Retreats
Recipes
Breakfast
Warm up your tummy with one of these yummy, nutritious cereals. Adding some fat and protein (oil & nuts, seeds or cashews) reduce the rate at which your blood sugar rises from the carbohydrates (glycemic index).
Whole Grain Cereal
This is one that will stick with you ’till noon, and it’s great for cold winter mornings! You can substitute oats for the other grains if you’re not sensitive to gluten and don’t have time to go to the co-op to find them. Some people also react to buckwheat, even though it doesn’t contain gluten. If you’re one of them, you could use a 50/50 mix of millet and quinoa and drop out the buckwheat.
1/4 cup millet
1/8 cup quinoa (say “keen-wa” so you don’t make a fool of yourself at the health food store)
1/8 cup buckwheat (hulled)
1 1/4 cup water
2 Tbs extra virgin olive oil, or coconut oil
Measure the grains and rinse them in a strainer to wash off the natural saponins (soapy stuff) from the quinoa (if you are including it). Bring water to boil in a covered pan and add the grain. Cover and reduce heat to simmer for 20 minutes while you’re in the shower.
Salt to taste when cooked (requires less salt this way)
Stir in ¼ – ½ cup coconut milk, rice milk, or apple juice in that order of preference.
*Rice Dream may cause reactions in dairy-sensitive people – I know, it’s supposed to be dairy-free, but it happens. Pacific Rice Milk is recommended). Soy milk can be used if you’re not sensitive to soy. Cow’s milk is not recommended for good health – even Dr. Spock said this in his later years.
Options for sweetening:
1 small to medium banana, sliced
(or half an apple sliced into ¼” chunks – added at the 10 minute mark, or raw at the end)
1 Tbs organic raisins (regular commercial raisins are loaded with toxic fungicides to kill fungus)
Or: 1 tsp Succanat (organic dried whole sugar cane juice)
Stevia, agave syrup, honey or (real) maple syrup can also be used.
Other possibilities:
1 Tbs chopped almonds and/or walnuts (forget this if you react to nuts!) Pumpkin or sunflower seeds are good if you’re not sensitive to them.
* Raw cashews are usually safe for allergic folks, as they are not really nuts.
When cooked, add apple juice and continue to simmer for a few minutes to warm up the juice. If you add cold juice, you’ll wind up with cold cereal about half way through. Remove from heat and add the salt, oil and chopped nuts. This takes a while to eat (about 20-30 minutes), so allow enough time for yourself in the morning. It requires greater effort to chew than Sugar Frosted Flakes, but the nutritional advantage is well worth it.
Makes a large bowl of cereal. Cut the ingredients in half if your appetite doesn’t match the bowl.
SOME COOKING OPTIONS
If you can’t bring yourself to look in the mirror or cook anything beyond coffee in the morning, try loading the concoction into a small crock pot before you go to bed and set it on low heat. It will be waiting for you when you crawl into the kitchen. If you don’t have a crock pot, you could try a wide-mouth thermos, using 1/2 the recipe amounts. Pour boiling water over the grains, stir well, and wrap it up in a thick towel, blanket, or down jacket until morning. You could also cook up a larger batch, store the excess in the fridge, and simply re-heat as needed for breakfast.
Try adding the raw fruit after cooking the grains. It makes for more texture and higher vitamin content.
Copyright 2000 by Dane Roubos, D.C. May not be used for commercial purposes without permission.
Creamy Rice Cereal
½ cup brown rice – Lundberg organic short grain rice is recommended, for best taste and nutrition.
The rice generally doesn’t require washing. If you want to wash it, do it the night before so it can dry overnight in a strainer.
Grind 10-20 seconds in a coffee/seed grinder. You can also grind the grain in a Vita-Mix, but will have to do larger quantities, like 1 or 2 cups, and save the unused cereal in the fridge for subsequent meals. You can do this with the seed grinder, too. The Vita-Mix tends to make it too fine, and it may clump up as you add it to the water.
Put 1 Tbs olive oil in the pot and add 1¼ cup water. Cover and bring to a boil. Slowly stir in the ground rice to prevent clumping. Turn down the heat so it doesn’t over-boil and splatter on you. Stir frequently until it thickens, or it will settle to the bottom and stick. Then turn it down as low as you can get it to prevent scorching, and simmer for 8-10 minutes.
Salt to taste when cooked (requires less salt this way)
Stir in ¼ – ½ cup coconut milk, rice milk, or fruit juice in that order of preference.
*Rice Dream may cause reactions in dairy-sensitive people (like me) – I know, it’s supposed to be dairy-free, but it happens. I recommend Pacific Rice Milk instead. Soy milk can be used if you’re not sensitive to soy. Cow’s milk is not recommended for good health.
Options for sweetening:
1 small to medium banana, sliced
(or a half apple sliced into 1/4″ chunks – added at the 10 minute mark, or raw at the end)
1 Tbs organic raisins (regular commercial raisins are loaded with highly toxic fungicides)
Or: 1 tsp Succanat (organic dried whole sugar cane juice)
Stevia, agave syrup, honey or (real) maple syrup can also be used.
Other possibilities:
1 Tbs raw sunflower seeds, chopped raw almonds and/or walnuts (forget this if you react to nuts!)
* Raw cashews are usually safe for allergic folks, as they are not really nuts.
When cooked, add apple juice and continue to simmer for another minute to warm up the juice. If you add cold juice, you might wind up with cold cereal about half way through. Remove from heat, and add the salt, and any other condiments. It will stick with you much longer than the sugar-laced processed stuff in the grocery store cereal aisle!
SOME COOKING OPTIONS
If you can’t bring yourself to look in the mirror or cook anything beyond coffee in the morning, try loading the concoction into a small crock pot before you go to bed and set it on low heat. It will be waiting for you when you crawl into the kitchen. If you don’t have a crock pot, you could try a wide-mouth thermos, using 1/2 the recipe amounts. Pour boiling water over the grains, stir well, and wrap it up in a thick towel, blanket, or down jacket until morning. You could also cook up a larger batch, store the excess in the fridge, and simply re-heat as needed for breakfast.
Copyright 2000 by Dane Roubos, D.C. May not be used for commercial purposes without permission.
Dr. Danes Banana Buckwheat Pancakes
These tasty whole-grain pancakes are great for a relaxed morning when you have the day off, or you can freeze ‘em for that hurried morning when you or the kids need something wholesome but you don’t have the time to fix it. Just pop the frozen pancakes in the toaster oven and you’re all set! They’re even great as a snack with nut butter and jam! Options for wheat, gluten or soy sensitive folks are given at the end.
Here’s what you need:
1 cup whole wheat flour
1 cup whole buckwheat flour
2 tsp baking powder (aluminum-free preferred)
1 tsp baking soda
1 tsp sea salt
1/3 cup hulled, raw sunflower seeds
2 cups coconut milk, or rice milk
2 eggs (use “egg replacer” if you’re sensitive to eggs)
4 Tbs olive oil
3 ripe, mashed bananas (yes, peel ‘em first!). Also, try adding 1 cup of fresh blueberries!
Mix the dry ingredients in a bowl and set aside. Slice the bananas before you mash them to make it easier. A sturdy fork will do for the mashing. Try to resist squeezing them with your fingers. If you succumb, you’ll have too much fun and you’ll never get the pancakes made. Besides, if the kids see you, you’ll never hear the end of it! Actually, if you’re not in a hurry just give this job to the kids.
Now, combine the liquid ingredients and mix well with a fork, or fancy appliance if you have one (you’ll probably never use it otherwise). Gradually add this to the dry stuff while you stir so it doesn’t get lumpy. Mix in the squashed bananas, and adjust the consistency with a little water or flour until you have it liquid enough to pour and spread well, but not so runny that it covers the bottom of your pan and makes buckwheat crepes (unless you like crepes, of course).
Having two 12″ skillets will speed things up considerably. Teflon, etc. is nice as long as it’s not scratched (toxic stuff will leach through if the surface is worn or scratched). Cook on low heat until bubbles cover much of the surface and the bottom turns golden-brown. Flip and do the golden-brown thing again, then store them in a large bowl with a lid to keep them warm until the batch is done and you’re ready to dig in.
CONDIMENT IDEAS
You can invent all kinds of toppings. Here are some to try for starters:
! Plain yogurt, or with fruit or jam
! Applesauce, plain or with jam
! Maple syrup (the real thing – reasonably priced if you bring your own jar to the co-op)
! Maple syrup and applesauce, or yogurt or ???.
! Spaghetti sauce is not recommended
HYPOALLERGENIC OPTIONS
To avoid wheat or gluten, substitute millet, corn or rice flour. Don’t despair! I’ve made very tasty pancakes with corn and millet flour mixed about 50/50. This soaks up less water, however, so add extra flour to the mix, to make it about 1 1/2 cups total for each. Obviously, if your chiropractor told you not to consume dairy because of allergy, forget the yogurt and try the maple syrup with applesauce, it’s yummy! Now, wipe those crumbs off your face and go brush your teeth!
Copyright 2000 by Dane Roubos, D.C. May not be used for commercial purposes without permission.
Main Dishes
QUICK, HEALTHY LUNCH
(Lunch a la Fridge for the Soy, Wheat, Corn, Dairy or Egg Sensitive)
Being sensitive to any of the above foods makes it virtually impossible to obtain meals away from home without risking feeling bad afterwards. With a little practice and proper planning, you can deal with the situation in a creative fashion and benefit from better nutrition while you’re at it. You can also enjoy these lunches if you’re not sensitive to any foods; you’ll just have more room to experiment.
The primary ingredient is leftovers, in the form of cooked whole grains, potatoes, sweet potatoes, squash, whole grain pasta, vegetables, etc., so be sure to cook extra beforehand and keep it in the fridge.
The spuds and veges may be baked, steamed, or stir-fried. If you’re not familiar with cooking whole grains such as brown rice, here’s how:
Bring 6 cups water (or vege cooking water) to boil in a 3 qt. pan.
Add 3 cups brown rice, preferably organic
Optional: add 2 cloves pressed or chopped garlic, and allow to return to slow boil before covering.
Simmer on lowest setting for 45 minutes without peeking.
Remove from heat, let stand a few minutes before serving.
Add sea salt or other spices to taste (requires less salt than when adding it at the beginning).
Small legumes like lentils can be substituted for all or part of the rice. Including some lentils (about : cup) will greatly improve the protein quality by adding some essential amino acids that are low in rice. Smaller grains like millet take less time to cook and are done in about 20 minutes. Use more water if you have a loose-fitting lid, or if the stove will not turn down to very low heat. The leftovers from this batch will last one person for several meals.
Back to your lunch. The basic idea is to mix some complex (whole) carbohydrate from a previous meal (usually grain or “cubed” potatoes) with leftover cooked veges or fresh chopped veges, add some spices and “dressing” and you’re ready to go. Here are some ideas to start with:
Chop enough green onions, celery, parsley, radishes etc. to last as garnish for a few days.
Add mayonnaise or olive oil & lemon juice (or vinegar) to smooth out the texture.
Include chopped “free-range” chicken or beef if you want more protein.
Add sea salt, sesame salt, basil, oregano, cumin, etc. to taste.
Try including 2 of an avocado, cut in 2″ to :” pieces.
Mayonnaise made from canola oil will avoid soy if it’s a problem (most mayo is made from soy oil). Canola oil is made from “rape seed” and is a source of essential fatty acids, but contains small amounts of unhealthy compounds, so use it sparingly. A decent one is available in co-ops with the name of “Spectrum Naturals”. It’s pricey, but if you’re a soy-sensitive mayo freak, it will do.
If you cook up lots of extra carbohydrates and veges when you prepare a meal, you will always have some leftovers around with which to whip up a quick and nourishing lunch in just a few minutes. It will keep fine in an insulated lunch bag so you can bring it to work or school. If the weather is hot, or if your creation contains meat or mayonnaise, use a frozen container to keep it cool until noon. You could even pre-package the carbs in plastic containers and freeze them. Leave enough space to include the extras in the container when you’re ready to use it. Add the veges, mayo, etc. in the morning and mix it up before you’re ready to eat. Feel free to experiment with different options and create new recipes. You will feel more self-sufficient and in control of your food supply if you spend a little energy to explore these ideas!
p.s. An excellent natural foods cookbook by the name of Laurel’s Kitchen will give you many other ideas and healthy cooking basics for kicking the packaged food habit.
Copyright 2000 by Dane Roubos, D.C. May not be used for commercial purposes without permission.
Desserts
FROZEN BANANA POPSICLES
An easy snack that both kids and adults appreciate, especially in warm weather! It’s a healthy and satisfying replacement for the sugared variety.
Just peel a ripe banana, cut it in half (crosswise), insert a popsicle stick half way in the big end, put the pieces in a plastic bag and pop it in the freezer for about 8-12 hours. If you want to go to a bit more fuss, you can roll the peeled banana in lemon juice before freezing. This will add a nice flavor and keep it from turning brown in the freezer. If you don’t use the lemon juice they will begin to darken in a few weeks, if they last that long!
Yummy Carob/Rice Brownies
(Safe for the wheat, gluten, egg, dairy, corn or soy sensitive)
Part One
2 1/2 c brown rice, ground into course flour with a Vita-Mix.*
1/2 c Succanat (dried organic whole sugar cane juice)
1 c Carob powder (reserve about 1/4 c for 2nd part of recipe)
1 1/2 tsp salt
1/2 tsp nutmeg
1/2 c extra virgin olive oil
1/2 c molasses (unsulphured)
2 c boiling water
Stir all the above together. Let it sit covered for 15 min or overnight. (This is to help soften the rice flour so it’s less grainy)
Part Two
After this soaking period add:
One of the following:
3 ripe bananas, mashed (or you can thaw frozen bananas for this)
OR applesauce
OR 2 small apples, grated
1 1/2 tsp baking powder mixed into the reserved carob powder
This batter will be quite runny/watery.
Have an oiled 9X13 pan ready and pour it into.
Bake at 350F for 55 min.
It’s done when there are cracks on top and a knife or toothpick stuck in it is not clean but somewhat clean.
The usual texture is quite moist and gooey when first done. As it sits over the next day or more, the rice absorbs more and more of the moisture.
Store it in the fridge (covered) if you’re keeping it more than a couple of days. It moulds easily if not refrigerated.
This is a great dessert, or substantial snack that can keep you going for another hour or two.
Alternatives to grinding rice into flour with a Vita-Mix. (since most people don’t have one):
Use a coffee grinder and grind each batch (they usually have about a 3/4 cup capacity) for about 30-45 seconds. This will help to get the flour fine enough, though it may still be a bit grainy after baking.
Buy some rice flour at a co-op or health food store. This doesn’t taste as good as the fresh-ground flour, but it will get the job done.
Copyright 2000 by Dane Roubos, D.C. May not be used for commercial purposes without permission.
Programs
Links
Lab Tests
There are many useful lab tests developed in the last 20 years. Unfortunately, many medical doctors don’t know about them, or don’t use them.
Most of these tests are not part of routine lab workups done in most clinics. Part of the reason for that is the fact that many of these tests may not be covered by your insurance.
It takes insurance companies and the medical establishment a couple of decades to catch up with the latest research. The same thing occurs in scientific research.
Part of it is due to resistance to new ideas and change ( i.e. turf protection), and part of it relates to research funding, or lack thereof. Sad, but true. Candace Pert gives a good description of this phenomenon in the halls of research, in her excellent book, Molecules of Emotion.
I’m posting information about these lab tests because I think they are valuable in certain circumstances, and you’re not likely to find out about them from your medical doctor.
Most of the medical doctors who use these tests have been trained through the Institute of Functional Medicine, where they have learned a great deal about the real reasons people get sick, and how to use nutrition effectively to improve health.
Many naturopathic physicians and some chiropractic physicians also use these tests with their clients. The tests are based on advanced biochemistry, and are good at identifying imbalances in body chemistry while there is still time to do something about it – naturally.
One of the more popular labs of this type is Genova Diagnostics in North Carolina. Their site offers different ways to search for test that might apply to your situation.
This is the lab I usually use when I want to perform a blood test for food allergies.
Books
Here’s a preliminary installment:
UltraMind and Ultrametabolism by Mark Hyman, M.D.
Excellent books covering many (but by no means all) of the underlying causes of disease. A good overview of Functional Medicine – using mostly cutting edge lab work & nutrition. If this was taught in medical school, and practiced, the disease/death rate would drop dramatically.
I have a disappointment about UltraMind. He keeps referring to “your broken brain.” Most people feel broken enough as it is, and I believe that healing metaphors are most helpful when framed in a positive fashion.
Other than that, these are very helpful and important books, within the scope nutritional biochemistry.
Biology of Belief by Bruce Lipton, PhD
Recent research in cell biology supports holistic approaches to health care, and demonstrates how our minds and emotions effect our bodies at the cellular level.
The Journey by Brandon Bays
Great book detailing her experience with disappearing a huge uterine tumor and creating a program of inner journeys to help people heal themselves and forgive themselves and others. Has the scripts in the back of the book for each Journey focus.
There are other books I’d like to share with you as well, so stay tuned . . .