January 19, 2019

This chickpea flatbread is also known as Farinata, Socca, Torta di Ceci, Cecina and Faina in Italy, France, Uruguay and Argentina. Traditionally, it's made in open ovens, but it can be made in your home oven too. It's a simple, filling and easy to make appetizer or snack. It has a slightly nutty flavor and unusual creamy texture.


1 cup chickpea flour

1 cup water

1 1/2 Tbs olive oil, plus more for oiling pan and drizzling on top

1/2 tsp unrefined sea salt

1 tsp herb or herb blend of choice (I used Za'atar)


Preheat oven to 450 F.

In a medium size bowl, whisk chickpea flour, water, olive oil, and salt. Let rest for 30 minutes. This is important for the right consistency.

Arrange the oven rack so that it's 6 inches below the broiler.

5 minutes before the batter is done resting, place a 10 inch cast iron skillet in the oven.

After 5 minutes, remove the pan from the oven and add about 1 tsp of olive oil, enough to coat the bottom.

Change the oven setting to hi broiler.


November 26, 2018

For this months post, I thought the best way of explaining how food helps you be healthy is with a picture. I couldn’t find one that fit exactly, so I made one for you.

Yesterday, my husband and I were driving our oldest son across the mountains and back to school at Oregon State University where he’s working towards his physics degree. He loves and enjoys physics and even thinks it’s fun.

When we ask him about how school is going, the conversation usually turns into him explaining some complex concept that involves things like imaginary numbers (yes, that’s a thing!), quantum mechanics and differential equations, while we attempt to grasp even a fraction of what he's saying.

During our drive, he mentioned he’s especially interested in electricity and began telling us about how electricity storage and transformers work. Since my brain always wants to apply everything to nutrition, I began wondering how exactly nutrients are involved in our cells ability to conduct electricity.

Before w...

August 28, 2018

You might not have heard of him, but in my opinion, the discoveries of Weston A. Price, DDS (1870-1948) are some of the most valuable and ridiculously simple health and nutrition discoveries ever.

I believe that if his work would have received more recognition, become main stream enough to influence policies, education and food manufacturing decisions, we wouldn’t have as many cases of the chronic degenerative diseases we do today. If it were up to me, every doctor and dentist would be required to learn about the work of Dr. Price.

During his career, Dr. Price noticed an increase in cavities and in mouths that were too small to fit all the teeth. He wanted to find a cause of this degeneration. Although he tried, he wasn’t able to find a cause by studying the people who suffered from these things. He came to believe that these problems weren’t caused by something present in these people, it was something they were lacking.

He decided he needed to find people who were healthy and lack...

October 31, 2017

Soup is one of the many reasons I love fall and winter! It's one of my favorite foods foods and it's also extremely nourishing.

Using homemade chicken stock is the key to this soup. It’s full of vitamins, minerals and amino acids in easy to digest forms. It also makes it delicious. This recipe makes a large batch that fed our family of four two dinners. Make a batch and freeze some to have if you feel like you're coming down with a cold or flu this winter. You'll be so happy you did!

Chicken Soup with Lemon & Herbs


2 small or medium onions, chopped
1 bulb/head garlic, minced
1 whole chicken
4 medium carrots, chopped
6 ribs celery, chopped
zest from 1 lemon
juice from 1 lemon
1 Tbs. butter
1 Tbs. extra virgin olive oil
1 tsp. each dried basil, parsley, marjoram, summer savory, rosemary, thyme and oregano (feel free to omit or add herbs based on personal preference)
2 tsp sea salt
pepper to taste


First make the chicken stock. Put the chicken in a large soup pot...

September 19, 2017

Now, it seems funny, that last night before I went to bed I chose a picture of a rodent to accompany this post. At 2 am, I was woken up by a tapping noise close to my head. It sounded like a tiny animal was in the wall.

When I got up to check it out, I thought I saw something move near a suitcase on the floor, but thought it was my sleepy imagination. Then I remembered the snacks that were in the suitcase for an upcoming trip.

There aren’t many things I am actually, physically afraid of, but mice are one of them (snakes and heights are the others). I know it’s irrational, but when I see one, or even think there is one around, I feel afraid and can’t help squealing, whimpering and/or jumping up on a chair, just like the stereotype.

I flipped open the top of the suitcase and saw tiny yellow shreds from the package of an RX bar. It took me a few minutes of standing there staring at it before I could do anything. I squeamishly began taking everything out, hoping the mouse was not still...

September 18, 2017

Here in Central Oregon it is like someone flipped a switch that turned off summer and turned on fall. The wild fire smoke has been especially bad this year. We had many smokey days and nights where the unhealthy or even hazardous air quality caused us to keep all the windows and doors closed despite temperatures in the 90s and lack of air conditioning. The last thing I wanted to do was make the house hotter by cooking, and filling the hot house with the smell of food, and not be able to open the windows. So, I got creative and made many meals that did not require cooking. This is one of the salads I made using cucumbers from our garden.


3 cucumbers, peeled if skin is thick, cut into chunks
8 oz. artichoke hearts
4 Tbs. red onion, minced
1/3 cup pitted kalamata olives, chopped
4 oz. feta cheese, cubed
1/3 cup balsamic vinaigrette


In a medium size bowl mix cucumber, artichoke hearts, red onion, olives and feta with dressing. Let marinate in refrigerator at least 1...

August 29, 2017

A great salad dressing can make eating veggies more enjoyable. Having one or two ready in the fridge makes putting together a quick salad much easier.

Making your own is easy and takes less than 10 minutes.  It's a great way to make sure you are eating good quality, real food ingredients. One problem with store bought dressings is that they are usually made from inexpensive, low quality oils that don't support your optimal health.

This recipe tastes great on a fresh green salad or drizzled on tomato, basil and mozzarella. Another idea is to toss veggies in it before roasting in the oven.

Balsamic Vinaigrette Ingredients:

3/4 cup + 1 TBS extra virgin olive oil

1/4 cup balsamic vinegar

1-2 TBS basil, finely minced

1 clove garlic, crushed or finely minced

1/4 tsp unrefined sea salt

1/4 tsp fresh ground black pepper

1/2 TBS stone ground mustard

1/2 tsp honey


Put all ingredients in a jar (I used an 8oz mason jar), put the lid on and shake. Store in the refrigerator and use within a we...

August 29, 2017

When you decide to make your health a priority, drinking more water is a great place to start. Water is an essential nutrient that we can’t live very long without, yet it is the most common nutritional deficiency in the American population.

Water does SO many important things for your body.  It keeps your bodily fluids viscous so they can flow as needed. It flushes toxins, cushions bones and joints, transports nutrients, lubricates joints and empowers your body’s natural healing process. There are many more.

Early signs of dehydration include fatigue, anxiety, irritability, depression, cravings, cramps and headaches. Late signs of dehydration include heartburn, joint pain, back pain, migraines, fibromyalgia, constipation and colitis. This is a long list of problems that may improve simply by drinking more water.

So, how much water should you drink?

Drink 1/2 your body weight in oz. daily, up to 128 oz. (1 gallon). Drinking too much water isn't good  because it can flush out importan...

July 21, 2017

I’m usually not a huge smoothie fan. Most of the time they are too sweet and lack the healthy fat and protein I want my breakfast to have to keep me satiated and energized until lunch.

Once warmer weather arrived, I noticed I was craving a light and fresh breakfast. My desire to cook breakfast left when the heat arrived, so it was the perfect time to come up with a nourishing smoothie recipe I enjoyed.

It took several tries before I hit on this recipe  I love. It keeps me full until lunch, even on the 2nd of July when I went snowboarding at Mt. Bachelor.

If you like your smoothies sweet, this may not be the one for you. It has a refreshing spicy tart taste from lemon, ginger and berries that overpowers any vegetably taste from the spinach and kale.

This nutrient dense smoothie has a good balance of healthy fat, protein and carbohydrate. It is high in anti-oxidants, phytonutrients, fiber, potassium, calcium and iron. It also has  probiotics.

My Summer Breakfast Smoothie Recipe:


July 20, 2017

The most common fat myth that perpetuates despite evidence to prove the opposite, is that saturated fat causes heart disease. If you believe this myth, know that you are not alone. I once believed it too. Olive oil was my main oil, and even that, I used sparingly. Butter was (I believed) an artery clogging substance that I used so infrequently I kept it in the freezer.

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How Food Helps You Be Healthy

November 26, 2018

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