Category Archives: low carb

Basalmic Vinegar Dressing at its Easiest, Tastiest, Healthiest

I wanted to pass along another discovery of “how to do it yourself” in the kitchen.  One of my pet peeves is some of the “all natural” dressings available on the shelf at the grocery  contain undetermined amounts of soybean oil.   Soybean oil is a favorite cheap oil t(that really is not conducive to good health), of most of our commercial food providers out there.

Soy causes an estrogen producing action in our bodies that can, if over-done, cause cancer or accelerate cancer if you already have it.  So, doctors will take patients off soy products when it is determined they have cancer.  But the best thing is not to over-do on estrogen producing or essence type foods or chemicals.  There are normal amounts of estrogen that occur naturally in all of us.  Smaller amounts in men as their dominant hormone is testosterone, but present in both sexes.  The conversation about estrogens in foods can go on and on.  Suffice it to say there are plenty in commercially grown meats, fed to chickens and cows in their feed to make them grow very very fast and fatter!  Also, estrogens in pesticides, gasoline vapors and much more.  So, as if we didn’t have enough to avoid in this toxic world to keep from accelerating our chances of getting cancer, this one is a biggy.

Thus, I really  like it when I can come up with something that helps to save us from estrogen overload.  Here is one.

Balsamic vinegar dressing can be easily made by taking your old  empty bottle of Balsamic dressing, rinse it out, and pour into it 1/3 each of balsamic vinegar, 1/3 water, 1/3 grapeseed oil.  I say grapeseed oil because of its many medicinal qualities as well as fat burning capability.  Grapeseed oil is at the top of my list for fat burning assistance.  So, put these 3 ingredients in the bottle, add about 1/2 teaspoon of powdered or granulated garlic, 1/2 to 3/4 tsp of sea salt, 1/4 tsp or so of cayenne pepper, and about 1 tsp of onion powder.

The cayenne pepper is also a fat burning agent.  I don’t have to tell you how good garlic is for you.  Balsamic vinegar I am sure has some good qualities to it, but I have not studied it so I cannot say what they are.  But, this mixture makes a tasty combination and shakes up well and stays together while you are pouring it on your veges or meats.

Of course, you can change this up to suit your tastes, but the magic is in the fact that using the grapeseed oil, you get a super quality dressing that is helping you stay with your diet and you don’t get any soybean oil!!  Like magic it shakes together nicely and surprises you how well it stays mixed even after you set it down.

You see on the commercial bottles of basalmic vinegar dressing, they will not tell you how much of anything there is.  It could well be that there is only a trace of a good oil in there and the majority is soy.  This provides the seller a better profit margin, but provides you with a bigger waisteline margin!  as well as the known dangers of overdoing it with any estrogen causing food.

So, there you  have it!  an inexpensive, healthy way to  make a great dressing that helps you in so many ways.  Feel good next time you “don’t” go shopping to buy another bottle for $3.50 to $4.00 each of a commercial grade dressing that is way below par for you and your health!  How easy is that?  I keep the old bottle from the store because it is labeled already “Basalmic Vinegar Dressing”.  Usually those bottles are glass.

Working on a good vegan mayo next.  That is a super fat burner like you cannot believe!  If you are a mind to, purchase the Vegenaise Mayo at Whole Foods or Central Market, HEB.  Its pricey.  Around $6.00 to $8.00 per quart!  That is why I say “if you are a mind to”.  I know someone that has  lost about 80 pounds  using this on his sandwiches and sides as an addition to the low carb diet.  Remember low carb diet is a non-gluten diet, no sugar but just now and then and picky about what type.   So, my goal is to duplicate that Mayo best I can and see if it still works.  It is eggless.  He says doesn’t matter which variety of Vegenaise he tries, it works.   If you are older than 30, there may be other factors you have to deal with regarding weight loss, but if your main issue is carbs and gluten – this is for you!

God Bless All My Readers and here is hoping you have a blessed day!

Low Carb Low Calorie and Delicious Chicken Enchiladas!

I was watching a couple of cooking shows while in the dentist’s office.  I have been looking for something new to offer my family for meals.   Then I saw something I don’t recall ever seeing cooked on television, enchiladas!  In this case they were beef to be sure, but the point I was looking for I did get.  The rest I could make up myself the way I want.  So, I already had some cilantro washed and chilled in the refrigerator.  I already had boiled chicken legs, skinned and de-boned and were in the refrigerator.  I already had some sour cream, some grated cheese and, last but not least, I already had some spelt flour tortillas!  So, I looked in the cupboard and found the diced tomatoes, a can of tomato paste, set out my “Mexican spices”, my 9 x 13 glass casserole dish, cooking spray and away we go.  So, thought I would share this amazing dish.  You will love eating something you enjoy knowing it is healthy and low calorie and will not make you feel bloated or bad in any way.  Cost: about 50 cents per serving.  Calories:  if no cheese, just sour cream added, perhaps 225 calories and almost no fat!

Your family will think you went to enormous trouble, but you didn’t!  You can cook this in a very short time, about 30 minutes total if you have already prepared the cooked chicken legs and de-boned and chilled with broth the evening before.

So, here we go.  I proudly provide you with my masterpiece!  Bon Apetit!


1.  skinned, boiled large package of chicken legs – deboned.  I like to start out on high, just to get it to boiling, then turn down and simmer about 4 for 30 minutes or until looks like the chicken is well cooked and tender.  There are about 12 pieces of legs in large package.  I use Tyson Chicken if I am buying from grocery store.  It is known for not raising the chickens using chemicals, hormones to make them grow fast.  When this has cooled, debone, keeping all the good chicken pieces (no cartiledge or stringy looking veins) and pour the broth over the chicken in a large mixing bowel, cover with saran wrap and let chill overnight in refrigerator.

2.  Set out:  1 package of at least 6 spelt flour tortillas (Central Market and maybe HEB)

3.  set out 1  13 x 9 glass casserole “Pyrex” dish or similar

4.  Set out 1 large can, opened, of diced tomatoes

5.  Set out 1 small can tomato paste

6.  Sea Salt

7.  Cayenne Pepper

8.  Granulated Garlic

9.  Cumin

10.  2-3 large Poblano Peppers, washed well

11.  Your cold bowl of pieced up dark meat chicken

12.  1 large onion

13.  1 large sweet red pepper

14.  1 large “soft” tomatoe

Keep your cold sides of:  1.  organic sour cream  2.  fresh washed and chilled cilantro, 1 plate full 3.  shredded cheddar in the refrigerator until ready to serve the meal.

You are gonna love this!

Directions:  In your black iron skillet (if not use your favorite heavy metal skillet) with grape seed oil (super duper fat burning oil)  Just about 2 – 3 tablespoons of oil, heat skillet on medium, meantime cut up your onion in small pieces, slice up your red pepper lengthwise for pretty pieces and throw into the warmed pan, sautee and stir for a few minutes.   If you have a tomato that is a little soft, not good for salad, but very good for this, cut up into medium pieces and add to the mix.  Add about 1/2 tablespoon (sprinkle over) of granulated garlic, about 1 tsp of salt, about 1 Tbls  of cumin, about 1/2 tsp of cayenne pepper (or less, you decide).  Stir together with the veges as they are cooking.  After they look kind of softly cooked, about 5 minutes, scoop out the chicken in cupfuls together with the broth.  (you have already skimmed off the chicken fat off the top of the bowl of congealed broth/chicken).  Add to the skilit, mix with more chicken to make the skillet look full with all of the mixture about 2 inches of food in the pan.  Stir and simmer frequently for about another 10 minutes and there should be a good amount of natural juices in there full of flavor.  Next, while this is simmering on low, turn to your glass baking dish.   Spray with Pam or other type vege spray.  If none, just wipe with paper towel with some vege oil on it.  Open your cans of tomato paste and diced tomatoes.  Pour 3/4 of each can into the blender.  Just blend a couple of quick times to make it smooth, not thin. It should look a bit like tomato soup texture.  Take 1/2 of that mixture, taste to see if need salt.  Add the salt, spread half of it over bottom of glass baking dish.  Lay 1 tortilla at a time on there, fill with a big spoonful ( about 3 Tablespoons) of meat vege mixture on the tortilla.  Close the tortilla and move it over to the top left.  Lay next tortilla next to it, repeat, close, move close to the 1st one.  Lay last one, fill it, and it has just enough space to place it there.  Start next row.  Your pan should hold easily 6 of these.  When finished filling all of these, pour the rest of the tomato sauce over the top of all of them nicely, taking care to make it look like a back and forth motion, don’t smother them.  Just pour back and forth giving them all a nice red tomato sauce with a little bit of the tortilla showing.

You should have already washed the Poblano Peppers and placed them in a small heavy pan  with about 1/2 inch of water in the bottom and steam on medium heat for about 20 minutes until just tender.  While this was cooking, so was the meat ingredients.  Turn off.  Let set.  When you are finished pouring your tomato sauce onto the filled tortillas, take these steamed Poblano’s and put on a plate and cut lengthwise about 1/2″ wide pieces.  Lay these decoratively, vertically (up and down) on each of the tortillas you filled and covered.  Now you have a very pretty dish ready to go into the oven!  Cover with good amount of heavy foil.  Oven at 350 and set timer for 10 minutes.  At the end of the 10 minutes, let the dish set in oven with it turned off and rest for about 20 minutes.  Meantime, set your table, put out your fresh cilantro on a plate, kind of piled high for looks and keeps it fresh.  Set out sour cream, perhaps Lemon Water and Ice or your favorite complimentary drink.   Take out of the oven, top with little grated cheese (couple of tablespoons) and dollop of sour cream.  This is amazingly good!  Piece up some of the Cilantro leaves on your dish and eat it all together.  Soooo good!  You family will beg for these time and time again!

If you cannot find Spelt tortillas, try whole wheat ones if you can have wheat.

God Bless all my readers.  Here is to your health!

Natures Sunshine Herbs

Its Magic! No Grain No Gluten Biscuits, Scientific Wonder!

I pulled up a few recipes from the Healing Gourmet and saved them for a rainy day.  The pictures on them really looked outstanding.  So, one day I decided to try this biscuit recipe made without any grains.  I anticipated it would taste bad and I did not believe I could make it look like the photo on the recipe.  I was wrong!

This biscuit recipe rivals Betty Crocker’s Best.  Somebody had to stay up late at night to figure out this one!  and when I cooked this by the recipe and found it did come out like the photo I created a new wrinkle in my brain.  Now I know one of he keys to success with this genre of recipes.  It goes like this:



1 1/2 Tbls of Spectrum Organic Shortening

3/4 tsp of aluminum free baking powder

1/4 tsp of Sea Salt

1 Cup of ground organic Almond Flour

4 large pasturized egg whites


Preheat oven to 400 degrees farenheight

In medium bowl, whisk dry ingredients

Add cold shortening into dry ingredients, using a fork or pastry blender, cut shortening into flour until the mixture has pea-sized chunks throughout.

Chill mixture for 10 minutes

(NOTE THIS IS VERY IMPORTANT, the colder the fat is the fluffier the biscuits will be)

Meanwhile, whisk egg whites with fork until foamy

Remove mixture from refrigerator and whisk in the egg whites – you want runny dough with chunks of almond mixture

Pour it into greased ramekins or a muffin top pan ( She asked you to line them with foil and grease.  This is a no no.  You would then be cooking on aluminum.  I chose to grease the ramekins (small custard bowls) with coconut oil and put a sheet of foil under the ramekins on a glass pie plate.  This worked for 2 ramekins per pie plate)  This recipe is for 4 ramekin full biscuits.

Transfer your ramekins to the oven now immediately.

For Ramekins, bake 15 minutes, for muffin top pan bake 12 minutes.  I think I baked mine for 10 minutes.  Just look in oven at 10 minutes and see if golden on the creases of the biscuit, not brown.  Should look like a very good tall biscuit with slightly gold look.

If you mess this up you were trying to!  You’re going to give your taste buds a treat!  Here is nutrition info:  219 calories, 18 g of total fat (good fat from almonds mostly), 3 g saturated fat, 0 grams trans fat, 11 grams monounsaturated fat, 4 grams poly unsaturated fat, 0 mg choloesterol, 201 ms sodium, 7 grams carb, 3 grams fiber, 1 gram sugar, 10 grams protein.

More to follow!

Natures Sunshine

Low Carb Low or No Gluten Honey Grahams!

What I am about to tell you is a best kept secret of the cookie makers.  Honey Grahams are super easy to make and probably were made by your great great great grandmothers.    But when you make them now it gives you a feeling of power.  You will not want to buy honey grahams from the store again!   The following are Honey Grahams to the Max made with Texas Wild Flower Honey from Austin, Texas.  I am sure it would also be good with some of the other raw honeys, but this one is delux!  By the way, did you know honey is the only sugar that is alkaline forming?  Also, if its local, eating raw honey will help you stave off the seasonal allergies by giving you a honey vaccination!

Originally I made these because I needed a Graham Cracker Crust and had no Graham Crackers.  My husband loved them so much as did my mother, I would not keep them!  There went my plans for lemon cream pie!  The last time I made these my husband hid his “crispy” cookies I made just for him.  I like them softer.  In any event, these will satisfy your sweet tooth without getting you into super spike city.  Talk about good!  This recipe is enough for about 3 cookie sheets full.  Box em up!

Low carb, low to no gluten version is in parenthesis.

RECIPE FOR HONEY GRAHAM CRACKERS (option, can make with Graham and Spelt instead of Graham and Wheat.  I found Whole Spelt alone was super good)

1 Cup Graham Flour (which is wheat flour,  substitute this with whole spelt)

1 Cup of Whole Wheat Flour (substitute this with a cup of whole spelt)

8 tablespoons of butter

1/2 Cup Beet Sugar

1 teaspoon of baking powder

1/4 Cup of Honey (raw unfiltered Wild Flower Honey)

1 egg slightly beaten

2 to 3 tablespoons of warm water.

If you are a friend of Home Economics classes, this part is a repeat.  Put dry ingredients in one bowl, set aside, put sugar, honey and butter in the mixer and cream it until looks just mixed.  Keep the mixer ongoing and put in the egg, then a little bit of water (3 tbls) and start putting the dry ingredients in about a cup at a time until mixed.  When it starts looking like a dough, take it out of the mixer and put on a floured surface.  Flour your rolling pin well with spelt flour.  Roll about 1/2 the dough out pretty thin, about 1/4″ thick in a square shape.  Take your pizza dough cutter and cut rectangles.   You should have already greased and lightly floured a three cookie sheets and heated the oven for 10 minutes on 350.  Lay all of your pieces on your greased and floured cookie sheets separated some.  Place in oven and bake 10 minutes if you want your cookies pretty soft.  Bake 15 minutes if you like them crisp like a cracker.  Just look in the oven between the 10 to 15 minute marker and see if they look like you like them.  Take them out, let them cool a little bit, but you WON’T RESIST eating them warm!

Enjoy!  God Bless All My Readers!

Natures Sunshine

Sugars, Are they your Worst Enemy? Make them Your Friend

As hard as we try, we still have a sweet tooth.  The problem is, how do you eat sweet and not suffer the consequences?  Everything from a diabetic reaction, sugar spike, reverse sugar – hypoglycemic, to just simply gaining weight among many other reactions and causes of ill health due to ordinary commercial grade sugar.  Why is it you ask?  Because commercially made sugar is processed in such a way with chemicals added to it.  This changes the nature of the sugar and it becomes 10 times more harmful than it might be if overdone.  When I was a child visiting my Aunt’s home in Hereford Texas I learned that a local sugar plant washed the sugar in Lime.  Lime is commonly used ingredient as a harsh cleaner for toilets! That was in the 60’s.  What about now?  There is so much more done to our foods making “look alike” and “taste alike” sugars such as Sucrolose, High Fructose Corn Syrup and a whole host of unknowns that end up in your boxed, canned foods.

Look around you, besides heart disease and cancer, one of the biggest health risks in the US is from diabetes.  It comes upon you for many reasons. One the the main reasons is eating high carbohydrate white flour, sugar and cow’s milk based foods that spike your blood sugar and cause an unnatural effect on your whole body system so that you are more hungry, feel sluggish and tired after eating it and just can’t eat of it  without feeling sick.

The solution.  Get back to basics.  Go back to the Garden of Eden.  Eat pure foods grown in pure soil with pure and safe organic methods of bug control.  Drink pure water (well filtered or pure spring water), get plenty of exercise and when you have a meal, make sure it is balanced.  As long as you eat plenty of greens and other veges and fruits and whole grains, a about 25% of your meals are proteins and fats, you will feel better, have more energy and love your new balanced life.  Here is a new treat that you can enjoy, guilt free.  Made with the best of ingredients.  All pure, low carb.  The Beet Sugar is suggested for anyone, but recommended by the distributor and by authors of diabetic diets for diabetics.  It has a smooth taste and works well with anything you make.  No hidden dangers.  Just use it in balance.

Try these home-made vanilla wafers.  You will love having these around to snack on or put in your favorite dessert dish, like chocolate pudding.  I recommend  that you follow your home-made pudding recipe and substitute coconut milk instead of Cow’s milk.  Low glycemic.  Cut down on the sugar on the recipe at least 1/3 and add a pak of stevia.  You will love this.  You can use the same method for making your own ice cream, cut the sugar, add some stevia and use coconut milk and eggs.  You can still enjoy sweets if you know how to make them healthy and low glycemic.  Let’s start with Vanilla Wafers today.  I will bring you other recipes that are low glycemic soon.

Vanilla Wafers

4 Tbls Palm Oil (Spectrum) Vegetable Shortening or, Virgin Coconut Oil

4 Tbls butter

1/3 Cup Beet Sugar (Now Brand)

1/2 tsp Sea Salt

1 1/2 tsp Vanilla Extract

1 egg

1 1/4 Cups of White Spelt (for low carb and almost non-gluten)

Directions:  Cream together shortening, butter, eggs, sugar, and add flour a little at a time until well blended.  Drop dough on ungreased cookie sheet in teaspoon fulls 2 inches apart.  Flour bottom of glass and flatten each cookie.  Bake at 375 F for 8 to 10 minutes or until delicately browned around edges.  Cool on racks.  You are gonna love them!  Box em up!  they keep well.

God Bless all my readers.  Here is to your health!

Natures Sunshine Herbs