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Category Archives: Nutrition/ Recipes

Good for You-Naturally!™ nutrition help and recipes, and outside links. See Good for You-Naturally!™ section of my website for more info and resources.

Instant Refried Beans – Friday Food

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fridayfood2.jpgNo, I’m not repeating the recipe from a couple weeks ago. I’ve been asked about another recipe I have for Refried Beans – the Fast and Easy Way!

Instant Refried Beans

Mill clean, organic dried, pinto beans in your NutriMill (or other grain mill that is designed to do dried beans,) at the same setting you use for bread flour, or slightly courser. (No, you don’t have to use organic, but it’s better for you if you do. Yes, you DO have to use dried. DO NOT wet them in any way before grinding. Just pick out any foreign objects.)

Boil – 2.5 c. purified water in a small saucepan.

Whisk in:

3/4 c. pinto bean flour

1/2 t. unrefined salt (Real®, himalayan, or celtic)

1/4 t. cumin powder*

rounded 1/2 t. chili powder

small clove minced garlic, organic – or scant 1/8 t. garlic powder

Stir over medium heat about 1 minute, until mixture thickens. (Lumps are fine.)

Reduce heat to low and cover pan. Cook approx. 4 minutes more. (Mixture will thicken more as it cools.)

Add:

approx. 1/2 c. organic, natural Salsa

Serve with fresh, corn Tortilla Chips or use as a burrito filling, in whole wheat tortillas.

Bon Appetite – whoops, forgot again – Ole!

*Note: Use non-irradiated spices. You can add a bit more salt, if you really must, and less or no garlic, if you want.

– adapted from Country Beans by Rita Bingham

For Me and My House ~ At Jesus’ feet,
Lisa @ Me and My House ~ Discipleship for Life!
1 Thessalonians 5:23
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Refried Beans – Friday Food

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fridayfood2.jpgEver wonder about the recipes for what’s in our Friday Food picture? That’s a plain lettuce/tomato salad at the top left, homemade salsa (almost more of a pico de guillo) at the bottom right, homemade corn tortilla chips at the top right, and you guessed it, refried beans at the bottom left. This is one of our favorite light, snack-y type lunches. It is so much better than opening a can of beans, bag of chips, and jar of salsa, and takes just a little more work – but not much.

Today you get the recipe for the Refried Beans. It makes a nice large batch to eat on for a while, or freeze in meal size portions. I have a 6 qt. crock pot and it fills it pretty well.

Lisa’s Refried Beans

Sort and rinse, then soak 4-4.5 cups organic dried pinto beans* in double to triple that amount of water. You can either soak overnight or quick soak by bringing to a boil for 1 minute, then turning off the heat and leaving sit covered for an hour.

Place in crock pot, (if you didn’t soak them in there.) Cover to about 1″ over the swelled beans with water (add or remove water, as needed.) Cook until nearly soft.

Add: 1-1.5 large fresh organic onions, diced

6-8 medium cloves of organic garlic, minced

Continue cooking until very soft.

Add: 1/2 – 1 stick soft real butter (or 1/2 – 3/4 c. organic, expeller pressed safflower oil) and mash well.

Stir in: 2-4 organic Roma Tomatoes, blended

2 Tbl. organic Chili Powder

1.5 tsp. cumin

opt. 2 fresh jalapeno peppers, diced small

Salt &/or Pepper, if desired

Reheat, adding water if needed.

Serve with fresh corn tortilla chips.

Bon Appétit! (Whoops! Olé!)

*Note: Obviously you don’t HAVE to use organic ingredients. It’s just better for you if you do.

For Me and My House ~ At Jesus’ feet,
Lisa @ Me and My House ~ Discipleship for Life!
1 Thessalonians 5:23
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Taco Salad – Friday Food

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fridayfood2.jpgA quick one dish meal (well, after the beans are cooked, it’s fast) and Good for You-Naturally!™

Lisa’s Taco Salad

  • 1/2 – 1 large head torn Romaine Lettuce

  • 3-4 c. cooked, drained and cooled Pinto Beans

  • 1 chopped Tomato

  • 1/2 – 1 chopped Green Pepper – optional

  • 1 can Black Olives – slice them

Toss together. Add Dressing (below), toss and chill.

Just before serving add 1/2 or more large bag tortilla chips (approx. 8 oz), crushed. Toss well. (Adding the chips just before eating keeps them crisp. But this is fine if you serve later also – after the chips are soft.)

Dressing: 1.5-2 cups or more Homemade Mayo & Taco Seasoning (below) & Not-Milk to thin.

Shake or stir together well.

Taco Seasoning:

  • 2 t. dry onion

  • 1 tsp chili powder

  • 1/8 t. ground red pepper (or less)

  • 1/2 t. dry garlic granules

  • 1/4 t. ground oregano

  • 1/2 t. cumin

For Me and My House ~ At Jesus’ feet,
Lisa @ Me and My House ~ Discipleship for Life!
1 Thessalonians 5:23
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No-Bake Cookies – Friday Food

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fridayfood2.jpgYummy, easy Good for You-Naturally!™ cookies that your children will love to make.

Lisa’s Good for You-Naturally!™ No-Bake Cookies

  • Put in a large saucepan:
  • 1/2 c. unsalted butter, preferably organic
  • 3/4 c. raw, unfiltered honey
  • 1/2 c. not-milk

Cook 3-5 minutes over medium heat, stirring often.

Mix in well:

  • 1/3 c. raw carob powder – sift out any lumps
  • 1 tsp. real vanilla
  • 1/2 c. organic nut butter – (nuts only, no additives) almond,peanut, or other

Stir in until evenly coated:

  • 3 c. organic rolled oats
  • 1 c. organic raw coconut shreds – (no additives)

Drop by spoonfuls onto parchment paper. Let set or chill until set.

For Me and My House ~ At Jesus’ feet,
Lisa @ Me and My House ~ Discipleship for Life!
1 Thessalonians 5:23
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Pizza – Friday Food

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fridayfood2.jpgWhat could be better than Saturday night Pizza – and here’s a Good for You-Naturally!™ recipe.

Lisa’s Good for You-Naturally!™ Pizza

Pizza Crust:

1 1/2 c. water
1/2 t. unrefined salt
4 c. + whole wheat flour
scant Tbl. instant SAF yeast
1 1/2 t. extra virgin olive oil

Mix. Add more flour as needed to knead.
Knead. Rise – 15-20 minutes is fine, while you prepare your other ingredients. Divide in half (makes 2 “hand tossed” type crusts – 3 or 4 if you like THIN crust). Roll out on corn meal covered Pizza Peel. Top with sauce, toppings and not-cheese. Bake 450° on baking stone for 8-10 min.

Pizza Sauce

  • 2 c. tomato sauce (organic, no salt added)
  • 1 small or half medium diced onion (organic)
  • 1/2 tsp. ground oregano (or 1 tsp dried leaves) (all spices should be organic, if possible, and definitely not irradiated)
  • 1/2 tsp. dried basil
  • 1/8 tsp. garlic powder
  • 1/8 tsp. black pepper
  • 1 tsp. (organic cold-pressed extra virgin) olive oil
  • 1/4 tsp. (raw unfiltered) honey

Toppings

We like many different veggie toppings (organic, if possible, and fresh). Many times we just do quick and easy – black olives, mushrooms, green peppers, onions. Zuchinni, carrots, broccolli, cauliflower, tomatoes, spinach are some other favorites for some of us. Soy mozzerella (or raw goat’s) cheese can top it all, if desired.

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Friday Food – for Thanksgiving

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a couple days early. I thought you might like these before Friday this week.

Yams and Pumpkin are 2 of our favorite fall foods – and “musts” on our Thanksgiving table.

I grew up on the typical “Thanksgiving Sweet Potatoes”, yams with maple syrup (fake, “pancake” syrup) and marshmallows. I never knew how sweet the potatoes were by themselves, not needing any further sweetening to make them GREAT!

Freedom & Simplicity™ Mashed Yams

We bake them, pull the skins off, and mash them with butter and a bit of sea salt and pepper. A sprinkle of nutmeg on the top for festive serving finishes this off. Put them in the oven in a glass casserole dish to heat through. What could be easier? YUMMY!

Pumpkin Pie is a must for Thanksgiving. (We love Pumpkin Bars too, but I’ll save that recipe for another day.) This pie can be cooked in a crust or crust-less for a Pumpkin custard.

Lisa’s Good for You-Naturally!™ Pumpkin Pie

Crust:

  • 2 c. freshly milled, organic whole wheat pastry flour
  • Mix in: 1 tsp. unrefined salt (Real®, himalayan, or celtic)
  • Cut in: 2/3 c. unsalted butter, (preferably organic)
  • Add: 5-7 Tbl. ice cold, purified water (starting with the smaller amount, only adding more if needed.)

Mix together, just until mixed. Don’t over mix or over handle. Form into a ball, roll out – on pastry sheet, or between wax paper. Place in pie pan. Trim edges. Pour in filling.

What to do with the leftover crust dough? Make Nothin’s. I made these with my mom when I was little. Roll out the leftover dough, cut into strips – aprox. 1/2-3/4″ wide, 3-5″ long. Brush with melted butter, sprinkle with cinnamon and Coconut Sap “Sugar” or Sucanat (yes, it was with sugar in the old days.) Put on a Baking Stone or cookie sheet, and bake at 400° approx. 10 minutes.

Filling:

  • 11/2 – 2 cups (approx. – 1# can) organic pumpkin (not pie filling)
  • 1 cup not-milk (homemade almond or other milk substitute)
  • 2 Tbl. melted unsalted butter (opt.)
  • 2 large free range, organic eggs (use 3 if they are smaller)
  • 1/2 c. honey
  • 1/2 – 1 tsp. real vanilla extract
  • 1 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/4 – 1/2 tsp. ginger
  • 1/4 tsp. ground cloves (opt.)

Beat eggs. Add other ingredients and mix well, with mixer or in blender. Pour into pie shell (if desired.) Bake at 400° for 45 – 55 min. until knife inserted halfway between edge and center comes out clean. If crust is browning too fast, cover with silicone pie crust shield. Pie will set more as it cools.

If you have to have whipped cream on top, make it real whipping cream (or full fat coconut milk whipped cream), add a few drops of real vanilla, and drizzle of honey or maple syrup and beat until peaks form. Chill bowl and beaters before whipping. Stop beating before cream turns to butter, soft peaks are better than breaking it down into butter.

Have a Blessed Thanksgiving!

For Me and My House ~ At Jesus’ feet,
Lisa @ Me and My House ~ Discipleship for Life!
1 Thessalonians 5:23
Order Christian & Home Ed Resources here

Thanksgiving’s Coming!

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And we all know (at least in America) what that means – a tendency toward not only (if even) gratefulness for our blessings, but also towards gluttony. The “rich man’s delicacies” are not only a danger, but a reality, in many of our celebrations. Too many rich foods, too many cooked foods, too many “deceptive foods”. But most will say, “I’ll start a diet ‘tomorrow’.” “I’ll ‘be good’ after Thanksgiving – well at least until a week or 2 before Christmas.” or “Oh well, it’s the holidays. I’ll eat what a want for the next month, but then I’ll crack down.”

Our celebrations don’t have to be void of feasting (that is not gluttony), but neither do we have to have a defeatist mentality, and succumb to a month of gorging ourselves with deceptive foods. Enjoy reasonable amounts of your holiday foods on Thanksgiving (or any other “feast” day), but then help your body recover, by consuming a large, if not total, portion of your foods as living, raw foods, for the next several days. It would be a good idea also to get on a fiber cleanser to help “clean house” and get rid of accumulated wastes that have built up in your body.

On the holiday:

  • Start your day with raw, fresh fruit/vegetable juice or BarleyLife, to get a good nutritional boost for the day.
  • Try to stick to raw fruits and vegetables, or other Good for You-Naturally!™ raw foods (see below) for the rest of the day, besides the feast meal.
  • Drink plenty – a LOT – of pure water throughout the day.
  • At your feast meal, take only small portions of the “worst for you” foods that you just can’t pass up.
  • Take larger portions of the Good for You-Naturally!™ foods that are available, especially the raw, living foods available.
  • Make sure there are plenty of Good for You-Naturally!™ choices – that you enjoy! – by preparing them yourself. (This is after all a special meal, not a deprivation meal.)
  • Don’t overeat. When you are full, (in fact before you are full,) STOP! There is no reason to gorge yourself. There will still be food available to you the day after. If there is something you really want to eat, but even in taking small portions didn’t get to, wrap up a small portion of it, and save it for Friday.

On the day (or several days) after – (it takes 3 days of only raw foods to neutralize 1 steak meal; I’m sure 1 Thanksgiving meal is no better than equivelent to that):

  • Start your day with raw, fresh fruit or vegetable juice or BarleyLife, to get a good nutritional boost for the day.
  • Fix a nice fresh fruit salad for breakfast.
  • A great raw veggies salad luncheon.
  • Snack on Good for You-Naturally!™ raw foods.
  • Have a different, large, fresh veggie salad for supper. Add a few steamed fresh veggies, if you’d like. And if you must, a baked potato or other Good for You-Naturally!™ cooked food.
  • If you must, eat your small portion of the one food you saved over.

For your Good for You-Naturally!™ snacks or even meals – Plan Phi into your pre and post holiday foods. It’s a ready to eat, quick, convenient, 80% raw, organic, filling, snack or meal food, perfect to help us through the Holidays! Snack on it instead of all the not-so-Good for You-Naturally!™ foods while you are preparing, or waiting for the feast foods or over those days after.

Order your Phi now!

Apple Cinnamon Phi and Cranberry Phi are perfect flavors for the holidays! PhiPlus is a good every day snack! (PhiPlus and Cranberry Phi are certified organic. Apple Cinnamon Phi contains many organic ingredients, but is not completely organic.)

If you want something 100% raw – try the:

  • Fruitalicious (sweet and yummy low pressure and sun-dried fruits) or
  • Trophiphy (delicious tropical treat of mixed nuts and topical fruits) or
  • Veggielicious (low pressure dried mixed vegetables – for a crisp, convenient raw veggie snack).

Also try a Cake of Dreams – a Good for You-Naturally!™ twist to the traditional Christmas Fruit Cake.

The Cake of Dreams is an exceptional combination of delicious all raw fruits, berries, and nuts, seasoned with a hint of cinnamon, topped with coconut and pecans, and drizzled with a heart healthy chocolate. A wonderful healthy holiday treat that will have everyone coming back for more!

Christmas will be here before you know it and The Wholefood Farmacy offers you a wonderful way to give the gift of health in a convenient and delicious way. When you shop on your Wholefood Farmacy website, you will enjoy the relaxation and convenience of shopping from your own home, and your loved ones will enjoy the rewards of healthy and delicious whole foods.

Price: $24.95

Have a blessed – and healthy Holiday!

Order your BarleyLife, Phi and other Wholefood Farmacy foods today and I’ll try to get you a couple recipes for Thanksgiving by tomorrow – rather than waiting until Friday.

For Me and My House ~ At Jesus’ feet,
Lisa @ Me and My House ~ Discipleship for Life!
1 Thessalonians 5:23
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Today’s Menu – Thanksgiving!

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TodaysMenu

Real Life Good for You-Naturally! Menu Planning

Today’s Menu

Here’s our Thanksgiving Menu. An optimal menu? No. A traditional menu for generations of our family? Yes. Made mostly Good for You-Naturally!™ (foods I don’t prepare are out of my hands) 🙂 – just way too much cooked food. (See tomorrow’s post for help in balancing this.)

  • Turkey
  • Mashed Yams – recipe to come on Wed.
  • Mashed Potatoes and Gravy
  • Bread Stuffing
  • Scalloped Corn
  • Creamy Mushroom Green Beans
  • Bow-Tie or Cloverleaf Dinner Rolls, Butter and Fruit Spread – recipe for dinner rolls another time.
  • Stuffed Celery – peanut butter and cream cheese (not together) 🙂
  • Green Salad
  • Cranberry Sauce
  • Black & Green Olives
  • Pumpkin Pie – recipe to come on Wed.
  • Pecan Pie

What is not “traditional” on our family’s menus has been raw veggie salads.  I have added, in my contributions to the meal, a “Green” Salad of some sort over the last several years (whether others eat much of it or not.)

I’ve made Spinach Salads – Spinach Strawberry is good, but strawberries are pretty high, if available at all. I’ve made an orange and spinach salad – hmm, wonder where that recipe is? It went over well. I’ve been looking at a Red Leaf Lettuce and Orange Salad, but thinking perhaps I will make Pear and Butter Lettuce this year.

Remember to include your “greens” in your Thanksgiving Menu! and Count Your Blessings!

For Me and My House ~ At Jesus’ feet,
Lisa @ Me and My House ~ Discipleship for Life!
1 Thessalonians 5:23
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Nutrition Seminar

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gfyapple.jpgReminder – Only one more week to register for the

Freedom & Simplicity™ of Good for You-Naturally!™
Health through Biblical Nutrition Seminar

November 22nd – North Platte, NE

Learn:

  • How to make truly healthy eating choices – that taste good!
  • What’s wrong with the S.A.D. (Standard American Diet)
  • Simple food preparation! – Hate to cook? Have we got a deal for YOU!
  • Transitional Steps toward lifelong changes for a Good for You-Naturally!™ Lifestyle of Eating

See more details and register – before Nov. 17th!

For Life & Health –
For Me and My House ~ At Jesus’ feet,
Lisa @ Me and My House ~ Discipleship for Life!
1 Thessalonians 5:23
Order Christian & Home Ed Resources here

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Simple Snack – Friday Food

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fridayfood2.jpgIt’s been a busy week, so I’ll just give you a VERY SIMPLE Snack Recipe this week – but so YUMMY! and Good for You-Naturally!™

Apple Wedges and Almond Butter

My dc LOVE this, (and me too,) – and even dipping the apples (or other fruits or veggies) into non-homemade, organic, nut only butters works – peanut, cashew, almond, or sesame could be used.

Almond Butter:

Fit Champion Juicer with blank for “homogenizing” foods (rather than juicing). Turn on and pour in Raw Almonds. Push through with food pusher. Feed slowly for a creamy nut butter, faster for chunky.

If butter is too dry, more like almond meal, sitr in just a bit of olive oil, or put through Champion again with just a bit of olive oil. You can also make nut butters in a blender or food processor if you don’t have a Champion.

Tip: The natural oil in your almonds will flow better, making a creamier butter, if your almonds are a bit warm, not cold from the fridge. I usually warm mine up just a bit on the dehydrator, set at 110°. You don’t want to heat them higher, or you will destroy the enzymes.

Slice Apples, or other fruits or veggies, and dip/scoop into the butter, and eat. Bananas aren’t the best scoopers since they are softer, but you can still put a hunk of nut butter on them for a great, yummy snack or lunch.

You got a hankerin’ for chocolate? It’s not exactly the same, but carob is a Good for You-Naturally!™ substitute. Stir some vegan, malt sweetened carob chips into the nut butter before scooping onto the fruit, for an occasional treat.

For Life & Health –
For Me and My House ~ At Jesus’ feet,
Lisa @ Me and My House ~ Discipleship for Life!
1 Thessalonians 5:23
Order Christian & Home Ed Resources here

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