Table of Contents

Low Carb Recipes – click here

Baked Custard

4 eggs, slightly beaten
1 T. honey
¼ tsp. Salt
2 C. milk, scalded
½ tsp. Vanilla

Preheat oven to 325º

Combine eggs, honey and salt.  Slowly stir in slightly cooked milk and vanilla.  Pour into custard cups.  Set in shallow pan.  Pour hot water around cups 1 inch deep.

Bake 40-45 minutes or until knife inserted comes out clean.

6 Servings; per serving:  5.8 gr. Protein; 121 Calories

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Breakfast Beans

Makes 10-12 cups of beans

Electric slow cookers are perfect for cooking breakfast beans.

Sort through beans to remove any rocks, moldy or discolored beans.  Rinse them well.  Put in large enough bowl to hold the beans and at least an inch of water above them.  Soak overnight.  Drain and rinse beans before cooking.  Don’t add salt or oil until the beans are tender, however you cook them.  If you use a slow cooker, put cooker on high for an hour and then turn to low to cook all day or all night. (Or you can just leave it on low for the entire time).  Just be sure you have added enough water to keep them covered for the entire cooking time.

Several bean combinations to use – use any combination that appeals.

½ C. dried whole or split peas
¼ C.  baby lima beans
¼ C. garbanzo beans

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Red Bean mix

1 ¼ C. pinto beans
1 ¼ C. kidney beans
1 C. black beans
1/3 c. mung beans
1/3 C. green split peas

White Bean mix

2 C. baby limas
2 C. small white beans
½ C. yellow split peas

Whatever combination you use, you can add a chopped onion, a few slices of bacon or ham, some dried basil, and salt.  You can sauté the onion and bacon or ham before adding, if desired, but not required.   You can also add Bragg’s Amino Acids or powdered protein.

Can also blend a couple of cups of completed mixture to add thickness to finished product.

Adapted for Laurel’s Kitchen cookbook, 1976.

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Breakfast Smoothie

1-1/2 c. Fruit of any kind. (Etc.: any berries, banana, mango, pineapple)
1 lg. Raw kale (stem removed), spinach, parsley, lettuce leaves or any green rinsed
½ c. Whole Milk Yogurt or coconut milk or avocado
1-2 scoops Protein Powder
½ – 1 c. water (Optional: 1c. ice)
7-12 raw nuts: walnuts, cashews, pumpkin seeds
(½ of solid ingredients vegetable)

Blend all ingredients in blender until smooth.


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Makes about 3 cups Dal

1½ C yellow split peas
1 tsp. Salt
3 C. vegetable or chicken stock or water
2 T. oil
1 onion
two to three slices of bacon or ham, chopped
1 tsp. Tumeric powder
½ tsp. Curry powder
juice of 1 lemon (I use frozen lemon juice)

Prepare spit peas by boiling in salted stock or water for about 30 minutes.  Cook them until they are tender but not so long they lose their shape.  (Although if you like a thicker mixture, cook them until completely done.)

Chop onion.

Heat oil in large, heavy pan with a lid.  Add bacon and cook until crisp.  Add onion, ham (if you are using instead of bacon), tumeric and curry powder and sauté until vegetables are soft.  Add them to peas along with lemon juice.

Can also add 2 T. Bragg”s Aminos for an extra boost of protein.

(Adapted from Laurel’s Kitchen cookbook, 1976.)

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Garbanzo Flour Pancakes

¾ C. garbanzo flour
1 tsp. baking powder
½ tsp. Sea salt
1 egg, slightly beaten
½ C. whole organic milk
¼ C. plain organic yogurt
1 T. melted butter or oil
1 T. sesame seeds
1 T. protein powder (optional)

If you use protein powder, increase milk to ¾ C.

Stir together dry ingredients with a fork.  Beat egg slightly and combine with milk and yogurt.  Add egg mixture to dry ingredients and stir briefly. Stir in melted butter or oil with just a few strokes.

Heat griddle but do not grease it.  It should be hot enough so that when you sprinkle water drops on the surface, they dance.  Pour batter onto griddle by large spoonfuls.  Cook over medium heat, turning once when bubbles come to the surface and pop and the edges are slightly dry.

Makes about 10 pancakes.

Can also use buttermilk.  Simply replace baking powder with 1 tsp. baking soda and substitute buttermilk for sweet milk.

Adapted from Laurel’s Kitchen cookbook, 1976

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Homemade Ketchup

1 twelve-ounce can organic tomato paste
½ C. cider vinegar
½ C. water
½ tsp. salt
1 tsp. oregano
⅛ tsp. cumin
⅛ nutmeg
⅛ tsp. pepper
½ tsp. mustard powder
dash garlic powder

Mix all ingredients together very well.

Makes 1¾ Cups.

Laurel’s Kitchen, L. Robertson,. C. Flinders and B. Godfrey.  Nilgiri Press,  Berkeley CA 1976.

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Smoked Sausage, Kale and Potato Soup

Serves 4

4 ounces smoked, fully cooked sausage, cut in rounds
2¾ Cups Chicken Broth
¾ Pound Red Potatoes, thinly sliced
1 Cup Dry White Wine (I substitute ½ cup white vinegar)
¾ bunch kale, chopped fairly fine (just use the leaves)
¼ teaspoon caraway seeds, crushed
salt and pepper

  1. Sauté sausage slices in a medium saucepan over medium-high heat for about 3 minutes.
  2. Add chicken broth, sliced potatoes and white wine or vinegar.  Bring mixture to a boil, then reduce heat to a simmer.  Cover and simmer until potatoes are almost tender (about 20 minutes).
  3. Add kale and caraway seeds to soup.  Continued to simmer until kale and potatoes are very tender
  4. Season soup to taste with salt and pepper.  Ladle into bowls and serve immediately.

Note:  also freezes well.  I have used any kind of kale.

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Dressing for Salad, Bitter Greens and Veggies

8-10 garlic cloves
6-10 anchovy filets (vegetarians can use 12 large capers)
1 c. organic extra virgin olive oil
1/3 c. red wine vinegar
1/3 c. balsamic vinegar
1/3 c. umeboshi vinegar (found in Japanese food section)
½ to 1 Tbsp. pepper (rainbow or black peppercorns freshly ground is wonderful)

Place garlic and anchovies in blender.  Add oil & vinegars.  Blend at low speed.  While blending add pepper, continue to blend until creamy texture is achieved.  Can store for up to 6 to 8 weeks, but fresher is always better.

7+ Veggie Salad

Salad greens of any choice or mixture (the stronger tasting the better)
Bell pepper of any color
Red Cabbage
Green onions

(Any other additional raw veggies you desire)

Wash & spin dry salad greens, dice all desired raw veggies, toss together in large bowl.  (I make enough salad for 3-4 days).  Take desired amount from large salad, sprinkle with raw pumpkin seeds and feta cheese.  Toss with salad dressing above.  When you dress your entire salad you will use less salad dressing than if you poor over individual salads.  It also tastes better when tossed together.  Store undressed salad covered in refrigerator.

Sometimes I add some fresh chopped pear or apple too!

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Sugar-Free Sauces for Pancakes

Fresh Fruit Sauce

This sauce should be served and eaten right away.
Makes 1 ½ to 2 cups

4 ripe bananas
1 orange, peeled
juice of 1 lemon
¼ C. raisins
¼ C. boiling water

Pour boiling water over raisins and let stand until raisins are plump.  Combine all ingredients in blender and puree until smooth.

Hot Orange Sauce

Makes 2 cups

2 T. butter
2 T. garbanzo bean flour
1 C. orange juice
pinch salt
1 C. diced fresh oranges


Pinch mace

Melt butter in saucepan.  Mix in flour, stirring over medium heat for 2 minutes.  Stire in orange jucie and bring to a boil.  Simmer until thick and creamy.  Add salt.  Remove from heat and let cool.  Stir in fresh oranges and mace, if desired.


Makes 3 or 4 cups
6 winter apples
handful of raisins
½ C. water or apple juice
Lemon juice, optional

Core apples and cut into chunks.  Add raisins and apple juice or water.  Bring to a boil and simmer until done.  To enhance flavor, add lemon juice to cooked apples.

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