Alkaline lifestyle

All we can do is give out information; what is then done with those facts, is up to each individual.
Alkaline lifestyle, in defense of alkalinity & food combination

I start quoting freely from http://www.naturalnews.com/022332.html by Gabriel Donohoe: (NaturalNews) Modern medicine is firmly founded on the “Germ Theory of Disease” promulgated by Louis Pasteur in the 1860’s. Pasteur’s 140-year-old theory is still the medical paradigm upon which Western medicine fights disease as we enter the 21st century.Still, despite being highly controversial in the late 1800s, the Germ Theory was quickly adopted by the medical powers of the day. This new theory about germs invading from outside the body empowered the medical and pharmaceutical industry as guardians of human and animal health. People became dependent on the fledgling medical/drugs industry for information and protection from disease. Thus, Modern Medicine was born.A number of eminent scientists opposed Pasteur and The Germ Theory, most notably the highly respected Professor Antoine Béchamp. Béchamp was a reserved, modest man and a much more distinguished scientist than the self-promoting chemist, Louis Pasteur. (It is believed today that Pasteur stole much of Béchamp’s work and passed it off as his own. This prompted R.B. Pearson to write a book in the 1940s called “Pasteur, Plagiarist, Imposter.”) See text at (http://www.whale.to/a/b/pearson.html)Béchamp and other scientists believed in the theory of pleomorphism, that a microbe could evolve through many forms from virus to bacterium to yeast to fungus to mold and could even de-evolve back to a pre-virus again. Béchamp could see this evolution and de-evolution clearly in his microscope. Big Medicine rejected pleomorphism back then just as it will not even look at pleomorphic phenomena filmed and documented by scientists today, such as Dr. Robert O. Young in San Diego, California.Another of Béchamp’s contemporaries, Claude Bernard, expounded on the pleomorphic theory and said that the inner terrain or “milieu interieur” was the cause of disease, and not microbes. It was discovered that acidic blood and tissue provide a terrain that is ideal for disease to develop. When the terrain becomes acidic, microbes evolve into pathogenic forms and carry out the work nature designed them to do – as cleaners and undertakers, scavenging inflamed or infected tissue.The acidity or acid/alkaline balance of the blood is measured by pH, the potential of Hydrogen, see (http://en.wikipedia.org/wiki/PH) and is a very important marker for good health. The blood will do all it can to keep its pH at 7.365, or slightly alkaline. It will even strip alkaline reserves like calcium from the bones to buffer a rise in acidity. (This can lead to a condition labeled by modern medicine as osteoporosis.)When the pH drops, even by .1, the increase in acidity is interpreted by the microbes, already present in the body in their billions, as a sign of a dead or dying body. This prompts them to morph from benign bacteria into virulent yeast and mold so that they can reduce the body to the dust from whence it came.Even Pasteur eventually realized the truth of this and on his death-bed said that “Bernard was right... the microbe is nothing; the terrain is everything.” But Big Medicine now chose to ignore him. They sensed that the germ theory provided a gilt-edged opportunity to amass a huge fortune.Béchamp and others in the scientific community opposed the germ theory and advocated the theory of pleomorphism, saying:· Acidic terrain, not germs, cause disease· Germs are already in the body by the billions and don’t necessarily have to come from without (although that can sometimes happen)· Blood is not sterile but can contain many microbial forms· Germs are pleomorphic, i.e., they can change through many forms (Dr Gaston Naessens identified a microbe undergoing 16 different stages of evolution)· Virtually all diseases are caused by acidic terrain· Diseases can be prevented or reversed by increasing the alkalinity of the terrain
We live in a free country. We use grain in this country to fatten cattle. Warm blooded mammals all react in the same way to grains. Grains should only be eaten as sprouts, sprouted grains then become vegetables. A sprout has 500 times greater nutrition than the product that is matured to harvest from that seed. Pertinent & relevant in every case, without exception, just scratching the surface in regards to grain. All products made from grain seeds, oat meal for example etc, are acidic in their pH.
We live in a free country. We use meat in this country to fatten cattle. Warm blooded mammals all react in the same way to meat. Many people believe that eating meat gives them strength. If this is so, then why are the strongest animals in the world vegetarians? Did you ever stop to think that the animals you do eat are vegetarians? Where did they get their strength? All the meat-eating animals find it necessary to sleep 16 to 18 hours daily because of excess toxins. The animals that eat meat live a very short life.
Often the question is asked about the need for amino acids & animal flesh protein. We're scratching the surface of protein. What is protein? Mom was right – proteins are important. We need a good supply to keep our cells healthy & actively reproducing. When we eat proteins, our bodies break them into amino acids – long, complicated strands of molecules that cells use as food. With out them the body cannot function. Growing bodies – children & adolescents – require more protein than adults do. All dead animal flesh meat is of an toxic acid pH, red white or blue, mammal, foul or aquatic.
But protein doesn't have to come from meat. Superior protein sources contain little fat but supply protein varieties that are more easily broken down & used by body cells. The wheatgrass book by Ann Wigmore http://www.annwigmore.org/ should be a highly prized book in everyones library. Protein is just one of the many wonders of wheatgrass. A must in your daily regiment. Three books would make a complete library; the wheatgrass book, Alkalize or Die by Dr. Theodore A. Baroody & a book on the rules of proper food combining.
The Journal of Clinical Nutrition produced a chart with revealing percentages of usable energy from various food sources. Red meat wasn't at the top of the chart.
The need is highly exaggerated as only 16% of our body is protein. The answer to the question is very simple. We are able to create our own amino acids from the combination of the best foods & clean air , just as the animals do. We never try to feed amino acids to animals. Thus we are able to eliminate the need for toxic dead animal flesh & have no further need to worry about our constant source of protein.
An explanation of the cause of an ulcer is necessary at this point. There is a sodium coating covering the entire inside wall of the stomach which, if it remains intact, will prevent the digestive juices from digesting the stomach itself. However, when any form of flesh food enters the stomach. Some of the sodium is drawn from the walls & gathers around the meat, thus preventing the digestion of the meat in the stomach & at the same time depleting the sodium on the walls of the stomach.
As one continues to eat meat & a deficiency of sodium in the diet occurs, the sodium lining is not being replaced on the walls of the stomach. The digestive juices then start digesting the stomach, producing what we call an ulcer.
The skin is the largest detoxification organ, sweat is the medium that is used for this process. Pigs & foul do not sweat. The protein flesh of these animals, at the cellular level, becomes a toxic waste site. The concentration of these acid toxins is in proportion to & a function of, exposure to poor nutrition sources & age. We always thought that the reason the Jews were forbidden to eat pork was the pork parasite, trichinosis. All animals that do not sweat out their toxic waste are a more acidic toxic food source than other animal flesh & should be avoided. A more likely reason for the forbidding of the eating of certain animals.
A defense can be offered in defense of protein, the same defense can be used for steroids, the side effects of which offset the benefits. Can the benefits be justified? That is a rhetorical question to which the answer is no.
We have scratched the surface of grain & meat, that just leaves milk. Milk is highly mucus forming & tends to develop toxins through out the body. Milk, being a predigested food, has been known to cause various complications in the stomach & colon. The calcium in milk is difficult to assimilate & may cause toxins in the form of rheumatic fever, arthritis, neuritis & bursitis. The resulting lack of proper digestion & assimilation of the calcium allows it to go into the blood stream in a free form & it is deposited in the tissues, cells & joints, causing the symptoms of the above mentioned diagnoses, where it then can cause intense pain & suffering. The milk cow, which is the animal we think of when it comes to calcium, gets calcium from the same source that we should, green leafy vegetables. Trust me, we have that same or superior ability. Next visit all dairy will be the topic & I'm sure you already know the news will not be good.
It seems a shame to leave fruit unscathed with out at least a parting shot across the bow. Fruit exists to provide vitamins first & foremost. Fruits can't do their job & all the other proposed benefits fruit are credited with are lost due to the following reasons & regulations: depleted, exhausted farming soil #1, modern corporate farming practices #2, green harvesting #3, modern industrial processing methods & government imposed requirements #4 & lastly hybridization, crossbreeding & gene splicing. The meeting of any kind of a daily nutritional requirement would require eating a volume physically impossible for the human body to devourer. The daily recommendation is now all the way up to 12 servings of fruits & vegetables. If you want to move to Arizona & get your own tree you can have a ripe orange. They have to be eaten by themselves & on an empty stomach or only after the previous food is thoroughly digested based upon the rules that guide us to proper food combining. Not viable; take supplements & spend your hard earned money on vegetables that can't be green harvested.
The FDA has the power to regulate any dietary supplement under DSHEA, the Dietary Supplement Health & Education Act. A dietary supplement that is “adulterated” or “misbranded”,” or that bears an unauthorized drug claim, is subject to seizure, condemnation & destruction. Also, DSHEA provides the Secretary of Health & Human Services with the authority to remove any dietary supplement or dietary supplement ingredient that poses an “imminent hazard.” In addition, the U.S. Federal Trade Commission has the ability to remove products & punish companies guilty of fraudulent advertising & promotion. The food pyramid for the first time has placed supplements as one of the daily recommended requirements. So before you want to fit me for a tin-foil hat let me just say I'm not the only one saying that everyone should or will be on supplements.
I have drawn heavily upon Stanley Burroughs author of The Master Cleanser or the lemon aid diet. I credit him for turning my attention to alkalinity. Which he only mentions once in his book. His groupies may recognize this phrase, “It is, in fact, our best aid toward proper alkaline balance”. Next blog I will draw heavily upon Dr. Theodore A. Baroody author of Alkalize Or Die. You just have to love a man that will title a book in such a no nonsense way. But previous to these two marvelous men I spent many happy hours at a web site called alkalize for health http://www.alkalizeforhealth.net/ : This is a very large site & I only disagree with the spiritual aspects, but to each their own, as the seed is so grows the tree.
All toxins, with the exception of alkali poisons such as lye, test acid as a pH. The groups of foods we have just discussed, including fruits (with a couple exceptions),are acidic & toxic & our body must take steps to deal with it. This leads to a very long discussion of body processes upon which we will elaborate later. Remember scratching the surface! The body is a survivor & in the fight to stave off death; all sickness, disease, virus, bacteria & chronic disease or old age result. The body in an effort to maintain an alkaline environment in which to operate & avoid imminent death will do anything including make itself sick & diseased. The body organs & tissues being made up of organic materials, which acid will reek havoc upon, are damaged by having to deal with the acid.
If one is sick & desires healing, it is of prime importance that the true cause of the sickness be discovered. This is always the first step toward recovery. If the particular cause is not recognized, & attention is directed to subordinate causes, or to supposed but not real causes, healing is out of the question. Hippocrates, considered to be the “father of medicine” from whom comes the Hippocratic Oath, said “Let food be your medicine, & your medicine be your food”. The Hippocratic Oath serves as a foundation for other, similar oaths & laws that define good medical practice & morals.
http://www.alkaline.org/alkaline_water.htm A guy like the rest of us finding the path.
http://www.naturalhealthtechniques.com/BasicsofHealth/alkalize_your_body.htm Food lists
http://www.hacres.com/home/home.asp Above reproach, a wonderful resource.
http://www.drday.com/ A medical doctor that has seen the light, impeccable credentials.
http://www.holistic-miracle-medicines.com/alkaline.html Dr. Young is very good & may just be the best, if he isn't he sets a very high standard.
http://www.honordrreg.com/buytrehalose/ChangeYourSugar.pdf More good information on the sugars that were talked about on the alkalize for health web site. He writes a great deal, all of his information is very good. Google search for "j c spencer" "the endowment for medical research".

Rosedale Diet 3 Week Initiation Menu

The Rosedale Diet

Dinner (Day 1) Oct 28

Romaine Salad A’ La Ron Rosedale Diet Recipes pg. # 241-242

1 1 head/less romaine lettuce, shredded

1 egg, hard-boiled & chopped
3 1 avocado, chopped 1/4 c. walnuts, chopped
5 2 tbs. Jarlsberg cheese, grated 2 stalks celery, sliced
7 1/4 head red cabbage, shredded ½ red onion, diced
9 6 olives (your choice)

Basic Herb Vinaigrette Dr. Mercola’s Total Health Cookbook pg # 237

1 1/4 c. fresh lemon juice 1/4 c. red wine/apple cider vinegar
3 3 garlic cloves 1/3 c. Virgin Coconut Oil/ E.V. Olive Oil
5 2 scallions/green onions 3 tbs. Parsley/basil/thyme leaves, fresh
7 1 tbs. Dijon 2 tbs. Savory sunny seed mix

Mix the dressing ingredients in a blender. Add all the other ingredients to a salad bowl, add the dressing, toss & serve.

Basic Sunny Seed Mix Plus Dr. Mercola’s Total Health Cookbook pg. # 215

1 1 1/3 c. sunflower seeds, organic 1/3 c. sesame seeds, organic
3 1/3 c. pumpkin seeds, green pepitas 1/3 c. flax seeds, organic

Combine seeds, store covered in refrigerator/freezer for up to 2 mos.

Savory Sunny Seed Mix

In heavy dry cast iron skillet over medium heat, lightly toast Basic Sunny Seed Mix, stirring constantly, until pumpkin seeds start to pop & aroma of slightly toasted sesame appears. Remove from heat. Add 1/3 c. dry mixed vegetable (soup mix) that has been whirred to power in a blender or coffee grinder, 1 ½ tbs. Poultry seasoning, 1 ½ tbs. Debittered nutritional yeast & 1 tsp. Spike vegetable seasoning or Mrs. Dash. Stir, cool & store in covered container in refrigerator for up to 6 wks.

Grilled Ratatouille Salad Dr. Mercola’s Total Health Cookbook pg. # 89

1 ½ lb. Eggplant, diced 1" 1/4 c. Virgin Coconut Oil/E. V. Olive Oil
3 1/4 lb. Zucchini squash, sliced 1/4 lb. Yellow crook-neck squash, chopped
5 1 red bell pepper, diced 1 red onion, sliced
7 8 button mushrooms, sliced 4 garlic cloves, slivered
9 12 stuffed olives, sliced 2 tbs. Fresh oregano, coarsely chopped
11 2 bay leaves 3/4 c. soup stock/celery juice/water
13 2 tsp. Basil 2 tsp. Oregano
15 1 ½ tsp. Garlic powder 2 tbs. arrowroot

Preparation by True North Health Health Promoting Cookbook pg. # 87. Electric skillet at 250 degrees saute all but last 9 ingredients until transparent/soft. Add last 6 ingredients, except arrowroot, to 4-qt. casserole dish w/1st 7 ingredients. Fill casserole w/liquid to 2/3 full. Cover & bake for 30 min. in oven preheated to 350 degrees. Dissolve arrowroot in liquid, stir into vegetables & bake additional 15 min. Mix slivered garlic & sliced olives w/oregano leaves & sprinkle over salad arranged on large platter or shallow serving bowl, serve hot.

Breakfast (Day 2) Oct 29

Turkey Sausage w/Poached Eggs Rosedale Diet Recipes pg # 259

1 2 turkey sausages 2 poached eggs
3 salt to taste Pinch of cayenne

Broil the sausage for 5 min. on each side, blot excess oil w/paper towels & place on plates. Top w/poached eggs, sprinkle w/salt & cayenne & serve.

Lunch (Day 2) Oct 29

Shrimp Remoulade Ann Louise Gittleman’s Eat Fat, Lose weight pg. # 73

1 1/3 c. fresh parsley, chopped 2 celery stalks, sliced
3 3 garlic cloves, chopped 1/4 c. Dijon
5 1 tbs. Creamy horseradish 3/4 c. homemade mayonnaise
7 ½ tsp. Tabasco sauce ½ tsp. Worcestershire sauce
9 1/4 c. flaxseed oil 2 c. romaine lettuce, shredded
11 1 lb. Shrimp, peeled & chopped salt & pepper to taste

Combine 1st 3 ingredients in a bowl. Blend in next 5 ingredients & slowly whisk in oil. Place lettuce & shrimp in bowl & coat w/mixture, seasoning to taste. Or combine 1st 8 ingredients & seasonings in food processor & mix, shred lettuce w/food processor & coat with mixture, add shrimp & oil & toss. Cool in refrigerator & serve chilled.

Dinner (Day 2) Oct 29

Turkey Burger, Mustard Greens, Feta & Black Pepper Rosedale Diet Recipes pg # 256-257

1 ½ lb. Turkey, ground 1 egg white
3 3 tbs. Almonds, ground salt & pepper
5 1 bunch mustard greens, chopped Pinch of cayenne
7 2 tbs. Feta, crumbled black pepper to taste

Preheat the grill. Mix the turkey, egg white, almonds ,salt, pepper & cayenne. Make into patties. Steam the mustard greens for 10 min. or until done. Grill the burger patties for 10-15 min. on each side or until done. Divide the mustard greens between 2 plates, top w/the burgers & black pepper.

Breakfast (Day 3) Oct 30

Peppers & Egg Scrambler Ann Louise Gittleman’s Fat Flush Cookbook pg. # 50

1 ½ c. green pepper, chopped ½ c. red pepper, chopped
3 1 c. onion, chopped 1/4 c. 1-2-3 Chicken Broth (pg. # 222)
5 8 eggs ½ lb. turkey sausage
7 3 tbs. Virgin Coconut Oil for sauteing

Heat medium skillet medium, saute onion until transparent/tender, add peppers & saute until crisp/soft, add the turkey sausage & saute until done, add broth & heat. Beat eggs & water until foamy & pour over the vegetables. As mixture starts to set, create soft curds w/spatula, reduce heat to low & continue cooking until eggs are set.

1-2-3 Chicken Broth Ann Louise Gittleman’s Fat Flush Cookbook pg. # 222

This broth is delicious as a clear soup all by itself as a meal starter or as a snack. This broth can be used as a cooking stock for other dishes. To remove any Fat, chill broth & skim off fat, which will rise to the top.

1 2 qts. Purified water 3 lbs. Chicken pieces w/bones
3 3 tbs. Apple cider vinegar 1 onion, cut into 1" pieces
5 3 celery stalks, cut into 1" pieces 1 carrot, cut into 1" pieces
7 4 sprigs parsley 2 bay leaves
9 5 garlic cloves, chopped

Place all ingredients in a large pot & bring to a boil. Reduce heat, cover & simmer for about 45 min. Or until the chicken is done. Strain & discard vegetables, bones & bay leaves & save chicken for another dish. Refrigerate & use within 3 days or freeze.

Lunch (Day 3) Oct 30

Sizzling Salmon Ann Louise Gittleman’s Eat Fat, Lose weight Cookbook pg. # 124

1 2 oz./4 tbs. Fresh lemon juice ½ c. fresh cilantro leaves, chopped
3 2 garlic cloves, chopped ½ c. fresh parsley leaves, chopped
5 ½ tsp. Ground cumin 1 tsp. Allspice
7 6 tbs./3 oz. Virgin Coconut Oil 4 salmon fillets, 5 oz. ea.
9 ½ c. almonds, blanched & chopped

Blender 1st 7 ingredients. Bake according to Rosedale Diet Recipes pg. # 258-259 Dijon Salmon.

Rinse the fish, pat dry & place in a glass baking dish, skin side up. Pour the sauce over the salmon & marinate in refrigerator for 1 hr. (optional). Bake in 400 degree preheated oven, covered for 10-15 min. or more, depending on the thickness of the fish, then turn skin side down & bake for approximately 10-15 min. or more.

Tartar Sauce

homemade mayonnaise

Basic Mayonnaise Plus Dr. Mercola’s Total Health Cookbook pg. # 238

1 2 eggs 1 tsp. Dijon mustard
3 dash cayenne 1/4 tsp. Salt
5 3 tbs. Lemon juice, fresh 2/3 c. avocado oil

homemade mayonnaise

Mayonnaise Virgin Coconut Oil pg # 147

1 1 egg 1/4 tsp. Salt
3 ½ tsp. Dijon Stevia for balance, not for sweetness
5 2 tsp. Lemon juice, fresh 3 tbs. White wine vinegar
7 2 c. Virgin Coconut Oil made into Oleolox Dr. Johanna Budwig The Oil Protein Diet

Oleolox- Fat Dr. Johanna Budwig The Oil Protein Diet pg # vii

I like to double the onion & garlic as the flavor will better carry over to the mayonnaise. This is the best fat to be used on vegetables or in soup, etc. replaces butter or any spread.

1 2 c./250g Virgin Coconut Oil (fat)

10 garlic cloves or ½ c./125cc minced garlic
3 1 onion, diced or sliced ½ c./125cc flax seed oil

250g of heated (100 degrees C) coconut fat, cook onion approximately 15 min. Add garlic & heat for additional 3 min. only. Strain the fat through a sieve into 125ccm of flax seed oil (previously chilled for ½ hr. in the freezer). Keep this mixture refrigerated & bring to the table in small portions as required. (I like to saute until transparent & add onions & garlic to vegetables.)
Note: As a rule, flax oil & oleolox should never be heated. If you prepare sauces according to my recipes, the sensitive, unsaturated fatty acids of flax oil are somewhat protected by the sulfhydryl group of spices (eg ; pepper). Be careful not to heat the oleolox more than 1 min.

Combine lemon juice & vinegar from Dr. Mercola’s Recipe & Virgin Coconut Oil Recipe in a separate bowl. Whisk together 1st 4 ingredients from Dr. Mercola’s recipe & 1st 4 ingredients from Virgin Coconut Oil recipe (try 1/8 tsp. Cayenne). You will have achieved balance w/the stevia when the sweetness can be tasted (1/8 tsp. should work). Then thoroughly whisk ½ lemon & vinegar mixture into the egg mixture. Start egg beater or transfer to blender & start on low, add the Virgin Coconut Oil a few drops at a time, this technique is very important & will determine whether you successfully make mayonnaise or flop, the use of a very large spoon will facilitate the proper metering by drops, until the liquid seems to thicken & lighten a bit (which means you’ve got an emulsion on your hands).

A good recommendation is to make it the first time with an egg beater as it is not possible to observe the beginning of the emulsion process in a blender. So you must know where in the process the emulsion event takes place. Once you reach that point increase the Virgin Coconut Oil flow to a constant (albeit thin) stream. Once ½ to 2/3 of the Virgin Coconut Oil is in & the mixer is beginning to labor because the mayonnaise is needing to be thinned, add the rest of the lemon juice mixture, add all of the oil by the same method. Lastly add the avocado oil from Dr. Mercola’s recipe. Continue blending until all of the oil is incorporated. Leave at room temp. for 1 to 2 hrs. then refrigerate for up to 1 wk. Should yield almost 1 qt. For a more mayonnaise like consistency add 1/3 c. avocado oil & ½ c..flax oil.

Remoulade

To 1 c. of homemade mayonnaise, add 2 tsp. Capers, 1 tsp. Minced scallion/green onions & 1 tsp. minced parsley.

Tartar sauce

To 1 c. remoulade, add 2 tsp dillweed & 1 tbs. copped dill pickles.

Green bean dish combining the recipes in the True North Health-Health Promoting Cookbook pg. # 26 Green Bean Puree & Virgin Coconut Oil pg. # 195

Green Beans w/Spicy Balsamic Sauce.

1 1 ½ lb./8 c. green beans, sliced 1" 4 c. zucchini, sliced
3 4 garlic cloves, chopped ½ onion, diced
5 1/3 c. Virgin Coconut Oil 1 tsp balsamic vinegar
7 1 tsp. Tamari ½ tsp red pepper flakes/to taste
9 1/3 c. walnuts, chopped

W/electric frying pan at 225 degrees melt coconut oil, saute garlic until brown, add onion & saute until transparent/soft, add zucchini & cook covered 6-8 min./until crisp/tender. Add beans, cover & cook until done, stirring occasionally. Before taking up stir in vinegar & tamari.

Dinner (Day 3) Oct 30

Garlic Shrimp Rosedale Diet Recipes pg. # 227

Marinade

1 1/3 c. fresh lime juice ½ c. oil for sauteing
3 10-20 garlic cloves ½ c. fresh cilantro, chopped
5 1/4 tsp. Red pepper flakes salt to taste

1 4 c. julienned zucchini 1 lb. Raw shrimp, peeled & deveined
3 3 tbs. Or more Virgin Coconut Oil for sauteing

Blender marinade, toss shrimp w/marinade & refrigerate for 1 hr. Saute the Zucchini until done. Place the zucchini in a baking dish, cover & keep warm in the oven. Saute the shrimp & marinade for about 5 min. or just until the shrimp begins to turn pink. Pile the zucchini on each plate & top w/the shrimp mixture.

Breakfast (Day 4) Oct 31

Turkey Sausage w/Poached Eggs Rosedale Diet Recipes pg # 259

1 2 turkey sausages 2 poached eggs
3 salt to taste Pinch of cayenne

Broil the sausage for 5 min. on each side, blot excess oil w/paper towels & place on plates. Top w/poached eggs, sprinkle w/salt & cayenne & serve.

Lunch (Day 4) Oct 31

Salmon Salad Rosedale Diet Recipes pg # 218-219

1 ½ c. Virgin Coconut Oil 2 tbs. Balsamic vinegar
3 2-3 tbs. Salmon sauce 1tbs. Fresh lemon juice
5 1 tbs. Fresh dill, chopped 4 garlic cloves, diced
7 18 kalamata Greek olives/calamata

Blender vinaigrette.

1 4 c. baby romaine salad greens 2 tbs. Fresh dill, chopped
3 ½ red bell pepper, chopped left over asparagus, cut 1"
5 leftover salmon broken into bite-sized pieces

Toss salad ingredients & dressing & serve.

Dinner (Day 4) Oct 31

Shrimp Remoulade Ann Louise Gittleman’s Eat Fat, Lose weight pg. # 73

1 1/3 c. fresh parsley, chopped 2 celery stalks, sliced
3 3 garlic cloves, chopped 1/4 c. Dijon
5 1 tbs. Creamy horseradish 3/4 c. homemade mayonnaise
7 ½ tsp. Tabasco sauce ½ tsp. Worcestershire sauce
9 1/4 c. flaxseed oil 2 c. romaine lettuce, shredded
11 1 lb. Shrimp, peeled & chopped salt & pepper to taste

Combine 1st 3 ingredients in a bowl. Blend in next 5 ingredients & slowly whisk in oil. Place lettuce & shrimp in bowl & coat w/mixture, seasoning to taste. Or combine 1st 8 ingredients & seasonings in food processor & mix, shred lettuce w/food processor & coat with mixture, add shrimp & oil & toss. Cool in refrigerator & serve chilled.

Breakfast (Day 5) Nov 1

Peppers & Egg Scrambler Ann Louise Gittleman’s Fat Flush Cookbook pg. # 50

1 ½ c. green pepper, chopped ½ c. red pepper, chopped
3 1 c. onion, chopped 1/4 c. 1-2-3 Chicken Broth (pg. # 222)
5 8 eggs Last of the turkey sausage
7 3 tbs. Virgin Coconut Oil for sauteing

Heat medium skillet medium, saute onion until transparent/tender, add peppers & saute until crisp/soft, add the last of the turkey sausage & saute until done, add broth & heat. Beat eggs & water until foamy & pour over the vegetables. As mixture starts to set, create soft curds w/spatula, reduce heat to low & continue cooking until eggs are set.

1-2-3 Chicken Broth Ann Louise Gittleman’s Fat Flush Cookbook pg. # 222

This broth is delicious as a clear soup all by itself as a meal starter or as a snack. This broth can be used as a cooking stock for other dishes. To remove any Fat, chill broth & skim off fat, which will rise to the top.

1 2 qts. Purified water 3 lbs. Chicken pieces w/bones
3 3 tbs. Apple cider vinegar 1 onion, cut into 1" pieces
5 3 celery stalks, cut into 1" pieces 1 carrot, cut into 1" pieces
7 4 sprigs parsley 2 bay leaves
9 5 garlic cloves, chopped

Place all ingredients in a large pot & bring to a boil. Reduce heat, cover & simmer for about 45 min. Or until the chicken is done. Strain & discard vegetables, bones & bay leaves & save chicken for another dish. Refrigerate & use within 3 days or freeze.

Lunch (Day 5) Nov 1

Gingery Chicken Soup Rosedale Diet Recipes pg # 231-232

1 1 chicken cut into pieces 3" piece of ginger, peeled & chopped
3 5 garlic cloves, smashed 4 celery stalks, sliced
5 1 bunch Italian parsley, chopped 1 red onion, diced
7 9 whole cloves 1 bunch chard/spinach, shredded

Place chicken in a large soup pot & cover w/2 qts. water & bring to a boil & reduce to simmer. Add ginger, garlic, celery & parsley. Cut onion in half & stick cloves in each half. Simmer for 2-3 hrs. Set aside the chicken for chicken salad lunch another day. Bring to a boil & reduce to simmer & add chard/spinach. Simmer for 10 min. & serve

Romaine Salad Rosedale Diet Recipes pg # 232

Citrus Vinaigrette

1 2 tbs. Fresh lemon juice ½ c. Virgin Coconut Oil/E. V Olive Oil
3 1 tbs. Fresh lime juice 1/4 c. fresh mint, chopped
5 Stevia powder to taste

1 3 c. romaine lettuce, torn 1 celery stalk, chopped
3 ½ yellow bell pepper, diced 1/4 head red cabbage, shredded
5 ½ c. pecans, chopped

Blender vinaigrette, toss salad ingredients w/dressing & serve.

Dinner (Day 5) Nov 1

Olive-Tuna Salad Ann Louise Gittleman’s Eat Fat, Lose Weight Cookbook pg.
#95-96

1 1/4 c. Balsamic vinegar 1/4 c. Virgin Coconut Oil/E. V .Olive Oil
3 1 red onion, sliced 8 oz. White tuna in water
5 1/4 c. black olives, sliced 1/4 c. fresh parsley, chopped
7 Salt & pepper to taste 6 c. romaine lettuce, chopped
9 1/3 c. almonds, slivered 2/3 c. homemade mayonnaise

Mix oil & vinegar, toss w/ingredients, add mayonnaise & mix, garnish w/almonds
& serve.

Breakfast (Day 6) Nov 2

Weekend Turkey & Egg Bake Ann Louise Gittlemans’ Fat Flush Plan pg. # 139

1 ½ lb. Ground turkey 1 c. mushrooms, chopped
3 ½ c. onion, chopped ½ c. red pepper, chopped
5 1/4 tsp. dill 1/4 tsp. Fennel
7 1 garlic clove, minced 2 eggs, beaten
9 1/4 c. fresh parsley, minced

Saute onion & garlic in oil until translucent/soft, saute red pepper a few min. then add turkey, dill, mushrooms & fennel & saute until turkey is done, Transfer to pie plate, stir together eggs & parsley & spread them over the turkey mixture. Bake uncovered in a 350 degree preheated oven for 25-30 min. or less until the top is set.

Lunch (Day 6) Nov 2

Salmon Cakes w/Asparagus Rosedale Diet Recipes pg # 234-235

Salmon Cakes

1 6 oz. Salmon, canned 1 egg
3 1/3 c. walnuts, grounded ½ c. fresh Italian parsley, chopped
5 1/4 tsp. Salt Pinch of cayenne

Mix the salmon cake ingredients & refrigerate for 1 hr., will falcate easier handling when forming paddies.

Caper Sauce

1 3 tbs. Homemade mayonnaise 1tbs. Capers
3 1 tbs. Lemon juice salt to taste
5 2 tbs. Fresh parsley, chopped 2 tbs. Fresh dill

Blender caper sauce. Form cakes w/salmon mixture. Broil the cakes in a greased baking dish for 5-7 min. on each side. Serve the cakes w/the caper sauce.

Warm Asparagus & Mushrooms Ann Louise Gittleman’s Fat Flush Plan pg. # 153-154

1 1 lb. Asparagus spears, cut 1" 1 tbs. Vegetable broth
3 4 c. mushrooms, sliced ½ c. onion, chopped
5 1 tbs. Garlic, minced 1/4 c. fresh lemon juice
7 1-4 tbs. Flaxseed oil 1/8 Virgin Coconut Oil for sauteing

Prepare fresh asparagus & slice. Steam the asparagus about 5-6 min. or longer until crisp but tender. Saute onion & garlic in oil until transparent/soft, add mushrooms & saute a few min. more until soft. Set aside as the temp. must drop a bit before the flax oil can be added. Combine asparagus w/sauted ingredients, drizzle w/flaxseed oil before serving.

Dinner (Day 6) Nov 2

Stuffed Turnips Countryside & Small Stock Journal Vol. 88 No. 6 Nov./Dec., ‘04 pg. # 92

Mahshi Lift (Arabic) serves 6

1 8 white turnips, about 4 lbs. 1 c. almonds, pulverized
3 2 onions, chopped 4 tbs. Virgin Coconut oil/butter
5 1 tsp. salt 1 tsp. Pepper
7 ½ tsp. Ginger, ground 1/8 tsp. Cayenne

water mixture

1 ½ tsp. Salt ½ tsp. Pepper
3 ½ tsp. Garlic powder
4 1 ½ c. water mixed w/2 tbs. coriander leaves, finely chopped

Bring turnips covered w/water to a boil, then cook for 15 min. or until turnips are half cooked. Allow turnips to cool. Cut off tops & scoop out to about 1/4 “ thick shells or thicker. A melon baller works really well for this purpose. Combine remaining ingredients, except water mixture, to make stuffing. Stuff turnips, then secure tops w/toothpicks. Pour water mixture in pot w/cover, place turnips w/top side up..Cover, then bake in a 350 degree oven for 1 hr. or until turnips are well done. Serve hot w/sauce. The sauce really makes this dish, the curry sauce is almost a perfect match. Make far more sauce than you think you will need, it will be a big hit.

Curry mayonnaise

To 1 c. of homemade mayonnaise, add 1/3 tsp. Curry powder

Breakfast (Day 7) Nov 3

Crust-less Quiche Dr. Mercola’s Total Health Cookbook pg # 173

1 3 garlic cloves, diced 2 tbs. or more Virgin Coconut Oil for sauteing
3 ½ red onion, slivered 2 c. broccoli florets
5 1/4 c. parsley, chopped 2 tsp. Basil, dried
7 4 eggs ½ c. almond milk
9 1/8 c. arrowroot 1 tsp. Dijon
11 salt & pepper/cayenne to taste 2 tbs. Flax seed, ground
13 1/3 c. cheese, (list A) Feta/Parmesan, 1 tbs. per serving

Preheat oven to 350 degrees. Saute onion & garlic until transparent/soft, add broccoli, saute until it starts to brighten. Add chopped parsley & basil & stir to combine, beat eggs w/milk, arrowroot, Dijon, salt & pepper/cayenne, stir egg mixture into vegetable mixture, turn off heat. Transfer from saute skillet to greased casserole, top w/cheese. Bake for 15-20 min. or until set.
Serve topped w/coffee grinder ground up flax seed.

Lunch (Day 7) Nov 3

Stuffed Pepper Squash Countryside & Small Stock Journal Vol. 88 No. 6
Nov./Dec. ‘04 pg. # 92

Mahshi Qar (Arabic) serves 6 to 12 acorn squash may be substituted for the pepper squash.

1 2 onions, chopped 2 garlic cloves, chopped
3 4 tbs. Virgin Coconut Oil 3 pepper squash, from 1 to 2 lbs. each
5 1 c. turnip, mashed 1 ½ c. cashews, roasted & pulverized
7 1 tsp. Pepper 1 tsp. Coriander, ground
9 1/8 tsp. cayenne 1 tsp. Salt

Steam turnip scoopings & cook until crunchy done, then mash. Butter & spices can be added to taste. Cut out stem ends of squash & reserve, or halve acorn squash & clean. Combine in blender on low, reserving cashews, remaining ingredients to make stuffing, scrape sides until mixture is very finely pulverized, add steamed turnip & mix. Lastly add cashews & scrap sides until throughly mixed. Stuff squash, then replace stem ends or wrapper acorn squash w/tin foil. Bake in 350 degree preheated oven for 1 hr. or longer until squash is well done. Slice each squash into serving pieces before serving.

Dinner (Day 7) Nov 3

Basic Stuffed (Deviled) Eggs Dr. Mercola’s Total Health Cookbook pg # 172

1 6 eggs 1/3 c. homemade mayonnaise
3 2 tsp. Dijon 1 tsp. Vinegar
5 1 tbs. Flax seed oil ½ tsp. Mrs. Dash
7 paprika & dill for garnish cayenne to taste or 2-3 grinds fresh black pepper

Eggs & water in saucepan over high heat to boiling. Reduce heat, preparation time 20 min. Mash yolks w/fork until smooth. Don’t use a food processor as the eggs will become gummy. Add mayonnaise, mustard, seasoning & whisk briefly to blend & fluff mixture. Add any desired ingredients at this point. Sprinkle w/garnish & serve or refrigerate.

Quick Crunchy ‘Cado Dr. Mercola’s Total Health Cookbook pg # 95

1 1 ½ c. cucumber, pealed & sliced 1 ½ c. celery, sliced
3 1 avocado, cubed ½ c. dill pickle, chopped
5 ½ c. parsley, loosely packed 1 tsp. Lime juice, fresh
7 ½ tsp. Mrs. Dash 5-6 grinds black pepper
9 4 leaf lettuce leaves 1/4 c. black olive, slices

Toss cucumber, celery, avocado & dill pickles. Vegetable cuts for this recipe should roughly equal about ½ “ each. Rough chop parsley, pour lime juice over salad, add vegetable seasoning & pepper. Stir lightly to mix, being careful not to smash avocado pieces & serve w/lettuce & black olive garnish.

Breakfast (Day 8) Nov 4

Shepherd’s Pie Rosedale Diet Recipes pg # 267

1 1 head cauliflower, cut into florets

1 tbs. Virgin Coconut Oil/E. V. Olive Oil
3 1 bunch spinach, chopped 1 onion, chopped
5 1 c. beef stock (pg. # 223) 3 or 4 garlic cloves, chopped
7 3 tbs. Fresh rosemary, chopped 1/4 c. fresh parsley, chopped
9 1 tbs. Fresh thyme, chopped 3/4 lb. Ground beef
11 salt to taste 1 tbs. Xanthan gum/arrowroot for thickener
13 cayenne/pepper to taste 1 or more tbs. Virgin Coconut Oil to saute with

Steam cauliflower until crunchy done. Saute onion & garlic until translucent/soft, add beef & saute until browned. Add 2 tbs. beef broth, herb & spinach & simmer for 5 min. more. Add remaining beef broth, return to simmer & stir in arrowroot to thicken. Reduce heat, cover & simmer for 5 min. Preheat oven to 450 degrees. Blend cauliflower in a food processor w/butter & salt & cayenne. Top beef w/cauliflower, dot w/butter & bake uncovered for about 7 min. more until it begins to brown a bit, add up to another 7 min. or slightly more then serve whether brown or not.

1-2-3 Beef Broth Ann Louise Gittleman’s Fat Flush Cookbook pg. # 223

Similar to the chicken broth, this broth can be used for sauteing other foods or by itself as a light soup. To remove any fat, chill broth & skim off fat, which will rise to the top.

1 3 lb. Beef shank bones 1 onion, cut into 1" pieces
3 2 qts. Purified water 3 tbs. Apple cider vinegar
5 3 celery stalks, cut into 1" pieces 1 carrot, cut into 1" pieces
7 4 sprigs fresh parsley 5 garlic cloves, chopped
9 2 bay leaves

Place bones & onion in a roasting pan & bake in a 450 degree preheated oven for 30 min. or until bones are browned. Place bones & onions in a stockpot & add water, vinegar, celery, carrot, parsley, garlic & bay leaves & bring to a boil. Reduce heat, cover & simmer for 3 hrs. Strain & discard vegetables & bones & save the meat for later use or another recipe. Refrigerate & use within 3 days or freeze.

Lunch (Day 8) Nov 4

Chicken Salad Rosedale Diet Recipes pg. # 216

Dijon Vinaigrette

1 3 tbs. Red wine vinegar ½ c. Virgin Coconut Oil/E. V. Olive Oil
3 1/4 tsp. Dijon mustard 1 clove garlic
5 salt to taste Stevia to taste

1 1 boneless chicken breast 1 head romaine lettuce
3 1/4 c. walnuts, chopped 6 kalamata olives, halved
5 1 avocado, sliced

Blender vinaigrette, toss lettuce w/ ½ the dressing. Divide into individual servings, top w/chicken, avocado & walnuts, drizzle dressing on top.

Dinner (Day 8) Nov 4

Oriental Hot & Sour Mushroom Egg Drop Dr. Mercola’s Total Health Cookbook pg. #134

1 3 slices ginger root, fresh 1 or more tbs. Virgin Coconut Oil to saute with
3 4 green onions, sliced ½ lb. Mushrooms, sliced
5 2 8 oz. Bamboo shoots, canned 2/3 c. water chestnuts, drained & sliced
7 3 tbs. Tamari 2 32 oz. Chicken broth, canned or 1-2-3 broth
9 4 c. brock choy, shredded 2 c. snow peas, 1" cuts
11 2 tbs. Rice wine vinegar 3 eggs, beaten

Saute ginger slices in oil several min. Add white parts of onion & saute until translucent/soft. Add mushrooms, bamboo shoots & water chestnuts & saute for 5 min. Add tamari & stock, simmer covered 8-10 min. more. Heat soup to a gentle boil. Stir soup in a circular direction w/knife or chopstick, drizzling beaten egg mixture in a thin steady stream. Serve topped w/scallion garnish.

Breakfast (Day 9) Nov 5

Turkey Sausage w/Poached Eggs Rosedale Diet Recipes pg # 259

1 2 turkey sausages 2 poached eggs
3 salt to taste 1 avocado
5 dash cayenne

Broil sausages 5 min. On each side. Blot excess oil w/paper towels & plate, top w/poached egg. Salt to taste & sprinkle w/cayenne & plate avocado & serve.

Lunch (Day 9) Nov 5

Zucchini Casserole Reminisce Magazine May/June ‘04 Ann Cargile pg # 50

1 1 1/3 c. zucchini, sliced 1/4 c. Virgin Coconut Oil
3 1 onion, chopped 1 tsp. Green pepper, chopped
5 1 egg ½ c. homemade mayonnaise
7 1/3 c. parmesan cheese, grated 1/4 tsp. Salt
9 1/8 tsp. Pepper/cayenne 2 cloves garlic
11 2 tbs. Arrowroot

Saute onion & garlic in oil until transparent/soft, add zucchini & green pepper, saute until vegetables are crisp-tender. W/egg beaten, add mayonnaise, parmesan cheese, salt & pepper / cayenne, mix well. Stir into vegetable mixture, add arrowroot for thickening. Transfer to greased 1 qt. casserole, bake uncovered at 350 degrees 25-30 min. or until golden brown, may not brown.

Salmon Crepes Dr. Mercola’s Total Health Cookbook pg. # 185

1 8 No-Grain crapes (see pg. # 203) 1 tbs. Vrigin Coconut Oil
3 1 shallot/2 garlic cloves, minced 1 10 oz. Spinach, package fresh
5 1 can artichoke, quartered 2 c. asparagus, fresh/canned chopped
7 1 14 zo. Salmon, canned 1 14 oz. Salmon, canned
9 1 tbs. Remoulade sauce (pg. # 238)
10 1 tsp. Braggs liquid/Spik vegetable seasoning/Mrs. Dash

homemade mayonnaise

Basic Mayonnaise Plus Dr. Mercola’s Total Health Cookbook pg. # 238

1 2eggs 1 tsp. Dijon mustard
3 dash cayenne 1/4 tsp. Salt
5 3 tbs. Lemon juice, fresh 2/3 c. avocado oil

Remoulade

To 1 c. of homemade mayonnaise, add 2 tsp. Capers, 1 tsp. Minced scallion/green onion & 1 tsp. Minced parsley.

Prepare crepes or pull already-prepared portions from your freezer. If crepes are frozen, moisten slightly w/water or brush lightly w/oil. Preheat oven to 350 degrees. Melt coconut oil & saute minced shallot/garlic until translucent/soft. If using fresh asparagus, add it at this point & saute until it starts to brighten. If using canned or frozen asparagus, add it w/artichokes. Add spinach leaves & saute until spinach starts to wilt. Add remaining vegetables & sprinkle w/Bragg’s/Spik or Mrs. Dash. Add salmon & heat through. Divide mixture among 8 crepes. Place about 1/4 c. filling on each crepe, topping w/2 tsp. portion or more of remoulade sauce before rolling up. Place filled crepes, edges down in lightly buttered/oiled ceramic or glass casserole. Place in preheated oven for approximately 5-6 min. Until heated through.

No-Grain Crepes Dr. Mercola’s Total Health Cookbook pg. # 203

1 2 eggs 1 c. water
3 1/4 tsp. Salt ½ tsp. Vanilla extract
5 ½ tsp. Nutmeg 1 c. arrowroot
7 2 tsp. Coconut oil

Pour eggs, milk, water, salt, nutmeg, vanilla, flour & oil in a blender, pulse until just mixed, scraping down sides if necessary, then process on medium for about 10 sec. to blend. Important step: let rest for at least 30 min. & preferably 1 hr. Grease hot pan or skillet w/dab of oil, then pour 1/4 c. batter over hot pan, rotating pan to distribute a light coating of batter evenly. Cook crepe until golden on the bottom & starting to dry on top, about 1-2 min. Flip crepe w/metal spatula & cook less than 1 min. more. Remove & repeat procedure until all crepe batter has been used. Use immediately as wrapper for meat &/or vegetables or cheese fillings, deserts, etc. or wrap tightly & refrigerate or freeze for future use.

Meal plans/recipes were the most frequent problems, next is easy/simple meal plans/recipes, next is a web page, support group, or community. Together we can make this shaky start evolve into the support that will give security to veterans & beginners. Please comment often, all are more than welcome & greatly appreciated. Leave your favorite recipes, tips, web links, no information is to great or small. I have used all of the following recipes, some are very good, some are passable. The last recipe is a easy simple home made mayonnaise.

The Rosedale Diet ( Initiation Menu )

Dinner (Day 1)

Romaine Salad A’ La Ron Rosedale Diet Recipes pg. # 241-242
1 head/less romaine lettuce, shredded
1 omega 3 egg, hard-boiled & chopped
1 avocado, chopped
1/4 c. walnuts, chopped
2 tbs. Jarlsberg cheese, grated
2 stalks celery, sliced
1/4 head red cabbage, shredded
½ red onion, diced
6 olives (your choice)

Basic Herb Vinaigrette Dr. Mercola’s Total Health Cookbook pg # 237
1/4 c. fresh lemon juice
1/4 c. red wine/apple cider vinegar
3 garlic cloves
1/3 c. Virgin Coconut Oil/ E.V. Olive Oil
2 scallions/green onions
3 tbs. Parsley/basil/thyme leaves, fresh
1 tbs. Dijon
2 tbs. Savory sunny seed mix

Mix the dressing ingredients in a blender. Add all the other ingredients to a salad bowl, add the dressing, toss & serve.

Basic Sunny Seed Mix Plus Dr. Mercola’s Total Health Cookbook pg. # 215
1 1/3 c. sunflower seeds, organic
1/3 c. sesame seeds, organic
1/3 c. pumpkin seeds, green pepitas
1/3 c. flax seeds, organic

Combine seeds, store covered in refrigerator/freezer for up to 2 mos.

Savory Sunny Seed Mix

In heavy dry cast iron skillet over medium heat, lightly toast Basic Sunny Seed Mix, stirring constantly, until pumpkin seeds start to pop & aroma of slightly toasted sesame appears. Remove from heat. Add 1/3 c. dry mixed vegetable (soup mix) that has been whirred to power in a blender or coffee grinder, 1 ½ tbs. Poultry seasoning, 1 ½ tbs. Debittered nutritional yeast & 1 tsp. Spike vegetable seasoning or Mrs. Dash. Stir, cool & store in covered container in refrigerator for up to 6 wks.

Grilled Ratatouille Salad Dr. Mercola’s Total Health Cookbook pg. # 89
1 ½ lb. Eggplant, diced 1"
1/4 c. Virgin Coconut Oil/E. V. Olive Oil
1/4 lb. Zucchini squash, sliced
1/4 lb. Yellow crook-neck squash, chopped
1 red bell pepper, diced
1 red onion, sliced
8 button mushrooms, sliced
4 garlic cloves, slivered
12 stuffed olives, sliced
2 tbs. Fresh oregano, coarsely chopped
2 bay leaves
3/4 c. soup stock/celery juice/water
2 tsp. Basil
2 tsp. Oregano
1 ½ tsp. Garlic powder
2 tbs. arrowroot

Preparation by True North Health Health Promoting Cookbook pg. # 87. Electric skillet at 250 degrees saute all but last 9 ingredients until transparent/soft. Add last 6 ingredients, except arrowroot, to 4-qt. casserole dish w/1st 7 ingredients. Place liquid in casserole. Cover & bake for 30 min. in oven preheated to 350 degrees. Dissolve arrowroot in liquid, stir into vegetables & bake additional 15 min. Mix slivered garlic & sliced olives w/oregano leaves & sprinkle over salad arranged on large platter or shallow serving bowl, serve hot.

Breakfast (Day 2)

Turkey Sausage w/Poached Eggs Rosedale Diet Recipes pg # 259
2 turkey sausages
2 poached omega 3 eggs
salt to taste Pinch of cayenne

Broil the sausage for 5 min. on each side, blot excess oil w/paper towels & place on plates. Top w/poached eggs, sprinkle w/salt & cayenne & serve.

Lunch (Day 2)

Shrimp Remoulade Ann Louise Gittleman’s Eat Fat, Lose weight pg. # 73
1/3 c. fresh parsley, chopped
2 celery stalks, sliced
3 garlic cloves, chopped
1/4 c. Dijon
1 tbs. Creamy horseradish
3/4 c. homemade mayonnaise
½ tsp. Tabasco sauce
½ tsp. Worcestershire sauce
1/4 c. "Udo's choice" oil blend flaxseed oil
2 c. romaine lettuce, shredded
1 lb cooked shrimp, peeled & chopped
salt & pepper to taste

Combine 1st 3 ingredients in a bowl. Blend in next 5 ingredients & slowly whisk in oil. Place lettuce & shrimp in bowl & coat w/mixture, seasoning to taste. Or combine 1st 8 ingredients & seasonings in food processor & mix, shred lettuce w/food processor & coat with mixture, add shrimp & oil & toss. Cool in refrigerator & serve chilled.

Dinner (Day 2)

Turkey Burger, Mustard Greens, Feta & Black Pepper Rosedale Diet Recipes pg # 256-257
½ lb. Turkey, ground
1 omega 3 egg white
3 tbs. Almonds, ground
1 bunch mustard greens, chopped
Pinch of cayenne
2 tbs. Feta, crumbled
salt & black pepper to taste

Preheat the grill. Mix the turkey, egg white, almonds ,salt, pepper & cayenne. Make into patties. Steam the mustard greens for 10 min. or until done. Grill the burger patties for 10-15 min. on each side or until done. Divide the mustard greens between 2 plates, top w/the burgers & black pepper.

Breakfast (Day 3)

Peppers & Egg Scrambler Ann Louise Gittleman’s Fat Flush Cookbook pg. # 50

½ c. green pepper, chopped
½ c. red pepper, chopped
1 c. onion, chopped
1/4 c. 1-2-3 Chicken Broth (pg. # 222)
8 omega 3 eggs
½ lb. turkey sausage
3 tbs. Virgin Coconut Oil for sauteing

Heat medium skillet medium, saute onion until almost transparent/tender, add peppers & saute until crisp/soft, add the turkey sausage & saute until done, add broth & heat. Beat eggs & water until foamy & pour over the vegetables. As mixture starts to set, create soft curds w/spatula, reduce heat to low & continue cooking until eggs are set.

1-2-3 Chicken Broth Ann Louise Gittleman’s Fat Flush Cookbook pg. # 222
This broth is delicious as a clear soup all by itself as a meal starter or as a snack. This broth can be used as a cooking stock for other dishes. To remove any Fat, chill broth & skim off fat, which will rise to the top or also a broth/fat seperating cup that pours through a spout from the bottom.

2 qts. Purified water
3 lbs. Chicken pieces w/bones
3 tbs. Apple cider vinegar
1 onion, cut into 1" pieces
3 celery stalks, cut into 1" pieces
1 carrot, cut into 1" pieces
4 sprigs parsley
2 bay leaves
5 garlic cloves, chopped

Place all ingredients in a large pot & bring to a boil. Reduce heat, cover & simmer for about 45 min. Or until the chicken is done. Strain & discard vegetables, bones & bay leaves & save chicken for another dish. Refrigerate & use within 3 days or freeze.

Lunch (Day 3)

Sizzling Salmon Ann Louise Gittleman’s Eat Fat, Lose weight Cookbook pg. # 124
2 oz./4 tbs. Fresh lemon juice
½ c. fresh cilantro leaves, chopped
2 garlic cloves, chopped
½ c. fresh parsley leaves, chopped
½ tsp. Ground cumin
1 tsp. Allspice
6 tbs./3 oz. Virgin Coconut Oil
4 salmon fillets, 5 oz. ea.
½ c. almonds, blanched & chopped

Blender 1st 7 ingredients. Bake according to Rosedale Diet Recipes pg. # 258-259 Dijon Salmon.
Rinse the fish, pat dry & place in a glass baking dish, skin side up. Pour the sauce over the salmon & marinate in refrigerator for 1 hr. (optional). Bake in 400 degree preheated oven, covered for 10-15 min. or more, depending on the thickness of the fish, then turn skin side down & bake for approximately 10-15 min. or more.

Tartar Sauce

homemade mayonnaise
Basic Mayonnaise Plus Dr. Mercola’s Total Health Cookbook pg. # 238
2 omega 3 eggs
1 tsp. Dijon mustard
dash cayenne
1/4 tsp. Salt
3 tbs. Lemon juice, fresh
2/3 c. avocado oil

homemade mayonnaise
Mayonnaise Virgin Coconut Oil pg # 147
1 omega 3 egg
1/4 tsp. Salt
½ tsp. Dijon
Stevia for balance, not for sweetness
2 tsp. Lemon juice, fresh
3 tbs. White wine vinegar
2 c. Virgin Coconut Oil made into "Oleolox" from Dr. Johanna Budwig The Oil Protein Diet

"Oleolox"- Fat Dr. Johanna Budwig The Oil Protein Diet pg # vii
I like to double the onion & garlic as the flavor will better carry over to the mayonnaise.
This is the best fat to be used on vegetables or in soup, etc. replaces butter or any spread.

2 c./250g Virgin Coconut Oil (fat)
10 garlic cloves or ½ c./125cc minced garlic
1 onion, diced or sliced
½ c./125cc "Udo's choice" oil blend flax seed oil

250g of heated (100 degrees C) coconut fat, cook onion approximately 15 min. Add garlic & heat for additional 3 min. only. Strain the fat through a sieve into 125ccm of flax seed oil (previously chilled for ½ hr. in the freezer). Keep this mixture refrigerated & bring to the table in small portions as required. (I like to saute until transparent/soft tending toward caramelized & refrigerate & keep & add onions & garlic to vegatables or as a seasoning to another dish.)
Note: As a rule, flax oil & oleolox should never be heated. If you prepare sauces according to my recipes, the sensitive, unsaturated fatty acids of flax oil are somewhat protected by the sulfhydryl group of spices (eg ; pepper). Be careful not to heat the oleolox more than 1 min.

Combine lemon juice & vinegar from Dr. Mercola’s Recipe & Virgin Coconut Oil Recipe in a separate bowl. Whisk together 1st 4 ingredients from Dr. Mercola’s recipe & 1st 4 ingredients from Virgin Coconut Oil recipe (try 1/8 tsp. Cayenne). You will have achieved balance w/the stevia when the sweetness can be tasted (a slight 1/8 tsp. should work add sparingly). Then thoroughly whisk ½ lemon & vinegar mixture into the egg mixture. Start egg beater or transfer to blender & start on low, add the Virgin Coconut Oil a few drops at a time, this technique is very important & will determine whether you successfully make mayonnaise or flop, the use of a very large spoon or turkey baster will facilitate the proper metering by drops, until the liquid seems to thicken & lighten a bit (which means you’ve got an emulsion on your hands). A good recommendation is to make it the first time with an egg beater as it is not possible to observe the beginning of the emulsion process in a blender. So you must know where in the process the emulsion event takes place. Once you reach that point increase the Virgin Coconut Oil flow to a constant (albeit thin) stream. Once ½ to 2/3 of the Virgin Coconut Oil is in & the mixer is beginning to labor because the mayonnaise is needing to be thinned, add the rest of the lemon juice mixture, add all of the oil by the same method. Lastly add the avocado oil from Dr. Mercola’s recipe. Continue blending until all of the oil is incorporated. Leave at room temp. for 1 to 2 hrs. then refrigerate for up to 1 wk. Should yield almost 1 qt. For a more mayonnaise like consistency add 1/3 c. avocado oil & ½ c. flax oil.

Remoulade
To 1 c. of homemade mayonnaise, add 2 tsp. Capers, 1 tsp. Minced scallion/green onions & 1 tsp. minced parsley.

Tartar sauce
To 1 c. remoulade, add 2 tsp dillweed & 1 tbs. copped dill pickles.

Green bean dish combining the recipes in the True North Health-Health Promoting Cookbook Green Bean Puree pg. # 26 & Virgin Coconut Oil pg. # 195 Green Beans w/Spicy Balsamic Sauce.

1 ½ lb./8 c. green beans, sliced 1"
4 c. zucchini, sliced
4 garlic cloves, chopped
½ onion, diced
1/3 c. Virgin Coconut Oil
1 tsp balsamic vinegar
1 tsp. Tamari
½ tsp red pepper flakes/to taste
1/3 c. walnuts, chopped

W/electric frying pan at 225 degrees melt coconut oil, saute garlic and onion until transparent/soft, add zucchini & cook covered 6-8 min./until crisp/tender. Add beans, cover & cook until done, stirring occasionally. Before taking up stir in vinegar & tamari.

Dinner (Day 3)

Garlic Shrimp Rosedale Diet Recipes pg. # 227

Marinade
1/3 c. fresh lime juice
½ c. oil for sauteing
10-20 garlic cloves
½ c. fresh cilantro, chopped
1/4 tsp. Red pepper flakes
salt to taste

4 c. julienned zucchini
1 lb. Raw shrimp, peeled & deveined
3 tbs. or more Virgin Coconut Oil for sauteing

Blender marinade, toss shrimp w/marinade & refrigerate for 1 hr. Saute the Zucchini until done. Place the zucchini in a baking dish, cover & keep warm in the oven. Saute the shrimp & marinade for about 5 min. or just until the shrimp begins to turn pink. Pile the zucchini on each plate & top w/the shrimp mixture.

Breakfast (Day 4)

Turkey Sausage w/Poached Eggs Rosedale Diet Recipes pg # 259
2 turkey sausages
2 poached omega 3 eggs
salt to taste
Pinch of cayenne

Broil the sausage for 5 min. on each side, blot excess oil w/paper towels & place on plates. Top w/poached eggs, sprinkle w/salt & cayenne & serve.

Lunch (Day 4)

Salmon Salad Rosedale Diet Recipes pg # 218-219
½ c. Virgin Coconut Oil
2 tbs. Balsamic vinegar
2-3 tbs. Salmon sauce
1tbs. Fresh lemon juice
1 tbs. Fresh dill, chopped
4 garlic cloves, diced
18 calamata olives/Greek

Blender vinaigrette.

4 c. baby romaine salad greens
2 tbs. Fresh dill, chopped
½ red bell pepper, chopped
asparagus, cut 1"
salmon broken into bite-sized pieces

Toss salad ingredients & dressing & serve.

Dinner (Day 4)

Shrimp Remoulade Ann Louise Gittleman’s Eat Fat, Lose weight pg. # 73

1/3 c. fresh parsley, chopped
2 celery stalks, sliced
3 garlic cloves, chopped
1/4 c. Dijon
1 tbs. Creamy horseradish
3/4 c. homemade mayonnaise
½ tsp. Tabasco sauce
½ tsp. Worcestershire sauce
1/4 c. "Udo's choice" oil blend flaxseed oil
2 c. romaine lettuce, shredded
1 lb. Shrimp, peeled & chopped
salt & pepper to taste

Combine 1st 3 ingredients in a bowl. Blend in next 5 ingredients & slowly whisk in oil. Place lettuce & shrimp in bowl & coat w/mixture, seasoning to taste. Or combine 1st 8 ingredients & seasonings in food processor & mix, shred lettuce w/food processor & coat with mixture, add shrimp & oil & toss. Cool in refrigerator & serve chilled.

Breakfast (Day 5)

Peppers & Egg Scrambler Ann Louise Gittleman’s Fat Flush Cookbook pg. # 50

½ c. green pepper, chopped
½ c. red pepper, chopped
1 c. onion, chopped
1/4 c. 1-2-3 Chicken Broth (pg. # 222)
8 omega 3 eggs
1/2 lb. turkey sausage
3 tbs. Virgin Coconut Oil for sauteing

Heat medium skillet medium, saute onion until transparent/tender, add peppers & saute until crisp/soft, add the turkey sausage & saute until done, add broth & heat. Beat eggs & water until foamy & pour over the vegetables. As mixture starts to set, create soft curds w/spatula, reduce heat to low & continue cooking until eggs are set.

1-2-3 Chicken Broth Ann Louise Gittleman’s Fat Flush Cookbook pg. # 222
This broth is delicious as a clear soup all by itself as a meal starter or as a snack. This broth can be used as a cooking stock for other dishes. To remove any Fat, chill broth & skim off fat, which will rise to the top or also a broth/fat seperating cup that pours through a spout from the bottom.

2 qts. Purified water
3 lbs. Chicken pieces w/bones
3 tbs. Apple cider vinegar
1 onion, cut into 1" pieces
3 celery stalks, cut into 1"
1 carrot, cut into 1" pieces
4 sprigs parsley
2 bay leaves
5 garlic cloves, chopped

Place all ingredients in a large pot & bring to a boil. Reduce heat, cover & simmer for about 45 min. Or until the chicken is done. Strain & discard vegetables, bones & bay leaves & save chicken for another dish. Refrigerate & use within 3 days or freeze.

Lunch (Day 5)

Gingery Chicken Soup Rosedale Diet Recipes pg # 231-232
1 chicken cut into pieces
3" piece of ginger, peeled & chopped
5 garlic cloves, smashed
4 celery stalks, sliced
1 bunch Italian parsley, chopped
1 red onion, diced
9 whole cloves
1 bunch chard/spinach, shredded

Place chicken in a large soup pot & cover w/2 qts. water & bring to a boil & reduce to simmer. Add ginger, garlic, celery & parsley. Cut onion in half & stick cloves in each half. Simmer for 2-3 hrs. Set aside the chicken for chicken salad lunch another day. Bring to a boil & reduce to simmer & add chard/spinach. Simmer for 10 min. & serve

Romaine Salad Rosedale Diet Recipes pg # 232

Citrus Vinaigrette
2 tbs. Fresh lemon juice
½ c. Virgin Coconut Oil/E. V Olive Oil
1 tbs. Fresh lime juice
1/4 c. fresh mint, chopped
Stevia powder to taste

3 c. romaine lettuce, torn
1 celery stalk, chopped
½ yellow bell pepper, diced
1/4 head red cabbage, shredded
½ c. pecans, chopped

Blender vinaigrette, toss salad ingredients w/dressing & serve.

Dinner (Day 5)

Olive-Tuna Salad Ann Louise Gittleman’s Eat Fat, Lose Weight Cookbook pg. #95-96
1/4 c. Balsamic vinegar
1/4 c. Virgin Coconut Oil/E. V .Olive Oil
1 red onion, sliced
8 oz. White tuna in olive oil
1/4 c. black olives, sliced
1/4 c. fresh parsley, chopped
Salt & pepper to taste
6 c. romaine lettuce, chopped
1/3 c. almonds, slivered
2/3 c. homemade mayonnaise

Mix oil & vinegar, toss w/ingredients, add mayonnaise & mix, garnish w/almonds & serve.

Breakfast (Day 6)

Weekend Turkey & Egg Bake Ann Louise Gittlemans’ Fat Flush Plan pg. # 139
½ lb. Ground turkey
1 c. mushrooms, chopped
½ c. onion, chopped
½ c. red pepper, chopped
1/4 tsp. dill
1/4 tsp. Fennel
1 garlic clove, minced
2 omega 3 eggs, beaten
1/4 c. fresh parsley, minced

Saute onion & garlic in oil until translucent/soft, saute red pepper a few min. then add turkey, dill, mushrooms & fennel & saute until turkey is done, Transfer to pie plate, stir together eggs & parsley & spread them over the turkey mixture. Bake uncovered in a 350 degree preheated oven for 25-30 min. or less until the top is set.

Lunch (Day 6)

Salmon Cakes w/Asparagus Rosedale Diet Recipes pg # 234-235

Salmon Cakes
6 oz. Salmon, canned
1 omega 3 egg
1/3 c. walnuts, grounded
½ c. fresh Italian parsley, chopped
1/4 tsp. Salt Pinch of cayenne

Mix the salmon cake ingredients & refrigerate for 1 hr., will falcate easier handling when forming paddies.

Caper Sauce
3 tbs. Homemade mayonnaise
1tbs. Capers
1 tbs. Lemon juice
salt to taste
2 tbs. Fresh parsley, chopped
2 tbs. Fresh dill

Blender caper sauce. Form cakes w/salmon mixture. Broil the cakes in a greased baking dish for 5-7 min. on each side. Serve the cakes w/the caper sauce.

Warm Asparagus & Mushrooms Ann Louise Gittleman’s Fat Flush Plan pg. # 153-154
1 lb. Asparagus spears, cut 1"
1 tbs. Vegetable broth
4 c. mushrooms, sliced
½ c. onion, chopped
1 tbs. Garlic, minced
1/4 c. fresh lemon juice
1-4 tbs "Udo's choice" oil blend flaxseed oil
1/8 Virgin Coconut Oil for sauteing

Prepare fresh asparagus & slice. Steam the asparagus about 5-6 min. or longer until crisp but tender. Saute onion & garlic in oil until transparent/soft, add mushrooms & saute a few min. more until soft. Set aside as the temp. must drop a bit before the flax oil can be added. Combine asparagus w/sauted ingredients, drizzle w/flaxseed oil before serving.

Dinner (Day 6)

Stuffed Turnips Countryside & Small Stock Journal Vol. 88 No. 6 Nov./Dec., ‘04 pg. # 92
Mahshi Lift (Arabic) serves 6
8 white turnips, about 4 lbs.
1 c. almonds, pulverized
2 onions, chopped
4 tbs. Virgin Coconut oil/butter
1 tsp. salt
1 tsp. Pepper
½ tsp. Ginger, ground
1/8 tsp. Cayenne

water mixture
½ tsp. Salt
½ tsp. Pepper
½ tsp. Garlic powder
1 ½ c. water mixed w/2 tbs. coriander leaves, finely chopped

Bring turnips covered w/water to a boil, then cook for 15 min. or until turnips are half cooked. Allow turnips to cool. Cut off tops & scoop out to about 1/4 " thick shells or thicker. A melon baller works really well for this purpose. Combine remaining ingredients, except water mixture, to make stuffing. Stuff turnips, then secure tops w/toothpicks. Pour water mixture in pot w/cover, place turnips w/top side up..Cover, then bake in a 350 degree oven for 1 hr. or until turnips are well done. Serve hot w/sauce. The sauce really makes this dish, the curry sauce is almost a perfect match. Make far more sauce than you think you will need, it will be a big hit.

homemade mayonnaise
Basic Mayonnaise Plus Dr. Mercola’s Total Health Cookbook pg. # 238
2 Omega 3 eggs
1 tsp. Dijon mustard
dash cayenne
1/4 tsp. Salt
3 tbs. Lemon juice, fresh
2/3 c. avocado oil

homemade mayonnaise
Mayonnaise Virgin Coconut Oil pg # 147
1 omega 3 egg
1/4 tsp. Salt
½ tsp. Dijon Stevia for balance, not for sweetness
2 tsp. Lemon juice, fresh
3 tbs. White wine vinegar
2 c. Virgin Coconut Oil made into "Oleolox" Dr. Johanna Budwig The Oil Protein Diet
"Oleolox"- Fat Dr. Johanna Budwig The Oil Protein Diet pg # vii
I like to double the onion & garlic as the flavor will better carry over to the mayonnaise.
This is the best fat to be used on vegetables or in soup, etc. replaces butter or any spread.

2 c./250cc Virgin Coconut Oil (fat)
10 garlic cloves or ½ c./125cc minced garlic
1 onion, diced or sliced
½ c./125cc "Udo's choice" oil blend flax seed oil

250g of heated (100 degrees C) coconut fat, cook onion approximately 15 min. Add garlic & heat for additional 3 min. only. Strain the fat through a sieve into 125ccm of flax seed oil (previously chilled for ½ hr. in the freezer). Keep this mixture refrigerated & bring to the table in small portions as required. (I like to saute until transparent/soft tending toward caramelized & refrigerate & keep & add onions & garlic to vegatables or as a seasoning to another dish.)
Note: As a rule, flax oil & oleolox should never be heated. If you prepare sauces according to my recipes, the sensitive, unsaturated fatty acids of flax oil are somewhat protected by the sulfhydryl group of spices (eg ; pepper). Be careful not to heat the oleolox more than 1 min.

Combine lemon juice & vinegar from Dr. Mercola’s Recipe & Virgin Coconut Oil Recipe in a separate bowl. Whisk together 1st 4 ingredients from Dr. Mercola’s recipe & 1st 4 ingredients from Virgin Coconut Oil recipe (try 1/8 tsp. Cayenne). You will have achieved balance w/the stevia when the sweetness can be tasted (1/8 tsp. should work). Then thoroughly whisk ½ lemon & vinegar mixture into the egg mixture. Start egg beater or transfer to blender & start on low, add the Virgin Coconut Oil a few drops at a time, this technique is very important & will determine whether you successfully make mayonnaise or flop, the use of a very large spoon or turkey baster will facilitate the proper metering by drops, until the liquid seems to thicken & lighten a bit (which means you’ve got an emulsion on your hands). A good recommendation is to make it the first time with an egg beater as it is not possible to observe the beginning of the emulsion process in a blender. So you must know where in the process the emulsion event takes place. Once you reach that point increase the Virgin Coconut Oil flow to a constant (albeit thin) stream. Once ½ to 2/3 of the Virgin Coconut Oil is in & the mixer is beginning to labor because the mayonnaise is needing to be thinned, add the rest of the lemon juice mixture, add all of the oil by the same method. Lastly add the avocado oil from Dr. Mercola’s recipe. Continue blending until all of the oil is incorporated. Leave at room temp. for 1 to 2 hrs. then refrigerate for up to 1 wk. Should yield almost 1 qt. For a more mayonnaise like consistency add 1/3 c. avocado oil & ½ c. flax oil.

Curry mayonnaise
To 1 c. of homemade mayonnaise, add 1/3 tsp. Curry powder

Breakfast (Day 7)

Crust-less Quiche Dr. Mercola’s Total Health Cookbook pg # 173
3 garlic cloves, diced
2 tbs. or more Virgin Coconut Oil for sauteing
½ red onion, slivered
2 c. broccoli florets
1/4 c. parsley, chopped
2 tsp. Basil, dried
4 omega 3 eggs
½ c. almond milk
1/8 c. arrowroot
1 tsp. Dijon
salt & pepper/cayenne to taste
2 tbs. Flax seed, ground ( 1 tbs. per serving )
1/3 c. cheese, (list A) Feta/Parmesan

Preheat oven to 350 degrees. Saute onion & garlic until transparent/soft, add broccoli, saute until it starts to brighten. Add chopped parsley & basil & stir to combine, beat eggs w/milk, arrowroot, Dijon, salt & pepper/cayenne, stir egg mixture into vegetable mixture, turn off heat. Transfer from saute skillet to greased casserole, top w/cheese. Bake for 15-20 min. or until set. Serve topped w/coffee grinder ground up flax seed.

Lunch (Day 7)

Stuffed Pepper Squash Countryside & Small Stock Journal Vol. 88 No. 6 Nov./Dec. ‘04 pg. # 92
Mahshi Qar (Arabic) serves 6 to 12 acorn squash may be substituted for the pepper squash.
2 onions, chopped
2 garlic cloves, chopped
4 tbs. Virgin Coconut Oil
3 pepper squash, from 1 to 2 lbs. each
1 c. turnip, mashed
1 ½ c. cashews, roasted & pulverized
1 tsp. Pepper
1 tsp. Coriander, ground
1/8 tsp. cayenne
1 tsp. Salt

Steam turnip scoopings & cook until crunchy done, then mash. Butter & spices can be added to taste. Cut out stem ends of squash & reserve, or halve acorn squash & clean. Combine in blender on low, reserving cashews, remaining ingredients to make stuffing, scrape sides until mixture is very finely pulverized, add steamed turnip & mix. Lastly add cashews & scrap sides until throughly mixed. Stuff squash, then replace stem ends or wrapper acorn squash w/tin foil. Bake in 350 degree preheated oven for 1 hr. or longer until squash is well done. Slice each squash into serving pieces before serving.

Dinner (Day 7)

Basic Stuffed (Deviled) Eggs Dr. Mercola’s Total Health Cookbook pg # 172
6 omega 3 eggs
1/3 c. homemade mayonnaise
2 tsp. Dijon
1 tsp. Vinegar
1 tbs "Udo's choice" oil blend flax seed oil
½ tsp. Mrs. Dash
paprika & dill for garnish
cayenne to taste or 2-3 grinds fresh black pepper

Eggs & water in saucepan over high heat to boiling. Reduce heat, preparation time 20 min. Mash yolks w/fork until smooth. Don’t use a food processor as the eggs will become gummy. Add mayonnaise, mustard, seasoning & whisk briefly to blend & fluff mixture. Add any desired ingredients at this point. Sprinkle w/garnish & serve or refrigerate.

homemade mayonnaise
Basic Mayonnaise Plus Dr. Mercola’s Total Health Cookbook pg. # 238
2 omega 3 eggs
1 tsp. Dijon mustard
dash cayenne
1/4 tsp. Salt
3 tbs. Lemon juice, fresh
2/3 c. avocado oil

homemade mayonnaise
Mayonnaise Virgin Coconut Oil pg # 147
1 omega 3 egg
1/4 tsp. Salt
½ tsp. Dijon
Stevia for balance, not for sweetness
2 tsp. Lemon juice, fresh
3 tbs. White wine vinegar
2 c. Virgin Coconut Oil made into "Oleolox" Dr. Johanna Budwig The Oil Protein Diet
"Oleolox"- Fat Dr. Johanna Budwig The Oil Protein Diet pg # vii
I like to double the onion & garlic as the flavor will better carry over to the mayonnaise.
This is the best fat to be used on vegetables or in soup, etc. replaces butter or any spread.
2 c./250g Virgin Coconut Oil (fat)
10 garlic cloves or ½ c./125cc minced garlic
1 onion, diced or sliced
½ c./125cc "Udo's choice" oil blend flax seed oil

250g of heated (100 degrees C) coconut fat, cook onion approximately 15 min. Add garlic & heat for additional 3 min. only. Strain the fat through a sieve into 125ccm of flax seed oil (previously chilled for ½ hr. in the freezer). Keep this mixture refrigerated & bring to the table in small portions as required. (I like to saute until transparent/soft tending toward carmelized & refrigerate & keep & add onions & garlic to vegatables or as a seasoning to another dish.)
Note: As a rule, flax oil & oleolox should never be heated. If you prepare sauces according to my recipes, the sensitive, unsaturated fatty acids of flax oil are somewhat protected by the sulfhydryl group of spices (eg ; pepper). Be careful not to heat the oleolox more than 1 min.
Combine lemon juice & vinegar from Dr. Mercola’s Recipe & Virgin Coconut Oil Recipe in a separate bowl. Whisk together 1st 4 ingredients from Dr. Mercola’s recipe & 1st 4 ingredients from Virgin Coconut Oil recipe (try 1/8 tsp. Cayenne). You will have achieved balance w/the stevia when the sweetness can be tasted (1/8 tsp. should work). Then thoroughly whisk ½ lemon & vinegar mixture into the egg mixture. Start egg beater or transfer to blender & start on low, add the Virgin Coconut Oil a few drops at a time, this technique is very important & will determine whether you successfully make mayonnaise or flop, the use of a very large spoon or turkey baster will facilitate the proper metering by drops, until the liquid seems to thicken & lighten a bit (which means you’ve got an emulsion on your hands). A good recommendation is to make it the first time with an egg beater as it is not possible to observe the beginning of the emulsion process in a blender. So you must know where in the process the emulsion event takes place. Once you reach that point increase the Virgin Coconut Oil flow to a constant (albeit thin) stream. Once ½ to 2/3 of the Virgin Coconut Oil is in & the mixer is beginning to labor because the mayonnaise is needing to be thinned, add the rest of the lemon juice mixture, add all of the oil by the same method. Lastly add the avocado oil from Dr. Mercola’s recipe. Continue blending until all of the oil is incorporated. Leave at room temp. for 1 to 2 hrs. then refrigerate for up to 1 wk. Should yield almost 1 qt. For a more mayonnaise like consistency add 1/3 c. avocado oil & ½ c. flax oil.

Quick Crunchy ‘Cado Dr. Mercola’s Total Health Cookbook pg # 95
1 ½ c. cucumber, pealed & sliced
1 ½ c. celery, sliced
1 avocado, cubed
½ c. dill pickle, chopped
½ c. parsley, loosely packed
1 tsp. Lime juice, fresh
½ tsp. Mrs. Dash
5-6 grinds black pepper
4 leaf lettuce leaves
1/4 c. black olive, slices

Toss cucumber, celery, avocado & dill pickles. Vegetable cuts for this recipe should roughly equal about ½ " each. Rough chop parsley, pour lime juice over salad, add vegetable seasoning & pepper. Stir lightly to mix, being careful not to smash avocado pieces & serve w/lettuce & black olive garnish.

Breakfast (Day 8)

Shepherd’s Pie Rosedale Diet Recipes pg # 267
1 head cauliflower, cut into florets
1 tbs. Virgin Coconut Oil/E. V. Olive Oil
1 bunch spinach, chopped
1 onion, chopped
1 c. beef stock (pg. # 223)
3 or 4 garlic cloves, chopped
3 tbs. Fresh rosemary, chopped
1/4 c. fresh parsley, chopped
1 tbs. Fresh thyme, chopped
3/4 lb. Ground beef
salt to taste
1 tbs. Xanthan gum/arrowroot for thickener
cayenne/pepper to taste
1 or more tbs. Virgin Coconut Oil to saute with

Steam cauliflower until crunchy done. Saute onion & garlic until translucent/soft, add beef & saute until browned. Add 2 tbs. beef broth, herb & spinach & simmer for 5 min. more. Add remaining beef broth, return to simmer & stir in arrowroot to thicken. Reduce heat, cover & simmer for 5 min. Preheat oven to 450 degrees. Blend cauliflower in a food processor w/butter
& salt & cayenne. Top beef w/cauliflower, dot w/butter & bake uncovered for about 7 min. more until it begins to brown a bit, add up to another 7 min. or slightly more then serve whither brown or not.

1-2-3 Beef Broth Ann Louise Gittleman’s Fat Flush Cookbook pg. # 223
Similar to the chicken broth, this broth can be used for sauteing other foods or by itself as a light soup. To remove any fat, chill broth & skim off fat, which will rise to the top or also a broth/fat seperating cup that pours through a spout from the bottom.

3 lb. Beef shank bones
1 onion, cut into 1" pieces
2 qts. Purified water
3 tbs. Apple cider vinegar
3 celery stalks, cut into 1" pieces
1 carrot, cut into 1" pieces
4 sprigs fresh parsley
5 garlic cloves, chopped
2 bay leaves

Place bones & onion in a roasting pan & bake in a 450 degree preheated oven for 30 min. or until bones are browned. Place bones & onions in a stockpot & add water, vinegar, celery, carrot, parsley, garlic & bay leaves & bring to a boil. Reduce heat, cover & simmer for 3 hrs. Strain & discard vegetables & bones & save the meat for later use or another recipe. Refrigerate & use within 3 days or freeze.

Lunch (Day 8)

Chicken Salad Rosedale Diet Recipes pg. # 216

Dijon Vinaigrette
3 tbs. Red wine vinegar
½ c. Virgin Coconut Oil/E. V. Olive Oil
1/4 tsp. Dijon mustard
1 clove garlic
salt to taste
Stevia to taste

1 boneless chicken breast
1 head romaine lettuce
1/4 c. walnuts, chopped
6 calamata olives, halved
1 avocado, sliced

Blender vinaigrette, toss lettuce w/ ½ the dressing. Divide into individual servings, top w/chicken, avocado & walnuts, drizzle dressing on top.

Dinner (Day 8)

Oriental Hot & Sour Mushroom Egg Drop Dr. Mercola’s Total Health Cookbook pg. #134
3 slices ginger root, fresh
1 or more tbs. Virgin Coconut Oil to saute with
4 green onions, sliced
½ lb. Mushrooms, sliced
2 8 oz. Bamboo shoots, canned
2/3 c. water chestnuts, drained & sliced
3 tbs. Tamari
2 32 oz. Chicken broth, canned or 1-2-3 broth
4 c. brock choy, shredded
2 c. snow peas, 1" cuts
2 tbs. Rice wine vinegar
3 omega 3 eggs, beaten

Saute ginger slices in oil several min. Add white parts of onion & saute until translucent/soft. Add mushrooms, bamboo shoots & water chestnuts & saute for 5 min. Add tamari & stock, simmer covered 8-10 min. more. Heat soup to a gentle boil. Stir soup in a circular direction w/knife or chopstick, drizzling beaten egg mixture in a thin steady stream. Serve topped w/scallion garnish.

Breakfast (Day 9)

Turkey Sausage w/Poached Eggs Rosedale Diet Recipes pg # 259
2 turkey sausages
2 poached omega 3 eggs
salt to taste
1 avocado
dash cayenne

Broil sausages 5 min. On each side. Blot excess oil w/paper towels & plate, top w/poached egg. Salt to taste & sprinkle w/cayenne & plate avocado & serve.

Lunch (Day 9)

Zucchini Casserole Reminisce Magazine May/June ‘04 Ann Cargile pg # 50
1 1/3 c. zucchini, sliced
1/4 c. Virgin Coconut Oil
1 onion, chopped
1 tsp. Green pepper, chopped
1 omega 3 egg
½ c. homemade mayonnaise
1/3 c. parmesan cheese, grated
1/4 tsp. Salt
1/8 tsp. Pepper/cayenne
2 cloves garlic
2 tbs. Arrowroot

Saute onion & garlic in oil until transparent/soft, add zucchini & green pepper, saute until vegetables are crisp-tender. W/egg beaten, add mayonnaise, parmesan cheese, salt & pepper/cayenne, mix well. Stir into vegetable mixture, add arrowroot for thickening. Transfer to greased 1 qt. casserole, bake uncovered at 350 degrees 25-30 min. or until golden brown, may not brown.

Salmon Crepes Dr. Mercola’s Total Health Cookbook pg. # 185 No-Grain Crepes Dr. Mercola’s Total Health Cookbook pg. # 203
8 No-Grain crapes (see pg. # 203)
1 tbs. Vrigin Coconut Oil
1 shallot/2 garlic cloves, minced
1 10 oz. Spinach, package fresh
1 can artichoke, quartered
2 c. asparagus, fresh/canned chopped
1 14 zo. Salmon, canned
1 14 oz. Salmon, canned
1 tbs. Remoulade sauce (pg. # 238)
1 tsp. Braggs liquid/Spik vegetable seasoning/Mrs. Dash

homemade mayonnaise
Basic Mayonnaise Plus Dr. Mercola’s Total Health Cookbook pg. # 238
2 omega 3 eggs
1 tsp. Dijon mustard
dash cayenne
1/4 tsp. Salt
3 tbs. Lemon juice, fresh
2/3 c. avocado oil

homemade mayonnaise
Mayonnaise Virgin Coconut Oil pg # 147
1 omega 3 egg
1/4 tsp. Salt
½ tsp. Dijon
Stevia for balance, not for sweetness
2 tsp. Lemon juice, fresh
3 tbs. White wine vinegar
2 c. Virgin Coconut Oil made into "Oleolox" Dr. Johanna Budwig The Oil Protein Diet
"Oleolox"- Fat Dr. Johanna Budwig The Oil Protein Diet pg # vii
I like to double the onion & garlic as the flavor will better carry over to the mayonnaise.
This is the best fat to be used on vegetables or in soup, etc. replaces butter or any spread.

2 c./250g Virgin Coconut Oil (fat)
10 garlic cloves or ½ c./125cc minced garlic
1 onion, diced or sliced
½ c./125cc "Udo's choice" oil blendflax seed oil

250g of heated (100 degrees C) coconut fat, cook onion approximately 15 min. Add garlic & heat for additional 3 min. only. Strain the fat through a sieve into 125ccm of flax seed oil (previously chilled for ½ hr. in the freezer). Keep this mixture refrigerated & bring to the table in small portions as required. (I like to saute until transparent/soft tending toward carmelized & refrigerate & keep & add onions & garlic to vegatables or as a seasoning to another dish.)
Note: As a rule, flax oil & oleolox should never be heated. If you prepare sauces according to my recipes, the sensitive, unsaturated fatty acids of flax oil are somewhat protected by the sulfhydryl group of spices (eg ; pepper). Be careful not to heat the oleolox more than 1 min.
Combine lemon juice & vinegar from Dr. Mercola’s Recipe & Virgin Coconut Oil Recipe in a separate bowl. Whisk together 1st 4 ingredients from Dr. Mercola’s recipe & 1st 4 ingredients from Virgin Coconut Oil recipe (try 1/8 tsp. Cayenne). You will have achieved balance w/the stevia when the sweetness can be tasted (1/8 tsp. should work). Then thoroughly whisk ½ lemon & vinegar mixture into the egg mixture. Start egg beater or transfer to blender & start on low, add the Virgin Coconut Oil a few drops at a time, this technique is very important & will determine whether you successfully make mayonnaise or flop, the use of a very large spoon or turkey baster will facilitate the proper metering by drops, until the liquid seems to thicken & lighten a bit (which means you’ve got an emulsion on your hands). A good recommendation is to make it the first time with an egg beater as it is not possible to observe the beginning of the emulsion process in a blender. So you must know where in the process the emulsion event takes place. Once you reach that point increase the Virgin Coconut Oil flow to a constant (albeit thin) stream. Once ½ to 2/3 of the Virgin Coconut Oil is in & the mixer is beginning to labor because the mayonnaise is needing to be thinned, add the rest of the lemon juice mixture, add all of the oil by the same method. Lastly add the avocado oil from Dr. Mercola’s recipe. Continue blending until all of the oil is incorporated. Leave at room temp. for 1 to 2 hrs. then refrigerate for up to 1 wk. Should yield almost 1 qt. For a more mayonnaise like consistency add 1/3 c. avocado oil & ½ c. flax oil.

Remoulade
To 1 c. of homemade mayonnaise, add 2 tsp. Capers, 1 tsp. Minced scallion/green onion & 1 tsp. Minced parsley.

Prepare crepes or pull already-prepared portions from your freezer. If crepes are frozen, moisten slightly w/water or brush lightly w/oil. Preheat oven to 350 degrees. Melt coconut oil & saute minced shallot & garlic until translucent/soft. If using fresh asparagus, add it at this point & saute until it starts to brighten. If using canned or frozen asparagus, add it w/artichokes. Add spinach leaves & saute until spinach starts to wilt. Add remaining vegetables & sprinkle w/Bragg’s/Spik or Mrs. Dash. Add salmon & heat through. Divide mixture among 8 crepes. Place about 1/4 c. filling on each crepe, topping w/2 tsp. portion or more of remoulade sauce before rolling up. Place filled crepes, edges down in lightly buttered/oiled ceramic or glass casserole. Place in preheated oven for approximately 5-6 min. Until heated through.

No-Grain Crepes
2 omega 3 eggs
1 c. water
1/4 tsp. Salt
½ tsp. Vanilla extract
½ tsp. Nutmeg
1 c. arrowroot
2 tsp. Coconut oil

Pour eggs, milk, water, salt, nutmeg, vanilla, flour & oil in a blender, pulse until just mixed, scraping down sides if necessary, then process on medium for about 10 sec. to blend. Important step: let rest for at least 30 min. & preferably 1 hr. Grease hot pan or skillet w/dab of oil, then pour 1/4 c. batter over hot pan, rotating pan to distribute a light coating of batter evenly. Cook crepe until golden on the bottom & starting to dry on top, about 1-2 min. Flip crepe w/metal spatula & cook less than 1 min. more. Remove & repeat procedure until all crepe batter has been used. Use immediately as wrapper for meat &/or vegetables or cheese fillings, deserts, etc. or wrap tightly & refrigerate or freeze for future use.

easy simple home made mayonnaise
MAKING HOMEMADE MAYO CATHY’S RECIPE
( Enough for a week to 10 days )
Heat:
1 c. virgin coconut oil
3 small or 1 ½ large onions ( 1 cup or more ) - thin sliced
20 cloves or 1 bulb garlic - sliced
1 cup of "Udo's choice" oil blend flax seed oil ( chilled for ½ hr. in the freezer). Let coconut oil sit out on the counter & cool in bowl until it starts to look cloudy.
During this time in a blender put:
1 ½ tbs fresh squeezed lemon juice
1 ½ tbs real apple cider vinegar
pinch sea salt
pinch cayenne
pinch stevia powder
Mix at slow speed until blended
Into the bowl of coconut oil add the chilled "Udo’s choice" oil blend flax oil, then break 2 omega 3 eggs cold from the refrigerator. Do not whisk in eggs, just put them into the oil.
Let set until the oil starts to turn white - then whisk fast ( it will get thick ).
Add 1 or 2 tbs to blender, place cap on & blend well at lowest speed, ( sixty second interval’s ), add another tbs & repeat, when the mayo changes in the blender it is a visible change, it won’t go as high up the sides & it becomes a thicker solution.
When the oil is all blended in; add 1/3 cup avocado oil by pouring slowly in a thin stream. When complete pour into a jar & let sit 1 to 2 hours. Will keep in refrigerator for a week to 10 days only