• PUMPKIN NUT BREAD (MIND DIET IDEAL)
• 1 cup pumpkin puree,
• 2 eggs
• 1/3 cup sucralose solution (12 oz water to 1/2 t. pure sucralose powder is the solution recipe)
• 1/2 teaspoon cinnamon
• 2 teaspoons vanilla
• 3 T flax seed meal
• 2 Tbls olive or canola oil
• 3 Tbls dark brown sugar (or one tablespoon molasses)
• 1/2 teaspoon salt
• (Optional) 2 tablespoons non-instant dry milk powder
• 1/2 cup chopped walnuts,
• Stir all well and then add
• 1 1/2 cups whole wheat flour
• 1 1/2 tsp baking powder,

Mix until blended. Put into double foil lined greased or sprayed 8×8″ pan.

BAKE 12 minutes in Dutch oven and check for doneness. Add three minutes if necessary. (SEE video linked above for Dutch oven method.)

Four Grain Ginger Bread recipe (Corrected for Dutch oven baking)

• 1/2 cup applesauce
• 2 eggs
• 1/2 cup sucarlose solution (see above)
• 2 Table spoons olive or canola oil
• 2 tablespoon molasses
• 2 teaspoon vanilla
• 2 tablespoons sugar
• 1/2 tsp salt
• 1/3 cup oat flour (blend rolled oats in blender)
• 1/3 cup whole wheat flour
• 3 Tbls flax seed meal
• 1 tablespoon Vital wheat gluten
• 1/3 cup corn meal or brown rice flour.
• NOTE: For gluten free, leave out the gluten and substitute GF flour for the wheat flour.
• 1 t cinnamon
• 1 t ginger
• OPTIONAL 1/2 teaspoon nutmeg and/or cloves
• Double crinkled foil line an 8×8 spray with pan spray and bake in Dutch oven. check after 12 minutes for a knife or toothpick to come out clean. If it’s close but not quite, turn off heat but put the lid back on for a few minutes.
• HERE’s THE LINK TO THE VIDEO WITH DUTCH
  OVEN INSTRUCTIONS:
• https://youtu.be/tVOsrOx8am4

• WHOLE GRAIN BANANA NUT BREAD
• 3/4 cup mashed very ripe banana
• 2 eggs
• 1/2 cup brown sugar
• 2 teaspoons vanilla
• 1/2 teaspoon salt
• 1 t baking powder
• 1 1/2 cups whole wheat flour (or gluten free flour if you prefer)
• 1/2 cup chopped walnuts
• bake 12 minutes in greased 8×8 pan (double foil lined and sprayed with pan spray if baking in a Dutch oven See video on Beth’s Happy Home

• Whole Wheat Potato Dinner Rolls OR Sweet Rolls (adjusted for Dutch oven volume)
• In a bowl mix 1 1/4 cups warm water with
• 2 Tbls sugar
• 2 tsp active dry yeast
• LET SIT about 5 minutes then ADD
• 1/4 cup mashed potato flakes
• 1 egg
• 2 T oil
• 1 scant tsp salt
• 1 Tbl Vital Wheat Gluten
• Mix well and then add
• 1 cup whole wheat flour, mix in
• Add enough MORE Whole Wheat flour to make a soft dough, About 3/4 cup. This may vary depending on current humidity and how packed your flour was. It should not be sticky. (See roll making video on Beth’s Happy Home if you’re unsure.)
• Let rise in a warm place until double
• Form in to balls for dinner rolls and place in greased Double Foil lined 8×8 pan and let rise until double again
• OR for sweet rolls, roll into 8×14 rectangle, Spread with butter, sprinkle with sugar followed by cinnamon or orange zest. Sprinkle those with raisins, nuts, or dried cranberries, according to taste. Roll into a long roll and slice into 9 segments. Place in 8×8 double foil lined greased pan and let rise until double.
• Bake either dinner or sweet rolls in Dutch oven about 10 minutes. Check bottoms and if they are getting dark, turn off the heat and let sit in the covered dutch oven for 4 more minutes.
• Glaze sweet rolls if desired. (See sweet rolls/orange roll video on Beth’s Happy Home) (Powdered sugar, vanilla, butter and a little milkfor cinnamon rolls,
• powdered sugar, orange juice concentrate, vanilla butter for orange rolls.

For 39 servings:

In this order, add to bowl.

27 oz of powdered milk (about six cups of non-instant Milk Powder) (One pouch if you got it from the Food Storage Center on Provident Living.com)

3/4 cup sifted (through a strainer is fine) unsweetened cocoa powder

1/2 teaspoon powdered vanilla (I use Cooks brand, and am not endorsed by them)

1/3 teaspoon PURE Sucralose powder (order online) I use “Bulk Suppliments”

Mix the vanilla powder and the sucralose with the cocoa before adding the lecithin

1/2 cup minus 2 teaspoons of lecithin. I use SOY lecithin. The best price I found is from NUTS.COM (Soy lecithin is recommended as a dietary suppliment for lowering bad cholesterol and raising good cholesterol. It is also beneficial for skin, digestion and heart health. After studying it before using in the recipe, I am glad to have a little extra as a suppliment in my diet.)

MIX VERY WELL

To serve: ADD 3 level tablespoons to 1 cup hot water and stir well.

SOO DELICIOUS!

Reconsitute milk according to the package directions.

If you are using non-instant powdered milk from food storage, you may not have the instructions. Add 3 tablespoons milk powder PER CUP of warm tap water. 110 degrees is ideal. If you want to make a stiffer Greek style yogurt, use 4 1/2 Tablespoons per cup. Since I make yogurt in pint containers, I add 6 tablespoons non-instant milk for regular yogurt and 9 tablespoons non-instant milk powder to a pint of warm water.

Add 1 Tablespoon culture to each pint of milk. Culture can be homemade yogurt from a previous batch, whey (the clear liquid that rises to the top of the container) from yogurt with live cultures from a previous batch OR store-bought yogurt containing live cultures. To start a culture from purchased yogurt, I recommend using Greek yogurt with live cultures. Other yogurts will work but they often have fewer cultures and more starchy fillers. I bought one 6 oz container of plain Greek yogurt about a year ago and have been using the excess whey from each new batch.

Use an electric pressure cooker with a yogurt setting cycle or an oven with a bread proofing setting for 6-8 hours (which will keep it at 110 degrees) OR keep it at 110 degrees Farenheit by starting with milk at that temperature and wrapping it very tightly and keeping in a warm place. An insulated container like a thermos can be helpful in keeping it the right temperature. In the summer you can use a hot car (open the window a little so it doesn’t get too hot) to keep it warm.

The Mediterranean Diet includes whole grains, legumes, nuts, seeds, and loads of vegetables and fruits, moderate amounts of dairy, seafood poultry and fish. Sweets and red meats are eaten on special occasions.

Here’s a link to the Mayo Clinic explanation of the Mediterranean Diet.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

The DASH diet limits sodium, saturated fats and sugar while encouraging foods rich in calcium and potassium. Here’s a link to the Mayo clinic explanation of the DASH diet.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

So the MIND diet doesn’t change any of the those combined diets, but it does put positive emphasis on quantities and frequency for foods shown to be beneficial specificially for brain health.

Here’s the spread sheet that I made to track consumption of MIND foods.

Here is a link to a spreadsheet my friend, Wendy Bills, made which is organized much better and printable! (let me know if you have trouble with the upper link.)

https://1drv.ms/w/s!Al4P7qKg-HCjtjxMmzMuW9KYmhnq?e=XN4gqX

Start with your heaviest pan. A 12 inch cast iron skillet is my favorite type.

Add:

1 cup salted butter,

1 1/2 cups granulated sugar

2 Tablespoons water

Heat on medium high on stove top (see video on YouTube, Beth’s Happy Home here https://youtu.be/WmjGccVk5pI

Stir gently with metal spatula

When butter is melted, add 1 cup sliced almonds

Cook until golden brown, stirring constantly. When golden brown, remove from heat and add

2 teaspoons vanilla stir well

Spread on foil

Sprinkle with 2 cups (12 oz plus or minus) semi-sweet chocolate chips

Garnish with chopped, toasted nuts. (see video for instruction)

Let set until chocolate is firm. Break in pieces and ship or package as fast as you can. The temptation to devour the whole batch is INTENSE!

Enjoy and Love to all!

I’ve never really measured quantities, but here are my estimates

Start with about 3 lbs tomatoes. If using varieties with small cores, (like Roma) just wash them and blend them on lowest setting.

Add one large yellow (or any type you have, 3″or 4″ diameter) onion, cut into 1/8ths, so the blender blade can grab them, Drop into blender.

Add

2 tablespoons minced garlic (10 cloves)

1/2 cup coarsely chopped cilantro. (About 1/3 bunch if purchased)

2-3 Anaheim peppers or 2 poblano peppers, for very mild salsa. Cut small enough that your blender or food processor can handle it. Remove seeds and stems. If you like some spicy kick, use a jalapeno or serrano too or in place of the Anaheim or poblanos. Remove seeds and if you want it spicier yet, add the seeds or more jalapenos or serranos.

Two cups/drained cooked black beans, (canned are fine drained from the can)

Add a packet of taco seasoning mix OR about 1/4 cup of the taco seasoning in the larger container.

Taste for saltiness. I usually add about 2 teaspoons regular table salt at this point.

I also add 1/2 teaspoon black pepper,

1 teaspoon cumin, (there is already some cumin in the taco mix. You might want to taste it before adding, if you’re not familiar with its strength.)

TRY THIS RECIPE:

2 boneless, skinless chicken breasts sliced into 3 strips each. Lay in 8″ baking pan. Cover with 2 cups of salsa. Squirt about 1 tablespoon yellow mustard lightly over the salsa. Sprinkle 1 cup of shredded cheddar cheese,(I prefer sharp). Bake in the oven about 35 minutes.

Serve with rice or quinoa to soak up the sauce. EASY AND COMPANY WORTHY!

Start by toasting 2 cups of almonds by spreading them on a cookie sheet and toasting in 350 oven for about 12 minutes. They should look a little darker and they will start to smell toasty and to pop here and there.

Spread toasted caramels in a foil-lined pan, (I like the thickness my 11×15 produces.) I don’t bother to chop them. When I cut the caramels, they are cut up a little.

Truthfully, any nuts will work. . .but I think almonds have the best texture and flavor.

In a LARGE HEAVY POT Heat, stirring constantly:

4 cups of granulated white sugar

1 cup salted butter

2 cups cornsyrup, (not dark)

Cook this mixture until it is bubbling steadily and then very gradually, (over about 10 minutes) add 2 cans of well-shaken evaporated milk. Add it slowly so that it doesn’t stop the boiling.

Cook to 238 degrees using a thermometer. That’s called “soft ball” but it’s very tricky to get it just right without a thermometer.

Remove from heat and stir in

2 teaspoons good quality vanilla.

Pour hot caramel over nuts in pan.

If you like salted caramels, sprinkle lightly with coarse sea salt at this point. For my taste, the salt in the butter is enough, so taste before salting more.

Let cool.

Cut with a pizza cutter and sides with knife or metal spatula.I like to cut it in 1/2 inch cubes. This seems to be the ‘bite size’ that is just right.

I wrap by twisting the pieces into a 3 inch square piece of parchment paper.

Wrapping is very tedious, so it saves time and work if you just eat them as you wrap!

To a mixing bowl add

1 cup all purpose flour

1 1/2 cups whole wheat flour (can use all purpose flour instead)

2/3 cup cocoa powder

2 1/4 cup sugar

1 teaspoon baking soda

1/2 teaspoon salt

2 cups sweetened flaked coconut (I toast it until brown in the oven first)

1 cup chopped walnuts

(opt: 1 cup chopped pecans)

Opt (1/2 cup toasted chopped almonds)

(I add all three types of nuts if I have them on hand. Any proportions is fine)

1 cup drained crushed pineapple

3 large eggs

1 1/2 mashed bananas

1 1/2 cups vegetable oil

1 cup dried cranberries

(opt) 1 cup chopped dates. (mine were a little hard, so I microwaved them for a minute in hot water.)

1 Tablespoon vanilla

Mix until blended.

Can be baked in a greased and floured bundt pan for 50 minutes.

For molded cakes, pour into an 11×15 greased pan. (Line with parchment paper if you’re in the mood.) Wrap sides of pan with a strip of wet towel and fasten with a safety pin. Let sit for a few minutes while the oven preheats to 350 and then bake for 45 minutes in center of oven.

Let cool completely. See shaping them to tins here; https://youtu.be/e1rqjiGtP_8

1 pound of dry chickpeas (garbanzo beans)
cook on high in electric pressure cooker
until tender in electric .
About 50 minutes (or on stovetop until tender)
(OR 5, 15oz cans)
2 1/2 Tbls peanut butter
1/4 cup lemon juice
4 Tbls olive or sesame oil
1 teaspoon ground cumin
1 1/2 teaspoon garlic powder
1/2 cup cooking liquid
Blend until smooth.

For cheese hummus:
Stir in 3 Tbls cheese powder
and 1/2 cup cooking liquid to 2 cups
basic hummus recipe
For RANCH:
Stir in 2 Tbls ranch dressing mix
1/2 cup cooking liquid to 2 cups
basic hummus recipe.
For lime pepper:
add 1 Tbls to 2 cups basic hummus
Garnish with whole cooked (roasted?)
chickpeas, and/or parsley, shredded cheese,
or chopped olives, or extra olive oil.