by Kathy

Cool summer recipes....



       Kathy’s SALMON SALAD

If you like tuna salad, you’ll probably love my SALMON salad. 


1 can 7.5 oz. salmon

2 boiled eggs

Mayo (about 2-3 tablespoons—I rarely measure!)

Mustard to taste

Chop 1/3 of a heart of celery or 4-5 stalks

2 chopped tablespoons of fresh parsley

½ cup thawed raw sweet peas

Dash of Celtic salt

Dash of onion powder


WalMart carries a great wild, skinless and boneless canned salmon (Double O brand). 

 Mash or cut up 1-2 boiled eggs, add drained 7.5 oz can of salmon, mayo (I recommend Vegennaise made from grapeseed oil) and organic mustard till you have a smooth, moist base.  Add about 1/3 of chopped heart of celery or about 4-5 stalks, 2 tablespoons of chopped fresh parsley, and a half cup of thawed, raw sweet peas.  If you like your salad a little sweeter you can add about three drops of stevia. Mix well.  Here you have a great entrée with salad included—complete!  Good and good for you.  Salmon is one of the best sources of Omega 3 oil.



Are you addicted to ice cream in the summer?  Want a healthy alternative?   I’ve used this smoothie as a meal substitute and as an ice cream substitute—it’s great for both. 

 --Base:  8-10 oz of kefir, or you can use about a half a cup of plain yogurt or tofu (all three are fermented foods and good for your intestinal health) blended with water to make 8-10 oz of thick liquid.

--Add 1/3 of a frozen banana (cut into smaller pieces first)

--Add 1 tablespoon of frozen pineapple juice concentrate (or grape juice concentrate or raspberry juice concentrate, whatever you have on hand—I’m partial to pineapple, myself!)

--1 -2 ice cubes

--Stevia (sweetener) to taste

--Blend well



 I’ve learned that it’s best for your system not to eat heavy proteins after 4:00 p.m. since your body wants to go into an alkaline mode.  But you’re hungry!  Here’s how to do a quick and filling supper from lots of colorful veggies!


Slice into about a tablespoon of oil in your skillet (which is on the lowest setting you can get):

About 1/3 of an onion

1 piece of garlic

3 drops of stevia

Almost any green, red, or yellow vegetables—

About ¼-1/2 cup of other desired chopped veggies:  red or yellow bell peppers,  carrot, mirleton, broccoli, chard, cabbage (red or green) kale—lovely dark kale!  Yellow squash, zucchini, frozen sweet peas.  (Use whichever ones of these you like—not necessarily all of them!  Have several colors, orange, yellow, dark green, light green, etc.)

 Add a little more oil, (grapeseed is great)  if needed, so that all the vegetables are lightly coated.  Sprinkle with salt, red pepper, and TURMERIC which is a great support for you liver (which detoxified the body).  Turn up the heat to cook a little more, but keep the veggies basically crisp.

For a more filling supper, pull the veggies to one side of the skillet, melt a small pat of butter on the cleared side and add about a half cup or more  of brown rice.  “Fry” the rice.  Rake out the two ingredients onto your plate.  You can mix them.  Yummie!  Without the rice, the veggies are great with fish or meat for lunch!


                SUPPER SANDWICH

 Keeping to our principle of not eating heavy proteins after 4:00 p.m., veggie sandwiches work well.  Use

Whole grain breads, especially those using spelt flour

Vegenaise made with grapeseed oil, (great substitute for mayo)

Hummus (spread like peanut butter—thickly),

Avocado slices, 

Tomato (yummm),

Slices of cucumber,


Romaine lettuce, etc. 

Again, you don’t have to use all of these.  Pick out the ingredients you have on hand or those that you fancy.

Sprinkle with salt, add a couple dashes of Tabasco sauce if you like.  Good and good for you!  You might think that this sandwich is not substantial enough, but the avocado, which can be classified as a fat or protein, is quite filling and sustaining.

 For an alternative sandwich, try using a whole grain wrap


 Bet you never thought about this:  buy a pizza with a whole grain or cornmeal crust, or use any cheese pizza if that’s all you can find—but before you bake it, slice some extra veggies on top:  onion slices, yellow squash, zucchini, bell pepper, etc. Organic diced tomatoes (canned and kept on hand for this!) make great juicy additions. 

It’s not the healthiest food in the world, but the veggie version is much better than any other, expecially in the evening.  The bread and veggies are much better for you than regular meat pizzas.  Besides, how else will you satisfy that teenager who will have his pizza!



 Hummus with Dr. Kracker (made from spelt)  (This is my  weapon of choice when I have an occasional glass of wine!)

Baba ganoush (like hummus, made with eggplant—find it at  Whole Food Story) with spelt crackers.

Veggie sticks with your favorite salad dressing—avoid canola oil,  a good brand is Seeds of Change which uses  sunflower or other oils.

Kefir sweetened with stevia is good ANYTIME—even late at night if you get the munchies.



 Make the food fun.  Try peeling ripe bananas, cut in half, stick in  popsicle stick, freeze—FRUIT POPSICLE!  Or make a kefir smoothie, pour into popsicle trays and make popsicles.

 Let your child make a MAN IN THE MOON sandwich:

Use a whole grain wrap.  Spread hummus or guacamole, with black olive slices, cucumber, pieces of tomato  for eyes, nose, mouth, etc.  Make sunflower seeds serve as freckles.  Lettuce or sprouts for hair!  Roll him up and eat him!

If you can’t avoid the peanut butter sandwich, try substituting whole grain bread, SUNFLOWER butter (tastes so good and much like peanut butter, but more digestible), and organic fruit jams.

 PROTEINS should not be eaten alone as snacks.   A chicken leg, for example is not a good snack, but can be eaten with a little salad or other greens.

 Apples are great afternoon snacks. 




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