Category Archives: Non_processed Ingredients

Veggie Crackers

Making your own crackers is not as daunting as it seems. This recipe is actually quite quick to make if you have a food processor. These crackers taste great with cheese, dips and spreads.

Veggie Crackers Recipe:


2-3 veggies finely chopped in food processor. Some good veggie choices are onions, spinach, kale, broccoli, carrots, beets, herbs. You want to make sure the veggies you choose do not contain to much water or they may mold.

2 cups organic white flour

1 cup ground buckwheat or buckwheat flour, or rye flour

1 1/2 tsp salt

1/4 cup olive or grapeseed oil

1/4 cup butter

1/2 tsp baking powder

1/2 tsp baking soda

Enough water to form a dry dough that sticks together enough to roll it out (about 1/4 cup)



Preheat oven to 325 degrees.

Add all the dry ingredients in a large bowl. Add the chopped veggies and mix well. Add the oil and cut it in well so there are no pieces bigger than the size of a pea.

Melt the butter and cut in well.

Add just enough water to get the ingredients to start forming a dough that sticks together. The less water you use the quicker the baking time.

Cut the dough in half. Grease two cookie sheets. Roll out each piece of dough to fit a cookie sheet. Cut the dough on the cookie sheets into about the size of the crackers you want. You don’t have to cut through the dough all the way, you can just score it and break it apart later. Cutting it up before you bake it allows the crackers to dry quicker.

Bake at 325º for 35 minutes or until crackers are crispy and lightly browned. Let cool, break apart, and place in a glass jar with a lid, like a cookie jar. That’s it!

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Homemade Fruit Cocktail with Almond Jello

There is really nothing special about canned fruit cocktail, but as a kid, I loved the stuff. However, homemade tastes a lot better, is less expensive, doesn’t have the toxins from the can lining and doesn’t have any added sugar; yet, it tastes the same. Here are the ingredients for Del Monte canned fruit cocktail: Fruit (Peaches, Pears, Grapes, Pineapple, Cherries [Cherries, Carmine]), Water, High Fructose Corn Syrup, Sugar, Corn Syrup.)

You’ll notice, you don’t need the high fructose corn syrup one bit to make a fruit cocktail that tastes just as good and your kids won’t get hyped-up on all the extra added sugars. However, if you love it too and eat it for a light dessert or alternative breakfast food, we won’t tell.

canned_fruit_cocktail_in_light_syrupFruit Cocktail Recipe:


1 cup organic pineapple juice ( Lakewood brand makes the best pineapple juice you will ever have that is not straight from a pineapple. It’s not watered down and is minimally processed.)

1 mango, peeled and diced

1 pear, peeled and diced

1 banana, sliced

1 peach, peeled and sliced

handful of red grapes sliced in half

Optional: maraschino cherries, sliced

Mix all the above ingredients in a bowl and let sit in the refrigerator for at least 1 hour before serving.

For an extra dessert treat, make our Cantonese almond jello and add the fruit cocktail to it. Extra flavor, extra nutrients, and no processed almond jello packets are used here.


Almond Jello:

Forget the store-bought packets of almond jello powder. Make your own homemade almond jello, with these 4 pure ingredients. This homemade version is sweet, almond-tasty, and firm enough for a finger jello. If you like your jello a bit softer, add a little more milk.

1⅔ cup boiling water
2 envelopes (.25 oz each) plain gelatin or 3 Tbsp powdered gelatin
1/4 cup honey,
2 tsp pure almond extract
½ cup cold whole milk
Pour boiling water into a bowl and whisk in the gelatin and honey to fully dissolve. Add almond extract and whisk. Add milk and whisk.

Pour into an 8×8 or similar sized dish. Chill 3-4 hours or longer or until completely set.

Cut into squares and serve with your favorite fruit, such as mandarin oranges or our fruit cocktail recipe above. Put cubes of almond jello in the bottom of a small bowl, top with fruit cocktail and a little of the syrup created by the pineapple juice. Yum.




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Dehydrating Foods

dehydrated_preservesDehydrated foods make great, healthy snacks, a convenient lunch or a vitamin-saving way to preserve foods.

Most commercially dried fruits and vegetables use sulfides and preservatives even on dried foods as a precaution. Many people have allergies to these preservatives and if you don’t want chemicals on your foods, you might consider dehydrating your own. Dehydrated fruits make excellent snacks as drying preserves almost all of the vitamins and nutrients of foods.

Dehydrating Basics: Clean and slice vegetables very thin. They will dehydrate better if cut into thin slices rather than chunks. Lay all the pieces out on racks in a dehydrator or use metal oven racks. Make sure none of the vegetable slices overlap or touch each other.

They must be completely dry before you store them or they will get moldy, so it’s better to over-dry them than not dry them enough.

If using an oven to dehydrate, you will have to get some very small-spaced metal racks or use cookie sheets and flip the produce on a regular basis until completely dry. Use a heat setting of 200 degrees or less. You want to dry it not cook it, or it will still rot and spoil. Dehydrators are not that expensive and well worth the investment. They will pay for themselves in no time.

dehydraterPeach or Apple Chips:

Rinse and clean fruit. Core or pit it but leave the peels on for flavor and nutrients. Slice thinly, about 1/8 inch thin or less. Arrange on dehydrator or oven racks and dry according to directions.

When fruit is dry enough to snap it in half and it is not rubbery or flexible, it’s dry enough for chips and to store for about 6 months in a glass jar with a lid.

Not only do these make tasty nonprocessed snacks, but you can add them to your homemade granola. Recipe is on page 122.

Banana Chips: Slice bananas 1/8 inch thick or less. Banana slices must be dipped in lemon juice to prevent them from browning while they dry. Mix 1/2 cup lemon juice in a bowl and after slicing the bananas, drop them into the bowl to coat them. Then arrange them on racks for drying.

Dried Vegetables: Vegetables such as Okra, peas, carrots, potatoes, onions etc., can be preserved and used in soups, stews or other dishes. The best way to use them once dried is to either put them in a dish with enough liquid to re-hydrate them fully, or to soak what you need for a recipe for a couple hours to re-hydrate them before use.

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Make Your Own Pasta

Egg noodles and Thai Udon Noodles are the staples of any diet and taste so much better homemade. If you have a pasta maker, making your own noodles is much easier. Two recipes below.

Homemade Egg Noodles: Makes about 2 pounds

2 1/2 cups white flour
4 eggs
1 tsp salt

Mix ingredients together in a large bowl. Once mixed with a spoon initially, you will have to mix the dough thoroughly with your hands.
Once mixed well and it forms a stiff but not dry ball, place it back in the bowl and cover with a plate. Let dough sit for about 15 minutes.
Using a pasta maker or rolling pin, roll dough out to desired thickness of noodles. Keep in mind they will get a little thicker when they
cook. Place dough on wire racks and let dry for about 30 minutes to an hour depending on your climate. You want the dough to be dry on the surface, not sticky, but not dry all the way through.
Fill a very large stock pot with water using about 3 times more water than you think noodles will occupy. It’s best to cook
noodles in too much water than not enough or they will be mushy or stick together.
Then using a knife or the pasta maker, cut noodles into strips. Wait until the water in the pot is at a good rolling boil, add
noodles a handful at a time and reduce heat just so they simmer. Watch the pot as the noodles will easily boil over.
Simmer for 7-8 minutes depending on how thick you made your noodles. Drain and rinse in cold water to prevent them
from sticking together.


Thai udon-noodlesMake Your Own Thai Udon Noodles: Makes 1 1/2 pounds.

Asian rice noodles take considerably more time and effort, but this noodle recipe is just as good and a lot less time-intensive.

5 1/2 cups white flour or 50% white, 50% rice flour

1/2 cup tapioca starch

2 tsp salt

1 1/4 cups water

Mix flour and tapioca starch in a mixing bowl. Add the salt to the water, and gradually mix it into the flour mixture until the dough is wet enough to form a ball but not sticky. You may not need all of the saltwater mix. It’s important to get the consistency of the dough correct.

Knead the dough for 2 minutes. If it is too stiff to knead by hand, Asian cooks have been known to put the dough in a  plastic bag, place it on the floor and knead it with their bare feet. This way the weight of your body does all the work. Of course, this is a matter of personal preference, but we thought we would mention it.

Once the dough has been kneaded, place it in a bowl and cover it with a plate. Keep it in a warm place for 3-6 hours to allow the dough to rest and make it easier to roll out.

Fill a very large pot with water. You want to have at least 3 times more water than noodles because if you boil your noodles in too little water, they will be mushy. If you don’t have a pot large enough, cook the noodles in batches.

Divide the dough into 4 equal pieces. If you have a pasta maker, this step is much easier. Roll out each piece of dough to about 1/8 inch thick. Use a knife or your pasta maker to cut the dough into noodle-sized strips.

Wait until the water in your large pot is boiling well. Add noodles a handful at a time. Push them down in the water periodically with a spoon if necessary and boil for 6-7 minutes. Remove from water and rinse in cold water immediately before they stick together.

Want to follow our recipe club and get updates on new postings, holiday recipes when they get posted and special pages? Follow this online recipe book.

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Chocolate French Truffles

Makes 2 dozen.

3 squares unsweetened chocolate

1/3 cup butter

1 1/4 cups confectioner’s sugar

4 egg yolks

1 tsp vanilla

Cocoa powder or ground nuts

Melt chocolate in a saucepan on very low heat or in a double boiler. Cool slightly. Combine butter and confectioner’s sugar (to make your own mix 50% Sucanat evaporated cane juice and 50% organic cornstarch) in a medium bowl. Beat until smooth. Beat in egg yolks, one at a time. Stir in the chocolate and vanilla. Chill until mixture is firm enough to handle with your hands.

Shape dough into balls about 1 inch in size. Roll in cocoa powder,coconut or ground nuts. Place on a plate until set. Store in a covered glass container in the refrigerator for up to 1 week.

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Make Your Own Caramels / Sweetened Condensed Milk

Stir 2 cups sugar (Rapadura tastes good) in a saucepan with a heavy bottom until it melts completely and browns slightly, do not burn.

sweetcond_milkAdd 14 ounces, sweetened condensed milk, or make your own by mixing 1/4 cup organic cornstarch with 14 ounces of milk. Cook in a saucepan over medium heat until starts to thicken then add 1/2 cup honey or 1 cup sugar substitute.

Cook just until thick.

Pour hot caramel onto a greased cookie sheet and cut into desired sized caramels. Let cool and wrap in individual pieces of waxed paper.

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Make Your Own Powdered Sugar not From a Plastic Bag.

Powdered sugar is one of those processed ingredients that absorbs a lot of the plastic taste and toxins from the plastic bag it is always packaged in. This recipe makes a good substitute.

1 Tbsp of cornstarch per 1 cup of either evaporated cane juice/sugar packaged in a paper bag, or Rapadura sugar in a box. You can also use granulated honey or maple syrup for a unique flavor. And ground, organic arrowroot powder, which is an herbal root, instead of corn starch. The arrowroot doesn’t taste any different, but if you are concerned about eating GMO corn, arrowroot is a good alternative that you don’t have to worry about being GMO, as of this publication.

Mix the two together well and use in recipes that call for powdered sugar. Keep in a glass jar with a lid. If you like it a bit more powdery or fine, follow the tip below.

Blend or grind until powdered. Blend or grind for 30–40 seconds, then take a look at the result. Repeat until powder flies up into the blender, and there are no visible crystals (usually 1–3 minutes total blending time). Leave the blender or spice grinder closed until the dust settles.

  • Blending too long without pause may burn the sugar.
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Electrolyte Tea

Medical reports are increasing regarding the number of people who are suffering health problems and heart damage due to not getting enough potassium in their diets. Potassium is found mostly in raw, uncooked foods and the majority of the public simply just does not eat enough unprocessed fruits and vegetables to get the RDA of 5000 mg of potassium daily. Reports show that the average person does not even get 2,000 mg of potassium daily. Electrolytes play a huge roll in providing energy to the body. The four major electrolytes are calcium, magnesium, potassium and sodium. This tea will give you an even electrolyte boost that is much healthier for the body than a sudden jolt caused by energy drinks.

This tea is not big on taste, but it is big on vitamins, minerals, and supplies more electrolytes than Gatorade.
1C alfalfa leaves and flowers
1C dried nettle leaf
1C dried oat straw
1/2 C crushed rose hips

Mix above dry ingredients together in a glass jar with a lid and store in a dark kitchen cupboard. When ready to have tea, use 1 Tbsp of this mixture for 1 cup of hot or cold tea. The above recipe makes enough for several cups, so it can easily get you through a week or more. If you want to sweeten it, using unrefined, unfiltered raw honey is best.

Optional: You can ad hibiscus, dried fruits or berries, mint or other herbs to boost up the flavor a bit. Flavored with fruits, it makes a good iced tea or cold beverage to take to work and replace sugar-laden sodas with.

Want to follow our recipe club and get updates on new postings, holiday recipes when they get posted and special pages? Follow this online recipe book.

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Healthier Mashed Potatoes

It’s not really the potatoes that make this dish fattening and full of cholesterol: it’s the butter. Well this recipe has a solution to that without missing any flavor. In fact, most people say this has more flavor because you taste the potatoes and seasonings that are not overpowered by the lard-taste of butter. You will never miss the butter, except around your bellies or thighs.

Makes 4 servings:

4-6 large potatoes. (yukon golds, reds or purples are best for this because they have more flavor and are softer than russets.)

1/2 cup soy or almond milk

1 tsp sea salt

couple sprinkles of fresh ground pepper

1-2 Tbsp grapeseed oil

Optional: chopped chives, parsley or cilantro

Steam the potatoes until soft. Using a potato masher, blender or food processor, blend the potatoes with the rest of the ingredients until smooth and creamy. You may need to add a dash more grapeseed oil or milk depending on how big your potatoes are. Mix in chives, parsley or cilantro.

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Cranberry Poppyseed Loaf

A bit like a cake and a bread in one, but one of our favorites to bake around the holidays because it’s so festive.

Makes 1 loaf

2 1/2 cups flour

1/2 cup honey, or 1 cup evaporated cane juice or sugar,

or 1 tsp stevia

2 Tbsp poppyseeds

1 Tbsp baking powder

1 cup milk

1/3 cup butter, melted

1 egg

1 tsp vanilla extract

1 cup frozen or fresh cranberries, chopped

Confectioner’s sugar glaze (can make your own with 50% evaporated cane juice (Rapadura or Sucanat) and 50% organic cornstarch.

Grease a loaf pan. In large bowl, mix flour, sweetener, poppy seeds and baking powder. In a liquid measuring cup, measure milk and add butter, egg and vanilla. Beat thoroughly with a fork and add to dry ingredients. Mix just untilmoist and add cranberries.

Spread in prepared pan.Bake at 375º for 60-70 minutes or until a toothpick inserted in middle comes out clean and loaf is lightly brown. Cool inthe pan on a rack for about 10-15 minutes before trying to remove loaf or it may stick. Drizzle with confectioner’s glaze (add just enough water to confectioner’s mix to make it drip down sides of loaf), honey, or maple syrup before serving.

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