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These morning starters give me the boost I need regardless of how deadbeat I may feel in the mornings...

 Apple Cider Bomb-- This is simply a mixture of two tablespoons of apple cider vinegar; 1/4 teaspoon turmeric; and 1/4 teaspoon of cayenne pepper. Do google research these ingredients to discover the amazing health benefits for yourself! I drink this first thing in the morning followed, if desired, by my baking soda concoction below.

Baking Soda Elixir-- Well, it won't prolong life indefinitely, but it may very well add life to your years and years to your life. Add and stir with a plastic spoon, one at a time, to a cup of boiled water, 1 teaspoon of baking soda; and then 1 teaspoon of molasses. My understanding of how this works is that the molasses attracts bad bacteria and the baking soda kills. Please go to this website, "The Cause and Treatment to Over 200 Diseases," and click the tab labeled, "baking soda."

Boom Boom Smoothie-- I use a Ninja blender to make my smoothies. And I add/ prepare the ingredients in a 16 oz glass before dumping it all in a blender. Ingredients: 1 banana, break it in pieces; 2 tbsp of lemon juice, from fresh squeezed, if possible; 1 tbsp of flax seeds; add mango chunks, pineapple, blueberries, or strawberries (whatever fruit you like) to fill the rest of the glass. Add water to fill the rest of the space in glass, up to the rim. Empty entire contents into blender and blend for about a minute. Freezer to chill or enjoy right away. Note: you can add 1/4 teaspoon of cayenne and a 1/4 teaspoon of tumeric for an extra kick. This will also serve to replace the Apple Cider Bomb, and it taste much better. Other optional additives: 1 tsp Moringa powder; clove of garlic; 1 tsp Chia seeds.

.My 1, 2, 3 eating plan

1. Vegetables, fruits, mixed grains, legumes, nuts. As a vegetarian, these whole foods, processed as little as possible make up the base of my vegetarian regime. I eat whole fruits (versus processed, store bought fruit drinks) in the morning. Check out my Boom Boom morning smoothie recipe above. For lunch, I keep my trade mark veggie burgers handy. And for dinner, steamed vegetables, whole grained rice like Basmati, and a side protein like beans or legumes. As you progress in this vegetarian experience, you will find it's not that hard to have variety AND delicious meals in a vegetarian lifestyle.

2. Avoid heavily processed, contaminated foods, which is almost impossible today, but you can try. Being a vegetarian, I do not eat meat at all, except for the occasional fish or eggs. Yes, these are meats or forms of meats, but I limit them severely and try to eat them organic-- another almost mission impossible task. I do not treat eating as a religion, but I do eat to be happy and have a healthier body. So that means avoiding the nitrates and other contaminants in processed meats, restricting consumption of white flour products like pizza; and inflammatory products like dairy, cheese, and yes, eggs. If you must eat these foods, severely limit them percentage wise in your diet and eat them organically fed if possible.

3. Drink clean water. Dirty gasoline clogs a car's carburetor, creates sludge in the engine, and ultimately slows it down and kills it. So how do you think contaminates damage your body in unpredictable ways, damage cells, organ function, and inhibit the healthy processing of nutrients? I use a PUR water filter and drink plenty of water during the day. How much varies, some say eight 8 ounce glasses, I try to hydrate well in the morning and then drink throughout the day. I try to include up to three beverages of green tea for its many health benefits.

These are a few of my favorite recipes below, not all are vegetarian friendly. :)
Flappin’ Jax Pancakes

~ My father inspired this recipe. The grated butter melts in the pancake creating little flavor pockets. :^)
This recipe ingredients may be doubled to serve more.


1 cup all-purpose flour (for vegetarian 1/2 cup millet flour and 1/2 cup oatmeal flour)

1 tablespoons natural cane sugar

1/2 tablespoon baking powder

1/4 teaspoon salt

1 and 1/4 cup milk (for vegetarians 3/4 cup silk milk plus 1/2 cup water)

1 egg (or for vegan: 2 tbsp ground flax seed soaked for 15 minutes in 4 tbsp water)

2 tablespoons butter (or for vegan 2 tbsp olive oil or grape seed oil)


1. In a bowl, mix together all the dry ingredients.

2. Grate in 4 tbs of butter and gently stir into mix.

3. Make a well in the centre and pour in the milk. Stir to the consistency you like.

4. Scrabble the 2 eggs and stir (whipping adds air and stiffens the mix) until mixed but still a bit lumpy.

5. Heat a frying pan (if it is not non-stick, you will need to melt a bit of butter or oil in it) and when hot, pour in some pancake mix.
*TIP: Heat the frying pan, then lower the temperature and allow to cool somewhat. Reheat frying pan to just below medium heat. This should reduce pancakes sticking to the pan.

6. If you are adding fruit, you can sprinkle it on top of the pancake now.

7. When the pancake starts to bubble on top and is golden brown on the cooked side, turn it and continue cooking until both sides are golden brown.

8. Repeat the cooking process with the remaining batter. You may need to adjust the heat as pan tends to get hotter as you keep making pancakes.

Place on a plate and keep the cooked pancakes covered with a pot lid, to keep them warm while you finish cooking the rest.

Outrageously Delicious Veggie Burger~
without flour... and it sticks together without falling apart!

Serves: 10 burgers
Ingredients- these are initial uncooked measurements

1/2 cup millet, couscous, quinoa, or other type grain
1/2 cup oatmeal (this oatmeal will NOT be cooked, just add it to mixed ingredients)
1 small or medium sized onion (you choose what type of onion)
1 cup mushrooms~ de-stemmed and not yet chopped
1/3 cup salted cashews~ whole or halves (which have not yet been put in food processor)
1/3 cup salted pistachios (which have not yet been put in food processor)
2 cups spinach, kale, or mixed vegetables (peas, corn, carrots)
2 garlic cloves

1 tsp of coconut, grape seed, or olive oil
1 tsp sea salt
¼ tsp black pepper

Directions (all food will, except oatmeal, will be pre-cooked before mixing)

Add 2 cups of water to the millet, a tablespoon of olive oil, and a little salt, 1/4 tsp, to season and cook. Set aside.

Chop onion/ fine with a knife; chop mushroom into small slivers; and chop up garlic into bits. Sauté, add oil as needed. Set aside.

Steam cook the vegetables~ the spinach or mixed vegetables. Add a pinch of salt and pepper; slice of onion; and/ or garlic to season.

Finely chop the cashews and pistachios in the food processor. They should be small enough to feel gritty or grainy.

In a large bowl add two cups of the cooked grains. Add all of the other ingredients using a large spoon. Include the salt, pepper, and oil as per this recipe. Continue to mix.

Line a baking sheet with foil paper.
Using a ½ cup measuring cup, form patties with your hands. Place patties one by one onto baking sheet
Place in the oven for 15 minutes.
Take out the baking sheet and flip the burgers with a spatula.

Bake for another 10 to 15 minutes.
Take out the burgers and enjoy while they are still hot!!! (or stack in a Tupperware container, separating burgers with foil wrap so they won't stick to each other. Place in a freezer for a delicious meal at your convenience.)

7 Easy + Healthy Salads For Every Day of the Week

Original Author: Fablunch

Spicy Kale Salad (Serves 1-2)
2 cups kale
½ red bell pepper
½ avocado
1 tbsp olive oil
1½ tbsp lemon juice
pinch of cayenne pepper
½ tsp salt

Mediterranean Quinoa Salad (Serves 4)
3 cups cooked quinoa
3 tbsp fresh dill
2 tbsp green onion
2½ tbsp olive oil
2 tbsp lemon juice
3 tbsp capers
3 tbsp pine nuts
2 garlic cloves, minced
salt and pepper

Tomato and Cucumber Salad (Serves 1-2)
⅔ English cucumber
2 Roma tomatoes
⅛ cup red onion
1 tbsp capers
1½ tbsp apple cider vinegar
1 tbsp olive oil
2 tbsp fresh basil
sea salt to taste

Cabbage Hemp Salad (Serves 1-2)
2 cups shredded red cabbage
2 tbsp hemp seeds
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp cilantro
¼ tsp salt
pinch cayenne pepper

Mom's Green Salad (Serves 1-2)
2 handfuls arugula
4-5 lettuce leaves
½ English cucumber
½ green pepper
½ avocado
1 garlic clove, minced
1 tbsp olive oil
juice of 1 lime
1 tbsp fresh dill
salt and pepper
½ tbsp chia seeds (optional)
2 tbsp pumpkin seeds (optional)
Shirazi Salad (Serves 2-3)
1 English cucumber
2 tomatoes
¼ red onion
2 celery stalks
2 tbsp parsley
2 tbsp mint
2 tbsp cilantro
juice of 1 lime
1 garlic clove, minced
½ tbsp olive oil
salt and pepper

Simple Greek Salad (Serves 1-2)
½ English cucumber
1 large tomato
1 green pepper
¼ small red onion
¼ cup Kalamata olives
1 tbsp olive oil
1 tsp oregano
salt and pepper

Directions for above salads...

Spicy Kale Salad
Tear kale leaves into small pieces with your hands and transfer to a medium bowl.
Dice red pepper and cut the avocado into cubes. Add to the bowl.
Add the remaining ingredients and mix well to combine.

Mediterranean Quinoa Salad
Finely dice dill and green onion.
Add quinoa to a bowl and follow with the rest of the ingredients.
Mix well.

Tomato and Cucumber Salad
Thinly slice tomatoes, cucumbers, red onion and basil.
Toss all ingredients in a bowl and let marinate for about an hour.
Cabbage Hemp Salad
Shred cabbage using a knife or a food processor.
Combine all ingredient in a bowl and mix well.

Mom's Green Salad
Chop cucumber, green pepper, avocado, lettuce and dill.
Combine all of the ingredients in a bowl and mix well.

Shirazi Salad
Dice cucumber, tomato, celery and red onion and place into a medium bowl.
Chop the herbs and combine with garlic, olive oil, lime juice, salt and pepper in a small bowl.
Add the herb mixture to the salad and mix well.

Simple Greek Salad
Dice all of the ingredients and combine in a medium bowl.
Add olive oil and season with oregano, salt and pepper.
Mix well.

Peach Cobbler

My philosophy on vegan deserts: Deserts are for enjoyment, a minor part of the diet. For a vegan, considering the rest of their diet, this little indulgement is just reward for a life dedicated to abstinence. I usually eat desert with coffee as a nightcap following dinner.


8 -10 peaches, peeled, pitted and sliced into thin wedges

1/4 cup white sugar

1/4 cup brown sugar

1/4 teaspoon cinnamon

1/8 teaspoon ground nutmeg

1 teaspoon fresh lemon juice

2 teaspoons cornstarch


1 cup all-purpose flour

1/4 cup white sugar

1/4 cup brown sugar

1 teaspoon baking powder

1/2 teaspoon salt

6 tablespoons unsalted butter, chilled and cut into small pieces

1/4 cup boiling water


1). Preheat oven to 425. In a large bowl, combine peaches, 1/4 cup white sugar, 1/4 cup brown sugar and cinnamon, nutmeg, lemon juice and cornstarch. Toss to coat evenly and pour into a 2 quart baking dish. Bake for 10 minutes.

2). Meanwhile, in a large bowl, combine flour, 1/4 cup white sugar, 1/4 cup brown sugar, baking powder and salt. Blend in butter lightly with a fork, until mixture resembles course meal. Stir in water until just combined.

3). Remove peaches from oven, and drop spoonfuls of topping over them. Sprinkle the entire cobbler with the sugar and cinnamon. Bake at 350 until topping is golden, about 30 minutes.

Healthy Banana Oatmeal Cookies

I’m working on this all natural alternative to sugared cookies recipes. My Mom says they taste just great! :^)
I, however, say they're still in the experimental phase.


* ½ to ¾ cup honey

* 1 ripe banana, mashed

* 1 cup butter

* 1 teaspoon vanilla extract

* 1 cup all-purpose unbleached flour

* ¼ teaspoon salt

* 1 teaspoon baking powder

*1 teaspoon flax seed

*1 teaspoon chia seed

* ½ teaspoon ground cinnamon

* 2 cups rolled oats

* 1/2 cup walnuts

* 1 cup raisins
* ½ cup coconut or substitute chocolate chips for raisins


1. In a small pot melt butter on low heat. Turn off heat and remove pot from stove, allow to cool slightly. Mash banana with melted butter. Add honey and vanilla extract together until smooth. Stir oatmeal into the mix. Let sit 10 minutes for oatmeal to absorb flavor. In a separate bowl, sift together the flour, salt, cinnamon, flax, and chia seed. Then add walnuts and raisins-- mix until well blended. Add the creamed mixture into dry mix and stir together. Let mix rest 15 to 30 minutes.

2. Drop dough by forkfuls onto cookie sheet lined with foil wrap. Bake at 375 degrees for 18 to 25 minutes in preheated oven. Remove cookies from pan to cool on plate or wire rack.

THE Eggplant Parmesan (taste just like chicken!)

This recipe creates 2 dishes of eggplant—for all the work involved you might as well cook 2 platters. :^)

For the Eggplant

2 cups all-purpose unbleached flour

2 cups Italian bread crumb seasoning

Kosher salt

4 large eggplants, peeled and cut crosswise in ¼ inch thick slices

6-8 eggs, beaten (For the vegan~ simply fry the eggplant in the flour/ breadcrumb mix.)

Olive oil or vegetable oil for frying. Olive oil is better, but more expensive.

1-2 cups grated parmesan cheese (for the vegan... try the nutritional yeast flakes.)

2 lbs fresh mozzarella cheese (or vegan try the different brands Daiya, Vegan Gourmet, et al. However, experience has shown the usual cheese and parmesan is best for taste.)

grated basil leaves

THE Tomato sauce (see recipe below)

THE Tomato Sauce recipe (can be used in other dishes like spaghetti, etc.)

1 whole chopped large onion

1/2 cup chopped mushrooms

2 small garlic cloves, minced

1/3 cup olive oil

2- 28 ounce cans of diced peeled tomatoes

2- 24 or 28 ounce bottles of your favorite pasta sauce.

½ teaspoon salt and to taste

¼ teaspoon black pepper

½ teaspoon cayenne pepper

½ teaspoon crushed red pepper

½ teaspoon thyme

½ teaspoon rosemary

½ to 1 teaspoon tumeric

1 teaspoon parsley flakes

1/2 teaspoon dried oregano, crushed

2 bay leaves

Several 2 tsps. of lemon juice to taste. Gives the sauce a nice tart kick!

Honey to taste~ drizzle honey on top of the sauce and stir in.

Directions for eggplant and sauce preparation:

For the eggplant:

1. Cut eggplants crosswise into 1/4 inch thick slices. Line a large deep dish or cookie sheet with one layer of paper towel. Arrange one layer of eggplants on top of paper towel sheet and sprinkle evenly with salt. Place a sheet of paper towel on top of all eggplant layers. Repeat layering with remaining eggplants, salting, until all eggplant is layered. Place another cookie sheet or large deep dish on top of eggplant layers. Place weights (water/ dishes, books, on top) and let drain for 2 hours. The purpose of this step is to have the eggplant release some of its moisture before cooking.

2. While the eggplant is draining, prepare tomato sauce. See below ‘for the tomato sauce.’

3. When eggplant has drained, press down on it to remove excess water, wipe off the excess salt, and lay the slices out on paper towels to remove all the moisture. In a wide, shallow bowl, combine flour and bread crumbs. Mix well. Pour beaten eggs into another wide shallow bowl. Place a large, deep skillet over medium heat, and pour in a half inch of olive oil. When oil is shimmering, dredge the eggplant slices first in the beaten egg, then in the flour mixture. Working in batches, slide coated eggplant into hot oil and fry until light golden brown on both sides, turning once. Drain on paper towels.

4. The following is for 2 baking dishes:
Preheat the oven to 350°F. In the bottom of a 10x15 inch glass baking dish, spread 1 cup of tomato sauce. Top with a layer of the eggplant slices. Sprinkle eggplant with the grated mozzarella. Sprinkle eggplant with the Parmesan cheese. Sprinkle with grated basil leaves.

5. Make a second layer of eggplant slices, topped by sauce, mozzarella, Parmesan, and remaining basil. Add remaining eggplant for a third layer and top with the remaining tomato sauce, Parmesan, and mozzarella.

6. Bake until cheese has melted and the top is slightly brown, about 30 minutes. Allow to rest at room temperature for about 10 minutes before serving.

For the sauce

Optional: Saute the onion, mushrooms, and garlic in oil in a saucepan until tender (about 3 minutes).
or just put it all in the pot. It's gonna cook anyway.
Add in the tomatoes, olive, and other seasoning ingredients.
Simmer uncovered for about 15 minutes, or until it is as thick as you would like.
Drizzle top of sauce with honey and stir in to your taste.
Stir in contents of the additional pasta sauce bottle. Take out the bay leaf and set aside.

Sweet Corn Bread


2- 1/3 cups all-purpose flour

1 cup yellow cornmeal

1 cup cane sugar

1 teaspoon salt

4- 1/2 teaspoons baking powder

3 eggs ( or vegan 1 tbsp ground flax seed to 2 tbsp water per egg)

1- 2/3 cups milk (or vegans-- silk milk)

2/3 cup butter, softened (olive oil for vegans)


Preheat oven to 400 degrees F (200 degrees C). Spray or lightly grease a 9 inch round cake pan.

In a large bowl, cream butter and sugar. Combine the eggs and milk. Combine flour, cornmeal, salt and baking powder; add to creamed mixture alternatively with egg mixture. Pour batter into prepared pan.

Bake in preheated oven for 22 to 27 minutes, or until a toothpick inserted into the center of the loaf comes out clean.

Stir Fried Vegetables with Rice


1 Kielbasa- sliced like the zucchini below. (Whoa vegans! No substitute for kielbasa! NO, I do not eat kielbasa, however, I will cook forbidden foods for my family to keep the peace :)

2 zucchini, sliced (cut lengthwise twice and then crossways to create little ‘pizza’ slices)

2 yellow squash, sliced

½ cup sliced fresh mushroom

½ red pepper

½ green pepper

½ onion

2 garlic cloves, minced

2 tablespoons white wine

2 tablespoons soy sauce or Teriyaki sauce

1 tablespoon lemon juice

2 tablespoons olive oil

½ teaspoon dried basil

¼ cayenne pepper

Salt and pepper to taste. ½ teaspoon of each to start.

Other—thyme, rosemary. ¼ teaspoon of each.

Sauté the kielbasa, onions, garlic cloves, peppers, and mushrooms in a large frying pan for 1 minute or until crisp-tender. Add the sliced zucchini, squash. Continue to stir-fry about another minute until all is crisp-tender. Add white wine, soy sauce, lemon juice.

Add seasonings and salt and pepper to taste. For the salt, I simply sprinkle a light coating of salt over the whole dish. Try experimenting with other seasonings such as Rosemary or Sage. This is a fun dish to make your own special creation. Seasonings can be added while you cook, so you do not have to wait until the very end to add seasonings.

This dish serves very well with rice or pasta. If using pasta, try a sprinkling Parmesan cheese as a topping.

Chicken Cutlets Francaise (Vegans maybe you can substitute eggplant, zucchini, or squash for the chicken?)


1 lb. marinated chicken cutlets, cut thin

2 eggs

1/2 c. seasoned flour

(season flour with 1/2 tsp. garlic powder, 1/2 tsp. 1/4 tsp salt and 1/4 pepper)

1/2 c. Italian bread crumbs

Olive oil to cover bottom of fry pan


2 tbsp. melted butter

1/4 c. water

1/2 tsp. cornstarch

1 teaspoon lemon juice or to taste

Marinate chicken cutlets first sprinkle with lemon juice. Sprinkle with salt, pepper, paprika, and 1/4 teaspoon cayenne pepper, Add several tablespoons of Teriyaki or Soy sauce. Add at least 1 tablespoon of mustard. Add at least 2 tablespoons of honey. Allow chicken to marinate at least 1/2 hour to absorb seasoning.

Beat eggs, adding salt and pepper to taste. Mix seasoned flour with Italian bread crumbs. Dip cutlets first in egg then in flour/ bread crumb mixture. Fry in olive oil until light golden on both sides. Then place on a plate with paper towels to help remove excess oil from fried cutlets.

When all cutlets have been fast fried, put them in baking dish. In saucepan heat (low) quickly combine melted butter, cornstarch, water and lemon juice in a pan. Taste sauce and add any seasonings such as salt and pepper or lemon to taste.

Pour over the cutlets in baking dish, cover with foil and bake 1/2 hour in 350 degree oven. Check in 20 minutes to make sure water is in pan, if not add more until finished baking.

Everything, But the Kitchen Sink, Meat Loaf (Again, I personally no longer eat this meat stuff. But it's a good recipe, that I share with you.)


1 pounds lean ground beef

1 pound ground turkey

2 eggs, beaten

2/3 cup Italian bread crumbs

1 cup shredded cheddar cheese

1 onion, finely diced

½ green pepper, diced (optional)

½ cup finely shredded carrot (optional)

1 garlic clove, crushed and diced

2 tablespoons soft butter

1 tablespoon Teriyaki sauce

2 teaspoons lemon juice

2 tablespoons honey

2 tablespoons chopped parsley

½ teaspoon rubbed sage

1 teaspoon salt

¼ teaspoon pepper

¼ teaspoon cayenne pepper


In a large bowl, combine ground meat and other ingredients.

Place in a shallow baking dish and shape into an oval loaf.

Bake in a preheated 350 degrees F (175 degrees C) oven for 45 minutes or until done.

Tip: Use the meat loaf juices and trimmings to make a delicious gravy. Just mix and dissolve a ¼ cup of flour to 1 cup of cold water and mix with the juices. You may need to add a little extra seasoning to get it just right. :^)

Onion Rings or Fish Batter Recipe

(Vegan or not, fried foods, French fries, are generally not good for you. Indulge anyway in moderation!)

1 ¼ cups all-purpose flour
1 ½ teaspoon baking powder
2 tablespoons grated butter
1 tablespoons of honey-- or to taste
1 teaspoon salt
1 egg
½ cup milk, or as needed
½ cup water
3/4 cup dry bread crumbs

1. Soak onion rings in a bowl of ice water for 1 hour; drain and pat dry with paper towels.
2. Season fish with lemon juice, salt, and pepper to taste.
3. Whisk above ingredients together in a bowl until smooth.
4. Heat oil to medium-high in a deep-fryer or large saucepan. Temperature of oil will vary as you should lower the temperature to avoid burning the oil and raise it to avoid soggy fish or onion rings. Also, you may need to change the oil if it becomes filled with burnt food debris. Best to fry onion rings first.

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