Mashed Root Vegetables…




Ingredients                                                                                                                                                                                         –1 Medium Japanese Yam                                                                                                                                                                            -1 Medium Sweet Potato                                                                                                                                                                            -1 Large Carrot                                                                                                                                                                                         -1½ pat of butter or vegan and vegetarian substitutes (link below)                                                                                                                                – Cinnamon to taste                                                                                                                                                                                  -¼ cup milk or almond milk

Directions:                                                                                                                                                                                        –Peal all the root vegetables, cut up and steam                                                                                                                                -Add butter or substitute and cover, let melt                                                                                                                                    -Add all the rest of the ingredients and mash

Tips:                                                                                                                                                                                                         The skins of all the root vegetables are full of vitamins, especially potatoes which are high in potassium. If you decide to keep them while you steam, wash well and cut all the vegetables in small pieces so skins will be small when you mash.    Heat, and press all the water out of ½ cup of frozen spinach and add to mixture. It is a good way to add some greens to the dish.


The earliest records of coffee date back to the 9th century but drinking tea can be traced back as far as 2737 BC. China is by far the largest consumer of tea with 1.6 billion tons brewed annually. Other countries where there is a considerable amount of tea consumed are Turkey, Ireland and The United Kingdom. Tea is the most sipped beverage after water. According to the Friedman School of Nutritional Science and Tufts University, tea drinkers consume antioxidants which may be a deterrent against cancer, heart disease, osteoporosis and memory decline. Drinking tea without milk has been found to be more beneficial. Black tea may help strengthen bones. According to a five-year Japanese study of 498 women, those who drank black tea had higher bone density in the lumbar spine region as well as the hips.  Green tea contains the plant compound epigallocatechin gallate (EGCG). Some studies have found that it may decrease LDL cholesterol as well as reduce inflammation in the body. White tea contains catechins a compound that may keep blood vessels open and possibly break down fat. If you are able to handle caffeine 2 or 3 cups a day is recommended. I myself am a coffee drinker and will only have a cup of tea when I am severely ill but if you enjoy tea just make sure it is good quality.

Baked Rice with White Beans, Leeks and Lemon…

Time: 1hour      Servings: 4






  • 4 leeks (about 2lbs.), trimmed and cut into ¼ pieces
  • 1 lemon
  • ¼ cup raw almonds
  • ½ teaspoon red pepper flakes
  • 5 teaspoons olive oil
  • Salt and pepper to taste
  • 1½ cups uncooked Basmati rice
  • 1 (15oz. can) of white beans
  • 2½ cups boiling water
  • ½ cup grated Parmesan
  • ¼ cup of each finely chopped- basil, mint, chives
  • Feel free to add other vegetables



  • 1) Preheat oven to 400 degrees
  • Cut strips of lemon zest ¼ thick with a peeler and cut into small pieces
  • Reserve lemon for later
  • 2) In a 9” by 12” pan combine leeks, lemon zest, almonds, red pepper flakes and olive oil
  • Arrange in a layer and roast for 20 minutes until leeks caramelize
  • 3) stir mixture, arrange an even layer in pan and add layer of uncooked rice and then layer of beans-cover with tin foil and bake for 22 minutes.
  • 4) Remove from the oven, let sit for 5 minutes, fluff with fork, squeeze half of lemon over mixture and mix in Parmesan cheese and herbs, salt and pepper


            Taken from the New York Times


The Pawpaw is an ancient, North American tree. Its fruit has a natural defense mechanism that is known to repel deer, insects and disease. It is a creamy fruit when ripe and has a taste more like a combination of banana, pineapple, vanilla and mango. Until recently it could only be found at farmers markets or on Facebook. The fruit are high in minerals, vitamins and calories for energy. There are over 40 varieties of Pawpaw. The trees remain small which makes it desirable for growing in city gardens. It is pollinated by flies as opposed to honeybees. It does not flower all at once but gradually over a period of three weeks which prevents the whole crop from being destroyed if there is a frost. Pawpaw trees need two to pollinate and mostly grow in the wild. However, they are being cultivated on American Indian lands as the movement to return to  native culture is being reborn. This was lost by colonization.