Lamb Curry
Traditional South Indian lamb curry combines a number of aromatic spices to create layers of flavor without overwhelming the lamb. This recipe is a simpler version of the dish, using garam masala - a blend of several Indian spices - to simulate the flavors. Marinating your lamb is the secret to this dish, so let it sit for at least 30 minutes. Serve with steamed jasmine rice or naan.

Ingredients:

• 1½ pounds boneless lamb trimmed of fat and cut into 1” cubes
• Kosher salt
• Freshly ground black pepper
• 1 - 1” pieces of fresh ginger, peeled and grated
• 4 garlic cloves, minced
• ⅓ cup plain yogurt
• 1 T. butter
• 1 small onion, diced
• 2 ½ teaspoons garam masala
• ½ teaspoon turmeric
• 1 (14.5 oz) can diced tomatoes with juice
• Fresh cilantro leaves, for garnish

Directions:

1. Season the lamb with salt and pepper. 
2. In a large bowl, combine the lamb, ginger, garlic, and yogurt.
3. Let marinate for at least 30 minutes or up to 8 hours in the refrigerator.
4. Add the lamb and all of its liquid, along with the butter, onion, garam masala, turmeric, and tomatoes with juice to the Instant Pot.
5. Season with salt and pepper, and stir.

To quote my husband when I asked him if he could identify any of the spices, he replied, “It was really long on goodness!”

NOTE: We opted to bypass that rice or naan to reduce the carbs and ate it like a stew with a Thai carrot salad on the side (recipe below).

Bombay Carrot Slaw with Cashews
Bombay Carrot Salad with cashews and raisins, tossed in a fragrant Indian Curry dressing. Healthy and vegan, this recipe is so EASY to make and can be made-ahead.

Directions and Ingredients:
Mix the following ingredients into a bowl; chill until ready to use.

• 3 carrots, shredded
• 1 tablespoon lime or orange zest
• 1 garlic clove, finely minced
• 1 teaspoon fresh ginger, finely minced
• ⅓  cup raisins or currants (I cut this in half to reduce the sugar)
• ½ cup toasted cashews (Use pine nuts, walnuts, or another low lectin nut)
• 3 scallions
• ½ cup cilantro or Italian parsley, chopped
• 1/4 cup olive oil
• 3 tablespoon fresh lime juice
• 2 tablespoons honey or agave or alternative sweetener (I used stevia)
• ½ teaspoon salt
• pepper to taste
• ½ teaspoon ground turmeric ( or use 1–2 teaspoons fresh grated)
• 1 teaspoon curry powder
• ¼ teaspoon cayenne, optional

​First, what is it? Wikipedia says, "Kimchi, a staple in Korean cuisine, is a traditional side dish of salted and fermented vegetables, such as napa cabbage and Korean radish, made with a widely varying selection of seasonings including gochugaru, spring onions, garlic, ginger, and jeotgal, etc. It is also used in a variety of soups."
It can be seriously spicy or mild depending on what you choose to purchase. I'm a wimp so I opted for the most mild I could find. I tried it as it is and I knew instantly that wasn't going to work for me! Yuk! I kept telling myself 'it's good for, it's good for you' ... yeah well, I didn't care. But, fermented foods, like kimchi, are great for the gut! I started looking for recipes I felt I could enjoy. I started with Kimchi Fried Rice and I'll have to admit, it was yummy!

Kimchi Fried Rice
​Ingredients

• 3 tablespoons unsalted butter
• ​½ small onion, medium diced
• 1 cup roughly chopped kimchi (6 ounces)
• 2 tablespoons kimchi juice, or to taste
• ½ cup small-dice Spam, ham or leftover cooked meat (I used leftover pork)
• 2 cups cooked, cooled rice (preferably short-grain)
• 2 teaspoons soy sauce, or to taste
• 1 teaspoon sesame oil, or to taste
• 2 teaspoons vegetable oil
• 2 eggs
•  Salt to taste
• Crumbled or slivered nori (roasted seaweed) for garnish
• Sesame seeds for garnish

Directions

1. In a nonstick sauté pan or well-seasoned cast-iron skillet, melt butter over medium-low heat, and add onions. Cook, stirring, until the onions start to sizzle, about 2 minutes. Add kimchi and kimchi juice, and stir until it comes to a boil, about 3 minutes. Add Spam, and cook until sauce is nearly dried out, about 5 minutes.
2. Break up the rice in the pan with a spatula, and stir it to incorporate. Turn heat to medium. Cook, stirring, until the rice has absorbed the sauce and is very hot, about 5 minutes. Stir in soy sauce and sesame oil. Taste, and adjust with more soy sauce, sesame oil or kimchi juice. Turn heat down slightly, but let the rice continue to cook, untouched, to lightly brown while you cook the eggs.
3. Place a small nonstick sauté pan over medium heat, and add the vegetable oil. When it is hot, add eggs, season with salt and fry to your desired doneness. Serve rice topped with fried eggs, nori and a sprinkle of sesame seeds.

So, what's the big deal about eating anti-inflammatory foods? Well, apparently chronic inflammation has been linked to cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's. Yuk! 

But, I love hamburgers on a bun with a few potato chips! Am I doomed to never enjoy a burger again? I think not. However, I do believe moderation is key.

So, will a burger kill me? Maybe eventually, but I believe it you surround yourself with plenty of anti-inflammatory foods (see list below), a burger now and then won't hurt.

Well, while I switched to an anti-inflammatory diet and not much happened. That's when I learned about lectins which voids the following list in many cases. So, the bottom line is if you feel well, don't have much belly, and no digestive issues ... go for it! But, if you're still struggling you might want to look at lectins.

What do you think?

Here's a list of anti-inflammatory foods to eat in abundance!

• Leafy greens ... you know like arugula, spinach, kale
• Berries - all kinds!
• Cherries
• Grapes
• Apples
• Pears
• Tomatoes (I pop a couple cherry tomatoes throughout the day)
• Peppers
• Zucchini
• Beets
• Onions
• Shallots
• Spring Onions
• Beans - all kinds (if you buy dried and cook your own, even better)
• Lentils
• Chickpeas
• Quinoa
• Rice - experiment with wild rice, brown rice, etc.
• Oats
• Nuts and Seeds - all kinds!
• Avocados
• Coconut - no sugar, please)
• Olives - woohoo ... black, green, Greek ... experiment!
• Dark Chocolate - an acquired taste for some but I love 97% cacao
• Fish - look for those high in Omega-3 like salmon, swordfish, Mackeral, etc.
• Seafood
• Poultry
• Pork
• Herbs and spices - turmeric, cinnamon, nutmeg, cayenne

Sounds pretty easy, right? OK, so here is your no-no list ... if you must, seriously limit ...

• Processed meat
• Red meat
• Sugar
• Trans Fats
• Bread
• Pasta
• Vegetable Oil
• Processed Snacks and Desserts
• Carbs
• Alcohol

If you're not a fan of curry, turmeric, apples and onion ... might want to pass on this one. Personally, I love, love, love those flavors so this is one of my go to recipes for a quick dinner. While I am fine with it just the way it is, my DOH, Tom, would prefer some kind of meat ... so shrimp, beef, or chicken would work well in it or next to it.

• 1 cup of Basmati rice, cooked (you can substitute white rice)
• 1 - 2 T. coconut oil (or use Ghee for ½)

Melt the coconut oil in a large pan. Add any or all of the following, to taste:

• Chopped onion
• Chopped apples
• Currants
• Curry powder
• Turmeric powder
• Coconut flakes
• Salt and pepper
  
  Basically, just cook and stir until it has the taste you want. Many variables, of course … use your imagination! 
  
  The onions and apples complement each other and the spices. If you aren’t familiar with Indian food, go easy on the turmeric and curry … they have a bit of the bite which is why I add apples and currants.

Experiment!!

One of my favorite breakfasts, especially during the autumn and winter months, is fruit soup. It is warming, soothing, and keeps the morning constitution in check.

Feel inspired and add a cinnamon stick, star anise, a pinch of ground cloves ... make it your own!

Here is a current favorite:

​Ingredients:

• ¾ cup sugar
• ¼ cup sea salt, I use Light Gray Celtic Coarse Sea Salt 
• 1 - 2 T. melted cold-pressed coconut oil
• 3 - 4 drops of therapeutic essential oil (my favorite is lemon), optional

Directions:

1. Mix sugar, salt, and coconut oil in a small mixing bowl
2. Blend well.
3. Add your essential oil, if using.
4. Store in a glass container

You can use any oil or a combination of pure and healthy oils like:

• Coconut oil
• Avocado oil
• Grapeseed oil
• Olive oil
• Sweet almond oil
• Argan oil

NOTE: select a finer salt is you like a less coarse scrub

To use, wet your hands, scoop up a bit and massage it into your hands, legs, and/or arms. Do not use on your face.

These have, without a doubt, become my husband's favorite little treat! We could easily eat them all, but manage - most of the time - to have a wee bit at a time.

This recipe is from one of my goto sources for great, simply, healthy (most of the time) recipes on the web ... The Minimalist Baker! When I post one of her recipes, usually with my tweaks to suit our likes/dislikes, I will post the original post from her site. Please stop by and check out her recipes, subscribe to her newsletter, and support her wonderful efforts! Thank you.

Honey Mama's Chocolate Bars

• 1/2 cup cacao (or cocoa) powder, sifted
• 2 T. almond butter
• 1 T. melted coconut oil
• 3 T. raw and/or local honey
• 1 healthy pinch of a great salt - like Celtic gray salt

Optional additions:

• 1 T. cacao nibs
• whole or chopped almonds
• shredded coconut

Instructions:

1. Add sifted cacao (or cocoa) powder into a small bowl.
2. Add the almond butter, melted coconut oil, raw honey, and salt.
3. Gently stir with a spoon to combine into a thick paste. If you are doubling the recipe (and we ALWAYS do!) you can use a small food processor.
4. While mixing, you are going for a fudge-like dough with some thickness to it.
5. Put parchment paper in a small bread pan, add the fudge, cover with parchment paper, and use a second bread pan to press down the first batch. If you double the recipe, three small (really small) bread pans work well.
6. Play around with it ... add whatever ingredients you like. Today I made a double batch and put almonds in one, cacao nibs in one, and raisins in the third.
7. You can keep them in the freezer as they never get too hard to break off.
8. These are finger-licking good!!!

​Visit The Minimalist Baker for more great recipes!
@minimalisticbaker #minimalistbaker

My husband and I decided to give Misfits Market a try recently and we have discovered how boring our meal plan was getting. nips, collard greens, Brussels sprouts, mangoes and other items we don't often use. Today's package arrived with celery (last week, too) so we had more that we'd ever use! So, I  hit the Internet and learned I can freeze it (wash, cut up, dry, and freeze on a cookie sheet, then bag it, then toss in the freezer to use later in soups, etc. Then ... celery soup!! Who knew my DOH would L-O-V-E this soup so much!!

Who's Karen? She is a wonderful lady from my past. She was my mother's friend from LeLeche League way back in the early 60s. When my summer days were surrounded by six younger siblings and I wanted to escape, I'd ride my bike to Karen's house where I often found her in the kitchen making lemon squares. To this day, they are my go-to dessert!

Karen's Lemon Squares
Crust Ingredients:

• 1 cup flour
• 1/4 cup powdered sugar
• 1/2 cup melted butter, no substitutions, please!
• Grated lemon peel

Crust Directions:

1. Mix together and press into 8" x 8" pan.
   
2. Sprinkle grated lemon rind over top.
3. Bake for 20 minutes at 350 degrees.

Topping Ingredients:

• 1 cup granulated sugar
• 2 T. flour
• 1/2 t. baking soda
• 3 T. lemon juice
• 2 eggs, beaten

Topping Directions:

1. Combine and pour over baked bottom for 25 minutes at 350 degrees.
2. You can sprinkle more powdered sugar over the top, if you'd like.

Ingredients

• 2 whole chicken thighs
• 1 cup of brown rice
• 1 – 6-inch sweet potato peeled and chopped
• 2 – 7-inch carrots chopped unpeeled
• 1 cup shredded spinach, or peas (check with your vet before giving your dog spinach)
• 2 1/2 cups water
• 1/2 tsp finely ground eggshell or calcium supplement
• Coconut oil if you choose

Directions

1. Throw all the ingredients except coconut oil in the InstantPot.
2. Cook on manual for 23 minutes, turn off and let naturally release.
3. Take chicken off the bone, shred, and stir all ingredients well. 
4. Add coconut oil if desired while the mixture is warm.

Eggshell Powder
INGREDIENTS

• 12 eggshells, cleaned and dried

 DIRECTIONS

1. Once clean and dry, eggshells can be left at room temperature in an airtight container until you save enough to make a batch.
2. Preheat the oven to 300F.
3. Spread the eggshells evenly on a baking sheet and bake for 5 to 7 minutes. The eggshells will still be mostly white or brown but might have a slight tint, which is okay. Baking eggshells any longer can produce an unpleasant smell.
4. Allow the eggshells to cool, then grind in a blender or clean coffee grinder for 1 minute, or until you achieve a very fine powder with no sharp edges.
5. Store at room temperature in an airtight container for up to 2 months.
6. Amount to feed: Eggshell Powder should be added to homemade diets at approximately 3/4 teaspoon per cup of prepared food.

Yield: 12 teaspoons.

Unlike my mother's recipe, mine is a bit simpler and as my palate changes - whether more mature or old taste buds, I currently prefer mine. You be the judge!

If you're like me, you hate the irritating buzzing sound of gnats swarming around your ears, eyes, and mouth, right? Here is a spritz you can carry around for those pesky critters. You can also make it a roll-on!

In reviewing my choices lately, I realized my essential oils were costing me a fortune, but I wasn't sure where else to go as I have been a Young Living advocate for years.  A dear friend told me about a woman named Stephanie who owned The Herbal Toad in Ozark! I loved the name and spend a good bit of time over the next week getting to know Stephanie who is a certified herbalist. How amazing is that? 

I have always been interested in using herbs for health and grow several myself.  I feel like a sponge every time I visit her, soaking up all her knowledge and wonderful tinctures. Stephanie is so helpful, carefully answering every single question I ask!

If you're local and looking for an alternative way to good health, I can wholeheartedly recommend The Herbal Toad! If you're not local, she has an ever-growing online presence!

Tell her Elizabeth sent you!

The Herbal Toad

Elsewhere on my blog ...

• Basil Pesto
• Fresh Herb Tip
• Rosemary Focaccia Bread

Our recent family reunion was amazing ... tons of great food, great activities like kayaking, hiking, swimming, etc. I was asked for my broccoli salad recipe, so for those who requested the recipe, here you go!

​For the Dressing:

• 3/4 cup mayonnaise (to make it a bit healthier I use ½ plain Greek yogurt, but didn't at the reunion)
  
• 1/4 cup of sugar or Stevia (I use Stevia)
  
• 2 tsp apple cider vinegar
  

For the Salad:

• 1 lb fresh broccoli (chopped to about 4.5 cups)
  
• 1/2 cup dried cranberries
  
• 1/2 cup raw sunflower seed kernels
  
• 1/2 cup red onion (diced)
  
• 1/2 cup cooked bacon (crumbled)
  

Instructions:

1. Whisk together your mayo, sugar or Stevia, and vinegar. Set aside.
   
2. Mix together your broccoli, dried cranberries, sunflower seeds, red onion, and bacon.
   
3. Pour dressing over salad and mix together until fully coated.
   
4. Place in refrigerator for an hour before serving.
   
5. Serves 4-6.
   

My daughter, Natasha, loves this soup and it's perfect for any occasion.

• 3 teaspoons olive oil
• 1 onion, chopped
• 1 clove garlic, chopped
• 1/2 teaspoon cumin
• 1 teaspoon coriander powder
• 1/4 teaspoon chili powder
• salt, to taste
• 5 cups vegetable broth
• 1/2 cup chickpeas
• 1/4 cup couscous (get gluten free, if needed)
• 1 tablespoon fresh mint
• 1 tablespoon parsley

Directions:

1. Heat the oil and saute the onions and garlic over medium heat for 2 minutes or until soft.
2. Add the coriander powder, cumin, chili powder, and salt
3. Stir and pour in the vegetable broth
4. Bring to a boil and cook for 3 - 4 minutes over medium heat.
5. Add the chickpeas and couscous and remove from heat.
6. Serve hot, garnished with mint and parsley.

I hope you make some fresh tandoori roti ... it's easy and amazing

Anyone who knows me knows I love everything there is about food. In an interest to be as healthy as possible I have shifted from low carb to vegan and much of what is in-between. What does that mean?  First, if means we have had some amazing food over the years but in all the 'programs' or 'diets' we've tried all have both pros and cons.

The biggest con, for both my husband and me, was limitations of certain items. And, usually things we loved! No bread, no meat, no whatever ... you get the picture.
So, what is one to do when too much of a good thing isn't good anymore?
I asked myself what I really wanted. I discovered I mostly want to just plain feel good ... strong ... toned ... fit. So?

In scrolling through my Facebook feed, I came across my niece's page. There was an amazing photo of her and I knew what I wanted to do. Granted, Tom is not on my page at all, but that's OK as he has his own journey. Over the years he has been gracious - even though vegan was HIS idea! - to encourage me and sometimes jump in. But the plan is so simple ... no food is forbidden but rather portion control. Being a hands-on learner, I love the concept and it has really helped me SEE what to do. I feel amazing and am full of energy, though I still enjoy a little nap in the afternoon ... yeah, gimme a break ... I'm pushing 70! Naps happen!

So, I sent my niece a message and basically told her I wanted to be her. We chatted. As I shared my thoughts I had an epiphany! I exercise, I play tennis, I eat well, there is no doubt about that. I eat as organic as possible, plenty of fresh fruit and vegetables, very little, if any, processed food. So what's my problem? As I said, portion control and understanding how food affects my body. Was it really that simple? Yes, it was.

My niece explained I just needed to understand what my body needed and put it into categories or rather 'containers.' As a tactical learner, I was excited.

I ordered my little containers and was shocked at the size. I just knew I'd starve and that was not something I looked forward to at all. It also came with an incredibly wonderful cookbook - everything I've tried so far has been amazing! Plus, the dreaded diary, and a workbook. That workbook and the accompanied online videos explained what I'd been missing all these years.

What surprised me the most is how much food I was actually eating. So far, I have not felt hungry at all and I've easily dropped 12.5 pounds and many inches!

The daily workout is making a difference, too! I have also started playing tennis and that has increase my stamina ... most days, I cannot wait to play!!

​Stay tuned for more on #21dayfix!

Serves 2
Ingredients:

• 2 eggs at room temperature
• 1 cup cooked quinoa
• 1 cup grape tomatoes
• dash of salt
• dash of pepper
• 1 cup chopped kale, stems removed
• 2 cloves garlic, finely chopped
• 1/2 cup chopped fresh basil
• 1/2 cup mozzarella

Directions:

1. Bring small pan of water to boil.
2. Add eggs and cook for 6 minutes.
3. Run under cold water after cooked.  
4. Set aside.
5. In a medium cast iron pan, heat oil over high heat until oil is fragrant
6. Add the tomatoes, pinch of salt and pepper, shaking the pan until tomatoes are blistered.
7. Top cooked quinoa with tomatoes.
8. Lower the heat under the pan and add the kale and garlic and the remaining pinch of salt and pepper. 
9. Cook until slightly charred, then remove from heat and add the basil. 
10. Mix well.
11. Break the eggs in half and top quinoa with egg and cheese.