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Basic Mayonnaise and more

A top priority in starting a healthy eating program is eliminating inflammatory foods, and one of the foods that is most hazardous and most common is vegetable oil. Even "healthy" canola oil belongs in the "not-so-fast" category with cottonseed, safflower, and soy oil. Easily contaminated with GMO or non-organic, their main drawback is that they are high in omega-6 polyunsaturated oils, an inflammatory food that we've already had more than our share of!

Post Workout Smoothie

A basic smoothie recipe is useful in two situations: for folks who need to gain or maintain weight, and for athletes looking for a way to eat whey protein after a workout. Here’s my post-workout smoothie recipe.

In a blender, mix to dissolve the protein powder:

  • 1 scoop organic, grass-fed whey protein
  • ½ cup of water

For nutrition and flavor, add:

  • ½ cup fresh or frozen berries
  • ½ cup coconut milk (The best milk commercially available comes in a can, not a carton. Look for a can that is BPA free.)  

Consider adding:


Makes 1 quart

1 medium cabbage, green or red, cored and shredded
1 tablespoon caraway seeds or celery seeds
1 tablespoon sea salt
4 tablespoons whey (if not available, use an additional 1 tablespoon salt)
Grated carrots or beets for variety







Makes 1 gallon

3 quarts filtered water
1 cup sugar
4 tea bags of organic black tea
1/2 cup kombucha from a previous culture*
1 kombucha mushroom**



Sprouting Seeds and Grains

Seeds and grains (the seeds of grain plants) are specially designed to survive unchanged in nature until they land in a situation just ripe for starting a new version of whatever plant they come from. The vital nutrients for growth stay encased in a fairly impermeable shell until the seed arrives in a place both moist and slightly acidic, optimal growing conditions. Over a period of hours or days the shell is gently softened and opened and the activated nutrients enable the seed to grow.


Makes 1 quart

1/2 cup good quality commercial plain yogurt, or 1/2 cup yogurt from previous batch

1 quart pasteurized whole milk, non homogenized

a candy thermometer



Yogurt is easy to make - neither a yogurt-maker nor a special culture is necessary. The final product may be thinner in consistency than commercial yogurt.

Whole-Milk Buttermilk

Makes 1 quart

1 quart whole milk, preferably raw but not ultra pasteurized
about 1/4 cup buttermilk culture*

This is the easiest of all the cultured milks. Place milk in a glass container, add the buttermilk culture, stir well and cover. Keep at room temperature (but not higher than 80 degrees) until themilk thickens and curdles slightly. Chill well. Reserve 1/4 - 1/2 cup in a separate jar in the refrigerator for the next culture.

Note: A similar culture from Sweden is called fil mjolk.