Deep Fried Tofu w/ Sweet Sour Sauce

 (Hubby’s favorite)
1 carton tofu, drained, sliced into triangles, 

3 Tbsp cornstarch
Oil for deep frying
sweet and sour sauce. 

Coat tofu with cornstarch. When oil is hot, fry till golden brown.

Tip: Where this is no seasoning there isn’t much flavor so don’t slice tofu too thick

Golden Curried Tofu W/ Tomato & Cilantro

1 carton firm tofu drained, sliced, blotted with paper towels, and cubed medium size ¼ in. thick
1 tsp curry powder
½ tsp sugar (opt)
salt and pepper to taste
3 Tbsp oil
1 tsp cumin seeds
1 medium onion or 2 scallions thinly sliced
1 Tbsp garlic
1 Tbsp ginger root
2 tsp coriander powder
2 medium tomatoes chopped
3 Tbsp cilantro. 

Mix curry powder, sugar, salt, and pepper. Use mixture to coat tofu. Heat 1 Tbsp oil on medium heat in a large nonstick skillet and cook tofu on each side till golden brown. Remove from pan and set aside. Heat 2 Tbsp oil, add cumin seeds then onion and sauté until translucent. Add garlic and ginger sauté till light brown, add coriander. Then add tofu and tomatoes. Cook 5-7 minutes. Add cilantro and serve with rice.

Tofu Bacon

½ carton extra-firm tofu, drained, sliced thin into strips, and patted dry
3 Tbsp low sodium soy sauce
1 Tbsp maple syrup or agave nectar
1 Tbsp nutritional yeast
1 tsp canola oil
½ - ¼ tsp liquid hickory smoke

Mix seasonings together then add to tofu. Let it marinate 15 min in fridge the skillet fry until brown on medium high heat on each side or bake on 400 degrees for 20-22 min. turning over half way through. 

Keep Your Heart Healthy Through Exercise And Diet

One falls victim within every 24 hrs. Every year hundreds of thousands of families are affected. Precisely a quarter of a million Americans die of heart disease annually. Advertisements, promoting exercise for outer appearances, scroll across media daily, but toning and maintenance of the heart plays a major part in longevity and overall health.
Along with diet and exercise, heart health is linked to the emotional state- stress, heartbreak, love, anxieties, etc. So, heart disease and health is largely determined by lifestyle factors. The goal for good heart health is free flowing blood circulation which entails clean, unclogged vessels, veins, arteries and steady pumping of the heart.
Besides a balanced diet and exercise, some herbs to consider are:
Cacao, also known as chocolate in its natural state, contains theobromine, a heart tonic and mild stimulant. Epicatechin, a flavonol that improves the function of the blood vessels, has also been found in cacao. When deciding  a flavonol-rich cacao treat, skip the chocolate bars at the checkout counter  and choose those that are minimally processed, without milk, dark, or say “raw cacao”.

When taking as supplement or added to food daily cayenne or capsicum, becomes the cure all for overall heart condition. It strengthens, stimulates, and tones the heart. It also supports blood circulation, and regulates palpitations. Adding cayenne to food can spice up a dish and intensify flavors. Even adding it to cacao is delicious. It can also be added to fresh vegetable juice. Ideally up to 1/2 teaspoon proves most effective. 

A clove of garlic (approximately 600 to 900 mg) prevents bad cholesterol (LDL) and raises the good (HDL). Garlic melts away the cholesterol that contributes to the clogging of arteries. Garlic has the same affect on blood pressure, preventing blood clots and improving circulation.

Hawthorn berries, rich in flavnoids, increases oxygen and blood supply as well as normalizes blood pressure. Most importantly it lowers cholesterol and fat deposits in the liver and aorta. The suggested amount of 15 to 25 drops of the tincture should be taken three times daily.

Some supplements to consider are:
Niacin (500 to 2,000 mg daily).  Red yeast rice (600 to 1,200 mg twice a day with food). Stanols and sterols (2 g daily) are plant fats that can lower LDL and block the absorption of dietary cholesterol. Coenzyme Q10 (100 to 300 mg daily).  L-carnitine (1 g twice a day). L-arginine (2,000 to 3,000 mg three times daily. Vitamin C (1,000 mg daily in two doses).  Nattokinase 2,000 and Vitamin K-2  D-ribose.

Blackbelt Gazette: Diabetes Numbers Grow More And More Each Year

If you or a loved one have not been diagnosed with diabetes, the disturbing statistics invoke fear of the possibility. The American Diabetes Association reported that 7.8% of America’s population had diabetes in 2007. Each year 1.6 million are diagnosed.

Diabetes is a gateway to various complications such as heart disease, stroke, high blood pressure, blindness, kidney disease, neuropathy disease (nervous system), and amputation. Although diabetics are high risk for such complications, the disease itself is preventive and in many cases reversible.

Diabetics are unable to properly produce or use insulin (the hormone regulates sugar out of the blood and into the cells). The pancreas is responsible for producing insulin. When insulin production malfunctions blood-sugar levels spike. This could lead to what is known as a diabetic coma or even death.

Juvenile diabetes, developed between childhood and early adulthood, is classified as Type I diabetes or insulin dependent. Type II diabetes, non-insulin-dependent, typically occurs in adults after the age of forty and those overweight. Type II diabetes is a lifestyle-related disease and can be controlled and even reversed. Your family practitioner can determine insulin needs and diet adjustments.

Limiting foods high in carbohydrates (synonymous with sugar) will aid in regulating insulin levels. High-carbohydrate foods are starchy foods like breads, pastas, rice, chips, potatoes, and sweets. Adding more fresh vegetables and proteins from legumes/beans, nuts, and even fish is also beneficial.

Although legumes contain starch, they are also rich in protein and fiber which help to balance blood sugar. As fiber swells in the digestive tract, it slows down the absorption of sugar. Psyllium is a bulk fiber that can be taken before each meal. Ways to incorporate beans are with chili, burritos, and adding chickpeas/kidney beans to salads.

Exercise such as walking plays a key role not only in weight loss and maintenance but also in lowing blood sugar and promoting good circulation.  

Blood vessels can be damaged by excess sugars and fat in the blood stream, making it important for diabetics to maintain a healthy blood circulation. Good blood circulation ensures that oxygen reaches all organs. Oxygen prevents complications such as kidney disease, blindness, etc.

Foods that have blue and purple pigments, known as anthocyanosides, such as blueberries and bilberries, help to improve circulation and protect blood vessel walls.

For borderline diabetics, the herb golden seal not only fights infections but lowers blood sugar levels. While using golden seal it is best to work closely with your health practitioner to monitor and adjust your insulin requirement.  

Blackbelt Gazette: A Look At Good Cholesterol And Bad Cholesterol

Despite its bad reputation, cholesterol is necessary for various body functions such as hormone regulation; vitamin D; bile; sebum; and nerves. The liver is responsible for making the 1,000 milligrams of cholesterol we need daily.  Because the body produces cholesterol on its own it is advised to limit daily consumption of cholesterol from food to 300 milligrams (one egg= 266 mg).

 Cholesterol’s bad reputation is a result of the escalating number of individuals with atherosclerosis. This artery disease causes heart attacks. When lipid materials (fat) accumulate in the inner walls of the arteries, this build up of plague, limits blood flow, and raises blood pressure which in turn increases the risk of heart attacks.  
The terms good cholesterol  or HDL (high-density lipoprotein) and bad cholesterol or LDL (low-density lipoprotein) are used to determine the level of cholesterol present in the body . The HDL is the cholesterol that rapidly travels to and from the liver to the blood stream breaking down fats and utilizing them for necessary functions. However, LDL is sluggish and makes frequent trips to the liver which drops cholesterol (which is basically fat) during its trip. These drops build up in the artery walls and harden, and then cause blockage.

In the family unit, it is presumed that if the parent (s) has high cholesterol the children will as well. This also suggests that adult heart diseases or cardiovascular diseases can be prevented later in life when a well balanced diet and regular exercise is incorporated during childhood. Cholesterol is correlated with obesity and inactivity as well.

Choosing a diet that is no more than 30 percent total calories from fat is one focus to control cholesterol levels. So, fat eaten in adequate portions is essential. Diets high in saturated fat raise cholesterol.
Foods that increase high levels of LDL are: animal fats like, butter, cheese, eggs and meat; margarine; tropical oils likes coconut and palm oil. Of course trans fat should be avoided at all cost as well as hydrogenated oil often found in shelf food like peanut butter, crackers, box dinners, etc. The best cooking oils are olive, peanut, and canola which are polyunsaturated.

To stabilize cholesterol levels it is advised to increase exercise, vitamin C and dietary fiber. Smokers are also at high risk, so quitting the habit will also lower levels.

An herbal supplement to consider is Guggul. It cleanses the circulatory system by removing the fat from the arteries. Eliminate fat from with the body with fiber supplements such as psyllium hulls, apple pectin, and oat bran. 

Raw Blueberry Cobbler

Inspired by Ani Phyo

1 cup almonds
1-2 tsp cinnamon
1/8 cardamom powder
1/4 tsp nutmeg
1 cup dates (fresh or hydrated)

Process almonds, cinnamon, and nutmeg to a fine flour

Add dates and process until it begans to stick together

Use 2/3 to press into the bottom of pan

1 lb blueberries
1/2 cup agave or date syrup

Mix thoroughly and pour on top of crust
Add remainder of crust to the top

Raw Peach Cobbler

 inspired by Ani Phyo

3 Parts and it only takes 10-12 minutes

1 cup almonds meal
1 cup dates

Process 25-40 secs until it's the consistency of a binding pie crust
Press 1/2 the crust into a pan and save the remainder for topping

2. Syrup
1/2 cup agave nectar [or Blended mixture of 4-6 chopped dates, 1/4 cup water, & 1/2 tsp vanilla extract]
1/2 tsp vanilla extrat or 1/2 vanilla bean
1/8 tsp cardamom powder (optional)

3. 1 lb peaches
Slice the peaches then soak them in date syrup for 1 minute
Place peaches on top of pie crust then add the remainder of crust on top
Chill for 1 hr or more if desire or eat immediately.

Soft Walnut Brownies


1 cup walnuts
1 Tbsp cocoa powder
dash of salt
tiny pinch of cayenne or cinnamon (opt)
1 cup jumbo medjool dates
1 tsp vanilla extract or 1 vanilla bean

1. Process walnuts, cocoa, salt, vanilla, and spices until a meal consistency.

2. Add dates and process until it begans to clump together (20-30 secs)

*Don't over process because walnuts are oily and the oil will bead on the surface

Vegan Banana Nut Bread


5 Bananas

1 cup demerara sugar

1 Tbsp vanilla

2 cups whole wheat flour

1 tsp baking powder

½ tsp baking soda

1 tsp cinnamon

( 1/2 tsp nutmeg, 1 tsp ginger, ½ tsp cardamom)

¼ cup oil

Nuts to your liking


1.Combine wet ingredients

2.Combine dry ingredients

3. Combine wet to dry ingredients and bake for 60 minutes on 350*

Homemade Soy Ice Cream

This recipe is borrowed from another internet site


1 tetra box firm silken tofu (like Mori-Nu) -or- 8 ounces soy yogurt

Between 3/4 to 1 cup plain soy milk

1/3 cup maple syrup or brown rice syrup (or a combination)

1 Tbsp vanilla


Combine all 4 main ingredients in a blender or food processor and blend until thoroughly combined and smooth. Blend in any desired flavoring ingredients (see below). Pour into your ice cream machine, and freeze following the manufacturer's instructions.

Any fruit can be added to mixture about 10 minutes before the end of the machine churning.

I would use 1/4 bup of cocoa powder if desiring chocolate.

For extra flavorings feel free to add 1/4-1/2 tsp of strawberry, chocolate, coconut, etc flavoring.

Vegan Donuts: Sinfully Delicious

This recipe is borrowed from another internet site


1 package active dry yeast (2 1/4 tsp)

1 cup warm water (110 degrees)

1/4 cup vegetable shortening

1/2 cup sugar

1/3 cup soy milk, warmed

Egg replacer equilivent to 2 eggs

4 cups all-purpose flour

1/2 tsp salt

1 1/4 tsp mace

1 TBSP Vanilla extract

Oil for frying

2 cups confectioners' sugar
1 cup water

1/2 cup hot water Dissolve the yeast in 1/2 cup of warm water and let the mixture stand for 5 minutes. In a small saucepan, bring the remaining water to a boil. Add the shortening and sugar and stir until the shortening has melted and the sugar has dissolved. Remove the pan from heat and LET IT COOL (very important!!!). When it is cooled, add the yeast and warm soy milk. Stir in the egg replacer and 2 cups of flour. Beat well. Add 2 more cups of flour and the salt and mace. Mix well. Add the flour slowly. Only add enough to make a soft and manageable dough. Turn the dough onto a loightly floured board and knead until smooth and elastic. Place the dough in a large greased bowl, cover and let it rise until doubled in bulk. (about an hour).

Punch the dough down. On a lightly floured surface roll it out to 1/2 inch thickness. Cut out doughnuts with a 2 inch dutter. Place the doughnuts on waxed paper or a greased baking sheet about 1 inch apart. Make holes in 'em with your finger if you feel the need. Let them rise for 1 hour.

Heat the oil to 370 degrees in a skillet or deep fryer. Fry 3 doughnuts at a time, until gloden on eahc side. Drain on paper towels. Prepare the glaze or roll in sugar to coat.

To make the glaze, mix the ingredients untill smooth in a shallow bowl. While the doughnuts are hot, coat all sides in the glaze. 

Homestyle Chocolate Chip Cookies

This is a borrowed recipe (from an internet site) gives surefire results every time!


1 cup whole wheat pastry flour

1 teaspoon non-aluminum baking powder

1⁄2 teaspoon baking soda

1⁄4 cup Demerara sugar

1⁄4 teaspoon sea salt

1⁄3 cup pure maple syrup

1⁄4 teaspoon blackstrap molasses

1 – 1 1⁄2 teaspoons pure vanilla extract

1⁄4 cup canola oil (a little generous)

1⁄3 cup non-dairy chocolate chips

Preheat oven to 350°F (176°C). In a bowl, sift in the flour, baking powder, and baking soda. Add the sugar and salt, and stir until well combined. In a separate bowl, combine the maple syrup with the molasses and vanilla, then stir in the oil until well combined. Add the wet mixture to the dry, along with the chocolate chips, and stir through until just well combined (do not over-mix). Place large spoonfuls of the batter on a baking sheet lined with parchment paper and flatten a little. Bake for 11 minutes, until just golden (if you bake for much longer, they will dry out). Let cool on the sheet for no more than 1 minute (again, to prevent drying), then transfer to a cooling rack.

Strawberry Tofu Cheezecake

Strawberry Tofu Cheesecake:
Preheat oven on 350 degrees

1 1/2 cup animal/graham cracker crumbs
1 tsp cinnamon
Process one minute
1/4 cup margarine Add to mixture and process on high until it clumps together and stops mixing
(Can be mixed with hands)
Transfer mixture to springform pan and press firmly

1 box Mori Nu Extra Firm Silken Tofu
1/2 carton extra firm tofu
1/2 lb strawberries halved
1 4 oz container of vanilla or strawberry soy yogurt (opt)
1 juice and zest of one lemon
2 Tbsp pure vanilla extract
1/2 cup unbleached sugar

Drain tofu and crumble into the food processor (or blender) add all other ingredients and process for about 1 minute. Scrap the sides and process on high another minute or more until creamy and smooth

Pour filling on top of crust and smooth the top. Put in oven and bake for 45 minutes. Take out and allow it to cool then transfer to fridge for 4 1/2 or more hours

Take off springform

And add frosting (opt) or 1 cup of sliced strawberries

2 cups sliced strawberries

Porridge (Sprouted)

1 cup Oats [raw or steel cut or even Quaker Old Fashioned Oats (these are technically not raw but you save more nutrients if they are uncooked)]
2 cups water (purified)
1/4 cup nuts of any kind
water to cover nuts
1/2 tsp cinnamon
1/4 tsp nutmeg (opt)
1/8 tsp cardamom powder (opt)
1/8 cup raisins (opt)


omit nuts and add 1 apple chopped

Mix oats with water and put in air tight container and keep in frig overnight. Do the same with the nuts.
Drain in morning and rinse. Process oats and nuts (or apple) together then mix in spices and top with raisins.

When I get up in the morning I make this and then put it in the food dehydrator to warm up. So after I get dressed or whatever else needs to be done, it's warm and I eat it then. It still tastes good cool or room temperature.

Not Tuna With Brazil Nut Mayo

Not Tuna
1 small garlic clove
1 large sheet of nori
1 cup sunflower seeds
1 Tbsp lemon juice
1/4-1/3 cup water
2 Tbsp parsley chopped
1 finely grated carrot or pulp
1 scallion thinly chopped
1 stalk celery thinly sliced
pepper to taste

Process garlic. Add seeds and nori sheet and process until seeds are almost a meal. Scrap the sides and add juice and water until creamy texture begins to form. Pull all other ingredients in a bowl and mix evenly with the pate. Pour cream on top and mix evenly.

Brazil Mayo
1/4 cup brazil nuts
2-3 Tbsp water or more
1 tsp nutritional yeast
1/4 tsp braggs (opt)

Blend in a coffee grinder until creamy like a thick cream.

Taco Veggie/Nut Wrap (two servings)

(Sorry, No Avocado Included)
Nut Meat 
1/4 cup walnuts
1/4 cup almonds
1 1/2 tsp cumin powder
1 1/2 tsp coriander powder
1/4 tsp chili powder
2-3 TBSP olive oil
1/8 tsp garlic of 1 small clove minced

1 spring of green onion
2 button sliced mushrooms
1 roma tomatoe
1/2 of an avocado
Salt and Pepper Pepper

2 collard green leafs, thoroughly cleaned, patted dry, and destemmed

Process nuts and spices in food processor until it becomes s fine flour. Transfer nuts to a bowl and add all the spices and garlic. Add salt and pepper to taste. Stir well evenly distributing the oil. It will begin to look like taco meat as you stir. Put "meat" on collard green then add other toppings. (Mine was super chunky) Fold the green over tightly and eat. Left over "nut meat" should last 3-4 days.

I really enjoy this recipe and you can always make a dip for it it you'd like. Make it your own!

Sprouted Hummus

Delicious creamy hummus without that freshly sprouted taste. I thought I hated raw hummus until I made a batch myself with my own desired ingredients. Feel free to tweak this anyway you like.

1 cup chickpeas soaked overnight*
Juice of 1 lemon
1 small garlic clove minced
2 Tbsp tahini
1 1/2 Tbsp Bragg's Liquid Aminos
1/4 tsp cumin
1/8 tsp cayenne pepper
sprinkle of paprika
1-2 Tbsp Cilantro or Parsley to garnish
1/8-1/4 cup water


Add all ingredients except garnish and process until smooth
*soaked beans 12 hrs and I think that got rid of that strong sprouted taste

Commoners' Museli (Seasonal Fruits)

Commoner's Museli
1 peach or apple finely sliced

¼ cup cranberries
seeds of 1 cardamom pod grounded
1/8 cup crushed walnuts
1 tsp agave (opt)

Mix all ingredients in bowl and eat immediately. Mix well to distribute the cardamom

Guacomole on Corn Tortillas

1 Florida Avocado
1 scallion finely diced (set aside a few to garnish)
1 garlic clove pressed
5-8 grape tomatoes thinly sliced (set aside a few to garnish)
1/4 tsp chili powder
juice of 1/2 lemon
2 Tbsp chopped cilantro
salt and pepper to taste

Corn Tortilla
Kernels from 4 ears sweet corn
¼ cup Tbsp flax meal
1/2 tsp onion powder
1/4 tsp chili powder
½ tsp cumin
Juice of 1/2 lemon (opt)
1/4- 1/2 tsp salt
½ Tbsp cilantro (optional)

1. Process corn and flax meal in food processor until it's as smooth as possible. 
2. Add onion powder, chili powder, cumin, lemon juice
3. Taste mixture and if salt is needed add salt adjust to your liking.
4. Add cilantro if desired
5. Spread on dehydrator and "bake" for 12 hrs or longer on 105 degrees

Avocado-Celery Soup

Celery-Avocado Soup (serves 2)
1 bunch of celery
1/2 an apple
2 radishes
1 avocado
1 scallion thinly sliced
1 tsp Braggs Liquid Aminos or Nama Shoyu
2 tsp olive oil
1 1/2 Tbsp fresh parsley
1-1/2 tsp salt or to taste
1/4-1/2 tsp pepper or to taste

3-5 sliced grape tomatoes for garnish
scallion for garnish

1. Juice the celery, apple, and radishes
2. Scoop flesh of avocado into blender and add celery juice, scallion, braggs/nama, oil, parsley, salt and pepper
3. Blend until smooth, transfer to bowl and garnish with tomatoes and scallion

Kale Chips


1 bunch of kale, stem discarded, washed thoroughly, and ripped into medium size pieces. A little moisture is good but you don't want the kale to be too wet.

1/8 cup water (opt)

1 Tbsp of nutritional yeast

1/4 or more tsp garlic powder

1/4 or more tsp onion powder

1/2 tsp of salt

1/8 cup water (opt)

pepper to taste

(you can also throw in italian seasoning or even curry seasoning-whatever your tastes)


1. Put kale and water in big bowl, sprinkle seasonings on top, and thoroughly mix.

2. Dehydrate according to instructions or until crispy. I really like those herbed and sundried tomato chips and 

crackers but they have nothing on Kale chips.

Blackbelt Gazette: Knowing what to eat can help relieve pain, stress (Fibromyalgia)

Pain and the accompaniment of stress associated with fibromyalgia are only understood by its victims. Ninety percent affected by fibromyalgia are women. The link between fibromyalgia and a psychological disorder were halted by a team of researchers at the Univeristy of Alabama. They proved that fibromyalgia is caused by a disruption of blood flow to the parts of the brain that respond to pain which in turn affects the central nervous system.
Stress which attacks the body’s immune system appears to be one of the main triggers. A weaken immune system is susceptible to a number of diseases brought on by bacteria and virus. The pain of fibromyalgia is present not only in the muscles but also the stomach, hips, neck, lower back, and insomnia.
Some natural therapies to relieve fibromyalgia concentrate on four major systems: structural, nervous, digestive, and immune.
The structural system includes bones, muscles, and connective tissues. Part of the makeup of muscles is magnesium and supplementing for this deficiency can relax the muscles muscles can improve blood circulation which gives all around relief (also beneficial for PMS, muscle cramps, headaches).  Magnesium combined with malic acid is a winning combination. Malic acid decreases the affects of the aluminum absorbed in the body. Although magnesium relaxes muscles the absorption is hindered by the consumption of refined flour found in pasta, breads, pastries, etc as well as phosphorous found in soft drinks. The combination of magnesium and malic acid encourages the synthesis of ATP (Adenosine Triphosphate) which is needed for a balanced metabolism.
The nervous system is relaxed when B vitamins are present. The brain uses a various B vitamins to combat stress and pain. Feeding the brain ginkgo biloba will also increase the supply of blood to the brain.
A properly functioning digestive system will enhance the absorption of nutrients, aiding to the elimination of stress and pain. Liquid aloe vera and/or chlorophyll can cleanse the bowels along with papaya enzymes which aid digestion.
For  immediate, pain relief, two capsules of uña de gato (cat’s claw) works as fast as aspirin, approximately 20 minutes. This herbal supplement can be taken three times a day as needed. When choosing the specie of cat’s claw, note that uncaria tomentosa is the most potent.
For immune system, besides cat’s claw, supplements and herbs to consider are Siberian ginseng, parsley, red clover, wheat grass, horseradish, beta carotene, and rose hips.
Balancing alkaline (mainly green vegetables) and acidic foods (meat, cheese, breads) is also a big help. Reflexology, acupressure, and massages have also been suggested to relax muscles


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