happy text

Tim took the kids out to eat and play and sent me this text:

"Kids had a choice of fries, cookie or garden salad and they all chose salad and the workers were shocked."


Moments like that are benchmarks of happiness.

Of progress.

In stark contrast to exactly a year ago when Bronwyn would not even TRY a green smoothie because it had spinach.

But I bought that crazy expensive blender and I was committed.

. . .and we kept trying and trying.



When they make a choice like that, tonight, that comes FROM them--not me, that feels like true success.



six months, eight months and now. . .

No doctor visits for ONE ENTIRE YEAR!!!

I do believe that we have only missed a handful of days for an entire year of green smoothies (and we had enough green smoothie two and three times a day to make up for those few missing ones).

a friend emailed me and said she was doing THREE of the Twelve steps.

she emailed me back later after she realized she was doing FOUR of the steps.

Sometimes we are making more progress than we think.

I am taking a moment to record mine.

What have your "happy texts" been this year?

egg-potato stir-fry

Another "thumbs-up" approved meal for my family.

Recipe from The Diet Rebel's Cookbook

3 T. coconut oil
2-3 medium potatoes, scrubbed and diced with skins left on
1/2 medium onion, chopped
4-5 eggs, lightly beaten
3 T raw milk (or rice or nut milk)
1/8 tsp. cayenne powder
1/4 tsp. paprika
3/4 tsp. sea salt
1/2 tsp. freshly ground black pepper
1 green pepper, seeded and diced
1 medium tomato, chopped and seeded


Heat coconut oil in skillet over medium. Add potatoes and onions. Keep covered, but stir occasionally. In a medium bowl, whisk together the eggs, milk, cayenne, paprika, salt and pepper. When the potatoes are done cooking (about10-15 minutes), add the eggs mixture in the potatoes. Then add the green pepper and tomatoes. Cook over medium-low heat, uncovered, until eggs are done. Do not overcook:).

vegetarian taco salad

image via eatingwell (shared by Heather)

(We make a version of this that my whole family loves. Super easy and yummy).

• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
• 4 large tomatoes
• 1 1/2 cups cooked long-grain brown rice (see Tip)
• 1 15-ounce can black, kidney or pinto beans, rinsed
• 1 tablespoon chili powder
• 1 1/2 teaspoons dried oregano, divided
• 1/4 teaspoon salt
• 1/2 cup chopped fresh cilantro
• 1/3 cup prepared salsa
• 2 cups shredded iceberg or romaine lettuce
• 1 cup shredded pepper Jack cheese (optional)
  
• 2 1/2 cups coarsely crumbled tortilla chips
• Lime wedges for garnish

1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
2. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.

Tips & Notes

• Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 3 days; reheat slightly before serving.

• Kitchen Tips: To remove corn kernels from the cob, stand an ear of corn on its stem end and slice the kernels off with a sharp, knife.
• To cook rice, bring 1 cup water and 1/2 cup long-grain brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes 1 1/2 cups.
• (Brook's Tip--SOAK BROWN RICE for several hours before cooking).
  

Coconut Oil Salve

A friend sent me this recipe--so the kids and I tried it out today.

Super easy.

Great smelling, natural salve.

nut milk made easy

Shared by Ellen

Nut Milk Video

mango quinoa salad

Mango Quinoa Salad (shared by Cari Mitchell)
Recipe adapted from Ali Vincent; found on ourbestbites.com

2 cups cooked quinoa* at room temperature, or chilled
1 14 oz can black beans, drained and rinsed
1 medium mango, peeled and diced
1 red bell pepper, diced
6 green onions, thinly sliced
1 handful chopped cilantro (about 1/2 cup)
4 tablespoon red wine vinegar
3 tablespoons extra virgin olive oil
1-2 tablespoons fresh lime juice
kosher salt
freshly cracked black pepper

*Quinoa can be cooked in water or broth. I suggest using vegetable or chicken broth for enhanced flavor, but plain water works great too.

Place cooked quinoa in a large bowl. Add mango, red pepper, green onion, black beans, and cilantro. In a small bowl combine vinegar, olive oil, and lime juice. Whisk until smooth and pour on top of salad. Toss to combine and add salt and pepper to taste. Chill for at least one hour before serving.

wheat berries

Brooke Hoopes shared these wheat berry recipes:

http://www.eatingwell.com/recipes/creamy_wheat_berry_hot_cereal.html

Here is how to cook wheat berries:

http://www.eatingwell.com/recipes/cooked_wheat_berries.html

dinner recipes

recipes from rachel coleman

lentil almond burgers
http://www.eatingwell.com/recipes/lentil_almond_burgers.html

japanese pizza (i used bok choy for the cabbage and topped with herbed feta cheese + avacados for lucas
http://www.101cookbooks.com/archives/japanese-pizza-recipe.html

we had the japanese pizza with raw lettuce wraps (made with carrot, cauliflower, cashew and pineapple). i add 1/4 cup lime juice to the thai nut sauce.

also, this coconut red lentil soup is REALLY good:
http://www.101cookbooks.com/archives/coconut-red-lentil-soup-recipe.html

sesame noodles

Sesame Noodles--Donna Holland

Makes 4 servings

8 ounces udon or soba noodles

3 Tbls tahini

1 Tbls almond or cashew butter

1 tsp maple syrup

2 Tbls brown rice vinegar

2 Tbls tamari or shoyu

1 tsp toasted sesame oil

½ tsp coriander

Cook noodles in plenty of boiling water according to directions on package.

While noodles cooked, make the sauce. Put the remaining ingredients in small bowl and blend. Add enough warm water to create a creamy texture.

Rinse and rain cooked noodles. Pour sauce over noodles and toss well.

Serve with salad or veggies.

Granola bars

I found this recipe @ allrecipes.com under "Play Group Granola Bars"

I made some substitutions and was pleasantly surprised! These are the ones I brought to the last meeting.
Sub Sucancat for Brown Sugar
Sub Wheat Flour for White
Sub Coconut Oil for Veg. Oil

Same measurements. My kids really liked this for their after school snack.

Indian Bean Soup

I had this the other night and LOVED it! I was at my Relief Society Mtg on Nutrition

2 1/2 C dried garbanzo beans (chick peas) - if time permits, soak in water for several hours
1 C dried red Lentils'
1/3 C dried onion flakes (or saute a fresh onion)
1/4 C dried parsley
1 1/2 T mild curry powder
1 T garam masala (spice found at William Sonoma -provo Riverbottoms)
!/2 tsp red pepper flakes (did not use because it makes it too spicy)
1 1/2 tsp garlic powder
3 Quarts chicken or vegtable broth

Add above ingredients to stock pot and bring to a boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, until beans are tender, about 2 hours. Dice and roast sweet potatoes during this time (added a little pure maple syrup to get a candied effect).
Uncover and add
1 (15 oz) can coconut milk
2 sweet potatoes, peeled, diced, brushed with olive oil and roasted in 450 oven for optimal flavor fresh cauliflower, green beans peas or veggies of choice (optimal)
salt to taste
Garnish with Greek Yogurt, cilantro and lime wedges, if desired.

Peanut Butter Cookies

Peanut Butter Cookies (Robyn Openshaw 12 Steps to Whole foods Pg 217)

1 1/2 C finely ground whole-wheat flour (soft white wheat is best)
3/4 tsp baking soda
1/4 tsp sea salt
1/2 C butter or coconut oil
1/2 C Peanut butter (organic peanuts only- no rapeseed oil or sugar/corn syrup)
1 C Sucanat
1 egg (organic. free-range)
1/2 tsp. vanilla

In a bowl, beat the coconut oil, then add the peanut butter and Sucanat and continue beating. Add the egg and vanilla to the mixture and beat. Add the dry ingredients and mix well. Shape into 1" balls, place 2" apart, and flatten with fork. Bake 375 for 10 minutes.

I like extra virgin coconut oil and I use a little less wheat flour so they stay together better.
This picture is with all the other pictures from our last get together.
We also love Robyn's Almond cookies (pg 227)
Enjoy!!

Honoring Our God Given Gifts and other talks

Honoring Our God-given Gifts, Margaret J. Wheatley, Women's Conference 1992

My dear friend Sherrie shared some excerpt of this with me today, and I in turn wanted to share it with the people I hold dear. It talks about trusting God and living life joyfully. The whole thing is great, but I will post just a portion here.
 

Even though we live in a highly structured, controlled, activity-oriented culture that is becoming more so...we need to resist that trend. We need to hold ourselves personally responsible for not becoming so activity-oriented that we forget that we are here to be instruments of God. When we act as instruments of God, the number of activities fades out, but our effectiveness grows enormously. You will be in the right place at the right time saying the right things to the person who needs it. When God is working through me, it is such a wonderful feeling that I wonder why I don't allow it to happen more often...

So what will we do with our lives? How do we give up our planners? How do we give up the belief that life is hard and hard work never killed anyone? The key to living life joyfully is to examine your views of God and the characteristics you are attributing to him. I would urge you to move away from suffering into an appreciation of the joyful, generous, expressive character of the Father. As you do that, you will grow in trust. He is a loving God, and therefore we can trust our whole lives in his hands. After changing your notions of who the Father is, experiment with turning over an hour, then a day. Then try committing a week to expressing your gifts. You don't have to know how. You just have to express your desire to the Lord, and he will make the way clear. Experiment. Notice how your life feels, and compare it to how it feels when you are busy planning, controlling, holding on, and being fearful. Your own experience will show you that a delightful opportunity exists to experience life joyfully—but it requires a different relationship with the Father. Remember, "For the earth is full and there is enough to spare." We are all wonderful, exquisite beings created by a wonderful, joyful, generous Father. It's time to start celebrating the Creator and celebrating each other in very new and different ways.

Last night we were eating dinner at my mom's house. They had the TV on and were listening to the news. The reporter said that there were people who believed that the world is supposed to end this evening. I have been thinking about that today as I have gone about my work. If I believed today was my last day on earth, would I be doing things differently than I am right now? What would I be doing? What would I change? Would I be serving more, loving more, calling and visiting those I love? I think I will do that today.

Whole Grain Health Muffins

These muffins got high ratings on food.com. They are super moist with carrots, apples and raisins.

Source: www.food.com

Prep 15 Min
Cook 15 Min
Total 30 Min

Ingredients

• 1 1/2 cups whole wheat flour
• 3/4 cup ground flax seeds
• 3/4 cup oatmeal
• 1 cup brown sugar
• 2 teaspoons baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 teaspoons cinnamon
• 1 cup shredded carrot
• 1 cup finely chopped peeled apple
• 1/2 cup raisins
• 3/4 cup milk or almond milk
• 2 eggs
• 1 teaspoon vanilla

Directions

1 groundflax seed (measure after grinding; coffee grinder is good for grinding flax seed) Preheat oven to 375.
2 Lightly grease muffin tin.
3 Combine all ingredients.
4 Spoon batter into muffin tins about 3/4 full.
5 Bake for 15-20 minutes.
6 Makes 12-14 muffins depending on size.

Amount Per Serving
Calories: 229.0
Fat: 5.0 g
Cholesterol: 33.1 mg
Sodium: 372.2 mg
Carbohydrate: 42.7 g
Fiber: 5.0 g
Protein: 5.8 g

progress and lentils

French Lentil Rice Soup, adapted from Amy Jones' website, World of Wisdom

ellen called to drop by this week--she was bringing some heirloom tomatoes and cucumbers for my garden.

my house was a mess.

i warned her.

while i waited for her to come by i started to clean up.

and it was a moment.

you know those time stands still type of moments

when your brain cracks open and you "see" something.

it was the day i had been praying to be "present."

because there was still so much i wanted to learn and do.

and as i scurried around cleaning up--everything i touched was a manifestation of the changes in our lives this past eight months.

most of it stemming from a conversation with ellen herself.

raw honey on the counter.

natural hand soap and dish soap at the sink.

natural laundry soap in the dishwasher.

blender.

raw nuts.

positive words on the containers.

containers of lentils, quinoa, brown rice. . .

a carrot smoothie for my kids.

essential oils being diffused.

cookbooks.

my square foot gardens on the back porch.

the list went on and on.

it was a moment where i realized

look around at NOW

and see how much you have already learned.

look how far you've come.

further than you could have imagined.

so, have faith that you can come that far in the future.

and banish your worries and your and your anxious feelings.

you're doing it.

right now.

you've done it.

life is good, whole, and complete--right now.

now hurry and clean up that honey off the counter before ellen gets here.

okay that last thought was me.

i am a recovering perfectionist after all.

here is the progress i have made on my 20 family-approved meals.

French Lentil Rice Soup

6 C chicken or vegetable broth

1 C rinsed lentils

2 medium carrots, peeled and minced

1 small onion, minced

2 celery stalks, minced

3 tbsp. brown rice, uncooked

2 tbsp. garlic, minced

1 tsp Herbs de Provence or dried thyme (I didn't have this on hand, so I didn't use it)

1/2 tsp salt

1/8 tsp pepper

1/4 heavy cream or sour cream (optional)

1/4 C chopped parsley (optional)

In a soup pot, add everything but the cream and parsley. Simmer for 1 hour or cook in slow cooker on high for 4-5 hours. Remove 1 1/2 C soup and puree in blender until almost smooth and pour back into pot. Garnish with 1 tbsp. cream and 1 tbsp. parsley. Serves 4-5

Alright, so I didn't read the directions very well--and didn't to the pureeing. I also left out the cream and parsley. I have tried several lentil soup recipes and this is by far my favorite. The family loved it. I served it with homemade bread and a green salad. I wish I would have doubled the recipe--we ate it all up.

1. Lentil Tacos

2. Lentil Soup with Homemade Bread

3. Vegetarian Taco Salad

4. Whole Wheat Pasta with Sun-Dried Tomato Sauce

5. Robyn's Vegetarian Chili (in 12 Steps Book)

6. Sun-Dried Tomato Quinoa

7. Orange-Infused, Walnut-Crusted, Coconut-Smeared Talapia

8. Pecan Cranberry Quinoa

9. Potato-Egg Stir Fry (I'll post the recipe soon)

Soups and Salads

1. Strawberry Salad

2. Carrot Orange Soup

awesomely healthy chocolate cake

Awesomely Healthy Chocolate Cake by Amy Jones, World of Wisdom Cookbook (reposted with permission)

Heat Oven to 350

11/2 cups Sucanat (A natural sugar available at health food stores. Blend in high speed blender until fine).

3/4 cup cocoa (or raw cacao)

1 tsp salt

1 1/2 tsp baking powder

1 1/2 tsp baking soda

1 3/4 cup whole wheat flour

2 beaten eggs

2 tsp vanilla

1 cup milk (I used rice milk)

1 cup boiling water

1/2 cup olive oil

Grease and flour (I used parchment paper) two 9 inch round baking pans. Combine dry ingredients. Add everything else except water and combine thoroughly. Stir in water (batter will be thin). Bake 30-35 minutes and cool for 20.

Yummy, healthy and moist. I could eat the entire cake. Serve with strawberries for extra yumminess.

natural remedies for food storage

my daughter in the lavender fields--mona, utah.


Read this great post on natural remedies not only for your food storage--but for your current medicine cabinet.

Five Were Wise by Walter Rane


Here are a few thoughts I wrote two years ago when I started building up my food storage:

"I have always thought that having our lamps full was only to ensure safety at a future event or time. Perhaps that is why food storage was never a top priority for me. What I have learned is that building up my food storage has been a blessing now. I have committed to cooking at home, rather than our default eating out. I have learned to make more things from scratch. Not only does this save money, and enrich our diets--I do think there is great satisfaction from the creative art of cooking (although I am still waiting for the satisfaction from the creative art of cleaning dishes). I think building my food storage has also made me more grateful for what I do have and more careful with my resources. I feel like I have also been blessed through many answered prayers. Perhaps we are also blessed with an abundance of the Spirit-- simply for being obedient.

Here are a few great talks about food storage and preparation."

Food Storage, Vaughn J. Featherstone

Raise the Bar, President Eyring

Prepare Ye, President Benson

Stand Independent Above All Other Creatures, Elder McConkie

Lay Up In Store, Keith B. McMullin

Re-reading these this quote in President Benson's talk stood out to me this time:

The Lord has set loose the angels to reap down the earth (see Discourses of Wilford Woodruff, p. 251), but those who obey the Word of Wisdom along with the other commandments are assured “that the destroying angel shall pass by them, as the children of Israel, and not slay them. …” (D&C 89:21.)

Good Oils/Food Storage Class at Ellen's House

the swamp

image via birthologie

"Drugs are an expressway to hell. I’m not saying everyone should go off them, cold turkey, immediately when they figure out that something more is needed. I’m saying that you have to go to the BOTTOM of the pyramid and deal with what’s at the root of the problem. If you’re weak, mucousy, acidic, with a beaten-down immune system, more drugs isn’t going to solve that.

Paul Leatham, my original mentor, taught me 60-80% raw. He was my beginning. Or my renaissance, since my grandmother and mother originally mentored me–but until Paul Leatham taught me the connection between my son’s illness, and nutrition, I was floundering.

Paul taught me, “If you have a swamp full of alligators, what do you do? Throw a pill in the swamp to kill the alligators? IT’S STILL A SWAMP! More alligators are gonna show up.”

You have to DRAIN THE SWAMP.

That is what we are doing. We are not putting mucous-forming foods in our mouths to burn out our tissues with acidity. We don’t want our body spending its precious energy fighting being swamped with thick goo that is a breeding ground for bacteria, virus, mold, fungus, and the waste products of all those ugly creatures.

Green food and other raw plant foods DRAIN THE SWAMP."--Robyn Openshaw "GreenSmoothieGirl"

Here is some AWESOME information on "yeastie beasties" (aka CANDIDA) breeding in the swamp: a four-part series on birthologie (Amy Jones rocks my world).

Candida seems to be an underlying cause for a host of ailments--check out the articles for info, symptoms, treatment, and dealing with die-off symptoms.

herbs for a year supply

Yvonne L. Salcido, M.H.

There is a definite peace that comes from having a ready supply of herbs on hand for a sudden illness or emergency.

Recently I had a family member in another state call because she was very sick. She wanted to know what she could do. She had nothing on-hand in her house. If the phones lines were down, even cell phones will not work in a major disaster. What if she could not call to get advice?

Most important is herbal education – this invaluable skill will bless many in circumstances that we cannot predict. For the best herbal education we recommend The School of Natural Healing - (www.snh.cc).

Look around us – the world is having so many challenges from weather, earthquake, wars, etc. Becoming self reliant is becoming critical! Here is a list of herbs that I think every home should have on hand (you can customize it to your needs). The following list is for a family of four for one year.

Cayenne
extract
powdered 1 lb.
ointment

Lobelia
extract
cut 1 lb.

Garlic
whole cloves in vinegar or bulbs hung
Garlic oil 2 oz.
Super Garlic Immune* ANTI-PLAGUE

Complete Tissue & Bone* & Comfrey
powdered 1 lb.
cut 1 lb.
ointment

Yarrow
cut 1 lb.

Brigham Tea
cut 1 lb.

Chaparral
cut 1 lb.

Mullein
cut 1 lb.
oil

Nettle
powdered 1 lb.

Infection Formula*
powdered 1 lb.

Plantain (Stings & Bites)*
powdered 1 lb.
ointment 4 oz.

Red raspberry
cut 1 lb.

Echinacea
powdered 1 lb.
extract

X-Ceptic*
extract

Nerve Formula*
extract

Ear & Nerve Formula*
extract

Catnip
cut 1 lb.

Cleansing Herbs
Lower Bowel Formula*, Liver/Gall Bladder Formula*, Kidney Formula* & Blood Stream Formula*

Anti-spasmotic*
extract

Nutritional Herbs
Vitalerbs*, Jurassic Green*, Kid-e Formulas*, Herbal Calcium extract*

Slippery Elm
powdered 1 lb.

Licorice Root
powdered 1 lb.

Black Walnut
cut 1 lb.
extract

Pau d’ Arco
cut 1 lb.

Ginger
powdered 1 lb.

Herbal Eyebright*
extract & eye cup

Chasteberry/Mindtrac*
powdered 1 lb. or capsules

Oregano
oil

Black Ointment*
ointment

In addition, be sure to have any herbs on-hand for family members dealing with specific challenges.

Additional items: Raw honey and wheat germ oil

*Indicates a formula by Dr. Christopher. You can find these formulas at an herb shop. Find herb shops we recommend at http://www.christopherwebsites.com.

To learn how to use these herbs in an emergency we encourage you to pick up the book “Herbs to the Rescue” by Kurt King, M.H. Even better, as part of the Family Herbalist course you study this book in depth. To learn more about Level 100 – Family Herbalist go to http://online.snh.cc. To purchase the book Herbs to the Rescue visit this link:

http://www.christopherpublications.com/King_Herbs_Rescue.html

PRINTABLE VERSION: http://www.herballegacy.com/Herbs_Supply.pdf

healthy foods for a year supply

Yvonne L. Salcido MH (from Dr. Christopher)

Today there is a myriad of ideas on food storage and many are lacking in sufficient nutrition. Who wants to just survive and be sick? The best plan for storage includes a high density of vitamins, mineral, proteins, and essential fats in the foods you store for optimum health. The following is a list of things I store.

Basic Storage for one person for one year:

300 lbs. Organic wheat (kamut, spelt)

155 lbs. A combination of organic grains (brown rice, buckwheat, oat groats, millet, quinoa, barley, corn, triticale, spelt, kamut etc.)

50 lbs. Raw nuts (25 lbs almonds, 5 lbs of additional favorites such as walnuts, cashews, pecans, pine nuts, etc.) Can use almonds to make nut milk.

20 lbs. Raw seeds (flax seeds, sunflower, pumpkin, sesame, chia, etc.)

75 lbs. Organic beans (pinto, black, red, white, garbanzo, lentils, mung beans, peas, soybeans, etc.)

60 lbs. Raw honey (also store some black strap molasses and agave – I use agave for special treats)

20 lbs. Oils (Olive oil, coconut and wheat germ oil)

10 lbs. Salt (vegetable, potassium based or sea salt)

60 lbs. Sprout mix (2 parts wheat, 1 part of the following: triticale, lentils, adzuki beans, mung beans, peas, then add 2 c. of fenugreek to the 60 lb. bucket)

5 lbs. Seed Sprout mix (alfalfa, radish and red clover)

Garden seeds (A good variety!)
Spices (You will want some different flavors)
Recipes for sprouting, live bread cracker, raw meals etc.

Expanded Storage

Fruit and vegetables (dried from your garden) – for an example see http://www.herballegacy.com/Zucchini_Chips.html

Squash, potatoes, onions, apples can easily be stored through the winter in a basement. The great advantage is these will be fresh yummy all winter long and through part of spring.

I also have some frozen fruit and vegetables in my freezer. I also have bottled fruit and vegetables without any sugar, but since I have gone to a more raw food diet, I now dry foods at 105 degrees to maintain the live enzymes, vitamins, and minerals.

You can purchase good quality freeze dried foods to expand your storage even more. Make sure to check the ingredients for just whole foods without any additives. Purchase your basic storage FIRST!! Don’t worry about getting a certain amount for each person on the fruit and vegetables – just get started after getting your basic storage and soon you will have a nice supply. Fall is a great time of year to find many good deals, so have fun.

www.herballegacy.com/Food_Storage.pdf

Landscape Plants Rated by Deer Resistance

 Realizing that no plant is deer proof, plants in the Rarely Damaged, and Seldom Rarely Damaged categories would be best for landscapes prone to deer damage. Plants Occasionally Severely Damaged and Frequently Severely Damaged are often preferred by deer and should only be planted with additional protection such as the use of fencing, repellents, etc. Success of any of these plants in the landscape will depend on local deer populations and weather conditions.


ANNUALS
Rarely Damaged

Ageratum houstonianum—Ageratum
Antirrhinum majus—Snapdragon
Brugmansia sp. (Datura)—Angel’s Trumpet
Calendula sp.—Pot Marigold
Catharanthus rosea—Annual Vinca
Centaurea cineraria—Dusty Miller
Cleome sp.—Spider Flower
Consolida ambigua—Larkspur
Euphorbia marginata—Snow-on-the-Mountain
Helichrysum —Strawflower
Heliotropium arborescens —Heliotrope
Lobularia maritima— Sweet Alyssum
Matricaria sp. —False Camomile
Myosotis sylvatica— Forget-Me-Not
Nicotiana sp. Flowering Tobacco
Papaver sp. Poppy
Pimpinalla anisum Anise
Rosmarinus officinalis Rosemary

Seldom Severely Damaged
Anethumus graveolens Dill
Borage officinalis Borage
Celosia sp. Cock’s Comb
Centaurea cyanus Bachelor’s Buttons
Cheiranthus sp. Wallflower
Eschscholzia californica California Poppy
Iberis umbellata Candytuft
Lantana sp. Lantana
Lobelia sp. Lobelia
Matthiola sp. Stocks
Ocimum basilicum Basil
Perilla frutescens Shiso
Petroselinum crispum Parsley
Salvia Salvia
Tagetes patula French Marigold
Tropaeolum majus Nasturtium
Verbena x hybrida Verbena
Zinnia sp. Zinnia

Occasionally Severely Damaged
Begonia semperflorens Wax Begonia
Coleus sp. Coleus
Cosmos sp. Cosmos
Dahlia sp. Dahlia
Gerbera jamesonii Gerbera Daisy
Helianthus sp. Sunflower
Impatiens balsamina Balsam, Touch-Me-Not
Impatiens walleriana Impatiens
Ipomea sp. Morning Glory
Pelargonium sp. Geranium
Petunia sp. Garden Petunia
Viola sp. Pansy

BIENNIALS
Rarely Damaged

Digitalis purpurea Common Foxglove
Seldom Severely Damaged
Dianthus barbatus Sweet William
Lunaria annua Money Plant
Myosotis alpestris Forget-Me-Not
Occasionally Severely Damaged
Campanula medium Canterbury Bells

BULBS
Rarely Damaged
Allium sp. Ornamental Onion
Colchicum sp. Autumn Crocus
Endymion sp. Bluebell
Eranthus hyemalis Winter Aconite
Fritilaria imperialis Crown Imperial, Fritilia
Galanthus nivalis Snowdrops
Narcissus sp. Daffodil
Scilla siberica Siberian Squill

Seldom Severely Damaged
Camassia leichtlini Camassia
Canna sp. Canna Lily
Colocasia esculenta Elephant Ear
Crocus sp. Crocus
Gladiolus sp. Gladiolus
Gloriosa superba Glory Lily
Hyacinthus sp. Hyacinth
Muscari sp. Grape Hyacinth
Oxalis sp. Wood Sorrel
Zantedeschia sp. Calla Lily
Occasionally Severely Damaged
Caladium sp. Caladium
Lilium sp. Garden Lily
Frequently Severely Damaged
Tulip sp. Tulip


FERNS
Rarely Damaged
Athyrium goeringianum Japanese Painted Fern
(nipponicum)
Cyrtomium falcatum Holly Fern
Dennstaedtia punctilobula Hayscented Fern
Dryopteris marginalis Wood Fern
Matteuccia struthiopteris Ostrich Fern
Onoclea sensibilis Sensitive Fern
Osmunda cinnamomea Cinnamon Fern
Osmunda regalis Royal Fern
Polystichum arcostichoides Christmas Fern
Thelyptens noveboracensis New York Fern

GROUNDCOVERS
Rarely Damaged
Aegopodium podagaria Bishop’s Weed
Ajuga reptans Bugleweed
Arctostaphylos uva-ursi Bearberry
Convallaria majalis Lily of the Valley
Epimediurn sp. Barrenwort
Galium odoratum (Asperula Sweet Woodruff
odorata)
Lamium sp. Spotted Deadnettle
Pachysandra procumbens Allegheny Spurge
Pachysandra terminalis Pachysandra
Seldom Severely Damaged
Ceratostigma plumbaginoides Plumbago
Gaultheria procumbens Creeping Wintergreen
Liriope sp. Lilyturf
Vinca major Large Periwinkle
Vinca minor Periwinkle
Occasionally Severely Damaged
Euonymus fortunei Wintercreeeper
Hedera helix English Ivy

ORNAMENTAL GRASSES
Rarely Damaged
Acorus sp. Japanese Sweet Flag
Andropogon sp. Big Bluestem
Arrhenatherum elatius Varigated Oat Grass
Arundo donax Giant Reed
Calamagrostis sp. Feather Reed Grass
Carex sp. Japanese Sedge
Chasmanthium latifolium Northern Sea Oats
Cortaderia selloana Pampus Grass
Eragrostus curvula Weeping Love Grass
Erianthus ravennae Ravenna Grass
Fargesia sp. Clump Bamboo
Festuca glauca Blue Fescue
Hakonechloa macra Hakonechloa
Helictotrichon sempervirens Blue Oat Grass
Imperata cylindrica Japanese Blood Grass
Juncus Effusus Hard Rush
Koeleria glauca Large Blue June Grass
Leymus arenarius glaucous Lyme Grass
Miscanthus floridulis Giant Japanese Silver Grass
Miscanthus sinensis Japanese Silver Grass
Molinia caerulea Purple Moor Grass
Molinia caerulea ‘Variegata’ Variegated Purple Moor Grass
Panicum virgatum Switch Grass
Pennisetum alopecuroides Fountain Grass
Pennisetum orientale Oriental Fountain Grass
Phyllostachys aurea Golden Bamboo
Schizachyrium scoparium Little Bluestem
Sorghastrum nutans Indian Grass
Seldom Severely Damaged
Bambusa sp. Bamboo
Carex pendula Drooping Sedge
Hystrix patula Bottlebrush Grass
Ophiopogon japonicus Dwarf Mondo Grass
Phalaris arundinaceae Ribbon Grass
Scirpus lacustris Sedge

PERENNIALS
Rarely Damaged
Aconitum sp. Monkshood
Agastache sp. Anise Hyssop
Allium sp. Ornamental Onion
Arabis caucasica Rock-Cress
Arisaema triphylum Jack-in-the-pulpit
Armoracia rusticana Horseradish
Artemisia dracunculus Tarragon
Artemisia sp. Silver Mound
Asarum canadense Wild Ginger
Asarum europaeum European Ginger
Aubretia deltoidea Purple Rock-Cress
Aurinia saxatilis Basket of Gold
Baptisia australis False Indigo
Bruneria macrophylla Siberian Bugloss
(Brunnera)
Cactaceae sp. Cactus
Coreopsis verticillata Threadleaf Coreopsis
Corydalis sp. Corydalis
Dicentra eximia Fringed Bleeding Heart
Dicentra spectabilis Bleeding Heart
Echinops ritro Small Globe Thistle
Euphorbia sp. (except Spurge
‘Chameleon’)
Helleborus sp. Lenton or Christmas Rose
Hesperis matronalis Dame’s Rocket
Hyssopus officinalis Hyssop
Iris sp. (may eat buds) Iris
Lavandula sp. Lavendar
Ligularia dentata Bigleaf Goldenray
Ligularia ‘The Rocket’ Rocket Ligularia
Limonium latifolium Statice
Linaria vulgaris Butter & Eggs
Lychnis coronaria Rose Campion
Majorana Marjoram
Marrubium vulgare Horehound
Melissa officinalis Lemon Balm
Mentha sp. Mint
Myosotis sp. Forget-Me-Not
Nepeta sp. Catmint
Oreganum sp. Oregano
Paeonia sp. (may eat buds) Peony
Perovskio atriplicifolia Russian Sage
Phlomis sp. Greek Jerusalem Sage
Podophyllum May Apple
Potentilla sp. Potentilla, Cinquefoil
Pulmonaria sp. Lungwort
Ranunculus sp. Buttercup
Rodgersia sp. Rodgers Flower
Ruta sp. Rue
Salvia officinalis Garden Sage
Santolina chamaecyparissus Lavender-Cotton
Stachys byzantina Lamb’s Ear
Tanacetum vulgare Common Tansy
Teucrium Chamaedrys Germander
Thalictrum sp. Meadow Rue
Thymus sp. Thyme
Yucca filimentosa Yucca


Seldom Severely Damaged
Achillea filipendulina Yarrow
Achillea millefolium Common Yarrow
Agapanthus sp. African Lily
Alchemilla sp. Ladys’ Mantle
Anchusa sp. Bugloss
Anemone x hybrida Japanese Anemone
Anemonella thalictroides Rue Anemone
Aquilegia sp. Columbine
Armeria maritima Sea Thrift
Asclepias incarnata Swamp Milkweed
Asclepias tuberosa Butterfly Weed
Asparagus officinalis Asparagus
Aster sp. Aster
Astilbe sp. Astilbe
Bergenia sp. Heartleaf Bergenia
Boltonia asteroides White Boltonia
Cerastium Snow-in-Summer
Chrysanthemum parthenium Feverfew
Cimcifuga sp. Snakeroot, Bugbane
Coreopsis lanceolata Lance Coreopsis
Croscosmia sp. Crocosmia
Cyclamen sp. Cyclamen
Delphinium sp. Delphinium
Dianthus sp. Carnation, Pinks
Dictamus alba Gas Plant
Digitalis grandiflora Yellow Foxglove
Echinacea purpurea Purple Coneflower
Erythronium Trout Lily
Eupatorium coelestinurn Mist Flower
Eupatorium rugosum White Snakeroot
Geranium macrorrhizum Hardy Geranium
Gypsophila sp. Baby’s Breath
Helenium autumnale Sneezeweed
Heuchera sp. Coralbells
Hypericum calycinum St. John’s Wort
Iberis sempervirens Candytuft
Kirengeshoma palmata Yellow Wax-Bells
Kniphofia tritoma Red-Hot Poker
Liatris sp. Blazing Star
Lobelia sp. Cardinal Flower
Lupinus sp. Lupine
Lychnis chalcedonica Maltese Cross
Macleaya cordata Plume Poppy
Mertensia virginica Virginia Bluebells
Monarda didyma Beebalm
Papaver orientale Oriental Poppy
Patrinia scabiosifolia Patrinia
Physostegia sp. Obedient Plant
Polemonium caeruleum Jacob’s Ladder
Primula sp. Primrose
Rheum rhabarbarum Rhubarb
Rudbeckia sp. Black-Eyed Susan
Salvia nemorosa Meadow Sage
Saponaria sp. Soapwort
Satureja montana Savory
Scabiosa caucasica Pincushin Flower
Sempervivum sp. Hens and Chickens
Solidago sp. Goldenrod
Stokesia laevis Stokes’ Aster
Symplocarpos foetidus Skunk Cabbage
Tiarella cordifolia Foam Flower
Tradescantia sp. Spiderwort
Tricyrtis hirta Toad Lily
Trillium sp. Trillium
Verbascum sp. Mullein
Veronica sp. Speedwell
Viola sp. Violets


Occasionally Severely Damaged
Alcea sp. Hollyhock
Aruncus sp. Goat’s Beard
Begonia grandis Hardy Begonia
Bellis perennis English Daisy
Campanula glomerata Bellflower
Centaurea montana Mountain Bluet
Chelone sp. Pink Turtlehead
Chrysanthemum Fall Mums
Chrysanthemum superbum Shasta Daisy
Erigeron sp. Fleabane
Euphorbia dulcis ‘Chameleon’ Spurge
Filipendula sp. Meadowsweet
Gaillardia sp. Blanket Flower
Geranium clarkei Hardy Geranium
Geranium sanguineum Hardy Geranium
Geranium x cantabrigiense Hardy Geranium
Geum sp. Geum, Avens
Hemerocallis sp. Daylily
Hibiscus moscheutos Rose Mallow
Leucanthemum maximum Shasta Daisy
Lysimachia clethroides Gooseneck Loosestrife
Lythrum sp. Purple Loosestrife
Oenethera sp. Sundrops
Penstemon sp. Penstemon
Phlox sp. Phlox
Platycodon grandiflorus Balloon Flower
Polygonatum sp. Solomon’s Seal
Sedum spectabile Showy Sedum
Sidalcia malviflora Checkermallow
Symphytum officinale Comfrey
Trollius sp. Globeflower
Frequently Severely Damaged
Eryngium sp. Sea-Holly
Fragraria sp. Strawberry
Geranium endressii Hardy Geranium
Hosta sp. Hosta
Pardancanda x norrisii Candy Lily


SHRUBS
Rarely Damaged
Aralia spinosa Devil’s Walking Stick
Berberis sp. Barberry
Buddleia sp. Butterfly Bush
Buxus sempervirens Common Boxwood
Calliuna sp. Heather
Caryopteris clandonensis Blue Mist Shrub
Cephalotaxus harringtonia Japanese Plum Yew
Cytisus sp. Broom
Daphne sp. Daphne
Elaeagnus angustifolia Russian Olive
Erica sp. Heath
Ilex x ‘John T. Morris’ John T. Morris Holly
Ilex x ‘Lydia Morris’ Lydia Morris Holly
Juniperus horizontalis ‘Prince Prince of Wales Juniper
of Wales’
Juniperus scopulorum Moonglow Juniper
‘Moonglow’
Leucothoe fontanesiana Drooping Leucothoe
Mahonia aquifolium Oregon Grape Holly
Mahonia bealei Leatherleaf Mahonia
Microbiota decussata Russian Cypress
Myrica pensylvanica Bayberry
Pieris floribunda Mountain Pieris
Pieris japonica Japanese Pieris, Andromeda
Potentilla fruticosa Bush Cinquefoil
Rhus aromatica Fragrant Sumac
Sambucus racemosa Red Elderberry
Sarcoccoca hookeriana Sweet Box
Skimmia japonica Japanese Skimmia
Viburnum dentatum Arrowwood Viburnum


Seldom Severely Damaged
Abelia sp. Glossy Abelia
Abies balsamea Dwarf Balsam Fir
Andromeda polifolia Bog Rosemary
Aronia arbutifolia Red Chokeberry
Aucuba japonica Goldust Plant
Callicarpa sp. Beautyberry
Calycanthus floridus Common Sweetshrub
Calycanthus occidentalis California Sweetshrub
Chaenomeles japonica Japanese Flowering Quince
Clerodendrum fargesii Harlequin Glorybower
Clethra sp. Sweet Pepperbush
Cornus alba Red Twigged Dogwood
Cornus sericea Red Osier Dogwood
Corylus sp. Hazelnut
Cotinus coggygria Smokebush
Cotoneaster apiculatus Cranberry Cotoneaster
Cotoneaster congestus Pyrenees Cotoneaster
Cotoneaster dammeri Bearberry Cotoneaster
Cotoneaster horizontalis Rockspray Cotoneaster
Cotoneaster salicifolius Willowleaf Cotoneaster
Deutzia sp. Deutzia
Elaeagnus umbellatus Autumn Olive
Enkianthus campanulatus Redvein Enkianthus
Forsythia x intermedia Forsythia
Fothergila sp. Fothergillia
Halesia carolina Carolina Silverbell
Hamamelis virginiana Common Witchhazel
Hibiscus syriacus Rose of Sharon
Hippophae rhamnoides Sea Buckthorn
Hypericum prolificum St. John’s Wort
Ilex aquifolium English Holly
Ilex cornuta Chinese Holly
Ilex glabra Inkberry
Ilex verticillata Winterberry Holly
Itea virginica Virginia Sweetspire
Juniperus chinensis ‘Armstrongii’ Armstrong Juniper
Juniperus chinensis cv.* Chinese Juniper
Juniperus chinensis ‘Pfitzerana’ Pfitzer Juniper
Juniperus horizontalis cv.* Creeping Juniper
Juniperus horizontalis Youngstown Andorra Juniper
‘Youngstown’
Juniperus procumbens ‘Nana’ Japanese Garden Juniper
Juniperus sabin cv. Savin/Tam Juniper
Juniperus scopulorum cv.* Mountain Juniper
Juniperus squamata ‘Blue Star’ Blue Star Juniper
Juniperus squamata cv.* Singleseed Juniper
Kerria japonica Japanese Kerria
Kolkwitzia amabilis Beautybush
Lagerstroemia indica Crape Myrtle
Leucothoe axillaris Coast Leucothoe
Ligustrurn sp. Privet
Lindera benzoin Spicebush
Magnolia x soulangiana Saucer Magnolia
Osmanthus heterophyllus Holly Osmanthus
Philadelphus coronarius Sweet Mock Orange
Pinus mugo Mugo Pine
Prunus laurocerasus Cherry Laurel
Pyracantha coccinea Firethorn
Rhammus sp. Buckthorn
Ribes sp. Currant
Rubus sp. Brambles
Sambucus canadensis Blueberry Elder, Sweet Elder
Spiraea japonica Japanese Spirea
Spiraea prunifolia Bridalwreath Spirea
Spiraea x bumalda Anthony Waterer Spirea
Symphoricarpos albus Snowberry
Symphoricarpos x chenaultii Coralberry
Syringa reticulata Japanese Tree Lilac
Syringa vulgaris Common Lilac
Viburnum carlesii Koreanspice Viburnum
Viburnum opulus Cranberry Bush
Viburnum plicatum Doublefile Viburnum
tomentosurn
Viburnum prunifolium Blackhaw Viburnum
Viburnum rhytidophyllum Leatherleaf Viburnum
Viburnum x juddii Judd Viburnum
Weigela florida Weigela

Occasionally Severely Damaged
Cornus racemosa Panicled Dogwood
Cornus sanguinea Bloodtwig Dogwood
Corylopsis glabrescens Fragrant Winterhazel
Euonymus alata Winged Euonymus
Euonymus japonica Japanese Euonymus
Hydrangea arborescens Smooth Hydrangea
Hydrangea macrophylla Bigleaf Hydrangea
Hydrangea paniculata Panicle Hydrangea
Hydrangea quercifolia Oakleaf Hydrangea
Ilex crenata Japanese Holly
Ilex x meserveae Blue Holly
Juniperus conferta Shore Juniper
Kalmia latifolia Mountain Laurel
Nandina sp. Heavenly Bamboo
Prunus x cistena Purple Leaf Sand Cherry
Rhododendron carolinianum Carolina Rhododendron
Rhododendron catawbiense Catawba Rhododendron
Rhododendron maximum Rosebay Rhododendron
Rhododendron sp.* Deciduous Azaleas
Rosa multiflora Multiflora Rose
Rosa rugosa Rugosa Rose
Rosa x hybrid Hybrid Tea Rose
Syringa villosa Late Lilac
Syringa x chinesis Chinese Lilac
Syringa x persica Persian Lilac
Vaccinum corymbosum Highbush Blueberry

Frequently Severely Damaged
Euonymus fortunei Wintercreeper
Rhododendron penclymenoides Pinxterbloom Azalea
Rhododendron sp.* Evergreen Azaleas
Rhododendron sp.* Rhododendrons
Taxus sp. Yews

TREES
Rarely Damaged
Aesculus parviflora Bottlebrush Buckeye
Albizia julibrissin Mimosa
Asimina triloba Pawpaw
Betula nigra River Birch
Betula papyrifera Paper Birch
Cercidiphyllum japonicum Katsura Tree
Ilex opaca American Holly
Picea glauca ‘Conica’ Dwarf Alberta Spruce
Pinus resinosa Red Pine
Pinus rigida Pitch Pine
Pinus thunbergiana Japanese Black Pine
Seldom Severely Damaged
Acer griseurn Paperbark Maple
Acer palmatum Japanese Maple
Acer pensylvanicum Striped Maple
Acer rubrum Red Maple
Acer saccharum Sugar Maple
Aesculus x carnea Ruby Horsechestnut
Amelanchier arborea Downy Serviceberry
Amelanchier canadensis Shadbush
Amelanchier laevis Allegheny Serviceberry
Betula albo-sinensis Chinese Paper Birch
Betula jacquemontii Himalayan Birch
Betula lutea Yellow Birch
Betula pendula European White Birch
Chaenomeles speciosa Common Flowering Quince
Chamaecyparis pisifera Japanese Falsecypress
Chionanthus retusus Chinese Fringe Tree
Cornus kousa Kousa Dogwood
Crataegus laevigata English Hawthorn
Cryptomeria japonica Japanese Cedar
Fagus sylvatica European Beech
Fraximus pennsylvanica Green Ash
Fraxinus excelsior European Ash
Gleditsia triacanthos Honey Locust
Ilex x aquipernyi Dragon Lady, San Jose Holly
Juniperus virginiana Eastern Red Cedar
Koelreuteria paniculata Goldenrain Tree
Liriodendron tulipifera Tulip Tree
Metasequoia glyptostroboides Dawn Redwood
Oxydendrum arboreum Sourwood
Picea abies Norway Spruce
Picea glauca White Spruce
Picea omorika Serbian Spruce
Picea pungens Colorado Blue Spruce
Pinus densiflora Japanese Red Pine
Pinus nigra Austrian Pine
Pinus strobus Eastern White Pine
Pinus sylvestris Scotch Pine
Prunus serrulata Japanese Flowering Cherry
Pseudotsuga menziesii Douglas Fir
Salix matsudana tortuosa Corkscrew Willow
Sassafras albidurn Common Sassafras


Occasionally Severely Damaged
Abies balsamea Balsam Fir
Abies concolor White Fir
Abies fraseri Fraser Fir
Acer platanoides Norway Maple
Acer saccharinum Silver Maple
Aesculus hippocastanum Common Horsechestnut
Cedrus atlantica Atlas Cedar
Cercis canadensis Eastern Redbud
Chamaecyparis obtusa Hinoki Cypress
Chamaecyparis thyoides Atlantic White Cedar
Chionanthus virginicus White Fringe Tree
Cornus alternifolia Alternate-Leaved Dogwood
Cornus florida Flowering Dogwood
Cornus mas Cornelian Cherry
Cupressocyparis leyandii Leyland Cypress
Ilex pernyi Pernyi Holly
Ilex x ‘Nellie R. Stevens’ Nellie Stevens Holly
Larix decidua European Larch
Liquidambar styraciflua Sweetgum
Malus sp. Apples
Prunus avium Sweet Cherry
Pyrus calleryana Callery Pear
Pyrus communis Common Pear
Quercus alba White Oak
Quercus prinus Chestnut Oak
Quercus rubra Northern Red Oak
Rhus typhina Staghorn Sumac
Robinia pseudoacia Black Locust
Salix sp.* Willows
Taxodium distichum Bald Cypress
Thuja plicata Western Arborvitae
Tilia americana Basswood
Tilia cordata ‘Greenspire’ Greenspire Littleleaf Linden
Tsuga canadensis Eastern Hemlock
Tsuga caroliniana Carolina Hemlock


Frequently Severely Damaged
Prunus sp. Plums
Prunus sp.* Cherries
Sorbus aucuparia European Mountain Ash
Thuja occidentalis American Arborvitae


VINES
Seldom Severely Damaged
Celastrus scandens American Bittersweet
Jasminum nudiflorum Winter Jasmine
Wisteria floribunda Wisteria
Occasionally Severely Damaged
Campsis radicans Trumpet Creeper
Clematis sp. Clematis
Hedera helix English Ivy
Hydrangea anomala petiolaris Climbing Hydrangea
Lonicera x heckrottii Goldflame Honeysuckle
Parthenocissus quinquifolia Virginia Creeper

Frequently Severely Damaged
Euonymus fortunei Wintercreeper

Pedro Perdomo, Morris County Agricultural Agent
Peter Nitzsche, Morris County Agricultural Agent
David Drake, Ph.D., Extension Specialist in Wildlife Management
The following is a list of landscape plants rated according to their resistance to deer damage. The list was compiled with input from nursery and landscape professionals, Cooperative Extension personnel, and Master Gardeners in Northern
N.J. Special thanks to our cooperators on this project:
Helen Heinrich, Certified Landscape Architect; James Messina, Certified Landscape Architect, Landscape Plus;
Valerie Sudal, Garden Writer, The Newark Star-Ledger; and numerous landscapers, Master Gardeners, and
nurserymen who provided ratings.
*Check other rating categories to find additional species or cultivars of this genus.
© 2004 by Rutgers Cooperative Research & Extension, NJAES, Rutgers, The State University of New Jersey.
Desktop publishing by Rutgers-Cook College Resource Center Revised: April 2003
RUTGERS COOPERATIVE RESEARCH & EXTENSION
N.J. AGRICULTURAL EXPERIMENT STATION
RUTGERS, THE STATE UNIVERSITY OF NEW JERSEY
NEW BRUNSWICK

Healthy Home Cooking Books

I found these cookbooks tonight on the website Love to Learn. It is a home school bookstore and I love browsing through the fun things in their catalog. Some of their recipe books caught my eye tonight and seem to go along with many of the principles we have been studying. Even though some of the covers are dated, the contents look promising and all the research about whole grains, sugar free cooking, and vegetable combinations to make complete proteins has already been done and family taste tested. I just thought I would share and post them here so I didn't forget. Here is a link to the cooking and cookbook section.

Spiced Avocado Sandwich

Use green Tabasco sauce, which is made with jalapenos. It has a kick like red Tabasco, but doesn't taste quite as vinegary.

Per serving: 353 calories; 9 g protein; 17 g fat; 48 g carbs; 13 g fiber.

Source: www.wholeliving.com

Prep Time: 20 Min
Total Time:20 Min

Serves: 2

Ingredients

• 1 ripe avocado


• 1 tablespoon fresh orange juice


• 1/2 to 1 teaspoon green Tabasco sauce


• 1/4 teaspoon ground coriander


• 1/2 teaspoon coarse salt and pepper


• 1/2 cup yellow grape tomatoes halved


• 1 small cucumber peeled, halved lengthwise, seeded, and cut into 1/2-inch dice


• 1 large or 2 small radishes halved and thinly sliced


• 2 whole-wheat pitas (6 inches each) top third cut off

Directions

1. Halve and pit avocado. With a spoon, scoop out avocado flesh, cut into chunks, and transfer to a medium bowl. Add orange juice, Tabasco sauce, and coriander; season with salt and pepper. Mix gently to combine.
2. Add tomatoes, cucumber, and radish. Combine, and divide mixture between 2 pitas. Serve immediately.

Nut Mayonnaise

A simple, healthy spread for wraps or sandwiches.
"Delicious on tomato sandwiches"

Ingredients:
1 cup cashews, macadamia nuts or pine nuts, or a combination.
½ to ¾ cup distilled water
½ teaspoon sea salt

Directions:
Blend all ingredients until smooth and spreadable. Add more water if needed. Store in a glass jar in the fridge, will keep 4-5 days.