Super- popped corn

1 tablespoon organic coconut  oil – whole / unrefined (you may also choose to use pastured unsalted butter)

1/4 cup organic -non GMO popping corn

1 teaspoon spirulina powder

1 tablespoon – 1/4 cup nutritional yeast (as desired)

sea salt -to taste

using a heavy stainless pot with a lid ,coat the bottom of pot with oil – heat (on high)  until ribbons form (just under smoke point) place kernels in and shake pot to coat with oil, place lid on firmly, reduce heat to medium high- now listen- as the popping gets furious, adjust the temperature lower – you can also raise the pot off the flame – while still over the flame, when the popping slows down shut flame off – keeping lid on until completely quiet, toss popped corn in a bowl (not plastic) and sprinkle with the rest of ingredients list.



Super- Iced Tea

1 – 12 ounce bottle organic black unsweetened iced tea in a glass bottle – or make your own using  12 ounces of hot water and two organic black tea bags(let cool and then chill)

12 ounces of filtered cold water

2 droppers full “Chi-Tea”brand Ultimate  (caffeine-free) Green Tea concentrate

1 teaspoon “nutra-fruit” (or any organic brand) black raspberry powder

1 tablespoon organic maple syrup

juice of 1 organic lemon

lemon slice (for garnish )

mix all ingredients in a glass mason jar, seal tight and shake, place in fridge until chilled serve with lemon slice




Blueberry- Super ice-pops

1 bag organic frozen blueberries (8ounces)

1 cup organic orange juice

1 organic banana

1 teaspoon black raspberry powder (available at the health-food store)

1 tablespoon organic maple syrup

1 table spoon raw local honey

blend all ingredients in a blender until smooth, pour into 8 ice pop molds and freeze over night.


Grandmas Chicken Soup

1 Quart home made traditional chicken stock (on recipes page)

1 Quart filtered water

1 leek cleaned and chopped

1 parsnip cut into discs

1 carrot cut into discs

1 turnup chopped

4 ribs celery chopped

1/2 bunch dill chopped

1/2 bunch parsley chopped

sea salt or Rapunzel brand bouillon to taste

place all ingredients (except dill and parsley)  in a large stock pot bring up to a boil and then down to a simmer for about 30-40 minutes or until all vegetables are tender  add dill and parsley in at last 10 minutes.


Prune & Walnut Trail Mix

1/2 cup organic pitted prunes quartered

1/2 cup store bought organic trail mix (the kind with pumpkin seeds, raisins and almonds)

1/2 cup organic walnuts

mix all ingredients in a small bowl – enjoy!


Sardine Salad

2 cans of wild caught sardines (skinless/ boneless) packed in olive oil ,drained

1 Tbs olive oil mayonnaise

sea salt to taste

put all ingredients in a bowl and mix until incorporated and desired texture

Chopped Chicken Liver

1/2 lb organic free-range chicken livers (cleaned/ remove any dark spots)

2 teaspoons pastured butter

1 teaspoon EV olive oil

3 hard boiled free-range organic eggs

1/2 cup caramelized onions (recipe under ‘recipes’ on site)

sea salt / pepper to taste


saute liver in heated oil in a medium saute pan over medium heat until firm (about 10 minutes). place all ingredients in a mini food processor and pulse until smooth.

serve with rice crackers.

enjoy – this is one of my favorites!



Beet Salad

Beet Salad


6 medium to large beets

1 medium red onion (sliced into crescents)

¼ bunch of fresh dill chopped

¼ bunch of fresh parsley chopped

Celtic sea salt (to taste)

Black pepper (to taste)

¼ cup Organic Red wine vinegar

juice of 1 organic lemon

¼ cup Organic olive oil


Cook beets (with skin on) in boiling water until done (about 40 minutes – 1 hour) check for doneness with a knife- when the knife goes in effortlessly they are done. Drain beets and let cool, rub skins off under running cold water with rubber gloves they will come off very easily– place onions, parsley and dill in large mixing bowl. Cut beets into half moons add to bowl, pour in vinegar, salt, pepper, lemon juice, then oil. Mix well


optional – Serve with roasted organic walnuts (4 halves per serving)


You can add raw milk sheep cheese –Monchego  s a good one or raw goat cheese – use ½ – 1 ounce of cheese per serving, may serve over greens or on its own.


Chicken Soup

Chicken Soup*


4 cups of organic traditional stock ( on this site under “traditional stock”)

4 cups of filtered water

1 cup parsnips cut in disks

1 cup carrots cut in disks

1 leek ( about 1 cup) chopped and cleaned

1 turnip  (about a half cup) chopped

4 ribs of celery chopped

sea salt  to taste

black pepper to taste

1/2 bunch parsley chopped (for later)

1/2 bunch dill chopped (for later)

1 lb. of organic chopped chicken (cooked) off the bone – OPTIONAL

put all ingredients in a large soup pot except the parsley and dill, bring to a boil and down to a simmer, simmer for about 40 minutes or until vegetables are tender, add parsley and dill and simmer for another 10 minutes, at this point if you like you can add chicken.


*make sure all ingredients are organic




Traditional Chicken Stock

Chicken Stock*

2 pounds of  organic- free-range, chicken bones -necks, backs, breastbones and wings

4 quarts cold filtered water

2 tablespoons white wine

1 large onion chopped

2 carrots chopped

3 celery ribs chopped

1 turnip chopped

1 bunch of fresh dill

1 bunch fresh parsley

*Make sure to use all Farm-raised, free-range chickens  and organic produce.


Place chicken or chicken pieces in a large stainless steel pot with water, wine and all vegetables except parsley. I use something called a “soup sock” that way it’s easier to clean up and it gets much less messy. Bring to a boil, and remove the foam that rises to the top. Reduce heat, cover and simmer for 8- 16 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley and dill. This will impart additional mineral ions to the broth.


Remove the soup sock or strain soup in a mesh strainer. Let cool and transfer to glass jars making sure to leave about an inch of free space at the top of each jar, place in the refrigerator until the fat rises to the top and congeals. Skim off this fat and keep in refrigerator or freezer.

If you don’t have time for all of this you can call my friend farmer Ben Shaw – he sells his stock at the Union Square Market on Wednesdays and Abingdon Square Greenmarket on Saturdays his number is 518-695-7320. I love his stock, but it is made with only the bones and water so you can use it as a base for soups, but, you will need to add other things to spruce it up 🙂

For my article on why stock is so wonderful click here …