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KEFIR CHEESE - similiar to yogurt, not quite as sour, healthier than cream cheese, more digestible. Purchase from health food store.
May spread on Celery stalks, Carrots. We suggest not eating dairy with carbohydrates (bread, crackers, pasta, rice, chips) enhances poor digestion and gas. Not beneficial to consume dairy (lactose milk sugar) with fruit (fruit sugar,) again unhealthy digestion may result.


* Fresh, raw Fruits and Vegetables are quick and easy. 
* Keep a small cooler in your auto or at work. Fill with your choice of apples, pears, grapes, plums, peaches, oranges, tangerines, berries, nuts, cubed melon or fresh cut veggies.
* Place in a refrigerator, freshly cleaned and cut veggies in a glass or jar with some distilled water. Carrots, celery, jicima, radishes and other quick eating veggies are a great choice.

Many of us might daily consume a raw vegetable salad or perhaps munch on an apple or a carrot; these few raw foods benefit the body but certainly not sufficient enough for optimum health or a disease blaster. To improve health and regain energy we suggest a diet consisting of 50% - 80% raw vegetables and about 10% raw fruits. For every one fruit figure five vegetables. The vegetables are like a broom and sweep the waste from the large intestine, while the fruits are cleansers and help to soften the fecal stool. Vegetable juices build the body, fruits juices cleanse the body. Fruit juices must be diluted with water, preferably distilled or reverse osmosis, because of the high natural sugar content in the juice liquids. Consider consuming fruits rather than unhealthy processed sweets: pies, cookies, cakes, candy, etc. Melons are a wonderful substitute for ice cream or frozen yogurt. The melons are cold, sweet and wet plus they offer you an abundance of healthy high moisture fiber to assimilate easier bowel elimination.

You may be creative in designing new meals or utilize our recipes or those created by Vera M. Richter from her book: 
Purchase books at: b.healthy4.life@earthlink.net

Kimchi Simple Recipe

1 head of Chinese cabbage
1 cup of real salt
3 green onions, chopped 
1 clove of garlic, pressed or minced
2 tablespoons of raw honey
½ inch of fresh ginger (or more), depending on how spicy you like your kimchi
1 tablespoon of cayenne pepper 

Cut the cabbage lengthwise, remove and discard the core. Rinse and clean the cabbage before chopping into into bite-sized pieces. Sprinkle the salt on the cabbage and place the salted cabbage in a plastic resealable bag, removing as much air as possible. Leave the cabbage in the tightly closed bag at room temperature for 6 hours.

After 6 hours, rinse the salt from the cabbage leaves and drain. Combine the rest of the ingredients and evenly distribute them over the cabbage. Use your hands to do this, but wear plastic gloves and make sure all the leaves are evenly coated. Place the cabbage mixture in an air tight container in a cool, dry place and leave it undisturbed for about 4 days. After 4 days, open the container, carefully and slowly let the fermentation gases escape. Then, store in the refrigerator for about a month.


Kimchi Traditional Recipe

Here is a more traditional kimchi recipe. This particular recipe uses a crock or glass bowl. You will also need a plate or lid that fits inside the mouth of the opening of the bowl. You'll want to produce an air-tight environment for the kimchi to ferment under the brine, so place a heavy weight on top of the lid using a clean rock or even a jar filled with water for weight.

Ingredients makes about 1 gallon of kimchi: 
3 heads of cabbage, any variety or mix and match different kinds
1 turnip
2 bell peppers, any color
4 stalks of celery
2 carrots
2 beet roots
8 cloves of fresh garlic
4 inches of fresh ginger
2 radishes, any kind or daikon radish
1 teaspoon of cayenne pepper
1 cup of real salt 
1 TBSP of red miso

Finely chop or slice all of the vegetables. Use a food processor and a mandoline to make this easier if you like. Mince or press the garlic and mince the ginger. Place all of the vegetables in a large bowl, adding the salt and cayenne pepper and mixing together using your hands. Mix thoroughly, massaging your kimchi. The combination of the mixed vegetables and the salt will soon have the vegetables releasing liquid; this liquid is the brine. 

Taste your vegetables. The amount of saltiness will decrease, but the degree of spiciness will stay the same. Add anything else you may think your kimchi needs at this point. Some kimchi recipes add a small amount of fruit such as an apple, pear or even a small amount of raw honey. You can also add dried seaweed, sesame seeds or other seeds. 

Stuff the kimchi into a jar* or crock, packing it tightly and pressing it down as you fill the container; you'll want the liquid to cover the vegetables. Then, place a plate on top of the kimchi. This plate should fit tightly inside the mouth of the crock or jar and should be in contact with the vegetables; the air-tight cover will encourage safe fermentation and prevent mold. Place the weight on top of the plate and if the brine seeps over the plate that's fine, just make sure the vegetables are covered with the brine. 

Check your fermenting kimchi every day. Always make sure that the vegetables are covered with brine. If your kimchi lacks sufficient brine, add a bit of water. Remove the plate and press down on the kimchi daily. If you find any mold, remove it by skimming it off. You may have to wash the plate. Taste the kimchi daily during the process of fermentation. You can let the kimchi ferment for as little as 4 days or as long as 4 weeks, it's totally up to you and your personal tastes. 

When your kimchi is at it proper fermentation, the way you like it, store the kimchi in the refrigerator since refrigeration will slow the fermentation process. Once refrigerated, the kimchi it will keep for several months. 

Feel free experiment with these raw kimchi recipes. Enjoy your kimchi and all of its raw probiotic benefits! 

* If using mason jars which I have done, I press down all the veggies and place a leaf of the cabbage on top of the veggies and place a washed rock to hold the veggies under the brine liquid. Can then remove the rock and leaf and the veggies have been kept in the brine liquid. 


CELERY & CARROTS - the quick healthy snack.
Scrub and cut large sticks of celery and carrots. Place in a tall, large glass and fill three quarters with water. Place in refrigerator and when you open the door for a snack eat you way to health.

Another suggestions is, invest in a smaller cooler you can carry and keep in your car. Place ice along with fresh fruits and vegies (precut and packaged) for easy snacking.


One-half cup finely chopped celery, one cup carrots which have been put through food chopper or fined grated. two tablespoons finely minced parsley and one tablespoon chopped green onion. Mix 'French dressing' or 'mayonaise dressing'. - VMR


One cup each carrots and tomatoes which have been put through food chopper, using fine cutter - one cup finely chopped celery. one-half cup minced parsley, two tablespoons of cold-pressed oil and one clove of garlic which has been very finely minced and crushed. Add sufficient flaked peanuts or pine nuts /pignolias so that it will be stiff enough to mold, mixing all ingredients well together, fill into oblong loaf pan which has been moistened slightly with oil. Empty the loaf onto a platter and garnish with parsley. Peanut butter dressing goes well with this. Many variations of flavor are possible with this dish, substituting sage, cilantro, thyme, or savory, etc., for the parsley. Pistachio nuts substituted for the peanuts or pine nuts /pignolias and sesame seed butter / tahnini dressing to replace the peanut dressing give an entirely different flavor. - VMR



Three Tablespoons cold-pressed extra virgin olive oil, one tablespoon strained lemon juice,, one teaspoon honey. Beat well together until creamy. - VMR 


Break an egg into a bowl, beat steadily with a rotary motion until it begins to thicken, then drip in slowly cold-pressed extra virgin olive oil, stirring in one direction all the while. When it thickens add the oil more rapidly, add a small amount of strained lemon juice to taste. Never add more oil until the preceeding quantity has become thoroughly amalgamated with the egg, the proportion being about half a pint of oil to one egg. 
Should the mayonnaise curdle while you are making it, stop at once, start another egg in a clean bowl, and when it thickens add the curdled mixture by degrees and the whole will result in a good thick mayonnaise. The curdling is usually due to pouring in too much oil at one time. If this is avoided and the egg is absolutely fresh and all the utensils used dry and cool, no difficulty will be experienced. The mayonnaise may be colored green or pink as desired by mincing parsley and rubbing to a paste with a spoon and adding to the dressing after it is made, or by stirring in a little strained strawberry, raspberry, or beet juice. - VMR


Place a ripe banana in a bowl and mash with a fork until perfectly smooth and free from lumps. Now stir in cold-pressed or expeller pressed oil (olive, saflower, canola, corn, flaxseed) a small quantity at a time, beating constantly with a rotary motion. Add lemon juice to taste and more oil, stirring steadily until thickened. - VMR


One tablespoon of peanut butter, four tablespoons cool water and one tablespoon of lemon juice. Place peanut butter in bowl and add the water gradually, stirring all the time to prevent lumpiness and render the dressing smooth and creamy. A tablespoon each of very finely minced parsley and onion improves this. - VMR


1/2 Cup Tahini (sesame butter)
2-3 Tbsp. Tamari sauce
1-2 Tbsp. Olive oil (extra virgin, cold-pressed)
1-2 Tbsp. Lemon juice - freshly squeezed
1/2 Tsp. Garlic - finely minced
Blend all ingredients together; add cool water to sufficiently create a thin dressing to taste.

1/2 cup oxygenated water
1/2 cup dijon mustard (organic)
1/3 cup honey
1 Tbsp. horse radish-white (organic)
1 tsp. flaxseed oil (organic)
2 pinches of garlic powder (organic)
1 pinch each of tumeric, cayenne, onion powder (preferably organic herbs)

You may add 1 tsp. dry or fresh finely diced green herbs such as coriander, cilantro or dill if you so desire.

Blend well and pour into glass pouring/storage vessel.


1 cup dried black mission figs
1/2 cup seedless raisins
1/2 cup walnuts
grind together, mix well and form into a ball, flatten with roller, cut with cookie cutter. refrigerate for at least an 1/2 hour.

1/2 cup pecans - finely chopped
1/2 cup walnuts or almonds - finely chopped
1/2 cup dates - finely chopped
1/2 cup figs or dried pinapple - finely chopped
1 whole orange rind - grated
1 Tbsp. orange or pineapple juice
1 square bittersweet chocolate - melted
shredded desicated cocoanut (preferably unsweetened)
Blend nuts and dried fruits, add rind, juice and chocolate. Sufficiently sprinkle rolling board with shredded cocoanut; place mixture on preparation board, roll to flatten to 1/3 thickness. Cut into squares or design with cookie cutter. Decorate with sliced almonds or walnuts. Refigerate.


one-half pound rice flour, one-half pound almond butter, one pound pitted dates which have been run through food chopper. Put rice meal into bowl and work into it the almond butter. When well blended add pitted dates and thoroughly knead all ingredients together. This may be pressed into a cake ring or it may be rolled out in a thin layer, and with a heart shaped cookie cutter cut out the amll invidual cakes, pressing and almond into the center of each. - VMR


Equal parts flaked cashew nuts and oatmeal; a sprinkling of seedless raisins. Flavor to suit taste with desired spices (cinnamon, cardoman, clove, etc.) then work in honey and cold pressed oil (canola, corn, or sunflower)to the consistency where it can be rolled out. Cut out cookies with cookie cutter and spread out on flat surface for several hours. - VMR


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TX: Naturally Balanced Health: Naturally Balanced Health - Holistic Wellness
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