Saturday, August 4, 2018

Figs For Sabbath Breakfast August 4, 2018

Ripe Green Figs from the first (breba) crop of the summer
When we first moved to Vancouver Island (November 2005), my husband was in awe of the neighbour's wonderful fig trees.  So we planted our own.  One of the two we planted withered and died (cursed?  
Early in the morning, as Jesus was on his way back to the city, he was hungry. Seeing a fig tree by the road, he went up to it but found nothing on it except leaves. Then he said to it, "May you never bear fruit again!" Immediately the tree withered. When the disciples saw this, they were amazed. "How did the fig tree wither so quickly?" they asked. Jesus replied, "Truly I tell you, if you have faith and do not doubt, not only can you do what was done to the fig tree, but also you can say to this mountain, ‘Go, throw yourself into the sea,’ and it will be done. If you believe, you will receive whatever you ask for in prayer."
Matthew 21:18–22  The Holy Bible
In time, however-- maybe about six years later-- the single surviving tree burst forth in prolific fruitage and has continued to this day.  It produces two crops.  Sometimes it rains and the droops mold before they are harvested (ahhhh) and sometimes (often) the second little knobs don't get enough of a hot season to mature enough to eat.  But there have been some wonderful pickings, and this year is one of those years.

This 'common fig'-- ficus carica--  does not require the pollinating services of a wasp from another fig tree.  Fig wasps are not generally available in colder climates.  While it grows in deserts, it is most happy next to an oasis (according to Wikipedia).  Our yard is like a desert in the summer-- a mountain ridge rising up from the highway that runs parallel to the Comox Harbour.  We generally start having a rainy season in early Fall, and throughout the winter months.  But no standing body of water in our yard.

Figs, dried, uncooked
Nutritional value per 100 g (3.5 oz)
Energy1,041 kJ (249 kcal)
63.9 g
Sugars47.9 g
Dietary fiber9.8 g
0.93 g
3.3 g
Vitamin A equiv.
0 μg
Thiamine (B1)
0.085 mg
Riboflavin (B2)
0.082 mg
Niacin (B3)
0.62 mg
Pantothenic acid (B5)
0.43 mg
Vitamin B6
0.11 mg
Folate (B9)
9 μg
Vitamin C
1 mg
Vitamin E
0.35 mg
Vitamin K
15.6 μg
162 mg
2 mg
68 mg
0.51 mg
67 mg
680 mg
10 mg
0.55 mg

Percentages are roughly approximated using US recommendations for adults.
Source: Wikipedia

Friday, August 3, 2018

Backyard Blessings August 3, 2018

Another hot day it would seem, although, you know how weather works...

We are grateful to live in this dry, hot time WITHOUT wild fires nearby.

We are grateful for the bounty of our small, disorganized gardens in the backyard: purple pole beans (that cook green), thornless blackberries (if you struggle while picking regular blackberries in thorny bushes, you would so appreciate these thornless ones!), red tumbler tomatoes (thanks to Ed's dear friend Alberto), and the yearly crop of small golden plums from a tree wedged between a fence and a shed.

So grateful!

If you are grateful for your good fortune and would like to see how that gratitude works in your life, you can find some great suggestions for GRATITUDE PROJECTS here for you and your family.

Friday, July 13, 2018

Sentimental Journey: What To Pass, What To Keep When You Declutter

As you might have read already, I have begun to declutter my kitchen and living room areas as a ride-along with my husband's doing some painting in those rooms.  What to do, what to do-- I actually need to let go of items that were given to me, or harder yet, bequeathed to me, by people dear to me.  And the odd memento of some place and time that I will never more visit.  Dishes, mostly.  Please let me know what you think in the Comments below.  Would you give away something your |Grandmother gave you as a gift?  Would you give away a piece of bone china that you never use, that is missing a lid, but that is your all-time favourite Royal Albert pattern, and belonged to your Mom?

The first article of some sentimental value is a pinwheel crystal pilsner glass.  Pilsner is a kind of brew for a beer.  It is a fancy beer glass. 

 There were six of them at one time, wedding gifts from an auntie. There are three remaining (not bad in our house for something that landed here forty-eight years ago).  We do not drink beer any more. 

 It is too long to re-purpose as a dessert glass, and doesn't work extremely well as a vase either, although that is a possibility.  

What do you think?

Keep for sentiment's sake?

Give away?

If you are family, do you want it?

Any other ideas?

This is the bone china coffee pot that belonged to my mom.  It is Royal Albert "Silver Birch" pattern, which I like very much, but it is a knock-off of the regular coffee pot from the 1940s, and not quite as grand.  I can't find a lid online but I see that the tea pot lid is replaceable for $50 on Ebay. $50!

We don't drink coffee.  Does anyone serve their guests coffee in these pots any more? (I mean, besides at Church 'teas'-- do they even have church teas any more?)

Some arty folks would use this as a flower pot I suppose.  Is it worth it to advertise it on EBay and then wait six months for someone to buy it for $30?  If you are family, do you want it?  There are some cups, saucers and a cream/sugar that go with it.  Any other ideas?

 A china tea mug that my Grandmother gave to me one time when we lived in Saskatchewan and visited her in Vancouver.  Grandma was very precious to me.  However, I haven't seen this mug for the past six years, and so it is safe to say that it doesn't evoke any real feelings.  Family want it?
 A gift mug from a client who went to Hawaii.  It is always nice to see these sorts of little "appreciate-you" mementos, but the fact is that it sits up in the top cupboard unused and un-heralded.  I need the space.  The ex-client is now on my Facebook and we appreciate each other.  I don't think this gets kept.  hehe.
 A going-away gift I received from the Saskatoon women's shelter that I worked at for a few years, many years ago.  I just now took it out of the plastic bag it had lived in.  It is a very nice mug.  But Interval House has a website if I need to remember my times there.  Does anyone out there want this mug?  I would happily send it to you for the cost of shipping.

This is not exactly 'mine' to give away since it is a souvenir Ed brought back from his trip to Europe.  Like his 43 tee-shirts, it will likely live here as long as we do, but I will move it into his man cave out of the kitchen.  Phil, do you want this?  You were on the same trip as your Dad.

I don't think I will be going through all the minutia (nice word for 'junk') on this page, but you never know.  I know that some of you are organizational whizzes and I truly appreciate your ideas, offers, comments, and suggestions below.  Not just for these particular items, but for how to declutter in general-- what has worked for you?  Thank you!

If this interested you, you might want to read the previous post called Organic Granny Declutters-Simplifies-Minimizes 

For Family (Zirkwitz-Ritter-Rempel-Sanders) I plan to transfer our Genealogy information to this blog.  For the granddaughters and sons, we plan to write a little more about our life experiences.  All to come.  In the meantime, here are a couple of articles that you might want to read about our life long ago and far away:

Our Experiences of Being Contestants on a TV Quiz Show (1970s- Vancouver)

Food Trends Through My Life (1950- 2000s)

Some Things To Do With Grandkids in Edmonton (including photos of grandkids)

Read Me A Story: How Being Read Aloud To Shaped My Life (more grandkid pictures)

A Prairie Gal's Walk On Vancouver Island

Taking a Trip Back in Time With Pinterest (some family photos)

Wednesday, July 11, 2018

Organic Granny Declutters-Simplifies-Minimizes

Some of the Clutter from my Cupboards


My husband moved here about 13 years ago this coming Fall.  We managed everything we packed up in the space of a cube van-- by selling and giving away anything that wasn't positively necessary (or that to replace at that time would be too expensive) or that had deep sentimental value (hmmm).  In the 13 years since it is evident that if we had any "policy" in our home about not accumulating (okay, hoarding) it must have gone out the window quite quickly after we arrived here.

And we have precious grandkids-- who live afar-- which is meant to excuse the fact that we have raided the thrifts shops, Walmart, and Dollarama for stuff they 'collect', things they need need need (like water safety devices-- we don't have a boat but we do live near the Ocean), etc., for their time here.  I also had quite a respectable doll collection from forays onto EBay back in the day when I was addicted to doing that.  Some of the dolls have made their way to their "real" home, but there are still a wall-full upstairs.  And so it goes.

But the real reason is that I am feeling old and over-burdened with all this "stuff" that doesn't get used but that seems to have rented space in my head as well as taking up considerable space in cupboards and closets and drawers and on shelves throughout the house.  And because when we moved in here we felt that we were here for quite a while, and that feeling has changed with the comings and goings of new neighbours, I absolutely cringe at the idea of having to do a huge sort, pack, give away, and move with a deadline, when the time to move actually arrives.

And... it would be nice to live in a home that was not cluttered.  I vision that we will feel more relaxed, that it will be easier to have a clean-up schedule that doesn't involve feeling discouraged about all the niches and crannies and spider webs that must be cleaned up, and all the stuff that doesn't get done because of overwhelm (and because there are things I prefer doing, that win out-- I confess).  I imagine there will still be spider webs, but you know...


We are a couple with a spontaneous work schedule.   Mowing gets done when it looks like it might rain, meals get made when people arrive looking hungry, and arts and decoration projects often languish in boxes somewhere until they are either forever forgotten, or pulled out during an overhaul of whatever room the boxes live in.  Recently I have gotten into my head that the downstairs ceilings must be painted.  Knowing what a messy job that is sure to be, it seemed to be a good time to pull apart all the cupboards and begin the de-clutter process as described in an article I recently read.

  1. Remove all items from one room to another room so that the room to be decluttered is totally empty.
  2. Sit on the situation for a few days or a week.  Don't make any rash decisions about what must go and what must stay.
  3. After the week or so, begin to bring in the items that you definitely want in your space.
  4. Sell, give away, or throw out all other items that you decide are not necessary to your life and new peaceful outlook.
So, I am clearing out my cupboards in the kitchen, removing stuff from walls, shelves, drawers, counters.  I am about half-way finished and the small room I am using to collect the  detritus stuff.

Stay tuned if you are curious how this all works out.

Friday, June 29, 2018

5 Ways Sweet Ways To Show Off Your Daylilies

I have a couple of great pops of day lilies in my yard.  Daylilies are so called because they have a bright surprise bloom that generally doesn't last more than a day or so.  They bloom in mid-late June (Vancouver Island) and provide lots of colorful blooms for cutting and showing off.

Here are some lovely arrangements that you can use to showcase your Daylilies:

  1. Daisies and Daylilies
A fresh, cheerful bouquet.  Daisies and daylilies bloom about the same time.  

     2. California Sunshine
Canada Floral

This is an Asiatic Lily mix called "California Sunshine."  You can have the same bright dramatic effect by putting together daylilies with these alluringly sunny color contrasts.  Put it somewhere that needs a big pop of bright cheerful sunshine to bring it alive!

    3. 180- Degree Vista
Chester Garden Club
This gorgeous peachy arrangement is a little different to what we are used to, on its side like a lush exotic flower salad.  Have fun with the variety of leaves.  The large soft hosta leaves along the back really draw the eye after the lilies on their soft lettuce-like leaf bed.  Note the seed stems for some extra interest and texture!  Have fun! 

Perhaps you have always wanted to take a floral design course so that you could put together beautiful arrangements like the ones here?  See what you can learn online for a small fraction of what it would cost to take it outside your home. Learn to create whimsical designs suited to your flowers, the occasion, and where the flowers will be presented.  Click HERE for more information.

   4. Daylilies-Roses-Succulents Burst
Korori Flower Shop
This Daylily bouquet includes succulents and tea roses.  Exotic and romantic, a super centerpiece for a wedding anniversary dinner!

     5.  Theatrical Display of Daylilies
Golden B Designs
And talking about dramatic... this explosive arrangement was put together for the Norris Theatre, Rolling Hills Estates, California.  The bright yellow and red Daylilies are teamed up with Bird of Paradise, Anthurium and sprays of Red Ginger. No shortage of Divas here..

If you have it in you to want to put together such a whimsical flower design using market or home-grown flowers, you can learn the basics online with Udemy.  Go here to get the information and to register.

You might also be interested in knowing about:

7 Things You Can Do With Rosemary

7 Things You Can Do With  Oregano Flowers

Monday, April 9, 2018

Ketoflex Recipe: Kelp Noodles with Chop Suey and Peanut-Miso Sauce

This is a yummy "Chinese Food" version of Ketoflex meal (vegan ketogenic).  I use cooked vegetables in this recipe, but you could go ahead and make a nice cold salad to have a complete "raw vegan" (or close to) Ketoflex meal.


  • Mineral Rich Kelp Noodles (see picture below)
  • 1 Medium Onion, sliced or diced
  • 3 Cloves Garlic, minced
  • 1 Large Carrot, sliced into coins
  • 2 Cups of Green Beans, chopped
  • (Add in or substitute other low-glycemic vegetables of your choice)
  • 1 T. Coconut Oil
  • 1 T. Miso Paste
  • 3 T. Peanut Butter
  • Dash of Umeboshi (Japanese Plum) or Apple Cider Vinegar
  • 1/8 tsp. Stevia powder
  • Salt and Pepper to Taste (optional)

  1. Heat Coconut Oil in Dutch Oven.  Stir fry Onion, Garlic, Carrot and Green Beans until cooked to taste.
  2. Mix Miso Paste and Peanut Butter until well mixed.  Add in dash of Vinegar and Stevia.  Combine well.
  3. When ready to serve, add in Kelp noodles and stir with vegetables until the noodles are softened up.
  4. Stir in Peanut-Miso Sauce.
  5. Add Salt and Pepper to taste and serve.

Sunday, April 8, 2018

Alphabetical Recipe Posts

Recipes Listed Below Are Generally Vegan/Plant-Based and Often Gluten-Free. Organic Ingredients are Highly Recommended.

Press Ctrl-F and key in your desired search item.

Click on the LINK to go directly to the recipe!

3-Ingredient Breakfast Cookies

Almond Butter Cup Snack (Ketoflex)
Apple-Beans, Stovetop Recipe
Apple Pie Oatmeal
Avocado-Chickpea Hummus (Mexican influence)

Baked Tofu and Spanish Rice
Banana Upside-Down Cake (vegan)
Basil, Red Lentil, Purple Cabbage Borscht
Beets (Roasted) with Raw Walnut Cheese
Black Bean-Kale Soup
Blackberry Bliss (Kombucha shortcut drink)
Blackberry Smoothie Recipes
Blueberry-Carob Macaroon Oatmeal
Bread: No-Knead Rye Bread
Breakfast: 3-Ingredient Breakfast Cookies
Breakfast: Apple Pie Oatmeal
Breakfast: Banana-Coconut-Cranberry Oatmeal
Breakfast: Blueberry-Carob Macaroon Oatmeal
Breakfast: Butter Tart Oatmeal Porridge (Low Fat Vegan)
Breakfast: Cheery Pie Oatmeal Porridge
Breakfast: Cranberry-Orange-Chia Wholefood Muffin Recipe
Breakfast: Crazy Carrot Cake Oatmeal Porridge
Breakfast: Good Morning Chia Pudding
Breakfast: Ketoflex Breakfast Bowl Deluxe
Breakfast: Lemon Coconut Oatmeal Porridge (Low Fat Vegan)
Breakfast: Oatmeal Porridge with Nut-Jam Toppings
Breakfast: Pumpkin Pie Porridge
Butter Tart Oatmeal Porridge (Low Fat Vegan)

Carob Macaroon-Blueberry Porridge
Carrot Cake, Oat-Wholewheat
Carrot Cake Oatmeal Porridge
Carrots: Pan-fried, Roasted
Cashew Cream Cheese Recipe: Cheese Cake Balls
Cashew Cream Cheese Recipe: Smoky Cashew Cream Cheese
Cauliflower Rice with Spicy Tofu (Ketoflex)
Champorado: Filippino Chocolate Sticky Rice (Instant Pot Recipe)
Cheery Pie Oatmeal Porridge
Chickpea-Carrot Curry Soup
Chickpea Salad
Chocolate-Chia-Banana-Avocado Parfait
Chocolate Mousse (with Avocado, Vegan)
Chocolate-Peanut Butter-Coconut-|Blackberry Shake (Ketoflex Recipe)
Collard Wrap Snack (Ketoflex Recipe)
Cranberry-Orange-Chia Wholefood Muffin Recipe
Curry-Cauliflower Rice Soup (Ketoflex Recipe)
Chia Pudding for Breakfast
Chunky 3-Sisters Soup (Corn, Squash, Tomatoes)
Crunchy Sunflower Seed Pesto

Dark Cherry Chocolate Smoothie (Dr. Michael Greger-approved)

Enchilada Casserole
Enchilada Tubbies- With Squash

Fig Jam Recipes (Vegan, GF)
Fig-Quince-Ginger Jam

Ginger-Grape Jam

Hummus- Avocado-Chickpea (Mexican influence)

Kale-Black Bean Soup
Kelp Noodles with Chop Suey and Peanut-Miso Sauce
Ketoflex Recipe Page
Ketoflex Recipe: Breakfast Bowl Deluxe
Ketoflex Recipe: Cauliflower Rice with Spicy Tofu
Ketoflex Recipe: Chocolate-Peanut Butter-Coconut-Blackberry Shake
Ketoflex Recipe: Collard Wraps Snack
Ketoflex Recipe: Curry-Cauliflower Rice Soup
Ketoflex Recipe: Kelp Noodles and Chop Suey
Ketoflex Recipe: Salted AlmondButter Cup Snack
Kombucha: Blackberry Bliss (Shortcut Kombucha)

IceCream: NonDairy Mango Black-andBlueberry, No-Churn
Instant Pot: Champorado: Filippino Chocolate Sticky Rice
Instant Pot: Cook Perfect Brown Rice (Low Fat Vegan)

La Mousse Végétalien Habitude ('The Usual Vegan Mousse')
Lavender Recipes
Lazy Enchilada Casserole
Lemon-Coconut Oatmeal Porridge
Lentil Bowl: Mexican Red Lentil Stew with Lime and Cilantro
Lentil Bowl: Mushrooms, Carmelized Onions and Quinoa
Lentil Bowl: Pineapple over Coconut Lime Sweet Potatoes
Lentil Bowl: Savoury Middle East Lentil Bowl
Low Fat Vegan: Butter Tart Oatmeal Porridge
Low Fat Vegan: Good Morning Chia Pudding
Low Fat Vegan: Dark Cherry Chocolate Smoothie
Low Fat Vegan: Lemon Coconut Oatmeal Porridge
Low Fat Vegan: Oat- Wholewheat Carrot Cake
Low Fat Vegan: Orange Oatmeal Walnut Date Brownies
Low Fat Vegan: Spring Frittata

Moroccan Roasted Vegetables

No-Knead Rye Bread Recipe
Non-dairy, Mango Black- and Blueberry Non-Churn Ice Cream
Nut-Jam Toppings for Oatmeal Porridge

Oat- Wholewheat Carrot Cake (Low Fat Vegan)
Oodles of Noodles and Zoodles: How To Spiralize Zucchini Noodles
Orange Oatmeal Walnut Date Brownies (Low Fat Vegan)

Pan-fried Carrots
Pesto (Sunflower Seed)
Porridge Recipes Page (Index)
Pumpkin Pie Porridge

Quince-Fig-Ginger Jam

Roasted Beets with Raw Walnut Cheese
Roasted Carrot Sticks
Roast Potato-Pepper Comfort Soup

Salad: Jill's Tangy Chickpea Salad
Salted Almond Butter Cup Snack (Ketoflex)
Smoothie/Shake: Blackberry Smoothie Recipes
Smoothie/Shake: Chocolate-Peanut Butter-Coconut-Blackberry (Ketoflex)
Smoothie/Shake: Dark Cherry Chocolate Smoothie
Snack: Collard Broccoli Sprouts (Ketoflex)
Snack: Salted AlmondButter Cup (Ketoflex)
Soup: Basil, Red Lentil, Purple Cabbage Borscht
Soup: Black Bean-Kale
Soup: Chickpea-Carrot Curry
Soup: Chunky Three Sisters (Corn, Squash, Tomatoes)
Soup: Curry-Cauliflower Rice (Ketoflex)
Soup: Roast Potato-Pepper Comfort Soup
Soup: Tomato-Bean
Soup: Zupa (Veggie Soup in a Soup)
Spiralizing: How To Make Zucchini Noodles
Spring Frittata
Stovetop Apple Beans
Sunflower Seed Pesto
Sweet Treat: Banana Upside-Down Cake
Sweet Treat: Cashew Cheesecake Balls
Sweet Treat: Champorado: Filippino Chocolate Sticky Rice
Sweet Treat: Christmas Shortbreads, Vegan, Slapdash Recipe
Sweet Treat: Chocolate-Chia-Banana-Avocado Parfait
Sweet Treat: Chocolate Mousse (with Avocado, Vegan)
Sweet Treat: Dark Cherry Chocolate Smoothie
Sweet Treat: Fig Jam Recipes
Sweet Treat: Ginger-Grape Jam
Sweet Treat: Good Morning Chia Pudding
Sweet Treat: NonDairy Mango Black- and Blueberry no-churn Ice Cream
Sweet Treat: Oat-Wholewheat Carrot Cake
Sweet Treat: Orange Oatmeal Walnut Date Brownies (Low Fat Vegan, GF)
Sweet Treat: Salted Almond Butter Cup Snack (Ketoflex)

Tofu, Baked with Spanish Rice
Tofu Stroganoff, with Veggies

Tomato-Bean Soup

Upside-down Banana Cake (Vegan)

Vegan Shortbread Cookies
Vegan Squash Enchalada Tubbies
Veggie Tofu Stroganoff

Wrap: Collard-Broccoli Sprout-Tahini (Ketoflex)

Zucchini Pasta: How To Spiralize, Make Zucchini Noodles
Zupa Soup (Veggie Soup in a Soup)

Tuesday, April 3, 2018

Keto Flex Recipe: Collard Leaf Wraps (Snack)

These are tasty and really really really easy to put together Collard Sprout Wraps.

I  stuffed the wraps with Broccoli Sprouts (low carb, high in liver-supporting sulfur compounds) but if you aren't into sprouting, you can use broccoli slaw (sold in bags).


  • Collard Leaves (I removed the tough spine and tore into small pieces for wraps that were about two bites worth)
  • 1- 2  C. Broccoli Sprouts
  • 1/4 to 1/2 C. Tahini
  • Juice from 1 Lime
  • 1- 2 Garlic Cloves (or powder)
Mince the garlic, if using, and add it and the lime to the Tahini, mixing until pretty much homogenous.

You can add the sauce to the sprouts and mix, or use it as a sort of dipping sauce for the rolls.  I mixed them all up together, and rolled it up into the little collard pieces.  It was yummy and satisfying.


Monday, April 2, 2018

Ketoflex Recipe: Chocolate-Coconut-Peanut Butter-Blackberry Shake

This very densely nutritious (i.e.,fills you up) Ketoflex shake is a combined recipe of the breakfast smoothie that I generally have every morning thanks to Chris Wark's anti-cancer regimen, and the keto ingredients (coconut milk, cacao, and peanut butter).

I am satisfied that Chris Wark's recipe is low-carb enough and high fibre enough to be a good fit for this superfood shake / smoothie.  At the time I write this I am still struggling with the fat adapting part of this diet.  The original recipe did not have any fruit or berries in it and tasted quite flat and a little bitter.  

So, I tweaked it with Chris Wark's recipe and with a cup of frozen blackberries from my fridge.

If you are already using a ketogenic way of eating, you will know that you can work out your own fats+ proteins+ carbs ratio that fits for you.  If you are not on a vegan ketogenic diet, you can go to the tab above and click on My Ketoflex Recipes and read a little about what they are about.


Put the following into a blender carafe:

  • 2 T. Chia or Flax Seed
  • 1 teaspoon Moringa (optional)
  • 1 teaspoon mixed Sea Vegetable flakes (your choice-- for minerals)
  • 1/3 C. Full-fat Coconut Milk (from a can)
  • 2 C. Water
Wash the following and chop up before adding to the carafe:
  • 1 inch of fresh Ginger
  • Apple (cored and chopped)
  • 1 handful fresh Cilantro
  • 2 Celery ribs
Add last:
  • 1 C. blackberries (I used frozen berries-- you might want to use ice cubes if you don't have frozen berries)
  • 1/8-1/4 teaspoon Stevia powder
Blend up and drink.  Makes enough for two good-size adult shakes.


Sunday, April 1, 2018

Ketoflex Recipe: Curry Cauliflower Rice Soup - Vegan -

Today we were taking turmeric and honey every hour (half a spoon full of a 5 T. honey/2 T. Tumeric mix) to build our immunity.  This wonderful immunity soup (curry is packed with those wonderful Indian herbs like turmeric and cumin with their medicinal benefits just slightly overshadowed by their warm electric flavours) seemed like a natural supper dish!

This one of those warming soups-- I am not a big fan of HOT curry, but I love a mild curry that is kind of like coming in from a frigid walk in the winter and putting your feet up on the oven door (somehow can't believe we used to do that).

The original recipe gave options for the oil used.  I chose coconut oil, since there is also coconut milk in here, and it seemed like a good idea to carry through with the "tropical" theme.

I also subbed baby spinach for the kale that it called for.  It is a very light and lithesome soup.  It is the kind of soup I like to sip when I am feeling not quite 100%.

But apart from that I used the same recipe as the author posted over at Simple Healthy Kitchen.  Go on over and get the recipe and make yourself some delightfully tasty, warming curried cauliflower rice soup!

Check out my other Ketoflex (Ketogenic Vegan) Recipes HERE.

Ketoflex Recipe: Breakfast Bowl Deluxe

We are a big oatmeal-eating family so naturally we checked out to see where oatmeal falls in a ketogenic diet.... and YAY, a "moderate" amount of oatmeal is okay!  We are not quite sure what moderate IS, so we also loaded the bowl up with bonafide ketoflex fruits and fats (no refined sugars).  These are low-glycemic fruits.  Lilly's chocolate chips are sweetened with Stevia.  If you feel guilty about this not being terribly strict, you can look at it as a transitional dish! It's all good!

So, to make a bowl like this, you can organize the following:

  • soup ladel scoop of Steel-cut Oats, well cooked with some added coconut shreds
  • Lilly's Dark Chocolate Chips (they melt on the hot porridge... yum)
  • Fill up rest of space with a foundation of Coconut Yogurt (NOT dairy-- soy or almond yogurt are also fine.  Choose un-sweetened or sweetened with Stevia is okay
  • Dried Apricots, unsweetened, unsulphured (these are Turkish), chopped and briefly soaked in hot water to soften, if desired, or just unsoaked
  • Peeled Ruby Grapefruit segments... go crazy!
  • Fresh Strawberries, ripe
  • (Other berries can be substituted)
  • Sprinkling of Pepitas (shelled pumpkin seeds)
  • The amber-caramel-y Syrup you see is actually an antibiotic mix of Turmeric and Honey (5 T. Honey to 2 T. Turmeric, well-blended.  About 1 T. was used in this because we are fighting off the flu in our household-- probably not recommended as part of the Ketoflex diet I'm guessing).

Friday, March 30, 2018

Keto Flex Recipe: Salted Almond Butter Cup Snack

This is a Keto Flex SNACK, which means it doesn't actually work as a lunch, but if you can stop at one or two of these delicious little salted almond cups, you will have energy and burn off some fat.

Of course I had planned to make some peanut butter snacks, but I found out that the recipe I had called for "peanut flour" which I did NOT have, so....

I DID have an untried, unopened jar of a powder called PB & Me Powdered Almond ButterSince its original use is as an almond butter, but it is also a powder (as in flour?) so I thought... well, you know.... recipe experiment time!  (You can still use the plain old almond butter if you want)

I am happy to say that the recipe worked out just fine! Yummy-licious in fact.

  • Parchment Paper Liners or candy cups
  • 2 Muffin Tins
  • 9-10 oz. dark chocolate (I used Lily's Dark Chocolate Chips- 1x9 OZ )
  • 3 T. Coconut Oil (divided in 2 for the chocolate layers)
  • 2 tsp. Coconut Oil for the Almond layer
  • 4 T. Powdered Almond Butter (OR 3 1/2 T. regular Almond Butter & 1 1/2 tsp. Almond Flour)
  • 1/8 tsp. Almond Extract (optional)
  • Pinch + Celtic Sea Salt

    • Line muffin tins with parchment cups or candy cups
          1. For the bottom chocolate layer, pour boiled water in a medium size container and place a thick glass bowl in the water. Add 1/2 the chocolate chips and    1 1/2 T. of Coconut Oil.  Stir until melted and smooth.  Make sure not to get any water from outer bowl into melted chocolate mix.  (Alternatively, you may want to melt the chocolate and coconut oil in the Microwave).
          2. Fill the bottom of the cups (about =/- 1 1/2 tsp.) evenly with melted chocolate. Put into freezer for about 10 minutes.
          3. While the bottom chocolate layer is in the freezer, pour out the medium size bowl and replace boiling water and a clean bowl.  Add in Almond Butter Powder and 2 T. Coconut Oil.  You may desire to add in some powdered erythitol or powdered stevia (to taste) although the almond powder does contain sweetener.  Mix until coconut oil is melted and powder is blended in and smooth.  Add a pinch of celtic sea salt and the Almond extract, if using.  (Prepare almond butter, almond flour, coconut oil, etc. in much the same way if that is what you are using).
          4. Retrieve the bottom layer of chocolates from the freezer.  On each chocolate disk add about 1 teaspoon of Almond Butter mix. 
          5. Return to the freezer again for another 10 minutes
          6. Prepare the rest of the chocolate mix as per the first instructions (#1 above). When Almond Butter is fully set, add the rest of the chocolate to each of the cups.  Return to the freezer for another 30 minutes. 
          7. Store the cups in the refrigerator (if they last that long).  Makes about 12-15 cups with each cup hving about 180 calories/ Fat: 17g / Total Carbs 15 g/ Net Carbs 2 g/ fibre 1g/ (estimation)


    Tuesday, March 27, 2018

    KetoFlex Recipe: Cauliflower Rice with Spicy Tofu

    This is my first recipe as an official KetoFlex person: Rice made from Cauliflower cuddling with Spicy diced Tofu.  Delicious!  If the rest of the food on the "diet" tastes this wonderful, I'm in!

    The ingredients list is below.  You might just want to do a scroll through this little tutorial to get a gawk at how to make cauliflower rice (very easy) and spice up your tofu (also easy):

    Start with a lovely organic cauliflower.  This is how it looks when it has had its leaves removed.

    Pulse it through your food processor until it resembles rice throughout.  Or, alternatively, you can grate it with a box grater.

    I like to dry it off so that it doesn't cook up too limp.  I just line a pan with a couple of layers of paper towel, pour in the 'rice', and let it sit a bit.  Then I soak up excess water with towels from the top.

    Cut a block of pressed organic tofu into cubes and dredge completely in  a Taco seasoning like Simply Organic Southwest Taco Seasoning Mix, Certified Organic, 1.13-Ounce Packets (Pack of 12) Cover the cubes well.  Mmm.  Smells soooo good!

    Cook it up as described below, and you have a really satsifying, tasty meal.  Top with Guacamole.  This should serve 2-3 adults.


    3 C. of homemade or packaged Cauliflower Rice
    1 block Extra Firm (Pressed) Organic Tofu, diced
    2 T. Taco Seasoning
    2 T. Nutritional Yeast
    Fresh Lime and Cilantro (Optional-- But I'd say go for it!)
    2 T. Extra Virgin Olive Oil
    3/4 C. Guacamole (your own recipe or packaged)


    1. Drain and press the tofu.  I generally put the block in a colander and put a piece of paper towel on the block and then carefully place 3 tins of food over the toweling for about an hour or so.  Then dredge the tofu in Taco Seasoning, coating as much as possible.  Set the tofu cubes aside for at least fifteen minutes.
    2. Heat the Olive Oil and gently stir fry the tofu until it begins to turn golden
    3. Add the cauliflower rice.  Stir together thoroughly.  Cover with a lid.  Cook and stir occasionally for about 10 minutes until the rice has softened.
    4. Stir in Nutritional Yeast.  Sprinkle on chopped Cilantro and squeeze on some Lime Juice at serving time (can provide lime wedges to the diners)
    5. Top each serving with 1/4+ C. of guacamole (2-3 servings)
    -This recipe was adapted from one provided by Liz McDowell, nutritional consultant to the KetoFlex Diet that I used.  She provides 4 weeks of menus and recipes.  For information about getting in on the program "Reversing Cognitive Decline" that this recipe comes from, please contact Dave Westbrook at (bring all words together in lowercase to form email address).  

    *affiliate referral to

    Sunday, March 25, 2018

    Granny Tries the Keto-Flex 3/12 Diet

    How does a woman who has faithfully followed and eaten Low Fat Vegan for health and ethical reasons, suddenly flip over to the "high fat" keto diet that she has always been told was invented and propagated for "big money" by the late Dr. Atkinson?

    If you have been following this blog, you know that I have faithfully extolled the virtues of a Low FAT Plant-Strong diet for a good hunk of my adult life.  Besides feeling very strongly that eating organically-grown fruit, veggies, whole grains and beans is the way to go, I have also heralded the low (and no) fat trends among vegans who listen to and love the agenda of the Physicians Committee for Responsible Medicine who almost all firmly condemn a "high fat" vegan diet.  How did this happen?
                                          SEE THE KETOFLEX RECIPES I USE

    Well, a couple of things have happened to change my decision around the way I eat:

    1. I am 67 years old at the time of this writing.  I have had the opportunity to observe the wrath of dementia and Alzheimer's up close and there would seem to be a link between high blood sugar and dementia.  I want to minimize any cognitive decline possible.  My husband is of the same mind. 

    Recently a friend --who I highly respect because of her own health awareness journey--                        referred me to a new course in preventing cognitive decline offered by Dave Westbrook. This program details the multi-faceted Bredesen Protocol, set up by Dr. Dale Bredesen, to prevent, diagnose and reverse the effects of Alzheimer's Disease.  Dave Westbrook is trained and certified to present this Protocol.  I am familiar with Dave Westbrook, and signed up for his new "Natural Lifestyle" program.  

    After we went through the protocol for diagnosing and reversing cognitive decline, we arrived at the place where Dave outlined the diet he will be following to get his weight down and live a cognitive-healthy life in his senior years.  Yes, it was a Ketogenic diet that looks to eat healthy fats to burn fats, vs. eating sugar-spiking simple carbs found in grains, starchy fruits and vegetables.   Because I have a history of trusting Dave's research and the spiritual beliefs that underpin his lifestyle, I am doing an  exploratory participation in the Keto-Flex diet.

    The "Flex" part of the name refers to Dave's choice of promoting a vegan ketogenic diet vs "baconand butter" version that we arelikely familiar with.  We are also told that we can 'ease into this diet'slowly, and leave when iappears that our goals of optimal weight have been reached.  I still havesome nervousness around making such a 180 degree change in the way I eat, but I will be taking it slowly and monitoring for anything that doesn't seem right.

     2. My current low-fat, high starch vegan diet does not help me to lose weight.  I am obese            and unhappy with no prospects of suddenly slimming up if I continue to eat this way.  As I                  mentioned  above, I can give this way of eating a trial run and return to my regular vegan diet            when I feel the time is right to do so. You can find out a lot of information about the Keto Vegan Diet at this website: How to follow a Vegan Ketogenic Diet

    So, I thought I would use this blog to publish some of the keto-flex recipes I will be using, and to give an ongoing commentary on how I am doing on the diet, perhaps critiquing in a way that will be useful for other considering this protocol information for themselves.   If you are interested in following along with Dave during his rolling out of this course (all previous portions have been recorded online and the program to come to laid out.  When you sign up for a lifetime membership you get whatever he offers for cognitive decline at a one-time cost to read, watch and listen to at your own pace.  If you want more information about the course please contact Dave Westbrook at dave @


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