Spinach Salad with Black-eyed peas

by Dr Jo

2 cups cooked black-eyed peas or 2 cups black-eyed peas sprouted for 3 days

1 cup fresh spinach, finely shredded and firmly packed

1 carrot, coarsely grated

¼ cup minced green onion (white part only)

juice and chopped pulp of ½ lemon

2 teaspoons oil

½ teaspoon dried tarragon

¼ teaspoon dried oregano

a pinch of dry mustard

freshly ground pepper to garnish

Rinse and drain black-eyed peas; add them to spinach, carrot, and onion in a large bowl. Separately, whisk together lemon juice and pulp, oil, and seasonings. Pour dressing over the beans and vegetables, transfer to a serving bowl, and sprinkle with freshly ground pepper.

SALADS PAGE 135 of DR. JO’S NATURAL HEALING COOKBOOK

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Marinated Black Beans

by Dr Jo

Whenever I take this healthy recipe to parties, people just love it. It’s one of my favorite healthy recipes.

BEANS
2 cups dried black beans
1 small onion, peeled
1 whole clove

MARINADE
2½ tablespoons fresh lemon juice
1/3 cup olive oil
1¼ teaspoon Bragg Liquid Aminos
(or ½ teaspoon sea salt)
1 garlic Clove, pressed
3 tablespoons minced fresh parsley
3 tablespoons minced green onion
3 tablespoons minced sun-dried tomato
2¼ teaspoon sea salt (optional)
¼ teaspoon freshly ground pepper

After soaking beans overnight, rinse them thoroughly. Put beans, water, and small onion
studded with a whole clove in a pot. Cover, bring to a boil, and simmer for 1½ hours or
until beans are tender but not mushy. Remove onion. Drain beans and keep them warm
while preparing the marinade.

Whisk marinade ingredients together and pour them over warm beans. Place beans in
a container that seals tightly and refrigerate for at least 12 hours. Turn container several
times (or stir) while beans marinate. Serve over tossed salad or brown rice.

94 DR. JO’S NATURAL HEALING COOKBOOK

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Healthy Recipes

by Dr Jo

Healthy recipes abound in Dr. Jo’s Natural Healing Cookbook.  In fact this book only contains the healthiest of all recipes. For you see, Dr. Jo only uses the food that works the best for your uniquely-you body in her recipes. Also, Dr. Jo’s Natural Healing Cookbook contains more than recipes. It’s a power house of information on how to get healthy or stay healthy by following the eating plan that works best for you.

Enjoy these recipes excerpted from Dr. Jo’s Natural Healing Cookbook:

Spicy Oriental Rice Salad

2 cups cooked brown rice
1 cup fresh snow peas, cut diagonally into1-inch pieces
2 cups cooked chicken or turkey (optional)
1 carrot, cut in matchsticks
2 green onions with tops, sliced

¼ cup oil
¼ cup fresh lemon juice
1 garlic clove, minced
2 tablespoons Bragg Liquid Aminos
2 teaspoons grated gingerroot
½ teaspoon crushed red pepper flakes

Put brown rice in a large bowl to cool. Steam-cook snow peas for 2 minutes; run them
under cold water to stop the cooking process; set aside. Cut chicken into cubes and mix
with the rice; add carrots, green onions, and snow peas. Separately, whisk together oil,
lemon juice, garlic, Bragg Liquid Aminos, gingerroot, and red pepper flakes. Pour dressing over rice mixture and mix well. Cover and chill salad for 3 hours before serving.

SALADS page 139 of DR. JO’S NATURAL HEALING COOKBOOK

Seventeen (That’s Right!) Bean Soup

1 CUP EACH
brown beans
large lima beans
small lima beans
navy beans
split lentils
green split peas
black-eyed peas
pinto beans
great northern beans
kidney beans
yellow split peas

½ CUP EACH
black beans
garbanzo beans
red beans
field beans
yellow-eyed beans
cranberry beans

1 large onion, chopped
1 ½ tablespoons fresh lemon juice
½ teaspoon sea salt (optional)
¼ teaspoon freshly ground pepper

This is a great way to become familiar with the variety of dried beans available. (Of course, you can buy a prepackaged bean mix instead.) After making this recipe, you will have 12 cups of beautiful mixed dried beans on hand. Display them in a glass canister or distribute them in small bags to friends.

Prepare a “Seventeen Bean” mix by putting all of the beans (in their assigned
proportions) in a bowl. Using your hands, mix them well. Take out 2 cups of mixed beans. Pick over them and remove any debris or broken beans, rinse them thoroughly in cool water, drain, and place them in a pan. Cover them with plenty of water and let them soak overnight. The next day, drain beans and rinse them well.

In a stockpot, combine beans with 8 cups of water (or to cover); bring to a boil, reduce
heat, cover, and simmer for 3 hours. Add onion, lemon juice, sea salt, pepper, and additional water to thin the soup. Simmer for 30 minutes more.

Variations

Simmer a leftover turkey carcass with the beans, removing the bones before adding the
final ingredients. Or instead of thinning with water at the end, add a 16-ounce can of
tomatoes, coarsely chopped, and a red chili pepper or 1 teaspoon chili powder.

This is one of my favorite winter soups. I add one strip of Kombu (sea vegetable) to the beans while they cook.

SOUPS, STEWS, page 154 of DR. JO’S NATURAL HEALING COOKBOOK

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Holiday Apple Pie

by Dr Jo

Rice Flour Pie Crust

Mix these ingredients together in a 9-inch pie plate:

1/3 cup whole almonds, grind to a fine powder and transfer to 9 inch pie plate

¾ cup brown rice flour

¼ teaspoon cinnamon

Pinch of ground cloves

Mix these together in a small saucepan:

2        Tablespoons water

2 Tablespoons oil (I use grape seed oil)

2 Tablespoons honey

Heat gently (if necessary) until honey liquefies. Pour into pie plate. Stir with fork until well blended. Let stand a few minutes for rice flour to absorb liquid. Shape crust by patting mixture firmly into place with fingers. Pat top edge of crust into a straight edge.

For unfilled crust bake at 350 degrees F for 18 minutes or until lightly browned with a few small cracks. Cool before filling.

For filled crust, bake empty shell at 350 degrees F for 5 minutes. Then add desired filling and finish baking as your recipe directs.

Makes one 9-inch pie shell. Double recipe for a 10-inch pie shell with a little left over.

From The Allergy Self-Help Cookbook

Apple Pie

At our house we always have this apple pie on Thanksgiving and Christmas for those of us who cannot tolerate table sugar (sucrose)

Fruit juice sweetened (no table sugar)

3 cups sliced apples

¼ cup frozen unsweetened apple juice concentrate, thawed

¼ teaspoon lemon juice

1 tablespoon cornstarch (or 2 tablespoons arrowroot flour)

¾ teaspoon cinnamon

1/16 teaspoon white Stevia extract

Mix the dry ingredients together. Use a small amount of the apple juice concentrate and blend into the dry ingredients. Bring the apples, lemon juice and the rest of the apple juice concentrate to a simmer in a large pan. Then add the dry ingredient mixture. Stir until thickened. Place the mixture into a precooked 9-inch pie shell and cool before serving.

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Holiday Beverages

by Dr Jo

Sparkling Punch

1 – 12 ounce can of concentrated frozen mixed fruit juice

1 – 32 ounce bottle of sparkling water

Simply mix the two ingredients in your punch bowl. My bowl holds double this recipe.

 

Carob Peppermint Tea

1 bag of your favorite peppermint tea

Steep in 1 ½ cups boiling water in your tea cup

Remove tea bag

Asian Turkey Burger

by Dr Jo

Before sharing out of more healthy recipes, here are some great tips from a Be Wise-Health Wise reader on some other delicious ways to cook the Mahi Mahi Fish that I discussed in last week’s Be Wise.

“I too discovered the Mahi Mahi and it is really yummy.  I bread them in some egg and ground nuts – I especially like a mix of fine ground almonds with some fine coconut.  Cook them with fresh lemon juice.  I cook them in a small amount of Coconut OIl (virgin, organic of course).  And… I love baked sweet potatoes.”
Lotte

Asian Turkey Burgers

1 pound ground turkey
1 small red bell pepper chopped
¼ small head Napa (or regular) cabbage, shredded
3 scallions finely chopped
1 large egg white, lightly beaten
2 Tablespoons basil finely chopped (or mint or cilantro)
4 teaspoons Bragg’s Liquid Aminos
2 teaspoons finely grated ginger root
½ teaspoon sesame oil
¼ teaspoon sea salt
¼ teaspoon finely ground black pepper
2 Tablespoons olive oil
6 whole grain hamburger buns (gluten sensitive folks – use rice bread)

Mix together ground turkey, bell pepper, cabbage, scallions, egg white, herb, 2 Tablespoons Bragg Liquid Aminos, ginger, sesame oil, salt and pepper. Shape into 4 patties, about ½ inch thick.

Heat the olive oil in a skillet over high heat until hot. Reduce heat to medium, add burger patties. Cook 5 minutes on each side or until cooked through. Add more oil as needed.

If you would like to spice these burgers up a bit, mix these ingredients to make a spread:
¼ cup mayonnaise (I use the Follow Your Heart grape seed mayo)
1 ½ teaspoons prepared wasabi
¾ teaspoon Bragg’s Liquid Aminos
½ teaspoon sesame oil

Place burgers in a bun and spread with the mayo-wasabi sauce. Or just use mayo if you don’t like wasabi.

Happy eating.

Blessings,
Dr. Jo

Mahi Mahi Fish and My Funny Brussels Sprouts

by Dr Jo

Fish is such an important part of our diets, but the fresh fish in the markets has not appealed to me lately. And usually I don’t really like frozen fish because the texture seems to change with the freezing process. But I found a wonderful surprise this week.

While shopping at a local warehouse store (Costco) I decided to try a package of their frozen Mahi Mahi and it was delicious, so moist and tender and none of that fishy taste that develops when fish has sat around for a day or two.

 

Here’s my favorite way to fix any white fish:

Cut a lemon in half

Chop up the green part of a couple of green onions

Heat a little butter in a skillet and add the fish as soon as the butter sizzles when putting the fish in the pan, but don’t burn the butter. Squeeze some lemon juice over the fish. Then sprinkle it with the chopped green onions. Turn the fish after about 2-3 minutes depending on the thickness of the piece. Keep the fire hot enough to keep the juices from running out of the fish, usually about a medium heat.

For me the perfect doneness occurs when the fish has just turned opaque all the way through but is still moist and tender. M-m-m good. Give this healthy recipe a try in your kitchen.

Before starting the fish the sweet potatoes went in the oven to bake for about 1 hour and 15 minutes. I place them in a Corning ware dish with a little water in the bottom and then cover them with the lid before popping them in the oven. If you don’t like sweet potatoes, you can bake white, red or purple potatoes the same way.

Never tried purple potatoes? Give them a try. They’re fun for a change.

While the potatoes are cooking and before starting the fish, put together a nice green salad with lots of different colored raw vegetables.

 

Now I’ll have to tell you about our crazy Brussels sprouts that we had with that meal. This was my first experience in growing Brussels sprouts in our garden. I had to baby those plants so much. Just getting the little sprouts started in the ground took a lot of tender care in itself. Then the grasshoppers decided that they were delicious, so I painstakingly covered them with cheesecloth.

By the end of fall we still had no Brussels sprouts forming on the stalks but the plants were about 18 inches high and healthy. Then they survived that 2 feet of snow that turned to ice for a month.

Finally some tiny “little cabbages” formed on the stalks but they seemed too small to harvest, so I left them a while longer. Then next time I went out to the garden those “little cabbages” had all unfurled into leaves.

Very interesting. Now I had hairy Brussels sprouts.

After all of that work to grow this plant, we were going to eat something from it. So I stripped the unfurled leaves off the stalks, washed them good, them steamed them for about 5 minutes. They were delicious.

So now we have discovered a new gourmet dish.

Blessings,

Dr. Jo

P.S. Does anyone have any tips for growing Brussels sprouts?  I think I may have waited too late to start them. It was about May when I put them in the ground as tiny seedlings.

P.S.S. Here are some great tips from a Be Wise-Health Wise reader on some other delicious ways to cook the Mahi Mahi Fish.
“I too discovered the Mahi Mahi and it is really yummy. I bread them in some egg and ground nuts – I especially like a mix of fine ground almonds with some fine coconut. Cook them with fresh lemon juice. I cook them in a small amount of Coconut OIl (virgin, organic of course). And… I love baked sweet potatoes.”
Lotte

Healthy Recipes: Some Innovative Appetizers

by Dr Jo

Try these tasty, healthy recipes that provide those much needed omega 3 fats in a beautiful delicious way. Whether you’re following a heart disease diet, diabetes diet, Candida diet or just want to eat in a healthy way, you will enjoy these great appetizers.

I created these appetizers as part of the food demonstration that I did for doctors and nurses at a recent medical conference.

Dr. Jo

Dr. Jo’s Super Salmon Appetizers

1 can salmon (from Alaska – least polluted and not farmed – I found these at Costco), discard the liquid
2 Tablespoons olive or grape seed oil
1 ½ Tablespoon freshly squeezed lemon juice
½ teaspoon dried dill or herbs of your choice

Mix all of above together. Then spoon a dollop on a cucumber round, slice of jicama, or stuff celery. Top with a cherry tomato, sprinkles of sesame seeds, shreds of carrots or anything else you can imagine.

Raw Yam Appetizers

Slice a raw orange yam into thin slices
Spread almond butter on each slice
Sprinkle with mixture of cinnamon and stevia extract (1 Tablespoon cinnamon with 1/8 teaspoon of stevia)
Top with sesame seeds, walnut, raw macadamia nuts, pumpkin seeds or hemp seeds.
Do the same thing with slices of jicama.

Stuffed Mini-peppers (sweet bell type – they come in packages of yellow, orange and red)
Cut the top off each mini-pepper at the stem.
Scoop out any seeds left inside.
Then get creative. I stuffed them with the Dr. Jo’s Super Salmon appetizer mixture. Then plugged the hole with a sweet 100 cherry tomato or stuck the pointy end of a yellow pear tomato into the salmon mixture. You may be surprised at how yummy these are
I stuffed another set with almond butter and then put a small tomato or other vegetable in the hole. These are very colorful and fun.

Everyone enjoyed the new taste treats. Most had not tried raw yam and did not even know of jicama.

Marinated Black Beans was another favorite served on jicama, cucumbers or suffed into mini-peppers or celery. You can find that recipe in Dr. Jo’s Natural Healing Cookbook.

Cashew Butter Carob Chip No-Bakers – Healthy Christmas Cookies

by Dr Jo

Now enjoy this healthy recipe for no bake cookies that nourish you with healthy oils, especially the omega-3 oils that are commonly missing from our diets.

Cashew Butter Carob Chip No-Bakers

¼ cup flax oil
¾ cup cashew butter
¼ teaspoon stevia extract white powder
½ cup unsweetened frozen concentrated apple juice
1 teaspoon vanilla
½ cup unsweetened or malt sweetened dairy-free carob chips
4 Tablespoons ground flaxseeds
1 cup rice or millet or quinoa flour or 1-2 cups rolled oats or rye flakes

Mix the oil and cashew butter together.  Mix the stevia into the carob powder.  Then, mix all the rest of the ingredients together in the order given.  The amount of flour or oat or rye flakes you use will depend partly on your oil, so don’t add it all at once, just add it a little bit at a time until you get it to the consistency you want. 
 Roll into 1 Tablespoon-sized balls.  Serve these cookies as the rolled balls, or flatten them if you like more of a cookie shape.  To keep the mixture from sticking to your hands, put a little olive oil out on a saucer and then dip your hands and your spoon you are using in the oil.  That makes it a lot easier to roll the balls.

Blessings,
Dr. Jo

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Healthy Christmas Cookies

by Dr Jo

Try this great healthy recipe for Christmas Cookies! It’s full of healthy omega 3 fats to nourish your cells and protect from illness. As a matter of fact, I created this cookie to help my grandchildren stay healthy and smart. Dr. Johanna Budwig thought that if you have the right fats in your cell membranes, you will not get cancer. We all know how much bad fats kids (and us big kids too) eat in all that fast food. So how about making some tastey, health building cookies as a special gift to you kids and loved ones.

Nut Butter No-Bakers

 

Basic recipe:

¼ cup flaxseed oil

¾ cup almond butter

? teaspoon stevia extract white powder

½ cup unsweetened frozen concentrated apple juice

¼ cup carob powder

1 teaspoon vanilla

1 cup raisins

4 Tablespoons ground flaxseeds

1 cup rice or millet or quinoa flour or use about 2 cups of oat or rye flakes

 

            Mix the oil and almond butter together.  Mix the stevia into the carob powder.  Then, mix all the rest of the ingredients together in the order given.  The amount of flour or oat or rye flakes you use will depend partly on your oil, so don’t add it all at once, just add it a little bit at a time until you get it to the consistency you want. 

 

            Roll into 1 Tablespoon-sized balls.  Serve these cookies as the rolled balls, or flatten them if you like more of a cookie shape.  Press a walnut or pecan into the top of each cookie if you like. Or roll the balls in fine coconut flakes. Coconut adds wonderful fats to the cookie too.

 

            To keep the mixture from sticking to your hands, put a little olive oil out on a saucer and then dip your hands and your spoon you are using in the oil.  That makes it a lot easier to roll the balls.