Our Thoughts on Health
Always learning...

Hello Dear Family & Friends!

SIMPLICITY is the key.  Observe Nature.  Listen to our body.  We get thirsty for a reason.  WATER is one of the most essential ingredients to good health.  Drink 3 to 4 liters or more of purified water (no chlorine or fluoride from tap water) each day.  Our bodies are 80% water and need to be hydrated to function properly and to flush out impurities.  Keep a bottle filled to measure how much water you have consumed that day.  Only water counts - not tea or juice.  At first you pee more, but it evens out. 

CLEAN OUT our lives and possessions of all clutter.  Give away or sell 1/4 of everything we have and clear our lives of negative STRESSFUL elements, people, or situations.   Use only a few organic products on your body and in your surroundings.  Reduce time in environments polluted with smoking, noise and exhaust.  Like our bodies, our minds need to be flushed out and our spirit opened.   

The ESSENTIAL element to vibrant health is to clear our minds, open our hearts and CONNECT NOW to the "Source", "Prana", "God's Love", Infinite Consciousness,  "Qi/Chi Energy", "Nature", "Universe", "Allah", or "Great Spirit";  following whatever path we choose.  Take the quiet time necessary each day.  Forgive and move on.  Have an attitude of gratitude.  Say "Thank you God" for our many talents and blessings.  Live in the NOW.   With this all is possible!z

BREATHE deeply.  EXERCISE in the fresh air daily.  Stretch - use it or lose it.  Enjoy the SUN for 15 minutes each day.  Replace negative, destructive thoughts with POSITIVE ones; or no thoughts at all - just observe what is going on around you for a time.  Turn off the television.  Turn off the fear.  Clear out our heads and bowels. Get enough sleep (earplugs are lifesavers).  Love yourself more.  Take time for yourself daily, and resign from the endless job of trying to make everyone around you happy.  Be patient with others and allow them their path.  Help those around us, sharing our talents and love in a healthy, balanced way. Lighten up and LAUGH more.  We all need to look at these reminders regularly.

"If you want to know what your mind was like in the past, look at your body now.  If you want to know what your body will be like in the future, look at your mind now."
(ancient Ayurvedic saying)

Back to basics.  Eat foods as close to the way nature produces them; at least 75% RAW, nothing from a package and no junk food.  No animal or dairy products.  Avoid expensive vitamins or supplements.  Instead get everything you need from the local market or grow it yourself.  ORGANIC if available.  We would cringe if we really knew what chemicals were used to grow the food on our table.  For example, they spray lettuce an average of 26 times before you make it into a salad.  Think before putting food into your mouth. (Combine if possible, see below).  We feel that this is the BEST and the most INEXPENSIVE lifestyle to have.  Our bodies absorb whatever abuse we throw at them for years on end until, as we get older, it's time to "pay the piper."  Basically stubborn to change from the western 'good life', it often takes a serious illness such as cancer to encourage us to make lifestyle changes.  If you put water or cheap gas into the gas tank of your expensive car, instead of high energy fuel, what would happen? Your body works the same.  It needs high powered fuel to stay healthy.  Make it a priority.
 

Over 10 years cancer free!  I thank my dance with cancer, 3 months after our marriage in 2001, for opening our eyes and making us put our bodies & minds back into balance. Bypassing the nightmare of western procedures and chemicals I chose to NOT TURN MY RESPONSIBILITY OVER to a doctor to 'fix me'.  I simply fired my doctors. Don't look for support from your previously caring physician, he or she is required by law to recommend cutting, burning or poisoning you or they can lose their license. When their advice is not followed they will usually get upset and threaten you with death.  They may be well intentioned but you must be strong.  Walk out and don't look back.  Even when I sent the results of many cancer free tests to my GP and specialist there was no response or interest. Hard to believe.  Doctors should be interested in learning new options for their patients.  I avoided western medicine except for tests, and started researching alternative methods.  There are many genuine, effective options to suit each situation and person.  The only real path is to HEAL OURSELVES, body & mind, through whatever means we decide on.  Alternative methods are always less damaging to the immune system.  It usually takes us years to mess our bodies up so it takes a while to heal and balance them again.  Be patient.  With an optimistic, knowing attitude, and once the immune system is provided with the proper tools and nutrients, our body always regenerates and heals diseased cells. With the support of my loving husband and a relaxed naturopath, reducing stress, cleansing with juices and herbs and a switch to a simple, close to nature diet, finally my body had what it needed to heal.  Fifteen months later I had my first test clear of cancer cells.  Six years later we feel better than ever.  This may help you or someone you know who is facing a serious illness.  The routine is the same for every illness or type of cancer.  Just provide your body and mind with the tools they need to heal, whether it is diabetes, M.S., high blood pressure, or whatever type of cancer.  Balance and health are returned.  The only hereditary part of diseases is learning bad eating and lifestyle habits from well-intentioned family and friends.  We each create the body we live in.  When facing an illness it isn't the time for blame or excuses.  Diseases don't just fall out of the sky and 'get you' (anymore than ghosts enter your body to cause illness; as believed in many cultures we visit).  It's finally time to admit our part in helping to create our good or bad health.  Take responsibility and make changes.  This is why a serious illness is in fact a gift and a catalyst for change.  These thoughts are shared with love, from someone who needed to learn the hard way.  Still considering traditional western doctor treatment?  This link will help you decide:  http://www.viralnova.com/wifes-cancer/

The rate at which a person makes changes depends on their will and motivation.  If you are eating fast processed foods 5 times a week (the average in the West), cut it down to 3.  Then eliminate it all together, replacing it with a good healthy snack or meal that you enjoy and look forward to.  A little bit at a time, until you have made improvements that you can notice and feel good about.  Keep trying.  Even a small change helps.  If you add up all the time spent going to doctor appointments, filling prescriptions, having tests, missing fun events - it wouldn't compare to a little extra effort now in PREVENTION and staying healthy to begin with.  The Chinese used to only pay their doctors when they were healthy, not when they became sick.  The western health model is built on making billions of dollars on sick and dying patients.  In fact 1/3 of the US economy is generated by related prescription drugs, hospitals, medical insurance, tests, doctors, etc.  It cost maximum $2500 to support the methods used while healing my cancer by alternative methods, while at the same time a typical cancer patient's insurance shells out $250,000 to $400,000, just during the first round.  Cancer patients are often repeat customers because cancer is systemic and the cause of the illness isn't addressed with western treatment.  Business is business.  And business is good.  Think about that one.  Don't become an average American from the Merk Manual.  Maybe it is time that we each decide to step out of this loop.  Except following an emergency accident it may be wise to steer clear of this whole medical web, especially the trap of annual flu shots, endless tests (except possibly pap or prostate, Not mammography); all provided by your 'reduced insurance plan'.  Like Joseph's father, a well known surgeon in Portland told him,  "Don't go to a doctor unless you need to.  It is their job to find something wrong with you!"

Google the movie:  "Healing Cancer From the Inside Out" by Mike Anderson 2009.  Excellent movie with documentation on the lies behind the "Cancer Business" AND the success of healing cancer and other serious illnesses with diet and lifestyle changes.

If someone has been diagnosed with a life threatening illness everything changes.  The stakes are higher and they need to get serious - NOW.  Ask yourself, -"Do I want to LIVE or die? Do I want to waste my precious time being sick and in
pain?"  Don't just give yourself excuses and 'try'.  DO IT! 

At the same time I had my biopsy for cervical cancer, 2 friends were diagnosed with cancer.  After a lengthy discussion about the options of alternative methods to consider, one friend decided to opt for full western treatment; surgery, procedures, chemotherapy, etc.  With an immune system killed by the chemicals, and discouraged by the painful procedures, he died within one year.  He chose the path he believed in.  We all do.  Another friend decided to opt for alternative methods (For a comprehensive plan see: www.drday.com -make sure carrots are organic and radiation free) and did well for six months.   Impatient and not really believing in the methods he had chosen, off he went to his doctor at the first problem; who filled him with fear about dying and did a surgical procedure.  Fear took over.  All our friend's work with cleansing, juicing, etc. went down the drain.  Back to square one.  After that point he only half heartedly followed the alternative methods.  See how well your car runs on a tank full of mixed gas and water.  It doesn't work.  He was dead within 9 months.
 

Know that the cancer industry is one of the biggest businesses in North America.  Watch Dr Day's video: "Cancer Doesn't Scare Me Anymore".  A person has to research THEM SELF and develop a plan of alternative treatment that he or she believes in and KNOWS and TRUSTS will work.  Clear your mind and connect.  Don't consider yourself a cancer patient.  Get rid of the naysayers in your life.  Choose western OR alternative - like oil and water they don't mix.  Make serious changes.  Know that there will be ups and downs.  Surround yourself with supportive, positive influences: select friends, family, and a knowledgeable, encouraging naturopath, who all honor your right to choose and follow whatever path.  Ask them to love, listen to and support you and to leave the fear outside the door.  With an estimated 50 % of Americans facing cancer at some point, we all know someone who has received the dreaded positive results of a cancer test (or some other life threatening illness).  Encourage them to research the options themselves and choose whatever treatment they believe in.  Thousands of people have been successful following alternative methods.  One doesn't have to look far to realize this and be encouraged by the successful results.  Hopefully your friend or family member's self worth will lead them to choose self responsibility and natural methods of healing.  But remember healing only works if you believe in it and want to heal; not everyone does.  Love them and honor whatever path they choose. 

Contents:

Intro:  Health is Freedom
1 - Diet
2 -MMS
3 -Health Resources and Links

4 - More to Contemplate on Diet and Herbs, MSM, Bio-superfood, immune builders

5 Cayenne and an aspirin -
First Aid for Heart Attacks or Stroke

6 - Homeopathic and Bach Flower Remedies

7 - Cleansing/ Liver Cleanse

8 - Food Combining

8a - Eat only Non-GMO foods

9 - Constipation

9a - Cold Sores

10 - Vaccinations

10a - Radiation

11 - Healthy Choices for You and Your Children

12 - Malaria

13 - Acid and Base Forming Food Chart

14 - Positive Comments Received on our Health Page

14A - Fluoride in water and now salt!

15 - Exercise

16 - The Five Tibetan Rites (Yoga Stretches)

17 - Quick Language Reference

18 - Favorite International Vegan Recipes (60+)

1-DIET:

This is a synopsis of our daily DIET.  Becoming a vegan - consuming NO animal products - is a lifestyle that a person chooses.  It is not a chore, a lesson in deprivation or a religion.  It is a simple, easy, positive avenue to better health.  Try something new.  The resulting improvements in well being and energy makes the effort worth it.  We are often asked, "How can you survive with no animal protein for energy?"  Easy.  Vegetables, leafy green vegetables especially, are loaded with protein, vitamins, minerals and energy.  The most powerful mammal on earth is the elephant, a vegan. What about B-12?  Take sublingual vegetarian supplements once a year or eat one egg a year.  Simple. "Don't you miss meat or cheese or...?" Not at all.  Foods we loved or craved for so many years are actually too sweet, salty, oily, or even distasteful to us now.   You just have to be imaginative and create a variety of taste sensations with your food.  Breakfast is a mountain of fresh local FRUIT created by Joseph, including bananas, mangoes, papayas, melons, oranges, etc. topped with a splash of lime and fresh ginger.  Lunch is a salad plate full of peeled (to get rid of bacteria overseas & pesticides) and chopped VEGETABLES: cucumbers, tomatoes, avocado, garlic, turmeric, sesame seeds, sea salt, a dash of cayenne, and freshly made sprouts full of life, all accented with carrots sticks.   Besides being colorful to look at this lunch is healthy and tastes great.  With 2 plates, a peeler, a serrated knife and a small bag of fresh vegetables, this meal has been made under every conceivable situation on the open road; bumpy buses, roaring trains, planes, boats, etc.  Everywhere but on a camel!  No excuses for not having raw, crunchy food everyday.  Do you??
 

Have 3-4 cloves of raw, chopped GARLIC daily in your salad.  Great for the immune system and rids the body of parasites and the parasite that carries malaria.  This was told to us by a 77 yr. old physician who has spent 40 years of his career in malaria ridden zones such as the Amazon and Papua; and never contracted the world's largest killer.  He has 3-4 large cloves a day.  (See MMS 1 info below for more on Malaria).

All the life energy of raw veggies, with the vitamins & minerals of each item is easily obtained from the local market.  Organic is important so buy from the little old lady with only a handful of vegetables or fruit from her backyard.  She can't afford pesticides or genetically modified hybrid seeds.  'Poorest is healthiest' in many situations, plus these are some of our favorite encounters.  These small vendors are thrilled that we want to buy what they are selling. 

Snacks may be fruits, vegetable sticks or a few nuts.  Some days we only eat 2 meals of raw foods.  Otherwise we add one cooked vegan meal a day.  We prepare it with love, under some of the most extraordinary circumstances like in the back of a hut over a wood fire, along the street near a market or off hours in a spotless restaurant kitchen.  Cooked restaurant food can be heavy while traveling and 3 meals of that a day can compromise your health.  We love our food, almost as much as each other and look forward to eating it everyday, with different spices or a few variations from the markets.  Our menu includes Indian curry, Chinese stir fry, Mexican taco salad, Thai (Tom Ka) soups or curried vegetables, Everest eggplant and mashed potatoes with coconut cream, African or Middle Eastern spiced mixed vegetables, occasionally Italian spaghetti or  pasta (we usually avoid white 'glue' bread or pasta) and so on.  (See recipes below).  We are always adding new taste sensations, picked up from the friendly people we share kitchens with.  Have any easy, one dish recipes to share?

Arriving with a bag of fresh vegetables and our own oil, and donating money towards fuel costs and rice, the owners of the kitchens we use are usually thrilled to have us.  People gather just to watch.  We have many unique, cherished memories shared over a warm fire.  We have discovered the hard way that "no meat" translates to chicken, fish, eggs etc. must be ok.  Cooking ourselves not only ensures that no extra pork fat or MSG for flavor is thrown in, but it also provides safe, tasty food the way we want it, while sharing great times, laughing and even dancing, with locals of the country we are guests in.

After much research and using ourselves as guinea pigs (see below) this is the simple, easy lifestyle; not a fussy diet, we have chosen.  Socially you can always thank your host for their offer of stir fried mountain rat, and say, "Thank you, we just ate, but would love a cup of tea or a piece of fruit if you have it".  It is the time spent together that is important.  Done in a genuine way, no one is ever offended.  We have both had our share of sampling snake, yak stew, giant eel, or other local specialties.  Now our health is of utmost importance.  For this same reason we ask people to please stop smoking around us.  Once again, if done correctly, there are never any hard feelings.
If someone is smoking they are NOT interested in health.  They have the right to kill themselves - just do it somewhere else.  See the May, 2006 webpage on China for our funny tales of "The Extinguisher", a necessary chore during extended travel. 

Visiting the markets in every town or large city adds a whole new dimension to our travels.  The market people are the backbone of a country and this is where one sees a colorful collage portraying the culture of an area.  We try to have the juice and meat of a fresh COCONUT everyday (and cook with cold pressed coconut oil carried in a leak proof Nalgene bottle).  Coconuts, sustainers of life, have been revered by cultures since the beginning of time and are certainly beneficial to our heart and health.  This coconut outing at the local market is often one of the highlights of our daily 'social calendar' (see link and recipes below on coconuts).  Substitute coconut cream for dairy in tea, desserts, soups, mashed potatoes, etc.  So yummy and good for you. 

JUICER:  At home have 4 glasses of organic carrot juice a day, if possible, to flush out toxins from the liver.  Must be organic or toxins/pesticides on fruit/vegetables is compounded in the juice.  Wheat grass juice is full of nutrients and a great bonus to the body.  We have found over a dozen places making good juice throughout our years of travel, otherwise while on the road have a tsp. of green whole food powder daily (see below) to help the immune system.  (A masticating juice model such as Omega 8001 or newer model is good).

Creativity, learning, and keeping the mind stimulated are needs met by the adventure of traveling and by having a laptop computer as a traveling companion.  With over 80,000 books, articles and websites to read we figured we would have to live over 200 years just to dent the amazing collection Joseph has put together.  Set new goals.  Start creative projects.  Keep learning.  STAY EXCITED ABOUT LIFE.  Have Fun discovering the new you!  The possibilities are endless. 

A favorite quote of Schopenhauer:
"All truth goes through three steps:
First, it is ridiculed.
Second, it is violently opposed.
Third, it is accepted as self-evident."

With change comes resistance and sometimes ridicule from our colleagues, friends and family.  A person gets so excited about their new healthy, energetic lifestyle and just wants to share it.  Share a bit of information but don't expect much interest.  Basically people aren't interested in making changes.  Just change the subject when they are complaining about a nagging health condition, one which you have now discovered can be eliminated by a few simple changes and patience.  You can still go out for dinner or a drink with friends - just check out the menu on the side with a waitress - and order what fits your lifestyle.   A true friend will understand and respect you.   There is often a natural progression towards like minded people and you will meet a great new array of friends and acquaintances interested in a healthy lifestyle.  It used to be that people after retirement, 60's, would sit around complaining about illness and friends that have died.  Then this topic was common with people in their 50's. Now nagging illnesses have center stage with people in their 40's and younger.  Childhood cancer, diabetes, etc. are common.  In fact it is predicted in Australia than many parents will outlive their children, due to a current onslaught of poor nutrition and unhealthy lifestyles from birth; starting with formula instead of breast milk, deficient baby food, and before they can walk children are allowed, and in fact demand, trips to McDonalds, KFC, endless junk and processed food, soda, sugar, etc.  These empty chemical laden foods make the body cry out for more food and so 40% of Americans are currently obese.  Most of this food is consumed in front of the TV or computer.  Exercise is a thing of the past.  These kids don't last long before obesity or sickness sets in.  They grow up not knowing what it feels like to be healthy, instead eating anything they see, and taking chemical drugs prescribed by their doctor to mask the symptoms of their self induced illnesses.  So it goes with our high fat, high protein, high chemical food.  The responsibility starts with parents.  Then it is up to each and every one of us to make changes.  By the way, STOP BLAMING your parents or anyone else, for anything, RIGHT NOW!  The whole 'poor me', victim blame game is such a waste of a life.  

Just some ideas to think about. There are many truths.  Find what your truth is.  Research.  Try options.  Experiment.  The decision for better health is ours, and ours alone.  A person can try to help family members or spouses but each person must believe and make changes themselves.  These ideas are easy, inexpensive and can be done all over the world- even in Inner Mongolia (in the summer that is) But then, who wants to be there in the winter?

   2-MMS:
Watch first:

The Mind-Blowing Story of a Simple Cure for 97% of Disease. BUY LINK DOWN IN INFO.

As we travel along mysteries unravel and answers are revealed.  We just need to remember to remain open.  Such is the case with our discovery of MMS.  We believe in prevention with health and are always on the look out for ways to boost our immune system, so that we can stay healthy and strong.  Good health is the key to happy and successful travel, and for that matter, life in general.  For us the simplest method is often the best and the closest to Nature the better.  We carry everything we own with us, and although one quarter of my 18 inch suitcase is filled with 'health items', there certainly isn't extra room for bottles and bags of western health supplements.  We all know how the whole model of western medicine revolves around pharmaceuticals and surgery, which have their place occasionally.  We instead try to access the wisdom, often ancient, of the cultures we visit.  China and India were a cornucopia of health knowledge and Africa, with only one allopathic doctor for every 50,000 people, has revealed yet another health secret to these eager to learn travelers.  We gladly test out new options.  It is easy to be guinea pigs with herbs as they don't have all the side effects of chemical drugs.

Over 10 million people worldwide, in over 140 countries have taken or are currently taking MMS.  By accident during a life or death crisis in the jungles of British Guiana, Jim Humble discovered how this water purifier helps to rid the body of virus, bacteria and pathogens that cause disease.  Information has already been presented explaining that MMS improves the immune system. The fact is that MMS is a super preventative of almost every disease known, because improving the immune system will always improve your resistance to diseases.

Simple organic chemistry explains the success of MMS 1 drops in preventing and treating malaria, cancer, hepatitis, Aids, and a slew of other life threatening diseases.  The list is extensive. (Click here for an overview of MMS #1 and Protocols for taking it).  He just came out with MMS # 2 (click here) to combine with MMS1 in treating the world's most serious diseases.  Jim is working on MMS #3 (info in his 3rd Newest Book SEE BELOW).

https://www.quantumleap.is/
https://www.quantumleap.is/https://www.mms-supplement.com/cds.html 

IMPORTANT GUIDE: MMS Quick Reference Guide from “Master Mineral Solution of the 3rd Millennium”

Jim advocates self responsibility also:
Blaming people or situations around you or trying to change others doesn't work. "Assign responsibility to yourself and then you are careful. You look at things with the idea of, “How can I be careful enough to make things go right today?” When you say, “My wife upset me this morning,” or “My boss made me mad,” or “My son made me late for work,” or any one of a thousand things that you believe was caused by someone else, you are allowing others to control your destiny. Instead say, “I allowed my wife to upset me this morning,” and “I kept allowing my son to control the situation until I was late for work,” and “I screwed up and made my boss upset and then allowed him to upset me. I must not allow myself to bring that about again.” As long as you take responsibility for the situation, then you can do something about it, but if you assign responsibility to someone else then you can do very little about it, since you are not in control of the “someone else.”

We hope that the new World Trade Organization CODEX regulations taking effect the end of 2009 won't limit everyone's freedom of choice in health care and or supplements.  (Your action is need NOW. Pass the word around and become part of the solution to this problem). Click here for a summary of the disastrous Codex Regulations scheduled for implementation December 2009.  Do a Google search for an update on this issue that affects us all. 

Interesting new statistics (June 2011): If you want to be responsible for your own health and welfare, learn about alternative/traditional medicines.  Make your own decisions/choices after research.  For example, for cancer, the public STILL has only surgery, radiation, and chemotherapy 50 years later; none of which are any more successful than 3%. But some of the alternate medicines are 90% successful. In fact, doing nothing is 10% successful, so that’s better than having medical treatment.

             3-Health Resources and Links:

Medical research favorites:
*Dr Lorraine Day www.drday.com ; (traditional & conservative, cured herself of cancer.  Her excellent information makes up for her strong Christian slant.  She sells no products, just videos outlining her ideas and her plan for healing serious illnesses.
*Dr. Richard Schulz, www.herbdoc.com  (wild & crazy guy who knows his stuff.  A good balance with Dr. Day).  Try to get his free audio DVD: Dr. Richard Schulze in London 2004 or a similar synopsis of his ideas.  He sells organic herbal products, excellent quality but pricey.  We have done one of his cleanses yearly for 7 years: bowel, liver and kidney /bladder.  We will now just use the traditional 24 hour liver cleanse with epsom salts, orange juice, garlic, ginger and olive oil quarterly. (see below).
*We started 8 years ago with an excellent quality, thorough but expensive total cleanse from www.ariseandshine.com.   A good idea for a serious once in a lifetime cleansing or if you have a life threatening illness.  Followed by annual cleansing of your choice. (see ideas below)

*MMS: Jim Humble's official website on this exciting, inexpensive new find to boost your immune system:  The Mind-Blowing Story of a Simple Cure for 97% of Disease. BUY LINK DOWN IN INFO.
 

* www.tropicaltraditions.com  (benefits of organic coconut)

* www.watercures.com  Dr. F. Batmanghelidj:  Your Body's Many Cries For Water (excellent, easy to read, and essential) 
* Click here for a synopsis of Dr. F. Batmanghelidj's findings

*Must read: A highly recommended perennial favorite: "The Power of Now", or "Practicing The Power of Now",  by Eckhart Tolle.  Tips on clearing up the clutter or how to stop the tapes playing in ones mind, thus promoting healing.  Simple, practical, easy to use NOW.  "A New Earth" uses these down to earth principles to raise the consciousness of our planet.  Many MP3 cd's available to listen to on your player while traveling.  Anything by Eckhart is worth reading.  We all need to have reminders to be in the NOW instead of simply playing the same tapes over and over in our heads.

*Wanting to go deeper?  Looking at yourself is the simple answer.  Check out:
 http://www.justonelook.org/ .   John Sherman has some simple, down to earth answers to life's questions. 

Simplicity.  Complex questions often require simple answers, as Einstein remarked.  No one ever said life was easy.  There are supposed to be ups and downs.  Look for, find and enjoy the good, the wonder the beauty.  Be thankful for all our blessings and gifts.  But wouldn't it be great if when things weren't going so smooth we had a way to cope better?  Whether we admit it or not with our modern lives we are thrown into a fast paced frenzy.  Never enough time.  Always rushing.  Our minds are always thinking, busy, full - monkey mind it is called.  No time to finish what needs doing, let alone time to be truly mindful, loving, caring for those around us.  There is a feeling that "when I accomplish this or that" things will be better.  That day never comes.  Admit it.  So we are left with a nagging feeling that there has to be more to life than this rut in which I'm living.

I stumbled on to a simple idea that can help with this dilemma of life.  Actually life gave it to me as a gift.  We traded music with someone along the shores of Lake Malawi in Africa several years ago.  In with the songs were a couple of talks by John Sherman.  Open to what life offers I listened to what he had to say.  He offers simplicity.  Just One Look (http://www.justonelook.org/) offers just what I was looking for.  Simple.  Spend 5 seconds, right in the middle of your busy day, to remember who you really are.  Here the hectic frenzy, the non stop thinking and anxiety, the worry of our future and regrets of the past all vanish.  Space is created so one can breathe a little easier, live a little lighter on the earth.   It just happens and no one deserves this gift more than you.  Too busy to take 5 seconds?  Seems too simple?  Not a big, complicated, expensive answer? Tuck this away until the need arises.  And it will.

*Just One Look:
Our work is to make one simple insight into the root cause of all human misery and one simple act of inward looking.

As far as I can tell, the only thing we have any control over is where we put our attention, and it seems that we don't have much control over that. The reason we don't have that much control over our attention is because we are not accustomed to using it in this way. Usually, attention goes to what calls it. And for most of us, attention is automatically captured by bright shiny objects like fear, pain, pleasure, promise, and opportunity.

What we offer here is an extremely simple method that will rid you of the root cause of all dissatisfaction with life and the painful yearning for peace and fulfillment that never seems to be fully satisfied

 What do we mean by 'look'?

Looking is what we do naturally when we focus our attention on anything present in our consciousness. You can notice that right now, for example, your attention is focused mostly on this text, more or less ignoring everything else.

- See more at: http://www.justonelook.org/direct-look.html#sthash.YzoX2HwE.dpuf

*Louise Hay - Do an inventory of your thoughts and replace 'stinking thinking' with positive thoughts.  This will change your life!

*Carolyn Myss:  Why People Don't Heal, Spiritual Power and Practice, Energy Anatomy, etc. (Self responsibility - No whining or excuses allowed).

*Deepak Chopra: Magical "Mind & Body", "Quantum Healing", "Training the Mind, Healing the Body", etc.  (East meets West)

*Dr. Bernie Siegel, NY oncologist: a traditional but helpful approach to cancer, utilizing positive affirmation tapes and stories about real life cancer patients with inspiring attitudes.  They got so busy living they forgot to die.

*Check out the trilogy by Jed McKenna.  With titles like Spiritual Enlightenment: The Damnedest Thing, you can bet you are looking at a new & different slant on the age old ideas of spirituality.

*Current Vaccination waiver information and forms:  Google it for sites such as
Vaccination Waiver

Vaccine Exemption Forms by State

*Get a copy of "What a Wonderful World" by Louie Armstrong, kick back and listen to the words for 3:30 minutes.  If you aren't smiling, lighten up and listen again!

We have many, many resources available to back up the information contained herein.  Or to do further research on your favorite health topic just "Google It" and access the amazing amount of current, credible information on the internet.  Just ask if you want help.

         4 - More to Contemplate on Diet and Herbs

"You can never step into the same river twice."
(Heraclites- Greek philosopher) 

Stop labeling yourself as " I have high blood pressure, asthma, diabetes, cancer or ???"  Affirm your radiant health.  People become their diseases.  It is a temporary condition until you make changes.  99% of our body's cells regenerate in under one year.  A totally new liver to help your immune system every 6 weeks.  A completely new body every year - set a goal to create a new healthy one!

Don't waste your money on vitamin pills.  They go in one end and out the other without being absorbed.  Take herbs in organic extract or powder form only.  Nature has it all figured out.  Plant roots absorb the minerals and vitamins from the ground and we get these nutrients from eating vegetables and fruits.  Leafy green vegetables are especially rich in vitamins and protein.  If you are traveling, stressed, or not doing everything you feel you should be for your immune system, consider selecting a good quality Organic green whole food powder (made up of dried spirulina, barley greens, etc.  Buy pure greens - no rice fillers).  Organic whole food mixes are absorbed as food.  Mix powder with fruit juice or water in a jar or add to a smoothie every morning with your fruit.   If you are still feeling a bit run down or stressed, REDUCE THE STRESS then take an occasional Immune builder every other month such as organic extracts or whole food powder of Echinacea, mushroom blends, goldenseal, olive leaf extract, astralagus, etc.    Another option is a daily "Emergen-C" lite vitamin packet to mix with water.  Remember these are only back ups and the majority of health nutrition comes from the points listed above.

1) Bio Superfood – more effective than spirulina or green whole food powder but more costly
Replaces the need for multiple supplements by using 4-6 small capsules per day.  Start with #1 then #2 for several months then work up to #3 eventually. (#1 for children). Check out you-tube documentaries.
Drink at least 8 to 10 glasses of spring water per day to assist the body with toxins elimination and to support detoxification!
All places about the same price but shipping is expensive at some sites.

Check out www.bioage.com for best customer service and good prices.  Best Info and help! + small shipping fee (BEST price if you request wholesale and order 12 bottles or more)
*  http://www.vitamindonkey.com/servlet/Detail?no=126 has free shipping and discounts for multiple bottles – the BEST deal!
Amazon.com – offers free shipping but no info and reports of not pure products

2) www.vitaminlife.com   – BEST prices for organic spirulina, chlorella, all health products, etc.  Good customer service to answer questions on sources, radiation contamination, etc.

3)Do research on the benefits of Vitamin C - Linus Paulings - Nobel Peace Award winner TWICE - worth having on hand

 4) A new discovery Alicin-C - extract of garlic capsules - one capsule equals 36 cloves - also worth having on hand - other extracts are much weaker  www.garlicwise.com

Check out for green whole food powder:
Dr Schulz organic Super Food:  www.herbdoc.com
www.ariseandshine.com   excellent whole green powder
www.vitaminlife.com:  thousands of health food items up to 60% discount and cheap shipping ($5.00 anywhere). Check out MSM - organic sulfur for relief from joint pain.  Also helps with radiation.  Quality, organic health food products seem so expensive at first, but if you are only buying a few products, rather than loading up with tons of New & Improved products at Wal-mart, it equals out over the year.  Shop around and only get what you really need.  Just as vegetables and fruits are the cheapest to buy in a store, meats and junk foods are the most costly.  People spend the most money in a health food store on the treats and extras.  Bulk bin junk food still is processed and comes from a package.  Don't cheat very often, and never if healing a serious illness.  People think if it's vegetarian it has to be good - not.  Large companies have cunningly jumped on the health food craze and flooded the market with 'healthy' junk food.  Questionable ingredients have been given new names.  Buyer beware.  Think before you eat it.

Taking any of these drugs for a health condition?:  Check out this link for a base to research natural alternatives to chemical drugs:  Natural Alternatives to Chemical Drugs top 7 medications

 
5- Cayenne: First Aid for Heart Attacks or Stroke AND Stops Bleeding:
 

The most up to date information as of 9/2012 is to take a tablespoon of fresh cayenne powder in a glass of warm water and drink immediately if you feel
 you are having a heart attack or stroke.  Hundreds of cases have been documented as increasing the blood flow and thus saving the victim's life.
Doctors recommend calling 911 immediately then swallowing an aspirin after chewing it.  Time is the factor here! 

Cayenne cayenne pepper is the most effective method to stop the bleeding of an open wound, and it even works in the case of deep cuts.  It regulates blood pressure and thus supports blood clotting. You can apply it topically or you can take it orally.
 

Dr. John Christopher in his book School of Natural Healing explains the way you can use cayenne pepper orally:

“…take a teaspoonful of cayenne in a glass of extra-warm water, drink it down, and by the count of ten, the bleeding will stop. Instead of all the pressure being centralized, it is equalized, and the clotting becomes more rapid. Whether the bleeding is internal or external, a teaspoon of cayenne taken orally in a glass of hot water will stop the bleeding quickly.” 

It also alleviates infections which occur with minor cuts, as it has potent antibacterial properties which destroy bacteria that enter the body through the injury.  Keep this great herb on hand.  Comes in different levels of 'heat' or tinctures.

 

   6 - Homeopathic and Essential Oils:  

Effective, simple to use herbal remedies w/ NO side effects.  Great for traveling, compact and resistant to heat.  Research what is available for the health ailments that bother you.  Put together a kit and reach for these little pellets that melt under you tongue, instead of  Tylenol, Tums, etc.  Remedies are available to replace dangerous immunizations.  Inspired and taught to us by 80 year old Dr. Soni in Pune, India we have a kit with us for cold & flu, headache, nausea, diarrhea, dysentery, sleep, constipation, injury, wound healing, etc and Bach flower remedies for stress and change due to travel.
 Essential Oils have been around for centuries.  Got my first essential oil in the mountains of Kashmir - pure lavender oil.  Great for sleep. cold sores, insect repellent, etc.  Research what oils will help keep you healthy and put together a small kit for travel.  Mix blends into roller ball bottles for convenience.  During the highly contagious plagues in Europe thieves would rob the bodies of dead victims, but never get sick themselves.  All companies sell blends for the immune system using the same recipes of frankincense, cloves, etc. - some even named "Thieves".

We also put a biosantizer organic crystal, encased in a tiny silver box, in our water bottles for purer, more alive water.  A 'syncropath', Dr Soni taught us many of his health secrets  and is still open to learning new ideas at his age.  May we all remain as open as him.
 

                       7- Cleansing:                   
 

**Further Liver Cleanse ideas click here   (Dr. Hulda Clark):  We do this 24 hour liver cleanse quarterly. Simple, effective. 

Dr Schulz recommends cleansing quarterly.  Dr Day believes that a proper vegan diet, along with juice daily, will cleanse the body naturally. Drinking fresh lemon juice in water is good for flushing the liver too.  We do one Dr. Schulz bowel, liver and kidney cleanse a year, including his pre mixed herbs and tinctures. Six months later we do the liver cleanse outlined above in the photo. (Magnify image to see better).  An old Indian man told us to drink only liquids one day a week, to clean out the body.  We do this once in a while.

Tip: Expect to have cleansing symptoms when you start cleaning your body out.  You may feel worse for a few weeks, i.e. colds, flu or bloating due to the flushing out of toxins, but then your energy will increase and you will feel better.  Expected annual colds and flu, your body's effort to cleanse out the toxins, become a thing of the past.  You can give yourself a restful, health day off work instead of continual sick days.

Every chemical that we introduce into our body has to be cleansed out by our already overworked liver.  Use alternative, herbal remedies whenever possible.  Figure out what the root cause of a problem is and correct it.  After 12 years on thyroid replacement drugs I was able to switch over to a natural alternative, when I changed my lifestyle.  My dormant thyroid started functioning and I am off the bone damaging drugs for good.  We can thank our friend and Naturopath, Earl Conroy for coming into our life.  A wonderful, natural healer, now 79 years young, he is a wealth of new ideas and old wisdom.  (Send me an email if you are really serious about doing the same).  Prescription drugs only mask the symptoms and make you feel better temporarily.  They are often full of life threatening side effects.  Put your body back in balance and make changes or you will just get sick again.  (I learned that one the hard way too).  If you are getting headaches from banging your head against the wall, stop doing it.  Sounds silly?  We do things to our body and it cries out with an illness - yet we keep doing it. Take antibiotics only when other methods haven't worked.

8 - Food Combining
                      
Your food digests quicker and you have less gas and indigestion problems if you combine the foods you eat in a special order.   Eat fruits by themselves or 1/2 hour before other foods.  Don't eat starch and proteins at the same meal.  Eat vegetables and starch or vegetables and proteins together.  Tofu or tempe may be eaten with rice. (Remember rice is an acidic food).  Put 2 hours between foods that don't combine well.  Don't drink water 15 minutes before a meal or 1 hour after, it dilutes the digestive juices in your stomach.  Food combining also helps you have at least one or two good bowel movements a day, a necessity for good health.

8a-Eat only Organic and Non-GMO Foods

For an eye opening look at the crucial need to eat only organic & Non-GMO products watch the documentary on youtube.com: Genetic Roulette (by Jeffrey Smith)
GMO Food Crops (Avoid all!)
1. All Soy: soy milk, soy sauce, tamari: soy lecithin, tofu, etc
2 All Corn (not popcorn) (fed to cows- passed to you via meat.)
3 Cottonseed - for oils
4. Canola (for oil)
5. Sugar beets (for sugar
6. Papaya Hawaiian and Chinese
7. Zucchini
8 Yellow Crookneck squash
9. Alfalfa (for hay - (feed to cows- passed to you via meat.)
These items are in ALL packaged foods.  In all vegetable oils except olive and coconut.

Go to nongmoshoppingguide.com  You MUST cut these out of your diet.

If labeled organic, food must be non-GMO but if food is non-GMO it doesn't have to be organic, and so could have chemicals.  Be a smart shopper.

 9 - Constipation

                               
One of the largest health problems facing our western world is constipation, with it's fast food and nutrient deficient diets.  Have 1, 2 or more bowel movements a day or get out the dynamite.  Figure out necessary changes in your diet. Do a bowel and/or liver cleanse once a year to get rid of any lingering toxins or parasites (which everyone has).
Dr Schulze Formula # 1 has solved the problem of constipation for many people - but he also insists on a vegan diet and similar ideas to the above; to correct an ongoing problem.  One of the best purchases you will ever make if constipation is a problem, even once in a while.

9a - Cold Sores - Fever Blisters

I try to keep Thoughts on Health up to date, adding and deleting regularly,
after testing/trying the information.  For years I have had an occasional cold
sore or fever blister or herpes simplex.  They are a real annoyance and very painful on the lip.  I just tried  1) taking lysine when the first tingle is noticed on my lip, then 2) putting mixed MMS on the blister and letting it dry.  3) Then put a tiny dab of zinc oxide cream or zinc oxide with calamine only on the blister.  Repeat continually.  The blister dried up in 1/3 the time - no pain!  Amazing!  Thanks Mark.
Try lavender essential oil directly on a cold sore as soon as it shows up.
3-4 times a day.  Also cuts the time of healing in 1/3!

10 - Vaccinations:

NEVER agree to inoculations or vaccinations for you or your loved ones.  Research proves that they are dangerous and often use impure blood by-products, introducing poisons/diseases into our system that will affect your health for the rest of your life. 

Vaccinations are hazardous to your health.  If you love your body
NEVER have an immunization, especially in Papua, New Guinea.  

Immunizations:  This issue is too hazardous to ignore. Refuse to have your healthy young children made into pin cushions, from the 20-40 shots required by the time they enter kindergarten.  Side affects of baby vaccinations include autism, developmental disabilities and Sudden Infant Death Syndrome or crib death (which my daughter narrowly escaped 1 hour after her routine DPT shot 30+ years ago).  Yes, we all had shots as children but the products injected now have changed, for the worse.  Find out the facts and statistics.  Reclaim your rights for making your own choices.  (There are ways to get around these regulations at home and traveling - check out or click these links for further info: Dangers Outlined by Dr. Day,  Vaccination Myths, Death By Lethal Vaccine, History of Vaccinations, State Exemptions/Waivers, Homeoprophylaxis for Overseas Travelers.  Become a member of Jim Humble's
Genesis Church of Health (see MMS above).  It is against the members belief to have vaccinations.  Google is full of websites.

Every loving parent should try to model a positive lifestyle for their children, giving them the gift of health.  They learn from our example.  It's natural for young people to think they will live forever.  That's ok, we all did.  When our children get older they can make their own choices, but give them some tools to make informed decisions.  Give them a healthy start.  The rest is up to them.

Dr. Jay Gordon, a pediatrician practicing in Santa Monica, California, isn't too worried about the scare of measles. Dr. Gordon understands common sense -- that viruses don't originate from a child's healthy immune system. Those who don't get the measles vaccine aren't putting the general population at any greater risk. The vaccinated shouldn't even have to worry about the unvaccinated anyway. If vaccine-induced immunology is so effective, what do the vaccinated have to worry about? They are worried because they know deep down that vaccine-induced immunity wears off. Why are people recommended to get multiple shots of the same virus?

10a - Radiation:

Offering Information, Protections and some good Solutions

What You Don’t Know, Might Be Killing You

Ignorance is no longer an option.  You know us.  We have traveled the world 10 + years, through at times, rough or even dangerous situations.  We look for the best in the world and find it.  We are not alarmists.  We do not live in fear.  This has our attention.  This should have YOUR attention.  If you don't have enough time to read this just know that in the future everyone will be saying, "Poor ________ - (insert your name or the name of your child).  He/She was a good person."  Cancer, etc, from fallout starts appearing in 3-12 years.  Fukushima Radiation started 3years ago.

Radiation - the invisible killer!  I dare you to spend 10 minutes to save yourself and your family from the devastating effects of Radiation.  Geiger counters don't lie.  Only the government does.  Two choices: Be a victim or be Self Responsible. De -Nile only works if you live in Egypt!  This is one page I didn't want to write.  I wanted to believe that this nightmare, this extinction level radiation from Fukushima, would just 'go away' or the reports were exaggerated.  Not so.  As the disaster gets worse, I have spent days researching the radiation, where it is spreading, and what the side effects are on ourselves, our families and the planet.  I really wish the information I found wasn't so bad.  Please prove me wrong!  (but don't use government statistics - they have been proven to be altered).  There are over 1000 nuclear power plants worldwide.  If one erupts near you, even in the Southern Hemisphere, radiation will be compounded.  Mankind has opened Pandora's Box.

"Health is Freedom!"  Our webpage tries to highlight the positive and incredibly amazing aspects of the planet we share.  Our 'Thoughts on Health' page shares health information we have learned through the years.  At times Reality Bites.  In March 2011, a large power plant blew when an earthquake hit Fukushima Japan, killing 16,000 people.  People continue to die daily.  This accident changed the face of life on our earth as we know it.  This is not gloom and doom, end of the world prophecy.  Unfortunately these are facts.  I assume that you are intelligent, curious and wanting to help yourself, your family and those around you.  We are doing this to try to help.  Knowledge is power.  You are the good we look for in the world.  Share.  Help those around you.

Ignorance is bliss, that is until you and your children come down with thyroid cancer or some other type of disease.  Parents, just know that young people are especially susceptible.  The future of your family may be in your hands.  Don't have time?  Time to re-think your priorities.  Picture yourself sick in bed; all work, responsibilities, activities, and fun on hold.  Now do you have time? I had cancer 11 years ago and healed it alternatively. Take it from me, cancer is NOT fun.
 

Bottom Line - May 2015

Fukushima is in a high risk zone for earthquakes, tsunamis, and typhoons.  Fact is that 400 megatons of radioactive waste is pouring into the Pacific daily.  Main stream media is finally admitting that this radioactive waste will reach the West coast of the US within a year.  Whales and fish are dying from radioactive poisoning and washing up on the beaches.  Any further damage from natural disasters makes this catastrophic earth event even more dangerous. 

Cesium 137 is showing up in food in California - including baby food!  Check out:  http://livefreelivenatural.com/cesium-137-found-strawberries-mushrooms-northern-california-including-baby-food/#

What does this mean to us?  Bad weather creates radiation spikes in Hawaii and the West Coast and continental US.  Recently Hawaii spiked at 161, California 400, Pacific Northwest and B.C. 500, Arizona 750, the Midwest 400 and on and on. Counts per minute. Normal 16-20. 300 cpm is Hazmat level, 100 is alert level.  The government just keeps raising the safety levels.
1) Watch monitoring sites:  http://radiationnetwork.com/
2) Stay indoors as much as possible during high ratings - STAY OUT OF THE RAIN!  USE AN UMBRELLA!  If caught in the rain - shower with soap and baking soda.
3) Wash all fruits and veggies with 2Tb baking soda in a basin of water- soak for 20 min or as long as you can, scrub with a brush, and rinse well - (hydrogen peroxide works also)
4) Don't eat dairy or meat - high on the food chain and loaded with radioactivity.  Fish from the Pacific is NOT safe.  No GMO foods and organic if possible.  Build a greenhouse and start growing vegetables inside - less fallout will be passed to you when you eat your homegrown produce.  Check regularly with a geiger counter.  Protect your family.
5) Check Protective Ideas below.

(Have a valid passport.  Do this now.  Within 24-48 hours of a total meltdown all airplanes will be grounded.  Relocate you and your family away from the danger.  Reevaluate from a distance in safety.  May we never have to deal with this. )

For more up to date information go to our homepage and click on:  Radiation below Thoughts on Health.  A new page with practical ideas and info has been put up - this may help.  The best news is that all these health items are used to strengthen your immune system and thus your health in general.  Research and get stronger!
 

      11 - Healthy Choices for You and Your Children:
 

Eating animal products or dairy makes our bodies acidic. (see the chart below)  Cancer, bacteria, viruses, osteoporosis, thyroid imbalance, diabetes, etc. thrive in an acidic environment.  Human milk is for human babies.  Cow's milk is for baby cows.  (* check out www.notmilk.com ).  Dairy causes many problems for our health, such as increased allergies, diabetes, high cholesterol, thyroid imbalance, asthma, osteoporosis, weight gain, to name a few.  Skin tests at an Allergy Specialist years ago showed I was allergic to everything.  After years of sneezing and feeling tired, I now have NO Allergies.   I grew up in the 'Dairy State'.  I was allergic to dairy without knowing it and a vegan diet produced the surprising, welcome side effect of NO Allergies.   Milk and dairy products are full of allowable levels of hormones, pus, chemicals, you name it.  Breast feed your babies for one year or more.  It builds the babies immune system.  There is never need for formula.  All formula allowed in the WIC program is genetically modified and damaging your baby.

For an eye opening look at the crucial need to eat only organic & Non-GMO products watch the documentary on youtube.com: Genetic Roulette (by Jeffrey Smith)  

Refined sugar and processed oils, as with many chemically processed foods, react as a type of poison in our bodies.  The processing and chemicals wipe out any food value and actually our body no longer recognizes it as a food, but instead a foreign, poisonous substance.  A spoonful of sugar suppresses the immune system for 6 hours. (A can of soda has 10 tablespoons of sugar - and artificial sweeteners are worse.  Right up there with MSG.)  The average westerner has a spoonful of jam or sweetened beverage for breakfast, a cookie after lunch, junk food snacks, dessert after supper and hot cocoa before bed.  Our immune systems never work properly!  Natural sugar in fruist, as Nature intended, is fine.  It is the processing that kills us.  Our favorite example of unhealthy packaged foods is flavored chicken feet wrapped in plastic sold in China, with an expiration date of 3 years.  We eat junk just as bad - only the names of the chemicals have been changed to protect the innocent.  Get off it!  We have to know what we are putting in our mouths and minds.  No excuses!  Or simply do dumb stuff like smoking and eating endless junk food and then be surprised when we get sick.  Remember this decision for abusing our bodies selfishly affects those around us.  Choices and consequences, but make sure you are only hurting yourself. 
 

12 - Malaria:
 

Malaria is the world's # 1 killer.  Malaria is moving north to colder climates.  If traveling in malaria zones it is important to avoid contact with mosquitoes by covering up at dusk.  There are good natural insect repellents that work in addition. Choose rooms with screens on the windows and fans if possible and a net to sleep under is mandatory.  We eat 3-4 cloves of chopped, fresh garlic on our salad daily (see above), take 6 drops of wormwood/artemesia daily with our 'green drink', and once a week take "Malaria Off" homeopathic remedy (Monday) and on Thursday take an Ayurvedic remedy (Sudarshan Ghanvati).  We also take 3 drops morning and evening of MMS.  We are in malaria zones for years and want to keep strong.  Besides these herbs and the garlic help build a stronger immune system and rid the body of parasites.

Thanks for listening.  This isn't a religion or regime, just things to consider.  We do all that we can and learn as we go.  If you've learned one point to try, it has been worth it  That's all anyone can do - lighten up and do your best.  It IS worth it.  May we all enjoy the benefits of improved, vibrant health soon.  

And so it goes........................................................We invite you to share your ideas with us.  Drop us a note and let us know how you are doing.  We always love to hear from you.

Take care.  Keep Smiling.  Lighten up and just do your best. 

Love, xoxoox  Nancy & Joseph

13

Simple organic chemistry. Cancer, osteoporosis, viruses
& diseases thrive in an acidic body.  Rice is surprisingly
 acidic and should be used sparingly.

 Now That's Garlic !

Back to Homepage

A sign in Phnom Penh, Cambodia:
Go Vegan.  Save the Earth!

14 - Positive Comments Received on our Health Page:
 

"All I can say is WOW.....thank you very much for referring me to your health page link.

I just spent the last 2 hours reading on your notes, and the MMS story.  I will have to take more time to research all of that information, but I am very interested in a lot of
the notes that you and Joe listed.

I don't think I could completely take myself off of the current "western" treatment plan that I am on because I would become handicapped if I did, but I would be interested in educating myself on other options out there. (Has since given up all doctor's chemical treatments and is healthy again!)  

I think for now becoming a complete vegan is a big step for me.  To be honest, I don't miss eating meat or dairy one bit.  

You two are the most inspiring and interesting people that I have ever met in my life, and I believe that we meet certain people in life for a reason.  

Thanks again, and I will be sure to stay in touch".

*  *  *  *  *  *  *
"Thank you Nancy, and must also compliment you and Joseph that the two of you have really touched my life in a very special way.  I would almost call it fate!

I try to share your story with whomever is willing to listen, or is dealing with a medical issue in their lives.

I also wanted to mention how much I loved the “Power of Now”.  Looking back at it now, that book really helped me a lot.  It also assisted in my complete recovery of becoming a better person.."

Deadly Fluoride is in every container of salt for sale!!!  We stood drop
jawed when we realized what was happening in Central/S. America. 
Everyone uses salt so everyone is forced to consume this insidious
chemical.  Opposition to fluoride in drinking water or dental
products has just been circumvented.  Of course first a public
education program about the benefits of fluoride sweeps the
country.  What's next?  Google fluoride to research what this
 is about.  Don't be one of the millions worldwide who just
 believe what they are told.  The future of our planet lie in
 hands of 'Free Thinkers'!

Disclaimer:  We have been the guinea pigs.  We are enjoying traveling the world without the 'normal' health problems for our age.  These ideas represent our accumulated experience of staying healthy during non-stop travel for over 10 years. We will not be held responsible for any of the information contained herein.  Check with your doctor, lawyer, preacher, politician, luggage salesman or Aunt Thelma before taking these recommendations.  This is a free website - you get what you pay for!

 
Check out that flower petal salad!  Joseph (58) and Nancy (51)
 enjoying a tasty Vegan lunch at the 'Bee Farm'. 
 (Bohol Island, Philippines - 2007)

Not bad 10 years and a million miles later, in
Santorini Greece.

Mouthwatering market. (Indonesia)

Hanging with the locals and making a 'big' purchase -
guaranteed organic. (N. Vietnam)

We always gather a crowd when bargaining hard for the best
produce in the market.  Serious business, then hoots of
laughter.  A win-win deal. (Laos)

Caught in the act of cooking over a wood fire.
 Nothing but the latest equipment. (Cambodia)

Relaxing with the family after we cooked a vegan
dinner together, Balinese style.

What a character!  This 'chef' in Shangri-La, China would don
his hat, put on music, and serve sumptuous vegan fare from
vegetables Joseph bought at the adjacent market. We always
gathered a crowd, especially when we would slow dance
between the 2 tiny tables in his food stall.  So much
fun with the locals.

Mom & Pop posing at the Muslim restaurant where we
worked around hanging sides of goat and prayer mats;
while cooking our meals for 6 weeks in Kashgar.  We
brought them a large watermelon and treats the last
night and had a little party with our new friends. 
This experience all started with them saying,
 "No, we cook only meat!!"

Happily heading 100 ft. up the tree to get our daily coconuts.
(Borneo)

Food on the go - buses, trains, planes!  With a bag of vegetables,
2 plates, a knife and 2 spoons we have a healthy, tasty lunch. (Peru)

Daily quiet time is so important. (Sumatra)

15 - Exercise:

We walk miles, climb and lift weights daily (well baggage that is).  We start everyday with the simple 5-10 minute Tibetan Rites Yoga.  Because it is uncomplicated, short, and not a big exercise ordeal that would get shelved after a few months, we have used this practice for 12 years, (myself for over 20 years now).  I was taught to do each rite correctly but swiftly.  Nagging neck and back problems dissolve as  flexibility and muscle strength improve.  Why do we believe that getting older demands a decrease in mobility and an increase in annoying illnesses?  If we change the way we look at life and get the 'aging' paradigm out of our minds and vocabulary, life completely changes.   We met a 94 year old woman in Hilo who does these stretches daily, and was hopping around like a spring chicken.  Because the Tibetan Rites are gentle and slowly increase from 3 each a day (5 min.) to 21 each a day(10 min.) any person can gradually increase their flexibility and undo years of stiff muscles or seized-up or arthritic injuries.  After a serious neck injury from a car accident I spent 20 years continually going to chiropractors.  I have not been to a chiropractor more than 6 times since starting these exercises.  Keeping the neck vertebrae and muscles fluid stops painful problems from developing.  Self responsibility again.  Instead of putting out all that time and money for a chiropractor to 'fix me' I learned through patience that I could heal myself.  Not bad for someone on heavy pain killers years ago and surgeons pushing to fuse my cervical vertebrae.  Same for a knee injury "requiring surgery".  Never had the surgery and 2 years later my body healed the cartilage.  Many injuries require additional surgeries to correct further problems - often caused by the surgery.  Most knee problems are simply carrying too much weight.  When you give your body what it needs to heal amazing things happen; even new cartilage and stronger bones develop.  Aches disappear.  Never Give Up!   Because this thousand year old yoga routine thoroughly stretches all the muscles, organs, vertebras and opens the energy meridians of the body, we stay limber, can sleep on any mattress or floor, and hike miles without thinking about it.  We notice a big difference if we miss doing the 5 Tibetan Rites (plus a few extra stretches and back exercises) and Thank God daily for being able to do them.
                                          Live Long & Prosper!
   

16 - The Five Tibetan Rites

17.

18 - Favorite International Vegan Recipes (60+):

Sprouts: pour hot water over green mung beans (or other beans).  Millet (alkaline & rich in B-17)/alfalfa seeds just cover in tepid water. Soak 12 hours or overnight.  Drain into a container with holes in the bottom (on the road cut off a water bottle & invert), rinse daily with purified water, allow to sprout 24 hours or more.  Make a new batch of living food every day.  Easy, do anywhere.  Traveling days we just wrap the draining jars in zip loc bags and tuck them into our food bag.  As soon as we get to a new room we air them out and start soaking that day's batch of sprouts.  We even made little 'shower caps' of netting that fit on top of the containers to keep bugs off overnight.

Always start with fresh ORGANIC fruits and vegetables.  Use fresh herbs and spices if possible.  Prepare the vegetables with love and have everything ready before cooking.  Cook fast with gas to preserve flavor and nutrients.  Only lightly cook maintaining the crunch, using a tiny bit of organic coconut oil followed by adding water to steam.  Create a colorful, eye pleasing, tasty work of art.  Invent an international menu borrowing all the great tastes from cultures around our planet.  Add greens such as spinach leaves or new local greens to every meal.  Put them and quartered tomatoes in one dish together and add only the last 2 minutes of cooking.

Every dish starts the same easy way:
*Thoroughly wash veggies to remove dirt or any chemicals, and prepare and chop ahead of time.  It is handy to lay them on a tray so you can choose what you need in order of cooking.
*Heat 1-2 Tbs. of virgin cold pressed coconut oil in a wok or seasoned steel pan (never use aluminum),  (cold-pressed virgin olive oil is the 2nd choice)
*Brown 6-8 chopped cloves of garlic, 1 onion, possibly fresh ginger
*Add vegetables in order, those needing more cooking time to less;  first matchstick carrots &potatoes, cut eggplants, squash, 3 minutes later diagonally cut green beans, cauliflower, mushrooms, bamboo, etc.
*Stir constantly to brown veggies and give flavor then add a cup of water around the sides to prevent sticking and to steam the vegetables.  The idea is to use minimum oil and to only blanche the vegetables, retaining their crispness and nutritive value.  Add more water if necessary, depending on recipe.  If at home use an oven to eliminate oil all together for some recipes.  Never deep fry anything.  Boiled oil is deadly.  Locals overseas are always amazed that a tasty meal can be produced without cups of oil.
*Add sea salt, spices to taste, fresh herbs if available.
*Fresh chili / cayenne pepper is good for the heart.  Figure out what type added to a dish creates the right amount of heat for flavor.  Serve additional hot sauce on the table for people to add to suit individual taste.
*Everything must be slightly cooked or peeled to get rid of bacteria when overseas.  Place cleaned greens, tomato wedges, snow pea pods, bean sprouts, in a bowl to add the last 2 minutes. Cover. Turn gas off immediately and serve. Welcome to the world of fresh, crispy, tasty, healthy vegetables. Enjoy!

Rejoice at the variety around the world. 
It is interesting that most countries have a staple to fill the people up: plantain (green bananas), pasta, potatoes, rice, beans, etc.

Also every country has a food that is 'wrapped' up:  Chinese eggs rolls, Thai salad rolls, Italian ravioli, El Salvadoran pupusas, Middle Eastern kebabs, Mexican burritos, Tibetan momos, European stuffed dumplings, Peruvian empanadas, Russian pirozhki , Croatian povatitsa (bread with poppy seed or walnut filling), Greek Spanikopita (Spinach pie), Indian somosas,  etc.

Eggplant ala different countries: Italian eggplant parmagina or baked half eggplants with tomato sauce with baked potatoes, Nicaragua cooked veggie salsa on top of slab of grilled eggplant - served with sautéed mushrooms, potatoes and salad. Thai green curry with eggplant.  Middle Eastern hummus and babaganoosh (grilled soft eggplant).  Chinese strips of eggplant sautéed with onions and spicy sweet chili sauce. Indian yellow eggplant curry.  As we have discovered the same vegetables are available worldwide.  Add different international spices and each meal is a taste sensation.  And on and on ........................................

Asia:

Chinese Stir Fry:
Heat the pan or wok, add 2 Tbs of coconut oil, throw in 6 cloves of chopped garlic and one onion, brown.  Add sea salt, 1 Tbs fresh ginger, one fresh chili, spices.  Have all vegetables cut fairly small, except snow peas, and ready to just drop into the hot wok.  Choose vegetables with low water content.  Cut matchsticks of carrots, diagonal green beans, small florets of cauliflower or broccoli, snow peas, etc.  At a high temperature it only takes several minutes to cook the veggies.   Stir Constantly!  Cook vegetables in order of length required to cook.  3 minutes after onions & carrots, add beans, drained baby corn, mushrooms, cauliflower, etc.  The last 1 minute add fresh snow pea pods, bean sprouts, greens, slivered red pepper.  Add in above order, each a minute shorter cooking time, to maintain crispness. Add soy sauce and toasted sesame oil and/or seeds to taste(1Tbs) but not water.  Keep stirring!    Stir, cover and turn the gas off before they cook too long.  Do Not Overcook!  Eat Immediately with a serving of rice.

Indian Curry/ Vegetable Masala:
Start same as above, including root vegetables such as cubed winter orange squash, potatoes, carrots, greens.  The secret is using good quality, genuine Indian curry powder.  There are many spice combinations (see below); some are real hot.  Try different. combinations. Add small quick cooking dahl or lentils to the vegetables for a thicker sauce.  For a creamy sauce add half a cup of fresh or canned pure coconut cream.  It transforms the sauce from good to delicious. 

For a traditional Indian thickener grind together equal parts (1/4 c) raw cashews, powdered coconut and (1/8 c.) ground sesame seeds.  Brown onions and garlic in the pan with oil.  Add 2 cubed tomatoes, and stir in curry powder and 2 Tb. of mixture above made into a paste.  Add a little water and vegetables cut up small.  Cook until vegetables are tender  Serve with rice, chapattis or papads. 

Indian Potato & spinach curry (Aloo Palak):
Boil 4 cubed potatoes, drain & set aside.  Wash  1-2 lbs of spinach 3 times, cut fine and steam until soft.  Sautee 2 medium onions, 1 head garlic, 1 t diced ginger in 2 Tbs of oil until golden.  Add 4 cubed tomatoes, 1 teas salt, 1 t. cumin powder (jeera), 1 t. chili powder, 1/2 t coriander powder (dhania), 1/2 t. turmeric powder (haldi) and cook 10 minutes..   Mash & add steamed spinach and cook till it blends.  Add cooked potatoes.  Serve with rice and chapatis.

How to make fresh coconut cream:
Find a vendor of fresh, hard coconuts in the market.  Have them crack the coconut into a bag and catch the liquid.  Have them grind the remaining meat.  Combine both bags in a shallow pan.  Add additional warm water, maybe a cup or 2.  Massage together.   Squeeze moisture out of coconut and discard pulp.  Strain out the rest of the fiber with strainer.  Put aside to add the last 5 minutes of your recipe.  Once opened the coconut and juice only last several hours, even in the fridge.  Cooked it lasts overnight if cooled in the fridge.  I always try to make fresh coconut cream but you can also buy it in the can.  Make sure there are no chemicals or cow's milk products.  They sneak dairy whey, milk caseins, sugar, and chemicals into everything nowadays.  You can substitute coconut cream or coconut milk in anything you currently use milk in now such as tea, coffee (try to wean off of coffee), mashed potatoes, soups, desserts, etc.


Thai (Tom Ka) Soup:
Start same as above, onion and garlic sautéed, but the key is fresh herbs:
sauté 1 inch slivered fresh ginger or galanga ginger rounds if possible.
Add 1 cup fresh Thai basil leaves, pounded lemongrass cut in 2 inch lengths, 4 fresh keefir lime leaves to the browned veggies such as eggplant, 1 cubed potato, baby corn, diagonally cut green beans or straw mushrooms.  Add 1 cup water to cook.
When veggies are done pour 1 can or 2 cups of coconut cream, not milk, over  the soup.  Bring to a boil.  Dish up immediately.  Squeeze the juice of 1 small fresh lime (depending on size) over each bowl.
If you can't get access to fresh Asian herbs, stop by a Thai restaurant and ask them where to buy them.  Substitute dried herbs if necessary - and even 1/2 c. fresh Italian basil if Thai lemon basil isn't available.  I used to grow everything in our yard in Hawaii.  We even got the start of a galanga ginger root from the Thai restaurant in Kona.  Specialty shops sell Tom Ka paste - use sparingly as it may be strong. 1/2 teas. combined with the vegetables and coconut CREAM above will give the same flavor.  Remember to squeeze fresh lime in each bowl before serving.

Thai Vegetable Curry:
Start same as above, adding match sticks of carrots and potatoes.  Add  coconut cream, and Thai curry paste to taste.  (Check to see how hot it is before adding too much).  Later add bamboo, baby corn, green beans, or whatever vegetables look good;  finally snow peas, greens, sliced red pepper and tomato wedges, keeping the vegetables crispy.  Sprinkle chopped cilantro and green onions on top and serve over rice.

Thai Stir Fried Vegetables and Cashews:
Start same as above, quick fry non watery vegetables as with Chinese Stir Fry but adding fresh Thai herbs (lemongrass, coriander, sweet chili sauce, ginger, garlic, soy or mushroom sauce, white pepper, if available).  Cut matchsticks of carrots, diagonal green beans, small florets of cauliflower or broccoli, snow peas, etc. Add in above order, each a minute shorter cooking time to maintain crispness.  Tomatoes or eggplant, etc are too watery for stir fry.  Use dried herbs as a back up (see Tom Ka Soup above) Don't add bean sprouts or sesame oil.  Stir in 1 cup of raw or roasted cashews at the end.  Serve with rice or noodles.

Pad Thai Noodles:
In separate pan slowly brown small cubes of tofu.  Start same as above, fry a few mixed non watery vegetables, green vegetables, mushrooms, add tofu and pad Thai sauce.  Dip pad Thai rice noodles in boiling water for 1 minute.  (Not longer or they will lump in a ball).  Drain.  Immediately toss rice noodles in with sautéed vegetables, add 1 cup bean sprouts last 30 seconds.  Cook until warm but still crunchy.  Squeeze lime juice over each plate and serve.

(To make the Pad Thai sauce put 1 T. tamarind paste in 1/4 cup hot water.  Add 1T. ketch up or tomato paste & honey, chopped garlic, 2 Tb. soya or mushroom sauce, 1T sweet chili sauce. - You can substitute 1 T. red curry paste with 1 T sweet chili sauce, & soya sauce.  Add salt & chili to taste.)

Indonesia: Mie Goreng or Nasi Goreng:
Indonesian fried rice or noodles with vegetables:
Start same as above.  Add another Tbs. of oil to fried onion & garlic, stir in finely chopped vegetables and cook, stirring constantly.  Add soy or teriyaki sauce, chili, 1 Tbs. tomato sauce, ketchup or similar.  Finally toss in precooked chilled rice OR noodles stirring constantly.  Squeeze fresh lime over each serving and garnish with tomato &cucumber slices. 

Bali: Steamed Vegetable Salad with Coconut, Urap Sayur ( 6 servings)

Ingredients:

Directions:

Fried Spicy Tofu or Tempe:
Just cut up tofu or tempe and carefully and slowly fry with onions and garlic, until brown, stirring a lot.  Add chili, teriyaki sauce, soy sauce, or whatever spices you like to taste.
Fresh tomato sauce: Fry diced onions and garlic in coconut oil.  Add cubed fresh tomatoes and cook until thickened.  Serve next to the tofu or tempe. 
Serve with Sam bal:  Pound or blend up fresh chili, shallots, and fresh cubed tomatoes.  Serve with sliced cucumbers.
Eat only occasionally as soya products aren't what they used to be.  Buy ONLY organic - to ensure that they are not GMO (genetically modified)  Large companies have jumped on the health band wagon and flooded the market with unhealthy soy products.  Choose organic tofu, tempe, soya sauce, etc.  Serve these soybean products with rice and mixed vegetables

Khmer Amok from Cambodia: 
Brown tofu or tempe as above in onions and add 1/2 cup coconut cream and some red Thai curry paste.   Cook down the liquid to a thick paste.  Serve with rice and mixed vegetables.   

Potatoes: substitute fried, boiled, mashed, or potato patties for rice:
Rice is acidic and should be used only occasionally ( see chart on alkaline foods to the left).  Brown rice is better than white, but requires longer cooking.  Potatoes are vegetables and alkaline.  Potato patties: just grate potatoes and squeeze off excess moisture.  Mix in chopped onion and garlic, fry until brown in a non- stick pan with little oil.  Substitute coconut cream for milk (or use the water used to boil the potatoes) in your mashed potatoes - add chopped garlic, green onions or even Japanese wasabi for zest.  See above.

Sikkim Mountain potatoes:
Precook and cool large cubes of 6 potatoes.  In a frying pan that doesn't stick add a little oil and brown a large amount of onions and garlic, while browning the potatoes until crispy.  Mix up 1 tablespoon of ketch up, 1/2 teas vinegar, 1 teas sweet chili sauce, 1/2 teas soya sauce.  Cut up 4 tomatoes in wedges and add to the sauce.  Add all to the browned frying potatoes and cook only until the tomatoes are warm but firm.  Sprinkle with cut up green onions.

Laotian Tofu Delight:
Slice 3 large cloves of garlic over a 4 in cube of hard organic tofu.  Squeeze the juice of one lime over the top of both and set aside for 5 min.  Brown tofu & garlic in oil (on both sides).  Add 2 Tbs soy sauce and 1/4 cup of fresh sesame seeds.  Serve tofu cube on a leaf of lettuce, spoon sauce from pan over the tofu. Garnish with cucumbers, cilantro, and tomatoes.

Everest Eggplant & Mashed Potatoes, (with coconut cream, garlic and or wasabi):
Start same as above, brown eggplant (cut in 3 inch by 1 inch rectangles) with onions, garlic and 1 Tbs. fresh slivered ginger and one chopped chili.  Add 1 cut up tomato and 1/2 cup water. 3 min before done add:
1 Tbs. soy sauce or teriyaki sauce, salt, 1/2 tsp. cider vinegar , 1 Tbs. ketchup.  The last 2 minutes add wedges of 3-4 fresh tomatoes and strips of 1 large red bell pepper.  Steam greens to serve on the side.
Serve with mashed potatoes.  Dice then boil the potatoes, drain reserving liquid.  Add some liquid, some coconut milk and mash.  Flavor with sautéed garlic, salt, and 1/2 cup chopped green onions.  Throw in a little Japanese wasabi (hot horseradish) for a little spice in your life.

Mediterranean:

Spaghetti or Italian pasta:
(we try to avoid white bread or pasta - eating it only one time a week.  There is now a good selection of whole grain or gluten free pasta available)
Start same as above, sauté eggplant, add mushrooms and 1 chopped fresh tomato.  Add a little water and fresh basil or dried Italian herbs to taste.  Add one can of tomato paste near end and simmer.  Add tomato wedges and greens for last 2 minutes. Prepared sauces are full of beef by-products, cheese, chemicals, MSG, etc.  Making your own sauce is healthier, lighter, and tastier.  Add sun dried tomatoes and sliced olives for some zip.  Serve over well drained pasta.

Sautéed Eggplant 'Parmigiana' with Fresh Tomato sauce: 
Slowly sauté thick sliced eggplant in olive oil until brown.  You may roll in bread crumbs to coat if desired. Top with a dash of soy parmigiana.
At the same time in another pan brown 1 chopped onion in olive oil add   several chopped tomatoes, fresh basil, sea salt, cayenne, garlic.  Cook down until thickened.  Spoon over sliced eggplant and serve with salad and brown rice or potatoes.

Balsamic Salad Dressing Recipe:
To make my salad dressing, I start with equal parts of quality, organic oil and vinegar (keep in mind that both olive oil and balsamic vinegar have a lot of imitators).

• 3/4 cup of flax seed oil
• 1/4 cup of coconut oil
• 1/2 cup of balsamic vinegar
• 1/2 cup of apple cider vinegar
• 6 tablespoons turmeric
• 1 table spoon basil
• Two teaspoons unrefined sea salt
• Two teaspoons fresh ground pepper
• Two tablespoons Dijon mustard

Do it all to taste if you want, but stay heavy on the turmeric; it’s very good for you, and it’s the most important ingredient to this recipe.

This salad dressing will have even the pickiest kids eating vegetables. It’s very versatile. Use it as a dip, a marinade, or whatever. It’s amazing.  (Thanks to George Mateljan)

Zesty Pasta Salad:
Cut all the good, fresh salad ingredients you can think of into small cubes: beets, carrots, cucumber, green onions, tomatoes, green or red pepper, greens, 3 garlic cloves, etc.  Add sprouts, calamata olives, sundried tomatoes, cayenne and other spices to flavor, 1 cup of cooked spiral pasta.  Mix up a dressing of organic olive oil and organic balsamic vinegar, 1 tbs vegan mayonnaise, to pour over the salad before serving. Quick & easy. 

Stove Top Pizza a la Zach:
(learned at a pizza party of Peace Corp volunteers in N. Uganda!)
Ingredients: 2 t dry yeast, 1 t salt, 2 cups grainy flour, 1 t sugar,1 cup lukewarm water ,Spices to taste: Garlic, rosemary, chili powder, white pepper... 
"First, dissolve the yeast in the lukewarm water with your sugar and salt. After this mix into the other ingredients until you have a dough consistency. I like to wait a few hours to let the dough rise, but cooking it in a frying pan does not necessarily make this necessary. After rising roll the dough out, throw some olive oil in your NON Stick pan, toss in the dough, wait until golden brown on the bottom, flip, reduce heat, cover, and let bake to taste (usually only a few minutes)."
Sauce: sauté onions, garlic, tomato paste and 1 chopped tomato - add basil, oregano, salt, chili.
Toppings:  Fry in olive oil onions, garlic, small cut up eggplant, peppers (capsicum), cut sun dried tomatoes, mushrooms cut in three parts, 1 chopped tomato, 1 cup spinach chopped and spices to taste: basil, oregano, pizza spices, salt, chili.  (Throw any of your favorite toppings in the mixture i.e. artichokes)
When the crust is brown flip it over.  Cover with sauce.  Add sautéed toppings.  Top with soy parmesan, fresh basil leaves, tomatoes sliced thin.  Cover for 3 minutes, then cook until a bit crispy.  Watch it doesn't burn.  This, of course, could be put in an oven, 400 degrees F.  You can also roll out unfrozen whole wheat bread dough and after rising bake until slightly brown.  The trick is to put the sautéed vegetables on a cooked crust, then you can pile the topping on and it cooks without burning.  The final touch is sprinkling more Italian spices, chopped fresh basil, chopped onions, sun dried tomatoes, all covered with fresh sliced tomatoes.  My mouth is watering just writing this!

Awesome Homemade Pizza Crust to bake (or cook on the stove top in the bush in Africa):
Pre heat oven to 400

Sift into bowl:
2 c unbleached organic flour
1/2 t sea salt
1/2 c whole wheat flour
stir in 1 pkg (1/4 oz) dry yeast
make a well in the middle and add in:
3T olive oil
1 c lukewarm water
Mix until a soft dough forms - knead gently for 5 minutes
Roll out onto lightly greased cookie sheet, allow to rest for 10 min
Bake for 5-7 min
Remove from oven and add prepared sautéed ingredients above
Bake a further 15 minutes until golden

Mouth Watering Portabella Mushroom Sandwiches
Quick, easy, yummy
Slice Portabella mushrooms (or other mushrooms you prefer) and marinate in 1 T soy sauce, 1 t balsamic vinegar, 1/4 t basil, chili, white pepper, and other spices to taste

Sautee in 1 T olive oil,  Also sauté 1-2 sliced onions separately .  Add chopped spinach over cooking onions to wilt it.
Toast the bun (Italian focaccia or other hard buns work the best)
add mushrooms, onions, spinach, chopped green onions, sundried tomatoes, or anything else that sounds good to you. 
Serve with potatoes of your choice and green salad.  Delicious.  It's the steak sandwich without the steak.  Just as tasty and so much healthier.

Goulash:
Brown onions and garlic.  Add 1 cup water, 2oz tomato paste, 1 Tbs soy sauce, chili powder to taste, salt, vegetable bouillon, 1 cup kidney beans, 1/4 cup cut green beans, 1/2 c. chopped celery and leaves and 1 can whole mushrooms cut in half, 1 can whole tomatoes.  The last 3 minutes add 2 cups chopped spinach or greens, 3 tomatoes cut in wedges, 1 chopped green pepper and 1-2 cups cooked spiral pasta.

BBQ'd Vegetable Shish Kebabs:
Marinade vegetables in sauce made of olive oil, spices, chili, 1 Tbs. tomato sauce or ketchup, soy sauce (organic, fermented), grated ginger.  Choose firm vegetables so they will stay on the bamboo skewer while roasting over the fire, such as chunks of eggplant, onion, tomato, peppers, mushrooms.  Cook slowly over coals while basting with the marinade.  Serve with rice and corn on the cob roasted over the fire.  You can BBQ with any of your friends at the beach.  The biggest problem is that they want to eat your veggies with their meat or fish!

Pan roasted Mediterranean Vegetables: 
Start same as above; slowly roasting or pan frying eggplant strips, onions, red bell pepper strips and mushrooms; in garlic, chili and olive oil.   When roasted add fresh or dried Italian spices.  Fresh chopped basil is the best.  Put vegetables between sliced fresh bread and grill. (or serve with rice or noodles)

Vegetarian Chili:
Start same as above; add chopped eggplant, celery, mushrooms, and a large can of kidney beans.  Add chili powder to taste, 5-6 chopped tomatoes and maybe some TVP,  texturized vegetable protein made of organic soya.  In Indonesia add crumbled tempe.  Cook until done and as usual add greens and tomato wedges the last 2 minutes.  When traveling in Africa we just buy beans from the local little cafe as it takes them 3 hours to cook over the fire.

GreekVegan Moussaka:
Mashed potatoes replace cream sauce and ground lentils replace lamb in a casserole that serves a crowd. Real Greek Moussaka takes 3 hours to make, so don't expect anything "greek" to take less time than that. This recipe is good to use up last night's mashed potatoes (just so they aren't watery).

Middle East and North African:

African or Middle Eastern spiced mixed vegetable stew:
Start as above, choosing a variety of fresh vegetables that catch your eye.  Try different combinations.  Add ethnic spices, lentils, and chili to flavor.

Egyptian Platter:
Buy pitas bread, humus & falafel mix at your nearest health food store.  Mix falafels and fry patties slowly until crispy.  Drain and set aside. 
Heat the pita bread in the oven.
Caramelize 2 onions.  Slowly fry thin slices in oil until golden brown.  Drain in paper and set aside.
Cut 4 eggplants in wedges.  Fry one cut up onion and 3 cloves diced garlic in oil.  Add eggplant, salt, and chili to taste until tender.  Add 2 diced tomatoes at end, fry until browned.
Make a platter with fresh tomato slices, lettuce, cucumbers, and diced onions & caramelized onions.  Put humus, falafels, and eggplant in bowls.  Serve with warmed pita bread.

Falafels:
makes 20 balls

Smash & mix in a large bowl

• 1 400gr can chickpeas.
• 1/2 large onion, roughly chopped (about 1 cup)
• 2 tablespoons finely chopped fresh parsley
• 2 tablespoons finely chopped fresh cilantro
• 1 teaspoon salt
• 1/2-1 teaspoon dried hot red pepper
• 4 cloves of garlic crushed
• 1 teaspoon cumin
  Sprinkle 1 teaspoon baking powder over mixture & add 4-6 tablespoons flour and/or a little bulgur until the dough forms a small ball & doesn't stick to your hands.  Chill for minimum one hour.
   You can substitute 1T. ground flax seed mixed with 3 T liquid to thicken like adding an egg instead of the flour. Stir until gelatinous.
   
• Coconut or olive oil for frying - add more flour if they fall apart when cooking.  Brown in shallow oil, turning carefully so they don't break apart.  Drain on paper.  Put in pita bread and add the following:
• Chopped tomato/cucumber/onions/salad (not overseas) for garnish
• Tahini (ground sesame sauce thinned with water), hummus (see below) salad and pita bread

Note: Egyptians omit the cilantro and substitute fava beans for the chickpeas.

Hummus:
Blend together until desired consistency:

• 1 (15 ounce) can garbanzo beans, drained, liquid reserved
• 3 cloves garlic, crushed
• 1 teaspoons ground cumin
• 1/2 teaspoon salt
• 1 teas. Tahini
• 1 tablespoon olive oil
• juice from 1 lemon (or more to taste)

Kebabs:
Prepare falafels as above. Warm a pita bread, add falafels, hummus, thin garlic sauce, chopped tomatoes, onions, lettuce. Or substitute a hard roll for the pitas and make a falafel burger.  Add fried onions.   

Lebanese Garlic Sauce
I lined pita shells with this sauce and loaded them up with chicken, lettuce, tomato and roasted peppers and onions. Just make sure you aren't coming face to face with anyone for the next month or so... WHEW! Garlic!"

Ingredients

• 3 small russet potatoes
• 1 head garlic ( 12-14 cloves. It's a LOT. Be afraid.)
• 1/3 cup fresh lemon juice
• 1/2 tablespoon salt
• 1/2 cup olive oil

Directions

1. Peel the potatoes and boil in water until soft. Mash and let cool.
2. Crush and peel a whole head of garlic. Cut into quarters. Place raw garlic in a heavy duty blender with the salt and lemon juice. Pour a light layer of oil onto garlic. Puree the garlic, salt lemon juice on high and begin pouring a slow steady stream of the rest of the oil through the blender's handle hole until everything has mixed.
3. At this point, you'll have extreme garlickiness (new word), which some people like, but for "texturizing", you'll need the taters.
4. Add the mashed potatoes, about 2-3 tablespoons at a time and mix. Continue adding/blending potato until the sauce is mixed well and the consistency that you want.

   Transfer to a bowl and allow to chill completely in the fridge. After about an hour, the flavors will blend together
   
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Tunisian Cous cous with Seven-Vegetable Stew:

Total:1 hr 5 min

Active:30 min

Yield: 4 to 6 servings

Ingredients

• 3 cloves garlic, smashed
• 2 small turnips, peeled and quartered
• 1 medium yellow onion, quartered lengthwise, root end intact
• 1 large carrot, peeled and cut into 2-inch chunks
• 1/2 fennel bulb, thickly sliced lengthwise, root end intact
• 1/3 cup golden raisins
• 1 tablespoon peeled, chopped, fresh ginger
• 1 tablespoon kosher salt
• 2 teaspoons each ground cumin, paprika, and sugar
• 1 1/2 teaspoons ground turmeric
• 1/8 teaspoon ground cloves
• 1 cinnamon stick, snapped in half
• 2 cups water
• 1 pound butternut squash
• 1 small zucchini, cut into 2-inch rounds
• 1 (15 1/2-ounce) can chickpeas, rinsed and drained
• 4 sprigs fresh flat-leaf parsley, tied together with kitchen string
• 1 cup canned whole peeled tomatoes, with their juices

Couscous:

• 2 cups cold water
• 1 tablespoon unsalted butter
• 1 teaspoon kosher salt
• 1 1/2 cups uncooked couscous
• 1/2 cup sliced almonds, toasted
• Harissa (Tunisian hot sauce)

Directions

For the stew: Put the garlic, turnips, onion, carrot, fennel, raisins, ginger, salt, cumin, paprika, sugar, turmeric, cloves, and cinnamon in a large soup pot with a tight-fitting lid. Add 2 cups water and bring to a boil over high heat; cover, reduce the heat, and simmer until the vegetables are somewhat soft, about 10 minutes. Halve and seed the butternut squash and cut it into wedges. Tie parsley sprigs together with kitchen string. Add squash, zucchini, chickpeas, and parsley sprigs to the pot. Using your fingers and working over the pot, tear the tomatoes into big pieces and add them to the pot with their juices. Simmer the stew, covered, until it is slightly thick and fragrant, and the vegetables are fork tender but not mushy, about 15 minutes. (You can test the vegetables a bit sooner, remove them as soon as they are tender, and return them to the pot when you are ready to serve. All the vegetables should be tender enough to cut with the side of a fork, but still hold their shapes.) Remove cinnamon sticks.

For the couscous: Bring water to a boil with the butter and salt in a small saucepan. Stir in the couscous, pull the saucepan off the heat, cover, and set aside until the water has been absorbed and the couscous is plump, about 5 minutes. Transfer to a bowl and fluff with a fork.

To serve, spread the couscous over a large serving platter and, using a slotted spoon, mound the vegetables in the center. Pour some of the broth over the vegetables and sprinkle with the almonds. Pass the remaining broth and the harissa, if desired, at the table.

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Moroccan Lemon & mint aubergine tagine, with almond couscous

Ingrediants: 
 1 tbsp rapeseed oil

1 large onion chopped

·  3 garlic cloves, chopped

·  1 tbsp harissa or chili paste
·  1 tsp cumin seeds

·  ½ tsp ground cinnamon

·  200ml reduced-salt vegetable stock

·  400g can chopped tomato

·  350g baby aubergine trimmed and slit a couple of times

.   Also add other finely sliced vegetables, traditionally carrots,
   squash, onions, garlic, beans, potatoes, sweet potatoes, etc.
   (often a variety of 7 vegetables)

·  2 strips lemon zest, finely chopped

·  390g can butter bean, drained

·  175g wholemeal couscous

·  40g toasted flaked almond

1.     Heat the oil in a large non-stick pan and fry the onion and garlic for 5 mins. Stir in the harissa, cumin and cinnamon, cook briefly, then tip in the stock and tomatoes.

2.     Add the aubergines and lemon, then cover the pan and cook gently for 15-20 mins until the aubergines are meltingly tender. Add the butter beans and warm through.

3.     Meanwhile, cook the couscous following pack instructions, then stir in the almonds. Serve the aubergine tagine on the couscous. Garnish with mint leaves, if you like.

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Fresh Jordanian lemon and mint drink:

Squeeze the juice from a lemon. Put water and a little honey in a
a blender.  Add lemon juice and several stems of fresh mint.  Blend
until frothy.  Serve in a tall glass over ice.  Garnish with a few leaves of mint.   Refreshing on a hot summer day.

Marinated Bean Salad
Ingredients:

• 2 TBS minced onion
• 3 medium cloves garlic, pressed
• 2 cups fresh green beans cut into 1-inch lengths
• 2 cups or 1 15 oz can (BPA-free) lima beans, drained and rinsed
• 2 cups or 1 15 oz can (BPA-free) kidney beans, drained and rinsed
• 1 large ripe fresh tomato, chopped
• 2 TBS chopped fresh basil (or 2 tsp dried basil)
• 1 TBS chopped fresh oregano (or 1 tsp dried oregano)
• 1 TBS chopped fresh parsley (or 1 tsp dried parsley)
• 3 TBS fresh lemon juice
• 2-3 TBS extra virgin olive oil
• salt and cracked black pepper to taste

Directions:

1. Mince onion and press garlic and let sit for 5 minutes to bring out its health-promoting benefits.
2. Fill the bottom of a steamer with 2 inches of water.
3. While steam is building up in steamer cut green beans.
4. Steam for 5 minutes. A fork should pierce them easily when they are done.
5. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
6. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

Ethiopian Curried Lentils

Prep and Cook Time: prep time: 15 minutes; cooking time: 30 minute

Ingredients:

• 1 cup orange lentils, washed
• 4 cups + 1 TBS vegetable broth
• 1 medium onion, chopped
• 3 medium cloves garlic, chopped
• 2 medium carrots, diced into 1/4-inch pieces
• 2 medium celery stalks,diced into 1/4-inch pieces
• 2 cups finely chopped kale or swiss chard
• 2 tsp curry powder
• 1 15 oz can diced tomatoes (do not drain) or 4 chopped fresh tomatoes.
• 3 TBS chopped fresh cilantro
• salt and black pepper to taste

Directions:

1. Rinse lentils in strainer and sort through, removing debris.
2. Chop onions and garlic and let sit for 5 minutes
3. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently, until translucent.
4. Add garlic, carrots, and celery. Continue to sauté for another couple of minutes. Add curry powder and mix to bring out its flavor.
5. Add rinsed and drained lentils, 4 cups broth and tomatoes. Bring to a boil, reduce heat to medium low, and simmer uncovered until lentils and vegetables are tender, about 5 minutes. Add kale and simmer for another 5 minutes. Add cilantro and season with salt and pepper to taste.

Serves 4   You could always skip the curry powder and just add Braggs liquid aminos, sea salt and a little cayenne to taste – enjoying just the flavor of the lentils

You can substitute boiled garbanzo beans or chickpeas in the above recipe.  A traditional Ethiopian dish, served on a big flat spongy pancake or 'injera', could have fresh chopped onions and tomatoes, chickpeas or lentils (attar), potatoes and carrots (diniche) chopped cooked spinach, cooked beets, cabbage and onions and carrots fried, and sauces of shiro (spicy red sauce from chickpea flour) misiir and goman in the center.  Tasty!  A plate of these great fasting food delights is also sometimes served with a crusty roll, but if you are Ethiopian it is injera breakfast, lunch, and dinner!

Ethiopian Lemon Lentil Salad:

Ingredients:

• 1 cup orange or brown lentils, washed
• 4 cups + 1 TBS vegetable broth
• 1 medium onion, chopped
• 3 medium cloves garlic, chopped
• 2 medium celery stalks,diced into 1/4-inch pieces
• 1/2 cups finely chopped kale or swiss chard
• salt and black pepper to taste
• 1 cup fresh lemon juice
  3 TBS chopped fresh cilantro
  1/2 chopped green onions

Sautee onions, garlic, celery, add broth and cook lentils until done. Add kale the last couple of minutes.  Cool lentils.  Stir in lemon juice, cilantro and green onions.  Great flavor.

Simple Ethiopian Spaghetti Sauce:

Brown an onion and garlic in olive oil (rather than cheap vegetable oil)

Boil water and throw in 6 fresh tomatoes.  Remove the skins and chop them into a fine puree. Add to cooked onions and sauté.  Add chili powder to taste.  Put on top of cooked pasta.  The best thing the 5 year occupation of Ethiopia by the Italians accomplished.  They also make yummy vegetarian pizza.

Red Sea Eggplant and potatoes:

Sauté chopped onions and garlic in oil.  Blend 4-5 tomatoes in a blender.  Add to pan.  Add a pinch of cummin and kuzbara (coriander) salt and chili.  Chop 4-5 potatoes in cubes.  Cook until tender. Put aside.

Sautee 2 large eggplants in oil until soft.  Drain on paper towel and put aside.  Sauté chopped onions and garlic in oil.  Add 3-4 chopped tomatoes, 1 large chopped green pepper.  Cook until soft.  Mash the eggplant and add to the sauce. Heat and serve on a plate with potatoes.  Make an Arabic salad with chopped (in small cubes) tomatoes, cucumbers, green peppers and onions. Drizzle with lemon juice, salt, cayenne.  Serve with fresh olives.

Tunisia double crust pizza:

We even had a magnificent pizza pie, 2 golden crusts filled with all the tasty ingredients.  Two crusts were rolled out and placed one on top of the other. The outer edges were pinched to form a thick edge.  the top crust was cut in 8 pieces and opened up like a sun.  Thick paste and fixing were added and the individual sections were folded back in a decorative design.  Olives were pressed into the now sealed crust and the whole pie was baked until golden. 

Chickpea-Avocado Mash

I can garbanzo beans drained
1 avocado
1 t. olive oil
juice of 1 lemon or lime
salt & pepper

Mash together.
Perfect dip with carrot or celery sticks or as a topping for Moroccan flat bread or lavosh.  Spread on toasted bread (maybe gluten free)
Add sliced tomatoes, lettuce or spinach,
alfalfa sprouts on top.

Moroccan Eggplant with Garbanzo Beans:
 

Ingredients:

• 1 large onion, cut in half and sliced thin
• 5 medium cloves garlic, pressed
• 1 medium red bell pepper, cut in 1-inch squares
• 1 medium eggplant, cut into 1-inch pieces
• pinch of red pepper flakes
• 2 tsp turmeric
• 1/2 tsp garam masala
• 2 cups or 1 15 oz can garbanzo beans (BPA Free)
• 1 15 oz can lentils, drained
• 1/2 cup tomato sauce
• 1-1/4 cups + 1 TBS vegetable broth
• 1/2 cup raisins (optional)
• 1 TBS chopped fresh cilantro
• salt and black pepper to taste

Directions:

1. Slice onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.
2. Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté onion in broth over medium heat for 5 minutes, stirring frequently. Add garlic, red bell pepper, eggplant, garam masala, and turmeric. Stir to mix well for a minute, and add broth and tomato sauce. Stir again to mix, cover, and cook over medium low heat for 15 minutes, stirring occasionally, or until peppers and eggplant are tender.
3. Add garbanzo beans, lentils, red chili flakes, and raisins. Simmer for another 5 minutes. Season with salt and pepper. Top with chopped cilantro.

Serves 4

Eastern African Food:

"Obama Stew": (learned over the fire on safari)
Make a tasty vegetable curry as above, (must have egg plant, green peas, slivered carrots and fresh tomatoes) minus the coconut milk or potatoes.  In addition to curry powder add 1/8 t. cloves, 1/8 t. cinnamon, 4 cardamom, and fresh chopped chili for some zest.  Stir in 1/4 cup chopped cilantro at the end.  Serve over plain rice or with boiled potatoes.
   
Mokimo:
Boil potatoes with 1 cup of fresh green peas (sold hard, shelled in the markets).  The last 5 minutes add 2 cups of cut up Swiss chard.  Mash together.  Add salt and white pepper to taste.  You can also add grains, sweet potatoes, cassava, cooking bananas, corn kernels, whatever and mash it in.  Mokimo is usually quite dry and needs to be served with vegetables in sauce. In Africa this is made with green plantains instead of potatoes, a staple here.

Ndengu:
Boil 2 cups of cleaned, dried green mung beans until soft.  In a pan sautee
garlic &onions, when brown add 3 chopped tomatoes, salt and white pepper.  Mix in with the drained mung beans.  Serve with Mokimo.

Silcha -Steamed Spinach:
Sautee onions and garlic, steam the greens and mix, along salt and white pepper to taste.

Sautéed Mixed vegetables:
In a small restaurant it would be mainly fried cabbage, carrots, and onions but we add a variety of vegetables to spice up the meal.  Add mild curry powder or chili to taste.

Githeri:
Boil red beans until soft.  Retain some liquid and add sautéed onions and garlic, salt and white pepper, chili, and 2 Tablespoons of tomato paste.  Mix and serve with the above 4 items. Serve over steamed rice.

Zanzibar Curry:
Mix regular curry powder, 1/2 t. cumin, 1/2 t. cinnamon, 1/2 t. tumeric, salt, 1/2 t. white pepper, and 1 cup tomato sauce over sautéed onions and garlic.  Add 1/2 cup coconut cream and mixed chopped vegetables. Cook until veggies still crispy  Serve with chapati and rice pilau.

Spicy Rice pilau:
Sautee onions, garlic, add greens, cilantro, finely chopped carrots, beans, etc. in coconut oil  Add sea salt, one finely chopped chili or white pepper, 4 pieces cinnamon bark and 6 whole cardamom. Add cooked cold rice and cubes of 2 cooked potatoes and fry. Sprinkle with cilantro leaves.

Spicy Red Beans in sauce:
Boil beans of your choice until soft.  Drain and reserve water.  In a fry pan fry 1 large cubed onion, 3 diced cloves garlic with 2 diced tomatoes in 2 Tbs oil.  When brown add salt, chili, 1/2 tsp curry, 1 tsp soy sauce, 1 Tbs tomato paste to taste.  Slowly add 1/2 cup of cooking water just until thick gravy.  Add beans and serve.

Fried Cabbage & Onions:
Sliver 1/2 cabbage, 1 carrot, 2 onions.  Fry onions and 3 cloves diced garlic in 1 Tbs coconut oil, add cabbage and carrots and cook slowly until brown and tasty.  Add salt, 1/4 teas mild curry powder (if desired - although the flavor is nice without it.) and 1 t. soy sauce.  Serve with above dishes.

Zanzibar Spice Chai:
To 1 quart water add 1 teas ginger powder, 1 teas cinnamon, 1/4 teas nutmeg, 5 whole cloves, 4 whole cardamom, 1 teas grated zest of orange or orange rind.  Boil for 5 min and strain.  Add 1 can coconut cream and serve with lite cookies for a treat. Serves 4.

Ugandan Vegetables in Groundnut (Peanut) Sauce:
Make the vegetable curry listed above.  At the end add 1-4 Tablespoons of peanut butter without sugar to taste, to make a creamy sauce.  They also add half & half ground nut (peanut) butter and tahini/sesame (sim sim) to greens.  Serve with boiled or baked sweet or Irish potatoes

South African Brie or B.B.Q.:
Potjieke:  Brown onions and garlic in oil in the bottom of a heavy cast iron pot with a tight lid.  Add carrots, squash, potatoes plus a can of tomatoes, tomato paste & kidney beans.  Add spices to taste.  Cook slowly over a fire while enjoying the conversation.  The last 5 minutes add cut up greens and tomato wedges.

Shish Kebabs: 
We learned quickly that a S. African brie consists of mainly meat.  We bought a package of bamboo skewers and layered on small onions, garlic, green pepper chunks, mushrooms and tomatoes.  Marinate with oil and sauce if possible.  Cook slowly, carefully so they don't drop into the coals.  Great with a potato wrapped in foil in the fire or corn cooked in the husks over coals.  

Caribbean:

Jamaican Vegetarian Rasta Food:

Jerk Tofu:
Fry tofu in oil until crispy and brown.  Add fried onions, garlic and sprinkle with jerk spice mix. (A special Jamaican mix of spices used to rub on meat before smoking over the fire).

Rasta Chunks:
Fry TVP organic soy chunks in a tiny bit of oil with onions, garlic, cubed carrots, small cut green beans.  Add coconut cream and cook down until thickened.  Add salt, pepper, cayenne, a dash of jerk spice.

Ackee:
Boil ripe ackee for 10 minutes until softened.  Always make sure the ackee doesn't get too soft as it falls apart.  Fry onions and thin sliced fresh red and green peppers - add ackee and spices and sauté for only 2 minutes.  (Ackee is gathered when it drops from the tree and splits open.  Tastes a bit like chunks of vegan scrambled eggs.)

Mixed Curry:
Make a mixed vegetable curry (see above) but using a light curry seasoning mix. (standard curry such as Magi)  Add red beans for a change.

Boil yellow yams, purple sweet potatoes and green bananas. Add a spoonful of each of the above.  Add a fresh salad made of shredded carrots & beets, and topped with sliced onions & tomatoes.  Add Bob Marley's reggae music, dress in yellow, green and red, and enjoy.  Ya Mon!

C*ban Yellow Squash in Coconut Cream:
Fry onions and garlic in coconut oil. Add spices and small cubes of yellow squash.  Brown squash then add a can of coconut cream and cook until the squash is soft adding a cup of cut up greens the last 2 minutes. 

Cook red or black beans with onions, a spoon of tomato paste and spices to taste.  A pressure cooker only takes 30 min or almost 2 hours by regular boiling.  Mix with rice at the end.

C*ban Vegan Bean Soup: 
Brown onions and garlic in the bottom of a pressure cooker.  Add 2 tbs tomato paste, salt, soy sauce, chili and red or black beans in water (less for a thicker soup).  Cook until almost soft then add cubed potatoes, yams, carrots, cut green beans and greens.

Central, South and North America:
 

Mexican Taco Salad:
On a plate place in order:
Mashed hot refried beans with fried onions and chopped fresh garlic and a little chili powder, (lettuce if available, never overseas,) sprouts, chopped peeled cucumber, mashed avocado guacamole (cubed red onions, chopped tomatoes, fresh lime juice, fresh cilantro) top with peeled, cubed fresh red tomatoes and chopped cilantro and green onions. Ring the plate with organic corn chips.

Empanadas:
Cook rice until sticky.  Form into balls.  Fill with spiced fried onions, garlic and vegetables. Flatten and fry in a little oil until brown.  Serve with salad and beans.

Another variety from Peru: Cook mashed potatoes until just right (not too stiff - not too runny.  Form into a ball or patty.  Open up the side and insert sautéed onions and an olive. Close up.  Gently fry in coconut oil until brown all over.  Serve with coleslaw and a slice of tomato.

Coconut beans and rice:
Cook red beans, with light salt and pepper, for several hours and set aside.  Grate coconut or cook rice in coconut milk.  Add beans and mix.  Beans and rice are the staple diet for Central and South America.  Rice and beans are served separately at dinner, then mixed and served with eggs or homemade cheese for breakfast.  One easy meal for Mom to prepare.

Pupusas - El Salvador:
Pupusas are a traditional dish from El Salvador. Pupusas are corn tortillas with a filling - usually cheese (pupusas de queso) and  beans.  Pupuasas are cooked on a griddle, and served with a pickled cabbage slaw called curtido and thin tomato sauce (salsa roja). 

Prep Time: 30 minutes

Cook Time: 15 minutes

Total Time: 45 minutes

Yield: About 6 pupusas.

Ingredients:

•         3 cups masa harina (corn flour for making tortillas)

•         1 1/2 cups warm water

•         1/2 teaspoon salt (optional)

•         1/2 cup refried beans (optional)

•        chopped grilled onions

         any type of DRY sautéed vegetables to add

Preparation:

•         In a large bowl, mix the masa harina with the water and salt, stirring well. Add more water if necessary to obtain a soft dough that does not crack around the edges when flattened.

•         Let the dough rest, covered with plastic wrap, for about 15 minutes.

•         If using the refried beans, place them in a blender or cuisinart and process until smooth and a thick paste.

Guacamole:
Smash avocados in a bowl
Add raw chopped onions, salt, chile, chopped fresh cilantro
Squeeze a full lime in the bowl - mix
Add chopped fresh tomatoes and mix

Cheater's Guacamole:
2 avocados
1/2 cup salsa

Lentils Menestras  - Ecuador:
Boil one pound of lentils until almost soft.
In a separate pan brown brown one large onion and garlic. 
Add a few greens, 1 chopped tomato,
salt, pepper and chili to taste.
Drain the lentils with a tiny bit of liquid remaining, add
to the pan of onions and cook for a couple of minutes.

Serve with mashed potatoes, vegetables and salad.
Great leftovers and lots of protein.  A life saver for vegans in the local market stalls.

Papas Relonandos: Peru
Take left over dry mashed potatoes - form into an oblong ball.  Open one side.  Fill with caramelized onions and a green olive or two. Close up.  Sautee in oil until brown.

Arepas: Venezuela
Corn or maiz flour, water and salt.  Mix in a ball, flatten out to about 3/4 inch thick with oil on your hands, about 4 inches wide.  Fry until lightly browned in oil in a frying pan.  Let cool.  Cut in half.  Fill with whatever you want.  We would recommend beans, salad, sautéed eggplant, etc.  Locals fill it with chicken salad, meat or plastic ham or cheese.  Served with green plantain cut in 1 inch sections and deep fried.

Tofu Huevos Rancheros with Collard Greens: Mexico
Ingredients:

• 2 chunks of Tofu - browned
• 1/4 lb, about 2 cups collard greens, thinly sliced and packed
• 1/4 cup canned black beans
• 1/4 cup store-bought salsa
• 1 TBS pumpkin seeds, chopped or ground
• Mediterranean Dressing:
• 1 TBS extra virgin olive oil
• 1 TBS lemon juice
• 1 small clove garlic, chopped or pressed
• Sea salt and pepper taste

Directions:

1. Sautee tofu
2. Chop or press garlic and let sit for 5 minutes.
3. Fill the bottom of a steamer pot with 2 inches water and heat, covered.
4. Remove tough bottom part of stem from collard greens. Roll several collard leaves together into a log shape, and slice leaves very thinly, then cut crosswise 4-6 times into 1/4" inch pieces (this step is very important for flavor). Tightly pack leaves to measure 2 cups. (You can also shred the collard greens in the food processor with the thick slicer blade).
5. Let vegetables sit 5 minutes before steaming.
6. Add collards to steamer basket, cover with tight-fitting lid and steam for 5 minutes. (If you prefer a more mellow flavor of garlic you can add it to the steaming collard greens during the last minute of cooking and delete from the dressing ingredients.)
7. While collards are steaming, brown tofu and heat the beans.
8. Place prepared collard greens on a plate, and toss with Mediterranean Dressing.
9. Top with tofu, black beans, salsa and pumpkin seeds.

Serves 1

Oven Baked Meals:

Be Creative.  Sometimes, when it is cool outdoors, I long for a meal slowly baked in an oven.  Make up a lightly oiled baking dish of golden yams, orange winter squash, purple sweet potatoes, potatoes, onions cut in half, whole large garlic cloves, etc.  Sprinkle with sea salt, white pepper, chili or any spices you want. Serve with steamed corn on the cob and salad. Spread a dab of the new, great tasting organic soy butters (Earth Balance is the best) available in your health food store.  You will find that if you buy organic vegetables they don't need to be hidden by butter.  They taste great just lightly cooked.

Lasagna:
Follow directions on the noodle package.  Substitute spiced crumbled tofu and spinach for cottage cheese. Use a heavy flavorful sauce and lots of onions, garlic and sautéed vegetables such as eggplant, zucchini, mushrooms, sun dried tomatoes in the layers.  Bake slowly, then brown the top noodles that have been covered with sauce and sprinkled with soy parmesan cheese substitute - one of the only soy cheeses that tastes real, under the broiler.  Let sit for 5 minutes before cutting.  My mouth is watering just writing this.

Baked Eggplant:
Rather than pasta, slowly bake/grill eggplants cut in half lengthwise.  Top with flavorful, heavy sauce and vegetables and enjoy.  Add sun dried tomatoes to the sauce for a richer flavor. Top with soy parmigiana.  Serve with salad.

Baked vegetables:
Spread olive or coconut oil in the bottom of a baking dish.  Wash and cut carrots, onions, squash, potatoes, yams.  Rub each piece with a tiny bit of oil and sprinkle with sea salt and a dash of cayenne.  Bake until golden brown.  Serve with corn, salad and pan fried eggplant with tomato sauce.

Vegetable pies or Greek Spanikopita (Spinach pie) :
Make up a vegan dough following a recipe.  Make the filling: either thick, tasty vegetable stew or spinach, crumbled tofu, onions.  Make pockets, crimp. and bake; or fill a pie tin with the mixture and roll out a crust for on top and/or bottom.  Bake until golden.

Gami’s Wheat Graham Bread, Best in the World 
'Gami Bread' is a legend. The richest, moistest dark bread recipe you will ever find.  Easy to make:

2 pkgs rapid yeast
l-l/2 c. warm water
2 c. scalded soy milk or any vegan milk substitute.
(cool until still warm but not too hot to kill the yeast)
1/3 C. shortening, such as soy butter
l/2 c. raw brown sugar
l/4 c. natural molasses
2 T. sea salt
3 c. graham or whole wheat flour
1 cup cracked wheat hearts
4-l/2 c. unbleached flour
You may substitute (deleting equal amount of flour) another ¼ to ½ cup of seeds
Soften yeast in warm water. Heat soy milk. Combine soy milk, shortening, sugar and salt. Cool.
Add softened yeast, graham flour and beat well. add unbleached flour. Knead until well mixed.
Let rise until double then shape into loaves and bake after dough rises in pans.
Makes 3 or 4 loaves. Bake 375 degrees 40 to 50 min until brown.

Desserts:

Tapioca cooked in coconut cream, topped with fresh mango:
Cook tapioca in water until thick.  If you wish add a tiny bit of honey to taste.  Pour fresh or canned coconut cream over and stir.  Serve warm.  Top with fresh cut mango or other fruit of the season.

Berry pie:
Find a crispy vegan pie crust recipe or oatmeal crumble topping.  Roll the crust out between wax paper and line a pie plate.  Fill with apples, berries, strawberries and rhubarb, or any fruit.  Sweeten with a little honey if necessary.  Bake until the smell makes you take it out and have a piece piping hot.
Serve with hot custard made with coconut cream, thickened with agar agar, cornstarch or tapioca flour.

Gami's Best Vegan Pie Crust:
1/12 cups unbleached flour
pinch salt
1/3 cup coconut oil
2-4 Tablespoons coconut milk

Chill dough
roll out on floured board or
between waxed paper 
MAKES 2 CRUSTS
LOVE,
GAMI

Vegan Fruit or Apple Crisp:
Lightly grease a baking dish.  Peel and slice 6 apples into the dish.  Pour and mix through juice from 1 small lime or lemon and the juice and seeds from 2 passion fruit.  You could combine any fruit such as mango, apples and blackberries, strawberries and rhubarb, be creative.  Don't add sugar (except a little honey with the rhubarb).

In side dish mix 1 cup granola, 1 tbs Earth Balance organic soy margarine, 1 tbs whole wheat flour and 1/2 t. honey if you want it sweeter.  Smooth over the top of the fruit and bake for 30 min.  Simple and delicious.  Serve hot with coconut cream drizzled and fresh raspberries as a garnish.

Coconut cream sauce to pour over desserts:
Mix 2 tsp organic corn starch with 1/4 cup water and 1/2 teaspoon honey in a jar and shake.   Bring one can of organic coconut cream to a boil (minus 1/4 cup to add to Celestial Seasons Bengal Spice tea with dessert).
Slowly stir in the water and cornstarch and stir constantly until boiling.  Adjust amount of cornstarch to vary the thickness of the topping.  Cover and serve warm poured over pies, etc.

Vegan Chocolate Mousse:.
To a package of organic vegan mousse from the health food store add one package Silken tofu, cocoa powder and honey to taste into a blender with a little bit of water.  Whip and serve chilled with shaved
dark chocolate.

Baking is easy now with all the vegan egg/sugar replacements available at the health food stores.  Excellent recipes are available on the internet for vegan baking.  Best to start with one of those as converting recipes doesn't always work until you get the hang of it.  Boxes of egg replacements last a long time or substitute 1 T. ground flax seed plus 3T water for 1 egg in a recipe.  Never use white sugar - it is a poison to your body.  Cut sugar amount in half.  Substitute 1/2 the amount with honey or use agave or 1/4-1/2 t of stevia to replace half of the required sugar.  Substitute coconut oil or Earth Balance Organic soya margarine.  There are non-dairy chocolate chips available.

Elda's Moist, Eggless Vegan Chocolate Lover's Cake with Chocolate Sauce:
In a bowl mix 1 cup of coconut or olive oil
50ml or 1/5 cup white vinegar
2 t.vanilla
2 cups hot water

Sift together in another bowl:
3/4 cup cocoa powder
3 cups unbleached flour
1 cup sugar (substitute raw sugar, honey 1/4 cup, stevia or agave)
2.5 teaspoon baking powder
1 t. soda
1/2 t. salt

Mix together with a fork until wet.  Bake in oiled 9x13 pan for 20 min at 350 degrees F.  A shallow cake but moist and delicious.  Drizzle each piece of cake with chocolate topping below or coconut cream topping above.

Chocolate topping:
1 cup sugar (substitute raw sugar, honey 1/4 cup, stevia or agave)
1 cup warm water
60 ml or 1/5 cup margarine
1/5 cup cocoa powder

Shake 50 ml or 1/4 c cold tap water in a bottle with 50ml or 1/4 cup cornstarch.  Add to mixture, stir until simmering.  Drizzle over each piece of cake before serving.
250 ml equals 1 cup

The World's Best Chocolate Chunk Cookies:
(For when you have to have a rare fix!)

Preheat oven to 350 - lightly grease 2 cookie sheets - bake 8-10 min

Combine in order until creamy:

1/2 cup Nature's Balance Organic Soya Margarine
1/4 cup raw sugar or honey or stevia substitute (see above)
replacement for 1 large egg (see above)
1/2 t vanilla to taste

Sift on top of mixture:
3/4 c. organic unbleached or whole wheat flour (a little less if adding a lot of goodies)
1/2 t sea salt
1/2 t baking powder
1/2 t baking soda
1/2 c rolled old fashioned oats
(if desired)
1/4 c dark raisins
1/4 c unsweetened coconut flakes
1/4 c pecans or walnuts
1/4 dried dark cherries
1 c dark chocolate chips or chunks
Be creative - Make a double batch and add different ingredients
Just make sure that your creamy mixture is wet enough for the dry goodies you add. Let the warm cookies sit on the cookie sheet until hard, then on a wire rack.  That is if any are left! 

Flaxseeds in place of eggs in baked goods or falafels, etc.
To replace one egg:
1 tablespoon ground flaxseeds
3 tablespoons water (or other liquid)
Stir together until thick and gelatinous.
Keep the ground flaxseed in the freezer
to keep it fresh.

Surprise No Bake Watermelon Cake:

Ingredients:
•Whipped cream, whipped topping or best Coconut Whipped cream (Paleo Version)
•1 Large Watermelon cut in a circle like a cake
•Blueberries
•Raspberries
•Almonds

Directions:
1.Cut your watermelon in the shape of a double layer cake.
2.Pat the watermelon down with paper towel to dry it.
3.Frost it with whipped cream or coconut whipped cream
4.Add Almonds to the side
5.Decorate the top with fresh fruit of your choice. I like raspberries and blueberries.
6. Enjoy immediately!!


 

Spices: Get Wild! - Try new flavors - There is no such thing as boring or 'same old' food!  Go exotic!

The ancient Romans bartered slaves for them.  They enthralled Alexander the Great.  Cleopatra seduced Caesar with them.  The Arabs risked their lives trading them.  Columbus discovered America while searching for them.  The Dutch and English empires fought for India for them.  And eventually the British conquered and ruled India for almost 200 years, making a booming business of them.

They were not gold, pearls, diamonds, slaves or even land; they were spices that made India the richest nation in the ancient world.  Legend has it that the Queen of Sheba visited King Solomon in Jerusalem 1000BC and gave him gifts of gold, gems and spices.  The Romans claimed that the streets of Rome were strewn with saffron, celebrating Nero's entrance to the city.  Spices have been forefront in some of the greatest adventures in history.

Just strolling through the markets here it is soon apparent that spices are still important in India.  (In Thailand fresh herbs define every dish also).  Mountains of fresh or dried spices line the stalls everywhere.  Ginger, garlic, pepper, red chili, caraway, fennel, fenugreek, turmeric, mace, cinnamon, clove, nutmeg and even vanilla create a riot to our senses.  Every Indian kitchen wouldn't be caught without a fresh supply of these 'gems', and the flavors of globally sought after Indian cuisine vary according to the region in India where they are grown.  Ayurvedic medicine encourages chili for good blood flow.  If you know someone having a stroke or heart attack have fresh cayenne pepper on hand and immediately mix 1 Tablespoon in warm water and have the person drink it.  That simple thing alone has saved hundreds of people in documented cases.  This simple spice also stops bleeding.  Ginger prevents dyspepsia (indigestion), garlic reduces cholesterol and hypertension & pepper serves as an antihistamine.  Turmeric, the bright yellow powder, is considered the most important spice in India, serving from a coloring (watch your teeth), an antiseptic and reducer of joint pain inside & out, to even a cosmetic.  The day before a traditional Indian wedding the bride and groom cover themselves in the yellow paste to purify their bodies.

Today India is still the leader in the global spice market.  Approximately 2.75 million tons, valued at $4.2 billion U. S. is produced a year.  Used in every Indian kitchen, every day, I know as I have cooked in scores of them, only nutmeg, cardamom and the ultimate, saffron are used for special occasions and in moderation.  Saffron, produced only in Kashmir, prized for it's delicate flavor, it requires  the stigmata of 1500 crocus sativa flowers to make one gram, hence it's exorbitant price ($1000 a lb. Luckily only a few strands flavor a dish of saffron rice). 

It used to be that every Indian housewife would grow or purchase the spices, dry them, and mix up their favorite combinations.  Equally important in a mixture are chili, black mustard seeds (rai), cumin (jeera), turmeric (haldi), fenugreek (methi), ginger (adrak), and garlic (lahsan).   Now it is easier to simply buy a premixed masala garam (hot mixture of 5 or more) in the market or supermarket worldwide.  Masala Chai is green tea with a mixture of cloves, cinnamon, nutmeg, ginger, cardamom, and pepper.  Try coconut milk and skip the sugar for a sumptuous healthy finish to the vegetable curry you just created.  Never use the word boring or 'same old' to describe your cooking again! 

Bon apetit ............!!