Coconut Oils Eggs & Butter Slathered Broccoli

My New Breakfast

I was forced to change my ways recently. I am NOT a breakfast eater, so I usually wait too long to eat. Then I often get caught somewhere and have to make less than excellent choices or, my blood sugar goes down and then I am ravenous and will eat almost anything in sight.

Yes, you are not the only one.

So, recently I set out to eat breakfast as soon as food sounded good to me, and sometimes even before.  Instead of my usual piece of fruit and/or something light, I have begun to steam veggies and poach eggs in the same pan.

It has served me well.

Now, I get why they (those Dr. types) say you should eat a good breakfast. Mine is more at brunch time, but regardless, the carbs from the veggies (and sometimes I add a piece of sourdough toast), Cultured Superfoods, the fat from the butter and the protein from the eggs fill me up comfortably and sustain me all afternoon.

Now don't get all wigged out about the butter, and say "I can't eat dairy", consider the dairy source first. It is vital to use organic raw butter from pasture grazed cows. There are so many benefits to the fat in this type of butter it is alarming that it has been given a bad rap. We need a good source of saturated fat, according Weston A. Price's work and many others (see article on coconut oil, another healthy saturated fat). Besides being healthy, do you know what it does to your vegetables? It makes them delicious and it is proven that they are more easily absorbed and healthier when eaten with butter. True story.  If you can't get raw butter where you live then there are many organic pasture butters available. You can also use Organic Ghee, very digestible for many.

I love the way this breakfast provides me a steady flow of energy – no drops that ignite my caffeine craving (God, I love coffee) and no hunger until well into the late afternoon.

This is good. I feel so much more in control.

And, it is so simple. It has got to be simple for me or it is not going to happen, unless I am preparing a dinner for guests, and trying to show off.

Before I launch into the instructions, I want to share that if I eat a whole grain cereal, toast with cultured veggies, or a cultured coconut yogurt/fruit nut combo, which I often do, it does not last me in the same way. The same goes for smoothies (except green smoothies). I am usually so hungry and hour later that I must eat more. This could be OK,  but I usually don't want to take the time for another meal and don't like getting caught so hungry.

It is so inconvenient.

I believe that the reason this breakfast serves me so well is because of the large protein/fat component that satisfies and fuels me. My body seems to feel and look better too with this type of breakfast.  I want to add that I always have a green smoothie and/or some Beet Kvass lurking in the fridge that I drink before breakfast and in the afternoon. I believe it is good to have a lot of "life" in your foods when eating cooked foods.

Ingredients for My New Breakfast (sometimes dinner)

1 serving of veggies of choice: broccoli, Swiss chard, beets and carrots, collard greens, string beans, etc.

2 eggs (pasture is best - organic a must)

Pasture Butter (raw if possible)

Place a couple inches of water in a saucepan. Bring to boil and add in the broccoli, and reduce the head. Simmer until tender. Remove with slotted spoon into a serving dish.

Turn the heat back up in the saucepan with the water from the Broccoli so you can poach the eggs in the same water. You may need to add more water.

Top the veggie with butter and/or oil of choice (Barlean's Flax Oil is delish!). Get it here for 20% off.

When the water is almost boiling add in the two eggs to poach them.  When they are at the desired firmness, remove and place onto your plate. You know, they are much better for you if the yolk is soft and runny. Make sure the whites are cooked though.

Top with sea veggies (dulce or mineral mixture), chili flakes, Celtic Sea Salt and whatever else sounds good to your tummy!

And, although this picture does no show Cultured Veggies, make sure you include them. They will make this meal go down easily and digest to your benefit. The good news, the flavors will be enhanced tremendously!

Raw Nut Seed Cacao Smoothie

Raw Seed Nut Cacao Smoothie

 OMG, this is so good, and there are so many ways to make it. Here is one of my favorites:

Nut & Seed Ingredients

 Take any combination of 2 or 3 of the ingredients below to make a seed milk. Almonds will do on their own, as well Sunflower and Sesame Seeds. I like combining a few to make a larger amount of milk to last me  a few days while stored in the fridge.

¼ cup         Sunflower Seeds

¼ cup         Pumpkin Seeds (Stryian Pumpkin Seeds are the best-read about them here)

¼ cup         Sesame Seeds (white hulled)

¼ cup         Almonds

¼ cup         Hemp Granules

Any variation of the above will rock. Basically you are making a seed milk. Have flax meal on hand to thicken the shake and add value of EFA’s.

Flax Meal 

Barlean’s makes a great Forti-Flax. And if you purchase their wonderful products here through my website,  you will receive 20% off.

If you do purchase your own flax seeds then you want to make sure they are very fresh, and you will need to grind them into a powder and keep them refrigerated so that they retain their beneficial EFA's (Essential Fatty Acid's). Fresh is best for flax.      

Soak and rinse the nuts or seeds. Then blend in a blender with about 3 cups of water (the amount of water you use depends on how you like the taste, strong or weak. Some people like to strain their seed milks. I don't. It is one more step I don't have to take, and besides I like the whole seed/nut. If they are too thick or intense just add more water.

 Sweetener Ingredients

Honey: raw local honey is best

Dates: soaked and softened so they blend well (my favorite)

Whole raw sugar or coconut sugar

Stevia: I have found that Stevia works well with bitter foods. Cacao is bitter, so Stevia works well with Cacao. Also, please note that many protein powders are flavored/sweetened with Stevia already.

Other Ingredients

Raw or roasted non-sweetened Cacao Powder

Protein Powder: I personally use Whey Protein Powder. I like the vanilla flavored and think there are health benefits to Whey. You can use soy, rice or any vanilla flavored protein powder, or not, if you prefer to enjoy it with a protein powder. I have found that the vanilla flavored adds such a dimension to the drink plus valuable protein.

Let it rip: (my favorite recipe)

8 oz. of choice of milk (for me, almonds, and/or sunflower/pumpkin/hemp

2 dates soak with some of the sweet soaking water

1 scoop vanilla protein powder

1-2 tbsp. cocoa powder

1-2 tbsp. of flax meal

Blend the above ingredients and let it sit for a few minutes to allow the flax to thicken the mixture. While it thickens I do my cleanup. Then add about 5 ice cubes and blend thoroughly.

*Caution: Don't add the flax power until you are ready to make it to smoothie to drink right then.  In other words, the other nuts and seeds store well when made into a milk, but if made with the flax seeds, it most likely get to thick. Perhaps you will like it than way, but I don't.

YUM. This will taste like a yummy thick milk shake.

Speaking of milk, you can also use milk, Raw, preferred if you can get it. If so, then you can leave out the seeds.

*Note

 I soak ½ cup of 3 different seeds at once, and then blend with the dates for my base. That way I have the base in the fridge for at least 3 days for making instant smoothies. All I have to add is flax, protein powder and ice.

Love this for an afternoon pick me up!

Steamed Beets with Raw Pine Nuts & Barlean's Flax Oil

Ingredients

1 beet with several leaves of beet greens

¼ cup pine nuts

Celtic Sea Salt

Optional: Olive Oil, Butter or Barlean’s Flax Oil

Wash beets and slice into thin rounds (they cook faster that way). There is no need to peel them. That is a waste of time and more importantly, a waste of nutrients.

In a saucepan, add about 1 or 2 inches of water. Place the beets in first then put the greens on top. Turn the heat up to bring to boil, and then turn it down to cook until tender.  Cooking time is about 10 minutes.

While beets are cooking grind pine nuts in a coffee grinder or blender, making a nice chunky powder.

When beets are tender, remove and place them into a bowl with a slotted spoon (so they won’t be so watery).

Top with your choice of either Barlean's Flax oil (read about the benefits of flax oil here) or butter, and the ground pine nuts. Finish with Celtic Sea Salt. Order Barlean's here for a 20% discount!

Don’t forget to add a hearty scoop of Cultured Veggies!

"The Tapping Solution", a New Book

This is my first post that has nothing to do with what you put in your mouth,but EVERYTHING TO DO WITH YOUR HEALTH.

Why?

Because I know you care about your health, and if you are struggling in any way, I have something fantastic that can help you NOW!

Here is my short story about a simple, yet effective technique that I learned to shift my energy dramatically!

"Not what you put in your MOUTH"

A couple years ago while trying to find the answer to my fading energy, I stood in my kitchen trying to figure out what I should eat or how to shift my diet. While searching my mind for an answer a voice said to me, “Your problem will not be solved by what you put in your mouth.”

Dang, I thought. Now what?

Time went by as I studied many body mind modalities including The Work of Byron Katie, meditation and the completion of all the Avatar courses. I heard of EFT (Tapping), but never took it seriously or learned the technique.

Then magic happened and The Tapping Solution fell into my life. I am not sure how, but the Tapping Summit showed up in my "in-box". After listening to a couple of pod casts I was hooked.

I proceeded to listen every day that they introduced a new pod cast (20 recordings in all) of The Tapping Summit.

WOW! I was blown away by the depth and scope of the areas covered in the Summit by experts in all fields: weight loss, healing, pain, spirituality, visioning, headaches, sexuality, success, trauma and more.

I tapped along as I listened, transformed by the versatility of this effective energetic technique. It excited me because I love the study of energy.

Then the test came to try it. One day while suffering from blocks unknown, I began tapping while walking the beach in the morning. Through the process I discovered the blocks and they faded away.  By the time I was home, 30 minutes later, my energy shifted dramatically. In other words, I had some!

Before my walk I felt like I was filled with concrete and pulling a train. Wow, now I was light, my mind was empty, yet clear with enough space for new inspiration. Ahhhhh....

The Tapping Solution is amazingly effective, so simple and FREE. Although a professional facilitator well serve your wonderfully, you can easily learn to TAP yourself. It is easy to learn, especially with the new book just coming out today (April 2, 2013).

With the purchase of the book,  THE TAPPING SOLUTION by Nick Ortner, incredible BONUSES and resources are being offered that you DO NOT want to MISS!

The BONUSES include audio recording, The Tapping Solution movie, video trainings by experts in the field and more.

I am quite serious when I say that this is a fantastic opportunity that is only being offered during the book launch.

I strongly urge you to GET THIS HERE BOOK NOW while the opportunity to receive these BONUSES is available.

I promise that you will so glad you did.

All proceeds of the sale of this book go to a very worthy cause. Click here now to see what is available and the wonderful work they are doing with trauma and relief around the world.

Aloha, Chef Teton

http://thetappingsolution.com/cmd.php?Clk=5010325

Yummy Vegan Tabbouleh

Easter Sunday was a blast this year. My friends asked me to make Tabbouleh, so I eagerly obliged. When I realized I had to quadruple the recipe, and that meant a lot of chopping, I recruited my neighbor’s kids for help.

We put on a Disney movie, made a huge mess and had a ball. The Tabbouleh turned out great, and they all learned new skills like squeezing lemons, using the food processor, and measuring.

Here is the recipe to serve 6

Ingredients

1 cup quinoa, rinsed well

1 ½ cup water

8 tbsp fresh lemon juice

½ cup extra virgin olive oil

1 large English hot-house cucumber

1 pint cherry tomatoes cut in quarters

1 cup chopped flat leaf parsley

1/cup chopped fresh mint

2 scallions, sliced thin

1 tsp Celtic Sea Salt

fresh ground pepper

Directions

This recipe can be made a day in advance, or all at once.

Bring Quinoa and 1 ½ cup water to a boil in a saucepan over high heat. Reduce heat to low, cover and simmer until Quinoa is tender, about 10 -15 minutes.

Remove from heat the let stand. To cool, spread out on a large tray or chill.

Whisk olive oil, lemon juice, salt and pepper together in a bowl. When Quinoa is cooled transfer to a large bowl and mix in half of the olive oil/lemon juice mixture. Cover and chill.

Add cucumber, tomatoes, chopped parsley, mint and scallions to the Quinoa mixture. Toss together. Drizzle remaining olive oil/lemon juice over the top and toss again. Season with freshly ground pepper and salt as needed.

Learn how to revolutionize your life with the new “4-Week Dietary Makeover”, an online course that delivers a dynamic approach for a dietary lifestyle like the Centenarians.  I promise this course will awaken and inspire you with a diet delicious enough to last a lifetime.

At age 67, I finally found the right combination of Raw, Cooked, and Cultured Foods. Join me as we journey ahead with strength, vitality and fun.

Click here to learn more.

Coconut Curry with Veggies & Tofu

I always thought of curries being too difficult for me to master. In other words, I never thought I could make them as delicious as those I had in restaurants. I was born into a simple American food household. Our traditional meals were barbecued steak, baked potatoes, salad and garlic bread; spaghetti with salad and garlic bread, ham hock and beans, tacos, burgers, and creamed tuna on toast.

Breakfast was cold cereal; egg on toast, and the occasional brunch of fried sweet potatoes, bacon and omelets.  Lunch was a tuna or egg salad sandwich. Pretty simple. No wonder I keep my meals so simple. I was raised with simplicity.

So, it turns out coconut curry is pretty easy. There are many different curry spice mixtures (often called Masala’s) and tons of variations. The recipe below provides a good start.  Don’t be afraid, you can’t go wrong. Jump in 

Ingredients:

1-2 cans          coconut milk (do not get low fat coconut milk – it tastes terrible and has had more processing, which is unnecessary)

1 pkg              firm tofu

1-2 cans          water (1 can for each can of milk)

2 tsp                curry powder (more to taste – depends if curry powder is hot or mild)

1 tsp                or more of salt to taste

1                      onion - chopped

2                      cloves garlic - minced

1 inch              ginger - minced (or grated ginger juice)

1tbsp              coconut oil or Ghee

Vegetables of choice (carrots, peas, potatoes, beans, etc. 

Directions:

In large saucepan heat oil or Ghee. When hot add in onion, garlic and ginger. Sauté until almost translucent. Add curry powder and salt, and sauté for a few more minutes until the herbs are all blended.

Add in coconut milk and water. Heat until liquid is almost to the boiling point. Add in vegetables, the firm ones first.  Cook on medium heat until the vegetables are just less than the desired tenderness. Remember, they will keep cooking when you turn the heat off, so take this into consideration when testing the veggies. Mushy veggies are no good.

Serve in a bowl on it own, or on a bed of rice.

Some condiments that are oh so yummy on curry:

Coconut flakes

Raisins

Peanuts

Cashews

Bananas

Avocado

I like to set out small bowls of each and let people build their own mountain of yummy condiments.

Raw Apple Beet Salad w Sesame

Beet lovers will love this simple, fulfilling and delicious beet apple salad with sesame powder and walnuts! It is practically a meal in itself and all you need is a grater to prepare it. This salad inspires great digestion and we all know that beets are a great blood purifier. So, get out your grater and make this luscious salad for breakfast!

Ingredients:

1 medium size beet – washed, but no need to peel

1 medium size apple – washed and cored

2 tbsp. of sesame seed powder (ground hulled sesame seeds)

2 tbsp. of walnuts (soaked and rinsed preferably)

Directions:

Soak a small handful of walnuts in a dish of filtered water. Even if they don’t have much time to soak, the effort will at least rinse them clean. Drain and rinse when ready to use.

Grate the beet and the apple on the smallest grate on the grater. Use the side of grate where the holes are slanted. This is important because the beets need to be grated quite fine. The same goes for the apple. When the apple is grated on this small grate it actually turns to applesauce, which makes this dish nice and juicy. If you use the larger slanted grate, the beets will be more like little beet chips. This will not be nearly as juicy.

You might be wondering if you can use a food processor instead. The dish does not work nearly as well because most processors won’t grind veggies like beets and carrots down like you can with a grater.

Think about the sweetness you want to achieve when choosing the size of beet and apple. If the beet is large you will most likely want to use two apples.

Mix grated beet and apple together.

Grind hulled sesame seeds (the white ones that have the hulls removed) in a coffee grinder or Vita Mix. I like to grind enough ahead of time so I always have some powder readily available in the fridge.

Sprinkle the sesame powder on lavishly – don’t be shy. Top with chopped walnuts. Enjoy immediately or chill before serving. The salad keeps fresh if kept cool in the fridge for a few days.

YUM. This salad is alkaline, which makes it go down so easily. It is full of good fats so it is as satisfying and filling as it is yummy!

New Recipes: Raw, Cooked and Cultured

It has been awhile since I sent out a Foodie News. I so apologize! Where does the time go? Truly, I am shocked that so much time has gone by so fast. I did put my time to good use though, and have lots to share about my cleanse and new discoveries for revitalizing the body through nutrition - coming in November!

In this issue I want to tell you about some new recipes for: Raw, Cooked and Cultured (fermented) foods, the basis for Essential Cuisine. Plus, I am including two fantastic book  and DVD recommendations that have inspired and enlightened me over time!

First, let’s get to the food!!

Raw: Cultured (fermented) Veggies. Are you making them? Learn why they are vital to your systemic and digestive health! Read the incredible results people are having after eating them for just a couple of days. Important! Learn how to harvest a batch after you make them!

Cooked: Learn a delicious way to simmer a  “loose chop and no peel” pot of onions and garlic in coconut oil for any dish, sauce or potluck! Here is another award winning recipe “Sweet Potato Frittata”. For those who eat eggs this is a fabulous gluten free recipe, unique and so tasty. You can replace eggs with tofu if you like.

Cultured: More on cultured/fermented veggies because they are so important. Here is my Award Winning recipe for the best Cultured Veggies for 2011 AgFest on Maui.

My favorite things!  It seems people want to know what moves me, so due to many requests here is the beginning of me sharing my library and loves like; DVD’s, books, equipment, recipes, menu, supplement, or whatever I think will interest or benefit you. Two in this issue:

1. Book:   Nature’s Secrets Hidden in Plain Site, by Elaine Wilkes, Phd. Oh my, this books rocks!! It is an easy, insightful, clever and humorous read. In it you will understand holistic medicine so much more, how nature can steer your toward the right foods and how you can obtain incredible guidance from nature. This book is a must and make a fabulous gift because it is so much fun and at  the same time informative! Get it on Amazon!! Or see: www.ElaineWilkes.com

2.   DVD Series:  What does FOG stand for? I’ll tell you, it stands for “Fog”, the state of mind you will continue to be in if you don’t watch this incredible documentary series titled “Frequency of Genius”. Purchase it with this bonus code: SXF97 for 10% off and will be thanking me! There are two DVD’s packed full intellectually engaging interviews, FREQUENCY OF GENIUS is an exploration of seven unique individuals who share their incredible solutions and extraordinary visions for present day humanity and for future generations yet to come. This series is awesome! Watch it with friends and family!

Coming Soon: Do you want to know more about cleansing? Are you thinking of doing a fast or a cleanse? I did one that knocked my socks off with results and repercussions that shocked me.  My Personal journal to optimal health and vitality through cleansing is coming!  Stay tuned while I share what you need to know about cleansing!

Remember to Make Every Bite Count!! Many blessings, Chef Teton

Holiday Favorites: Gifts + Recipes

Wishing you all a Happy, Prosperous and Healthy holiday season! Thank you for joining me on this journey as we learn and create together! Here are some goodies to help you make your holiday season Deliciously wonderful. Check out blog post for my favorite kitchen gadgets - all available on Amazon.

1. Woohoo. I am so excited for this Holiday. Not sure why, just decided to make it the best one ever. In the spirit of Oprah and her favorite things, I decided to do same. Don't get too excited......they are not coming to your door, although I would love to do that. I am merely sharing them to make your life in the kitchen more enjoyable and of course, healthy!

2. There's more. My DVD's are divided into 3 sets plus the Teens DVD with Chef Landon - each making a great gift at an affordable price. We will gift wrap and send them to your favorite friend or relative. When making your order, specify in the special shipping section to Wrap It! Raw Food Basic, Sauces & Dresses, Cultured Veggie sets.

3. Two Award Winning Holiday Pies: one raw and sweet, the other cooked and savory. I was so excited to win 1st Place in the Farmer's Union Annual ThanksGiving feast and dessert contest. Check it out: Raw Coconut Cacao Mousse Pie. For those who do not live where fresh coconuts are abundant, use dried coconut flakes. Soak and blend them with a little sugar water and/or honey and spread on top of the mousse. Make sure you get the unsweetened flakes.  Pie is good with all berries!

Another Award Winning Recipe is a fabulously luscious holiday dish great for potlucks, brunches, or family gatherings. Gluten free Sweet Potato (crust) Frittata (with carmalized onions, and cilantro). You can make it ahead of time, then just warm and serve.

4. Into The Future: The 4 Week Dietary Makeover Mastermind

Are you challenged by creating a diet that is exceptional and supportive for your health and beauty?? Do you want to kick butt, nourish and fuel yourself with every bite. Do you want to have flowing digestion, excellent absorption, flexible joints and glowing skin? Do you want to be EXCITED about food? Do you want to be INSPIRED to nourish and please yourself with every bite?

In hearing from people all over the world about how much they love my DVD's and how the simple recipes have inspired and delighted them, I also hear from people that they would like more guidance, menu planning and community. So, let's create our own cyberspace kitchen and change our diets together in the 28 Day Dietary Makeover teleseminar course.

Let me know what your needs are, and stay tuned for this course while we all gather together!

Wishing you a beautiful holiday time full of blessings. Be safe!

Making every bite count,

susan@chefteton.com

New Dietary Makeover Course + Great Recipes

Woohoo! Announcing the new Dietary Makeover Mastermind Course plus 4 Great Recipes from Essential Cuisine, the culinary practice that includes: Raw, Cooked and Cultured/Fermented Foods. For those who want a coach and want to learn how to use the Chef Teton DVD's here is your chance: Dietary Makeover Mastermind Teleconference Course, a couse designed to take you through my DVD series and learn how to create powerful new foods into your life to create a dietary practice for life. I will take you step by step and we will learn together. Teleseminar course starts March 2nd. Listen to an Audio Interview Here about the course. Space is limited!

Raw Food Recipes: Two great Raw recipes:  Apple Almond Lemon Salad and Raw Buckwheat Cereal with Coconut Cream. Both of these salads or cereals are great for a family, potluck and/individual servings.

Cooked Food Recipe: it seems to be the day for millet. This Ayurvedic Millet with Coconut Milk is to "live for". It is easy, healthy, nourishing and oh so luscious and rich. Another great meal for a group or party.

Fermented Food Recipes: Now you are in for a treat. Here is how to make Ogi, the fermented millet porridge that is a staple to African people. This is so easy and so nutritious and delicious.

Making Every Bite Count! Chef Teton

New 4 Week Makeover Course + Travel Tips

Four Week Dietary Makeover Course is now on-line to access any time. Radically discounted to my list for a limited time only. It contains: 1. All of my DVD Cooking Shows streamed on-line 2. Weekly Audio Recordings 3. Course Curriculum 4. Recipes with pictures and without for easy printing All laid out for easy access in a week-by -week format - easy for you to follow: Read More & Get it Now For Big Savings! New Blog Post "Pack & Go Travel Tips"  Click here to read! Aloha Everyone, I have been traveling for 3 months, headed home to Maui today. I am proud to say that this was one of the most productive trips I have ever been on. That said, it was so productive that i did not have space to write you more often and share all the things I learned. That will be coming though. Here is a little of what I accomplished. I created a whole new 4-Week Dietary Makeover Course that has all my DVD's streamed on line, with recipes, audio courses, shopping lists and other resources. It is awesome, providing all the guidance and resources you need to create a whole new dietary lifestyle. I also filmed a new DVD series called "Healing Foods". It will be out in late August. Then came Yoga. Spending most of May in a small retreat called "Xinalani", just south of Puerta Vallarta in Mexico, I attended a yoga teacher certification course. The good news is that I lived through it, and I received my certification! There is tons more to report on this journey, and the health challenges I had and overcame. The story, which dramatically reveals more about the power of vitamins, minerals and taking care of our teeth, will be forthcoming. For now, I wanted to offer you the 4-Week Dietary Makeover at this introductory price of only $49.00. The price will be going up to $99.00 in the next week. So take advanage of this now. Contact me if you have any questions. Meanwhile check it out! 4-Week Dietary Makeover! Blessings to all, Chef Teton - the new Yogini!

November Newsletter

The Best "Fat" For Your Coffee and Tea

Click here to read more about this luscious way to make your cup of jo more effective, more delicious and more nutritious.

These foods are so easy to make and will totally fill you and excite you all at once. Read more here!

Put all ingredients in the Vita Mix and waalaa! Yum!  Read more about how to use this sauce!

Coming soon: A New E-Book:

How I got a flat tummy! With bonus' on how to lengthen your spine and give yourself the lift you need. It takes more than food and exercise, and is my secret for a flat stomach. Coming soon. We don't have to have a pudgy, drippy, oozing stomach just because we are over 40, 50 or even 60. If I can do it, you can do it!  Check out my 'tummy' results on my Dietary Makeover page.

Making Every Bite Count! Chef Teton

December Newsletter

3 Holiday Gifts for YOU

My Holiday Wish for YOU!

1) Profound Stewardship

It has been an absolute pleasure helping people from all over the world eat better. It is thrilling for me to receive your notes, ideas, questions and thoughtful comments. Thank you. Since my body has been my own laboratory I continue to learn. I too have health issues that crop up now and then, some cravings along with lifestyle and scheduling challenges, and probably some core beliefs that effect me unknowingly in some way. Since nutrition, bad and good, has affected my life so dramatically I have chosen it as my path of stewardship. Read More.

2) Holiday Special: My 4- Week Dietary Makeover is being offered for the remaining holiday season at the same low price that will last only until January 1, 2013. Make this year the best one ever by becoming impecabble with your diet, and/or give the gift to another. Team up with a friend and go for it. Learn all about this remarkable course that will be yours for one entire year! Read More.

3) Again I want to introduce to you a very special book that might bring you stories and tools to tame that busy mind of yours. In addition to stewarding our bodies, taming out minds must be next. My friend, author Jasmyne Boswell has written a great book with her stories and wisdom. For only $9.95 you can purchase her book, "What if the Problem is Not the Problem, 4 Practices for Peace of Mind", and receive a companion audio meditation, and 17 other free bonus gifts – A spiritual smorgasbord from transformational leaders worth over $500 — gifts that can awaken your spirit, enhance your sexuality, recipes of dynamic foods, music for heart opening, transformational exercises, inspiring stories, including my e-book as a bonus from myself!  Order Here!

Recipes Ideas for the Holidays from my Blog:

Kale Chips:Perfect for traveling or gifts. Make them in your dehydrator or oven. Store in glass jars for freshness. Tie a ribbon around the jar and you have a lovely simple gift. Or, take the on a plane or day out shopping. These salty yummies will satisfy you and people love to receive them.Oatmeal Date Apple Cookies: Ohhhhh, these are so good. They make such a great gift and are good for pak and go too. I don't know about you, but when I am out and want something sweet, or am stopping to have coffee or tea with a friend, I am so happy to have a few of these in my bag.  Then I don't have to give into a gluten laden "less than excellent" hearty treat.

Roasted Pumpkin Seeds in Coconut Oil: There is not a soul I make these for that does not "ooooh and ahhhh" over them. They are so simple, great for gifts filled in a mason jar, yummy on salads and super for pak and go. Use Barlean's coconut oil and celtic sea salt for perfection of flavors.

Blessings to all, Chef Teton

February Newsletter

What Do I Do With Vegetables?  

February Blog posts will be devoted to VEGETABLES! Woohoo!

Ahhh, the precious VEGETABLE. Everyone knows what healthy food is, and everyone knows we would benefit from eating more of these precious whole foods. Yet, people still approach me asking, "What do I do with VEGETABLES?  Actually, to tell the truth, I get it.

Before we get started with VEGGIES I want to let you know that I added a new catagory to my Blog, which is called my "Journal". It includes some of my personal food adventures as well as some writings/stories from my up coming memoir and cook book. Posted recently is a fun missive, called My Girl, which might awaken you to relate to your body in a new way. Read My Girl here.

Now, let's get ready for VEGETABLES!

When I go to the farmers market, or a local farm where I can pick my own VEGGIES, I ALWAYS over buy. I just can't help myself, especially when I get to pick my own. It is so much fun to pull a huge beet out of the Earth, that I do it over and over again. Then I spend the next few hours trying to figure out what I am going to do with them while they are still fresh, and/or whom I am going to give them to.

If you are like me, my recommendation is to shop for your fresh VEGGIES at least 2 to 3 times a week. It is vital, though, that you consider your own lifestyle, where and when you buy, and how much time you will have to consume your new beauties. When I used to buy once a week, I would get too much at once, so now I shop more often. Fresh food takes more frequent shops. That’s all there is to it. For me, I would almost rather go without than to have to throw them out.

So, when you have been lured by the beauty of fresh produce, along with the intent to eat tons of them in the coming week, you better be prepared to gobble them up within a few days before they loose their appeal.

This months posts are designed to help you organize and come up with simple, yet delicious ways to consume all the beautiful produce you just brought home from the market or the garden. Check into the Blog during the month because there will be many more posts all about VEGETABLES! Below are 3 to get started with:

Green SmoothiesBeetsGreen String Beans

Learn how to revolutionize your life with the new “4-Week Dietary Makeover”, an online course that delivers a dynamic approach for a dietary lifestyle like the Centenarians.  I promise this course will awaken and inspire you with a diet delicious enough to last a lifetime.

At age 67, I finally found the right combination of Raw, Cooked, and Cultured Foods. Join me as we journey ahead with strength, vitality and fun.

 Click here to learn more.

March Newsletter

Inspiration: Yours and Mine  

Oh gosh, if we could only be fully inspired by the mere fact that we get to breathe. If we think and feel deeply into that, most of us will find that we are inspired by that fact. But, it remains, that when we forget about the amazing gift we have been given, our inspiration often wanes with simple tasks, dramatic change, and/or repetitive chores.

Inspiration is something I am always striving for, and at the same time often challenged to keep fresh and alive. Don’t you just love it when you are motivated by authentic inspiration? I do. I love, love, love how it feels, like I can't wait to jump in the minute my feet touch the ground in the morning.

Why am I talking about inspiration? Well, I guess the question is up for me. I want to know what inspires you too? How do you keep your inspiration alive and bubbling inside of you?

In my JOURNAL post this month I am sharing a short story excerpt from my book, Seed to Soul, about how I was initially awakened and thus inspired to change my son’s diet. When he was 10 (over 30 years ago) I had my first dramatic and very challenging experience. I titled the post, “How My Son's Health Changed Radically in Two Weeks”.

The experience was so profound that I have been inspired to stay on my health food advocacy journey ever since. Read my short story here. Then I would love it if you would make a comment and tell me what inspired you to shift your diet, to be healthy, or to even care? Let’s help each other by discovering what inspires each of us, and what keeps that inspiration alive and burning bright.

If your inspiration is not alive, if it has diminished, do you know what you need to boost it back into full throttle? What do you need to light your fire? How can I help?

One thing that might help you become inspired about your health, and move you into greater action is to review the movie "Hungry for Change". The good news? You can watch it FREE online from March 21st - 31st. This movie says it like I learned it first hand 30 years ago. It might also help you inspire someone else who has been closed to thinking that food and diet do not really matter that much.

To sign up for free screening click on the icon "Hungry For Change" as your scroll down the linked page on my site. It will take you to the Free screening sign up page.

As promised, here are more quick and luscious veggies recipes to inspire, nourish and please you:

Winter or Summer Squash a la Coconut OilBroccoli with Simple ToppingsMixed Vegetables

This 4 - Week Dietary Makeover is designed to show you how to awaken your senses beyond the word "diet" by providing you with foods your body loves and your palate craves.

At age 67, I experience pleasure instead of deprivation, feel complete instead of full, and satisfied instead of wanting.  You too can live with strength, vitality and fun and I am here to show you how.

Revolutionize your life with this online course that delivers knowledge, skills, wisdom and freedom.

 Click here to learn more.

How My Son's Health Changed Radically in Two Weeks

The following narrative is an excerpt from my new book, Seed to Soul. This excerpt reflects my experience as a mother raising my son, Jason, and how I learned about the dramatic effects of sugary foods and food chemicals. Jason was born in 1969 to give you an idea of the food culture at that time. Watch "Hungry For Change" online free from March 21st-31st and learn much more about food additives, sugar and chemicals. Click here for a reservation. Read my story below:

My Story

With abnormal congestion and a thrice-fold recurrence of severe ear infections before my son JD reached ten-months-old, he ultimately needed a surgical procedure to place tubes in his ears for drainage. What went wrong?, I asked myself. How could this be? I did everything right – didn’t I?  Only later did I learn what caused his extreme congestion.

The tubes helped, but JD's allergies persisted. Red circles outlined my poor boy’s cheeks and his nose dripped constantly. Other than these slight imperfections, JD's little body quickly grew into what I imagined to be a little Mr. Universe: strong and robust.

I can look back now and recognize how nonchalantly I treated (and many other benign but casually indifferent mothers often still treat) most health conditions. Our peculiar culture accepts that many diseases are just…normal – inevitable annoyances that are par for the course. To this day, mothers are still taught to accept that copious amounts of pharmaceutical drugs are required to eradicate the worst of our children’s symptoms…and then, poof, life magically goes on. Then, as is still so often the case, we didn’t even think about a medication’s side effects or long term effects, or better still, dig around and confront the disease’s root cause.

Regular food adorned our cupboards, or so I thought. Although I only served soda as a rare treat, the ice cream, cake, and other yummies stocked in our freezer and pantry constantly drew us into temptation. I cooked the fare I grew up eating; but, working in our family business while raising JD, my life was often overwhelming.  Thankfully, the solution to my shrinking daylight hours lay right around the corner: fast food. Wow! I could drive though the drive-in on the way home for tacos, burgers and fries and in a matter of minutes I’d be home for a little TV and a clean kitchen. Worked for me.

Shortly after JD turned ten, I stumbled across an article about kids’ food allergies. The puzzle pieces came quickly together as I read: Jason’s symptoms fit the allergy description perfectly – not just the physical but also the mental and emotional symptoms, too. JD's teachers alerted me to his propensity toward occasional outbursts, restlessness and irritability at school. Believing the TV psychologists I’d seen, I boiled JD's behavior problems down to the stress in our lives at the time. Besides, what child doesn’t act out from time to time? He was not that bad. Even as an adult, I was known to be ten times less pleasant at a particular time every month! We just accepted it and moved on the best we could.

Even so, as I read through the article a nagging feeling persisted, urging me to test JD for these so-called food allergies. To begin, the doctor put us on a strict diet (similar to the Feingold Diet: www.feingold.org). I say us because I became a very specialized kind of chef. No more wheat. No more dairy or eggs. Orange juice? Off the menu. We said goodbye to peanut butter, refined sugar, preservatives, food dyes or other additives.

Whoa, wait just a minute! How was I going to feed my growing ten-year-old boy without him feeling like I removed him to a different planet? Mind you, this was 1980. Small mom-and-pop health food stores carried specialty items like wheat-free bread and cereals, sugar-free nut butters, rice milk, chemical-free nut bars and nitrate-free lunch meats, but they were the only game in town. We did not have the natural and organic food choices so prevalent in today’s markets. I soon learned to bless these stores and the companies that pioneered the purer foods sold in them.

In the market I became a compulsive label-reader, and in the kitchen, a magician. To my surprise, I made easy, tasty meals within our new dietary constraints that remained fun and kid-friendly, too. For instance, a piece of fruit warmed in a little honey and topped on a piece of wheat-free toast easily satisfied JD's sweet tooth. Apple juice rather than milk accompanied Jason’s new cereal of choice – hot wholegrain oatmeal. My own new dressing creations enlivened our veggies. Potatoes, squash, and rice became our daily staples – blank canvases for all kinds of delicious inventions.

My time in the kitchen, health food markets and reading everything I could get my hands on led me to the amazing discovery that the Earth supplies us with everything we need to grow a healthy body. If we only learn to bypass the factory-processed pseudofoods our nation’s food industry constantly bombards us with, we can open our eyes to see that there’s a bounty of nourishment available and affordable right in our own communities. Giving up his daily guzzle of cow’s milk became JD’s greatest challenge. I persevered over the steep learning curve, and once over the hump with a new dietary system in place, the gifts just kept on giving.

Now consider if you will, a red-nosed, red-cheeked child who cannot sit still through his homework; a child whose nose drips with continual congestion; one who gets irritable and cross when he doesn’t get his way; who snores loudly at night because he can’t breath freely. What kind of life is this for a child? The long, heavy burdens plaguing my son all these years were about to end. 

Within just two weeks of beginning our new diet, JD’s eyes were bright and his nose dry. His appetite normalized: satisfied with what he ate, he no longer begged for junkie treats. Stigmas around food disappeared, leaving room for a whole new style of contemplation, focus and creativity. JD could sit still, follow directions and focus on the task at hand. He was responsive, pleasant, playful and peaceful. He slept quietly. He exuded happiness.

JD could finally express his own unique beauty – a precious person unveiled, liberated from the disruption and confusion that clouded his soul. Nourished by our new healthy lifestyle, JD's true, inner seed flourished rather than perished in the poisonous environment his former diet burdened him with. By watching, participating in and facilitating my son’s healing, I learned that proper, pure nourishment is vital to unleash the latency of our own inner potential – to fully manifest the potential sheltered by our sacred seed. This vital nourishment certainly held the key for JD’s healing. So too, is it the key to unlocking all of our seeds’ potential.

A War Waged Against Pseudofoods

This was my first experience revealing the significant role food played (beyond weight loss) in psychosocial stability. With his mental and emotional body in balance, JD began to grow in a healthy way toward his own self-discovery. Within time, we reintroduced some of the whole foods like eggs, wheat and oranges back into his diet, with the exception of dairy and what I call the Pseudofoods (factory-produced foods containing loads of artificial ingredients like food dyes, preservatives and refined flours and sugars).

As the years passed, I always attempted to serve healthy dinners. Even so, we ate the normal American diet: lots of fast food (burgers and fries), which I thought was fine at the time, and pizza, frozen burritos, pasta, salads, sandwiches, and the occasional ice-cream and desserts. I considered that my limitation of sodas and candy bars made us pretty healthy. I was about to learn differently.

Stay tuned for more...............................

Watch "Hungry For Change" online free from March 21st-31st and learn much more about food additives, sugar and chemicals. Click here for a reservation. Read my story below:

Winter or Summer Squash a la Coconut Oil

Recent research has made it clear just how important winter squash is to antioxidant intake, especially because of the carotenoid antioxidants. No single food provides a greater percentage of certain carotenoids than winter squash. One study determined winter squash to be the number one source of alpha-carotene and beta-carotene among certain cultures and populations segments that thrive. In addition to the carotenoid content these delicious foods are full of another powerful antioxidant, and that is that they are a very good source for vitamin C in winter. They are also full of anti-viral, anti-bacterial, and anti-inflammatory substances found in these delicious succulent foods.

The best part is that they have just enough starch in them to make my eyes twinkle with anticipation of my first and last bite!

Bake

This is how I like them best. Bake them whole or cut them into pieces like the picture above. Yes, I know, it takes some strength to cut them. If you cook them whole they will be easier to cut after cooked. But, if you have the strength to cut them, it is good to de-seed them as some of the seeds can cause a little more of a bitter taste. I always say, go the easy route.

The picture of squash in this post was lavishly topped with fresh sage before cooked. While cooking it was basted with coconut oil and salt.

Boil/Steam

The same goes here for cutting the squash. Place in pan with a little water and/or a steamer. Be careful not to over cook. Squash cooks fairly quickly. When your fork goes into the flesh easily, remove from heat and hot pan immediately, otherwise the flesh gets too soft and looses it’s flavor.

Toppings

Coconut Oil is fabulous.

Barlean’s High Lignan Flax Oil is another great taste.

Stryian Pumpkin Seeds Oil is to live for.

Butter or Ghee

Could it be that simple?

Yes, please don’t think you need to make recipes that include a lot of ingredients or spices. Their uniqueness is often overtaken with other flavors. When you take fresh foods out of the oven or sauce pan, all you really have to do is top them with an exquisite oil (you must use the best), some Celtic Sea Salt, and some additional spices if you like. Fresh is good, simple is better because then you get to enjoy the unique taste of fresh Earthly foods.

Spices to add:

Cumin, Basil, Rosemary, Parsley, Cayenne, Italian Seasoning, Chili Powder.....to name a few!

Learn how to revolutionize your life with the new “4-Week Dietary Makeover”, an online course that delivers a dynamic approach for a dietary lifestyle like the Centenarians.  I promise this course will awaken and inspire you with a diet delicious enough to last a lifetime.

At age 67, I finally found the right combination of Raw, Cooked, and Cultured Foods. Join me as we journey ahead with strength, vitality and fun.

Click here to learn more.

Broccoli with Simple Toppings

Why broccoli? This delicious sulfur rich vegetable contains abundant mineral elements needed for hundreds of physiological processes to inspire a vibrant body. Here are just a few reasons to put sulfur rich foods in your diet:

1. Sulfur is required for the synthesis of Glutathione, one of our primary endogenous antioxidants. Glutathione, simply put, is your body’s master antioxidant. Existing in every cell of your body, Glutathione is produced within each cell to cleanse and protect your body at the cellular level by detoxifying, removing heavy metals, and fighting free radicals.

2. Sulfur provides strength and resiliency to hair and nails. Sulfur has been known as the "beauty mineral" because it helps the complexion and skin stay clear and youthful.

3. Sulfur is required to synthesize taurine. Taurine is essential for a healthy cardiovascular system, strong muscles, and the central nervous system.

So let’s eat more sulphur rich vegetables and that means BROCCOLI!

There are many ways to make broccoli, cooked and raw. I personally like it better cooked. But, if you are a dedicated raw foodie, or just a lover of raw broccoli, you might find that it is sometimes wonderful to marinate it over night first. Here are a few ideas to start putting this wonderful sulphur rich food into your diet more often with a simple variety.

Raw Marinade

3 cups finely chopped broccoli

1 tbsp olive or Barlean's flaxseed oil

1 lemon or lime juiced

1-2 tsp Nama Shoyu or dash of Celtic sea salt.

Toss the broccoli with the sauce until it is well coated. Cover and let marinate overnight in the refrigerator. The marinade ingredients help to “cold cook” the broccoli, which tames down some of the raw flavor.

The next day, drain out the marinade (can be saved for salad dressings or sauces).

 Add this broccoli to any salad or fine chop for a chopped veggie salad. Add pine nuts, nutritional yeast, more olive oil and of course, salt!

 Cooked Broccoli

 Cut broccoli onto the desired size for serving. Place is a saucepan in a small amount of water and boil/steam or slow cook on a low heat. When it is tender, the way you love it, remove from the pan and place in a serving dish. Top with one of the following toppings.

Topping Options:

 Pumpkin Seed powders are delicious on any steamed or boiled vegetable. Simply grind dry seeds in a coffee grinder to produce a fluffy powder.

Sprinkle one of the seed powders lavishly on the Broccoli. Top with Barlean’s Flax Oil and Tamari or Celtic Sea Salt.

Oils:

Olive Oil is fabulous on broccoli. Add some pine nuts for an instant dish full of crunch and flavor. Just drizzle on top with a yummy salt.

Flax is also fabulous if you use Barlean’s High Lignan Oil. The flax pairs beautifully with Tamari.

Butter and Ghee (from Pasture grazed animals) are always delicious on vegetables and the veggies are said to be healthier when mixed with a good source of saturated fat. Add a squeeze of fresh lemon juice, and you will think you are in a 5 star dining room.

Remember to keep it simple, fresh and organic. It will always be delicious! Learn how to revolutionize your life with the new “4-Week Dietary Makeover”, an online course that delivers a dynamic approach for a dietary lifestyle like the Centenarians.  I promise this course will awaken and inspire you with a diet delicious enough to last a lifetime.

At age 67, I finally found the right combination of Raw, Cooked, and Cultured Foods. Join me as we journey ahead with strength, vitality and fun.

Click here to learn more.

Mixed Vegetables

This dish was actually my breakfast one morning. Most people don’t think of eating veggies for breakfast, but I often have them and enjoy them immensely. A heavy first meal does not work for my tender digestion, so veggies set me up great for the day.

As you can see this tantalizing dish contains a variety of veggies. When you have a variety of small amounts of left over veggies, that is the perfect time to steam them all together. Or, you could be more intentional and buy a few of your favorites, then rustle up different combinations for breakfast, lunch and dinner.

My favorite topping is simple:

Ground sesame seeds, Barlean’s High Lignan flax oil, and Celtic Sea Salt.

If you don’t have sesame seeds or flax oil, drizzle a little olive oil on top, or pasture butter. Trust me, you will love it! Don’t forget your cultured vegetables!

Learn how to revolutionize your life with the new “4-Week Dietary Makeover”, an online course that delivers a dynamic approach for a dietary lifestyle like the Centenarians.  I promise this course will awaken and inspire you with a diet delicious enough to last a lifetime.At age 67, I finally found the right combination of Raw, Cooked, and Cultured Foods. Join me as we journey ahead with strength, vitality and fun. Just launched and on sale now.Click here to learn more.

My Girl (An excerpt from my writings)

The following is a fun missive about my relationship with my body, an excerpt from my writings and memoir. My Girl

Through a lifetime of study I am with myself in a way that is more aware than I was when I was young. It seems I constantly open and expand. It is like there are two of me now. The one doing, acting - the body; and then there is me the observer – the one steering me. Sometimes that part of me steering me is asleep and my body just moves – and then there are times I am acutely awake watching me – my body. Can you believe that sometimes we fight – or argue – negotiate for the actual play out of the entire day, an hour or a minute?

I care about her, this vessel I live in – she is My Girl. She carries me through the day. She takes walks, swims and dances for me. She eats for me, expresses me in all ways. Without her I would just be a mind with wishes and longings. But with her I get to explore, I get to feel, I get to see and smell, and chew and swallow, and dance and play. I get to feel life move through me. I get to feel the Earth move through me: the air, the water and the soil. With her I get to feel, to laugh and cry. I get to watch movies. I get to drive my cool car and hang out with my friends. I get to clean and take care of my house too. I get to dress her, groom her, make her pretty. I get to say who touches her. I get to touch her. I get to touch others. She is not me. She is My Girl. She is mine to live in. How she functions determines how I get to live, what I get to do while I am living here on Earth.

I love taking My Girl for walks because I love nature. I love moving and seeing beauty. I love to hear too; music, inspirational talks, stories from my friends and the sounds of birds in the morning. I love putting her to bed at night when she is exhausted. Sometimes it can be a chore to brush My Girls teeth and wash her face when she is tired. She does not want to move anymore than I want to make her. Sometimes I am tired too – tired of steering her, feeding, motivating, and managing her.

This is our one opportunity and she has been bestowed to me to live here for a limited time on the Earth. I continually have many decisions to make about how to care for My Girl. New information is always pouring in and I keep searching for better ways to live and experience this life she and I have been given.

One day, during our exploration, My Girl and I were awakened profoundly.

In a flash, all of a sudden, I could see more about how 2w was not just living on top of the Earth, but that she was connected to the Earth. I saw how she was and is part of the Earth. Now I was able to see and feel how I live with My Girl and the Earth together. No wonder I loved the Earth so much. She, the Earth, is also I and My Girl's life source. Now I could see how My Girl breathed her, was watered and fed by her. I started to see what My Girl did that had an impact on the Earth. Now I could see how I had to motivate and steer My Girl in ways that would care and steward the Earth as well. Oh gosh, now I had an even bigger challenge in stewarding my My Girl, but it was worth it. My Girls life and me were enriched by this awareness.

Knowing how the Earth works actually helped me to see how My Girl works-both of us a living ecosystem. I am not sure why I didn’t see that earlier in My Girl’s life, and me because it is quite obvious, but I didn’t. As a matter of fact, I did not see a lot of things. As time goes on I continue to see more.

I have found that I can ask to see. The request to see is not visual. All I have to do is open My Girls eyes and heart to see that way. I am talking about “seeing more of life, hearing from the great mystery, the place my soul communicates with to obtain a larger perspective. It’s like the me that is moving My Girl’s fingers right now lives somewhere else in addition to inside My Girl. When I go to that place, there is space and more voices to communicate with. Perhaps it is God, my angels or my higher power. Those are the names the humans give the mystery voice – our source – and our inner guidance. When I touch in this space – real close and quiet, I feel love.

I am in love with this experience and with My Girl. I truly love her and am grateful for her.  I enjoy taking care of her. She serves me so I do my best to serve her.  Because.

She is My Girl.