Monday, May 22, 2006


¾ cup cream cheese
¼ cup sour cream
2 tbs capers
2 tbs chopped chives
½ tsp curry powder
1 cup finely shredder crab meat
salt and pepper to taste.
Serves: 4

  1. Combine cream cheese and sour cream thoroughly in mixing bowl. Add curry powder, capers, and chives. Season.
  2. Add the crab meat to the cheese mixture. Blend well. Spread on toasted bread or crackers.

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Monday, May 8, 2006


Southern white gravy is a basic white sauce using bacon lard, or sausage grease, instead of butter.

¼ cup shortening (lard or sausage grease)
¼ cup flour
1 pint milk
½ teaspoon salt

Using butter, as it is less “solid,” is a first step to health:

¼ cup butter
¼ cup flour
1 pint milk
½ teaspoon salt

Using olive oils is even healthier:

3 tbsp olive oil
¼ cup flour
1 pint milk
½ teaspoon salt

Serves: 4

  1. Heat grease until fairly hot. Slowly add flour, stirring until smooth and well mixed. Cook for 1-2 minutes.
  2. Gradually add milk, stirring fast each time until sauce thickens. Simmer for 2 minutes if using corn starch, 5 minutes if using wheat flour, stirring continuously.

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Saturday, May 6, 2006


1 lb. ground beef, veal, turkey, or chicken
1 small  onion, chopped
1 clove garlic, minced
1 (8 oz.) can organic tomato sauce
1 (8 oz) can organic green beans
2 cup mashed potatoes
1 1/2 cups cheddar cheese, grated

Serves: 4

  1. Preheat oven to 400˚ F
  2. Heat up 1 tbsp olive oil in a fry-pan. Brown onions for 3-5 minutes. Add garlic and cook until it starts turning gold.
  3. Add beef and cook until brown.  Add tomato sauce, bring to the boil and simmer for 5 minutes.
  4. Place half of this mixture in 2 quart casserole dish. Layer green beans on top, then the rest of the meat and finish with a layer of potato mash. Sprinkle over grated cheese.
  5. Bake in the middle of the oven for 30 minutes. Serve warm.

Tips – Use corn or your favorite vegetable instead of green beans. Substitute cheddar for your favorite cheese.

More recipes in our cookbook and forum.