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"My people are destroyed for lack of knowledge." Hosea 4:6 "Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food." Genesis 1:29

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Bean Soup



Lentil Soup



Trail Mix

Teri's Black Bean Soup


In a skillet, saute:


olive oil with 1 cup chopped celery, 1 cup chopped onion, 5 cloves garlic, minced and 1 cup sliced carrots

In a pot, add:


 3 (20 oz.) cans of CM organic black beans (rinsed)

1 teaspoon sea salt

2 teaspoon dried basil

2 teaspoon dried oregano

1/2 teaspoon ground cumin

1 teaspoon cayenne

1 teaspoon crushed bay leaf

1 can (28 oz.) Muir Glen Fire Roasted crushed tomatoes

1 can  (15 oz.) Muir Glen stewed tomatoes

2 cups water



Thoroughly heat all ingredients, cooking until all vegetables are tender.


(Optional: garnish with slices avocado)

Elaine's Hawaiian Breakfast Bread


2 Cups Flour

1/2 Cup oat bran

1 and 1/2 cup oat flakes

1 tsp baking powder

1 tsp soda

1 tsp sea salt

1 tsp cinnamon

2 Cups Bananas, mashed

3 eggs

4-5 squirts Stevia

1/2 cup coconut oil

1 - 20 oz can crushed pineapple, not drained


Combine dry ingredients. Combine wet ingredients and add to dry.  Stir until moist.  Spoon batter into 2 greased and floured 9" x 5" x 3" loaf pans.  Bake at 325F for 45-55 minutes.  Can also be baked in muffin pans.  Can be frozen for later use.

Flourless Gluten Free Honey Almond Cake

Betty Sue O'Brian


1 1/2 cups whole almonds, toasted

4 large eggs, at room temperature - separated

1/2 cup honey (I used 1/3 cup)

1 teaspoon vanilla extract

1/2 teaspoon baking soda

1/2 teaspoon salt



2 tablespoons honey

1/4 cup sliced almonds, toasted



Preheat oven to 350°F. Coat a 9-inch pan with cooking spray. Line the bottom with parchment paper and spray the paper.


Process whole almonds in a food processor or blender until finely ground (you will have about 1 3/4 cups ground). Beat 4 egg yolks, 1/2 cup honey, vanilla, baking soda and salt in a large mixing bowl with an electric mixer  Add the ground almonds and beat on low until combined.


Whip 4 egg whites in another bowl with the electric mixer on medium speed until very foamy but not stiff enough to hold peaks. Gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan.


Bake the cake until golden about 28 minutes. Let cool in the pan for 10 minutes.  Remove from pan, and  let cool completely.


Drizzle the top of the cake with honey and sprinkle with sliced almonds.


Per serving : 234 Calories

Teri's Lentil Soup


In a pot place:


1 cup dry lentils

3 cups water

2 teaspoons turmeric

organic cilantro leaves, chopped

Cover and simmer.


In a small pan place:


2 Tablespoons olive oil

1/4 teaspoon cumin seed

4 cloves garlic, minced

1/2 onion, chopped

4-5 shittake mushrooms, diced

Saute until onion is translucent.


Add 1 tomato, chopped, to the pot of lentils.

Add the onion mixture to the pot of lentils.

Add cayenne and sea salt to taste.

Mix well and cook until lentils are tender.

Teri's Harvest Muffins


2 cups flour (I use 1 cup of oat flour and 1 cup of whole wheat)

1/4 cup coconut flakes

1/4 cup currants

1 cup xylosweet

1/2 cup chopped nuts (I use almonds and walnuts)

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1 teaspoon flax seeds

2 teaspoons baking soda

3/4 cup olive oil

2 teaspoons cinnamon

1/4 cup Silk pure almond vanilla

1/2 teaspoon celtic sea salt

2 teaspoons vanilla

1/4 teaspoon cloves

2 Eggland omega-3 eggs

2 cups shredded organic peeled apples

1/2 cup shredded organic carrots


Preheat oven to 350.

Add all ingredients until moistened.

Fill paper-lined muffin cups 3/4 full.

Bake at 350 for 20-25 minutes (or until a knife inserted in the center of the muffin comes out clean).

Get Well Soup


This soup is to be used to assist the body in replenishing its stores of minerals and vitamins necessary to build good health. It can be used as maintenance or to recover from illness or disease.


In a large pot of purified water, add:


Seaweed - 1/8 to 1/2 cup

Potato Peelings (just under the peeling contains a valuable source of potassium)

Garlic, Onions, Carrots, Celery, Kale, etc. (any and all vegetables) - cut into small chunks

Season to taste (don't forget rosemary, thyme, parsley, and sage)




Miso - Add to your bowl after it is heated.

Braggs liquid aminos



Bring this mixture almost to a boil, lower to a simmer. Simmer for 20-30 minutes.

Drink this broth 1 - 4+ times a day.

Can be stored in your refrigerator for approximately 5 days. Be sure to heat the broth

on your stove, NOT the microwave.

Teri's Trail Mix


Raw Pumpkin Seeds

Mangos (dried, cut them up in bite size pieces with kitchen shears)

Raw pecans

Raw cashews

Raw sunflower seeds



Dried coconut

Raw almonds

Dried pineapple chunks, dried (in its own juice)



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Dr. Polly Heil-Mealey,  ND, D.PSc., HHP, M Ed., CCI,  is not a Medical Doctor or Doctor of Osteopathy.  All information on is written from a Naturopathic perspective. Please read and understand our full website terms of use on our disclaimer page.