RECIPES FOR

HEALTH

BOOK 2

EVERYDAY VITALITY
VITALITYCAPSULES.COM

email : [email protected]
 BONUS
GUIDE
to
USE OF HEALING RECIPES

This guide was written in response to questions about how to best use
Healing Recipes. Each of the recipes is now labelled.

This collection of recipes has 3 basic types of recipes:

1. HARM REDUCTION. These recipes taste and look a lot like

unhealthy favorites and can be used to wean from very dense,
salty,fatty or otherwise unhealthy eating habits. They are a bridge
to health and are best used temporarily. An example of this is
Porkless Beans in Cookbook#_4__
2. HEALTHY RECIPES. These recipes are great for everyday long
term use and heal the body when used regularly. An example of this
is the Winter Squash Bake in Cookbook#__3__
3. THERAPUTIC RECIPES. These recipes are designed to remedy a
particular condition. An example is the Cinnamon Tea recipe in
Cookbook#_2__

Symbols appear at the end of the reicpe name to indicate the category.
Some recipes fall into more than one category and will have more than
one symbol.

(R) HARM REDUCTION recipes to use while changing your lifestyle

and sparingly later on.
(H) HEALTHY RECIPES recipes to use daily
(T) THERAPUTIC RECIPES to use when there is a healing objective

2
 Beef Stew
(H)
1 tbs salt
½ c. distilled water
12 shitake mushrooms, sliced

Mix above ingredients in covered container, shake and let sit

overnight.

1 ½ lb. Butternut squash – peeled, seeded and cubed

4 c. distilled water
1 medium sweet potato – peeled and cubed

Place above ingredients in a 5 qt. Saucepan and simmer until done.

2 medium zucchini – cut into ¼” half moons

½ lb. Young string beans with stem end removed and cut in half

Add to squash pot and simmer for 5 minutes. Then, add mushroom
mixture.

¼ c. nutritional yeast
2 Tbs. dried basil
1 ½ Tbs. cumin seed

Add above ingredients and stir

Remove ½ c. water from pot and add 3 Tbs. arrowroot. Wisk or

mash lumps with spoon until smooth. Add mixture to pot while
stirring. Continue to stir until thick. Add water to desired consistency.
Add salt to taste.
Serve as is or over brown rice.

I developed this recipe while visiting friends. It is designed as a

transition recipe for people who miss meat.

Serves 6

3
 Collard Green Salad
(H,T)

10 collard green leaves

1 medium beet
1 small onion
1 Tbs. dried basil
2 Tbs. umeboshi or red wine vinegar
(2 tsp. Honey) or 2 tsp fennel seed
(2 tbs olive oil or grapeseed oil)

Wash greens; remove leaves from tough stems and lay leaves on top
of another. Roll into a tube and cut into ¼ inch pieces. You will have
long strips about ¼ inch wide. Rotate your cutting board 90 degrees
and cut the strips into 2 inch pieces and put into a bowl. Thinly slice
and quarter onion and add to bowl. Shred beet using metal grater
and add to bowl. In separate smaller bowl, add basil, vinegar, and
fennel seed. Whisk together until honey is dissolved. Pour over
vegetables and toss. Serve at room temperature or chilled. Makes
good side
dish.

If you wish to eat this as a main dish, add ¼ c. walnuts. This adds
essential fats and protein and the dish becomes more filling.

Serves 4

Great for circulation, liver and osteporosis.

4
 Hamburger (Garden Burger)
(H,T)

4 c .raw sunflower seeds

2 lbs. carrots
2 medium size Spanish onions
¼ c. poultry seasoning - grind together: 1 tsp. rosemary,
1 tsp marjoram, ½ tsp. celery seed, ¼ c. nutritional yeast (helps
the spices grind), 4 tsp. salt
¼ c. ground flaxseeds

Grind the sunflower seeds for 2 minutes and place in 3 quart mixing
bowl. Blend the onions in the food processor with an S blade. Add to
mixing bowl. Then blend the carrots (first cut them into 3) in the food
processor using the S blade, until the rumbling noise is gone and
sounds like a smooth humm, which means it is chopped uniformly
and still leave it a little bit course. Add carrots and spices to bowl and
stir thoroughly. Sprinkle flaxseeds over mixture and stir.

The flaxseeds bind the taste together and give it a much subtler taste.
Shape the mixture into hamburgers and lay each burger on its own
lettuce leaf. Garnish each burger with one tomato slice +/- thin slice
of onion. Serve with a salad.

This is a great way to add essential fats to your life and relieve your cravings for
protein.

5
 Honeydew Supreme Dessert
(H)
I honeydew melon
1 lb. red grapes
60 peppermint leaves

Cut honeydew in half, scoop out and discard seeds. Cut into 1” to
1½” wide slices. Using knife cut slice from rind. Cut honeydew slices
into 1” to 2” chucks and place in large bowl.
Wash grapes and dry paper or cloth towel. Remove grapes from
stems and place grapes in bowl.
Remove peppermint leaves from the stem. Rinse leaves in water, pat
dry and add to bowl.

Toss all ingredients together and serve. Keeps in the refrigerator and
can be served the next day as well.

As I was cooking, I called the girls in from play and asked them to cut
up some melon for the dessert and add the grapes. They had picked

some mint. Adding mint made a good dish stellar.

Serves 6

Applesauce
5 organic apples – peel, core and quarter
½ c. distilled water

Blend apples and water in a Vitamix or a food processor until smooth.

Serves 2

6
 Lemonade
(H)
5 organic apples, blemishes removed
1 organic lemon

Put through juicer and serve over ice.

Recipe may be doubled as desired.

Serves 2

Cinnamon Tea
(H,T)
1 quart distilled water
2, 6” sticks of cinnamon

Bring water to a boil. Pour into thermos, drop in cinnamon sticks,

screw on lid, and let steep overnight. Steeping overnight gives the
beverage a full flavor without the bitterness that can result from
boiling.

Drink in morning.

This beverage is stimulating and warming. It is a great replacement

for the morning coffee. Also, settles the stomach, improves mood
and clears the sinuses.

Serves 2

7
 Puerto Rican Black Bean Chili
(H,T)
2 ¼ lbs. dried black beans
1 red pepper diced
5 small onions, chopped
8 cloves garlic, mashed
6 green peppers, chopped
1 large hot chili pepper, chopped
6 carrots, scraped and grated
4 bay leaves
2 sprigs of fresh oregano
2 tsp. cumin
3 Tbs. fennel seeds
(salt to taste)
¼ tsp. cayenne
2 28 oz. cans of whole tomatoes

Rinse black beans and soak overnight, change water and simmer
until done. Drain and set a side cooking liquid (may also pressure
cook beans, drain and set aside liquid.

Using a 5-quart saucepan, turn heat to high and add onions, garlic,
green peppers, chili peppers, carrots, bay leaves, oregano, fennel
seeds, and cumin. Stir once pot starts making noise. Continue to
stir and turn heat to medium once the onions are translucent and
cook until vegetables are tender. Open tomatoes and pour liquid into
pot. Squeeze juice from one tomato, chop and put tomato into pot.
Continue until both cans of tomatoes are empty. Add beans, stir.
Add bean liquid to get desired consistency and stir. Remove oregano
sprig. Add salt to taste. Stir. Serve as is or over
brown rice.

This is a hearty vegetarian comfort food. Heart healthy. Great for weight control.

Serves 10

8
 Rice Noodles and Broccoli
®
(Linguine and Broccoli)

2 bunches broccoli
1Tbs. kelp powder
1 Tbs. sea salt
½ c. olive oil
1 lb. brown rice noodles, rotini
4 c. boiling distilled water
6 cloves garlic, peeled and crushed

Being rice noodles to a boil in 4 cups of water. Simmer for 5 minutes.

Sitr to separate noodles. Cover and let sit for 5 minutes or until done,
then drain.

Cut flowerettes from head of broccoli and set aside. Peel stems and
grate into separate bowl.

Add kelp powder, garlic, salt and grated stems to vitamix and puree
until smooth. Pour into 4 qt saucepan. Turn on fire to high and
dredge broccoli flowerets. Leave flowerettes in pot, turn heat to
simmer, and let cook until desired tenderness. Add rice noodles. Stir
and serve with salad.

I developed this recipe as a substitute for a family favorite that called

for anchovies and wheat pasta and oil. This is a transition/ harm reduction recipe.
After a while, you will be able to use quinoa in place of noodles.

Serve 4-6

9
 Sautéed Squash
(H,T)
Approximately 5 lbs. of mixed squash
(yellow, green, patypan, zucchini), thinly sliced

2.5 pounds of onions peeled, quartered and thinly sliced

1 Tbs. black pepper, freshly ground
2 Tbs. basil

3 tbs freshly squeezed lemon juice

Slice the squash and onions thin (2-4 mm) using the 2mm slice
attachment of your food processor or a knife or a slice side of a metal
grater. Put all ingredients except lemon juice in saucepan. Turn heat
to high; stir once when pot begins to sizzle. Reduce heat to medium
heat, stirring every 1-2 minutes to prevent sticking. Add lemon juice
and serve over brown rice.

This is simple and quick. It is a great one to start the kids cooking.
Excellent for arthritis sufferers.

Serves 4-6

Veggie Tuna
2½ lbs. carrots, peeled
2 stalks celery
1 bell pepper, chopped
1 small red onion, diced
1 large tomato
1 recipe eggless mayonnaise (recipe follows)
(1 tbs nutritional yeast)
1 Tbs. seasalt
2 tsp. kelp powder

Juice the carrots in an electric juicer. Save the pulp to make the dish
and enjoy the juice as a refreshing beverage. Finely chop celery, bell
peppers, onions and tomato. Add the pulp of carrot to the chopped
veggies. Mix thoroughly. Stir the eggless mayonnaise into the carrot

pulp mixture (remove any large piece of carrot). Next, stir in the
nutritional yeast, sea salt, kelp powder or granules.
Make into sandwiches using sprouted grain bread. This also works
well spread on Susi Nori seaweed sheets, roll and slice roll in 4
pieces. When I brought this to pot lucks, it was mistaken for salmon rolls. Made
me very popular.

Eggless Mayonnaise
1 c. raw sunflower seeds
¾ c. distilled water
I Tbs. onion powder
I tsp. sea salt
(¼ c. raw honey)/ ¼ tsp stevia green powder
juice of a lemon

Combine the sunflower seeds with the distilled water in a food

processor using the metal S blade and liquefy the combination.
The processor may have to run for several minutes. Add the onion
powder, salt, (honey)/ stevia and lemon and process with the S blade,
until mixed. May add water. Longer processing will result in thicker
mayonnaise. Keeps in refrigerator for 4 days.
Use with tuna recipe or wherever mayonnaise is needed.
(This recipe is high in vitamin E, selenium and minerals)

White Bean Stew

5 c. navy beans (cook in pressure cooker or soak overnight and
simmer the next day until done)
6 medium carrots
6 stalks celery
3 medium onions
5 potatoes
(6 Tbs. nutritional yeast)
¼ c. basil
2 Tbs. marjoram

4 Tbs. fennel seed

2 tsp lemon juice
1 quart distilled water

Cook beans, drain and set aside. In large saucepan and add celery,
carrots, onions, vinegar, nutritional yeast, basil, marjoram and fennel
seeds. Sauté until onions are translucent and pan is browning. Add
potatoes and water, simmer for 15 minutes, until all veggies are
tender. Add beans and stir. Add lemon juice and serve over brown
rice or potatoes.

This is heart healthy and filled with B vitamins.

Serves 10