 tablespoon Coconut butter "Artisana" brand or make your own homemade coconut butter
1/12 teaspoon Salt
2 tablespoon Agave

Instructions
Melt butter, add raspberries (stir until thawed if using frozen). Add other ingredients. Mash everything together.
This can be stored well in freezer.

Cod Steaks with Spices

Sun, 04 Oct 2015 00:00:00 +0000

Cod Steaks with Spices

Yields: 4 Servings

Ingredients
4 steaks Cod
1 teaspoon Cumin
Salt to taste
Pepper to taste
2 tablespoon Mustard brown and spice
1 tablespoon Olive oil
1 each Lemon cut into wedges

Instructions
Dust the cod with the cumin, salt and pepper. Spread the mustard over the fish. If grilling, use the butter to baste. Grill for 3 min per side. If prepared in oven, then place chunks of butter on top and brol for 3-4 min per side. Serve with lemon wedges.

Cookies - Almond Butter

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 cup Almond flour
3 tablespoon Coconut flour
1 Egg large
1/4 cup Coconut oil melted
1/2 tablespoon Baking soda
1 cup Almond butter unsalted, no sugar added
1 tablespoon Cinnamon ground
1/3 cup Maple Syrup pure (Or for low sugar, add a light syrup)
1/8 teaspoon Salt (optional)
2 teaspoon Vanilla
If you like your cookies sweet, add in Stevia if you’d like.

Dairy Free, 85 Calories, 3 Grams of Carbs, No sugar added

Instructions
Preheat the oven to 350 degrees and grease a baking sheet.
In a large mixing bowl, add one cup of almond flour. Do not press down.
Add 3 tablespoons of coconut flour to the bowl.
(*If you like your cookies sweet, add in Stevia or 1/3 cup of sugar if you’d like*)
Mix in the baking soda, salt, and cinnamon to the dry ingredients.
In a separate bowl, mix together syrup, vanilla, and egg.
Add wet ingredients into the dry
Mix together the dry ingredients and wet ingredients until combined.
Measure out a cup of almond butter. You may substitute the almond butter with other nut butters like peanut butter and they were perfect!
Stir the almond butter in with the rest of the ingredients.
Add coconut oil to a microwave safe bowl and microwave for 45 seconds or until melted.
Add the 1/4 cup of melted coconut oil to the cookie dough.
Scoop 1 tablespoon sized cookies onto the baking sheet. You will need to form the cookie with your fingers (It would be super fun to make these in the shape of footballs for a tail gate or other shapes for parties! )
The cookies bake fast! Take them out as soon as the edges brown and the cookies turn lighter. Approximately 7-9 minutes
Place the cookies on a cooling sheet or a cookie rack and put the next batch into the oven.

This recipe makes exactly 27 tablespoon sized cookies.

Kelapo Coconut Oil

Cookies - Almond coconut

Sun, 04 Oct 2015 00:00:00 +0000

Cookies - Almond coconut

1 cup almond meal
1 cup coconut flour
1 cup spelt flour
1 tsp salt
1 ½ tsp baking powder
1 ½ cups unsweetened coconut flour

3 eggs
1 ¼ coconut oil - not heated
1 tsp almond extract
¼ cup maple syrup
Combine wet in mixer and add the dry. Mold into lumps and form on tray. They will not spread too much. Bake 375 for 9 -12 minutes. Let them cool on cookie sheet to makes cookies more solid.
Will make 2 dozen. These cookies freeze wonderfully.

Cookies - Carrot Cake Cookies

Sun, 04 Oct 2015 00:00:00 +0000

Cookies- Carrot Cake

Yields: 12 Servings

Ingredients
1/2 cup Oil
1 medium Bananas
1 cup Oatmeal rolled oats
2.5 cups Spelt flour
2 cup Carrot grated
1/2 cup Currants - raisins can also be used
1 teaspoon Baking powder
3 teaspoon Cinnamon
1/4 teaspoon Nutmeg
1 teaspoon Vanilla extract

Instructions
Preheat oven to 375 F. Cream oil and banana. Add the oats, flour, baking powder, nutmeg, cinnamon, and vanilla extract to mix well. Stir in carrots, mix well and then add the currants. Scoop portions using a tablespoon on a lightly oiled sheet. Bake 15 min or until soft and chewy.

Cookies - Graham crackers

Sun, 04 Oct 2015 00:00:00 +0000

Cookies-Graham crackers

Yields: 1 Dozen

Ingredients
1 cup Whole Spelt flour, or arrowhead mills gluten free will work too
1/2 teaspoon Cinnamon
1/4 teaspoon Baking soda plus 1/8 teaspoon added
1/4 teaspoon Salt plus 1/8 teaspoon added
2 tablespoon Sugar also another added 2 more tablespoons of sugar
1 teaspoon Vanilla extract pure
2 tablespoon Agave or maple syrup
1/4 cup vegetable Oil recommended to use unrefined coconut oil
2 tablespoon Water

Instructions
Preheat the oven to 350 degree F.
Combine dry ingredients. Combine wet in a separate bowl, then mix together. Form a ball with your hands (or, if you do not want to get your hands dirty, put the mixture in a plastic bag and squish into a ball. Place the ball on a piece of wax paper, then place another sheet over the ball. Use a rolling pin to flatten the dough into very thin (graham- cracker) width. Cut into squares or cookie - cutter shapes, and place on a cookie sheet. Bake in the oven for 12-15 minutes, depending on whether you like your graham crackers to be super soft or crispy.

Cookies - Nut Butter Paleo

Sun, 04 Oct 2015 00:00:00 +0000

Cookies - Nut Butter Paleo

Ingredients:
1 cup all natural creamy or chunky nut butter
1/3 cup honey or pure maple syrup
1 egg
1 teaspoon pure vanilla extract,
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1.75 oz (half bar) dark chocolate bar coarsely chopped and divided

Instructions
Preheat oven to 350 degrees F.
In a medium mixing bowl, beat together nut butter, honey (or maple syrup), egg, vanilla, baking soda, and salt until smooth and creamy; about 2
minutes.
Fold in chocolate chunks.

Drop tablespoon sized balls of dough onto a baking sheet lined with parchment paper, top each cookies with extra chocolate chunks and an almond if desired. Bake for 10-12 minutes or until cookies turn a slight golden brown underneath; they will be puffy!

Cool on the baking sheet for 10 minutes then transfer to a wire rack to cool completely.

Makes 18 cookies.

Cookies - Oatmeal

Sun, 04 Oct 2015 00:00:00 +0000

Cookies-Oatmeal

Yields: 24 Servings

Ingredients
1 each Egg
1 cup Milk can use almond milk to substitute or coconut milk
1 cup Oatmeal
1/2 cup Maple Syrup
1/4 cup safflower oil
2 cups Flour
1 teaspoon Baking powder
Cinnamon dash
1/4 cup Applesauce
1/2 cup Raisins

Instructions
Preheat oven 315 F.
Mix all the dry ingredients first in a bowl. Add the moist ingredients using a either a fork or a bowl electric hand mixer. When the ingredients are slightly moistened, begin to form little bunches or balls. Can make big cookies or small cookies for higher yield. Place in oven for 20 min.

Cornish Hen - Teriyaki Cornish Hens

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
4 each Cornish game hens 1 lbs each
1 tablespoon Oil
3 tablespoon Soy sauce
3 tablespoon Teriyaki sauce
2 tablespoon Honey
1 tablespoon Lemon juice
dash Ground ginger
dash Black pepper
2 cloves Garlic sliced

Instructions
Preparation:
Marinade:
Put together, soy sauce, teriyaki, honey, lemon juice, ground ginger, black pepper and garlic in glass bowl or plastic bags.
Remove bags of giblets (liver/neck/ insides). wash hens well and pat dry.Rub the hens with oil. Prepare the marinade. Either place hens on a glass bowl or plastic bags. Place Marinade over them and leave overnight in refrigerator. Next day, place hens on roasting pan over rack. Roast at 400* for 50 to 60 min. while turning once and basting hens with more marinade. Check for doneness by piercing with a fork and juices coming out should run clear. Cut hens half lengthwise to serve.
Good to serve with: Steamed peas or beans and a tossed green salad.

Crackers - Fabulous Veggie

Sun, 04 Oct 2015 00:00:00 +0000

2 cup Almonds (soak in water overnight)
½ cup carrots
¼ cup onions
6 Tablespoons flax seed (soak in 12 Tablespoons water until swollen)

Pulse in all ingredients in food processor
add 1/4 - 1/2 cup of water to make paste
Spread on sheets
Put in dehydrator for 8 – 10 hours.

Crackers - Flax

Sun, 04 Oct 2015 00:00:00 +0000

INGREDIENTS

2C ground flaxseed
3/4 - 1C water
1/2 t each - salt, garlic powder, onion powder

DIRECTIONS:
Blend well, spread and flatten on cookie sheet lined with parchment paper
or greased well, 1/8" to 1/4" thick

Bake at 400 degrees for 30 minutes on middle rack

Take out and score into 2" squares

Cool slightly and remove dry ones and put others back in the oven
at a low temp for 10 - 20 minutes longer to dry them all out.

Crackers - Spelt

Sun, 04 Oct 2015 00:00:00 +0000

Crackers - Spelt

Makes 1 large cracker sheet

Ingredients:
1/4 teaspoon sea salt
1 1/2 cups spelt flour, plus more for flouring surface
1/2 - 1 cup cold water
Coarse sea salt, dried onion bits, poppy seeds and sesame seeds (for the everything bagel effect) or a seed combination of your choice

1. Preheat the oven to 350 degrees. Dissolve the salt in 1/2 cup of cold water. Stir in the spelt flour until combined. Depending on the flour, you may need to increase the amount of water until a smooth dough is formed.
Knead the dough a few turns until a ball forms.

2. Flour an overturned 12-by-17-inch cookie sheet and roll out the dough on top of it, using as much flour as needed to prevent sticking, until the dough covers the sheet from edge to edge. Do your best to get them as thin as possible, because the thicker parts become quite hard when baked.

3. Using a spray bottle filled with water, spray the dough to give it a glossy finish.

4. Prick the dough all over with a fork. If you choose, sprinkle with sea salt or seeds. For neat crackers, score the dough into grids.

5. Bake until the dough is crisp and golden and snaps apart, 15 to 25 minutes. (Check after 10 minutes to make sure it does not overcook.) Break into pieces and serve.

Crackers- Almond Flour

Sun, 04 Oct 2015 00:00:00 +0000

Crackers - Almond Flour

Simple to make with a satisfying crunch

INGREDIENTS

1 cup almond meal (or almond flour)

1 egg white

1 pinch salt (or to taste)

1 tsp Rosemary (or to taste)

Other flavors: Sesame Seeds

INSTRUCTIONS

1. Preheat the oven to 325 degrees.

2. In a bowl, mix together the almond flour, egg white, and salt until it forms a paste.

3. Line a cookie sheet with parchment paper. Make sure you use parchment paper, because if you don't you'll end up chipping your crackers out of the pan. Place the dough in the middle and top with another piece of parchment paper. Using a rolling pin (or any other cylindrical instrument), roll out the dough as thin as you can get it. Try to make it take up the whole cookie sheet if you can. Super thin. I mean it!

4. Peel off the top layer of paper and score the dough with a knife into whatever size crackers you want. Bake in the 325 oven for 10 minutes and then check on the crackers. You are looking for them to color ever so slightly. A little color means crispy, but a lot of color means burned nut taste, which is no good. If the edges have started to color nicely, remove them to a plate and put the remaining crackers back in the oven. Keep doing this, checking every 5 minutes and removing the golden crackers, until finally they are all baked to perfection.

5. Cool completely and store in an airtight container.

6. You can make many variations on thee crackers by adding in different seasonings to the dough base

Creamy Almond Cheese

Sun, 04 Oct 2015 00:00:00 +0000

Here is an easy almond cheese spread recipe for you to take the edge off those dairy cravings. It takes a couple of days to prepare, because you soak the almonds overnight, then allow the finished product to sit in the fridge for another night, but your actual “cooking time” will be about 20 minutes. Ingredients:

* 2 cups almonds (skins removed*), soaked overnight and drained
* 2 tablespoons extra virgin olive oil
* 1 teaspoon sea salt (more or less to taste)
* Juice from 1 lemon
* 1 clove garlic, minced
* Up to 1 cup water

Directions:

Put everything except for the water in a food processor and pulse for 20 seconds.

Scrape down the sides, add 1/4 cup of water and blend for 20 seconds.

Scrape the sides down again and blend until smooth and creamy, adding more water to reach desired consistency.

Once the almond is in a paste, scrape the entire mixture into a small colander or fine mesh strainer lined with cheesecloth. Twist the top and hold with a rubber band then place the entire colander in the refrigerator on a plate overnight to allow the flavors to develop overnight.

The next day, remove from the refrigerator, and unveil the cheese, which has now been shaped into a ball.

This cheese will keep well, refrigerated for up to 3 days.

* If you have raw almonds with the skins on, you’ll want to remove the skins. Here’s how to do it:

Boil a few cups of water over high heat. Add the almonds and cook them for 30 seconds. This is called “blanching” and loosens the skins. Drain the almonds in the sink, and rinse them with cold water to cool. Pop the skins off of each almond with your thumb and index finger. You can toss the almond skins on your compost pile! Now, soak the almonds overnight and proceed with the recipe.

Crock Pot Chicken or Turkey

Sun, 04 Oct 2015 00:00:00 +0000

4 to 5 lb.1/2 Turkey breast (partially frozen), or three bone in chicken breasts
2 clove garlic
1 onion cut into slices
2 stalks of celery
2 carrots cut up
1 large sweet potato, chopped
salt and pepper
1/s tsp. dried oregano
½ tsp. dried thyme
optional, handful of fresh parsley

Place onion on bottom of crock pot
salt and pepper turkey breast and place in crock pot
cover with remaining ingredients
add 3 cups vegetable stock or water
cook on low for 6-8 hours

Curry - Curried Vegetables

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 2 Servings

Ingredients
10 1/2 cups Cabbage
1 each Carrot chopped
1 each Onion chopped
2 teaspoon Curry powder
7 ounces Coconut milk fluid ounces
3/4 cup Cashew unsalted , dry and roasted nuts

Instructions
Place all ingredients in a saucepan and let simmer until carrots are tender.

Curry - Curry Baked Sweet Potato Fries

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 each Sweet Potato
1 1/2 tablespoon Sesame Oil
1 teaspoon Curry powder
1/4 teaspoon Tumeric ground
1/4 teaspoon Cumin powder
1/4 teaspoon Ginger ground
1 teaspoon Salt

Instructions
Preheat oven to 400 degree F. Wash and scrub sweet potatoes, leaving the skins on. Cut them in sticks 1/4 to 1/2 inch by 2 to 4-inches and set aside. In a 2-4 inches and set aside. In a 2-quart mixing bowl, mix together oil and spices. Add potato sticks to bowl and stir to coat. Arrange sticks on a baking sheet and bake for 30 to 40 minutes, or until fries are tender on the inside and slightly golden on the outside. ( Halfway through the oven baking, stir with spatula to prevent fries from sticking).

Curry - Red Curry Vegetables

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 can (12 oz) Coconut milk
1 teaspoon Red curry paste
2 tablespoon Apple cider
1/2 teaspoon Salt
1 head Broccoli
1 medium Onion
1/2 cup Cabbage chopped
Assorted vegetables other

Instructions
Mix coconut milk, curry, apple cider, and salt on a low heat in a saucepan for 5 min. Add vegetables, mix, and cover. Cook until vegetables are tender, approximately 15 min, stirring occasionally.

Dressing - Asian Sesame

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients:
1/4 cup rice wine vinegar
1/4 cup toasted sesame oil
2 tablespoons Tamari
1 teaspoon toasted sesame seeds
1 teaspoon crushed red pepper flakes
3/4 cup neutral oil - safflower, sunflower, olive

Directions:
Combine all ingredients except oil in a medium mixing bowl with a wire whisk. Once ingredients are combined, slowly pour in the oil while whisking to form an emulsion.

Dressing - Basic Salad

Sun, 04 Oct 2015 00:00:00 +0000

Dressing - Basic Salad

1/4 cup olive oil - you can use any flavored oil such as basil, rosemary, garlic etc
1 clove garlic diced
1/4 tsp superfine ground mustard
1/4 tsp oregano
fresh squeezed lemon juice (1/4 small lemon)
salt and pepper to taste
shake well.

Dressing - Basic Salad 2

Sun, 04 Oct 2015 00:00:00 +0000

Dressing - Basic Salad 2

1 ½ cups cold pressed organic olive oil
¼ cup apple cider vinegar
1 tablespoon wheat free tamari
Juice of ¼ lemon
¼ tsp. sea salt
Add your favorite spices/herbs
Basil, Oregano, dill, parsley, dried mustard, ginger…
Also try adding a tablespoon of tahini for a creamier dressing

Dressing - Chipotle Honey Vinaigrette

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients:

1/2 cup red wine vinegar
1/3 cup honey
2 tsp Organic Stoneground mustard
1 1/4 tsp ground chipotle powder
1 tsp lime juice
3/4 tsp black pepper
3/4 tsp salt
1/2 tsp paprika
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp dried oregano
1 cup extra virgin olive oil

1. Combine all ingredients, except oil in blender and blend on low speed
for ten seconds.

2. SLOWLY drizzle olive oil into blender on low speed.

3. Chill for at least an hour.

Yield: 2 Cups

Dressing - Maple Vinaigrette

Sun, 04 Oct 2015 00:00:00 +0000

Dressing - Maple Vinaigrette

Ingredients

1 cup Olive oil
1/6 cup Balsamic vinegar
1/6 cup Apple cider vinegar
3 tablespoons Maple syrup
2 tablespoon Stoneground mustard
2 clove Garlic crushed
1/4 teaspoon Black pepper
2 teaspoon Sea salt

Dressing - Miso Ginger

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients:
1 tablespoon sesame seed roasted lightly
1/4 cup onion chopped roughly
2 tablespoons gingerroot chopped roughly
1 1/2 tablespoons white miso
3/4 cup olive oil
1/2 cup rice vinegar
1 1/2 teaspoons sea salt
1 tablespoon tamari
1/4 teaspoon pepper

Directions:
Combine all ingredients and blend

Dressing - Tahini-Ginger

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients
1/2 cup tahini (sesame paste)
1/2 cup olive oil
1/2 cup water
1/4 cup tamari
2 tablespoons red wine or balsamic vinegar
2 tablespoons lemon juice
2 teaspoons minced fresh ginger root
2 cloves garlic, pressed
black pepper to taste

Directions
1. Blend the tahini, olive oil, water, tamari, red wine vinegar, lemon juice, ginger, garlic, and black pepper together in a blender until smooth.

Dressing- SaladDressingTahini

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1/2 cup Tahini ground sesame seed paste
1/4 cup Water
1/4 cup Vegetable oil
1 lemon ~ 1/4 cup juice
1 teaspoon Garlic powder
2 teaspoon Tamari soy sauce
1/4 teaspoon Salt

Instructions
Mix all ingredients in blender and use as needed to pour over salads as a dressing.

Dressing- Marinade of Rosemary Herb

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 tablespoon Rosemary chopped
1/4 cup Oil
2 tablespoon Lemon juice
1 clove Garlic minced
1 tablespoon Parsley chopped
1/2 Onion chopped

Instructions
Chopped all the herb along with the vegetables, combine in a bowl with oil. Can be a marinade used for all types of meat, root vegetables, and fish.

Dressing- Natural Herb

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 32 Servings

Ingredients
1 teaspoon Anise seed crushed
1 teaspoon Dill weed
1 clove Garlic crushed
2/3 cup Lemon juice
1 teaspoon Mint dried
1 1/3 cups Safflower oil
1 teaspoon Tarragon

Instructions
Crush anise and other seeds into fine pieces or in a food processor. Add oil, lemon juice, and bake well. Refrigerate before using.

Dressing- Roasted Garlic Vinaigrette

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients
1 each Garlic
1/3 cup Vinegar balsamic
2 tablespoon Shallots chopped
1 tablespoon Mustard dijon
1 teaspoon Sugar
3 tablespoon Olive oil

Instructions
Peel cloves of garlic (you may use 3 to 8 cloves as desired to taste). Place the peeled garlic in a shallow baking pan. Bake, uncovered, in a 350 degree F oven for 15 to 20 min or till golden brown and soft in centers. In a blender container combine roasted garlic, balsamic vinegar, shallots, mustard, and sugar. Cover and blend for 5 seconds. Add oil in a thin steady stream while the blender is running. Makes 3/4 cup.

Dressing- Romaine Hearts with Lemon vinaigrette

Sun, 04 Oct 2015 00:00:00 +0000

2 hearts of romaine chopped
1 clove of garlic
¼ tsp salt
6 tbs olive oil
2 ½ tbs fresh lemon juice
1 tsp Dijon mustard
1 tsp lemon zest
fresh ground pepper

Use mortar and pestle to make paste of garlic and salt. Whisk all other ingredients together and mix into romaine lettuce.

Fall Apple Plum Chutney

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1/2 tablespoon Olive oil
1 medium Onion, coarsely chopped
1/2 cup Cider Vinegar
1 large Clove garlic, finely chopped
1 cup Firmly packed light brown sugar
1 Cinnamon stick
2 1/2 medium apples and/or pears peeled, cored and cubed (about 5 cups)
1 1/2 cups Dried plums, pitted
1/2 cup Golden raisins
1/4 cup Water
Zest of one lemon
1 dash Clove, ground
1/8 teaspoon Crushed red pepper
1/2 teaspoon Salt

Instructions
In a large Dutch oven or sauce pot, heat oil over medium high heat. Add onions and cook, sirring, for 5 to 7 minutes or until soft.
Add the vinegar and water, then stir in sugar until well mixed.
Add all remaining ingredients and bring to a boil, stirring occasionally.

Fish with Savory Sauce in Foil Packets

Sun, 04 Oct 2015 00:00:00 +0000

1 medium onion, chopped
1 tablespoon sesame oil
1 teaspoon sesame oil
2 teaspoons curry powder
2 teaspoons fresh ginger, peeled and minced
2 teaspoons garlic, minced
2 teaspoons soy sauce
2 lbs Haddock fillets, cut into 4 serving pieces

Combine the first 6 ingredients in a bowl; stir well and set aside. Cut 4 (12 x 9 inch) pieces of heavy duty foil. Fold them in half, and trim each piece into a large heart shape. Place the foil on an ungreased baking sheet.
Place 1 fillet of fish on each piece of foil near the crease. Top evenly with the onion/sauce mixture. Fold over the remaining halves of foil hearts. Starting with the rounded edge of each heart, pleat and crimp the edges together to form a seal. Twist the end tightly to seal. Bake at 450 degrees for 20 minutes or until the fish flakes easily when tested with a fork.

Fruit Sweetened Strawberry Jam

Sun, 04 Oct 2015 00:00:00 +0000

3/4 cup
Yields: 4 Servings

Ingredients
2 cups Strawberries fresh sliced
1/3 cup Apple-grape concentrate sweetner
2 tablespoon Water
2 tablespoon Orange juice

Instructions
In a medium pan combine the strawberries, apple-grape sweetner, water and orange juice. Bring to a boil, reduce the heat slightly and cook at low boil 10 to 15 min, until very thick. Stir often.
To test for gelling, put about 1/4 teaspoon jam on a chilled saucer and place in freezer for 1 minute. If, when cooled, jam wrinkles when touched, itis done. Skim the foam from the top of the jam during the cooking time.
The jam can be ladled into hot sterilized 1/2-pint jars, leaving 1/4 inch headspace. Seal and process in a boiling water bath for 10 min. Remove from the water-bath and cool on a rack. The jam can also be frozen. Ladle into freezer containers, leaving 1/2-inch headspace. Cool, cover and place in freezer.

Fudge-Nut butter

Sun, 04 Oct 2015 00:00:00 +0000

Fudge-Nut butter

Ingredients:
3 Tbsp coconut butter
3 Tbsp palm kernel/coconut oil
1/4 cup honey/maple syrup

16 ounces nut butter
4 Tbsp raw cacao
2 Tbsp vanilla extract
2 Tbsp cinnamon powder
1 tsp sea salt
1 tsp cardamom powder
1 Tbsp instant coffee decaf dissolved in warm water -optional

Directions:
Add honey/maple syrup, palm kernel/coconut oil and coconut butter to a saucepan on low heat and mix thoroughly.
Add the rest of the ingredients and mix well.

Put in container and refrigerate.

Adapted from Easy Chocolate Fudge

Gingerbread - Simple Medieval/Elizabethean Style Gingerbread

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 cup Honey
1/4 teaspoon Ginger powdered
1/8 teaspoon Cloves ground
1/8 teaspoon Cinnamon ground
1/8 teaspoon Licorice ground
1 1/2 cup Cracker crumbs ground up very very finely
1 tablespoon Anise seeds

Instructions
In a top of a double boiler, heat honey. Add spices, except anise seeds and stir to blend. Add cracker crumbs and mix thoroughly. Cover and cook for 15 min. Mixture should be thick and moist. Place the gingerbread on a large sheet of waxed paper. Fold up sids of paper and mold dough into a small rectangular shape. Sprinkle with anise seeds on top. and press them gently over the dough very gently using the side of a knife blade or spatula. Cover and refrigerate for 2 hours.. Serve gingerbread at room temperature in thin slices.
For a Course Ginger Bread-
Take a quart of honey clarified and heat it till it be brown, and if it gets too thick then dilute it with a dash of water. Then take the fine crumbs of cracker and stir well off the heat. Once it gets all cool in temperature, then add the ginger, cloves, cinnamon, licorice, and the anise seeds. Knead it well and place in a mold.

Grain - Quinoa Pilaf

Sun, 04 Oct 2015 00:00:00 +0000

Grain-Quinoa Pilaf

Yields: 4 Servings

Ingredients
1/2 cup aromatic vegetables chopped
1 teaspoon Olive oil
1 cup Grain quinoa, amaranth, millet rinsed, dry
1/2 teaspoon Herbs dried, crushed
2 cups Water or broth

Instructions
Examples for aromatic vegetables: garlic, onions, celery, mushrooms, colorful bell peppers.
Examples for aromatic herbs: mixed italian, curry powder, chile powder, dill.

Lightly saute veggies, add grain and liquid, bring to boil, cover and let simmer for ten minutes. Remove half, cool and refrigerate, serving remaining grain hot with salad and meat or beans, plus salad.

To cold leftover pilaf, add: 2-3 chopped green onions, 1 coarsely grated carrot, 1 stalk raw celery, diced, plus any other cold, leftover steamed vegetables such as broccoli or asparagus spears, etc. Toss with your favorite vinegar or lemon dressing.

Granola - Paleo Keto Friendly

Sun, 04 Oct 2015 00:00:00 +0000

Granola - Paleo Keto Friendly

Ingredients

4 cups raw nuts - walnuts, brazil nuts, pecans, hazelnuts
1 cup raw pumpkin or sunflower seeds

1 egg white, lightly beaten - double if doing keto and skipping honey
2 tablespoons water
3 tablespoons coconut/palm kernel oil - use 1/4 cup if doing keto and skipping honey
1/4 cup honey or maple syrup - skip if doing keto
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon cardamom
1/2 teaspoon salt

1 cup unsweetened shredded coconut
1 cup dried goji berries/currents/mulberry/cranberries etc

Instructions
Preheat the oven to 300 degrees F and grease a baking sheet.

Add the nuts and seeds to a blender or food processor. Pulse to chop, but don’t grind them into too fine meal, depending on how chunky you like your granola.

In a large mixing bowl, whisk together the egg white with the water until bubbly and slightly foamy.
Add the oil, honey, vanilla extract, spices and salt to the egg white/water mixture and whisk together well.
Pour the chopped nut mixture into the mixing bowl, along with the dried cranberries and shredded coconut. Stir everything well to make sure it is all coated.
Spread the granola mixture evenly on the greased baking sheet and bake for 30-40 minutes or until golden-brown and crispy, stirring once after 10 minutes

Remove granola from the oven and allow it to sit for 10 minutes without stirring it for it to set. Use a spatula to get under the granola and release the large clusters.

Adapted from GLUTEN FREE (AND PALEO!) GRANOLA

Green Beans with Herbs

Sun, 04 Oct 2015 00:00:00 +0000

I1 pound thin green beans (haricot vert), trimmed
¼ cup red onion, chopped fine
3 tbsp oil
2 tbsp fresh parsley, chopped fine (2 tsp dried)
2 tbsp fresh thyme leaves (2 tsp dried)
2 tbsp fresh tarragon or basil, chopped fine (2 tsp dried)
2 Tbsp fresh chives, chopped fine (2 tsp dried)
Salt and pepper to taste
Lemon wedges

Bring a large pot of salty water to a boil. Prepare a large bowl of ice water. Boil the beans for 2 minutes. Plunge them into the ice water to stop the cooking and set the color. Drain the beans and pat dry on a cloth or paper towel. Heat the oil over medium heat in a large sauté pan. Cook the onions until translucent. Add the green beans and sauté for 2-3 minutes, stirring often.
Add all the herbs and some salt and pepper and toss to combine. Cook for 1 minute more.
Serve hot or at room temperature, with lemon wedges

Green Beans with Mint

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
5 cups Green beans
1 clove Garlic minced
6 tablespoon Olive oil extra virgin
1/4 cup Mint fresh, cut

Instructions
Trim the beans. In a steamer set over boiling water, steam the green beans, covered for 5 to 8 minutes, or until they are crisp-tender. In a small skillet cook the garlc until pale golden. In a bowl, toss the green beans with the garlic mixture, mint, and salt and pepper to taste. Serve green beans warm or at room temperature.

Grouper - Barbecue

Sun, 04 Oct 2015 00:00:00 +0000

Grouper-Barbecue

Yields: 4 Servings

Ingredients
2 lbs Grouper fillets
1 cup Olive oil
2 tablespoon Soy sauce
1 tablespoon Worcestershire sauce
5 1/2 Lemon juice
Black pepper to taste

Instructions
Cut fish into serving size pieces. In a 1-quart bowl, combine all other ingredients. Place fish in a well greased hinged wire grill about 4" from the hot coals (if you do not have hinged grill, cover grill with aluminium foil and pierce the foil liberally with a fork). Cook approximately 7 min. per side (rule of thumb cook grouper 10 min. per inch of thickness), basting frequently with sauce. Transfer to a warm dish when fish flakes easily (test the flakiness with a fork).

Guacamole

Sun, 04 Oct 2015 00:00:00 +0000

Guacamole

Yields: 8 Servings

Ingredients
2 each Avocado
1 each Onion minced
1 clove Garlic minced
4 teaspoon Lime juice fresh
1/2 teaspoon Cumin ground
1 each Chili pepper jalapenos minced with out seeds (use rubber gloves to mince)
3 tablespoon Cilantro chopped

Instructions
Halve and pit the avocados and scoop the flesh on a bowl. Mash the avocados coarse with a fork and stir in the onion., garlic, lime juice, cumin, chili, and cilantro. The guacamole can be made 2 hours in advance, its surface covered with a plastic wrap and chilled.

Halibut - Five Spice Halibut

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 1/2 teaspoon Five-spice powder
1 tablespoon Ginger fresh grated
1 tablespoon Soy sauce low sodium
3 tablespoon Lemon juice
1 1/4 lbs Halibut filets
1 each Green onion thinly sliced
1 each Lemon wedges

Instructions
Combine the five spice powder, ginger, soy sauce, lemon juice. Place the halibut on a lightly oiled broiling pan. Spoon half of the five-spice mixture over the fish and bake in a pre-heated 450 degree oven for 12 minutes per inch of thickness of fish, or until done. Strain the remaining five-spice mixture over the cooked fish, garnish with the green onions and serve with the lemon wedges.

Halibut - Grilled Spiced Halibut

Sun, 04 Oct 2015 00:00:00 +0000

Halibut-Grilled Spiced Halibut

Yields: 4 Servings

Ingredients
3 medium Tomatoes, peeled and chopped
1 small Onion, chopped
3 tablespoon Balsamic or Apple Cider Vinegar
2 tablespoon Fresh tarragon
1/2 teaspoon Red pepper flakes
1/4 teaspoon Salt
1 1/2 pound Halibut with skin, serving size pieces

Instructions
For sauce, in a saucepan, bring tomatoes, onion, vinegar, tarragon, red pepper, and salt to a boil; reduce heat.
Simmer, covered, for 30 minutes.
Remove from heat; cool to room temperature.

Preheat grill to medium.
Season halibut with salt and pepper.
Grease or oil grill rack.
Grill fish for 10 to 12 minutes or until fish flake with a fork, turning once.
Serve fish with sauce.

Hummus Type Vegetable Spread

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients:
2 zucchini, peeled and chopped
1 cup raw tahini
1/2 cup fresh lemon juice or 1/4 cup Apple Cider Vinegar
1/3 cup olive oil
1/4 cup. onion, chopped
2 teaspoon sea salt
1 1/2 teaspoon ground cumin

Combine all ingredients in a blender or food processor and blend until thick and smooth.

Ice Cream - Coconut Milk Ketogenic

Sun, 04 Oct 2015 00:00:00 +0000

Ice Cream - Coconut Milk Ketogenic

Ingredients:

2 can (14 oz) Coconut milk
1/2 cup Coffee
1/2 teaspoon Stevia liquid

Options:
4 chai tea bags in 1 cup water - Add instead of coffee
4 tbsp sunbutter for texture - optional

Instructions:
Mix thoroughly and out in ice cream maker

Ice Cream - Vanilla Ketogenic

Sun, 04 Oct 2015 00:00:00 +0000

Ice Cream - Vanilla Ketogenic

Ingredients

2 each Egg
2 cups Heavy Cream
1 cup Milk, coconut or half and half
1/2 teaspoon Stevia liquid
2 teaspoon Vanilla
2 teaspoon Gelatin - optional to make it smoother coming out of the freezer.
optional - 1 tsp vanilla and/or 2 tsp peppermint extract and/or 1 tsp maple extract

Instructions
Beat the eggs.... beat in the cream, then the milk... beat in the stevia. Remember to mix the stevia well, it gets funny with fatty ingredients.

Pour the mix into the ice cream machine

Isotonic Sports Beverage

Sun, 04 Oct 2015 00:00:00 +0000

This recipe was put together by a patient who played a lot of basketball, and didn't want to resort to any of the drinks on the market. It has been wonderful for anyone who exercises, or just finds that they wilt in the heat.

1/4 tsp sea salt
1/4 tsp Baking soda
1/4 tsp cream of tartar
1/2 juice lemon
1/2 cup Grapefruit juice
3 1/2 cup water

Jerky

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients:
1 cup water
1 cup wheat free tamari
5 cloves garlic
2 pounds meat - thinly sliced

Food dehydrator

Directions:
Slice meat thinly - allowing it to partially defrost makes it easier

Mix water, tamari, garlic, and any other seasonings you like and bring to a light boil

Add a few slices of the meat to the mixture, and allow to come back to a boil. Take out with a slotted spoon and place in dehydrator. You want to bring the meat up to the temperature of the boiling marinade to kill bacteria, but not really cook it. Repeat with meat until you've run out of meat or marinade.

Place in dehydrator according to manufacturer instructions, usually 7-12 hours, until the meat is completely dry.

Keep in the fridge for storage.

Kale Chips - Spicy, Smoky

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients
Kale, approximately 1 bunch, rinsed and dried
Olive oil, several tbsp (divided)
Salt
Chili flakes
Paprika or cayenne pepper

Directions
Preheat the oven to 350 degrees. Remove the kale leaves from their tough end and inner stems. Cut longer leaves in half or, if preferred, bite-sized pieces.

Place kale chips in large bowl.

Start by tossing in about 1 tbsp of olive oil. The kale leaves only need to be lightly coated with oil. Too much oil will make the chips limp and greasy. Add only about 1 tbsp of olive oil at a time until the leaves are lightly coated.

Spread the kale pieces in a single layer on a lined baking sheet, and sprinkle with sea salt and chili flakes. You can use parchment for easier cleaning.

Bake for 12-14 minutes or until crisp. Prior to the last 5 minutes of cooking time, gently toss the kale leaves in the sheet pan for more even baking. The leaves will burn easily, so monitor them closely while they bake.

For more smoky or spicy flavor, lightly dust the kale chips with paprika or cayenne pepper powder.

Kale- Chinese Sesame Kale

Sun, 04 Oct 2015 00:00:00 +0000

I2 cloves garlic, minced
1 pound kale
2 teaspoons sesame seed oil
2 tablespoons water
1 teaspoon tamari
2 teaspoons toasted sesame seeds
Salt and pepper, if desired

Mince the garlic cloves. Wash the kale and shake it over the sink. It should remain a little wet. Remove and discard the stems from the kale and tear it into bite-size pieces. Save the stems for another use, such as vegetable stock. Heat the sesame seed oil in the skillet over medium-low heat. Add the minced garlic to the hot oil and sauté for about 20 seconds. Add the kale and water to the garlic and oil, and cover the skillet. After 1 minute, stir the kale, then re-cover. After 1-2 more minutes, when the kale is wilted, stir in the soy sauce and sesame seeds. If desired, add salt and/or pepper to taste

Lamb - Lentil Stew

Sun, 04 Oct 2015 00:00:00 +0000

3 pound lamb
Pepper
3 tablespoon Oil
30 cloves garlic
4 cup vegetable broth
2 cup lentils
¼ cup dried parsley
2 tablespoons thyme dried
2 tablespoons bay leaf dried
2 tablespoons rosemary dried
1 medium onion
1 medium carrot
2 teaspoons sea Salt
hot pepper oil (optional)

Season lamb with salt, pepper, hot pepper oil. Brown the lamb in safflower oil. Add the garlic cloves to the lamb while browning. When the lamb is browned add 1 cup of broth to pan, bring to a rapid boil and cook down until nearly all the liquid evaporates and lightly browns on the bottom. Add the rest of the broth, cover and simmer.
Put lentils in 4 quart pot with enough water to cover, onion, carrot and salt. Bring to a slow simmer and cook about 20 minutes until the lentils are soft. Add water as needed to keep lentils covered. When lentils are soft, combine half of the lentils and onion in a pot and puree until smooth. Combine with second half of lentils in pot. Add lamb and broth to lentil mixture.
Add broth to final mixture and simmer until the consistency you want is achieved.

Lamb - French Lamb Chops

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 tablespoon Dijon mustard
1 tablespoon Olive oil
1 tablespoon Rosemary fresh
Black pepper to taste
8 each Lamb chops 1 1/2 inch thick

Instructions
Preheat broiler. Add a half inch of water to boiler pan. Mix the mustard, oil, rosemary, and pepper in a small bowl. With a pastry brush, spread the mixture on both sides of the chops. Place the lamb chops on a rack over a broiler pan. Broil for a bout 7 minutes, turn over the chops and broil for another 5 -6 minutes or until desired temperature.

Lamb - Groundlamb Kefta and Spices

Sun, 04 Oct 2015 00:00:00 +0000

Lamb-Groundlamb Kefta and Spices

Yields: 6 Servings

Ingredients
1 pound Lamb ground, lean meat
1 medium Onion finely chopped
2 tablespoon Mint fresh, chopped
2 teaspoon Cayenne powder
1 teaspoon Ginger ground
1 teaspoon Allspice ground
1/2 teaspoon Cumin ground
1/2 teaspoon Cinnamon
1/2 teaspoon Salt

Instructions
Combine all ingredients, cover and refrigerate overnight. Shape in 1 1/2 inch meat balls. Thread them on six skewers (if wooden skewers, then soak them in water for 20 min. prior) Grill for 3 min. each side. Or, broil meatballs in the oven for 2 min a side.

Lamb - Herb Roasted Leg of Lamb

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 8 Servings

Ingredients
1 6-lbs Leg of lamb
1/4 teaspoon Black pepper
1/8 teaspoon Nutmeg ground
1 teaspoon Garlic chopped
2 tablespoon Thyme chopped
2 teaspoon Salt
2 tablespoon Oil

Instructions
Wipe lamb or rinse lamb with a damp cloth. Mix all other ingredients into a paste and rub over the meat. Roast in 300 F. in oven for 30 min. per pound or until desired doneness of meat. Remove lamb from roasting pan.
Gravy can be made from drippings by adding flour and red wine. Fresh mint leaves cooked in gravy will add a refreshing flavor.

Lamb - Indian Lamb Curry

Sun, 04 Oct 2015 00:00:00 +0000

Lamb- Indian Lamb Curry

Yields: 6 Servings

Ingredients
1 1/2 pound Boneless lamb trimmed of fat and cut into pieces
1/4 cup Vegetable oil
2 Bay leaves
1 Black cardamom pods
1 2 inch Cinnamon stick
10 Peppercorns
4 Whole cloves
1 1/2 large Onion finely chopped
1 tablespoon Fresh ginger paste
2 teaspoon Garlic minced
1 Green chile pepper chopped (optional)
Salt
1/2 teaspoon Tumeric
2 teaspoon Coriander powder
1 teaspoon Cayenne pepper (optional)
1 1/2 teaspoon Garam masala
1 cup Tomato diced
1/3 cup Plain soy yogurt
2 tablespoon Fresh cilantro chopped

Instructions
Heat oil in large pan; add bay leaves, cardamom, cinnamon stick, peppercorns, and cloves.
When leaves begin to sizzle and fragrance starts to release, add onions and saute until light golden, about 12-15 minutes, stirring frequently.
Stir in the ginger paste, garlic, chile pepper, and lamb.
Season the lamb with salt; continue cooking, stirring mix, for about 20 minutes or more, adding a little water if necessary to keep food from sticking.
Add turmeric, coriander powder, cayenne, and garam masala; stir for 5 minutes, adding 2 tablespoons water.
Add diced tomatoes, and cook for 5 minutes, stirring frequently.
Then add 4 cups of water and simmer for 15 minutes, or until meat is getting tender.

Lamb - Lamb Leg Wrapped in Leeks

Sun, 04 Oct 2015 00:00:00 +0000

1 6-8 lb bone in leg of lamb
10-15 leeks – chop off tops
1 cup olive oil
½ cup of roasted garlic, chopped
½ cup coarse sea salt
¼ cup coarse pepper
¼ cup fresh, chopped oregano
¼ cup fresh, chopped thyme
1 cup red wine

Pre-heat over to 250 degrees. Combine the garlic, salt, pepper, oregano, thyme and olive oil and make into a paste using a mortar & pestle. Rub the whole leg of lamb with the paste.
Blanch the leeks in boiling water for 2-3 minutes. Wrap the leg of lamb in the leek tops, using olive oil to help the leeks adhere to the meat. Set the lamb on a baking dish. Add the red wine to the pan and put lamb into oven.
Cook until the internal temperature of the meat is 135-140 degrees for medium rare – approximately two and half hours. Remove from the oven and let sit for 10 minutes before carving. The internal temperature will rise another 5-10 degrees. Carve the lamb and serve.

Lamb - Roast Leg of Lamb

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients
1 (about 5 lbs) Leg of lamb
3 Clove, garlic slivered
1/2 cup Fresh lemon juice
1 1/2 teaspoon Dried or fresh sprigs of rosemary
1 1/2 teaspoon Black pepper coarsely ground
Coarse salt

Instructions
Remove lamb from refrigerator 1 hour before roasting.
Preheat oven to 400 degrees F/200 degrees C/Gas 6.
Make small slits just large enough for garlic slivers evenly in the leg of lamb, and insert the garlic slivers.
Rub all over with lemon juice, then pat the rosemary and black pepper evenly over the surface. Sprinkle with the salt to taste. If you're using fresh rosemary, just insert the sprigs with the garlic slivers into the cuts you made.
Place lamb, fat side up on a rack in an uncovered pan.
Roast 30 minutes to a pound or until the internal temperature reaches 175-180 F, for meat well done. If you prefer slightly rare lamb, roast until 160-165 F.
When done, remove from oven, cover the roast in foil and allow it to rest for 20 minutes before carving.
If you want a delicious rich gravy, place 1 1/2 cups of lamb stock in the bottom of the pan before you put the lamb in the oven, making sure that the rack sits above the liquid and the meat doesn't touch it. You can also add a sprig or two of rosemary to it and if you want, baste the lamb a couple of times while it is roasting. Just before serving bring the liquid to a simmer on the stove top, making sure you whisk it well and scrape all the bits from the sides and the bottom of the pan. If you want more gravy you can add some extra stock or some of the water you have cooked your vegetables in. Mix 1 tbsp of corn flour with 2 tbsp of water and whisk into the stock. Simmer until thickened and you have a wonderful gravy.

Lamb - Shanks with Garlic

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
4 lbs Lamb shanks trimmed fat on the outside
3 tablespoon Olive oil
20 cloves Garlic unpeeled
1/2 teaspoon Herbs mixed, dried, finely crumbled
1/2 cup White wine dry
1/8 teaspoon Black pepper

Instructions
Use, if possible, a heavy tin-lined copper pan that will hold the shank easily. It should have a tight fitting lid. Salt the shanks and brown them lightly in the oil. Toss in the garlic, cover,and cook over very low heat, turning the shanks occasionally, for one and half hours or longer until very tender. The shanks should stew in their own juices. In heavy copper, their natural juices ill hold for about one hour.- in other metals, for a shorter time. When the juices have evaporated and begin to sizzle in their own fat, then add a spoonful of water from time to time so that a film of liquid remains at the bottom of the pan. Sprinkle with the herbs at around one hour's time. as the meat approaches the desired tenderness, stop moistening with water so that all the liquid is evaporated. When the meat begins to sizzle again in its own fat, remove it to a plate. pour off the fat and de-glaze the pan with wine wine, scraping and stirring with a wooden spoon to dissolve all the caramelized adherences. Press the liquid and garlic through a sieve to strain out the garlic skins, and return the liquid back to the pan- there should be enough liquid to coat the shank pieces. Grind black pepper to taste over shanks. Serve.

Lamb - Shish Kabob

Sun, 04 Oct 2015 00:00:00 +0000

2/3 cup (wheat-free) Tamari
1/3 cup lemon juice
1 ½ tablespoon olive oil
2 teaspoon dried oregano
¼ teaspoon salt
4 cloves garlic crushed
2 pounds lamb or other meat, cubed
2 each onion cut in 8ths
Vegetables as desired - carrots, onions, mushrooms

Combine all ingredients and marinate 4-24 hours.

Skewer meat and veggies and grill until done.

Leafy Greens with Garlic and Balsamic Vinegar

Sun, 04 Oct 2015 00:00:00 +0000

10 cups Swiss chard (or kale)
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
2 garlic cloves, minced
1 pinch red pepper flakes
salt
black pepper

Cut the greens into strips 1 inch wide. In a large sauté pan over medium-high heat, warm the olive oil. Add the greens and using tongs, toss them until they are wilted but still retain their bright color, about 3-4 minutes. Add the vinegar, garlic, red pepper flakes, salt and black pepper to taste and toss well. Transfer to a warmed serving bowl and serve immediately

Leeks- Braised

Sun, 04 Oct 2015 00:00:00 +0000

4-6 leeks
1 garlic clove, minced
3-4 Tbsp olive oil
Sea salt
2 teaspoons fresh thyme or 1 teaspoon dried
1 bay leaf
1 cup vegetable stock
¼ cup parsley, chopped

Cut off the ends of the leeks until you get to the shank; a little of the light green part is fine, but not too much of it. Slice through the shank of the leek lengthwise and clean under cold running water, until the leeks are free of any dirt or grit. Get a sauté pan large enough to hold the leeks in one layer and heat the olive oil over low heat; add the minced garlic and then the leeks, cut side down.
Cook for 1-2 minutes, just to get them a little browned and to let the oil get into the leeks. Turn leeks over and sprinkle with salt, then cook the other side for 1-2 minutes. Turn the leeks back over so the cut side is down; sprinkle the leeks with the thyme leaves and a touch more salt. Add the stock with the bay leaf and bring to a gentle simmer. Cover and cook 35-45 minutes over low heat. When the leeks are tender enough so that a knife blade pierces them easily, uncover the pot and bring the braising liquid to a rolling boil. Let this reduce by half, and then turn off the heat. Add the parsley, swirl it around and serve.

Meat Loaf

Sun, 04 Oct 2015 00:00:00 +0000

I like to use whatever vegetables I have in my fridge. I advise using any vegetable on your approved list.

2 lbs ground (grass-fed)beef or bison
1 large carrot
1 onion, chopped
1 stalk celery, chopped
½ cup leftover butternut squash (optional)
1 ½ cup chopped broccoli
2 eggs
1 cup tomato sauce

Stir fry vegetable with garlic and oil until mostly cooked, and then put into bowl with ground meat, eggs, and tomato sauce. Add salt, pepper, and your favorite herbs and spices, like thyme, oregano, chili pepper, herb salt, etc. Mix everything with a fork until combined thoroughly, then transfer contents into a large square pyrex container, using the fork to smooth mixture flat and even. Bake at 375 for 1.5 hours, or until internal temperature is 160F.

For a delicious lunch, crumble over salad.

Monkfish - in Saffron Sauce

Sun, 04 Oct 2015 00:00:00 +0000

Monkfish- in Saffron Sauce

Yields: 8 Servings

Ingredients
1 each Tomatoes raw
1 tablespoon Olive oil
1/4 cup Shallots chopped
1 each Garlic clove clove minced
1/4 teaspoon Red pepper crushed hot
1 tablespoon Parsley fresh and chopped
20 ounce Monkfish
2 ounces Wine white
1/4 teaspoon Saffron
8 cups Spinach

Instructions
Chop tomatoes. Remove dark skin from monkfish and cut into 1 1/2 inch pieces. In a small saucepan, over low-heat, cook tomatoes for 10- 11 minutes, stirring frequently, 2 minutes. Add garlic, red pepper, and parsley, cook 2 minutes longer; pressing down firmly on mixture to release liquid. Add monkfish to skillet, cook, turning frequently, 3-4 minutes. Add wine, cook for 2-3 minutes more until wine is reduced to half. Stir in tomatoes and crushed saffron. Simmer for 5 minutes, or until fish is fully cooked. Use a slotted spoon to remove fish from skillet. Cook liquid for 2-3 more minutes to reduce to half. Return fish in skillet with sauce to heat through. Steam spinach separately. To serve, line a large platter with spinach and top it off with the monkfish and the reduced liquid.

Muffins - Almond Meal

Sun, 04 Oct 2015 00:00:00 +0000

Muffins - Almond Meal

2 cups almond meal
1 cup spelt
½ tsp baking soda
3 eggs
¼ cup agave or honey
¼ cup safflower oil
1/3 cup chopped almonds
¼ tsp salt
1 tsp vanilla

Mix dry ingredients with wet and then fold in almonds. Fill ½ up each muffin tin. Bake 350F for 13-17 minutes. Make sure to avoid overfilling as muffins will brown too much due to density.

Muffins - Apple and Oatbran

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 12 Servings

Ingredients
1 1/2 teaspoon Baking powder
1/4 teaspoon Baking soda
1/4 teaspoon Salt
1/3 teaspoon Nutmeg
1/3 teaspoon Cinnamon
2 tablespoon Vegetable oil
3/4 cup Apple, sliced without skin
2 teaspoon Butter
1 1/4 tablespoon Lemon juice
1/2 cup Oats, dry, quick cooking
1 1/4 cups Spelt flour

Instructions
In a medium bowl stir in flour, oats, baking soda, salt, nutmeg, and cinnamon. Set aside.
Shred apples, set aside.
In a small bowl combine soymilk, lemon juice, butter and oil.
Add to dry ingredients; stir just until moistened.
Stir in shredded apples.
Store batter, tightly covered, in the refrigerator for up to 5 days.
To bake, grease muffin pan or insert muffin cup. Spoon about a 1/4 cup batter into each muffin cup.
Bake in 375 degree F oven for 18 to 20 minutes or until a toothpick inserted near the center comes out clean.
Makes 12 muffins.

Muffins - Applesauce

Sun, 04 Oct 2015 00:00:00 +0000

Muffins - Applesauce

½ cup soy milk
1 cup applesauce
3 tbsp. olive oil
1/3 cup maple syrup or honey
1 tbsp. ground flax seed (about 3 Tbs)*
2 cups Spelt flour
1 ½ tsp. baking soda
½ tsp. cinnamon
1 cup raisins or currants

Preheat oven to 375°F. Lightly oil the muffin tin. In a medium-sized bowl, combine the wet ingredients and ground flax seeds. In another larger bowl, mix the dry ingredients and then fold in the wet ingredients. Add the raisins and stir until everything’s mixed and you get a nice moist batter (never over-stir when baking). Spoon the batter into the muffin tin. Bake for about 20 minutes, or until a knife inserted into the centre of the muffin comes out clean.
Let the muffins cool for 5-10 minutes, and remove them from the tin.

Muffins - Blueberry

Sun, 04 Oct 2015 00:00:00 +0000

Muffins-Blueberry

Yields: 4 Servings

Ingredients
1 1/4 cup Spelt or Gluten free pastry flour
1/2 cup Oatmeal not the instant or quick cooking
1/2 teaspoon Baking soda
1/2 teaspoon Baking powder
1/2 teaspoon Salt
3/4 cup soy, almond, rice, coconut milk
1/3 cup honey or maple syrup instead
3 tablespoon Vegetable oil
1 teaspoon Vanilla extract
1 cup Blueberries fresh or frozen

Instructions
Preheat the oven to 350 F. and a line up of 12 cup muffin tin with paper liners. In a medium bowl, whisk together flour, oatmeal, baking soda, baking powder, and salt. in another bowl, whisk together milk, fruit juice reduction, vegetable oil, and vanilla. Pour into dry ingredients and stir until just combined, adding blueberries at the end just to evenly distribute. Divide batter evenly into muffin cups. Bake for 15-20 min. , until a tester inserted into the center of a muffin comes out clean and the top springs back when lightly pressed. Cool on a wire rack before consuming. Makes 12 muffins.

Muffins - Flourless (high protein)

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 1 Dozen

Ingredients
1 cup Nut butter cashew, walnut, sunflower seed- Sugar Free
2 each Bananas the riper, the better (also can substitute with fruit like berries or pumpkin
2 each Eggs
1 teaspoon Vanilla
2 tablespoon Raw honey can also use maple syrup, coconut sugar, agave non-gmo products etc.
1/2 teaspoon Baking soda add that with an additional teaspoon of vanilla extract
1 teaspoon Apple cider vinegar
1/2 teaspoon Seasoning mix: either cinnamon, pumpkin spice, cocoa powder for chocolate tastes
1/2 teaspoon Toppings: dehydrated unsweetened coconut, raisins, flaxseed, dark chocolate chips, cinnamon, fruit, tofu cream cheese (not Tofutti or gmo type products)

Instructions
Preheat the oven to 400 degrees. Place all the ingredients into a blender or food processor. You can use a stick blender if you have one.Blend until well mixed. Pour batter into a greased muffin tin. Muffin papers work better. You can also use a mini muffin tin to make 24 mini muffins (a nice snack throughout the day). Add the additional toppings of your choice to each muffin and lightly stir into each cup. Cook time is 15 min. for full size muffins and 10 minutes for the mini sized muffins. Reheat in toaster oven for a bout 4 minutes at 350 degrees, or eat at room temperature.

Muffins - Pumpkin

Sun, 04 Oct 2015 00:00:00 +0000

Muffins - Pumpkin

1 cup spelt flour
1 cup almond meal
2 tsp cinnamon
1 tsp baking soda
¼ tbsp baking powder
½ tsp salt

1 can (15oz) organic pumpkin
3 large eggs
1 tsp vanilla
¾ cup safflower oil
¼ cup agave nectar

In separate bowls, mix all the dry ingredients, and all the wet ingredients.
Mix dry ingredients with wet ingredients, blending well.
Fill cup ½ full as muffins will expand.

Bake 350 for 13-17 min.

Muffins - Pumpkin Applesauce Muffins

Sun, 04 Oct 2015 00:00:00 +0000

Muffins-Pumpkin Applesauce Muffins

Yields: 21 Servings

Ingredients
3 1/3 cup Spelt flour
2 teaspoon Baking soda
1/2 Baking powder
2 teaspoon Cinnamon ground
1/2 teaspoon Clove, ground
1/2 teaspoon Nutmeg ground
1 teaspoon Salt
6 tablespoon Palm Kernel oil or unsalted butter
1 cups Maple Syrup
4 each Eggs
1 cup Applesauce
1 cup Pumpkin cooked, mashed
1 teaspoon Vanilla
2/3 cup Apple cider
1 1/2 cups Raisins

Instructions
Combine all dry ingredients in a bowl. Beat the oil/butter, maple syrup, eggs, applesauce, pumpkin, and vanilla. Add dry ingredients little by little and alternating with adding cider juice little by little too. Ending the process by adding the raisins. Grease muffin trays and divide mix evenly on tray. Bake at 350 for 20 to 25 min.

Muffins - Raspberry Muffins

Sun, 04 Oct 2015 00:00:00 +0000

Muffins- Raspberry Muffins

Yields: 4 Servings

Ingredients
4 tablespoon Butter or Palm Kernel oil unsalted
1 cup Spelt flour or substitute to gluten free flour
1/3 cup Honey or Maple Syrup
1/4 teaspoon Baking soda
1/2 teaspoon Vanilla extract
1 each Egg large
1 cup soy/almond/coconut yogurt
1/2 cup Raspberries fresh or frozen or another berry

Instructions
Preheat the oven to 350. Lightly grease the muffin tins or use paper liners. In an electric mixer with a paddle attachment, cream together the butter, sugar, and vanilla at high speed. Sift the remaining dry ingredients together in a bowl. Add the egg to the butter mixture and blend until combined. Add 1/4 cup yogurt to the butter mixture, then half of the dry ingredients, mixing and repeating with the remaining yogurt and remaining dry ingredients until the batter is combined; be sure to end with the dry ingredients. Fold in the berries until evenly mixed. Spoon the batter into the muffin tins, filling them to the top. Bake for 25-30 min, or until tops are slightly golden brown and a toothpick inserted in the middle comes out clean.

Mushrooms- Sauteed Sugar Snap Peas and Shiitakes

Sun, 04 Oct 2015 00:00:00 +0000

Mushrooms- Sauteed Sugar Snap Peas and Shiitakes

Yields: 6 Servings

Ingredients
3/4 pound Snap peas
1/4 pound Shiitake mushrooms cleaned and thinly sliced
2 teaspoon Tamari
1 teaspoon Sesame Oil
2 teaspoon Vegetable oil
1/4 teaspoon Sesame seeds optional

Instructions
Remove the strings from the peas if necessary. Bring a pan of water to a boil. Add the peas and time the boil up to 2 minutes. Drain and rinse with cold water until chilled. Pat dry with paper towels. Prepare the mushrooms and set aside. Combine the tamari and sesame oil. Set aside. Heat the oil in a large skillet using medium to high heat. Add the mushrooms and saute for 3 minutes. Stir in the peas and saute for 2 minutes, or until all heated though. Add the soy mixture and stir until the vegetables are coated. Sprinkle with sesame seeds if using and serve.

Nuts - Maple Glazed

Sun, 04 Oct 2015 00:00:00 +0000

1/2 Cup Maple Syrup
1 teaspoon Cinnamon
1 tablespoon Oil
1/4 teaspoon Salt
1 1/2 teaspoons Vanilla
6 cups nuts

Instructions
In an iron skillet or saucepan, stir together syrup, cinnamon, oil, and salt. Cook and stir over medium heat until mixture becomes brown and starts to thicken. Add vanilla, then nuts and toss until the nuts are covered evenly with glaze. Quickly spread and cool on wax paper.

Nuts - roasted

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients:

1 pound nuts or seeds
2-3 tablespoons oil - sesame for strong flavor, safflower for neutral
sea salt to taste

Directions:
Add oil to a skillet and warm gently
Mix in nuts
Salt to taste
Remove from heat and allow to cool.

Nuts - Spicy Lemongrass Ginger

Sun, 04 Oct 2015 00:00:00 +0000

3 tablespoon Sea salt
3 teaspoon Ginger
3 teaspoon Lemongrass
1 1/2 teaspoon Cayenne
3 cup Nuts

Instructions
Mix 1 tablespoon oil with 1 teaspoon spice mix per 1 cup of nuts.

Bake for 5 min at 400F or mix in skillet over low heat.

Nuts- Spiced Nuts

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1/2 teaspoon Cumin ground
1/2 teaspoon Curry powder
1/4 teaspoon Cayenne ground
1/4 teaspoon Cinnamon ground
2 cups Almonds whole raw
1/2 teaspoon Chili powder
1/2 teaspoon Garlic powder
1/4 teaspoon Ginger ground
2 tablespoon Olive oil
1 tablespoon Kosher Salt

Instructions
325 degrees F preheat oven.
Mix cumin, chili powder, curry, powder, garlic,powder, cayenne, ginger, and cinnamon in a small bowl. Set aside.
Heat oil in a small skillet over low heat. Add the spice mixture and stir well to coat the nuts. Simmer to mellow the flavors for about 5 min.
Place nuts in a mixing bowl. Pour mixture of oil over nuts to coat well. Then spread the nuts flats on a baking sheet and bake for 15 min. Shake the nuts around on the sheet two times while it bakes.

Pancakes - Banana Blueberry

Sun, 04 Oct 2015 00:00:00 +0000

Pancakes- Banana Blueberry

1 ripe banana (fresh or thawed from freezer)
2 eggs
1.5 cups frozen blueberries
2 cups spelt flour
1 cup buckwheat flour
½ cup teff flour
2-3 cups Soy milk (or milk alternative)
1 tsp baking powder
2 tsp cinnamon
1 tsp vanilla
Pinch salt

Blend banana with 2 eggs, add soy milk and vanilla. Beat in the flour until you’ve achieved the desired pancake batter consistency, and then add the frozen blueberries. Break apart any clumps of frozen blueberries and cooking!
Serves 6.

NB: Always freeze overripe bananas. To thaw, place frozen banana in warm water for 10 minutes.

Pancakes - Coconut Flour Paleo-Keto Friendly

Sun, 04 Oct 2015 00:00:00 +0000

Pancakes - Coconut Flour Paleo-Keto Friendly

Ingredients:
Dry-
1/4 cup coconut flour
1/2 - 1 tsp baking powder
Pinch of salt

Liquid-
1/3 cup coconut/almond/soy milk
2 Tbsp. organic, cold-pressed coconut/palm kernel/safflower oil
3 eggs
1-2 tbsp honey - optional - leave out if keto
1/2 tsp vanilla extract

Instructions-
Thoroughly mix the eggs, coconut oil, and honey together.
Add the coconut milk and vanilla extract.

Throw in the coconut flour, baking soda, and salt. Mix mildly - some lumps are fine to leave and over mixing.

Cook in skillet.

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 48Calories 71

% Daily Values*
Total Fat 5.37g 8%
Saturated Fat 2.728g 14%
Polyunsaturated Fat 0.25g
Monounsaturated Fat 1.25g
Cholesterol 81mg 27%
Sodium 96mg 4%
Potassium 3mg
Total Carbohydrate 2.24g 1%
Dietary Fiber 1.3g 5%
Sugars 0.25g
Protein 2.75g

Vitamin A 21% Vitamin C 0%
Calcium 36% Iron 36%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18

Adapted from Coconut Flour Pancakes

Pancakes - Millet Pancakes

Sun, 04 Oct 2015 00:00:00 +0000

Pancakes- Millet Pancakes

1 cup millet flour
1 tsp baking powder
½ tsp salt
1 cup buttermilk,milk substitute
1 tbsp vanilla
1 tbsp butter, vegetable shortening, neutral oil
1 tbsp agave or maple syrup
2 eggs, separated

Sift dry ingredients together
Mix all wet ingredients together except for egg whites
Whisk egg whites until soft peaks form
Combine wet and dry ingredients, fold in egg whites
Let batter sit for 15 minutes

Makes 9-10 small pancakes

Pancakes - Sunbutter Ketogenic Friendly

Sun, 04 Oct 2015 00:00:00 +0000

Pancakes - Sunbutter Ketogenic Friendly

Ingredients
1/4 cup sunbutter
1 organic brown eggs (large)
1.3 Tablespoons heavy whipping cream
2 teaspoons water
2 teaspoons baking powder

Directions
Mix all ingredients except the baking powder
Add baking powder and mix
Cook on cast iron skillet until firm

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 394Calories 525

% Daily Values*
Total Fat 43.8g 67%
Saturated Fat 10.05g 50%
Polyunsaturated Fat 12g
Monounsaturated Fat 16g
Cholesterol 236mg 79%
Sodium 1358mg 57%
Potassium 0mg
Total Carbohydrate 15g 5%
Dietary Fiber 8g 32%
Sugars 6g
Protein 20g

Pasta - Macaroni and Cheese

Sun, 04 Oct 2015 00:00:00 +0000

Pasta- Macaroni and Cheese

Yields: 4 Servings

Ingredients
1 4oz Rice or Spelt Noodles
1 tablespoon Palm Kernel Oil, Safflower oil or Butter
1 tablespoon Spelt flour
1/2 cup Rice milk or soy milk
3 ounces Cheddar cheese soy or rice;

Instructions
Place the noodles in boiling water and cook until tender. Rinse. While the noodles are cooking, then make the sauce by melting the butter over low heat on a saucepan. Once butter is melted, then add flour and mix. Allow to cook until brown. Add rice milk or soy milk and mix well. Then allow it to almost reach a boil. Without boiling it, add the the cubes pieces of cheese until the cheese melt. Pour over the noodles and serve.

Pear-Plum Crisp

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 8 Servings

Ingredients
1 cup Rolled oats
1/2 cup gluten free or whole wheat pastry flour
1/2 teaspoon Sea salt
1/4 cup Vegetable oil cold pressed
1/4 cup Maple syrup
1/3 cup Nuts chopped
2 tablespoon Water
2 tablespoon Maple Syrup
1 teaspoon Cinnamon ground
1/4 teaspoon Nutmeg ground
2 teaspoon Vanilla extract
2 1/2 cups Pears sliced
2 1/2 cups Plums sliced

Instructions
Preheat oven to 350 degrees F. Mix oats, flour, and salt together in a bowl. Add oil and sweetener,mix well. Stir in nuts and set aside. In a small bowl, combine water, syrup, spices, and vanilla extract, set aside. Slice fruit and place in a lightly oiled pie pan or an 8 x 8- inch baking dish. Pour the liquid mixture over the fruit and toss gently. Spoon he oat-nut mixture evenly on top of the fruit. Cover with aluminium foil and bake for 45 min. Uncover crisp and bake for a remaining 15 min. or for a crisp looking topping.

Perch - Ocean Perch and Pine Nuts

Sun, 04 Oct 2015 00:00:00 +0000

Perch- Ocean Perch and Pine Nuts

Yields: 4 Servings

Ingredients
1/4 cup Pine nuts
1/4 cup Olive oil or Butter
2 tablespoon Chives, chopped
1 1/2 pound Ocean perch fillets
2 Lemons

Instructions
On a baking sheet, place the pine nuts in a single layer and toast in a 350 F oven for about 10 minutes, watching closely until they turn brown.
Heat oil or melt butter over medium heat; add toasted pine nuts and chives. Stir until nuts are coated, then transfer to a serving bowl.
Slice the lemons and arrange on hot grill. Place fillets on top of the lemon slices and grill for approximately 3-4 minutes. Do not turn; the fillets will turn opaque when they are done. Carefully remove fillets from the grill and serve, topped with pine nut sauce.

Pickles - Raw

Sun, 04 Oct 2015 00:00:00 +0000

Real pickles are fermented, and not made with vinegar. They can be a good source of beneficial bacteria just like yogurt.

2 cloves peeled garlic, halved lengthwise
8 cucumbers
6 sprigs fresh Dill
1 tbsp sea salt

1 quart Mason jar, sterilized

Add 1/2 garlic and any other spices to bottom of each jar. Add cucumbers upright to ring the jar. Fill hole in center of cucumbers with dill. Add other 1/2 garlic. Top with salt and fill each jar with cold water to within 1/8 inch of top. Put sterilized seal on and shake to dissolve salt. Place jar upside down on counter (on a cookie sheet or high sided pan in case they leak) out of sunlight and heat. Flip each day for 4-5 days. Let sit upright for 2 days then refrigerate

Pie - Pumpkin Maple

Sun, 04 Oct 2015 00:00:00 +0000

Pie - Pumpkin Maple

Ingredients:
2 cups pumpkin, cooked and mashed
3/4 cup pure maple syrup
3 large eggs
1 tablespoon Spelt flour
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
Pinch of salt

Instructions
Preheat oven temperature to 350°F.
Whisk all ingredients in bowl. Pour filling into crust. Bake until filling is set, covering crust edges with foil if browning too quickly, about 55 minutes. Cool completely.

Pineapple-Apricot Jam

Sun, 04 Oct 2015 00:00:00 +0000

2 1/2 cups
Yields: 4 Servings

Ingredients
4 cups Pineapple about 1 pineapple
1/2 cup Apricots dried in slivers
1/4 cup Pineapple concentrate sweetener
1/4 cup Apple-grape concentrate sweetener
6 tablespoon Water

Instructions
In a food processor, pulse the pineapple and apricot until very finely chopped. Pour into a pan. Add the sweeetners and water. Bring to a boil, reduce the heat and cook at a low boil 20-25 min, until very thick. (To test for gelling, put about 1/4 teaspoon jam on a chilled saucer and place in freezer for 1 minute. If, when cooled, jam wrinkles when touched, it is done. Skim the foam from the top of the jam during the cooking time.
The jam can be ladled into hot sterilized 1/2-pint jars, leaving 1/4 inch head space. Seal and process in a boiling water bath for 10 min. Remove from the water-bath and cool on a rack. The jam can also be frozen. Ladle into freezer containers, leaving 1/2-inch head space. Cool, cover and place in freezer.

Pudding - Coconut Milk Ketogenic

Sun, 04 Oct 2015 00:00:00 +0000

Pudding - Coconut Milk Ketogenic

Ingredients
1 can coconut milk, full fat
4 egg yolks
4 tsp vegetable shortening, coconut oil or ghee
1/2 tsp vanilla extract
Pinch xanthan gum (optional)

Sweetener - 2 teaspoons Maple syrup, honey or 10 drops liquid stevia.

Directions

1. Add all the ingredients except the sweetener to a small saucepan. Whisk to combine very well.

2. On the stovetop, turn a burner to medium-low heat. Slowly heat the coconut milk mixture until it begins to steam and bubble. Stir the mixture constantly with a whisk. Adjust the heat to keep a constant simmer, but not a full boil.

3. Continue to cook the pudding for approximately 5 min, until it begins to thicken. The pudding should coat the back of a spoon and leave a trail when wiped with your finger. It will be a thinner consistency than the final product.

4. Add the sweetener and adjust for your taste. Stir very well.

5. Pour the pudding into a glass bowl, cover and refrigerate until it is completely chilled. The pudding will thicken more as it cools.

Pudding- Chia Seed

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients

1/2 cup Chia seed
2 cup Soy/Almond/Coconut milk
1 teaspoon Cinnamon
1 teaspoon Vanilla
1 teaspoon maple syrup or agave for sweetener optional

Instructions:
Mix ingredients and let stand for several hours.

Ratatouille 1

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 each Onion chopped
1/4 cup Olive oil
1 each Eggplant diced
2 medium Zucchini diced
3 each Tomato chopped
1 teaspoon Salt
1/8 teaspoon Pepper
1/2 teaspoon Basil dry
1/2 teaspoon Oregano dry
2 cloves Garlic minced

Instructions
Have all vegetables diced. Saute the onions first then the garlic until soft. Stir in the eggplant and zucchini and saute for a few min. add the tomato and the seasonings. Simmer at low med. for 30 min. or until vegetables are soft. Uncover and let some of the liquid evaporate.

Ratatouille 2

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients
1 each Eggplant
1 each Onion diced
1 each Green pepper diced
1 each Celery stalk chopped
1 cup Mushrooms diced
1 each Zucchini chopped
2 cloves Garlic minced
1 can (16 oz) Tomato whole or puree
1 can (12 oz) Tomato paste
Salt to taste
Black pepper to taste
1/4 teaspoon Oregano
1/4 teaspoon Basil dry
3 tablespoon Oil

Instructions
Saute these vegetables first; onion, celery, green pepper. Then add mushrooms and last the eggplant and zucchini. Cook for a couple of minutes. Add all other ingredients and cook for for 15 min. prior to serving.

Rice - Caramelized Onion Rice

Sun, 04 Oct 2015 00:00:00 +0000

Rice- Caramelized Onion Rice

Yields: 4 Servings

Ingredients
2 tablespoon Olive oil
1 each Onion chopped
1 cup Brown rice
2 cups Water
1/2 teaspoon Salt

Instructions
Heat oil in a skillet. Saute onion until golden brown for approx. 20 min.
Add the rice and stir well while coating it with the oil and onion. Add water and salt and rise the heat high. After it comes to a boil, reduce heat to medium low, cover and cook until the rice is tender and water is fully absorbed, approx. 40 min. Serve warm.

Rice - Garlic Rice

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 tablespoon Sesame Oil
4 cloves Garlic minced
2 cups Brown rice basmati
4 cup Water

Instructions
Heat oil in a large skillet over medium heat. Add garlic to heated oil and stir until the garlic begins to get brown. Add the rice and stir to coat well with oil. Continue to stir fry for several minutes until more pieces begin to brown. Add the water and bring to a boil. Reduce heat, cover and simmer for 45 min. until all water is absorbed and the rice is tender. If necessary, more water can be added if rice is not done.

Rice - Stuffing of Rice and raisin

Sun, 04 Oct 2015 00:00:00 +0000

Rice- Stuffing of Rice and Raisin

Yields: 4 Servings

Ingredients
1 small Onion diced
2 tablespoon Olive oil
2 1/2 cup Chicken broth
1 cup Rice
1 cup Raisins
1 1/2 teaspoon Poultry Seasoning
Cinnamon pinch
Salt to taste
Black pepper to taste

Instructions:
Saute onion with oil in a pot. Add the rice and seasonings and stir well under medium/ low heat until the rice is coated with the seasonings and the grains begin to look a bit transparent. Add the chicken broth and raisins. Let the rice simmer until cooked and chicken broth is completely evaporated. Serve warm. Can use as stuffing after the rice has been completely cooled down or refrigerated.

Roasted - Asparagus

Sun, 04 Oct 2015 00:00:00 +0000

1 lb asparagus spears
1-2 tbsp olive oil
2 cloves garlic, minced
Flake Salt
Freshly grated black pepper
Lemon juice

Preheat oven to 400°F. Break the tough ends off of the asparagus and discard. Lay the rinsed asparagus spears out in a single layer in a baking dish or a foil-covered roasting pan. Drizzle olive oil over the spears, and roll the asparagus back and forth until they are all covered with a thin layer of olive oil. Sprinkle with minced garlic, salt, and pepper. Rub over the asparagus so that they are evenly distributed. Place pan in oven and cook for approximately 8-10 minutes, depending on how thick your asparagus spears are, until lightly browned and tender when pierced with a fork. Drizzle with a little fresh lemon juice before serving.

Roasted - Butternut squash with fresh herbs

Sun, 04 Oct 2015 00:00:00 +0000

Butternut squash - Roasted with fresh herbs

we suggest you make extra as this dish will be really enjoyed

2 ½ lbs squash, cubed
2 medium onion, cut into 8 wedges
1 tbsp olive oil
1 tbsp fresh rosemary, minced
1 tbsp fresh sage, minced
1 tbsp fresh thyme, minced
¾ tsp salt
½ tsp pepper

Preheat oven to 425 F. Coat a shallow roasting pan with cooking spray. Place ingredients in the pan and toss gently. Bake for 30 minutes, or until tender and lightly browned, stirring occasionally.

Roasted - Rustic Cauliflower

Sun, 04 Oct 2015 00:00:00 +0000

1 head of cauliflower
2-3 tablespoons of olive oil
Salt and pepper

Preheat oven to 400°F. Trim and wash cauliflower. Cut cauliflower head into quarters. Then cut across head into ¼-inch-thick slices. Toss cauliflower slices, olive oil, salt and pepper in a medium bowl. Spread out cauliflower in a single layer on a baking sheet. Roast until tender and golden brown about 20 minutes. Another variation is to toss cauliflower with fresh herbs, spices, and or garlic

Roasted - Turnips

Sun, 04 Oct 2015 00:00:00 +0000

Directions:
Wash, peel, and dice turnips then toss with a little olive oil and season with salt and pepper.

Place on a baking sheet and bake at 450F for 20 minutes until tender.

Turn over with a spatula; lower tempurature to 350F and bake for an additional 30 minutes or until tender.

Adjust seasoning, if necessary, and serve

Roasted - Vegetables with Sea Salt

Sun, 04 Oct 2015 00:00:00 +0000

IIngredients:
4 small carrots, cut into ½ inch segments
1 small red onion, cut into eighths
2 tbsp olive oil
2 medium beets, cubed, rinsed, and drained
2 medium zucchini, cut in half lengthwise, then cut crosswise into ½ inch segments
2 tbsp minced fresh rosemary leaves, or 2 teaspoons dried.
½ teaspoon black pepper
¼ teaspoon sea salt
4 cups baby arugula or other tender greens (optional)

Preheat oven to 400 degree.
Toss carrots and onion in olive oil and spread out on one end of the baking sheet. Toss beets with olive oil and place on the other end of the baking sheet to avoid coloring the other vegetables with beet juice. Toss zucchini with olive oil and set aside. Place baking sheet in oven and roast carrots, onions, and beets until just tender, about tender 15 min. remove pan from oven. Slide carrots over and place zucchini on baking sheet. Sprinkle all with rosemary, black pepper, and gray sea salt. Roast until vegetables are tender. Line serving dish with the arugula leaves, top with roasted vegetables. Serve immediately. Serves 4.

Roasted - Zucchini with Garlic

Sun, 04 Oct 2015 00:00:00 +0000

1 lb zucchini, each cut lengthwise twice, and then cut in half across the middle
1 tbsp fresh minced garlic clove
¼ cup olive oil
Salt and freshly ground black pepper
1 teaspoon Herbes de Provence

Preheat oven to 450°F. Make sure there is a rack on the top rack spot in the oven.
Align the zucchini pieces on a cookie sheet, skin down. Mix the garlic in with the oil in a small bowl. Spoon or brush garlic oil over all of the zucchini pieces. Place in heated oven on the top rack. Set the timer for 5 minutes and check to see if the zucchini is beginning to brown at the end of 5 minutes. If not, continue to add 2 or 3 minutes at a time until the zucchini begins to brown. Once it begins to brown, remove from oven and place in a bowl. Mix in Herbes de Provence. Add salt and pepper to taste.

Roasted Vegetable with Sea Salt

Sun, 04 Oct 2015 00:00:00 +0000

4 small carrots, cut into ½ inch segments
1 small red onion, cut into eighths
2 tbsp olive oil
2 medium beets, cubed, rinsed, and drained
2 medium zucchini, cut in half lengthwise, then cut crosswise into ½ inch segments
2 tbsp minced fresh rosemary leaves, or 2 teaspoons dried.
½ teaspoon black pepper
¼ teaspoon sea salt
4 cups baby arugula or other tender greens

Preheat oven to 400 degree. Toss carrots and onion in olive oil and spread out on one end of the baking sheet. Toss beets with olive oil and place on the other end of the baking sheet, to avoid coloring the other vegetables with beet juice. Toss zucchini with olive oil and set aside. Place baking sheet in oven and roast carrots, onions, and beets until just tender, about tender 15 min. remove pan from oven. Slide Carrots over and place zucchini on baking sheet. Sprinkle all with rosemary, black pepper, and gray sea salt. Roast until vegetables are tender. Line serving dish with the arugula leaves, top with roasted vegetables. Serve immediately. Serves 4.

Salad - Avocado

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 each Avocado
1 stalk Celery chopped
1 each Carrot grated
1 teaspoon Olive oil
1/4 teaspoon Garlic powder
Salt to taste

Instructions
Cut the avocados in half. Place the carrot and celery piece in the center of avocado. Mix the oil, salt, and garlic powder and then pour over the avocado.

Salad - Cabbage

Sun, 04 Oct 2015 00:00:00 +0000

2 Cabbages
1 cup olive oil
1 tsp garlic powder
2 tbsp finely chopped onion
1 cup apple cider vinegar
salt to taste

Cut cabbage into thin strips. Mix together oil, vinegar, garlic powder, onion and salt, making sure to mix completely. Add cabbage and serve.

Salad - Chick Pea

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients
3 tablespoon Olive oil
3 tablespoon Lemon juice
1/4 teaspoon Salt
3/4 cup Bell pepper yellow and red
2 can (16 oz) Chickpeas or 15 0z cans are good enough
2/3 cup Parsley choped
1/2 cup Cucumber seeded and chopped
1/3 cup Mint fresh, chopped
2 each Tomatoes roma type, chopped
1/4 cup Red onion chopped

Instructions
Serve with Chick peas salad:
Ina small screwtop jar combine the following: 3 tablespoons of olive oil, 3 tablespoons lemon juice, 1/4 teaspoon of salt, and 1/2 teaspoon of pepper. Screw the lid on and shake wel. Rinse and drain 2- 16 oz. or 15 oz. can Garbanzo or chick peas. In a large bowl combine the beans, 3/4 cup finely chopped yellow or red pepper, 3/4 cup fresh parsley chopped, 1/3 cup mint chopped, 1/2 cup of seeded cucumber, 2 roma tomatoes seeded and chopped, 1/4 cup of red onion chopped. Add dressing, toss to combine. Cover and chill until ready to serve.

Salad - Fresh Vegetable Nicoise (served hot or cold)

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 1/2 cups Green beans
1 each Onion medium , sliced thinly
1 each Garlic minced clove
1 tablespoon Olive oil
1 each Yellow pepper sliced thinly
1 each Tomato raw, chopped or sliced in wedges
2 each Black olives pitted and sliced
1/2 teaspoon Salt
1/8 teaspoon Pepper
2 tablespoon Vinegar red wine

Instructions
Cut onion, yellow pepper, and tomato in wedges. In a 2-quart casserole, boil water and bring the green beans to a quick shock boil for 3 to 5 minutes. Drain. In a separate pan stir onion, garlic, and oil to cook covered for 3 minutes.Stir in the yellow pepper and stir in for 2- 4 minutes until vegetables are tender crisp. Add the tomato, cover the pan and cook for 1 minute. Sit in olive and remaining ingredients. Serve hot or cold.

Salad - Honey-Mustard Slaw

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 8 Servings

Ingredients
8 cups Cabbage red and white shredded (about one head)
2 cups Snow peas can substitute for sugar snap peas halved crosswise
2 each Carrots shredded
1/2 cup Red onion chopped
1/3 cup Mustard brown and course-grain
1/4 cup Lemon juice
1/4 cup Vegetable oil can use any oil for salads
1/4 cup Honey
2 cloves Garlic minced
3 tablespoon Nuts chopped

Instructions
In a very large bowl combine cabbage, pea pods, carrots,and red onion; toss gently to combine. For dressing, use a screw-top glass jar and combine: mustard, lemon juice, oil, honey, and garlic. Cover and shake well.
Pour dressing over cabbage mixture; toss gently to coat. Cover and chill for 2 to 8 hours. Before serving, stir cabbage mixture. Sprinkle with nuts.

Salad- Arugula salad with Ginger Thyme Vinaigrette

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 teaspoon Olive oil extra virgin
1 pound Mushroom sliced
1/2 pound Snap peas sugar
1 bunch Arugula cleaned and trimmed
1/2 pound Yellow squash sliced
1/2 pound Red bell pepper julienned/ sliced thinly
1/4 cup Sherry cooking wine
1/3 cubic liters Olive oil extra virgin
3 tablespoon Apple cider vinegar
1 1/2 tablespoon Ginger fresh and minced
1/2 teaspoon Thyme
1/4 teaspoon Garlic minced
1/4 teaspoon Tamari soy sauce

Instructions
Place dressing ingredients in blender. Puree for 1 minute, set aside. Place 1 tsp. olive oil in large skillet over high heat. Add mushrooms and saute until golden brown, about 1 min. While mushroom are cooking, heat water in a saucepan to steam sugar snap peas. When water boils, place peas in steamer basket. Cover, steam 2- 3 min until peas are bright green. Chill peas quickly in ice water. Drain well.
Place arugula, squash, red bell pepper, and peas in a large bowl, toss with dressing. Divide salad onto 4-plate. When mushrooms are golden, deglaze pan by adding the sherry, cook until all liquid evaporate. Place mushrooms on top of salad. serve.

Salmon - Alaska Salmon Bake with Walnut Crunch

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 lbs Salmon fillets
2 tablespoon Dijon mustard
2 tablespoon Olive oil
3 teaspoon Honey
1/4 cup Walnuts chopped
2 teaspoon Parsley chopped
Salt to taste
Black pepper to taste
1 Lemon wedges

Instructions
Directions:
Mix together mustard, olive oil,and honey. Set aside, salt and pepper each filet.Cut your salmon into 1/2 lbs. portions. Place in a slightly greased glass baking dish, skin side down. Brush salmon with mixture. Pat top of each fillet with bread crumbs mix. Bake at 450* for 10 min. for each inch of thickness or until salmon begins to flake.

Salmon - Pine Nut and Garlic Baked Salmon

Sun, 04 Oct 2015 00:00:00 +0000

6 6- oz. skinless salmon fillets
1 cup toasted pine nuts (pignolias)
4 cloves garlic
½ cup olive oil
Salt
Pepper

Preheat oven to 400F. In a small blender, puree the nuts, garlic and olive oil into a paste. Add salt and pepper, and coat each fillet gently with mixture. In a foil-lined baking pan, bake 6-8 minutes or until fish flakes easily when fork tested.
Makes 6 servings.

Salmon - Pistachio Baked Salmon

Sun, 04 Oct 2015 00:00:00 +0000

6 6-oz skinless salmon fillets
1 cup salted dry roasted pistachio nuts, chopped
¼ cup maple syrup
3 Tbsp lemon juice
1 tsp. dried dill
1 tsp coarsely ground black pepper

Preheat oven to 400F. In a small bowl, combine pistachio nuts, maple syrup, lemon juice, dill and pepper and set aside.
Place salmon fillets in a greased, foil-lined baking pan. Measure thickness of fish. Spoon pistachio mixture evenly on each fillet. Gently press in place to form a crust. Bake for 6-8 minute for each ½ inch thickness of fish or until fish flakes easily when fork tested. Makes 6 servings.

Salmon - Spicy Grilled Salmon Steaks

Sun, 04 Oct 2015 00:00:00 +0000

Salmon-Spicy Grilled Salmon Steaks

Yields: 2 Servings

Ingredients
1 1/2 teaspoon Pepper
1/2 teaspoon Paprika
1/4 teaspoon Cayenne
1 teaspoon Garlic minced
1 teaspoon Onion minced
1/2 teaspoon Thyme ground
1/4 teaspoon Salt
1 tablespoon Olive oil
1/2 pound Salmon fillets steaks
1 tablespoon Olive oil or Butter unsalted

Instructions
Salmon steaks should be about 1 inch thick. Stir in a bowl, all ground dry spices and herbs along with the garlic, onion and oil. Make it all into a thick paste. Pat the paste on both sides of the steaks. Heat oil on a grill pan over moderately medium high heat. Saute salmon for 3 to 4 minutes on each side, or until it is cooked through. While the salmon is cooking in a small skillet, cook the butter over moderate heat, swirling the skillet, until it is dark brown, but do not let it burn. Transfer the salmon to heated plates and pour the oil or butter over it.

Salmon - Wild Rice, Mushroom in Papillote

Sun, 04 Oct 2015 00:00:00 +0000

Salmon- Wild Rice, Mushroom in Papillote

Yields: 4 Servings

Ingredients
2 tablespoon Olive oil or butter
4 each Scallion white part only, minced
1 clove Garlic minced
1/2 pound Mushrooms button type, cut in thick slices
1/2 pound Mushrooms oysters, cut lengthwise
1 teaspoon Savory herbs dried or fresh and minced
2 cups Wild Rice, cooked then cooled
Salt to taste
Pepper to taste
4 each Salmon fillets about 4 to 6 oz each filet

Instructions
Heat oven to 450 degrees.
Heat the olive oil or melt the butter in a skillet over medium heat. Add the scallions and garlic and cook until fragrant. add the mushrooms plus savory herbs and then cook while stirring the pan. Cook until the mushrooms have rendered a lot of liquid. Turn the heat to high and cook until the liquid is nearly evaporated. Season the mushrooms to taste and set aside to cool. Spread 1/2 cup of the rice on one side of a sheet of parchment paper. Lay a portion of fish over the rice and top with a quarter of the mushrooms. Repeat with the remaining portions. Seal the packages and bake on sheet pan until puffy and browned for 8 min. Serve inside contents on dinner plate.

Salmon - with Citrus-Balsamic Vinaigrette

Sun, 04 Oct 2015 00:00:00 +0000

Salmon-with Citrus-Balsamic Vinaigrette

Yields: 4 Servings

Ingredients
2 tablespoon Balsamic Vinegar
1 teaspoon Dijon mustard grainy
1 tablespoon Olive oil
1 teaspoon Shallots finely minced
1 each Garlic clove minced
2 teaspoon Parsley finely chopped
2 teaspoon Basil finely chopped
2 teaspoon Mint finely chopped
1/8 teaspoon Salt
Black pepper to taste
1 1/4 lbs Salmon fillets

Instructions
Place the orange juice, vinegar, mustard, oil, shallot, garlic, herbs, salt, pepper in a jar. Close the lid and shake well to blend. Place the salmon in a foil lined pan and spoon a little of the vinaigrette over the fish. Bake in a preheated 450 degree oven 12 min per inch of thickness or until cooked thorough. Spoon the remaining vinaigrette over each serving of fish.

Sauce - Pesto

Sun, 04 Oct 2015 00:00:00 +0000

INGREDIENTS

1 1/2 cup packed fresh basil or Spinach
6 Tbsp nuts or seeds
3 cloves garlic
2 tsp lemon juice (fresh squeezed)
3/4 tsp sea salt or vegetable salt
6 Tbsp extra virgin olive oil

INSTRUCTIONS

1. Lightly toast the nuts in a skillet over medium heat for 5 minutes or toast in oven.
2. Place all ingredients except for oil in a small food processor.
3. Slowly incorporate the oil while the machine is running, until a smooth paste has formed. Continue blending for 15 seconds to thin the sauce out.
4. Alternatively, crush all of the ingredients in a mortar and pestle and blend until smooth.

Sauce- Cranberry

Sun, 04 Oct 2015 00:00:00 +0000

Sauce- Cranberry

12 ounce organic fresh cranberries (1 bag), well washed
1/2 cup maple syrup
1 cup apple juice

Instructions
Combine cranberries, maple syrup, juice in a heavy saucepan. Bring to a boil, lower heat to medium and cook for about 10 minutes, or until cranberries pop open. Carefully skim off any foam that forms on the surface. Mash cranberries
Cook until it begins to gel.

Allow to cool and use over turkey.

Sauce- Light Margherita Sauce for any Pasta or Rice

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1/3 cup Olive oil
2 cloves Garlic sliced
3 tablespoon Parsley chopped
3 tablespoon Onion chopped
1 can Tomato whole
1 leaf Bay leaf
Salt dash
Black pepper dash
12 Basil leaves

Instructions
Large saucepan, heat oil over medium heat. Add garlic and saute for 2 min. add parsley and onion. Slowly add the tomatoes. Stir to break up the tomatoes. add the bay leaf, salt, and pepper. Bring to a boil. Cover and simmer the sauce to blend flavors. ad chopped basil leaves. Serve sauce over cooked Pasta or Rice.

Sauce- Satay Sauce

Sun, 04 Oct 2015 00:00:00 +0000

Sauce- Satay Sauce

to use for chicken, fish, or vegetables
Yields: 4 Servings

Ingredients
1/2 teaspoon Yellow curry powder
8 ounces Nut butter
7 ounces Coconut milk
1 tablespoon Palm Kernel oil, olive oil

Instructions
Mix all the ingredients together and use as a marinate to baste while cooking and pour over meal after cooking.

Sauce- Spinach in Garlic Sauce

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
3 ounces Chicken broth canned
1 1/2 tablespoon Soy sauce
1 tablespoon Wine sherry medium dry
1 tablespoon Vinegar rice wine
1 tablespoon Cornstarch
1 teaspoon Sugar
2 tablespoon Vegetable oil
1 1/2 tablespoon Garlic minced cloves
1 tablespoon Ginger root, minced

Instructions
Discard coarse stems from spinach, wash the leaves and spin dry. in a glass measure stir together the broth, soy sauce, sherry, vinegar, cornstarch, and sugar until the cornstarch is dissolved. In a wok or large deep heavy skillet heat the oil over high heat until its hot but not smoking. In it stir- fry the garlic and ginger root for 30 seconds, or until the garlic is golden, and add the spinach in batches. Stir fry until each batch is wilted slightly before adding each new one. Stir in the cornstarch mixture, add it to the wok, and stir the mixture for 1-2 minutes, or until the spinach is wilted evenly and the sauce is thickened. If desired serve the spinach over rice.

Sauce- Tomato

Sun, 04 Oct 2015 00:00:00 +0000

Sauce- Tomato

8 cup Tomato, simmer
1/2 cup Olive oil
4 clove Garlic
3 tablespoon Oregano
1 tablespoon Basil
2 1/2 each Bay leaf
1 teaspoon Paprika
1 tablespoon Salt
1 Onion chopped

Add ingredients together in a saucepan. Simmer until onions are soft and flavors blended.

Sauce-Fresh Basil Pesto

Sun, 04 Oct 2015 00:00:00 +0000

Sauce-Fresh Basil Pesto

Yields: 1 cup

Ingredients
2 cups Fresh basil packed
1/2 cup Soy/Rice Parmesan
1/2 cup Extra virgin olive oil
1/3 cup Pine nuts or walnuts
3 medium Clove, garlic minced
Salt and pepper to taste

Instructions
Combine the basil in with the pine nuts, pulse a few times in the processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil.) Add the garlic, pulse a few times more.
Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.

Sauce-Herb Garlic Cream

Sun, 04 Oct 2015 00:00:00 +0000

Sauce-Herb Garlic Cream

Yields: 16 Servings

Ingredients
2 tablespoon Palm Kernel or Olive Oil
2 tablespoon Spelt Flour
1/4 teaspoon Salt
1/8 teaspoon Pepper
1 cup Soy/Almond/Coconut Milk
1 clove Garlic minced

Instructions
In a small saucepan begin by heating the oil and cook the garlic for a 1 minute to get flavors into oil. Do not over brown garlic. Stir in the flour, salt and pepper. Add milk all at once. Cook and stir over medium heat until thickened and bubbly. Stir in basil and tarragon. Cook and stir 1 to 2 minutes more.

Shepherd’s Pie

Sun, 04 Oct 2015 00:00:00 +0000

Shepherd’s Pie

2 lbs ground beef or lamb
1 medium onion, chopped
2 cloves garlic, minced
Salt and pepper to taste
¾ -1lb green beans, bite sized
1 head cauliflower, steamed and pureed with ¼ cup olive oil

Brown meat, with onion and garlic. Drain and transfer to casserole dish. Layer green beans over meat and smooth pureed cauliflower on top. Cover with foil and bake 350F for 30 minutes. Remove foil and bake for an additional 15-20 minutes until top is lightly browned.

Shirataki Noodles with Alfredo Sauce - Ketogenic Friendly

Sun, 04 Oct 2015 00:00:00 +0000

Shirataki Noodles with Alfredo Sauce - Ketogenic Friendly

Ingredients:
1/2 serving (3-4 ounces) shiratake noodles
1/4 cup creme fraiche
1 Tablespoon organic extra virgin olive oil
1 teaspoon organic pure lemon juice
1 dash sea salt

Directions
Rinse Noodles in warm water. Can pan fry with oil to make them crispy and add more fat.
Mix Creme fraiche, olive oil, lemon juice and salt
Pour sauce over noodles.

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 326Calories 350

% Daily Values*
Total Fat 36.25g 56%
Saturated Fat 16g 80%
Polyunsaturated Fat 1.5g
Monounsaturated Fat 10g
Cholesterol 50mg 17%
Sodium 172mg 7%
Potassium 5mg
Total Carbohydrate 3.5g 1%
Dietary Fiber 1g 4%
Sugars 2g
Protein 0.5g

Vitamin A 20% Vitamin C 1%
Calcium 9% Iron 1%

Snapper - Piquant Snapper or Rockfish

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 tablespoon Olive oil
1 each Onion sliced
1 each Red bell pepper julienned, sliced
1 each Garlic chopped
2 each Tomato seeded, peeled, and chopped
1 1/2 lbs Snapper or Pacific rockfish filet
1 each Lemon juice from lemon
Salt to taste
1/4 cup Green olives sliced
1 tablespoon Capers
4 each Jalapeno peppers

Instructions
Heat the oven to 450 degrees. Heat the oil in a skillet and saute the onion,pepper, garlic, and tomatoes just until softened but not browned. (If using canned tomatoes, add them to the sauce after the onion and pepper are soft). Simmer the sauce until most of the liquid is evaporated. Set aside and cool. As the sauce cools, divide the fillet into four equal portions. Sprinkle with lemon or lime juice, and salt. Put each portion on a sheet of parchement and top with a generous portion of the sauce. Add the olives, capers, and one chile to each portion. Seal the package and bake on a sheet pan oven until puffy and browned, about 8 min

Snow Peas with Pine Nuts and Mint

Sun, 04 Oct 2015 00:00:00 +0000

2 tbsp safflower oil
½ pound snow peas, rinsed, dried, tips of the ends cut off, strings removed
¼ cup pine nuts or other nuts/seeds
1 clove garlic, minced
¼ teaspoon dark sesame oil
10 large mint leaves, chopped

Heat olive oil in a large skillet on medium heat. Add the snow peas, garlic, and pine nuts. Stir to coat with the oil. Cook for 1-2 minutes, stirring. You do not want to overcook the snow peas or they will get limp. They should still be a little bit crunchy. Remove from heat. Stir in the sesame oil and chopped mint leaves.
Serve immediately.

Soda - Cream

Sun, 04 Oct 2015 00:00:00 +0000

4 cups Water - Plain or bubbly
4 teaspoon Vanilla extract
4 teaspoon Agave syrup
4 teaspoon Maple Syrup

Soda - Orange-Vanilla Cream

Sun, 04 Oct 2015 00:00:00 +0000

4 cups Water - plain or bubbly
4 teaspoon Orange extract
4 teaspoon Vanilla extract
2 teaspoon Agave syrup
2 teaspoon Maple Syrup

Soup - Apple Cider Butternut Squash Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients

1 each Butternut squash large, peeled, seeded, cubed to equal 6 cups
2 cups coconut milk
2 cups Apple cider
2 each Apples peeled, cored, cubed
1 each carrot peled, chopped
1 teaspoon cinnamon
1 teaspoon Nutmeg

Instructions
Throw all of the above ingredients in a slow cooker and leave on low setting for about 6 hours. Then blend. Of course, I used my Vitamix (all of the soup fit in the container in one round, blend on high for about 1 minute, until completely smooth). If you do not have a Vitamix, then yes, you may want to wait for the veggies and apples to cool before you throw it in a regular blender; or there's always the option to use an immersion blender if you have one of those.

An advantage of using a Vitamix, though, is that I did not peel my apples. Not a big deal but one less step in preparation and I get just a few more nutrients out of the skins. I don't recommend this if you're not going to use a high speed blender like Vitamix, as it may throw off the texture of the soup if the apples are not completely pureed.

Cuisine :
Main Ingredient : Squash

Soup - Apple Ginger Butternut Squash

Sun, 04 Oct 2015 00:00:00 +0000

1 tablespoon extra-virgin olive oil
1 small onion or leek, thinly sliced
2 pounds butternut squash, peeled, seeded, and cut into 1-inch pieces
3 cups organic vegetable broth
1/2 cup unsweetened apple cider
1 teaspoon fresh ginger,
Salt and freshly ground black pepper

Instructions:
Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion or leek and cook until softened and lightly browned.
Add squash, cover, and cook 10 minutes more, stirring occasionally.
Add broth and simmer until softened, which should take about 15 to 20 minutes.
Add apple cider and ginger and purée until smooth with an immersion blender.
Serve hot.
Makes 6 (1 1/2-cups) servings.

Soup - Asparagus and Spinach with Wild Rice and Mushrooms

Sun, 04 Oct 2015 00:00:00 +0000

Soup - Asparagus and Spinach with Wild Rice and Mushrooms

Ingredients:
1/2 cup uncooked wild rice, rinsed
10 to 12 ounces asparagus
4 to 6 ounces fresh wild mushrooms, such as shiitake or maitake
1 large carrot, peeled and coarsely grated
1 medium yellow summer squash, diced
4 to 5 scallions, white and green parts, sliced
4 cups vegetable stock
5 to 6 ounces fresh greens, washed, stemmed, and chopped
Salt and freshly ground pepper to taste

Directions:
Bring 1 1/4 cups water to a boil in a small saucepan. Add the wild rice, then cover and simmer gently until the water is absorbed, about 35 minutes.

Trim the asparagus of its woody ends and peel the bottom halves of the stalks with a vegetable peeler. Cut into 1-inch pieces.

Combine the asparagus with the remaining ingredients, except the greens in a pot. There should be enough liquid to just cover the vegetables; add water as needed to keep the vegetables covered. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for about 15 minutes, or until the vegetables are just tender. Remove from the heat.

When the wild rice is done, stir it into the soup, followed by the greens. Cover and cook until the greens have wilted, then season with salt and pepper.

If time allows, let the soup stand for an hour or two before serving to develop flavor. Heat through as needed.

Soup - Asparagus Soup

Sun, 04 Oct 2015 00:00:00 +0000

Soup - Asparagus Soup

Yields: 4 Servings

Ingredients
2 cups Onion chopped
1 teaspoon Garlic minced
1/4 cup Olive Oil
2 can (12 oz) Chicken broth
1 3/4 lbs Asparagus spears, fresh
1/2 cup Parsley fresh
2 tablespoons Basil fresh
2 teaspoons Tarragon fresh
1/8 teaspoon Cayenne

Instructions
Trim asparagus and cut into 1/2-inch pieces, reserving tips. Finely chop basil and mint. In a large saucepan cook the onions and garlic in Olive oil over moderate heat, stirring occasionally, until the onions are softened, add the broth, asparagus pieces, parsley, basil, tarragon, cayenne, and salt and pepper to taste, and simmer the mixture, covered, for one hour.
In a blender puree the soup in batches until it's smooth, transferring it as it is pureed to another large saucepan.
In another saucepan of boiling water cook the reserved asparagus tips for two minutes, or until they are tender, transfer them with a slotted spoon to a bowl of ice and cold water to stop the cooking, and drain them.
To the soup add the asparagus tips and salt and pepper to taste and heat the soup over moderate heat until it is hot. Makes about 5 cups.

Soup - Borscht

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients
1 Onion chopped
1 stalk Celery chopped
1/4 medium Green cabbage finely chopped/shredded
2 Carrots chopped
3 large Beets grated
1/2 cup Butternut squash cooked and mashed
5 cups Stock
1 teaspoon Salt
1/2 teaspoon Dill
Oregano dash
Cayenne
1 teaspoon Lemon juice
2 Bay leaves

Instructions
Saute onion, garlic, and celery in 1 tablespoon olive oil.
Add remainder of ingredients, simmer 15 minutes.
Serve.

Soup - Butternut Squash & Apple Cider Soup

Sun, 04 Oct 2015 00:00:00 +0000

Soup - Butternut Squash & Apple Cider Soup

Yields: 6 Servings

Ingredients
Olive oil
1 tablespoon Butter
2 big Shallot sliced
1/2 cup Apple cider
1 Butternut squash peeled, seeded, cut into 1-inch pieces
2 cups Water
1 cup White wine or chicken/vegetable broth
2 teaspoon Fresh ginger minced
Salt
Pepper
Pinch nutmeg
Pinch cinnamon

Instructions
In a large pot, heat oil and butter together, then add shallots and throw on a pinch of salt.
Let them cook for a couple of minutes, then add apple cider and let it all reduce and pretend-caramelize for about 5 minutes.
Add squash, water, wine, and ginger.
Add salt, pepper, nutmeg, and cinnamon.
Bring to a boil, then simmer for at least 10 minutes, until squash is soft.
Puree in a blender or with an immersion blender, sprinkle some pepper on top and serve.

Soup - Butternut Squash Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 pound Butternut squash
1 medium Garlic clove minced
1 cup Onion chopped
1 stalk Celery diced
1 teaspoon Nutmeg
1 teaspoon Ginger ground
1 cup Soy Milk
1 teaspoon Cayenne
2 cups Water
1/4 teaspoon Pepper

Instructions
Pierce squash with a fork on top and bottom and place on a microwave safe plate. Microwave on high (10%) 6 min. Turn squash over and rotate plate. microwave on high until entire squash has turned darker beige and is slightly blistered all over, 6 to 8 min.
Meanwhile combine olive oil, garlic, onion, and celery in a 3-quart microwave safe casserole. Cover tightly with a lid or plastic wrap, turned back slightly on one side. Microwave on high until vegetables are tender, 3 to 5 min. Cut squash in half and remove seeds and connective fiber with spoon. (Remove seeds from fiber and set aside for toasting, if desired. Pour broth into 4-cup glass measure and microwave on high 5 min. Spoon flesh from squash into food food processor bowl and add cooked vegetables. Process into a smooth puree. Add evaporated milk, brown sugar, nutmeg, ginger, cayenne, and black pepper. Process quickly to blend. Return mixture to a casserole and stir in warmed chicken broth and cooked thinly sliced chicken. Cover again an microwave on high until heated through, 8 to 10 min. Let stand, covered 3 to 5 min.

Soup - Butternut Squash with Roasted Garlic

Sun, 04 Oct 2015 00:00:00 +0000

Start by preheating the oven to 425 degrees.
Place 4 heads of garlic in a baking dish. Bake until soft, approximately 30 minutes. Let the garlic cool, and then squeeze out the pulp.

Soup ingredients
1 large butternut squash, halved and seeded
Sea salt and freshly ground black pepper
4 sprigs of fresh thyme
4 large cloves of roasted garlic from first step
1 cup warm vegetable stock,

Preheat the oven to 425 degrees. Line a baking sheet with parchment paper.
Season the squash with salt and pepper and tuck 2 sprigs of thyme into each cavity. Place, cut side down, on the baking sheet and roast until fork-tender, about 40 minutes.

When the squash is cool enough to handle, discard the thyme; peel the squash and coarsely chop. Combine the squash, garlic, and 1/2 cup of the stock in a food processor and puree until smooth. Add the remaining stock gradually until the mixture forms a very loose puree. Season the soup with salt and pepper to taste

Soup - Cabbage & Tomato Soup

Sun, 04 Oct 2015 00:00:00 +0000

Soup - Cabbage & Tomato Soup

Yields: 8 Servings

Ingredients
1 1/2 cups Onion chopped
1 Garlic chopped
1 each Tomato raw and diced
1 cup Water
2 tablespoon Lemon juice
4 cups Cabbage raw and chopped
3 tablespoon Safflower oil
2 teaspoon Caraway seed

Instructions
Chop the cabbage and peel, seed, and dice the tomatoes (you should have about 4 cups tomatoes). In a kettle cook the onion, garlic, and cabbage in the oil over moderately low heat, stirring, until the onion is softened, add the flour, and cook the mixture, stirring for 3 minutes. Add the tomatoes, water, lemon juice, caraway seeds, salt and pepper to taste. Bring mixture to a boil, and simmer the soup covered, adding more water if it becomes too thick, for 1 hour, or until the cabbage is tender.

Soup - Cashew Chicken Soup With Kale

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients

1 can (12 oz) Tomatoes fire roasted tomatoes and diced
2 each Squash chayote cut into chunks
1 bunch Kale stemmed and torn into pieces
1/2 cup cashew butter creamy and it can be combined with peanut butter
Salt to taste
Pepper to taste
cashews or peanuts crushed as garnish
5 cups chicken stock
2 tablespoon coconut oil
3 each Shallots sliced
1 tablespoon Ginger fresh or 1 teaspoon if dried
1 tablespoon Garlic minced (above 3 to 4 cloves)
8 ounces chicken breast sliced or cubed
1/4 teaspoon cayenne pepper

Instructions

Heat the oil over medium-high until quite hot. Add the shallots and cook until browned and crisp.
Turn down the heat to medium and add the ginger, garlic, and cayenne. Cook for about a minute. Add the chicken and cook until starting to color.
Add 4 cups of broth, bring to a boil, then reduce to a simmer. Add the tomatoes, chayote, and kale, and simmer, stirring occasionally, until vegetables are tender and chicken is cooked through. Add more broth if desired.
Mix some of the broth with the cashew or peanut butter, then stir it into the soup. Add salt and pepper to taste.
Serve, garnished with crushed peanuts or cashews.

Cuisine :
Main Ingredient : Chicken

Soup - Chicken And Asparagus Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 2 Servings

Ingredients

1 bunch Asparagus
4 each Scallions
1 box chicken stock
6 slices Ginger root fresh
1 tablespoon Soy sauce aminos can be substituted
1 lbs chicken breasts
3 cups Baby spinach leaves
1 each Lemon cut into wedges

Instructions

Instructions
Remove top of asparagus and cut in ½ lengthwise, cut remaining stalks in rounds
slice green tops of scallions diagonally, slice the white part into rounds
place stock, ginger, and white part of onion in a saucepan
bring to a boil, reduce heat and simmer 5 minutes
cut chicken into thin strips
add asparagus and chicken, simmer 2 minutes
stir in spinach and simmer 2 minutes
use tongs to divide ingredients between bowls
top with spring onions and garnish with lemon wedge

Cuisine :
Main Ingredient : Chicken

Soup - Coconut Chicken

Sun, 04 Oct 2015 00:00:00 +0000

1 quart chicken or vegetable stock
1 ½ cup organic coconut milk
¼ tsp dried chili flakes
1 teaspoon (or to taste) fresh ground ginger
Juice of one lemon
Sea salt
Several green onions, very finely chopped
1 tbsp finely chopped cilantro

Bring the stock to a boil and skim any foam that rises to the top and add One cup of coconut milk, lemon juice, chili flakes, and ginger. Simmer for about 15 minutes, then add the last 1/2 cup and stir in. Season to taste with salt.

Soup - Cold Cream of Cucumber

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients:
2 diced cucumbers
1 cup soy milk
½ cup water
1 tbsp lemon juice
3 tsp white miso
½ tbp dried dill (or ¾ tsp fresh)
2 tbsp chopped parsley
½ tsp minced garlic
1/8 tsp pepper

Directions:
Peel cucumbers and hollow out seeds, then dice. Blend all ingredients in a food processor until smooth. Garnish with a sprig of dill. Serve cold.

Soup - Cold Pepper Soup

Sun, 04 Oct 2015 00:00:00 +0000

Soup- Cold Pepper Soup

Yields: 6 Servings

Ingredients
3 tablespoon Extra virgin olive oil
3 tablespoon Butter or Palm Kernel oil
1 each Red bell pepper
1 each Onion minced
1 each Celery chopped
48 ounces Chicken broth canned
1/8 teaspoon Cayenne
3 tablespoon Lemon juice
1/3 cup Parsley fresh

Instructions
Chop the celery and the pepper. Heat the oil and butter in a saucepan over low heat. Add the peppers, onion, celery, and cook, stirring occassionally, until the onion is soft but not browned. Add the broth and season with salt and cayenne to taste. Bring to a boil, cover, reduce the heat and simmer for 20 minutes. Strain the broth into a bowl. Place the vegetables in a food processor or blender with a little of the broth and puree. Return to the remaining broth. Adjust the seasonings. Chill until ready to serve, then stir in the lemon juice and garnish with the parsley.

Soup - Creamy Asparagus

Sun, 04 Oct 2015 00:00:00 +0000

Creamy Asparagus Soup

Ingredients
2 tablespoons extra virgin olive oil
1 medium onion, chopped
2 cloves garlic, chopped
1 large carrot, peeled and chopped
1 stalk celery, chopped
8 oz. asparagus, chopped
2 teaspoons freshly chopped dill
½ teaspoon freshly chopped tarragon
1 tablespoon freshly chopped parsley
1 teaspoon salt
3 cups vegetable broth
1 cup coconut/almond/soy milk - you can use canned coconut milk for a creamier texture.

Instructions
1. Heat the oil in a 2-quart sauce pot over medium-high heat for 1 minute or until hot.
2. Saute the onions for 3 minutes or until limp.
3. Add the garlic, carrots, asparagus and saute for 5 minutes.
4. Add the remaining ingredients and stir well to combine.
5. Bring the soup to a boil over medium-high heat. Lower the heat to medium and simmer for 30 minutes.
6. Using an immersion blender, puree the soup until smooth.

Soup - Creamy Chicken and sweet potato soup

Sun, 04 Oct 2015 00:00:00 +0000

Soup-Creamy Chicken and sweet potato soup

Yields: 4 Servings

Ingredients
5 cups Chicken stock
2 large Sweet potato cut in cubes
1 large Red onion chopped
2 cloves Garlic quartered
4 sprig Thyme fresh
1/2 teaspoon Oregano
Black pepper ground
2 each Chicken filets
1 parsley bunch, chopped
1 cup Soy milk

Instructions
Bring the chicken stock to the boil in a large saucepan over high heat. Add the sweet potato, onion, garlic, thyme, and oregano. Season with pepper and bring to the boil. Cook, covered, for 10 minutes or until the sweet potato is tender. Remove from heat. Set aside for 5 minutes to cool. While soup is cooking, cut chicken into 1 cm pieces. Coarsely chop parsley to make 1/4 cup, loosely packed. Set aside. Place one-quarter of soup in the jug of a blender and blend it until smooth. Transfer to a clean saucepan. Repeat with remaining soup in three more batches. Bring soup to a boil over medium heat. Add chicken and parsley and cook for 3 minutes or until chicken is cooked. Remove from heat. Stir in soy milk and season with pepper.

Soup - Creamy Vegetable Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 cup Onion chopped
2 cloves Garlic minced
2 large Leeks chopped
3 each Celery chopped
2 cups Green cabbage shredded
1/2 lbs Asparagus ct small
1 package Soft tofu
4 cup Vegetable broth
2 tablespoon parsley fresh chopped
2 teaspoon Dill dried
2 teaspoon Basil dried
2 teaspoon Oregano dried
Salt to taste
Pepper ground to taste

Instructions
in a skillet, steam fry the onions and garlic for a few min. Add the cabbage, celery, and asparagus. trasfer to a pot, add the leeks and vegetable broth. Stir in the parsley, dill, basil, oregano, salt , and pepper. Simmer just to brighten the color of the veggies. Let cool for a bit and puree in a blender or food processor pouring 2 cups at a time. add some soft tofu and then return back to big pot to heat soup. Do not exceed temp over 118 degrees F and serve.

Soup - Crock Pot Paleo Chicken & Kale Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 8 Servings

Ingredients

2 lbs chicken thighs, skin removed, bone-in
1/2 tablespoon Salt coarse sea salt
1/4 teaspoon Pepper
2 sprigs Thyme fresh
2 cloves Garlic minced
5 cups Water or chicken broth
2 tablespoon chicken base if using water instead of chicken broth
1 lbs carrots peeled, sliced, and cut into 1/4 " slices
1 each Onion yellow, diced
1/2 bunch Kale stems removed, chopped into bite sized pieces
1/2 tablespoon Thyme fresh, chopped
Salt to taste
Pepper to taste

Instructions
Instructions
Place the chicken thighs in the base of a crock pot. Sprinkle the salt and pepper over the chicken.
Place the thyme sprigs and minced garlic on top of the chicken.
Pour the water(or chicken broth) into the crock pot. Add the chicken base, if using.
Cook the chicken on high for 4 hours.
After 4 hours the chicken should be "fall off the bone" tender. Remove the chicken from the crock pot and place in a bowl. Remove the thyme sprigs and discard.
At this point, if you desire, you can strain the broth in the crock pot through a fine mesh sieve(if you want a broth free from any debris left from the chicken). Add the broth back to the crock pot after straining.
Turn heat back to high.
Separate the chicken from the bones. Lightly shred the chicken. Discard any cartilage. Add the bones back to the soup and cover and refrigerate the chicken.
Add the carrots, onions, and chopped thyme to the broth and cook on high for 2 hours.
In the last ½ hour of cooking, add the kale to the soup.
After 2 hours the carrots should be soft and tender, along with the kale.
Remove the bones from the soup and discard.
Check the seasonings and add more salt or pepper as necessary.
Add the chicken to the soup and allow to reheat for about 10 minutes. Do not stir too much or the chicken will become over-shredded.
Serve.

Cuisine :
Main Ingredient : Chicken

Soup - Crockpot Chicken and Vegetable Bean

Sun, 04 Oct 2015 00:00:00 +0000

1 cup dry great northern beans
6 cups water
1 cup chopped onion
1 medium fennel bulb, trimmed and cut into 1/2-inch pieces
2 medium carrots, chopped
2 cloves garlic, minced
2 tablespoons snipped fresh parsley
1 teaspoon dried rosemary, crushed
1/4 teaspoon pepper
4 1/2 cups chicken broth
2 1/2 cups shredded or chopped cooked chicken
1 14 1/2 ounce can diced tomatoes, undrained

Rinse beans; drain. In a large saucepan, combine beans and the 6 cups water. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans. Meanwhile, in a 3-1/2-, 4-, or 5-quart crockery cooker, combine onion, fennel, carrots, garlic, parsley, rosemary, and pepper. Place beans atop vegetables. Pour chicken broth over all. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If using low-heat setting, turn to high-heat setting. Stir in chicken and tomatoes. Cover and cook for 30 minutes longer or until heated through on high-heat setting.
Makes 4 to 6 servings.

Soup - French Onion Soup

Sun, 04 Oct 2015 00:00:00 +0000

Soup-French Onion Soup

Yields: 6 Servings

Ingredients
3 medium Onion cut into half moons
4 tablespoon Butter or Palm Kernel Oil, Olive oil
2 tablespoon Thyme fresh
1 teaspoon Black pepper
1 teaspoon Garlic salt
6 cups Beef broth depending on how thin you like your soup
1/2 cup Red wine
1/4 cup Worcestershire sauce

Instructions
In a large pot saute the onions with butter or alternative, thyme, pepper and garlic salt until caramelized. The best way to do this is to begin over moderate heat to low and stir every 5 minutes or so.
Once the onions are caramelized, de- glaze the pan with red wine. Be sure to scrape all the yummy bits off the bottom of the pot!
Next add in the Worcestershire sauce and beef broth.
Bring everything up to a boil then reduce heat to a simmer.
Allow to simmer partially covered for at least 30 minutes but longer is better.

Soup - Fresh Pea soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 tablespoon Olive oil
1 White onion chopped
1 pound Peas frozen
32 ounces Chicken stock
1 teaspoon Thyme
Fresh mint chopped
Salt
Pepper

Instructions
In a large soup pot, heat up olive oil, and saute chopped onion until well caramelized, about 10 min. Add peas and saute. Add the chix stock and dried thyme. Bring to a boil, then simmer until peas are tender. Cool slightly. Blend in a blender in batches (to avoid spilling over the top). Add chopped mint, adjust taste with salt and pepper if needed, and serve.

Soup - Garlic Soup

Sun, 04 Oct 2015 00:00:00 +0000

2 med onions chopped fine
16 cloves garlic
2 stalks celery, chopped
4 tbsp olive oil
1 ½ quart vegetable stock
2 sprigs fresh thyme, or 2 tbsp dried
1 bay leaf
1 tsp pepper
1 med butternut squash, peeled and chopped
Sea salt

Saute onions, garlic, and celery in olive oil until soft, Add stock and bring to a boil. Add squash and simmer for 10 minutes or until the squash is tender. Puree soup with a handheld blender. Thin if desired with water. Season to taste.

Soup - Gingered Squash Soup

Sun, 04 Oct 2015 00:00:00 +0000

2 ½ -3 lbs butternut squash
2 ½ cups water
2 vegetarian bouillon cubes
1 medium onion, chopped
1 garlic clove, minced
1 tbsp oil
2 tsp grated ginger root
1/8 tsp pepper

Cooked peeled and cubed squash with water and simmer until tender. Remove squash from water and set liquid aside.
Cook onion, ginger root and garlic in oil for 2 minutes. Add to squash as well as another cup of water and place in food processor and blend until smooth. Return squash mixture to water and add bouillon cubes plus an additional 2 cups of water. Optional: garnish soup with toasted pecans.

Soup - Green Leaf Soup

Sun, 04 Oct 2015 00:00:00 +0000

5 bunches leafy greens - Dandelion, Kale, Chard, Collard, Beet greens
And 2 large leeks
And/or 1 small onion chopped

Stir fry for 10 minutes or until soft with 2-3 cloves of garlic and 1 inch piece of ginger grated or finely chopped

Add 3 cups of water or vegetable stock

Add additional vegetables, i.e. summer squash, green beans, carrots

Bring to a boil and reduce heat to simmer until vegetables are soft (about 15 minutes)

Remove from stove and blend with a hand immersion blender

Season to taste

A spoonful of Miso or tamari makes a nice addition

Soup - Lentil Soup

Sun, 04 Oct 2015 00:00:00 +0000

Soup- Lentil Soup

Yields: 4 Servings

Ingredients
1 cup Lentil washed
1 small Onion diced
1 tablespoon Vegetable oil
1 clove Garlic minced
1 each Carrot sliced
1 ea Celery sliced
1 each Sweet Potato diced
1/2 teaspoon Salt
dash Pepper
5 cups Water
1 teaspoon Parsley dried, 1 T fresh

Instructions
Heat oil and add onion and garlic, cook until browned on the edges. Add all other ingredients, bring to a boil. Lower heat and simmer for 45 min.
Add a variable of 2 or 4 turkey hot dogs at last 15 min of cooking.

Soup - Lentil Soup 2

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 8 Servings

Ingredients
2 pieces Bay leaf
2 cups Lentil
2 tablespoon Miso, Barley
1 teaspoon Olive oil
1 medium Onion raw
8 cups Water
2 medium Carrot

Instructions
Combine all ingredients and simmer for 30 minutes or until lentils are tender. Garnish with chopped parsley and serve.

Soup - Minestrone

Sun, 04 Oct 2015 00:00:00 +0000

Soup- Minestrone

Yields: 8 Servings

Ingredients
1/4 cup Green Beans
1/8 head Cabbage cut about 1/8 of a head into thin slices or chopped
1 each Carrot raw, chopped
1 each Celery stalk,chopped
1/4 cup Chickpeas
2 cloves Garlic chopped
1/4 cup Kidney beans
1/2 cup Leeks chopped
1/4 cup Navy beans
1 each Onion raw, chopped
1/2 teaspoon Oregano
2 tablespoon Parsley chopped
1 each Sweet potato chopped
1/4 teaspoon Thyme ground
28 ounce Tomato canned and chopped tomatoes
8 cups Water
2 ounces wild rice, rice, or pasta uncooked

Instructions
Soak the navy beans, kidney beans, and chickpeas in 2 cups of water overnight, then drain. Chop all vegetables to bite size pieces. Combine all the ingredients in a large pot and simmer for one hour. Add pasta and continue simmering for 10 mins, or until pasta is cooked. Sprinkle pasrley over soup and serve.

Soup - Miso Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 2 Servings

Ingredients
2 each Carrot diced very finely
2 each Green onion diced finely
4 cups Water
4 tablespoon Water used to saute carrots and onions
4 tablespoon Miso

Instructions
Chop carrots and onions, and saute in water (4 tablespoons). Bring water to a boil and add the miso. Reduce heat immediately to a simmer, and add vegetable. Allow to simmer for 15 min. Be careful not to boil the miso, as this destroys the enzymes.

Soup - Miso Tofu Soup

Sun, 04 Oct 2015 00:00:00 +0000

4 cups ;water
2 Onions, green; minced
3 large Chard leaves; chopped
4 -8 ounces Tofu, firm or soft; cut into cubes
2 tablespoons Miso

Instructions
1. Heat water to a boil. Add vegetables and tofu. Cook 5 minutes.
2. Remove 1/4 cup water and dissolve the miso in it.
3. Add miso water to soup, lower heat and cook, stirring for 1 or 2 minutes longer.

Stir before serving, since good-quality misos tend to separate slightly.

Soup - Pumpkin Coconut Soup

Sun, 04 Oct 2015 00:00:00 +0000

This soup is wonderful for winter time because of the warming flavor of it.
Ingredients:
1 can of pumpkin

1 can of coconut milk

1 1/2 cups of vegetable stock

1/2 onion sliced (I used a red one, but either yellow or red onion works out fine)

1-2 teaspoons of Thai red curry paste depending on how much spice you like

a dash of lime juice

1-2 teaspoons of lemongrass

1 teaspoon of chopped garlic

2 teaspoons of ginger

7-8 sprigs of Cilantro

Safflower oil, or another neutral oil,

Directions:
Put oil in a pan and heat. When heated put the half of onion with the garlic, ginger, and lemongrass. Cook until the onions have softened, about 10 minutes. Stir in the curry paste, and stir until it is mostly mixed with the onion. Add the can of pumpkin, coconut, and the vegetable stock. Simmer until all of the pumpkin and coconut are liquid, and then blend the mixture with an immersion blender. Turn the heat up a bit and reduce the soup to the desired thickness. Add the dash of lime juice and chopped cilantro leaves. Salt to taste.

Soup - Pureed Sweet Potato Soup

Sun, 04 Oct 2015 00:00:00 +0000

Soup - Pureed Sweet Potato Soup

Yields: 10 Servings

Ingredients
5 medium Sweet potato
Salt
3 tablespoon Olive oil
1 large Yellow onion peeled and chopped
1 large Leek trimmed, cleaned, and chopped
2 medium Carrots peeled, trimmed, and chopped
1 rib Celery trimmed and chopped
2 Clove, garlic peeled and chopped
1 cup Dry white wine
10 cups Chicken stock
1 cup Coconut Milk
Freshly ground pepper

Instructions
Put sweet potatoes into a large pot and cover with cold water. Add 2 large pinches salt and bring to a boil over high heat. Reduce heat to medium and simmer until soft when pierced with the tip of a knife, 30-40 minutes. Drain and set aside until cool enough to handle. Peel and quarter sweet potatoes, then set aside.
Meanwhile, heat oil in a large heavy-bottomed pot over medium-high heat. Add onions, leeks, carrots, celery, and garlic and cook, stirring often with a wooden spoon, until vegetables begin to soften, about 5 minutes. Add wine, scraping and browned bits stuck to the bottom of the pot, and cook until alcohol has evaporated, about 2 minutes.
Add stock and reserved sweet potatoes to pot, increase heat to high, and bring to a boil. Reduce heat to medium and simmer until vegetables are very soft, about 30 minutes.
Working in batches, put vegetables and stock into a food processor or blender and puree until smooth, then return to pot. Stir in coconut milk, season to taste with salt and pepper, and bring to a simmer over medium heat.

Soup - Quick Veggie Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1/2 each Onion chopped
2 stalks Celery chopped
2 each Carrots chopped
2 cups Water
2 cups Tomato juice
1/2 teaspoon Salt
11 each Basil fresh leaves chopped
1 tablespoon Soy sauce
1 tablespoon Oil
1/4 teaspoon Pepper

Instructions
Using a food processor, combine veggies and 1 cup of water. Process to thick puree. Combine veggie puree + remaining water and tomato juice. In a pot and bring to a boil. Add the salt, pepper, basil, soy sauce, and simmer for 5 min. Remove from heat and stir in oil. Serve hot.

Soup - Quinoa Chard and Ginger

Sun, 04 Oct 2015 00:00:00 +0000

Soup- Quinoa Chard and Ginger

7 cups of water
¾ cups Quinoa
2 onions, diced
4-5 garlic cloves
Fresh ginger thinly sliced
¼ cup chopped parsley
1 Tbsp olive oil
1 Tbsp Sesame oil
Herbamare/vegetable salt to taste
1 bunch kale
1 zucchini
½ package shitake mushrooms
½ pound tofu chopped into small chunks

Add all ingredients to boiling water, lower heat and simmer 30-40 minutes. Add remaining ingredients (greens, zucchini, and mushrooms) and simmer an additional 15 minutes.
Can add Nori or any other seaweed to taste

Soup - Roasted Butternut Squash, Lime & Coconut Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients

8 cup Butternut squash diced
2 tablespoon Olive oil divided for parts in recipe
1 teaspoon cumin ground
1 teaspoon coriander ground
1 large Onion chopped
20 ounces Vegetable stock 600 ml
1/4 cup cilantro chopped
2 teaspoon Jalapeno peppers chopped and optional
10 ounces coconut milk
1 each Lime juice
Salt to taste
Pepper to taste
vegan Sour cream for garnsih
Roasted squash seeds for garnish

Instructions
Serves: 4-6
IInstructions
Preheat oven to 400F (200C). Toss squash with 1 tbsp olive oil. Spread squash onto cookie sheet and roast in the oven for 20 minutes until slightly browned. Remove from oven and set aside.
Meanwhile, in a large saucepan over medium-heat, add 1 tbsp olive oil, cumin and coriander and stir frequently for about 3 minutes.
Add onion and cook 5 minutes, until clear, then add broth.
Remove peel from squash if not already done, then add to pot along with half the cilantro and the jalapeño, if using.
Simmer gently for 20 minutes or until squash is soft. Stir in 1 cup of the coconut milk, as well as the lime juice.
Using an immersion blender, carefully puree until smooth. Season with salt & pepper. Garnish with coconut milk or vegan sour cream, and remaining cilantro.
Roasting pumpkin or squash seeds
Preheat oven to 325F (160C).
Before the pulp has dried on the seeds, rinse them under cool water and discard the pulp.
If desired, toss the seeds with a drizzle of oil and sprinkle of salt.
Spread the seeds out in a single layer on a baking sheet and roast in oven for 20 minutes, tossing them around at the 10-minute mark.

Cuisine :
Main Ingredient : Squash

Soup - Rosemary red Soup

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients
3 medium Carrot chopped
1 large Beet chopped, or chop 2 small ones
1 tablespoon Olive oil
1 large Onion diced
1 cup Red lentils dried
6 cups Water or veggie stock
2 each Bay leaf
1 fresh Rosemary 3 inch fresh sprig
1 tablespoon Oregano fresh
3 tablespoon Miso light or white kind

Instructions
Rub and scrub carrots and beets. Heat oil in a soup pot; add onion and saute until soft. Add carrots and beets while sauteing even more for a few minutes. Wash and drain the lentils. Add the lentils, water, bay leaves, rosemary, and oregano, to sauteed onion. Bring to a boil. Lower the heat and bring to a simmer 40 min. Remove bay leaves and stems of fresh herbs. Puree the soup in a blender and add the miso. Gently re heat before serving.

Soup - Squash Maple Nut

Sun, 04 Oct 2015 00:00:00 +0000

2 medium Acorn squash halved crosswise and seeded
¼ teaspoon sea salt
2 tablespoon Olive oil
2/3 cup chopped nuts – any nuts
2 tablespoon maple syrup plus more to drizzle
½ teaspoon fresh or 1/4 teaspoon dried thyme leaves

Heat oven to 375°F. Sprinkle inside of squash halves with salt and brush with Olive oil. Turn upside down on baking sheet and bake 30 minutes. Stir together nuts, maple syrup and thyme. Turn squash upright on baking sheet. Fill hollow of each squash with nut mixture.
Bake 10 minutes more.

Soup - Thai Pumpkin

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients

2 tablespoons Olive oil
1 onion, finely chopped
1 tablespoon Maple Syrup
2 cloves garlic crushed
2 cup pumpkin skinned and chopped into 1-inch chunks
1 cup water
1 2/3 cups canned coconut cream/milk
1/2 tablespoon Chili paste
1 tablespoon lemon grass finely chopped
freshly ground pepper
1/4 cup fresh cilantro
chopped cilantro leaves

Instructions
In a large pot, heat oil and gently cook onion with garlic over low heat until softened (8-10 minutes).
Add chopped pumpkin, water, coconut cream, chili, and lemongrass.
Season with freshly ground pepper if desired.
Simmer for about 25 minutes until tender.
Remove and puree until smooth.
Just before serving, adjust seasoning to taste.
Mix in chopped coriander.
Ladle soup into bowls and garnish with a fresh coriander leaf.

Soup - Turkey Curry

Sun, 04 Oct 2015 00:00:00 +0000

Instructions:

Sauté 5 cups assorted veggies for 5 minutes in 1 Tbl. Oil (green beans, Asperagus, arugula, peas, summer squash, bok choy, celery, carrots, broccoli, …..
Add 1” grated or chopped fresh ginger root and 2 cloves fresh garlic (also chopped)
Add 1 Tbl. Turkey bullion and 1 tsp green curry paste (or to taste)
Add 4 cups of water (enough to cover veggies)
Bring to a boil, reduce to simmer for 10 minutes.
Bring to a 2nd boil and add 1 lb. cubed turkey cutlet,
Reduce heat and add 1 can organic coconut milk.

Soup - Vegetable (without onions or garlic)

Sun, 04 Oct 2015 00:00:00 +0000

4 cups vegetable stock or water
4 tablespoons tomato paste
1 cup French beans, cut into one-inch lengths
1 cup finely chopped celery with leaves
2-3 medium zucchini, quartered lengthwise and thinly chopped
2 tablespoons parsley, finely chopped
½ teaspoon paprika
Sea salt and pepper

Bring stock or water and tomato paste to boil blend with a whisk and skim, Reduce heat, add beans, celery, and zucchini and simmer until they are just tender and still green, about 10 minutes. Stir in parsley and season to taste.

Soup - White Bean and Escarole

Sun, 04 Oct 2015 00:00:00 +0000

1 Tbs. Olive oil
2 cups chopped onion
1 bay leaf
2 stalks celery minced
2 medium carrots diced
2 tsp. Salt (or to taste)
6 cups water
3 to 4 cups cooked white beans (1.5 cups dried)
3 Tbs. (about 10 cloves) minced fresh garlic
1 -1/2 lbs. Escarole or other leafy green, minced
fresh black pepper to taste
toppings: freshly grated nutmeg

Instructions
Heat the oil in a soup pot or Dutch oven; add the onion, bay leaf, celery, carrots, and salt. Cook over low heat for about 10 minuets, then add water.
Cover, bring to a boil, lower the heat to a simmer, and cook quietly for a bout 20 minutes, or until the vegetables are very tender.
Add beans, garlic, and escarole in batches, waiting between additions for the greens to cook down. Add black pepper to taste.
Serve hot, topped with a grating of fresh nutmeg, a little parsley.

Soup Stock - Vegetable

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 2 Servings

Ingredients
5 lbs Bone marrow
1/4 cup Cabbage
6 medium Carrot
1 each Celery stalk cut into pieces
1 medium Onion
1/2 cup Parsley chopped
16 cups Water

Instructions
Combine all ingredients in a large pot and bring to a boil. Simmer for 2 to 3 hours. Strain until the broth is clear.

Spice - Rosemary Herb Mixture for Poultry

Sun, 04 Oct 2015 00:00:00 +0000

Rosemary Herb Mixture for Poultry

1 cup Paprika
1 cup Thyme
1 cup Rosemary
1/2 cup Salt
1/4 cup teaspoon Pepper
Mix together and store.

When ready to use:
mix with enough Olive oil to make a liquidy paste, and spread over poultry.

Spice - Thai Mixture

Sun, 04 Oct 2015 00:00:00 +0000

Spice- Thai Mixture

1/8 cup ground black pepper
1/8 cup ground white pepper
1/8 cup ground cayenne pepper
1/8 cup chili powder
1/8 cup garlic powder

Instructions
Mix and store it in a jar.
Apply to vegetables as you sautee according to taste.

Spiced Blueberry Jam

Sun, 04 Oct 2015 00:00:00 +0000

3 cups
Yields: 3 Servings

Ingredients
7 cups Blueberries fresh or frozen
1/2 cup Apple-grape sweetener concentrate
2 tablespoon Orange juice
2 tablespoon Water
3/4 teaspoon Cinnamon ground
1/2 teaspoon Nutmeg ground
1/4 teaspoon Cloves ground
1/4 teaspoon Mace ground

Instructions
If using fresh blueberries, wash, drain, remove any bits of stem. In a 4-quart saucepan, combine the berries, apple-grape sweetener, orange juice, water, cinnamon, nutmeg, cloves, mace. Bring to a boil and reduce the heat to medium. Cook at a low boil for 20 min, stirring often until very thick. (To test for gelling, put about 1/4 teaspoon jam on a chilled saucer and place in freezer for 1 minute. If, when cooled, jam wrinkles when touched, it is done. Skim the foam from the top of the jam during the cooking time.
The jam can be ladled into hot sterilized 1/2-pint jars, leaving 1/4 inch head space. Seal and process in a boiling water bath for 10 min. Remove from the water-bath and cool on a rack. The jam can also be frozen. Ladle into freezer containers, leaving 1/2-inch head pace. Cool, cover and place in freezer.

Spices - Steak spice - Montreal Style

Sun, 04 Oct 2015 00:00:00 +0000

Steak spice - Montreal Style

2 tsp garlic powder
4 teaspoon tsp roughly ground coriander seed
6 tsp salt, coarse
4 tsp dill weed
4 tsp paprika
2 tsp cayenne pepper
4 tsp ground black pepper

Mix in bottle. Add to meat according to taste.

Spices- Steak Spice- Australian Style

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients
16 teaspoon Salt
6 teaspoon Thyme
4 teaspoon Paprika
4 teaspoon Black pepper ground
2 teaspoon Onion powder
2 teaspoon Garlic powder
2 teaspoon Cayenne pepper
1 teaspoon Coriander powder
1 teaspoon Tumeric

Instructions
Mix all ingredients together in a bottle and add to meat according to taste.

Large Batch -
We use this mix for most of our meat, so I prefer to make a large batch of it at once a few times a year.

2 cups Salt
3/4 cup Thyme
1/2 cup Paprika
1/2 cup Black pepper ground
1/4 cup Onion powder
1/4 cup Garlic powder
1/4 cup Cayenne pepper
2 Tablespoons Coriander powder
2 Tablespoons Tumeric

Instructions
Mix all ingredients together in a bottle and add to meat according to taste.

Spinach Cake

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 1 Dozen

Ingredients

1 cup Pine nuts
2 cloves Garlic minced
2 each Eggs whisked
1/2 cup currants dried zante currants
1 teaspoon Sea salt
1 1/2 lbs Spinach washed and leave stems on if they are not rough
3 tablespoon Olive oil

Instructions
1 ½ pounds spinach, thoroughly washed, leave stems on if they are not tough
3 tablespoons grapeseed oil or olive oil
1 cup pine nuts
2 cloves garlic, minced
2 eggs, whisked
½ cup zante currants
1 teaspoon celtic sea salt
Wilt spinach in a large covered saucepan, over low heat (do not add water) 5 minutes, until tender
Drain and cool, then gently squeeze moisture out of spinach
Place spinach in food processor and pulse until coarsely blended, then set aside
In a small skillet, warm 3 tablespoons oil, add pine nuts and saute until golden brown
Add garlic to pan of pine nuts and saute together an additional minute
In a large bowl, combine pine nuts mixture, blended spinach, eggs, currants and salt
Spread mixture into a greased 7 x 11 inch baking dish
Bake at 350° for 30-40 minutes
Serve
Makes 12 spinach cakes

Cuisine :
Main Ingredient : Spinach

Squash Fries

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 2 Servings

Ingredients

1 medium Butternut squash
Grapeseed oil to coat
1 teaspoon Sea salt

Instructions

Peel the squash and remove the seeds
Cut squash into long thin slices (about ¼ inch thick by 2 inches long)
Place squash in a large bowl and generously coat with equal parts grapeseed and olive oils
Sprinkle with salt and toss
Lay squash fries onto 2 or 3 large baking sheets
Broil one tray at a time in oven until crispy
Serve

Cuisine :
Main Ingredient : Squash

Stew - Summer Vegetable stew

Sun, 04 Oct 2015 00:00:00 +0000

Stew-Summer Vegetable stew

Yields: 4 Servings

Ingredients
1 cup Onion chopped
1 clove Garlic minced
1/2 cup Olive oil
2 each Zucchini
1 1/2 cup Summer squash
1 each Red bell pepper
1 each Tomato diced
1/2 teaspoon Oregano
1/2 cup Basil fresh

Instructions
Cut zucchini and summer squash into smaller 1/2 inch dice. Chop red bell pepper and shred fresh basil leaves. In a large deep skillet , cook the garlic and onion with the oil over medium heat until the onions are softened. Add zucchini, summer squash, bell pepper. Cook the mixture while stirring for 4 min. Add the tomatoes, oregano, salt, and pepper to taste. Simmer the stew, covered and stirring occasionally. Let the excess liquid evaporate, sprinkle with basil, and serve it warm or at room temperature.

Stir Fry - Broccoli with Ginger and Sesame

Sun, 04 Oct 2015 00:00:00 +0000

I1 tbsp sesame seeds
1/2 cup vegetable stock
1 Tbsp Tamari
1 tbsp toasted sesame oil
Safflower oil
1 pound broccoli florets, rinsed, patted dry, cut into bite-sized pieces
2 cloves of garlic, minced (about 1 tbsp)
1 tbsp minced fresh ginger

Toast the sesame seeds by first heating a small, pan on medium heat. Add the sesame seeds and jiggle the pan so they spread out in a single layer. Let them cook until lightly browned, stirring occasionally, about 3-5 minutes. Do not walk away from them while cooking, as once they start to brown they can easily burn. Once lightly toasted remove from heat and put into a small bowl, and set aside.
Mix the stock, tamari, and dark sesame oil together in a small bowl, set aside. Heat 1 Tbsp of safflower oil in a large, covered sauté pan on medium high heat. Add the broccoli florets, and then stir to coat the florets with the oil. Sauté for about a minute. Clear a space in the middle of the broccoli and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then stir the garlic and ginger in with the broccoli. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover. Let cook for 2-3 minutes, until broccoli is still firm, but can be pierced with a fork. Remove from heat. Remove broccoli with a slotted spoon to a bowl. Return pan to heat, increase heat to high and boil down the liquid until just a couple tablespoons remain. Turn off heat, return broccoli to the pan, add the toasted sesame seeds, and toss with the liquid. Serve hot.

Stir Fry - Ginger Broccoli

Sun, 04 Oct 2015 00:00:00 +0000

2 tbsp sesame oil
1 x 2-inch piece fresh ginger, grated
1 head of broccoli, washed and chopped
1 clove garlic, peeled and crushed

Heat the oil gently, and then add the ginger and broccoli. Stir-fry for 3 minutes before adding the garlic. Continue to cook for another 2 minutes. Serve immediately as a side dish.

Stir Fry - Green beans

Sun, 04 Oct 2015 00:00:00 +0000

Stir Fry - Green Beans

Yields: 4 Servings

Ingredients
1 tablespoon safflower oil
1 each Garlic clove, minced
2 teaspoon Ginger fresh root minced
1 1/2 cup Green beans long
1 teaspoon Salt
2 ounces vegetable broth
2 teaspoon Sesame oil

Instructions
Cut green beans into 2-4 inch lengths. Heat wok or saute pan. Pour in oil, swirl around and add the garlic and ginger. When nearly smoking, add the green beans and stir fry for 1 minute. Add salt and add 1/4 cup of the chicken broth. Cover and cook for 2-3 minutes. Remove the lid and stir fry until the liquid has evaporated (5 minutes). Test for doneness. Remove from heat and drizzle sesame oil over the green beans. Toss lightly, discard garlic and ginger if desired and serve on a warm platter.

Stir Fry - Mixed Vegetables

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 tablespoon canola oil
1 cup celery diced
1 cup Mushroom sliced
6 ounces Pea pods frozen package

Instructions
In a wok or a large skillet, heat oil. Saute the celery in oil for 3 minutes or until crisp-tender. Stir in mushrooms, pea pods, and onions; saute for 3 minutes.
In a small bowl, combine the cornstarch, ginger, corn syrup, orange juice, and soy sauce; pour over the vegetables. Cook for 1 minute, stirring constantly. Sprinkle with almonds and orange peel.

Stir Fry - Spicy Eggplant & Onion

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
1 each Eggplant medium
3 tablespoon Oil
3 cloves Garlic minced
1 1/2 tablespoon Ginger fresh and minced
2 each Green onion chopped finely
1 each Onion medium
2 tablespoon Tamari soy sauce
1 teaspoon Red wine vinegar
3/4 teaspoon Red curry paste
1/4 cup Vegetable stock or use water
1 teaspoon Sesame oil

Instructions
Slice eggplant into 1 inch thick slices. Heat 1 1/2 TBSP oil over medium high heat, stir fry eggplant until soft and set aside.
Heat 1 1/2 Tbsp oil on low heat, add garlic, ginger, and 1/2 of green onions and stir for a minute. Increase heat to medium high, add onions, and stir fry until almost soft. Add tamari, vinegar, and curry paste. Mix well. Add eggplant, remaining green onions and sock or water into mixture. Cook for 3 min. Remove from heat and stir in sesame oil.

Stir fry - Vegetables with Tofu

Sun, 04 Oct 2015 00:00:00 +0000

Stir fry - Vegetables with Tofu

4 med. carrots
2 zucchini (6" long)
4 green onions
2 stalks celery
1 head broccoli
3 cups chicken broth
2 tsp. arrowroot powder
Safflower oil
Garlic powder
Ground ginger
Ground turmeric
1 pkg. firm tofu (cut into 1/2" cubes)

Peel carrots and cut them into very thin strips (3 inch long x 1/8 inch). Cut rinsed celery 1/4 inch thick pieces. Cut zucchini into half lengthwise, then into 1/8 inch slices. Slice green onions 1/4 inch thick. Chop broccoli into ¼ inch chunks.
In a large wok or skillet heat 2 teaspoons oil until very hot but not smoking. Add carrots and celery; stir fry with wooden spatulas for 4 minutes. Add zucchini, broccoli, and onions. Cover pan, lower heat to medium-high, and cook 1 minute. Uncover, stir a little, cover and cook 1 ½ minutes more. Remove from heat.
Pour chicken broth into small saucepan. Sprinkle in arrowroot powder and about 1/8 teaspoon each garlic, ginger, and turmeric. With wire whisk, stir to dissolve. Thicken over medium heat. When slightly thick, add the cubed tofu. Stir gently to continue thickening and heating through the tofu. Combine with the vegetables.

Sweet Potato - Baked with Pineapple - Tzimes

Sun, 04 Oct 2015 00:00:00 +0000

8 medium sweet potatoes
3 tablespoon olive oil
15 ounce (can) pineapple, drained, crushed
1/2 teaspoon salt
1/8 teaspoon black pepper
1 tsp cinnamon

Bake the sweet potatoes for about an hour until cooked throughout. Mash or use an immersion blender to smooth the potatoes. Add olive oil and pineapple with all the juice from pineapple can. Cook at 350 F in oiled casserole dish for about 40 minutes until the top is golden brown.

Sweet Potato - Fries

Sun, 04 Oct 2015 00:00:00 +0000

2 large sweet potatoes
1 tbsp safflower oil
½ tsp chili powder
½ tsp garlic powder
½ tsp cumin
¼ tsp sea salt

Combine thinly-sliced sweet potatoes with spices and oil and mix well. Place in a 'Pyrex' clear glass dish or baking tray in a single layer, bake at 450 degrees F for 25 minutes. Half way through, turn fries over and continue to bake. Check on them often to prevent from burning.

Sweet Potato - Indonesian Baked

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
2 each Sweet potato large
1 1/2 tablespoon Sesame Oil
1/4 teaspoon Ginger ground
1/2 teaspoon Coriander powder
1/2 teaspoon Garlic powder
1 tablespoon Soy sauce

Instructions
Preheat oven to 400 degrees. Wash and scrub sweet potatoes, leaving the skins on. Cut them in sticks 1/4 to 1/2 inch by 2 to 4 inches and set aside. Ina 2-quart mixing bowl, mix together; oil and spices. Add potato sticks to bowl and stir to fully coat them.Arrange sticks on a baking sheet and bake for 30-40 minutes, or until the fries are tender in the inside and slightly golden on the outside. Halfway through cooking, stir or unstick fries from sheet pan with a spatula.

Sweet Potato - Onion Roasted

Sun, 04 Oct 2015 00:00:00 +0000

Sweet Potatoes-Onion Roasted

Yields: 8 Servings

Ingredients
1 each Onion diced in small squares or use 1 packet of dry onion powder or
3 each Sweet Potato chopped raw with skin
1/3 cup Olive oil
1/4 cup Parsley fresh chopped (optional)
Salt to taste
Pepper to taste

Instructions
Preheat oven to 450 degrees. In a large plastic bag or bowl, add all ingredients. Close bag and shake well or toss in bowl, until the potatoes are evenly coated. Empty potatoes into a shallow baking or roasting pan; discard the bag. Bake stirring occasionally for about 40 minutes or until the potatoes are tender and golden brown. Garnish if desired with fresh chopped parsley.

Sweet Potato - Spicy Oven Roasted

Sun, 04 Oct 2015 00:00:00 +0000

Sweet Potatoes- Spicy Oven Roasted

Yields: 4 Servings

Ingredients
Safflower oil
4 each Sweet Potatoes
2 tablespoon Olive oil
1/4 teaspoon Paprika
teaspoon Cumin
1/8 teaspoon Cayenne
1/4 teaspoon Salt
Black pepper to taste

Instructions
Preheat the oven to 475 degrees. Coat baking sheet or broiling pan with oil. Do not peel the potatoes, cut each into 8 wedges. Bake until soft, or longer for crispy.

Sweet Potato - Tsimmis

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
8 medium Sweet potato
3 tablespoon Olive oil
1 can (16 oz) Pineapple
1/2 teaspoon Salt
1/2 teaspoon Pepper
1/2 teaspoon Cinnamon ground

Instructions
Preheat oven at 350.
Cook potatoes and mash. Add the spices and butter with pineapple. Place in over uncovered for 25 min.

Sweet Potato - Tsimus 2

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
8 medium Sweet potato
3 tablespoon Olive oil
1 can (16 oz) Pineapple chunks drained saving 6 tbsp of juice

Instructions

Cook sweet potatoes or yams until soft. Mash or puree them well. Add pineapples and juice. Place in casserole and add oil.
Bake uncovered in oven 350 F for 30 min.

Tahini Baked Tofu

Sun, 04 Oct 2015 00:00:00 +0000

1 lb extra firm tofu
2 Tbsp soy sauce
1 tsp minced garlic
¼ cup tahini
2 - 4 Tbsp Tamari soy sauce
1 Tbsp lemon juice
1 Tbsp toasted sesame oil
Salt & pepper to taste

Pre-heat oven to 350 degrees F. Oil a flat baking pan or dish.
Cut tofu into ¼ - ½ inch slices
Place in the pan so that the slices overlap. Mix the sauce ingredients in a bowl until it is a cream like consistency. Add a little water to thin if needed
Pour mixture over tofu and bake until lightly golden - about 20 minutes.

Tofu Chive Spread

Sun, 04 Oct 2015 00:00:00 +0000

1lb tofu
1 tbsp olive oil
3 tbs rice vinegar or 4 tbs lemon juice
½ cup fresh chopped chives
1 tbsp onion powder
1 tsp sea salt

Drain tofu and squeeze excess liquid. Place all ingredients in food processor except for chives and oil. Process until smooth. Slowly add oil and place in bowl and add chives. Serve with fresh veggies.

Tofu Egg Salad

Sun, 04 Oct 2015 00:00:00 +0000

Ingredients
1 pound tofu
½ cup tofu mayonnaise - nayanaise or vegenaise
1-3 Tablespoons green onion, finely minced
1 stalk celery, finely minced
2 Tablespoons fresh parsley, minced
1-2 Tablespoons stone-ground mustard
salt and pepper according to taste
pinch turmeric

Combine all the ingredients but the tofu, then crumble the tofu and stir until blended. Refrigerate for at least 30 minutes and serve.

Tofu Fajita

Sun, 04 Oct 2015 00:00:00 +0000

Tofu- Tofu Fajita

Yields: 5 Servings

Ingredients
2 cups Tofu firm
1 each Green pepper
1 each Onion red
2 tablespoon Cilantro chopped
2 teaspoon Chili powder
3/4 teaspoon Salt
1/2 teaspoon Cumin powder
1/4 teaspoon Garlic powder
1/4 teaspoon Pepper
1 tablespoon Olive oil
1 cup Lime juice
1 piece spelt/rice/GF Tortilla
3/4 cup Alfalfa sprouts
1 each Tomato

Instructions
Chop the tofu. Cut the green pepper and red onion into strips. Seed and chop up the tomato. For the filling, combine in a medium bowl the folowing: tofu, green pepper, onion, cilantro, chili powder, salt, cumin, garlic powder, and pepper. Cook the filling in a 10 inch skillet, uncovered until the vegetables resemble crisp and tender. Stir in the lime juice. Spoon in filling atop side of each tortilla. Top with alfalfa sprouts and tomato. Fold opposite sides of the tortilla over filling. Close the tortilla with skewers or toothpicks. If desired, serve with salsa.

Tofu with Almond Sauce

Sun, 04 Oct 2015 00:00:00 +0000

1 piece Fresh coriander root,
1 small Fresh red chilli finely chopped
2 each Cloves garlic crushed
1 tablespoon Honey
2 tablespoons Rice vinegar
1/3 cup Almond Butter
1/4 cup Coconut milk
2 pounds Tofu

Instructions
Combine coriander root, chilli, garlic, honey and vinegar in pan, stir over heat until honey is dissolved.
Stir in almond butter and coconut milk, stir until heated through.
Serve sprinkled with fresh coriander and chilli, over tofu or any meat.

Turkey - Burgers

Sun, 04 Oct 2015 00:00:00 +0000

1 lb. of ground turkey
1 tsp. oregano
½ tsp. sea salt
½ tsp. chili pepper (optional)
½ tsp. dry mustard (optional)
1 egg slightly beaten
1 tbsp. Wheat free tamari

Brown ¼ cup of onion in pan and remove (optional)
Combine all the above ingredients and cook over medium heat until brown and flip burgers. Cook for 3 minutes and then cover for a few more minutes.
These keep well in fridge for a few days and are good cold on salads or heated up for breakfast

Turkey - Loaf

Sun, 04 Oct 2015 00:00:00 +0000

1 lb of ground turkey
1 chopped onion
4-6 stalks of celery chopped
4-6 carrots chopped
2 tbs wheat-free tamari
Chili pepper, salt, pepper to taste
Mix all together, shape into loaf in deep-sided pan, and cook at 350 degrees for 1.5 hours.
Great crumbled up on salads for lunch.

Turkey - Paleo Turkey Hash

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients

2 tablespoon Olive oil
1 large red onion diced
3 cups Squash peeled and cut into 1- inch cubes
1 cup Water
2 cups Turkey meat diced
1/2 teaspoon Sea salt
1/4 teaspoon Black pepper

Instructions

Heat olive oil in a large skillet
Sauté onion for 10-15 minutes, until caramelized
Add squash or pumpkin, cover skillet and cook 10 minutes
Add water, cover and cook an additional 10 minutes
Add turkey, salt and pepper and cook 10 minutes
Serve
Serves 4

Cuisine :
Main Ingredient : Turkey

Turkey - Patties

Sun, 04 Oct 2015 00:00:00 +0000

Turkey Patties

INGREDIENTS

1/2 tsp black pepper
1/2 tsp garlic powder
1/2 tsp cinnamon (or Nutmeg)
1 tsp sea salt (or Pink salt)
1 tsp fresh rosemary
1 tsp fresh thyme
2 tsp fresh sage
2 Tbsp coconut oil (or Olive Oil)
1 Lb. Ground Turkey - you can substitute any ground meat

INSTRUCTIONS

1. Combine all ingredients except the oil and refrigerate for at least 30 minutes, overnight preferred.
2. Add the oil and shape into four patties.
3. Cook in a lightly oiled skillet over medium heat, about five minutes per side or until no longer pink in the middle.
4. Alternatively, bake at 400F for 25 minutes. Serve hot.

Turkey - Sausage

Sun, 04 Oct 2015 00:00:00 +0000

1 lb ground turkey
½ teaspoon salt
½ teaspoon pepper
¼ teaspoon marjoram
1 - 2 tablespoon sage (adjust for taste)

Combine all ingredients and chill for several hours.
Shape into patties. Sauté in small amount of oil. Roll into a log on a piece of tin foil to store.

Turkey - Sausage - Spicy

Sun, 04 Oct 2015 00:00:00 +0000

1 pkg ground turkey (1 – 1 ¼ lbs)
½ t salt
½ t pepper
¼ t marjoram
2T rubbed sage
1 t paprika
1 t cayenne

Mix all together. Form into “log”, wrap in plastic wrap. Refrigerate overnight.

Make into patties, sauté in small amount of oil.

Turkey - Tahini Turkey thighs

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 6 Servings

Ingredients
4 each Turkey thighs about 4 lbs
1/2 cup Tahini sesame seed paste
1/4 cup Water
2 tablespoon Soy sauce
1 tablespoon Lemon juice
1 tablespoon Honey
1 tablespoon Asian chili garlic sauce
1 teaspoon Ginger fresh grated

Instructions
Serve with Chick peas Salad:
Ina small screw top jar combine the following: 3 tablespoons of olive oil, 3 tablespoons lemon juice, 1/4 teaspoon of salt, and 1/2 teaspoon of pepper. Screw the lid on and shake well. Rinse and drain 2- 15 oz. can Garbanzo or chick peas. In a large bowl combine the beans, 3/4 cup finely chopped yellow or red pepper, 3/4 cup fresh parsley chopped, 1/3 cup mint chopped, 1/2 cup of seeded cucumber, 2 roma tomatoes seeded and chopped, 1/4 cup of red onion chopped. Add dressing, toss to combine. Cover and chill until ready to serve.

-----
If desired, remove skin from turkey. For sauce, in a medium bowl whisk together tahini, water, soy sauce, lemon juice, honey, chili garlic sauce, and ginger until combined, set aside. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above the pan. Cover, grill, for 50- 60 min. or until the turkey meat is no longer pink color. (180 degrees), turning once halfway through grilling and brushing frequently with sauce during the last 20 minutes of grilling. For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. Grill as above. Discard any remaining sauce. Cut meat from the bones and serve with the chickpea salad.

Waffles - Almond Flour

Sun, 04 Oct 2015 00:00:00 +0000

Waffles - Almond Flour

Gluten free, low carb version of waffles

Dry Ingredients:
1 cup almond flour
1 tsp. baking powder
1/2 tsp. cinnamon
1/4 tsp. salt

Wet Ingredients:
2 tbsp. maple syrup
1 tsp. vanilla
3 eggs

Instructions:
Whisk together the dry ingredients.
Then add in the wet.
Whisk until well combined. Cook in a greased waffle maker.

Waffles - Luke’s Incredible Sunday Morning

Sun, 04 Oct 2015 00:00:00 +0000

1 lb soft tofu
3 eggs, beaten
¼ tsp salt
1tsp baking powder
1 tsp vanilla
2 tbsp honey
1 tbsp safflower oil
( add to above mix and blend)

1 ½ cups spelt flour
Rice, almond or soy milk (enough to make mixture pourable)

Options:
1 tbsp ground flax seed
1 tbsp ground almonds
1 tbsp ground sunflower seeds
1 tbsp ground pumpkin seeds
1 handful quick oats
1 tbsp protein powder
½ cup cooked quinoa

Cook waffles in traditional waffle iron, keeping iron well greased for each batch.

Waffles - Spelt

Sun, 04 Oct 2015 00:00:00 +0000

Waffles-Spelt

Yields: 4 Servings

Ingredients
1 cup Spelt flour sifted
3 teaspoon Baking powder
1/2 teaspoon Salt
1 pinch Stevia
2 each Eggs separated
1 cup Soy milk
1/4 cup Oil

Instructions
Preheat waffle skillet iron.
Sift all dry ingredients. Add egg yolks and milk gradually beating it with an electric mixer on low speed. Add oil. Batter will be thin. Beat at high speed for 2 min. Fold in beaten egg whites.
Note: you can bake the extra dough freeze the waffles and pop them in the toaster when ready to use.

Waffles - Spelt & Teff

Sun, 04 Oct 2015 00:00:00 +0000

Dry:
1 ½ cups Spelt flour
½ cup Teff flour. (substitute buckwheat, or rye )
1 tsp cinnamon
½ tsp sea salt
1 Tbsp baking powder
1 cup blueberries (frozen)

Wet:
2 eggs
4 Tbsp safflower
1 tsp vanilla extract
1 ½ - 2 cups soy/almond/rice milk
Mix dry ingredients and wet ingredients separately. Mix wet into the dry, mixing well, but not overmixing, which would deplete the rising action of the baking powder. Ladle onto waffle iron and cook to desired crispness. Makes enough for 4-6 people.

Makes enough for 4-6 people.

White Fish - Baked Bronzed Fish

Sun, 04 Oct 2015 00:00:00 +0000

Yields: 4 Servings

Ingredients
Seasoning mix:
1/2 teaspoon Paprika
1/2 teaspoon Onion powder
1/2 teaspoon Dry mustard
1/2 teaspoon Garlic powder
1/2 teaspoon Ground cumin
1/2 teaspoon Dried oregano
1/4 teaspoon Salt
1/4 teaspoon Black pepper
Nonstick vegetable cooking spray
1 1/3 pounds Fish fillet, e.g. cod, rockfish, or snapper
Lemon wedges

Instructions
Prepare the seasoning mix by combining the paprika, onion powder, dry mustard, garlic powder, cumin, oregano, salt and pepper.
Spray a baking pan or broiler pan with the nonstick cooking spray. Place the fish on the pan and spray the top of the fish. Sprinkle the seasoning mix over the fish, coating well.
Bake in a preheated 450-degree oven 12 minutes per inch of thickness, or until done.

White Fish - Basic Lemon and Herb Fish en Papillote

Sun, 04 Oct 2015 00:00:00 +0000

White Fish-Basic Lemon and Herb Fish en Papillote

Yields: 4 Servings

Ingredients
3 tablespoon Parsley chopped
2 cloves Garlic minced
1 tablespoon Lemon zest minced
4 each Scallions use both green and white part chopped
1 1/2 lbs Fish filets cut into 4 portions
Salt to taste
Black pepper to taste
1 tablespoon Lemon juice
3 tablespoon Olive Oil

Instructions
Heat the oven to 450 degrees F.
To make the gremolata, mince the parsley, garlic, and lemon zest together. Set aside. Cut the scallions into 2 inch length and slice them lengthwise. Season the fish with salt, pepper, and lemon juice, and spread the top with olive oil.
Divide the scallions among four sheets of parchment, top each with a portion of fish, and top the fish with a portin of gremolata. Seal the packages and bake on the sheet pan until puffy and browned, about 8 min

White Fish - Curry sauce

Sun, 04 Oct 2015 00:00:00 +0000

2 pounds firm-fleshed fish
6 teaspoons extra virgin olive oil
2 medium onions, very thinly sliced
1 small chili pepper, chopped
1 teaspoon curry paste
1 ½ cups coconut milk
1 tablespoon freshly grated ginger
2 tablespoons lime juice
5-6 basil leaves
Sea salt

Remove bones from fish and cut into cubes. Drain well and sauté in batches in a cast iron skillet with 3 tablespoons olive oil. Remove to a heated platter. To prepare the sauce, add remaining oil to the skillet. Sauté onion and chili pepper until soft. Stir in the curry paste until well blended. Add coconut milk and bring to a boil and skim. Add ginger, lime juice, and basil. Boil vigorously, stirring frequently until the sauce reduces and thickens slightly. Season to taste. Return fish to the skillet and simmer for about 5 minutes or until fish is tender. Do not overcook. Transfer to a heated bowl and serve immediately.

White Fish - en Papillote

Sun, 04 Oct 2015 00:00:00 +0000

White Fish-en Papillote

Yields: 4 Servings

Ingredients
1 pinch Saffron threads
1/4 cup Wine white and dry
1 1/2 lbs White fish
1 cup Tomato peeled, chopped, and seeded
1/4 cup Scallions chopped
1 each Lemon zest
Salt to taste
Pepper to taste

Instructions
Crumble the saffron threads into the wine and set aside in a warm place for 1/2 hour or so, until the wine turns yellow. Heat the oven to 450 degrees. Divide the fish among four sheets of parchment. Moisten with the saffron- flavored wine and top with tomatoes, scallions, lemon zest, and some salt and some pepper. Seal the package and bake on sheet pan until puffy and browned, for 8 min.

White Fish - Ginger-Tamarind Sauce

Sun, 04 Oct 2015 00:00:00 +0000

3 tablespoon safflower or neutral oil
1 teaspoon mustard seed
2 tablespoons chopped fresh ginger or 2 teaspoons ginger powder
1 cup chopped onions
2 cups water
2 tablespoon tamarind paste
1 tablespoons coriander powder
1/4 teaspoon ground red pepper
salt to taste - try starting with 1 teaspoon
1 1/2 pound white fish (cod, sole etc) fillets

Heat oil in a saucepan over medium-high heat.
Cook mustard seeds in hot oil until they begin to crackle.
Stir in ginger and onion; cook for 5 minutes. Pour in water, and stir in tamarind paste. Bring to a boil, then season with coriander, chili powder, and salt. Reduce heat to medium-low, and cook on for 15 minutes, stirring occasionally. Cook fish in sauce until fish is cooked through.

Zucchini with Thyme

Sun, 04 Oct 2015 00:00:00 +0000

3-4 tbsp olive oil
¼ cup finely chopped onion
¼ cup chopped fresh parsley
1 pound fresh zucchini, cut into 3-by-1/2 -inch sticks
1 vegetable bouillon cube, crumbled
1 teaspoon dried thyme or 1 tbsp fresh thyme, chopped
Salt and freshly ground pepper

In a large skillet, heat the olive oil on low heat. Add the onion and parsley and cook until soft, but not browned. Add the zucchini sticks, crumbled bouillon cube, thyme and a pinch of salt and pepper. Gently stir to coat the zucchini. Cover and cook until tender, from 10 to 20 minutes, depending on how tender the raw zucchini is to begin with, and how small you have sliced the pieces. Check and stir every few minutes. Be careful not to overcook.

Jim Summers

Fri, 04 Sep 2015 00:00:00 +0000

There are precious few things in my life that I consider indispensable. My family, of course, is one of those things. The individualized care and
attention we receive at Human Nature Natural Health is another.

My wife Tina and I have a relationship with the Doctors of HNNH that goes back many years. In 2003 we came to Portsmouth to meet with Dr. Bier. It took only a few minutes to realize we had come to the right place. Since that day we have both experienced steady improvement in our overall health and well-being. This comes not only from their expert care and advice, but also from the reassurance that we have a team of the best Doctors and staff imaginable at our disposal. Talk about peace of mind! What a great feeling to walk in the door to a place where everyone has your best interest at heart.

To my wife and me, Human Nature Natural Health is like the crossroads of science, nature and compassion. These folks really care!*

Sincerely,

Jim Summers

*Disclaimer : results may vary from person to person

Jo Binette

Fri, 04 Sep 2015 00:00:00 +0000

I have been trying for some time to find the right words to thank you for saving my life, TWICE!

The first time when I came to see you having been told I had non-hodgkins lymphoma, and there was nothing the oncologists could do.
I followed the program as closely as humanly possible, and in about a year and a half, the oncologist could find no more sign of it. I got a little full of myself, and started to take liberties with the program, and developed a pain in my neck that no one could make better. I came to you for an adjustment, and you told me to get to the hospital and get an MRI. I did just that and found myself in the ER at Hitchcock, with a tumor in my neck, pressing on the nerves, and one on my spine. You felt it when no one else did.

You helped me through the chemo, and I have been faithful to the program since. I am now 4 1/2 years free of cancer. I have learned my lesson!!

Thanks
more than mere words can say.
Jo Binette

Joyce Family

Fri, 04 Sep 2015 00:00:00 +0000

Dear Dr. Bier, We would like you give you an update on the condition of our son Luke's hands. First we need to take you back to when he was a boy of 3.
One day we noticed a couple of warts on Luke's hands. As parents, we monitored but did not think much of them. Within 6 months they had covered both his hands with over 100 warts, individual and clusters. We are not exaggerating. We have included the pictures we took to help us monitor his condition.

Somewhere we read that duct tape got rid of warts. My husband Craig started covering as many of the warts as possible with duct tape. He also covered his own fingers as a sign of unity for our son. This went on for a couple of months. The story we had read was true -- duct tape does get rid of warts -- until you remove the tape and they grow back.

At the end of the duct tape experiment we visited friends in Scituate MA. They had 2 girls 1 and 3 years older than Luke. During our stay at our friends we overheard the mother tell the daughters not to hold Luke's hands. Last time he was over one of the girls 'caught' warts from him!
That was the last straw. The warts were taking over. Within 6 months Luke would be in pre-k at the local daycare. Something had to be done. We did not want our son being treated as a pariah for his first school experience.

When we took Luke to see Dr. Bier he had already perfomed 'miracles' for our family. Those stories will be for another time. What we were looking for was another miracle. Once again Dr. Bier delivered. After his initial exam a tincture was prescribed. Twice the dose was increased. By the third time things started to happen.

One day, about 3 weeks after Luke's appointment, we thought we noticed a reduction in size of a couple 'clusters'. With over 100 warts it was hard to tell. We remained optimistic. 1 week later we were certain they were shrinking. 6 weeks after his appointment with Dr. Bier and the administering of the tincture the warts were GONE.

That was 6 years ago. They have never returned.

Skeptics would call it a coincidence. We don't believe in coincidence. That coupled with other miracles perfomed by Dr. Bier and his staff we believe he CURED our son Luke of warts -- plain and simple! Another miracle!
Our entire family has benefited from the incredible and compassionate care from Human Nature Natural Health. We are forever grateful.*

Cindy, Craig, Luke and Lena Rose
--
Joyce Sales Group, LLC
Copper2Glass.com
330 Bunker Hill Road
Auburn, NH 03032
603-587-0789 PH/FX

*Disclaimer : results may vary from person to person

Woody Bliss

Fri, 04 Sep 2015 00:00:00 +0000

For one year, I have been in remission from acute leukemia (AML). Now age 77, since my diagnosis over a year ago, I have been under the care of Dr. Ian Bier at Human Nature Natural Health as well as an excellent hematologist-oncologist at a nearby regional hospital. What a fine combination! It has certainly worked for me.

With my oncologist’s full support, I have received periodic comprehensive exams at HNNH and have followed a daily schedule of herbal supplements prescribed by the doctors there. After each outpatient chemo treatment at the hospital I travel to HNNH for a special infusion of cleansing, energy-and-immune-boosting vitamins and herbs. I get monthly acupuncture as well.

Staying in remission is never to be taken for granted and is often difficult to maintain. My oncologist says, “Whatever you‘re doing, keep it up!”
My primary-care physician, also excellent and a strong supporter, says, “Frankly, given your condition a year ago, I’d say this is nearly a miracle!” I treasure every day, and I appreciate my team and what they’re doing for me!*
Woody Bliss

*Disclaimer : results may vary from person to person

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Pain-TBI

Sat, 04 Jan 2025 00:00:00 +0000

We Are Excited To Announce Our New Injury Focused Clinic

Due to high demand, we have created a new track for people wanting to solely focus on pain, concussion and other injuries.
We have decades or experience, both personal and professional, helping with pain, and traumatic brain injury.

Human Nature Natural Health has multiple tools to help with injury, whether acute or chronic, physical or mental.

Our multifaceted approach includes:
-nutritional supplementation
-treatments such as
acupuncture,
hyperbaric oxygen,
fango
hands on therapies.

Important:

HNNH does not prescribe, dispense or adjust conventional pain medications.

Natural Care for Injuries of the Brain or Body

Scheduling Information

Best in New Hampshire Magazine 2024

Top Doctor Award 2024-
Naturopathic Oncology

Best of Portsmouth Ambulatory Health Care 2017-2024

Dr. Amira K. Diamond-Bier, N.D.

Thu, 23 Nov 2023 00:00:00 +0000

Dr. Amira Diamond-Bier is a licensed Naturopathic Doctor who earned her Doctorate of Naturopathic Medical degree from the Canadian College of Naturopathic Medicine. During her time at CCNM, Dr. D was selected to participate in the Integrative Cancer Clinic speciality shift, where she learned to support patients at each stage of their cancer journey. She also received additional training in pediatrics and traditional Chinese medicine.

Prior to her graduate studies, Dr. Diamond-Bier completed her degree in Neuroscience and Behavior at the University of New Hampshire, with a minor in psychology. Her focus lies in integrative cancer care, mental health conditions, and supporting individuals with neurodiversity, but she is honored to work with patients with any health concerns.

Dr. Diamond-Bier is committed to providing high quality, individualized care that meets each patient where they’re at. She focuses on patient education and empowerment to create a plan that works for each person.

An Individualized Approach As Unique As You Are!^sm

Scheduling Information

Best in New Hampshire Magazine 2024

Top Doctor Award 2024-
Naturopathic Oncology

Best of Portsmouth Ambulatory Health Care 2017-2024

Inside HNNH

Fri, 22 Jan 2021 00:00:00 +0000

Our Inside HNNH Updates

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The Latest in Natural Medicine!

Inside HNNH - March 2024 - Microplastics Are Heartbreaking
Inside HNNH - November ,2023 - Gargling for COVID
Inside HNNH - Oct 29,2023 - Lipids - More Evidence of Benefit
Inside HNNH - Oct 2023 - Novavax COVID Vaccine
Inside HNNH - July 2023 - Opioids for Acute Low Back and Neck Pain
Inside HNNH - Jan 2023 - Intermittent Fasting
Inside HNNH - May 2022 - Antidepressants Have No Long Term Effect
Inside HNNH - March 2022 - COVID - Steroids Increase Hospitalizations & Deaths
Inside HNNH - February 2022 - COVID - Vitamin D Lowers Mortality
Inside HNNH - March 2021 - COVID - New Variants
Inside HNNH - February 2021 - Hand Sanitizers
Inside HNNH - January 2021 - COVID and Zinc
Inside HNNH - November 2020 - Vitamin D & COVID Again
Inside HNNH - Sept 2020 - Vitamin C & COVID
Inside HNNH - June 2020 - Vitamins & COVID
Inside HNNH - April 2020 - COVID & Comorbidity
Inside HNNH - March 2020 - Corona Virus and NSAIDs

COVID-19

Sun, 15 Mar 2020 00:00:00 +0000

HNNH is taking the issues related to COVID 19 virus very seriously
and remains committed to your health and safety.

In order to serve the needs of our patients, HNNH is open for appointments and to fulfill supplement orders. We have adapted our procedures and policies to ensure a safe environment. For patients who prefer not to enter the building, we offer curb-side pickup for supplement orders.
Per New Hampshire and CDC guidelines we have updated our procedures to include the following extra steps:

-All staff are wearing face masks at all times.
-All patients must wear face masks while in public areas of the clinic.
-Clinical staff will wear surgical face masks when interacting in close proximity (less than 6 feet) with patients.
-We will give all patients coming in for therapies their own treatment room and/or place patients at a safe distance from other patients in order to limit interactions as much as possible.
-Clinical staff will escort patients directly to their own treatment room to limit time in the waiting area.
-We are scheduling more time between patients in order to clean and disinfect all commonly touched surfaces. We are also implementing new procedures to limit the number of people in the waiting room and at the Front Desk.
-We will thoroughly disinfect all treatment rooms and waiting area surfaces between patient visits, including Front Desk counters, chairs, tables, IV poles, and door, recliner, and cabinet handles.
-Rooms will be sealed with tape after disinfecting and the seal will only be broken with the patient present.
-Whenever possible, in order to limit the number of people coming into the office, we will be scheduling doctor visits over the phone.
-We have also replaced all the bulbs and ballasts in our Sanuvox air filtration system so it is functioning at peak capacity.

If you have any concerns about coming in for treatments, please let us know and one of the doctors will contact you to discuss it.

Five to Thrive Interview with Dr. Bier

Tue, 18 Feb 2020 00:00:00 +0000

We are now offering telemedicine. Contact us for details.

The podcast of this interview can be found on iHeartRADIO.

Informed Oncology: Risk-Benefit Approach

FIVE TO THRIVE INTERVIEW with Dr. Bier January, 2020

Dr. Alschuler:
Welcome to Five to Thrive Live! The topic of the show tonight, which is really interesting and I would argue a very important topic, is developing what we're calling a risk-benefit approach to individualizing Cancer Care. This is particularly relevant of course to people who are using an integrative approach. Tonight's Five to Thrive Live guest is Dr. Ian Bier. Dr. Bier began his undergraduate work in chemistry, and earned a Master's in Acupuncture and a Naturopathic Doctorate at Bastyr University. He completed a Family Practice residency at Southwest College of Naturopathic Medicine and also completed a PhD in Human Services from Capella University. With over 25 years of experience in clinical research and academic positions, he strives to use evidence-based medicine to guide clinical decision making, and it's really going to be tapping into that experience that will guide our show this evening. So with that being said, let's jump right In.

Dr Alschuler:
Dr. Bier, welcome to Five to Thrive Live! As I mentioned to you before we went on live I'm excited to have this conversation with you and expecting to learn quite a bit from you. You clearly have a great love of science and also of natural medicine so my first question is kind of a general one: Do you consider science and natural medicine to be compatible with one another?

Dr. Bier
Absolutely! As you mentioned, my background is biochemistry. Scientific training is really learning to look at the world in a very specific way -- recognizing patterns and then testing them, and seeing what outcomes you get. So if you're being scientific in your study of the effects of a drug, a chemical, physics, or a natural substance and what it does on health it’s really the same process.

If we look at the conventional literature, it's changed tremendously in the last 15-20 years. I have a database specific to natural medicine and cancer from the conventional medical literature sources and we are currently at over 60 thousand articles, so there is an incredible amount of information. I actually looked this up the other day and when we were in medical school [in the early 90s], there were about 12 total articles on curcumin and cancer, and today I have over 5000! A crazy increase, thankfully, of information available, so absolutely.

And I think it’s also important to recognize that medical education, whether that is conventional medicine or alternative holistic medicine doesn’t really give much training in research and statistics so doctors might be great clinicians but they're rarely good scientists.

Dr Alschuler:
Right! So that's one issue, which is the tsunami of information that you just described, then we have these clinicians, as good as they might be, trying to manage that and figure out how to move forward in a way that is going to best benefit their patient. Cancer care itself is particularly complex and I have talked to my patients about the fact that there are very rarely clear right and wrong answers, but that most of the answers or the next steps are really trying to determine really a shade of gray, not a black-and-white type situation. But to manage that complexity one of the best things they can do is to be informed and I think the point you just made is that that's also true for clinicians. So what does an informed approach consist of for a patient?

Dr Bier:
The way I define Informed Medicine is really getting the proper information to make a risk-benefit balance and informed decision, no different than you do quite frankly when you choose to buy a car or house. It’s understanding what the best decision is for that particular unique individual based on the best information that's available at the time.

The concept of informed consent as we know it today in medicine is actually relatively new -- it wasn’t really talked about in the medical literature until about the ‘70s -- so I think we're still trying to all figure out what it means beyond just giving people that piece of paper that nobody really reads any more then we really read what’s given to us on the internet that we click through and say, “Yeah, yeah, I accept that.”

It’s what are you actually talking about as a risk or a possible benefit when you decide to do chemotherapy, radiation, surgery or take a diabetes medication? Is that a risk-benefit balance that feels right to you with your goals in terms of your health care journey? I am hopeful that over time this will evolve into more of a serious dialogue between the doctor and the patient taking into account who that person is rather than the kind of pro forma ‘sign this piece of paper.’

Dr Alschuler:
This is an important concept, so I want to just go over this a little bit and belabor it again. Especially in oncology, many of the treatments that are offered conventionally have significant risks associated with them and the apparent benefits may appear to be fairly light, but there is sort of that third player, I would argue, in this conversation which is that risk-benefit analysis, if you will, in the context of the seriousness or the gravity of the disease itself. In other words, if I am trying to figure out the risk or benefit of an approach for some tension headaches once in awhile, my tolerance is going to be perhaps a little different than if I'm dealing with pancreatic cancer. So I'm wondering if you can describe in a little more detail how you begin this conversation, and how you guide this conversation specific to the context of cancer.

Dr Bier:
It's a great question and I agree completely with you that it’s a very complex and difficult topic. When I am with a patient we spend a good couple hours, two and a half, sometimes upwards of 3 hours, and the vast majority is discussion. I'm trying to understand and reflect back to that person what their goals are, what I am hearing them say their goals are. Obviously, our goal with treating cancer ideally would be to make that cancer not be a part of that person’s life. But if they are dealing with an advanced cancer or a pancreatic cancer in any stage beyond really early, unfortunately that's not necessarily a realistic option.

We need to look at the process carefully in there but inherent in your question there is a fundamental aspect which is whether it’s an incredibly serious condition or a relatively simple one the outcome you desire still needs to be your focus. What I see is very often people's attitude -- (either the patient, the family, or the practitioner), if it's not serious at all you can try that other stuff but if it's really serious you need to do X, Y, or Z like the chemo, the radiation, or the surgery. What I try and get people to understand is the gravity of the situation tells you how seriously you need to take your decision. But it doesn't automatically mean telling you what decision you should make. In other words if my best option is NOT to do that therapy even if the outcome is a very bad one it's still not a good option. If it doesn't give me a positive outcome in the way that I would like it to then sometimes it's a better option to not do that thing, which is very, very difficult for people because everybody wants to feel like they're doing something.

Again, I try and help people understand, based on what they tell me they're interested in and what they tell me their goals are. If you said to me that your goal is quality of life and this suggested treatment may potentially negatively impact it, it's an open question. I have to say, “so,what I hear you saying if we are speaking to the issue of quality of life without extending your life, then is this a treatment you want to be doing?” It’s an open question.

Dr Alschuler:
What I hear you saying which is a really important point, is that this whole conversation revolves around the patient's needs and their self assessment about what's important to them, because that really is the context with which we can approach this conversation. The reality is even when you’ve broken it down to a kind of a risk-benefit conversation, those risks and benefits are relative and they're statistically nuanced and you know people who are diagnosed with cancer of course they're going to be optimistic and if there's a 2% chance something’s going to work they're going to think, “I might be in that 2%.” So, I think there's just this incredibly challenging conversation with those additional nuances. I want to throw back to you and say this conversation, I find in my practice, gets increasingly complex the more that people are involved in it, the more that they are living with cancer, the more the treatments evolve. So how do you manage this over time with all of that nuance?

Dr. Bier:
I use as a metaphor and I find that thinking of it almost like an investment; I say we’re looking at balancing your savings account if you will, and we're trying to understand the risks and the benefits of different investments in your health: good sleep, good food, good love, good people around you; and then the expenses of doing things to your body; and so you need to keep your eye on the goal, which I think is the hardest piece - once they made a decision they want to feel comfortable with sticking with that decision. What I try to get them to realize is that just because your decision to not to do chemotherapy in December was the right decision for you then it may be a different decision for you today; there may be new data out there, you may feel differently, we may have new data from your lab work or you may have a new priority. At the extreme ends of the spectrum I've had people where they basically said to me that they're willing to be in bed miserable 23 and 1/2 hours a day in order to make it to an event - Christmas with the family, or the graduation of a child or a grandchild. And I have other people who’ve literally said thank you very much I'm going to my cabin in Vermont and I'm going to go paint and I am not wasting a moment of my quality of life or time.

Both are valid goals, it's just remembering that what I might think I might choose to do if I were in their situation shouldn't be projected on them. My role is to help, to try to understand what their ultimate goal is. Again knowing the true ultimate goal is not necessarily what we may get, but how to balance the risks and check in with them and say ‘what you had told me was this was your ultimate goal and this is what you want the balance to be. Is this still true for you? Or, has something shifted? Or are we just on a path and once we're on it we kind of forgot that we were on it for a reason other than here we are.’

Dr Alschuler:
That makes a lot of sense.
You mentioned that sometimes people make a decision and then they just for whatever reason feel that the decision is made, that they’ve passed that point, and they're stuck on this path. I think that oncologists by and large are very good at explaining the risks and benefits of the treatments that they recommend to patients. I'm not aware of many patients describing to me encounters with oncologists that consists of taking the decision about a treatment and putting it in context of other decisions once they've already been started on that treatment unless they're not responding or something like that but just kind of doing what you just talked about just this continual checking in, and re-evaluating. So I'm wondering if there are ways that you have encouraged your patients, or strategies that you’ve given them, to open up this dialogue with their oncologist?

Dr. Bier:
Unfortunately, I haven't had the experience that patients are coming in with a real clear understanding of the side effect potential and the efficacy potential. As human beings, as clinicians, we’ve all had the experience when we thought we were 100% clear with people and then we hear back from them or someone else what they thought they heard us say and we say, “Really?” So I'm not blaming any other doctor or physician that they didn't [have this conversation]. I just know that the majority of patients who come to me don't have a real good sense of what the chance of efficacy of the therapy is and what the side effects are. They have a very vague sense of it, like they may be nauseous or have this, and for some people that’s all they want.

I ask people on my intake, “How much information do you like?” “I am a detailed person," or “I want a vague understanding,” or “I don't want to hear any numbers at all.” I ask them how exactly they like their information and how blunt they want their information. Some patients tell me to stop getting them fluffy bunny stuff and just tell them exactly what it is and other people are like “I get very stressed and let’s just talk around it.”

I think patients need to recognize that they are the leader of the team. I try to get people to understand that, again using the metaphor, if I said to them to give me your life savings and I will invest if for them, they would laugh at me. They would say “tell me what you are going to do, when you are going to do it, the chances of it working for me!” They’re like, “I don't release everything I've worked for my life easily!” Similarly with doctors I tell people ‘I work for you so you need to make sure I have answered your questions and you need to make sure I have helped you fulfil your goals’, and the same is true of your other practitioners.

Dr Alschuler:
Just listening to you-- kinda feeling my shoulders relaxing, and thinking that actually sounds really comforting almost even in the way that you even individualize the way you have the conversation. I am wondering if you can give a hypothetical example of cancer - let’s just take breast cancer. I just went to the San Antonio Breast Cancer Symposium and there’s a lot of data that was presented and there's some exciting new developments, but the gains at this point for some of these new therapies are very modest. Sometimes we’re seeing just a few more months of survival, sometimes it's double survival in very advanced disease but in advanced disease even though that may just translate into four or six months, that’s significant. But you know if you step back away from the data and you kind of look at it from a bigger perspective that you’re advocating, you have to ask what's the cost to get that and is whatever the cost worth that four to six months? I think that the Medical Oncologists who were at this conference, by and large, given the questions, were kinda asking themselves the same things. This is exciting yet you know this seems like there's some modestness here and what do we really counsel our patients to do around this? I am just wondering how you in the context of oncology which is changing now and a lot of the celebrated gains are just very modest, how would you have that conversation again if you want to take the example of metastatic breast cancer to construct an answer that would be fine.

Dr Bier:
When we started practicing it was enough to memorize the information, get some journal articles every once in awhile, and you’re an authority. Today the pace of information is just astounding - it just doesn't stop and it’s accelerating more and more. Over the last bunch of years what I have come to is what I call it my homework. I tell my patients that they're giving me homework and if there is a situation where it's been more than a couple of weeks since I have looked at the literature, I look at it again. Very often with patients, if they’ve got a detailed question on what the efficacy of a new therapy is or the new immunotherapy or a new combination therapy, very often I will give myself homework and put in a few hours, and I will pull the information from the literature and I will look at the San Antonio symposium to see what papers and abstracts came out from last year’s conference and send them usually a detailed write-up.

I’ll say, okay let's just remind you we have this stage we have this grade and a new paper came out and the original paper showed this, this, and this, and here’s a graph and a curve. I try to explain it in a way that works for them because I have people who are statisticians and those who don’t understand this stuff at all. I say alright, we are looking at this percent difference, and here is the list of the side effects table so we're looking at a 10% chance of this level of diarrhea or this percent chance of that and at both the positives and negatives and let me know if that helps you make a decision if you want to discuss it further.

Dr. Alschuler:
Yeah, that sounds wonderful. I assume that no matter what they decide, you offer support?

Dr. Bier:
Absolutely. There was a point in my career where I thought I knew what I would do in someone else's position and (laughs) fortunately, I’ve recognized that I have no idea what I would do. I really just want to help people make the best decision. I say to them that the best decision is the one that you are most comfortable with. There is research study showing, and I don’t remember the exact situation - it was abdominal surgery, and I think it was colon cancer or ovarian and they did a scale in advance to see what the level of stress was in the household for that person undergoing surgery. Basically, if they had a higher level of stress, they had more complications from the surgery. We are talking about infections, scarring, and not just that they felt worse afterward. We are talking about measurable complications. So if I can take somebody who has said ‘yes I'm going to go in for that surgery but I'm really not comfortable with it give me information’ and have them say ‘yes I am going in for that surgery I don't like it but boy is it the right decision for me’, I did my job well.

Dr Alschuler:
So many patients don't have the luxury of being able to pick and choose their oncologist. In fact, some patients may have just one general oncologist at their disposal, rather than a specialist in their cancer. As you said, the information is just ballooning in and for that general oncologist to be at the forefront of information in every cancer type is unrealistic. They're getting good solid advice although it may not be the absolute best advice. I'm wondering if there's a way that an average Joe person who is not the doctor, but the patient can be a better advocate for themselves and maybe gain some access to information that they can share with their oncologist. How can you better empower a patient in this conversation ?

Dr. Bier:
That's a hard one. Of course, because if they don't have someone there to help them and guide them, parsing out the information is difficult - it’s difficult for people who have the training! You and I have discussed this - how do you interpret the same study? The information we have available to us is available to anyone these days. Public Medline’s 30 million article all indexed there - that’s available to anybody. In the last five years or so search engines have gotten very good at getting you real information from these journals, and from what was at the latest conferences but of course parsing out the information once you have it is very difficult.

What I try to get people to understand is that when I'm working with them I am there to guide them, but if you want us to maintain clarity on your goals and if your goal is overall survival or extending your survival and hopefully, having a better chance of having your full lifespan is your ultimate goal a realistic one, then remembering that. Using the investment metaphor, if I want to retire rich, if I want to have rich health in my elderly years, I can't get distracted by interim measures. That is probably the best advice I can give people.

I joke with my patients to get your toddler on. Be a toddler and ask ‘why, why, why?’ Be stubborn.
‘My goal is to increase my chance of hitting my natural lifespan and living longer with this cancer.’
‘Well, (they tell me) this immunotherapy works with this mechanism, it’s really wonderful, it’s new.’
‘Great. Does it increase my overall survival or chance of getting my natural lifespan?’
‘Well, this study shows that this reduces tumor markers!’
‘Good, but does this increase my overall survival or my chances of reaching my natural lifespan?’ Be completely stubborn.

What I try to get people to understand is that critical thinking and problem solving - it doesn’t matter if you do it in teaching or plumbing or in mathematics and science - it's the same skillset. The difference is that a plumber has domain knowledge that I don't have and I have domain knowledge they don’t have. My role is to give them domain knowledge. Your oncologist’s role is to give you the domain knowledge, i.e., here’s what this term means and here is why this study shows that yes, we are increasing your lifespan, or no, but…. It’s great to be able to lower your tumor markers. Well, why? Go back to the why. Don't be shy, don't kind of go well this should be obvious and I don't really get it! As I say to my patients, pretend I am the teacher; if you can't explain it to me when you come back you didn’t understand it.

Dr. Alschuler:
Okay, so I want to give you one final question here, which is a doozy. This informed approach that you're talking about in conventional oncology, there's lots of data. Integrated oncology which encompasses, yes, there's research on natural therapies but quite frankly there is not as much clinical research; there is some but sometimes there's none; or there is very little so that the basis on which you're making decisions is really unequal. So how do you manage that conversation?

Dr. Bier:
Well I think it's two parts of it. Number 1 - what we really talked about up till now is just making decisions on your conventional care. We haven't said, and I never say to a patient, “well, you're not going to do this chemo so this is just as effective.” Step one is looking at is the risk benefit balance of this therapy worthwhile to me? And then, when you have a sense of that, turning to the natural side and saying do we have something on the other side that can complement it or replace it in any way.

But to just say, sometimes the best option is no option. That's not comfortable for most people but it's not about does this herb equal tamoxifen? It's about what's the effectiveness of tamoxifen, what's the effectiveness of some of the new immunotherapy and targeted therapies for metastatic breast cancer or colon cancer, and then if that effectiveness is worthwhile to you do you have something that is lower toxicity that may be worthwhile. But the effectiveness is, as you said, sometimes only 2 or 3 percent. And that's within the range of study to study to study so, we don’t need to be able to say because if we are looking at a couple of percentage points that is not much at all. But for that person that might be important to them, and then we can look over and say all right what have we got - what is the effectiveness of this herb, what is the effectiveness of exercise, what is the effectiveness of good sleep, or the effectiveness of this dietary input and then we can compare them. Yes definitely understand that we don't have any comparisons or the results of multi year placebo controlled trials comparing an herb to no herb. So we have to take that into account, be honest about it and yet recognize that it doesn't have the risk and that for some people that may be worthwhile.

Dr. Alschuler:
Excellent answer, and I am sorry we have arrived at the end. Where can listeners learn more about you and about this topic?

Dr. Bier:
Our practice name is Human Nature Natural Health and we are at www.humannaturenaturalhealth.com and my name is not a common one, it’s Dr. Ian Bier, and any search engine will pick me up easily.

Dr. Alschuler:
Dr Bier, thank you so much really appreciate your insight into this and this wraps up this episode of five to thrive live.

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Metabolic Cancer Care

Mon, 04 Sep 2017 00:00:00 +0000

Emerging evidence is pointing towards cancer being a mitochondrial metabolic disease.

Dr Bier has extensive experience with using metabolic therapies such as the ketogenic diet, the metabolic treatment of cancer such as the nutrients used in the Metabloc^TM formula, and Hyperbaric Oxygen Chamber, which can be used synergistically with the ketogenic diet.

Metabloc^TM - Developed by researchers in France and Italy, this combination of natural substances is designed to target and inhibit specific metabolic pathways used by cancer cells to grow. Although the formula is not available commercially, by combining the three nutrient ingredients used in the research studies, we are able to offer the formulation to our patients.

Research has been converging on this for many years, however the recent publication of seminal books for both researchers and lay people has led to a large interest in the field.:

Tripping Over The Truth: The Return of the Metabolic Theory of Cancer Illuminates a New and Hopeful Path to a Cure

Cancer as a Metabolic Disease: : On the Origin, Management, and Prevention of Cancer

"CONCLUSIONS: KD and HBO₂T produce significant anti-cancer effects when combined in a natural model of systemic metastatic cancer. Our evidence suggests that these therapies should be further investigated as potential non-toxic treatments or adjuvant therapies to standard care for patients with systemic metastatic disease."
Poff, A. M., et al. (2013). The ketogenic diet and hyperbaric oxygen therapy prolong survival in mice with systemic metastatic cancer." PLoS ONE 8(6): e65522.

Cancer Care.
World-class support for those living with, recovering from, or looking to prevent cancer.

Cancer Care - An Interview With Dr. Bier
We sat down with Dr Bier to ask him about his interest in Oncology care, and what he does to work with cancer patients.

Naturopathic Oncology
The application of Naturopathic Medicine to people living with cancer. Also called Integrative Cancer Care, the expert blending of conventional and natural medical approaches can enhance survival and quality of life for cancer patients.

Our Integrative Role
We work in close coordination with every member of the cancer care team.

IOS Resources
Designed specifically and exclusively for the use of current patients of Human Nature Natural Health, under the direct supervision of their doctor.

IOS Integrative Oncology Brochure
80% of Cancer Patients Are Using Some Form of Complementary & Alternative Medicine. Wouldn’t You Rather See An Expert Committed to Integrative Care?

Thyroid

Thu, 30 Mar 2017 00:00:00 +0000

Thyroid disorders are increasingly prevalent and have a large impact on health affecting wide ranging areas including energy, mood, weight, and skin and hair quality.

Thyroid Balance

It has become standard recommendation to check TSH, and tell the person that they don't have a thyroid issue when it comes back normal. Unfortunately, that is very often not the case, and people suffer needlessly, sometimes for decades with a underactive thyroid that isn't reflected in the TSH levels.

Although an abnormal TSH proves thyroid dysfunction, a normal TSH does not mean a well functioning thyroid. The key to proper thyroid function is the appropriate balance between all the aspects of the thyroid regulation system. Even if all of your tests are within the normal range, the balance can be off and symptoms manifested.

At HNNH we encourage a comprehensive approach to both thyroid testing and treatment.

Using our Individualized Constitutional Medicine^{^sm} approach, we address the underlying causes and can help your thyroid regain its ability and begin to repair.

According to the American Thyroid Association:

More than 12 percent of the U.S. population will develop a thyroid condition during their lifetime.
An estimated 20 million Americans have some form of thyroid disease.
Up to 60 percent of those with thyroid disease are unaware of their condition.
Women are five to eight times more likely than men to have thyroid problems.
One woman in eight will develop a thyroid disorder during her lifetime.
Most thyroid cancers respond to treatment, although a small percentage can be very aggressive.
The causes of thyroid problems are largely unknown.
Undiagnosed thyroid disease may put patients at risk for certain serious conditions, such as cardiovascular diseases, osteoporosis and infertility.
Pregnant women with undiagnosed or inadequately treated hypothyroidism have an increased risk of miscarriage, preterm delivery, and severe developmental problems in their children.

Common Symptoms of Hypothyroidism

Fatigue
Weakness
Weight gain or difficulty losing weight (despite reduced food intake)
Coarse, dry hair and dry skin
Hair loss
Sensitivity to cold
Muscle cramps and aches
Constipation
Depression
Irritability
Memory loss
Abnormal menstrual cycles
Decreased libido
Slowed speech (severe cases)
Jaundice (severe cases)
Increase in tongue size (severe cases)

You don't have to encounter every one of these symptoms to be diagnosed with hypothyroidism. Every patient's experience with the disorder is different. While you may notice that your skin and hair have become dry and rough, another patient may be plagued more by fatigue and depression. ^EndocrineWeb

Oncology Articles - Some of the latest in Cancer research

Sun, 10 Apr 2016 00:00:00 +0000

Oncology Articles - Some of the latest in Cancer research

Posts - GMOs and Organic Agriculture

Sun, 10 Apr 2016 00:00:00 +0000

Meditation: could it replace opioids for pain relief?

The US is currently in what has been described by the Centers for Disease Control and Prevention as an opioid epidemic. Now, a new study investigates alternative forms of pain relief and concludes that mindfulness meditation is an effective way to reduce pain.

Opponents of #GMO Labeling Broke Washington's Campaign Finance Law - #organic #monsanto http://hnnh.info/1ULUb80

Posted by Human Nature Natural Health on Saturday, April 2, 2016

Citizens Can Sue for Mislabeling - #organic #GMO #monsanto `

Posted by Human Nature Natural Health on Sunday, April 3, 2016

RejuvaPen

Sun, 22 Nov 2015 00:00:00 +0000

Micro Needling

The RejuvaPen uses a sterile needle-tip to create controlled micro-injuries to the skin dermal layer. These micro stresses initiates the body's natural repair process to produce collagen and elastin, which can help smooth fine lines, wrinkles, acne scars, traumatic scars, and stretch marks. Micro-channels created by the treatment also allow for optimal absorption of topical products and Platelet Rich Plasma (PRP), enhancing their effects in the deeper layers of skin.

Thank You For Contacting Us!

Mon, 02 Nov 2015 00:00:00 +0000

Thank You For Contacting Us!

Someone from our staff will get back to you promptly.

If your email program did not launch, please email us directly at:
info@humannaturenaturalhealth.com

Emails are responded to within 1-3 business days.
For a quicker response, or for important medical issues,
please call the clinic at 603-610-7778.

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Sun, 01 Nov 2015 00:00:00 +0000

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Our Facility

Sat, 31 Oct 2015 00:00:00 +0000

Directions to our clinic.

A great amount of thought and care went into every facet of the design of our new facility to provide you with a calm, clean, convenient, low-chemical healing environment.

On-site parking - free, ample parking, right in front of our door.

Everything conveniently located on one level.

Low chemical construction minimizes any chemical off-gassing.

Highest level air quality - We invested in the Sanuvox in duct UV air purifier. This air treatment system destroys biological & chemical contaminants such as mold, bacteria, spores, viruses, allergens, odors, fumes, Volatile Organic Compounds and thousands of other airborne contaminants with no chemicals or ozone.

Food Combining

Tue, 06 Oct 2015 00:00:00 +0000

The following chart illustrates which food work well together, which you need to be cautious with, and which don't digest well together.

Basic rules to understand are:

Liquids should be separated from foods, 30 minutes before, 45 minutes afterwards
Proteins and starches should not be eaten at the same meal
Vegetables combine well with both proteins and starches
Cooked fruit and dairy, represented in the yield symbols, should be eaten cautiously with any of the main meal foods.
Raw fruit should be eaten alone away from other foods

Gluten Grains

Tue, 06 Oct 2015 00:00:00 +0000

Acupuncture Award

Sun, 04 Oct 2015 00:00:00 +0000

Press Release

FOR IMMEDIATE RELEASE

Human Nature Natural Health Receives 2015 Best of Portsmouth Award

Portsmouth Award Program Honors the Achievement

PORTSMOUTH May 14, 2015 -- Human Nature Natural Health has been selected for the 2015 Best of Portsmouth Award in the Acupuncture Clinic category by the Portsmouth Award Program.

MTHFR

Fri, 02 Oct 2015 00:00:00 +0000

A common genetic variant
that can affect multiple systems,
MTHFR status is important to understand.

Methylene tetrahydrofolate reductase (MTHFR) is the rate-limiting enzyme in the methyl cycle, and it is encoded by the MTHFR gene.

The presence of a SNP (single nucleotide polymorphisms) in the MTHFR gene is present in upwards of 50% of the population, and has been correlated to increased risks of heart disease, neurological and mood disorders, and even some cancers.

Vitamin B12 - Should be in the methylcobalamin form
Vitamin B9 - Should be in the methylfolate form

Dr. Bier and his family carry both SNPs of the MTHFR genetic mutations. Human Nature Natural Health has MTHFR Friendly formulas so that people with this common mutation can get the supplements they need.

Insurance

Sat, 12 Sep 2015 00:00:00 +0000

Human Nature Natural Health will no longer be accepting new insurance patients.

Human Nature Natural Health is not contracted with any insurance company and will not submit to any insurer on your behalf.
We will continue to work with FSA or HSA accounts and can provide you with any necessary letters of medical necessity to cover your expenses at our facility.

If your insurance provides coverage for out of network providers, you may be able to get reimbursed for office appointment fees. HMO's usually do not qualify for reimbursement from out of network providers. The amount of reimbursement will vary depending upon your deductible and other details of your contract. Human Nature Natural Medicine will provide you with a completed "Superbill" with the necessary insurance codes for you to submit to your insurance company for reimbursement.

Personal Care

Thu, 10 Sep 2015 00:00:00 +0000

We strive to create a healthy community at HNNH. As our patients begin to feel their bodies heal and their energy improve, they begin to look at everything differently.
Patients want to stop putting chemicals into their bloodstreams through the items they use on their bodies daily, and so personal care items become one of the first questions our patients ask us about.

In an effort to make safe, affordable personal care items available, we have begun to stock products in house. While you stop in for your exams, treatments, or supplements, you can check out the organic personal care items available, at prices more affordable than you might think.

Items we carry include:

Make up and lip balms
Facial Care Products
Shampoo/Conditioner/Hair Gel
Bar and liquid soaps
Deodorants
Lotions
Safe insect repellents
Sunscreen

Make the switch to organic body care and make up product
to make your future self happy and healthy!

Training

Wed, 09 Sep 2015 00:00:00 +0000

Dr. Bier trained in Acupuncture and Oriental Medicine at Bastyr University, one of the premier sites of academic training in the country.

He was the founding Dean of two Colleges, the School of Acupuncture at Southwest College of Naturopathic Medicine and the College of Acupuncture & Oriental Medicine at RainStar University in Phoenix.

For 3 years he both taught and oversaw clinical rotations at Southwest Naturopathic Medical Center where he also served as interim Medical Director.

Dr. Bier has also been active in acupuncture research.
He was a board member of the Society for Acupuncture Research,

and lead investigator of the first government-funded trial of the efficacy of acupuncture for use in smoking cessation, which was published in the prestigious American Journal of Public Health.

Dr. Bier was also instrumental in bringing acupuncture licensure to the state of Arizona, where he helped finalize educational and licensing standards.

ADD / ADHD Care -An Interview With Dr Bier

Fri, 04 Sep 2015 00:00:00 +0000

One of our areas of focus within HNNH is working with children with ADHD, and other mood or behavioral issues. As Medical Director of the Dietary Research Foundation, a research organization dedicated to advancing the knowledge of the interaction between human nutrition, cognition, behavior, and intelligence, Dr. Bier has spent over 15 years researching and publishing on the interaction between nutrition and cognition, behavior, and intelligence, and has a special interest in working with children with behavioral and learning issues.

We sat down with Dr. Bier to talk about his background in the area, and philosophy of treatment.

What began you interest in working with patients with ADHD?
I have always been interested in working with children because my experience, my belief, my true hope is that if we help kids be healthy they never have to experience themselves as someone who isn't healthy and they do not have to become a teenager or adult who is unhealthy. If you get them young enough, they do not even remember a time in their lives when they weren't healthy, which allows them to experience themselves as whole, healthy beings. My ultimate goal is to treat a child at preconception so that the pregnancy is healthy, better yet to treat the parents so that the child is born healthy. A happy, healthy child is really the best way to make the world a better place.

What research encouraged you to help children working with ADD, ADHD and mood disorders?
When I was director of research at Southwest College of Naturopathic Medicine and Health Sciences, I began to do research with a professor at California State University, Dr. Stephen Schoenthaler, in the areas of nutrition and cognition, behavior and intelligence. Our work was able to show that sometimes, minor nutritional interventions can have huge impacts on children's cognition, their ability to think and do well in school as well as their behavior, even showing improvements in intelligence scores on standardized tests. So if you can make substantial changes with minor modifications, when we are looking at the whole person and optimizing their health, the possibilities are tremendous. We can help the child experience themselves as the best they are able to be.

What part does the research you did play into your practice and approach now with ADHD patients?
Our research delved into what factors contribute to ADD, to difficulties with cognition and intelligence. What we found is that for people who are deficient in any of thirteen essential nutrients and have behavior or cognition problems, repleting those deficiencies will correct the brain function, and thereby allow them to improve their academic performance and behavior. The changes were even measurable in brain waves.

It’s actually incredibly simple to take deficiency to sufficiency. We did blinded controlled studies in schools in Arizona and saw incredible results with a two penny a day chewable multivitamin; based on standardized tests the kids who took the multivitamin experienced four months of education compared to the kids who did not get the multivitamin who got two months of education in the same classroom with the same teacher. Essentially, we saw that if you give those vitamins and change the food, it was enough to almost double learning in a classroom.

Quite honestly, almost any basic (although we design something special) multi vitamin is going to give a decent amount of those thirteen essential nutrients. In our studies there was a measurable three point gain in intelligence in IQ tests in schools with kids from both good socioeconomic status and those from low socioeconomic status who were were deficient,, so moving kids who are deficient to sufficiency is really very simple.

In the work that we do clinically with children, we work to go deeper and help kids maximize their health and their cognitive function, as well as their mood, an issue which has become so much more common than it was twenty years ago. When I started practicing you didn't have as many kids with mood disorders, or depression, or with anxiety. Quite frankly, you didn’t have as many people, children, teens or adults; the reality is that ADD and behavior or mood disorders is far more prevalent across all age group these days. This collection of issue is when it becomes much more difficult and I cannot just say "here, take this multi-vitamin". Why are we seeing more of these mood disorders? How is that related to the cognitive ability of the child or the person? These are the larger questions and where treating each person as a unique individual becomes absolutely necessary.

Do you think part of that stems from the imbalance within parents before they conceive and it moves on to the child, as it seems as though each generation is more nutritionally misguided than the previous generation?
It is actually an incredibly scary area of research called epigenetics, which is the study of how genetic change is passed down through the genome across generations, that is something that we didn't realize at all ten or twenty years ago. we used to think that, no matter what you did to yourself, you could pass on clean genetics to your children. In fact, that is not the case; it has been shown that what you do alters aspects of the genome that is passed down to your children and they basically suffer for the sins of the parents. So what we are seeing in children I think is, without question, related to what we did to our bodies through improper diet and environmental chemical exposures, as we were affected by what our parents did that passed down to us.

What is your approach to working with ADD, ADHD or a mood disorder?
As always, when I am working with any patient, we are looking at trying to address the root causes. What is actually causing the difficulty in this particular, unique person? Our primary tools are always to look at the diet too see if it’s supplying the correct nutrients and to make sure none of the foods are reactive to the person., to use supplements as a tool to replenish and rebuild weakened systems, and then use treatments for the neurological system as necessary.

The first thing we look at is what is this child or person eating? Are they eating foods they are reacting to? Are they eating foods that are actually causing the problem? Finally, are they missing foods that would give them nutrition so that the brain can function properly?
Our approach is taking out foods that are causing a problem and adding in things that can help. Diet is the core of this approach, then we look at supplements. We use supplements to replenish what is missing in the person- either because it hasn't been in their diet or because some of these epigenetic changes we were talking about. That person may require a higher level of supplementation, which may be required indefinitely. Repleting the nutrients that are missing, then adding in the things that are necessary to strengthen, to shore up the brain and support weakened areas. We have a whole line of powders and chewable supplements I have created especially for children, who might not be able or willing to swallow capsules. These supplements are tasty, fun, and help supply the necessary nutrients without using anything artificial that is negative for the body.

Finally, we look at treatments. We have a number of treatments such as CranioSacral therapy that can be very helpful for children in terms of stabilizing the nervous system, helping them come to a calmer space and staying there in that calmer space. So when you use those three effective tools (diet, supplements and therapies) you tend to see children perform much better in school. Teachers will frequently, if not consistently, comment on how much better the kids are doing. , This approach really frees the child up to not just do well in school, but to also be who they truly are, when they do not need to be using so much of their energy to try and hold themselves calm when they really aren't, to try to hold anxiety or mood disorders at bay; they can just be kids again!

Do you work with families who do not want to put their children on pharmaceuticals for their diagnosis only, or families whose goal it is to have their child get off the medications they are on?
We see both of these types of families. The goal is always to have them experience themselves more truly as who they really are and that is definitely possible to do without the medications over time.

I do not prescribe the medications, however, many of the children are on medications and that is fine. When they no longer need it as much, we are able to reduce the dosages, or we are able to take breaks over school breaks or over the summer, and then we often find they never need it again.

How quickly can results be seen after families meet with you and start incorporating your suggestions?
Changes in behavior and focus can happen incredibly quickly, within days sometimes. Again, you have this balance between things they are doing that are wrong for their body and then things they are adding in to strengthen and stabilize their bodies. So, if that is fifty/fifty, when you remove those bad things, you see a fifty percent improvement, if it is ten percent/ ninety percent, then you see a ten percent improvement and the other ninety percent is going to be slower. You can see a significant improvement very rapidly. The key is that the neurological tissue is very slow to change tissue. Skin is turned over all the time; every red blood cell that exists in your body today will be gone in three-four months, so, in four months we can have new blood cells built with all the new nutrients. Your brain cells don't turn them over - they are with you for life. , So, brain cells that were built with the wrong fats don't just go away in three months, they have to be actively repaired by the body. That is a years-long process. We are looking forward to a point will they have the resiliency that I want them to where they don't need to be taking the herbs, where if the environment shifts they can handle it the way I would want them to, but that is a years long process. They can very rapidly have great improvements with the correct support. It is not yet truly resiliency and strength in the body yet, that, unfortunately with the neurological system, will take years to develop.

Why do you put so much focus on ADD, ADHD and mood disorders in children?
There is nothing more gratifying than seeing a person, a child, who was so defined by a negative, so defined by a diagnosis and a disability to function, come into their own and leave that behind. This child is able to manifest who they are and what they are truly capable of, and know that they are going to be able to go out into the world and do what they should be doing because they are able to function without this incredible drag on them, this disability. That s why we put so much effort into this, because the reward of seeing even one child who might not have been able to actualize themselves become who they truly are is unbelievable.

This is true of our patients from age five through college age; we are seeing a surge in college age students diagnosed with ADD or ADHD. Traditionally when we hear that term we tend to think children, but those children have grown up, and it now affects adults and those 20-somethings in college; you see people struggling to make it through instead of truly learning and getting the support they need. Their nutritional deficits mean they are not able to think as clearly as they should, and are not getting the experience they should be getting. So to answer the question of who do we treat for ADD/ADHD is - anybody who has difficulty with focus and mood and getting the support to actualize who they are and what they want to be doing.

Is it worth forcing a child or in any way impacting a child's ability to eat and be "normal?" Why not let them just eat what they want to eat, do what they want to do and have them take the medication?
There are a lot of answers to those questions. First of all, the medications don't work that well and do not solve the whole problem, plus they have side effects; if the patient’s food hasn't changed, you are adding and creating a lot of negative reactions within the body. No child or person likes to be different, especially younger people, especially teenagerst. We work very carefully with each family to see what is possible for them, what they are willing to do, and we individualize our protocols on that to make it sustainable and easier for the patient and the family to succeed.
This is an investment in the future so these children fully experience their childhood; because the fact is they already aren't. They are not experiencing themselves as the calm, centered individual they have the potential to be and, like anything else you want, like getting good grades in school, you need to put the work in, it doesn't just come. It is much easier to start making these changes earlier the earlier you begin, the more the person considers it normal for them.

As I often say, my favorite time to start is preconception and then we do not tend to have these issues. So, the younger they are, the easier it is to make these shifts in the diet, which becomes ‘this is how we live in the world and this is how we eat’. It is not about being perfect, this is not about never making a mistake, it is about educating the person about what works in their body. What happens when they adhere , usually pretty quickly is that they feel better, they like how they feel inside and how they act better. So when they go off, when they put back in the things that are causing the problems in the body, they don't get the good feedback they were getting from teachers and friends. Most importantly, they do not particularly like the way they act, so it becomes a really positive, self sustaining input. If they were hesitant in the beginning, and then they start to get the feedback, both internally and externally, that strengthens and reinforces that good-for-them eating behavior.

Is there a way that you would advise families to prepare for this lifestyle change to avoid some of the resistance to the coming changes?
My experience is that most children who have these issues are very well aware of them. Even though it is so common today it is still a stigma. So even if the child pretends that it isn't, dealing with their lack of ability to control themselves, to be and act calm, is really still very difficult for them emotionally. Being able to offer them a potential solution is usually received as a very positive thing. In our practice, we have developed the tools to make this a very sustainable program while they are in school. Fortunately, there is so much acceptance today of alternative diets; unlike fifteen years ago when they would have been the only child in the school bringing food from home and eating differently. Today, it is so common to not be able to bring peanuts to school, as an example, because so many are allergic or gluten sensitive. I think it is much more common and accepted that you can have your own individual diet, it’s even trendy!

If you had a message to get out to people with these diagnoses, what would it be?
I would say that these diagnoses - ADD or ADHD, neurological dysregulation, disharmony, or dysfunction as a whole has unfortunately become incredibly normal in our population and people may take it for granted that it is a variation of normal, but it does not have to be that way.

We all have a unique individuality in terms of how we process and look at the world and that is wonderful. There will always be variations among people in that, there is no one perfect way everybody should process. However what we are seeing today is not just the recognition of a wider variation of normal, but an acceptance of pathology that has been passed down through epigenetics and the generations. The nervous system function has been changed through exposure to the chemicals and through the alterations in our environment.. Having to live with those changes is not normal, and it is also not necessary. We can make shifts and changes so that the child's energy can go towards creative expression and not towards trying to get their neurological system and their thinking to function for them. With the incredible amounts of demands that today's world and their schooling environment puts on them, we can help them function at their best capacities, instead of constantly compensating.

BioPhenotypeA

Fri, 04 Sep 2015 00:00:00 +0000

This BioPhenotype corresponds with blood type A, and indicates the presence of one to two million N-acetyl-galactosamine (NAG) molecules dotting the surface of every cell in your body, not just on the red blood cells, and often free floating in your fluids (stomach acid, saliva etc)

The greatest strength, and at the same time the greatest weakness, of this BioPhenotype is the mind and nervous system. When at peace, the mind is intuitive, creative, even visionary. The A mind answers questions quickly and cleverly. However, under stress and pressure, the A mind loses this ability, and there may be a tendency to say things you later regret. It is possible for BioPhenotype A’s to recognize when they are feeling pressured, as it typically produces a tightness in the pit of the stomach, just under the ribs. It is wise to learn to recognize this sign from your body, and use it as a signal to back away from the situation, and let the mind regain its composure before jumping in with an answer. You will find that if you wait until you are relaxed that your intuition will supply you with the clever answer to which you are accustomed.

Stress is at the root of many of the physical problems BioPhenotype A’s suffer with. The digestive organs tend to be delicate in function, and may produce many symptoms such as gas, bloating, irritable bowel, constipation and worse when there is stress. Likewise, stress tends to shorten and tighten the muscles, leading often to headaches and spinal pain. Learning to master the nervous system, to make the most of your natural strength through techniques such as meditation, yoga, tai chi and qi gong , is vital to the health and happiness of the A. A’s should not attempt to quiet their nervous systems with heavy exercise, as this only wears them down in the long run.

Healthy A’s have a limited need for dietary animal protein. As you get stronger, you will find that your doctor will tend to wean you off animal proteins to a great extent, and substitute vegetable proteins such as tofu, nuts and legumes. Dairy and wheat products are to be avoided by this type.

BioPhenotypeAG

Fri, 04 Sep 2015 00:00:00 +0000

This somewhat rare type corresponds to blood type AB, where there are the sugars that define both the A and G BioPhenotypes in relatively equal proportions in the BioPhenotype.
Contact Us With Any Questions

This type is seen as a sort of hybrid of A and G as described above. We look to see whether there is a predominance of either the A or G in the type, and treat accordingly on the scale between the two types.

BioPhenotypeF

Fri, 04 Sep 2015 00:00:00 +0000

If your BioPhenotype is F, it means that that there are approximately one million fucose molecules on the surface of your cells. These are the sugar molecules that define the O blood type, although the markers are on every cell in your body, not just on the red blood cells, and often free floating in your fluids (stomach acid, saliva etc)

The presence of fucose indicates a high need for dietary protein, including often generous portions of red meat such as bison and beef. However, there is at the same time a need for heavy aerobic, or cardio, exercise. If a person of this type attempts to consume red meat without exercising regularly, there may be a buildup of toxins in the blood, as the meat won’t be properly metabolized. If this is your type and you try to exercise without properly fueling your system with protein, there is a danger that you will run your body down rather than build it up. Both protein AND cardio exercise are important.

Exercise plays a vital role in the mental and emotional health of this type as well. This is not to say that people of the F type love exercise, many would much rather sit on the couch. Once you get going, however, you notice how good it feels to exercise, and you enjoy the pleasant, relaxed feeling that it brings when you are done. If done first thing in the morning, exercise can help keep you centered, balanced and focused throughout the day. Good, hard exercise brings clarity to the mind for this type. Long sitting brings about a comfortable sluggishness. Therefore, you will get the most out of your potential if you exercise daily, and interrupt long periods of sitting by getting up and moving periodically.

People of this type generally have the potential to be quickly decisive, but often lose their decisiveness through over-thinking their dilemmas, and asking others for their opinions. Learn to trust your gut instincts and follow your heart. You are born with a reliable guide in the feelings in your body. If you follow them rather than the distractions of your mind, you will find that the answers to seemingly difficult decisions can come to you swiftly and easily.

BioPhenotypeG

Fri, 04 Sep 2015 00:00:00 +0000

The letter G denotes the presence of the glycoprotein D-galactosamine in the BioPhenotype. This type is commonly known as blood type B, although the markers are on every cell in your body, not just on the red blood cells, and often free floating in your fluids (stomach acid, saliva etc)

People of this BioPhenotype tend to be analytical and methodical in their approach to problem solving. They have a natural affinity for order and systems, and are uncomfortable in work situations that are run haphazardly. They are easily bored by repetition, and enjoy seeking new challenges to stimulate their gift in problem solving. They do best when they have authority and free reign to put their talents to work, and are often quite successful in business. They are characterized by a sort of healthy skepticism that questions everything, and asks pointed questions until they thoroughly understand and are either in agreement or disagreement. They thrive when they run their own company or departments in larger firms and are able to creatively problem solve.

Many people of this type find that other people often quickly feel comfortable around them. You may find that strangers or people you barely know open up readily to you and listen to your advice. Many type G people are naturally drawn to counseling professions for this reason.

Exercise can be moderately vigorous for this type, although they are not quite as sturdy as people of the F BioPhenotype. Likewise, they can benefit from yoga or tai chi if they prefer. This same flexibility is seen in the diet, which can accommodate animal protein, although not in the same proportion as the F, or can tend more toward vegetarianism.

Cancer Care at HNNH- An Interview with Dr. Bier

Fri, 04 Sep 2015 00:00:00 +0000

One of the areas of focus within Human Nature Natural Health is helping patients who are interested in preventing or managing a cancer diagnosis. Dr Bier is an active member of the Oncology Association of Naturopathic Doctors (OncANP) and has brought together his background in biochemistry and research along with his Naturopathic and Oriental medicine training and experience to develop a very sophisticated method of assisting patients prevent and work with a diagnosis of cancer.

We sat down with Dr Bier to ask him about his interest in Oncology care, and what he does to work with cancer patients.

WHAT BEGAN YOUR INTEREST IN FOCUSING ON WORKING WITH CANCER PATIENTS?

Dr Bier: In my clinical training at Bastyr University, I was involved with the Immune Clinic, the first federally funded naturopathic clinic focused on HIV/AIDS patients. That gave me a profound experience working with very ill patients with severe immune system issues. During my residency and years as Dean and Research Director at the Naturopathic and Acupuncture College in Arizona, I brought together several local organizations and help found a similar clinic focusing on treating HIV/AIDS patients with immune-compromised conditions. It was extremely difficult but rewarding work.

Once I moved back to the East coast and began my regular practice, I was dismayed to find cancer patients of all types being treated very much the same way not only in conventional oncology, but also in many alternative medical practices; doctors were focusing on diet, and boosting the immune system through supplements and treatments, regardless of what type of cancer the patient had. The patients were doing well, having a longer and better quality of life than predicted by their oncologists, but it wasn't specific enough. I knew we were missing something.

A turning point for me was when a patient I was very close to, who responded very well to our standard naturopathic approach to her cancer care, passed away. She was one of my first cancer patients when I started to practice, and she survived for years beyond what her doctors originally predicted, but it was still very difficult for me emotionally and led to a lot of soul searching.

I realized my tools, although effective, were not as good as they could be and when we’re dealing with something like cancer, there’s no such thing as ‘good enough’. I needed to carefully and systematically examine all options, conventional and alternative, to help patients integrate both approaches for their cancer treatment. I knew that providing a balance of the two approaches would really help cancer patients succeed in their health goals.

WHAT PART DOES RESEARCH PLAY IN YOUR PRACTICE?
Dr Bier: I have always been fascinated by research, and I use research as one of the foundations of my practice. I constantly review research literature, and it’s helped me create a vast database of cancer research to support my integrative approach to cancer diet, supplements and treatments. Most oncologists don’t realize that there are tens of thousands of studies in the conventional medical literature that support the use of natural substances in cancer treatment, to make conventional treatments more effective, lower their side effects and even to treat cancer directly.

HOW DID YOU GET STARTED IN RESEARCH?
Dr Bier: Biochemistry was my entry into higher education, and one of my first jobs was conducting in oil spill cleanup research for the Canadian government. When some of my own health issues led me to a Naturopath for very successful treatment, I changed my life’s direction to pursue Naturopathic medicine.

While I was at Bastyr medical school, I continued doing research as a Research Assistant, and later at Southwest College of Naturopathic Medicine in Arizona. as Research Director. I consulted for the Arizona government, and in areas of industry research as well. I also worked with a company doing expert system technology in natural medicine, computer modeling to mimic how an expert thinks and goes through problems. It was that experience that gave me the first concepts of how to use sophisticated computer modeling to guide my use of cancer research.

WHAT IS YOUR APPROACH TO TREATING CANCER?
Dr Bier: I approach cancer differently with each individual patient, but I focus on five foundational concepts to offer the best approach to each oncology patient:
* Strengthen the immune system to fight cancer.
* Fight cancer cells directly using nutrients and treatments.
* Potentiate conventional treatments using nutrients and treatments.
* Decrease the negative side effects you may experience from conventional oncology treatments.
* Support the immune system and related organ systems for optimal health in general.

WHAT IS THE VISION OF YOUR PRACTICE?
Dr Bier: When I founded Human Nature Natural Health, my vision was to create a higher level of individualized care for patients. We offer a completely individualized approach to treat each specific patient in their current state of health. We really cater to the needs of all patients, and in cancer care, the type of cancer they have and to offer more success and improve quality of life and health.
Most of our cancer patients are doing some sort of conventional treatment; however, some are not, either because they have no conventional options left, or because they have chosen to go ‘all natural’. In all cases, our goal is to help patients make the most informed decision possible, which means I will often meet with them and go over the relevant literature on their recommended chemotherapy regimen so that they are aware of both the potential benefits (increased progression-free survival versus increased survival), and the likely risks (common side effects, increased risk of secondary tumors etc).
The excellent research being done in medical schools and labs all over the world makes it possible for me to regularly update my both my approach to specific cancers, and what specific compounds and combinations will fight those cancers best. I have in the range of 30 different supplements in our oncology support line and all of them are the results of my research into what combination of nutrients is most effective.

IF YOU HAD ONE MESSAGE TO GET TO PEOPLE ABOUT CANCER PREVENTION AND TREATMENT, WHAT WOULD IT BE?
Dr Bier: There are things you can do to improve your quality of life and chances at surviving cancer no matter what your diagnosis. It is a lot of work, but the rewards are well worth the efforts.

Chronic Disease

Fri, 04 Sep 2015 00:00:00 +0000

"As a nation, 75% of our health care dollars goes to treatment of chronic diseases. These persistent conditions—the nation’s leading causes of death and disability—leave in their wake deaths that could have been prevented, lifelong disability, compromised quality of life, and burgeoning health care costs."
- Centers for Disease Control and Prevention

Chronic diseases can be prevented and treated.
Using our Individualized Constitutional Medicine^sm approach,
we can help you improve your quality of life.

Whether you live nearby or require long distance care, our approach can work for you.

Lyme Disease

Is More Than An Infection.
Lyme needs to be treated as a Multi-System Infection, Inflammatory & Immune Deficiency Syndrome.

Holistic Cancer Care

Integrative Oncology Support - Evidence-based, safe, compassionate, and cutting edge care.

Multiple Chemical Sensitivity

We Can Help You Stop Reacting To A Toxic World with the most comprehensive assortment of detoxification and cleansing treatments available.

Diabetes

Regain Control Over Your Blood Sugar.
We can help you prevent diabetes, cope with the disease and its complications, and even potentially reverse its effects.

Heart Disease

High Blood Pressure, High Cholesterol, and Poor Circulation are all treatable with natural medicine.

Metabolic Syndrome

High Blood Pressure, High Blood Sugar, Abdominal Obesity, Unbalanced Blood Lipids.

Colon Irrigation

Fri, 04 Sep 2015 00:00:00 +0000

Colonic irrigation has played a central role in natural therapy since the first medical records were kept. Pressed into ancient Babylonian cuneiforms are found the earliest known descriptions of a form of primitive colonic irrigation using hollow reeds to introduce water into the colon.
Although the technology has improved greatly, we find to this day that this simple approach to detoxification is very effective in alleviating a great variety of conditions. It is especially indicated in the treatment of fatigue, muscle and joint pain, skin conditions such as eczema and acne, and autoimmune conditions.

The treatment is simple. Purified water is introduced into the colon through a disposable speculum. Water pressure is monitored and controlled by the attending doctor or nurse. The water mixes with the contents of the colon, leading to a series of “releases” of material into the waste hose. Sessions last approximately 45 minutes, and are generally painless. Many patients report a feeling of lightness and enhanced well-being afterward.

Our colon hydrotherapy equipment is a state-of-the-art machine, imported from Canada; FDA approved for safety and reliability. It uses a 3-Stage Water Purification System on each unit - sediment and carbon filtration plus Ultra Violet sterilization to insure that only pure water is used. An Automatic Temperature Control thermostatic precision valve and dedicated hot water heater insures that the water stays at the temperature set by your nurse for your treatment. Along with a private individual bathrooms in each colonic room, you are guaranteed a safe, professional experience.

The best cleansing therapy, colon irrigation is effective in alleviating a great variety of conditions. The perfect procedure to detoxify the major organs of elimination including the colon and lymphatic system, and restore normal bowel function. We prescribe it for fatigue, autoimmune conditions,muscle and joint pain, skin conditions such as eczema, and any condition associated with a build-up of toxicity or chemicals.

Comprehensive Exam

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Our most commonly used approach for the patient who is fully committed to attaining and maintaining optimal health, no matter what their starting condition may be. This type of examination is suited for anyone, including children, who is ready to adopt a way of living that promotes well-being and longevity, but is especially recommended for anyone seeking help for more serious conditions.

This is a global assessment of your current health status including specific knowledge of your innate strengths and liabilities through our Individualized Constitution Medicine^{^sm} approach.

Our Philosophy
Optimum health is a balance between appropriate inputs and outputs to the system. When we teach each person what's optimum for them, they can make better, more balanced choices in their life.

Individualized Constitutional Medicine^{^sm} is the understanding and recognition that we all, at our core, have different needs for health, that what worked for one person, will not work for another and what worked for you at one point in your life, may not work for you now.

Once we know your Constitutional needs, the examination gives specific insights into your requirements to heal, and guides your doctor in tailoring your guidelines. You will leave with an Individualized Nutrition Guide which details the perfect diet, supplements and natural therapies for healthy living that will continually evolve as your health improves.

After a 2-4 week period you will have a complimentary Progress Check to answer any questions, and do any fine-tuning of your recommendations that may be necessary.

The initial diet, supplement and therapy recommendations given are usually valid for a period of 3 months, after which a Reexam is recommended in order to evaluate how far the body has come, and what the next set of recommendations should be in order to continue the healing process.

CranioSacral Therapy

Fri, 04 Sep 2015 00:00:00 +0000

CranioSacral Therapy (CST) is a gentle, hands-on approach that releases tensions deep in the body to relieve pain and dysfunction and improve whole-body health and performance. It was pioneered and developed by Osteopathic Physician John E. Upledger after years of clinical testing and research at Michigan State University where he served as professor of biomechanics.
Using a soft touch which is generally no greater than 5 grams – about the weight of a nickel – practitioners release restrictions in the soft tissues that surround the central nervous system. CST is increasingly used as a preventive health measure for its ability to bolster resistance to disease, and it's effective for a wide range of medical problems associated with pain and dysfunction.

How does CranioSacral Therapy Work?

Few structures have as much influence over the body’s ability to function properly as the brain and spinal cord that make up the central nervous system. And, the central nervous system is heavily influenced by the craniosacral system – the membranes and fluid that surround, protect and nourish the brain and spinal cord.

Every day your body endures stresses and strains that it must work to compensate for. Unfortunately, these changes often cause body tissues to tighten and distort the craniosacral system. These distortions can then cause tension to form around the brain and spinal cord resulting in restrictions. This can create a barrier to the healthy performance of the central nervous system, and potentially every other system it interacts with.

Fortunately, such restrictions can be detected and corrected using simple methods of touch. With a light touch, the CST practitioner uses his or her hands to evaluate the craniosacral system by gently feeling various locations of the body to test for the ease of motion and rhythm of the cerebrospinal fluid pulsing around the brain and spinal cord. Soft-touch techniques are then used to release restrictions in any tissues influencing the craniosacral system.

By normalizing the environment around the brain and spinal cord and enhancing the body’s ability to self-correct, CranioSacral Therapy is able to alleviate a wide variety of dysfunctions, from chronic pain and sports injuries to stroke and neurological impairment.

What conditions does CranioSacral Therapy address?

Migraines and Headaches
Chronic Neck and Back Pain
Autism
Stress and Tension-Related Disorders
Motor-Coordination Impairments
Infant and Childhood Disorders
Brain and Spinal Cord Injuries
Chronic Fatigue
Fibromyalgia
TMJ Syndrome
Scoliosis
Central Nervous System Disorders
Learning Disabilities
ADD/ADHD
Post-Traumatic Stress Disorder
Orthopedic Problems
And Many Other Conditions

Diabetes

Fri, 04 Sep 2015 00:00:00 +0000

We provide expert naturopathic care for
diabetes and prediabetic conditions such as Metabolic Syndrome

We will teach you how to prevent diabetes, cope with the disease and its complications, and even potentially reverse its effects.

What does HNNH do for Diabetic Patients

We work with you to design a protocol of diet and treatment to control your blood sugars, and other related risk factors, such as metabolic syndrome, cholesterol, triglycerides, and blood pressure, in order to help improve the quality of your life, and reduce or eliminate your dependence on medications.

Natural Care for Diabetes, Metabolic Syndrome and Associated Conditions

Scheduling Information

Best in New Hampshire Magazine 2024

Top Doctor Award 2024-
Naturopathic Oncology

Best of Portsmouth Ambulatory Health Care 2017-2024

Digestion Interview

Fri, 04 Sep 2015 00:00:00 +0000

Treatment for digestive disorders needs to focus on
finding the root cause, and repairing weakened function.

One of the areas of focus within Human Nature Natural Health is working with patients with digestive issues.
We sat down with Dr Bier to ask him about his interest and approach with patients working with gastrointestinal issues.

What piqued your interest in working with patients with digestion issues?
I started this whole journey as a patient because of my own gastrointestinal problems. When I was much younger I had digestive issues that conventional doctors weren't able to figure out. I saw many different doctors and specialists who were all doing testing and coming up with different diagnoses of what they thought was going on with me which ranged from irritable bowel syndrome, to inflammatory bowel disorder, to Celiac. After extensive testing they all basically gave me my chart and told me to check myself in at Johns Hopkins to see if they could figure me out. It was at that point that a friend of my mother's suggested that I go see a Naturopathic doctor in Toronto. We drove 5 hours to meet Dr. D'Adamo for an examination. For the first time I had an explanation that made sense to me as to why I was feeling the way I was. I followed his dietary and supplement recommendations and my problems went away. This is how I became interested in alternative medicine. Previously, my background had been in the sciences, but Dr James D'Adamo suggested that I switch my thinking, and look into the study of medicine, so I did.

Since the beginning of my medical practice I've always had a specific interest in gastrointestinal health and its function because that's really at the core of all health: If you're not able to digest and absorb your food, the body can't get the nutrients it needs to keep things functional. My own significant personal history of gastrointestinal distress from childhood to my teenager years gives me particular empathy for patients with gastrointestinal issues; life is incredibly difficult when your digestive system is not functioning properly.

What do you for Gastrointestinal Problems?
What we do for gastrointestinal problems is really both very intricate, but also some very basic work. There are certain essential building blocks to good digestive function and we have to figure out with each individual patient why their system has broken down. What is it about the patient's digestive function that is not working? Sometimes, a single course of antibiotic leads to the issues that are causing the patient discomfort today. Often, stress has impacted the stomach’s hydrochloric acid production which then impacts the enzyme’s capacity of the small intestine. There are a lot of different configurations, so the key really is figuring out where the dysfunction is and fixing it, rather than just giving it a label - this is irritable bowel syndrome, or this is inflammatory bowel disorder, or this is celiac disease, or gluten sensitive enteropathy, or small intestinal bacterial overgrowth (SIBO) as they are now calling it.

What is Successful Digestion?
There are some very basic functions you need to digest successfully. To start with you need to chew your food well, and you need to mix it with saliva to begin the digestive process. When food is broken down and swallowed it moves to the stomach. The stomach then has to be filled with hydrochloric acid and it releases the enzymes to work at the pH of hydrochloric acid to begin protein digestion. Food sits in the stomach for several hours (kind of like a soup pot brewing) beginning the process and then slowly releases a small amount of matter into the small intestines, where other enzymes help begin to break things down. I tend to talk about it like having a big Lego castle made up of many pieces, and now you've got to break it down into individual Lego blocks to put them away. In order to get nutrition from your food, you have to break larger molecules (proteins, fats, carbohydrates) into smaller, absorbable ones.

After that, what's left over, such as the fiber and the fluid and everything else, goes into the large intestines, which I liken to an industrial oven because you basically put the liquidy stuff in one end and well-baked cake comes out the other end . If it goes through too quickly it's under baked and is too loose as watery diarrhea, and if it goes though the system too slowly it is over baked, or dry, so constipation.

You also have the good bacteria in the large intestines which play a very intimate role in digestion. It's like an old growth rainforest with a balance of all sorts of different flora, a multitude of bacteria and yeast species and they all work in harmony together. Anything that disturbs that balance, whether it’s antibiotic use or some food-borne infection, can really throw you off, sometimes for life. What I say is that event is the equivalent of putting a bulldozer through your rainforest, even if you only did it once. If you only took antibiotics once when you were 5 years old your gut rainforest didn’t necessarily grow back the way it was originally, you have the issue of having scraped the forest clean, and what tends to grow back are the weeds, or the bad bacteria, yeast etc.

So we really have four primary areas in digestion:
Starting with proper chewing and mixing in the mouth, then in the stomach we have hydrochloric acid and then the small intestine for the enzymatic breakdown, and the colon for bacterial balance: all absolutely 100% crucial to proper digestion and functioning. If any one of those is thrown off all the others get affected and we start to get a breakdown in the system.

Do you treat Celiac Disease and gluten sensitivities?
One of the diagnoses that has become very popular right now and that everybody knows about is Celiac Disease. What’s interesting to me is Celiac was actually one of the diagnoses I was given when I was younger and I lived with it for a couple of years when I was still trying to figure this all out. Back at that point it wasn't even called Celiac Disease; it was called Celiac-Sprue, which is a tropical parasitic disease! Doctors asked me when the last time I traveled to South America was and how I might have picked up a parasite, which, of course I hadn't!

No one knew what Celiac disease was back then. The head of gastroenterology at the hospital had to look up what it was, and then when I was in medical school I did a project on Celiac to teach my classmates and faculty about it. In my professional career, I have watched the prevalence of Celiac go from one in ten thousand to what it is today, where they are saying 1 in 150 people have it and many are under diagnosed.

Finally, we have to examine the assumption that eating gluten free is better for you. It's very interesting to watch the shift in the understanding of Celiac disease and gluten sensitivity/ wheat allergies. These are all valid in reality, but they're not the same thing. I have to deal with a lot of people who come in with an official diagnosis of Celiac when they don't have it and really should have been tested properly for gluten sensitivity.

Because there are several distinct gut issues, it's very important to really parse out what the particular dysfunction is for the individual. I have put together a graphic to illustrate the difference (it is on our website) between Celiac Disease, gluten-sensitivity with family allergy of gluten sensitivity, or even Candida-yeast issues. They're all distinct and it's important to figure out which the person has, otherwise they may be doing a gluten free diet that they don't need to, which really has them eating the commercially available, often trendy foods, which are not healthy. These foods may be gluten free, but are NOT good for them. Back when I was originally diagnosed as Celiac and gluten-free you basically had to eat meats, vegetables, and rice cakes, period. There was literally one brand of gluten free bread that you could not take off the shelf without it starting to break into pieces: I would bring in a binder to shift it onto to hold it so that I didn’t actually touch it. Today you can go gluten free and eat nothing but cookies and candies and cakes. I have people coming in thinking they're doing the best thing for themselves by going gluten free and causing tremendous damage to themselves.

When I started practicing nobody knew what Celiac was. Ten years ago it was very rare. Today, everyone knows about it, and everybody assumes gluten free is healthier for you and that's very much not the case.

What is Small Intestine Bacterial Overgrowth (SIBO)?
That's another question that comes up a lot – SIBO, or small intestinal bacterial overgrowth is actually a fairly new term. I don't know that I had one person come in with that diagnosis for the first 18 years of my practice and now, in the last couple of years it's fairly common. It's new in the conventional world as a diagnosis but it really is what naturopathic medicine has been talking about forever, which we commonly call dysbiosis. That means the bacterial balance in your digestive tract is off; instead of having a nice green lawn with hardy, beneficial plants someone scraped it and you now have a lot of weeds and poison ivy in there, which in the case of the digestive tract throws the digestion completely off. You have to look at the whole system from mouth all the way to the end of the tract and see why the system is off. I am seeing a lot of people coming in where now that they have the concept of small intestine bacterial overgrowth, the answer in conventional medical terms is for doctors to just give more antibiotics and then hope that the good stuff comes back, or they'll give large doses of antibiotics and throw some probiotics at it and hope that solve the problem.

Again I liken that approach to bulldozing the rainforest and throwing some grass seed down and then wondering why it doesn't reset itself back to perfect balance. Ultimately, it’s very much possible to treat SIBO; you just have to do it in a far more sophisticated way than just trying to kill the bad bacteria and throwing some probiotics into the digestive tract.

What would you say to people struggling with digestion issues?
The great news is that after beginning our therapies, supplement, and dietary suggestions, our patients often feel significantly better in a short period of time. The supplements are an essential tool I use to help repair, and allow the depleted gut to heal. The treatments I recommend to help our GI patients along I suggest with the intention of repairing and cleaning the gastrointestinal tract.

Ultimately, there are many reasons why digestion can be terrible, and I work very hard to help people restore successful digestion no matter the cause. It comes down to recognizing that healing takes time and with dedication and the right tools, your digestion, and thereby your body, can heal.

Directions

Fri, 04 Sep 2015 00:00:00 +0000

Human Nature Natural Health is easily accessible by major highways in New Hampshire, Maine and Massachusetts. The closest airports are Boston Logan International and Manchester Boston Regional Airport .

Our office is located on the West end of the building. When you arrive at 155 Borthwick, proceed past the East and Central Entrances to the West Entrance. Park in patient parking, and come through the West Entrance; we are the first door on your right.

Traveling north:

Take I-95 North to Exit 3, the first Portsmouth exit. Turn right onto Route 33 eastbound. Proceed about 600 feet to the traffic light and make a left turn. The road veers to the right and becomes Borthwick Avenue. Follow Borthwick Avenue to 155 Borthwick Avenue on the left.

Traveling south:

Take I-95 South to Exit 3B, the last Portsmouth exit. Turn right onto Route 33 eastbound. Cross over I-95 and proceed about 600 feet to the traffic light and make a left turn. The road veers to the right and becomes Borthwick Avenue. Follow Borthwick Avenue to 155 Borthwick Avenue on the left.

Traveling east on Routes 4 and 16:

US-4 E becomes NH-16 S. Enter the Portsmouth Traffic Circle, travel half-way around the circle and follow signs for Route 1 By-pass South. Take a right onto Borthwick Avenue. 155 Borthwick Avenue is on the right past Portsmouth Regional Hospital.

Elemental Balance - Air

Fri, 04 Sep 2015 00:00:00 +0000

Our understanding of the body;
the diagnostic techniques that we use;
the individualization of the diet, supplements and treatments;
are unique to HNNH.

No other clinic,
naturopathic, alternative or otherwise, does what we do.

We have a 3-stage model of how the body works that guides us in understanding you. This model is a result of my experience over the last 20 years, combining my training and experience as a naturopathic doctor, a licensed acupuncturist, and various constitutional systems, BioPhenotype (blood type markers), Chinese and Ayurvedic medicine.

At the core is your Constitution, a combination of the BioPhenotype and Elemental Balance– who you are when you’re healthy, and therefore what we’re aiming for in your healing. We are not all the same, and without an understanding of what your core needs are, and where you’re heading towards, it’s impossible to know what the body needs to get healthy. Historically there were many healthy cultures that did different, almost contradictory things to stay healthy – how do we know which one should be your guide?

To understand how the Air affects your physical, mental and emotional being, you need to consider the qualities of Air in nature. Air is essentially cold, dry, and light, floating above the Earth Air can have a very light touch as it gently passes over the objects in its path, or it can move with great force, as in a tornado or hurricane. Air as wind constantly changes speed and shifts direction. The wind cools, dries, scatters and erodes as it blows.

How to Recognize the Effect of Air on Your Physique: The stamp of the Air element on the physical body is of a dry quality leading to a bony, knobby thinness, as if the flesh and substance had dried up and eroded away. This effect becomes more prominent as we enter our later years. The cheekbones stand out on an elongated, narrow face. . The long, slender, sinewy neck connects below to prominent collar bones and a narrow chest. The shoulders, elbows, wrists, and knees protrude from the slender arms and legs. The hips are slender. The voice becomes hoarse when overused.

How to Recognize the Effect of Air in the Mind and Emotions: Air is both the contemplative aspect of the mind that brings inspiration, and the nervous agitation, fear, and anxiety. Often, these alternate within the same individual to varying degrees.
Air is the element that reaches to bring new insights, revelations, discoveries, and knowledge down to Earth. No matter the field, Air reaches high for its inspiration and creativity. Anyone with strong intuition has a connection to the Air element. Air is indispensable for refreshing or charging the world with new concepts and ways of doing things.

At the same time, the Age of Anxiety is most certainly the Age of Air. Because Air’s connection to the world and life is as tenuous and thin as Air itself, security seems an impossible dream. Air is preoccupied by and fascinated with ideas, concepts, theories, and philosophies, and takes them up eagerly only later to be plagued by doubt. None of them withstand Air’s restless scrutiny. Air always finds another explanation, another theory that seems equally plausible. The Air person tends to be mentally scattered, jumping from subject to subject. They sit down to a task determined to see it through, only to see their focus taken away by the sound of the ringing phone, or something they wanted to check online. They may stop in mid-sentence to concentrate on a new thought that pops into their mind. Their quick mind instantly understands what you want to say and impatiently wants you to finish your sentence, possibly finishing it for you.. Air forgets as quickly as it comprehends, and anything not written down runs the risk of vanishing forever from their consciousness.

The Air intellect can be lofty and expansive, but largely in a theoretical, academic way. They are the classic “book smart”, as their knowledge may be at once encyclopedic and superficial. The Air’s connection to their interior world is very strong, and the Air spends a lot of time day-dreaming, theorizing, and philosophizing.

Air people are easily overwhelmed and over-stimulated in groups of people, and often need to retreat to solitude to soothe the agitation of the nervous system. Air people tend to be very delicate, sensitive, and aware. They frequently feel socially awkward and are often very self-conscious. They can spend hours ruminating over imagined slights and fretting over things they said or did.
Air people are restless and irritable, and often fidget and pick at themselves.. Air sits cross-legged with the dangling foot bouncing frantically in an attempt to discharge the excess nervous energy pulsing through their bodies.

Career Choices for Air People: Air people often have a gift for communication, and therefore are naturally suited to teaching and counseling. Those who have worked through their own fears or addictions make excellent guides for others. When Air is Balanced: An Air person achieves balance when the turbulent and chaotic aspect of Air is quelled and the pure, still, and clear attributes of Air are emphasized. This often requires a disciplined life with steady practices such as meditation and yoga. A balanced Air person is creative, intuitive, flexible, adaptable, and fAir. What causes Air Imbalances: An Air imbalance is created when the environment becomes too “Airy”. As Air is changeable (think here of the shifting of the wind), too many changes can bring about imbalance. This can be as simple as a change in the weather or climate, that naturally occurs during changes of season, especially as summer fades into autumn. Travel, whether for business or pleasure, always affects the Air system, as it increases the Air qualities of movement and change. Major life changes such as marriage, divorce, a new job, a move to a new home, and even minor changes can shift Air into imbalance. Stresses of all sorts are experienced in the Air system, and can lead to an Air overload. Too much communication, such as occurs with cell phones, text messages, emails, and TV watching increases the Air element’s imbalance. Overwork and over-stimulation, twin hallmarks of the modern era, aggravate the Air element. For people of the relatively delicate Air body type, heavy exercise, such as running to exhaustion to calm an over-stressed mind, also contributes to an Air imbalance.

How to Recognize Air Imbalances: The nervous system is the area to keep in mind when considering the way Air works in the function of your body – any nervous habit, hyperactivity, or anxiety is a sign of Air. Insomnia is often seen during times of Air disturbance, as the restless, relentless mind struggles to find the peace and relaxation required to drift into blissful sleep. The most frequently seen physical Air disorders occur in the digestion in the form of gas, bloating, abdominal cramps, and constipation with dry, hard stools. Rushing through meals, eating when upset, angry or nervous, or eating on the fly all contribute to the formation of gas and bloating.

The hands and feet of the Air person are often cold, naturally more so in the cold seasons. Spasms, tremors, tics and twitches are all disturbances of the Air in your body. Excess Air working in the skin causes flakiness, dryness and cracks,. Air imbalances that frequently accompany aging include hardening of the arteries, osteoporosis, balding, wrinkling and thinning of the skin, and liver spots. Irregular heart rhythms and palpitations may result from excess Air, especially as fear often accompanies and aggravates this condition.
How to Remedy Air Imbalances: Air is balanced by foods, therapies and lifestyle choices that oppose its natural dry, light, cold, shifting tendencies. The word “grounding” sums up the gist of the following recommendations. In general, the Air –dominant person needs to cultivate a lifestyle that deliberately creates stability, calm, and peace, all natural qualities of the Earth element. There should be a daily routine in place that introduces a steady rhythm into life to counter the erratic nature of Air.

Resolve to awaken early to allow ample time for all the things that need to get done before the work day commences.The morning is the most peaceful time of day, and it is an excellent start to get outdoors for a morning walk or other exercise and fill your lungs, eyes and ears with the clarity and peace that this time offers. A period of meditation, prayer, contemplation, yoga or t’ai Qi will help to cement the feeling of centeredness and peace into place before the craziness of the work day begins. Once the dinner dishes are done at the end of the day, the evening should be devoted to winding down toward a peaceful night of sleep.. Foods that are warm, dense and moist counter the effects of Air, such as a bowl of oatmeal, rice, steamed vegetables, or soup.

Elemental Balance - Earth

Fri, 04 Sep 2015 00:00:00 +0000

Our understanding of the body;
the diagnostic techniques that we use;
the individualization of the diet, supplements and treatments;
are unique to HNNH.

No other clinic,
naturopathic, alternative or otherwise, does what we do.

The Earth element is the principle of solidity, mass and volume. It gives structure and form to the world. The Earth is firm, stable and solid. It holds us up, supports us, and gives us the raw materials we need to build and construct.

How to Recognize the Effect of Earth on Your Physique: As Earth encompasses all that is solid and formed, the Earth person’s body is recognized by its comparatively massive quality. The bony frame is large, with thicker wrists and ankles. The hands are muscular and strong. The head is large and square, with a pronounced jaw. The neck is thick and strong,. The chest is deep, the waist thick, ribcage large, the limbs stout. The voice of the Earth male tends to be gravelly, while the female Earth voice is deep and relatively loud.

How to Recognize the Effect of Earth on the Mind and Emotions: The Earth mind is, determined, and methodical. It ruminates as long as needed in order to arrive at a satisfactory conclusion. Earth gets their nose in the dirt; they wants to consider the details. Once the Earth person make up their mind, they move forward inexorable. They work tirelessly with patient, steady effort until the task is done. They put in overtime and save the money. Their dreams are practical, long-term and attainable.

Earth is very comfortable in their chair. If there is no pressing work to be done. They can relax with family and be content to watch TV. Exercise for its own sake is an abstract, foreign concept to them, and The Earth easily puts on weight. Even if they become obese, they still appear sturdy and strong. Their round belly is firm and hard. Once they are motivated to work or exercise, they are indefatigable. If they have a project they will work well into the night and awaken early the next morning to get going once again.

The Earth person is generally easy-going, nurturing, and supportive, especially to loved ones and family, toward whom they are kind and forgiving. They keep their poise when others are disturbed. Once crossed, however, they will hold a grievance with the same tenacity that they apply to their goals.

Career Choices for Earth People: The ideal career choice for the Earth person has often to do with the secondary element in the profile. For example, an Earth-Fire person will generally be more motivated to start up a business with an idea toward establishing a lasting legacy that they can pass down to their children. When Water is the secondary element, they will generally be more easy-going. In this case, working with food and running a restaurant may be appealing. Many very fine chefs are of the Earth and Water types, as these groups enjoy an intense relationship to foods, textures, aromas, and flavors. If Air is well represented, they may be drawn to the arts, especially music. Not surprisingly, Earth types like to work the land, and make up a good proportion of farmers. They also have the temperament required to be bureaucrats and accountants. Many Earth people work in the various trades of the construction field. Earth provides the stable energy and endurance required to drive trucks for long distances.

When Earth is in Balance: The balanced Earth person is, well, Earthy, down to Earth, the salt of the Earth. Earth in balance is solid, dependable, hard-working, honest, determined, and loyal. If they eat well and exercise, they are sturdy but not overweight. An Earth is a friend you can count upon when the chips are down, and the person who sticks with you through thick and thin. They strategize for the long haul, and stay with their plan to see it through. They don’t get excited or nervous easily, maintaining composure when others are disturbed.

What Causes Earth Imbalances: The Earth type can be prone to laziness,sinking into quicksand. Earth child requires diligent parents who provide a stimulating lifestyle. Mindless repetition of routine renders them dull and rigid. Heavy, rich foods are Earthy in nature, and can add weight easily to the Earth person.

How to Recognize Earth Imbalances: Earth imbalances are similar to Water imbalances in that both are highly susceptible to obesity, diabetes, and heart disease. The obesity of Earth is somewhat different, as the Earth frame conveys an impression of strength and force even when excess weight is present. Earth is also susceptible to a dark, apathetic type of hopeless depression where every exertion seems not only monumental, but meaningless. In such cases there is a tendency to overeat and oversleep. Solid tumors and fibroids are common for Earth types.

How to Remedy Earth Imbalances: Earth people need a schedule of activities and stimulation in the form of exercise for the mind and body. The Earth body is sturdy, and can handle vigorous exercise with relatively less risk of injury. The diet should be stimulating and varied.

Elemental Balance - Fire

Fri, 04 Sep 2015 00:00:00 +0000

Our understanding of the body;
the diagnostic techniques that we use;
the individualization of the diet, supplements and treatments;
are unique to HNNH.

No other clinic,
naturopathic, alternative or otherwise, does what we do.

Fire is the source of heat and light, as well as being the agent of transformation, the driving force behind change. Fire lights the way; it is indispensable. Yet, at the same time, there is no other element with such potential for destruction and ruin. How to Recognize the Effect of Fire on Your Physique: The Fire-dominant person has a medium build, with smooth contours to the trunk and limbs. In youth, the Fire person is lithe, flexible and agile. The Fire may put weight on later in life, but loses weight rapidly if they exercise and watch food intake. The face is shaped like a heart, rather more full than the long face of the Air person, but not as round or heavy as the Water and Earth types. The eyes are piercing and bright, and may seem to have the uncomfortable ability to look within you. The voice is sharp, loud, and penetrating, commanding attention. The appetite for food, experiences, adventures, and excitement can be ravenous.

How to Recognize the Effect of Fire on the Mind and Emotions: Just as Fire in the outer world is both a boon and bane, so too is Fire in the inner realms of mind and emotion. Fire is enlightenment, illumination, and radiant brilliance. It also can be rage, hatred, greed, envy, and the desire for revenge. Tending to your inner Fire, maintaining its warmth and illumination without letting its destructive, rapacious aspect control your life is of the utmost importance for the Fire person. Fire will always burn to the limit of its fuel and oxygen supply. Learning to regulate and temper your inner Fire is your task.

Fire is desire. It is motivation, ambition, and zest for living. It’s the spark that ignites your passions. Fire is fun. It’s the "Fire in the belly" that wants to win. It’s the "Fire in the eye" that sees the prize and wants it. It spurs athletes to greater heights. It spurs leaders to want positions of power and authority. Anger, irritability, impatience, and frustration are common indicators of the Fire within. The Fire person wants action, wants to make things move and change. Bureaucracy, red tape and cautious proceedings are anathema to them. Under stress their head turns red, the veins on the temple bulging and the blood pressure shooting up.

The Fire mind is capable of clear, perceptive, and discriminating judgment. It can digest and synthesize large amounts of material. The words "bright" and "brilliant" as used to describe intellect are Fire references. Fire can be extremely focused as it acquires knowledge and works inexorably toward its goals. If tempered and balanced, the Fire intellect can produce a noble presence. Often, however, The Fire’s judgments are harsh and critical, especially of themselves. They deliver their judgments in scathing attacks, and love to argue and win. They are articulate and excel at persuasion. This type of intellect dominates in the fields of law, science, and engineering.
Fire people are iconoclastic. They reject traditions that don’t serve them. They want to blow up the old and bring on a new, better way. They see change as progress, especially if it helps them attain a goal.

Where Air is theory, Fire is practice. Air has the visions and dreams; Fire makes them reality. Fire loves the process of planning and doing, as long as things move smoothly along. Fire loves to mix it up in the world, to do things better and faster, and has the ability to pull it off. They invent new technology if the old doesn't work or gets in the way. Fire wants to be the center of attention, and often is. They love awards and prominence and making speeches. They wants notoriety for their achievements and gifts. Fire wants to be seen and talked about, and dresses in a way to draw attention.They want to lead, and indeed, are well-suited to it.
Career Choices for Fire People: Fire people enjoy material gain, action, and recognition. They excel as leaders, administrators, and directors. They can make tough decisions, love to argue and are persuasive, making them ideal for politics and also for leadership in the armed forces. As scientists, designers, architects, and engineers, they can make use of their focus and intellect. They are the courageous pioneers who excel as entrepreneurs. They excel also at research into new technologies and applications for science. Since they enjoy competing and debating, they do well in the practice of law.

When Fire is Balanced: Fire becomes balanced when the flames of passion are cooled, and the radiance of the light emerges. This often requires maturity, discipline, and hard work on the part of the Fire person. Balanced Fire people possess focus, judgment, understanding, and reason. The Fire element comprises the Divine Fire that produces spiritual illumination and enlightenment. It is also the brilliance of scholarship and erudition.

What Causes Fire Imbalances: Fire people slip out of balance most easily in the Fire season – summer. Hot spicy foods, sour and salty foods can contribute to imbalance. Coffee, alcohol (FireWater) and recreational drugs aggravate the internal Fire. Conflict and competition bring out the Fire in the Fire person, as does praise and reward for winning.

How to Recognize Fire Imbalances: When the inner Fire becomes too hot, predictable consequences follow. The appropriately named heartburn is probably the most common physical symptom. Ulcers are another condition of excess Fire in the belly. Red, angry rashes, fevers and all inflammatory conditions come under the Fire heading. High blood pressure often results from prolonged excesses of Fire.

How to Remedy Fire Imbalances: In some ways, Fire is the hardest element to balance, because Fire often enjoy the way they are. Fire people love to excel in what they do and . activities, foods and practices that balance Fire may seem boring. Fire people should seek cooling of their Fire on all levels. Non-competitive swimming is an excellent exercise for Fire. All exercise should be done for "burning off" excess energy, and not for competition or getting a runner’s high. Foods should be cooling, especially green vegetables and appropriate fruits. Fire people are balanced by quiet and contemplative activities. They need to consciously gear down in the evening, and avoid the temptation to get an edge by working zealously into the night.

Elemental Balance - Water

Fri, 04 Sep 2015 00:00:00 +0000

Our understanding of the body;
the diagnostic techniques that we use;
the individualization of the diet, supplements and treatments;
are unique to HNNH.

No other clinic,
naturopathic, alternative or otherwise, does what we do.

Water is flexible and compliant; it adapts to the shape of whatever container holds it. Water clings to itself, which is why rain falls as drops. In the elemental scheme, Water is the carrier of emotion, and the glue that binds the world together. The Water Element includes all bodily fluids with the ability to flow, and the tendency to collect together.

We all have very compelling evidence of Water this: our own salty tears. Many people have learned to habitually stuff our emotions away, which in effect dams up the Waters within. When the dam gives way and the tears finally flow, we get to feel the power of the Water that holds our true emotions.

How to Recognize the Effect of Water on Your Physique: The skeletal frame of the Water person is fairly substantial, but the musculature is not overly developed. The Water person tends to put on weight that is very soft. The face is round and the arms often lack firmness or definition. For the Water person may find it very hard to remove weight once it is put on. The expressive features of the face are prominent, with soft, Watery eyes and full lips. The voice is smooth, soft and melodious.

How to Recognize the Effect of Water on the Mind and Emotions: The experience of the Water person is dominated by feelings. They are less interested in abstract conversation and long-term objectives, than in how they are feeling at the moment. They like to relax, be comfortable, and “go with the flow”.

The Water person’s life is built around family and friends. Entertaining and serving a delicious meal to others is important. Their feelings are very tied to how the important people in their lives are doing right now. The Water person is compassionate rather than competitive, and wants others to enjoy success as much as they do. When they ask how you are doing, it is out of genuine interest rather than mere courtesy, and they will listen and empathize with your complaints and problems.

Loyalty is very important to the Water person, whether to family, friends, or ideas. Once an idea, norm, cause or custom is adopted, it tends to become fixed.

The greatest gift of Water is unconditional love. Water Woman is the archetypal “Mother Earth”. They are nice to be around, even when they say nothing. It just feels good to be in their presence. If you know a person with genuine love for humanity in their heart, chances are Water is predominant in their makeup. Water can be tolerant and easy-going. “Live and let live” is a Water phrase.

On the flip side, Water people can be smothering with their love. While Water people often make wonderful parents, Water is also the parent who can’t cut the apron strings. They manipulate the family with their tears in order to secure compliance with their wishes. They wants her adult children present for every holiday, and use guilt to get their way. Their love can become needy and greedy.

Water is susceptible to depression. They feel as if they are under Water and drowning in dark emotion. The world becomes dark, and they want to stay in bed, or eat excessively to avoid their overwhelming feelings. Nothing interests them; it all seems so hopeless. They live by their feelings, and if their feelings are hurt by betrayal or insult, it seems too much to bear.

Career Choices for Water People: Water people find their center in the home, and are most likely to be content being a stay-at-home parent. Water also makes a good teacher, as it is patient, nurturing, and compassionate. Restaurant work is a good choice, but the restaurant should be a place where food is prepared and served with love. Water people often have a very keen sense of texture, aroma and taste when it comes to food. Many of the world’s top chefs, particularly those that cook without recipes and create interesting combinations of flavors, are Water types. Water people are often content with routine work as long as the setting and co-workers are pleasant, and they make up the rank and file of many organizations. Since Water flows in the realm of love and emotions, many artists and musicians.

When Water is in Balance: It is relatively easier for a Water person to find balance than it is for Air or Fire , the more volatile elements. Water is adaptable, molding itself to whatever container in which it finds itself. The balanced Water person is loving, kind, easy-going, and tolerant above all, heeding the motto, “Live and let live.”. They have a sensuous relationship with food, and love to gather friends and family around a delicious meal. They are compassionate, and cares for all creatures and the Earth itself.

What Causes Water Imbalances: Water people often have trouble dealing with late winter and spring, when they are prone to colds, flu, and sinus congestion. They may feel particularly lethargic at this time of year, and simply can’t wait for spring and warm weather to come and balance their cold, boggy natures. Oversleeping can create Water imbalance, as Water tends to stagnation if not stimulated. Overeating causes similar problems. A lack of structure in the schedule, and an absence of activity lead to lazy days in front of the TV for many Water types.

How to Recognize Water Imbalances: The most common Water imbalance is obesity, with all of its attendant problems of heart disease, diabetes, sleep apnea, etc. Water types are particularly susceptible to conditions of excess phlegm in the respiratory tract, such as asthma, sinusitis, bronchitis, colds and flu. Cysts are common in the breasts and ovaries for the Water woman. Depression is common for the Water type who has experienced excess emotional pain. The digestion can be slow and heavy, and nausea and constipation are a problem for many Water types. The constipation differs from Air constipation in that the stools are moist rather than hard and dry.

How to Remedy Water Imbalances: Water people need to stay active and stimulated. Intellectual and physical activities are a must. Working up a good sweat through heavy exercise is beneficial, as are saunas and steam baths. The diet should be light and stimulating, high in appropriate vegetables and low in carbohydrates and animal proteins, with moderate spices and no salt. Water people frequently love their homes, and benefit from exerting themselves in the care and maintenance of the home and yard.

Evidence Based Oncology

Fri, 04 Sep 2015 00:00:00 +0000

With a background in biochemistry, research and expert systems technology, Dr Bier has developed a very sophisticated method of constantly evaluating the research literature to chose the most powerful and validated treatments for cancer.

"Keeping up with the literature is a full-time job -
I scan through over 100 articles a day.
My research assistant downloads the latest indexed research on almost 100 different
natural substances and cancer monthly."

Our proprietary database of natural substances for cancer currently contains over 100,000 articles from the conventional medical literature. Each is sorted according to cancer type and nutrient.

Breast Cancer and Curcumin - 552 articles
Prostate Cancer and Green Tea - 298 articles
Colon Cancer and Quercetin - 333 articles

And constantly growing.....

Exercise With Oxygen Therapy - EWOT

Fri, 04 Sep 2015 00:00:00 +0000

This therapy is backed by substantial German research that demonstrates that the administration of oxygen while exercising promotes a lasting expansion of constricted capillaries that enhances perfusion of congested capillary beds. The squamous cells making up the endothelium of capillaries tend to swell when deprived of oxygen, creating a sort of vicious cycle, as the swelling prevents further oxygenation.
Light exercise opens the arterioles, and the oxygenated blood can then begin the process of reducing the swelling in the capillary endothelium. This allows the entrance of more oxygenated blood, which creates a positive cycle of reduced inflammation and enhanced oxygenation. Research indicates that repeated administration of EWOT can lead to a lasting reduction of endothelial swelling and promotion of peripheral circulation. Our clinical experience indicates that EWOT is particularly useful in the treatment of peripheral neuropathy. It has also proven useful in the reduction of swelling in the nasal passages and sinuses, making it a therapy of choice in chronic sinusitis.

The most important characteristics of Oxygen Multistep Therapy are the well-aimed, time-restricted and by measurement controlled oxygen supply via the respiratory tracts combined with medicamentous and physical steps which finally improve the oxygen-uptake and the oxygen-utilisation within the tissue.

After the end of the treatment a measurably increased energy status will stay for months. The increase can be tested via the “Physical Working Capacity-Test” (or others).

As a sufficient energy supply is an indispensable prerequisite for the normal functioning of all organs of the human body, the type of therapy (reducing the lack of energy) explained here has to be of extraordinary universal character.

Some Indications of Oxygen Multistep Therapy

In the Prophylaxis
Reduction of susceptibility to disease
Cancer and cancer relapse prophylaxis (stabilization of immunodefense)
Increase of general circulation stability
Conditioning at permanent job stress (restorative training for manager)
Conditioning before predictable intensive physical or psychical stress(operations, delivery, several hours of artistic, political or sporting events)
Conditioning after intensive stress to minimize the aftermaths (danger of heart attack also in younger years, fatigue, difficulty of breathing, reduction in vitality and so on)
Increase of mechanical performance reserve strongly reduced at ripe old age and therefore increase of individual expectation of life (reduction of the „biologic age“ by average 10 years)
Intensification of holiday effect by treatment during holiday period
Fighting Illnesses and Suffering
Amelioration of degenerative phenomenon’s in area of eye
Reduction of frequency of angina-pectoris attacks by support of perfusion of coronary vessels in coronary heart disease
Strengthening of inspiratory muscles in pulmonary emphysema
Amelioration of bronchial asthma and shortness of breath
Influence on certain liver diseases, support of detoxifying function of liver at toxic load
Combating circulatory disorders in extremities (intermittent claudication, prevention of amputations)
Reduction of frequency and severity of migraine attacks
Acceleration of wound healing / contribution to renormalizing low blood pressure
Acceleration of rehabilitation after serious illness (after heart attack, operation, infection, intoxication)
Reduction of side effects and increase of the main effect of drugs
Amelioration of toxic side effects of conventional cancer therapies (operation, radiation and chemo therapy)
Increasing performance reserve reduced by a lack of exercise after serious illnesses (especially such as paralysis, arthritis, rheumatism and nursing cases)

Oxygen Multistep Therapy

Exercise with oxygen was pioneered by Manfred Von Ardenne. It is an inexpensive and simple therapy strategy which improves tissue oxygen delivery.

Von Ardenne wrote a book called Oxygen Multistep Therapy which is, by far, the seminal reference on oxygen therapy.

Ardenne describes how stress triggers durable inflammation - and how inflammation subsequently compromises health.

Ardenne described how plasma hypoxia triggers inflammation in the endothelial tissues, which sets up durable restriction to blood flow in capillaries.

More importantly he developed a method to quickly and durably fix it. The method is applicable individuals with a broad range of situations ranging from mild degenerate health to coma.

Blood leaves the heart in arteries and flows through a funnel network to tiny capillaries;
"Stress" disrupts the bloods ability to release oxygen at the tissues;
This causes inflammation in the capillary on the outgoing side of the capillaries;
Which further limits blood flow;
Which causes more stress;
And so on...
Reversal of the condition requires a sustained, but finite, elevation in plasma, (the fluid which carries red blood cells), oxygen level to turn off the capillary inflammation, and restore circulation.

Capillary venous inflammation is a contributory component of virtually all pathologies, and a functional limitation in virtually all healing responses.

Fango Treatment

Fri, 04 Sep 2015 00:00:00 +0000

Fango is the deepest localized heat treatment available. It stimulates blood circulation, reduces pain and inflammation, soothes sore muscles and joints, and induces a deep state of relaxation. Fango increases lymph flow and circulation and helps draw out chemical toxins.
Fango is a mixture of dehydrated "mud" containing healing ingredients such as minerals and converted plants parts, mixed with various parrafin waxes. The Fango is melted, heated and applied to specific portions of the body, such as the liver, and areas of lymph node concentration. During the treatment the patient experiences deep heat and relaxation while they sweat and release toxins through the skin.

The curative properties of fango paraffin proceed from the joint effect of the sea mud formed in the ancient times (Posidonian slate) and pure paraffin. High thermal capacity and the volume of the heat energy guarantee the efficiency of the heat treatment. Through the action of the heat, the capillaries in the skin widen and the lymphatic and blood circulation are improved. The effects of the sea mud are similar to those of paraffin. In addition, sea mud acts as a thermal, physical and chemical irritant.

Paraffin and mud treatment is used for treating chronic neurological diseases, diseases of the joints and deformations due to muscle traumas. As a thermal procedure, paraffin treatment relieves tense muscles before massage is applied and improves the mobility of the joints.

Fango is the deepest localized heat treatment available.

Stimulate blood circulation, reduce pain and inflammation, soothe sore muscles and joints, and induce a deep state of relaxation. Fango increases lymph flow and circulation and helps draw out chemical toxins.

Experience deep heat and intense relaxation while you sweat and release toxins through the skin.

Far Infrared Sauna - Hyperthermia

Fri, 04 Sep 2015 00:00:00 +0000

Unlike traditional saunas, which are basically just hot rooms, the far infra-red sauna heats through the action of far infra-red emitters whose heating waves penetrate through the skin and directly heat tissues up to two inches inside the body. This has certain desirable effects, as it raises core temperature with greater rapidity at lower temperatures overall.
Raising core temperature is indicated in chronic infections such as Lyme Disease that don’t usually spike a fever on their own. It is also indicated in the treatment of cancer, particularly tumors that reside just below or on the skin. We also find it useful for detoxification, particularly of organic chemicals that are stored in the adipose layers. It is also a wonderful relaxing treatment for chronic muscle pain, particularly spastic conditions.

Our new sauna comes with the MPS control panel. This control allows the doctors to vary the infrared output from each TheraMitter™ zone and control the infrared micron range. Depending on the patients BioPhenotype, condition and temperature tolerance, different configurations can be used to achieve the best therapeutic outcomes.
By creating an "Artificial Fever," far infra-red heat has a positive effect on your immune system. Your body naturally boosts the function of your immune system during a fever, detoxifying and slowing down virus and bacterial growth. This helps ward off invading organisms.

Increased blood circulation stimulates the sweat glands, releasing built-up toxins and waste. Daily sweating can help detoxify your body as it rids itself of an accumulation of potentially carcinogenic heavy metals (lead, mercury, zinc, nickel, cadmium) as well as alcohol, nicotine, sodium, sulfuric acid and cholesterol. Many toxins are flushed out when in a far infrared sauna. Human body fat starts to liquefy at 110 degrees Fahrenheit. When fat leaves your body through perspiration, it takes heavy metals along on the way out.

Footbaths - Lymphatic Cleansing

Fri, 04 Sep 2015 00:00:00 +0000

The German Footbath is used to clear the blood and lymphatic circulations of impurities. For reasons that are not yet understood by science, the soles of the feet have a special relationship to the body as a whole.
This relationship has been utilized for thousands of years in reflexology, Traditional Chinese Medicine and Ayurveda, the natural medicine system of India, among others. Detoxification of the circulation and tissues is among the primary goals of natural medicine systems around the world, as it enhances recovery of many conditions and promotes overall health and vitality.

Patients immerse their feet in the basin of water, to which has been added a blend of imported herbs and minerals. The activator is switched on, and within minutes the patient experiences a burning or tingling sensation on the bottom of the feet. This is the signal to turn the activator off, as the burning can become painful. The thermometer clearly shows that the burning sensation is not related to an increase in water temperature. Treatment time is 20 minutes per session.

Healthy Family

Fri, 04 Sep 2015 00:00:00 +0000

A Simple, Natural Approach
To Your Family’s Healthcare Needs

Naturopathic medicine is an integrative approach to healthcare that combines time-tested methods of healing with modern approaches to promote natural healing, disease prevention and overall wellness.

Conventional medicine tends to treat medical incidents as isolated, single events. Naturopathic medicine heals and maintains the whole body in order to promote wellness, prevent illness and treat chronic health conditions.

The Healthy Family track will provide you and your extended family with:

Diet and exercise suggestions to help your family stay healthy and enjoy life together.
Support to establish these healthy lifestyle choices for lifelong health habits for your family
A relationship between a doctor and your family to offer natural solutions as health concerns arise.

This visit is designed for people who would like to have natural medical care available whenever needed. Herbal, homeopathic, therapy and supplement prescriptions will be made as needed.

Heart Disease

Fri, 04 Sep 2015 00:00:00 +0000

Heart disease includes coronary heart disease, heart attack, congestive heart failure, and congenital heart disease. Also called cardiovascular disease and coronary heart disease, it describes several problems related to plaque buildup in the walls of the arteries, or atherosclerosis.
As the plaque builds up, the arteries narrow, making it more difficult for blood to flow and creating a risk for heart attack or stroke.
Using our Individualized Constitutional Medicine^{^sm} approach, we address the underlying causes and can help reduce your risk factors, including;

High Blood Pressure
High Cholesterol
High blood sugars or Diabetes

Homeopathic Medicine

Fri, 04 Sep 2015 00:00:00 +0000

What is Homeopathic Medicine? Homeopathy is a medical science developed by Dr. Samuel Hahnemann (1755-1843), a German physician. It is based on the principle that “like cures like”. In simple words, it means that any substance, which can produce symptoms in a healthy person, can cure similar symptoms in a person who is sick.

This idea is referred to as the “Law of Similars“, and was understood by Aristotle and Hippocrates and mentioned in ancient Hindu manuscripts. It was Hahnemann, however, who turned it into a science of healing. Currently there are three thousand substances used as homeopathic remedies to treat everything from colds and cough to arthritis and cancer.

Homeopathy Today

The World Health Organization estimates that homeopathy is used by 500 million people worldwide, making it the second most widely used medicine in the world.

In England, France, Germany and the Netherlands, homeopathy is included in the National Health Service.

In France, 18,000 physicians prescribe homeopathic remedies. There are seven medical schools offering post grad degrees in homeopathy and all 23,000 pharmacies carry homeopathic remedies.

In England, 42% of British physicians refer patients to homeopaths. The Royal family has used used homeopathy for three generations. There are currently five homeopathic hospitals, and the oldest, the Royal London Homeopathic Hospital, has been there for 100 years.

India has over 70,000 board certified homeopathic physicians, hundreds of homeopathic hospitals and clinics and many homeopathic medical schools.

In Germany , 20% of Physicians prescribe homeopathic remedies.

In the Netherlands, 45% of physicians consider homeopathy effective.

Homeopathy is also practiced in Vienna, Scotland, New Zealand, Australia, Canada, Russia, Brazil, Argentina, Mexico, Pakistan, Greece, Belgium.

Hyperbaric Oxygen

Fri, 04 Sep 2015 00:00:00 +0000

Oxygen is vital to sustaining human life. Every cell in the body needs oxygen to complete the metabolic processes that give life. Oxygen provides the fuel needed by the brain to function properly, and it helps the body fight off infection by boosting the immune system.

Mild hyperbaric oxygen therapy provides a highly effective way to increase the volume of oxygen in the blood and thus increase the many beneficial effects that oxygen has on the body.

The pressurized environment of the hyperbaric chamber allows up to a tenfold increase in the oxygen level of the blood plasma. Hyperoxygenated plasma and red blood cells travel to compromised tissues so that cells and tissues receive the oxygen they need to regenerate and heal. Oxygen saturation also greatly increases the ability of blood cells to modify their shape so that they can pass through restricted blood vessels and swollen tissues to deliver healing oxygen inflamed tissue. As a result, healing is faster and more thorough.

Mild hyperbaric oxygen therapy also helps the body heal by giving the immune system a needed boost. When the cells responsible for protecting the body against infection encounter a bacterium, they require additional oxygen to fight off and kill the harmful agent. If the immune cells have insufficient oxygen to carry on the battle, bacteria quickly overwhelm the immune system, and infection occurs. Hyperbaric oxygen therapy ensures that the immune system and its infection-fighting cells have all the oxygen necessary to keep the body healthy.

Immersion Bath

Fri, 04 Sep 2015 00:00:00 +0000

This is a wonderful, relaxing, enjoyable therapy that gives lasting relief from pain and stress. It is effective on many levels simultaneously, as the warm water soothes and relaxes, the jets promote circulation, colors can be chosen for various effects, and essential oils of selected herbs are added to deliver a wide array of desired outcomes.

Because of its versatility and enjoyable effects, this treatment can be tailored to suit almost any patient.

New immersion bath technology from Germany contains an oil dispersion nozzle which atomizes botanicals and essential oils added to the bath water. This process provokes a thousandfold expansion of the oil surface so that it can be absorbed intensively by the skin. A specially designed bubble mat keeps mixing the water and herbal oils around you while allowing the bath to take place in quiet comfort. Human Nature Natural Health's bath solutions are all-natural herbal formulas, containing no synthetic chemicals.

Kate Creighton, RN

Fri, 04 Sep 2015 00:00:00 +0000

Kate Creighton, RN

Kate Creighton graduated from UNH with a degree in communications. Kate spent many years working in Boston at Workflow Interiors which specializes in utilizing a green approach to office furniture and workspaces.

Kate relocated to the Portsmouth Seacoast, to raise her family and care for her aging parents. This led Kate to pursuing a Nursing degree at GBCC. Kate's extensive life experience aids her in providing patients with a level of professionalism combined with compassion that is unmatched by many new nursing grads. Kate joined HNNH in December 2013 and believes that the patient comes first and deserves the one-on-one time necessary to achieve optimum health.

Ketogenic Diet

Fri, 04 Sep 2015 00:00:00 +0000

A ketogenic diet can be part of a comprehensive cancer treatment program.

Dr Bier has extensive experience with the ketogenic diet, having followed it for 18-months himself in order to test it, and become clear on how to best guide patients to eat both healthy and within the ketogenic guidelines.

We also have a Hyperbaric Oxygen Chamber, which can be used synergistically with the ketogenic diet.
"CONCLUSIONS: KD and HBO₂T produce significant anti-cancer effects when combined in a natural model of systemic metastatic cancer. Our evidence suggests that these therapies should be further investigated as potential non-toxic treatments or adjuvant therapies to standard care for patients with systemic metastatic disease."
Poff, A. M., et al. (2013). The ketogenic diet and hyperbaric oxygen therapy prolong survival in mice with systemic metastatic cancer." PLoS ONE 8(6): e65522.

Cancer Care.
World-class support for those living with, recovering from, or looking to prevent cancer.

Cancer Care - An Interview With Dr. Bier
We sat down with Dr Bier to ask him about his interest in Oncology care, and what he does to work with cancer patients.

Our Integrative Role
We work in close coordination with every member of the cancer care team.

IOS Resources
Designed specifically and exclusively for the use of current patients of Human Nature Natural Health, under the direct supervision of their doctor.

IOS Integrative Oncology Brochure
80% of Cancer Patients Are Using Some Form of Complementary & Alternative Medicine. Wouldn’t You Rather See An Expert Committed to Integrative Care?

Long Distance Care

Fri, 04 Sep 2015 00:00:00 +0000

Many patients come from a far distance to receive care at HNNH. For those patients, the Intensive Care Stay (ICS) is often the best option.
We are located in a beautiful, historic New England Seacoast town with many fine local hotels and availability of fresh, organic foods nearby.

If this will be your first visit to Human Nature Natural Health please let the front desk know when you schedule your appointment that you are coming from a distance, and they will help you plan your stay.

Once in our facility, you will find a locker room in which to change into a comfortable bathrobe and slippers and secure your belongings. We also feature a lounge in which to relax and enjoy a cup of tea or provided lunch in between treatments.

All new long distance care patients begin their experience with a Comprehensive New Patient Exam which includes our unique Individualized Constitutional Medicine^{^sm} approach. Once this is complete all relevant medical history is obtained, and a long-term plan of diet, lifestyle, nutritional supplements and natural therapies is prescribed.

All treatments are available here at HNNH, and delivered by our caring and expert staff. The availability of these therapies allows us to tailor a plan to meet your needs that can be immediately implemented. Patients may experience up to seven different treatments in the course of a single day, maximizing the use of your precious time, and accelerating progress toward healing of any conditions requiring treatment.

Patients spend anywhere from 1 day to several weeks with us, depending on their condition and desires for treatment. A treatment schedule will be prescribed by the doctor for the length of the stay. Patients spend part or all of the day with us, receiving treatments and relaxing in our lounge in between.

Lyme Interview

Fri, 04 Sep 2015 00:00:00 +0000

Treatment for Lymes Disease needs to focus on
the infection
the resulting systemic inflammation
and the multi-system immune dysfunction that results

Chronic Lyme Treatment

•Eradicate pathogens
•Boost immunity
•Support affected organs/ systems
•Provide symptom relief

One of the areas of focus within Human Nature Natural Health is working with patients who are interested in a different approach to their acute or chronic Lyme disease care.
We sat down with Dr Bier to ask him about his interest and approach with patients working with a Chronic Lyme disease diagnosis.

When did you first start treating Lyme disease?

When I left the east coast to go to Medical School at Bastyr University in Seattle, Lyme disease was not really recognized yet as a clinical entity, and growing up in Montreal, it wasn’t something you ever heard or thought about - much too cold up there at the time for ticks. While I was in Washington State, the complex, difficult to diagnose diseases were ones like Rocky Mountain Spotted Fever. When I began my residency in Phoenix, AZ, and you had a patient with unexplained chronic symptoms, you looked for coccidioidomycosis, a desert fungal disease. In 1999, I moved back to the East Coast and Lyme disease was just beginning to be more commonly recognized, but I honestly didn't know much about it at the time.

What became clear as I began to see more patients with Lyme, was that the way I was trained - to work with the body and strengthen the immune system on its own - was not sufficient. On the other hand, just attacking Lyme like it was a bacterial or viral infection was not strong enough - I was consistently seeing people because the antibiotic route had failed them.

It led me to developing a more integrated approach to treating Lyme. Initially I just understood acute Lyme that was accepted by the conventional medical community. That thinkings evolved, but you still have two main camps right now- those people who do not believe in chronic Lyme at all and then you have those people who believe that everything is chronic Lyme, that any possible symptoms are those of chronic Lyme. I am somewhere in the middle; I have patients who clearly still have Lyme in their system and then I have other patients whose Lyme has resolved but aren’t feeling better because the damage from the Lyme itself, and the damage from the battle against the Lyme, remains.

Do you prescribe antibiotics to the Lyme patients you work with?

I do not prescribe antibiotics for a treatment approach for a number of reasons. I’m not against their use and many, if not most, of my Chronic Lyme patients have either used antibiotics in the past, or are still currently using them under the guidance of another practitioner. However they are not my specialty and I do not keep up on all the literature about them - I don’t believe in using something I am not an expert on.

Also quite frankly, I feel they are used far too casually by everybody, and antibiotics can be dangerous. There is a place for them, specifically to treat acute Lyme, if you are not a purist. My experience is that treating acute Lyme with the antibiotic within 24-48 hours of being bitten by the tick, before the infection gets deep within the system, the risk/benefit ratio is worthwhile at that time.

However, once you are past that acute window phase and in the chronic level of infection, the antibiotics often do not do what people want them to, or what some people claim they will do. The problem is that people get caught in the cycle of feeling somewhat better on the antibiotics, feeling worse when they are off the antibiotics, thereby feeling as though they need to go back on the antibiotics. Yet if they look at the their health over time, even if their neurological or joint symptoms get better, the trajectory of their overall health is continuing to go down, not up. The patient feels they need to continue the antibiotics to pull themselves back up, and yet, they’re still going deeper into illness and disharmony in their body. At that point, other practitioner often recommend they go to stronger antibiotics, or from taking antibiotics orally to intravenous dosage, and patients try to maintain themselves using stronger antibiotics while quite often continuing to feel worse and worse.

So how do you approach treating a patient with Lyme?

I look at Chronic Lyme as what we refer to as Lyme-MSIDS; Lyme-Multi System Infection, Inflammation, and Immune Deficiency Syndrome. Chronic Lyme patient don’t just have an infection, Lyme gets into multiple symptoms that include the infection, the inflammation that results from it, and the immune dysregulation. The only way to help someone get out of the Chronic Lyme cycle is to address all of those issues. The antibiotics, if at all, only address the infection, but don’t address the inflammatory and the immune dysregulation aspect.

My approach is more a comprehensive, multi-leveled plan. I use a battlefileld metaphor:even if the antibiotics are successful in winning the battle, the battle field, in this case the body, does not clean itself up. The bug itself and the battle that occurs with the antibiotic, causes damage across multiple systems. If you don't treat that damage, the patient never recovers.

I talk about the 3 B's - the bug, the biotic and the battle. With each Chronic Lyme patient, I have to see what Lyme has done to the system. The damage is still there after the antibiotics, so we have got to go in and repair the damage. Everything we do is based on what each unique individual needs so the damage really varies- in one person, the battle with the bug and the biotic causes damage in the neurological system, in another patient it may cause damage to the joints, or the gastrointestinal system. Using a multi system approach, I have to go in system by system and see what damage has been caused and what we need to do to repair it. The only way to know is to begin to repair the systems and see how the body responds, how it comes back online, whether the immune system begins to regulate appropriately, and how and where the inflammation resolves.

If you had one message to get out to people with Chronic Lyme disease about treatment, what would it be?

It is possible to heal and get your life back, but it is a long journey that requires a multifaceted approach targeting all the aspects of the chronic disorder. Antibiotics are a single shot approach, only targeting the infection, and giving antibiotics with probiotics is trying to mitigate the damage from the antibiotic, but it does not assist with the immune dysregulation and inflammation. It’s a much more complex issue.

Lymphatic Massage

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Lymphatic drainage massage helps deliver cellular waste and microscopic villains like viruses and bacteria, which may cause cellulite, to the lymph nodes. These filter-like masses, which are found from head-to-toe, deliver this material to the liver, kidneys, and lungs.

This drainage is essential because the lymphatic system lacks a pump of its own to transport the lymph through the body and must rely on movement, muscular contraction, and massage to flush the fluid.

Also called manual lymph drainage, it was developed in the 1930s in France by Emil Vodder, a Danish physical therapist, and his wife, Estrid, a naturopath. It consists of very gentle, rhythmic pressure, whispery soft finger strokes, or ultralight drumming -and stretching the skin in the direction of the lymph pathways toward the lymph nodes. The logic is that this will counteract the lymph system’s tendency to become sluggish or even blocked by causes like spending too much time on the couch or eating unhealthy processed foods. Lymphatic drainage is credited with preventing swelling and bruising, healing acne and wrinkles, relieving fatigue and sports injuries, and generally enhancing the immune system, to name a few other benefits. This massage is actually a draining process intended to firm and tone skin and to improve health.

Manipulation

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Although brought to prominence in modern times by the father of chiropractic, Dee Dee Palmer, spinal manipulation has been used by traditional cultures around the world for many years.

Through the use of what are called “high velocity, low amplitude” manipulation of joints on the cervical, thoracic and lumbar spine, this therapy seeks to align the spine in a way that maximizes the flow of neural information to and from the central nervous system. Our clinical experience verifies that it is beneficial in the treatment of lumbar pain, sciatica, neck pain, and stiffness anywhere along the spine.

Metabolic Syndrome

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High Blood Pressure,

High Blood Sugar,

Abdominal Obesity,

Unbalanced Blood Lipids

Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke and diabetes.
Using our Individualized Constitutional Medicine^sm approach, we address the underlying causes and can help reduce your risk factors, including;

Abdominal obesity
Triglyceride level of 150 milligrams per deciliter of blood (mg/dL) or greater
HDL cholesterol of less than 40 mg/dL in men or less than 50 mg/dL in women
Systolic blood pressure (top number) of 130 millimeters of mercury (mm Hg) or greater
Diastolic blood pressure (bottom number) of 85 mm Hg or greater
Fasting glucose of 100 mg/dL or greater
Insulin resistance or glucose intolerance (the body can't properly use insulin or blood sugar)

Mood & Behavior Disorders

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Proper brain function is dependent
on the appropriate balance of nutrients.

ADHD - Helping Each Child Reach Their Full Potential - An Interview With Dr. Bier

We sat down with Dr. Bier to talk about his background in the area, and philosophy of treatment.

Dr Bier has extensive experience with treating mood and behavior issues. He has spent over 15 years researching and publishing on the interaction between nutrition and cognition, behavior, and intelligence, and has a special interest in working with children and adults with behavioral and learning issues.
Human Nature Natural Health helps people with the full range of mood and behavior disorders including:

Attention Deficit Hyperactivity Disorder

Anxiety

Bipolar Disorder

Depression

Premenstrual Disorder

Seasonal Affective Disorder

Multiple Chemical Sensitivities

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"A diagnostic label for people who suffer multi-system illnesses as a result of contact with, or proximity to, a variety of airborne agents and other substances."
-U.S. Environmental Protection Agency.

We have the most comprehensive assortment of detoxification and cleansing treatments available. Using our Individualized Constitutional Medicine^{^sm} approach, it is possible to help the body decrease reactivity by strengthening weakened detoxification systems and help you get back to a normal life.

Understanding the multi-factorial nature of Multiple Chemical Sensitivity, the major goals of treatment are –

Decrease reactivity
Detoxify organs and tissues
Restore innate detoxification ability
Support affected organs/ systems
Provide symptom relief

The body’s threshold is not fixed – it can be lowered by stress, infections, lack of sleep, lack of exercise, as well as exposure to chemical substances. Over time, people with MCS may react to a widening array of things in their everyday world – foods, pet dander, house dust mites, pollen, mold, synthetic fabrics, and electromagnetic fields. This is why our Individualized Constitutional Medicine^{^sm} approach, which looks at the complete system, is so effective for people with MCS.

Our facility was designed to be environmentally friendly and provide you with a calm, clean, convenient, low-chemical healing environment. We designed our clinic with the needs of MCS patients in mind.

More Information On MCS

Multiple Chemical Sensitivity (MCS) is an adverse reaction to potentially toxic chemicals in air, food or water, at concentrations generally accepted as harmless to the bulk of the population.

People with MCS have detoxification mechanisms that have been seriously compromised, most likely from a combination of environmental insults superimposed on inefficient genetic detoxification pathways. Once the excessive reactivity develops, then it can “spread” so that the body now either reacts to a wider range of chemicals over time or develops dysfunction in more organ systems. The immune system has a threshold which, once reached, will precipitate a variety of other symptoms in response to toxicity.

People with MCS have physical and mental symptoms that are far ranging – including fatigue, concentration or memory difficulties, irritability, nervous tension, depression, daytime drowsiness, food cravings, insomnia, headaches, nasal congestion, muscle and joint aches, ringing in the ears, gastrointestinal distress, and palpitations. People suffering with MCS have demonstrated physical effects such as enzyme deficiencies, airway changes, nasal lavage effects, restricted blood flow to the brain during chemical exposure and others.

Our MCS Brochure

Multiple Chemical Sensitivity - Why Are You Asking Me Not To Wear Any Scented Products?

Naturopathic Oncology

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It is an emerging discipline on the forefront of cancer medicine that uses natural methods for healing in conjunction with traditional medical treatments such as surgery, radiation and chemotherapy. The goal of Naturopathic Oncology is to create a healthy environment both inside and outside the body.

This is especially significant for people with cancer. Naturopathic medicine makes use of time-tested, scientifically grounded, natural methods to strengthen the body's ability to heal itself.

Naturopathic oncology utilizes natural therapeutics, including both modern and traditional methods of treatment. Through diet and nutrition, exercise, vitamin and mineral supplementation, botanical medicine, homeopathic remedies and more, naturopathic medicine can support the body's own healing abilities and strives to empower individuals to make lifestyle changes necessary for optimal health.

You can improve your chances of survival and create a healthy anti-cancer environment inside your body after or during conventional treatments by truly beginning to understand the way in which the tumor initially developed. Surgery, chemotherapy and radiation are aimed at getting rid of the tumor, and they may be the best way to do so. However, they are not aimed at the reason that the tumor developed in the first place. This is the area where Naturopathic Oncology shines.

Cancer patients hoping to improve their survival rates, ease their symptoms, and improve their quality of life can do so under the supervision of their naturopathic doctor, working closely with their medical treatment team. This integrated approach gives cancer patients the best chance at a healthy future.

Naturopathic doctors believe that there is an underlying cause to the cancer environment in the body that allowed a tumor to develop. Your doctor will explore these causes with you, which may include; immune system problem, toxicity of chemicals in the system, lack of certain nutrients, and stresses on the body, whether psychological or physical.

Furthermore, naturopathy utilizes a holistic approach to healing, addressing the whole person: body, mind, and spirit. The core of naturopathic medicine is to treat each person as an individual and to consider their whole being. We do not treat one bodily system as a separate entity from the rest of the person. It is equally important to care for the mind, the body, and the spirit in the appropriate manner for each unique patient.

Organ Systems

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From the beginning of medicine, long before we had blood tests and imaging scanners, doctors have had to use their senses and learn to touch their patients to assess their state of health and organ system functioning.

Iris Analysis is the observation of the structure, color and texture of the iris, as one part of a wholistic analysis and understanding of an individual’s health.

Every system of traditional medicine has used pulse diagnosis as a method of assessing deeper information about how the organ systems are functioning.

Abdominal palpation is another tool that tells us about both dietary intake and inflammation in the digestive tract and abdominal organs.

Our Approach

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Human Nature Natural Health is a clinic unlike any other.
What you need to become and remain healthy, is also unlike any other's.

Every interaction, every detail of what we do,
will show you that we are completely committed
to helping you obtain the best health you're capable of experiencing.

Comprehensive New Patient Exam

Provides a complete, overarching assessment of your health. It is the approach for the patient who wants to attain and maintain optimal health, no matter what their condition.

Healthy Family

Pediatrics To Geriatrics & Everything In Between.
Keeping yourself and your family healthy is a full-time job.
Let the expert care at HNNH help.

Focus Areas

By focusing on root causes rather than symptoms, it is possible for a person to heal. Optimizing function throughout your lifespan is possible, even if there is a chronic condition that persists.

Long Distance Care

Human Nature Natural Health is specifically designed to accommodate the needs of patients traveling from afar to receive the best in natural healthcare.

Travel Planning

We are located just minutes from historic downtown Portsmouth, NH, a classic New England seaport town. For our out of town patients, we have partnered with several conveniently located hotels to provide reduced rates.

Directions

Human Nature Natural Health is easily accessible by major highways in New Hampshire, Maine and Massachusetts. The closest airports are Boston Logan International and Manchester Boston Regional Airport.

Our Integrative Role

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We provide education, reduction of side effects, post -treatment rebuilding, and extensive support for those living with cancer. We work to strengthen the body’s natural immune pathways, improve the body’s internal environment, empower the individual and their family through education, and work closely with your conventional medical team to potentiate the direct killing of cancer cells.

Human Nature Natural Health offers thorough, safe, compassionate, and cutting edge care to ensure that you and your family have access to the most modern and effective natural cancer therapies available today. We will work in close coordination with other parts of your cancer care team, including family members, general physician, medical and/or radiation oncologists, surgeon, care manager, and other health practitioners. We will work with you in all stages of your treatment.

We work with you to help you stay nutritionally fortified - one of the most positive ways to take control of your life and your well-being. Optimal nutrition allows your body to function at its best. Maintaining optimal nutrition can provide several benefits for people living with cancer, including:

• Support immune function
• Preserve lean body cell mass
• Rebuild body tissue
• Decrease your risk of infection
• Improve energy, well-being and overall quality of life
• Improve your tolerance to treatment
• Help you recuperate faster after treatment
• Improve quality of life

Human Nature Natural Health provides expert naturopathic care for patients with cancer or those with an interest in cancer prevention. We welcome patients at every stage of diagnosis and treatment. Whether newly diagnosed, currently receiving conventional treatment (including chemotherapy, biological therapies, radiation and pre-/post-surgery), in remission or with advanced disease, individuals facing the difficulties of cancer have a great resource in Human Nature Natural Health.

What Does a Naturopathic Doctor Do For Cancer Patients?

According to the Oncology Association of Naturopathic Physicians, the role of the naturopathic doctor regarding cancer treatment is to:
• Support normal metabolism during treatment
• Help you decrease and manage the side effects of medical treatment such as nausea, insomnia, dizziness, mouth sores, anemia, hot flashes, fatigue, and or neuropathy
• Boost your body's immune system after treatment to help prevent progression and recurrence.
• Provide strategies for long-term cancer prevention and health maintenance
• Educating patients about complementary and alternative treatments
• Communication with other members of the treatment team

Cancer Care - An Interview With Dr. Bier
We sat down with Dr Bier to ask him about his interest in Oncology care, and what he does to work with cancer patients

Philosophy

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Our understanding of the body;
the diagnostic techniques that we use;
the individualization of the diet, supplements and treatments;
are unique to HNNH.

No other clinic,
naturopathic, alternative or otherwise, does what we do.

Next are the Organ systems – what’s functioning well, and what’s having difficulty are fundamental questions. If you don’t know where the weaknesses in the system are, you can’t know where to focus.

Finally, the Manifestation-Disease – what symptom is actually manifesting in the body as a result of the imbalances.

Once we have an actual understanding of why you have the condition, we can treat to help resolve it. There are 3 basic tools –
Diet, Supplements and Treatments.

Diet is core – but Diet is really baseline maintenance for the body. Proper Diet keeps the body healthy, but if there are weaknesses in the body, it isn’t enough to repair it.

Supplements are for repair – concentrated nutrients, whether as vitamins, herbs, or glandular help the organs and tissues of the body repair and heal.

Treatments to clean the body and repair organs – we use the widest array of treatments to clean/detoxify the body, and help strengthen weakened systems.

Asthma is a simple example to look at. We can give herbs and nutrients for asthma and people will get better, but they are still asthmatics taking our supplements to compensate for imbalances in the body. But if we apply our model to understand the body, we can potentially clear the condition completely. For one person eating dairy and a weakness in the Lungs might be the key, while for another, the Stomach and poor digestion is the cause.

So, if you want to heal your body’s weaknesses and experience yourself at an optimum level of health, our
Individualized Constitutional Medicine^sm approach is the best way.

Publications

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Bier, ID & Schor, J, Aromatase inhibitors may prevent cancer, Natural Medicine Journal, March 2014, Vol 6, Issue 3,

Bier, ID, Low Fat Diet and Telomere Length in Prostate Cancer Patients, A complete program of care may influence telomerase activity, Natural Medicine Journal, Vol 5, 11, Nov 2013

Bier, ID, & Savastio, G, Blood Type Based Naturopathy in Clinical Practice, in Foundations of Naturopathic Medicine, Elsevier, In Press

Schor, J & Bier ID, Determinants of Health, in Foundations of Naturopathic Medicine, Elsevier, In Press

Bier, ID & Mathrick S, Iris Diagnosis, in Foundations of Naturopathic Medicine, Elsevier, In Press

Bier, ID, Oriental Meditation Techniques: Qi Gong (Chi Kung) and Taijiquan (Tai Chi Chuan), in Foundations of Naturopathic Medicine, Elsevier, In Press

Bier, ID Medical Hypnosis, in Foundations of Naturopathic Medicine, Elsevier, In Press

Blum, K, et al. Drug Abuse Relapse Rates Linked to Level of Education: Is Dopamine a culprit? ., J Addict Res Ther 2013, 4:4,

Schoenthaler, S., & Bier, I.D. Addiction and Criminal Behaviour in Food Allergy and Intolerance, 2nd Ed., W.B. Saunders, 2001

Bier, ID & Cornesky R, Using QFD to Construct A Higher Education Curriculum. Quality Progress 2001, 34(4), 64-68

Quoted as Expert in The Doctors Book of Herbal Home Remedies, Prevention Magazine (eds.) St Martin's Press, 2000

Schoenthaler, S., & Bier, I.D., Young, K., Jansenns, S., & Nicols, D. The Effect Of Vitamin-Mineral Supplementation On The Intelligence Of American Schoolchildren: A Randomized Double-Blind Placebo-Controlled Trial. The Journal of Alternative and Complementary Medicine, 2000, 6(1), 19-29.

Schoenthaler, S., & Bier, I.D. The Effect Of Vitamin-Mineral Supplementation On Juvenile Delinquency among American Schoolchildren: A Randomized Double-Blind Placebo-Controlled Trial. The Journal of Alternative and Complementary Medicine, 2000, 6(1), 7-17.

Bier, I.D. Research Reports Clinical Acupuncture and Oriental Medicine, 1999, 1(1), 73 - 76

Bier, I.D. Database of Published Research on Alternative Medicine Therapies. In: Alternative Medicine Therapy: Assessment of Current VHA Practices and Future Opportunities Released internally within the Veteran's Administration and to United States Congress. December 1999

Schoenthaler, S., Bier, I.D., The Effect Of Nutrition On Brain Function, Intelligence, Academic Performance, And Crime: A Series Of Randomized Controlled Trials in Anti-Aging Medical Therapeutics vol. III, Klatz, RM, Goldman, R (eds.), Health Quest Publications 1999, Marina del Rey, CA

Schoenthaler, S., & Bier, I.D. Vitamin-Mineral Intake and Intelligence: A Macro-Level Analysis of Randomized Controlled Trials The Journal of Alternative and Complementary Medicine, 1999, 5(2), 125-134.

Forsleff, L., Schauss, A., & Bier, I.D. Assessment of Zinc Levels in Parkinson’s Syndrome Patients, The Journal of Alternative and Complementary Medicine, 1999, 5(1), 57-64.

Bier, I.D., & Audette, K. The Effects of Low Level Ionizing Radiation on the Health of Children. Issues in Naturopathic Medicine: Anthology 1997, Southwest College Press, Vol. II.

Bier, I.D. A Critical Analysis of the Need for Immunization in the United States: A Natural Perspective. Best of Naturopathic Medicine: Anthology 1997, Southwest College Press, Vol. II.

Mitchell, W.A. (1997) Foundations of Natural Therapeutics: Biochemical Apologetics of Naturopathic Medicine. Co-Editor, Biochemistry Consultant, Southwest College Press: Tempe, AZ, 1993.

Bier I.D. The Integration of Acupuncture and Naturopathic Medicine. Best of Naturopathic Medicine: Anthology 1996, Southwest College Press, September 1996.

Calabrese C., & Bier, I.D.. The Future of Research in Naturopathic Medicine. Best of Naturopathic Medicine: Anthology 1996, Southwest College Press, September 1996.

Fingas, M.F., Fieldhouse, B., Bier, I.D., Conrad, D., & Tennyson, E. Testing Water-In-Oil Emulsion Breakers. 16th AMOP Conference, Arctic and Marine Oil Spill Program Technical Seminar, 1993.

Fingas, M.F., Kyle, D.A., Bier, I.D., & Lukose, A. Physical and Chemical Studies on Oil Spill Dispersants: The Effect of Energy. 16th AMOP Conference, 1993.

Fingas, M.F., Fieldhouse, B., Bier, I.D., & Conrad, D. Development of A Test For Water-in-Oil Emulsion Breakers. 16th AMOP Conference, 1993.

Fingas, M.F., Bier, I.D., Bobra, M., & Callaghan, S. Studies on the Physical and Chemical Behavior of Oil and Dispersant Mixtures, (pp. 419-426). Paper 137, International Oil Spill Conference, 1991.

Fingas, M.F., Stoodley, R., Stone, N., Hollins, R., & Bier, I.D. Testing the Effectiveness of Spill-Treating Agents: Laboratory Test Development and Initial Results, (pp. 411-414). American Petroleum Institute, International Oil Spill Conference, 1991.

Structural Balancing

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Similar to Rolfing, Structural Balancing is a deep reworking of the balance of the muscles and tendons of the body, to bring them back into proper alignment.

Starting from the toes and working all the way to the top of the head, the posture is analyzed, and the structure worked to shift the body back towards optimum physical balance.

This treatment is ideal for people with chronic musculo-skeletal conditions that don't respond to other treatments.

Travel Planning

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Directions

How to get to Human Nature Natural Health

We are located just minutes from historic Portsmouth, NH, a classic New England seaport town.

Transportation

Lodging

For our out of town patients, Human Nature Natural Health there are many hotels in the area.

Fairfield Inn Portsmouth Seacoast

Quality Inn Portsmouth

Residence Inn Portsmouth

Residence Inn Portsmouth Downtown

Hilton Garden Portsmouth Downtown

Homewood Suites Portsmouth

Other lodging options in the Portsmouth region can be found here.

What Is Acupuncture & Oriental Medicine

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Acupuncture and Oriental medicine is an ancient health care system of China that can be traced back over 2,500 years. It teaches that there are patterns of energy flow (Qi) through the body that are essential for health. Disruptions of this flow cause disease, while using Acupuncture and herbs to correct these imbalances can treat and help the body heal disease.

HOW DOES ACUPUNCTURE WORK?
The classical Chinese explanation is that channels of energy called meridians run in regular patterns through the body and over its surface. An obstruction in the movement of these energy rivers is like a dam that backs up in others. These meridians can be influenced by needling the acupuncture points; the acupuncture needles unblock the obstructions at the dams, and reestablish the regular flow through the meridians. Acupuncture treatments can therefore help the body's internal organs to correct imbalances in their digestion, absorption, and energy production activities, and in the circulation of their energy through the meridians.

The modern scientific explanation is that needling the acupuncture points stimulates the nervous system to release chemicals in the muscles, spinal cord, and brain. These chemicals will either change the experience of pain, or they will trigger the release of other chemicals and hormones which influence the body's own internal regulating system.

Acupuncture has existed in evolving forms since the dawn of recorded literature. Highly effective for pain relief, acupuncture can positively influence the outcome in a great variety of conditions, from digestion disorders, to pain relief, hormonal disorders, and many more.

The report from a Consensus Development Conference on Acupuncture held at the National Institutes of Health (NIH) in 1997 stated that acupuncture is being "widely" practiced--by thousands of physicians, dentists, acupuncturists, and other practitioners for relief or prevention of pain and for various other health conditions.

The improved energy and biochemical balance produced by acupuncture results in stimulating the body's natural healing abilities, and in promoting physical and emotional well-being.

Education

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Dr. Bier worked at the Bastyr University Research Institute, and was an Associate Professor of Research, an Assistant Professor of Acupuncture and Oriental medicine, as well as Interim Chief Medical Officer and Clinical Faculty at Southwest College of Naturopathic Medicine.

He trained with Dr. James D’Adamo, the founder of the Blood Typing theory of human nutrition, for almost 20 years, working at the D’Adamo Institute for the Advancement of Natural Therapies in Portsmouth, NH for 11 years, where he practiced and was involved in research furthering the association between blood types and differing nutritional needs.
He is also Medical Director of the Dietary Research Foundation, a research organization dedicated to advancing the knowledge of the interaction between human nutrition and cognition, behavior, and intelligence. He has a special interest in working with children with behavioral and learning issues.

He has served as a Board member of the Society for Acupuncture Research, a Member of the International Editorial Advisory Board for the journal Clinical Acupuncture and Oriental Medicine and as a peer reviewer for the Journal of Naturopathic Medicine, the Journal of Alternative and Complementary Medicine, and as a grant reviewer for the National Center of Complementary and Alternative Medicine of the United States National Institutes of Health. Dr. Bier is the author of papers on subjects ranging from nutrition in Parkinson’s Disease, the application of therapeutic intravenous nutrition, and the effects of nutrition on cognition and intelligence.

Dr. Bier is a naturopathic doctor and a licensed acupuncturist. He began his undergraduate work in Chemistry with a specialization in Biochemistry before transferring to Bastyr University, where he earned a Masters of Science in Acupuncture and a Doctorate in Naturopathic Medicine. He completed a residency in Family Practice at Southwest College of Naturopathic Medicine, and earned a Ph.D. in Human Services with a focus on Therapeutic Nutrition from Capella University.

Dr. Bier is an active member of the Oncological Association of Naturopathic Physicians, a professional association of naturopathic physicians and doctors who work with people living with cancer.

He is also Medical Director of the Dietary Research Foundation, a research organization dedicated to advancing the knowledge of the interaction between human nutrition and cognition, behavior, and intelligence. He has a special interest in working with children with behavioral and learning issues.

Ian D. Bier, N.D., Ph.D., L.Ac., FABNO

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A Naturopathic doctor, Licensed Acupuncturist, PhD in Human Services with a focus in Therapeutic Nutrition, and a Fellow of the American Board of Naturopathic Oncology, Dr. Bier has worked in the scientific and health care fields for more than 30 years.

With experience in clinical, research and academic positions, he is a Holistic doctor that brings all of the pieces together to provide the best in natural health.

" True healing can only begin when you recognize
the unique configuration of each individual on all levels.
Relieving symptoms is important as a first step,
but permanent change only comes when you
treat the underlying root cause, and teach
each person to live in harmony with their Constitution."

An Individualized Approach As Unique As You Are!^sm

Scheduling Information

Best in New Hampshire Magazine 2024

Top Doctor Award 2024-
Naturopathic Oncology

Best of Portsmouth Ambulatory Health Care 2017-2024

Contact Us

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Call Us Email Us

Our friendly front desk is available Monday to Friday from 9am to 5pm Eastern Standard Time.

They are here to listen, answer your questions, and help you decide how best we can help you.

We offer a complimentary 15-minute prospect call
so you can know if we are the correct fit for you.

Call us at: 603-610-7778
Fax us at: 603-610-7787

If you are coming from a distance to see us, please let the front desk know so that they can arrange your Intensive Care Stay visit, and offer you any help you might need to make your travel experience the best possible.

A Natural Approach For Today's Complex Ailments

Scheduling Information

I attribute a significant portion of my staying healthy amidst an intensive professional lifestyle to Dr. Bier's information, analyses, methods, and products, which I have used for more than a decade.

There are precious few things in my life that I consider indispensable.
My family, of course, is one of those things.
The individualized care and attention we receive at Human Nature Natural Health is another.

Naturopathic Medicine & Oncology, Acupuncture in New Hampshire on Human Nature Natural Health

Introduction

Congratulations on making a commitment to your health.

Making that commitment, following through on it and taking responsibility for your own health are the keys to success.

Meats

Meats

Beef. Bison, Lamb, Red Meats

Poultry

Poultry

Chicken, Duck, Turkey

Treatment Plan & Follow-up Appointments

Treatment Plan & Follow-up Appointments

Natural Treatments are a Fundamental and Necessary Part of the Healing Process.

Fish

Fish

Fish and Seafood

Supplement Plan

Nutritional Supplements

Vitamins, Minerals, Gladulars, Herbs Each are used very specifically to address weaknesses on the Constitutional, Organ System and Manifestation-Disease levels

Eggs

Eggs

Dairy & Substitutes

Diary

Milk, Milk Substitutes, Cheese, Yogurt, Butter

Tofu & Tempeh

Tofu & Tempeh

Vegetables

Vegetables

Vegetables, Green Leafy Vegetables, Starchy Vegetables

Fruit

Fruit

Fruit, Citrus, Berries, Melon

Nuts & Seeds

Nuts & Seeds

Nuts, Seeds, Nut Butters

Condiments

Condiments

Herbs, Spices, Sauces, Dressings, Vinegars, Oils, Sweeteners

Beverages

Beverages

Teas, Herbal Teas, Fruit Juice, Coffee, Water

Clean Water

Indulgences

Indulgences

Alcohol, Frozen Treats, Chocolate

Daily Plan

Daily Plan

The proper timing of food can be almost as important as the food itself.

Protein Shake

Crackers - Almond Seeds

Spices - Falafel

Falafel Spice

Sauce - Tahini

INGREDIENTS

INSTRUCTIONS

Beef - Stew with lentils in Instant Pot

Biscuit - Almond Flour Keto Friendly

Biscuit - Almond Flour Keto Friendly

Cloud Bread - Keto Friendly

Cloud Bread - Keto Friendly

Cookies - Almond Maple

2018 Best of Portsmouth Award - Ambulatory Care

Human Nature Natural Health Receives 2018 Best of Portsmouth Award

Best for Holistic Cancer Care Treatments 2018 Award

Best of Acupuncture Award

Human Nature Natural Health Receives 2015 Best of Portsmouth Award

Top Doc- NH Magazine

Bread - Sourdough Rye

Bread - Sourdough Rye

2017 Best of Portsmouth Award

Human Nature Natural Health Receives 2017 Best of Portsmouth Award

Organic Spice Mixes

Flossing Has Little Evidence To Support It

Sauce - Garlic Ketogenic friendly

Sun Avoidance As Bad As Smoking

Inside IOS

Information For Your Journey!

Our Inside IOS Updates

Soup - Chicken Curry

Yogurt - Coconut Milk

Making that commitment, following through on it and
taking responsibility for your own health are the keys to success.

Natural Treatments are a Fundamental
and Necessary Part of the Healing Process.

Vitamins, Minerals, Gladulars, Herbs
Each are used very specifically to address weaknesses
on the Constitutional, Organ System and Manifestation-Disease levels