Green Thumbs Up!

Are you ready for the garden?  Here in the Midwest, it may be too early to actually plant anything, but the cold months of winter are the perfect time to plan the garden.  Consider what you will plant, when it will be planted and where each herb, vegetable and flower will be located.  Make out a map of the garden before heading out to dig in the dirt and keep three important gardening techniques in mind:  rotation, companion and successive planting.

Rotation means simply to rotate your crops – do not plant the same thing in the same spot as last year.  This discourages insect infestations. Little critters may be just waiting for more of the same delicacies that were served up last year in the same area.  While some plants will rob the soil of certain nutrients, other plants will add those, and other, nutrients back into the soil.  So, by rotating crops you will also be helping to keep the soil in good condition.

Companion planting is another method used to help prevent insect damage by planting mutually beneficial plants near each other.  Likewise, some plants should never be placed in close proximity to one another.  More specific information on neighborly plants is easily obtained on the Internet.  By mixing herbs, vegetables and flowers together as companions you can make an interesting, beautiful and organically functional garden.

Successive planting is the method whereby a second crop is planted in the same soil after a first crop has been harvested.  This second crop may be a repeat of the first crop, or an entirely different one altogether.  Cool weather crops, such as carrots, chard, lettuce, onions, potatoes and spinach, are planted early in the spring, mature early in the summer and may be planted again, some even multiple times, during the growing season.   Some vegetables, such as kale, green beans or turnips, do better when planted in the middle of the summer, maturing in the cool of the autumn.  With this in mind, I will plant turnips in the same spot formerly occupied by my harvested beets or green beans in the area where the squash had thrived.  By planting crops in succession, you can produce more in less garden space, almost doubling your harvest.

Following is a rough schedule of when to plant here in Mid- Missouri, or Climate Zone 5.  This list is by no means exhaustive or definitive and you can customize it to fit your own personal choices and timetable.

Very early (mid-March to early-April) – chard, lettuce, peas, potatoes, radishes, spinach

Early (April) – beans, beets, broccoli, cabbage, carrots, cauliflower, onions

Mid (May) – corn, cucumbers, eggplant, melons, okra, parsnips, peppers, squash, sweet potatoes, tomatoes, herbs, flowers

Late (mid-July) – beans, cabbage, carrots, chard, lettuce, onions, potatoes, radishes, spinach, turnips
Keep in mind that not everything in the garden will do well every year.  Some growing seasons can be downright heartbreaking, while the abundance of others can be almost overwhelming.  Despite good soil, special techniques and constant vigilance to weed and insect problems, the weather is always the determining factor in production.   So, whether the garden thrives this year or not, enjoy the outdoors, the exercise and the visual and culinary delights that Yahweh  provides.

by: Debbie Reed

Autolyzed Yeast: Fit For Food?

No doubt you read labels diligently in order to avoid unclean and unsafe ingredients.  And of course we must avoid leavening agents during the Feast of Unleavened Bread. But what is “autolyzed yeast extract”?

Listed among the ingredients of “natural” packaged foods, it seems harmless.  After all, it’s just yeast, right? Not exactly.  While it may have started out as “just yeast,” its stint in the “Frankenfood” laboratory has rendered it frightening.  As any good baker knows, salt and live yeast don’t mix. The salt destroys the yeast’s ability to raise dough. But scientifically speaking, salt doesn’t actually kill yeast.  When salt and yeast meet, a chemical process called “autolysis” happens. The yeast begins to digest itself with its own enzymes, creating an inactive yeast with a high concentration of proteins and a hearty beef-like flavor.  Self-digestion is disturbing enough, but the effects of autolyzed yeast are even more unsettling.  Used as a flavor enhancer, autolyzed yeast (like MSG) enhances the flavor of food by chemically altering human taste buds, making it easier for us to detect savory or meaty flavors.  It also stimulates brain cells to remember a taste and make you want more of a snack that would otherwise not be so addictive.  Because of its chemical similarity to MSG, autolyzed yeast can trigger similar allergic reactions including headaches, flushing, nausea, numbness or tingling, and chest pain.

 The bottom line:  Even products that claim to be “all natural” can contain ingredients that you don’t want to ingest.  Learn more about potentially harmful additives at

by: Lora Wilson


Clean Cuisine – Unleavened Feasting

This is a good time to start considering the necessary prepa­rations for the Feast of Unleavened Bread (April 15-21). Readiness begins first with introspection as we search our­selves and humbly seek to rid our lives of the leaven of rebellion and disobedience. Next, we are to rid our homes of all leavening. In other words, it is time for spring cleaning. Women here at our assembly have offered several suggestions: be sure to clean under beds and couch cushions, inside drawers, cabinets, refrigerators, freezers, and even toasters – anywhere that crumbs may be hid­ing. Some have suggested cleaning out the car, as well. Throw out all leavened products, such as baking soda, baking powder, yeast, breads, crackers, cakes, and cookies. A more extensive list of leav­ening agents may be found at the website at the Online Resources tab. It’s a good idea to carefully check the labels on the packaged or processed foods found on your shelves.

So, you may rightly ask, what is there available to eat instead? Planning a week’s worth of meals without leavened breads, rolls, cookies and cakes need not be as challenging as it seems. Most of the foods we eat everyday contain no leavening whatsoever. Lean meats, vegetables and fruits with or without rice or pasta can be combined into any number of dishes that are satisfying. Many va­rieties of sauces will add interest and flavor to everything. Soups and stews make hearty one-dish meals. Want crackers in your soup? Triscuits are the only crackers I know that contain no leav­ening and they are tasty with soup or topped with cheese or peanut butter. Craving a sandwich? Roll fillings into lettuce leaves in­stead of bread slices or make your own unleavened flatbread. For dessert, substitute pies for cake this week, or have baked apples, puddings…the list is long. Of course, there are numerous unleav­ened bread, cake and cookie recipes online. Following are two recipes that you may want to try out this year:

CHAPATI FRY BREAD – submitted by Jennifer Folliard

½ cup whole wheat flour

1 ½ cups all-purpose flour

¼ teaspoon garlic powder

1 teaspoon salt

¾ cup hot water

2 Tablespoons olive oil

Mix flours, garlic powder and salt in a large bowl. Add water and oil, stirring well. Turn onto a floured surface and knead about 12 times. Divide dough into 10 equal balls. Roll each ball into a 6-inch circle.

Heat a nonstick skillet over me­dium heat. Brown each chapati for one minute on each side. Serve warm.

CREAM PUFFS – submitted by Sandy Evans

1 cup boiling water

½ cup butter (1 stick)

1/8 teaspoon salt

1 cup flour

3 eggs, unbeaten

vanilla pudding

fudge frosting

Add butter and salt to boiling water and stir over medium heat until mixture boils again. Add flour all at once and stir vigorously until the mixture leaves the sides of the pot. Remove from heat and let cool for about 20 minutes. Transfer the cooled flour mixture to a bowl deep enough for mixing. With a mixer, beat in one egg at a time, beat­ing thoroughly after each addition. Using a tablespoon, place dollops on an ungreased cookie sheet – you should have about 14 or 15 dollops/cream puffs. Place in center of a preheated 450° for 20 minutes. Without removing the cream puffs, turn the oven down to 350° and bake for an additional 20 minutes. Remove from oven and remove the cream puffs to a wire rack to cool. Cool thoroughly! When cold, cut the top off of each cream puff and fill with vanilla pudding. Frost the tops with a spoonful of fudge frosting. Refrigerate any not eaten right away.

**You can change fillings or topping of your choice. They taste great filled with chicken or tuna salad.


The Low Carb Journey Of One Pot Roast or ‘Follow the Bouncing Pot Roast’

I don’t know about you but I love leftovers! You go to all the trouble to make a nice meal for your family, get creative and pour out your expectations of a great din­ner into that beautiful piece of meat, so I say, stretch it out and make it pay.

In my family, I tend to be the one happiest to eat leftovers, so after the first leftover day I don’t feel bad if they become mine alone, and I can always make more if they are clamor­ing.

Day One:

Crockpot takes center stage and I place in it a beautiful few pounds of pot roast (that has been coated with seasonings and seared to perfection), potatoes (got ‘em free in the fall), onions (also free), little carrots scraped of their skins (from our garden), and a couple of pieces of celery, cut artisti­cally even though I know that none will notice… (I also sea­soned and browned the veggies first in some olive oil). Add some beef broth and red wine, set the crockpot to high and leave it to its own simmering medita­tions.

Time to eat! Spoon out the meat and veggies and make gravy with the juices. I am low carb so I add nothing to this and don’t eat very many veggies, just the meat and gravy (made with a little corn starch to thicken). If you are not low carb, add some biscuits or rolls – also a salad. Freeze half of the leftover beef.

Is this the ultimate in good eats or what? Let’s find out what happens next.

Day Two:

Leftovers eaten warmed up and delicious as the first day.

Day Three:

Slice thin some of the roast, make a tzatziki sauce. Saute till caramelly; some onions, add the beef. Warm up a low carb tortilla and place the meat and onion mixture in the middle, add some lettuce shreds and just enough tzatziki to make it wonderfully drippy and not socially acceptable. Thaw out the leftover beef from Day 1.

Oh wow, this may not be a REAL gyro but it is close enough!

Day Four:

Saute some zucchini, onions, mushrooms (if you eat them), red peppers and add half of the thawed beef with some gar­lic and ginger….this is now an oriental dish. Serve hot with soy sauce alone, or if you are not low carb, with some rice or noodles. If you like it hot, add some wasabi or cayenne while heating, or pepper flakes.

Day Five:

Leftover Oriental…what could be better?

Day Six:

Hmmm am I tired of this dish? A little, but what to do?

Make a cheese sauce!

Since I didn’t spice mine up too much on the first day, I can make one new life of this seemingly eternal pot roast. Make a low carb cheese sauce (which by the way, is so easy it is ridiculous – heavy whipping cream, heated till bubbly and reduced slightly, add grated cheddar or your favorite cheese, voila!).

Warm some stir fried veggies and meat, add some frozen broccoli. Pour cheese sauce over the top……did I mention that I love cheese sauce?

That made two servings so tomorrow I will eat the last serving myself and congratulate myself on being thrifty.

Day Seven:

I feel loved (by my past self) and fed as I eat the last of the cheese covered leftovers and wonder, what else can I stretch to perfection?

by: Gayle Bonato


Feast of Tabernacles Preparation

Each year as the fiery days of summer begin to wane and thoughts enter into our minds of shorter days and cooler weather, a most wonderful event happens.  For eight complete days Yahweh commands us to leave our homes and live in temporary dwellings so that we can observe one of His pilgrim Feasts, the Feast of Tabernacles, along with the Last Great Day.

Symbolizing Yahweh’s millennial Kingdom and the “Great Beyond,” these days are important to Yahweh and therefore should be important to us as well.  While some may think this is an inconvenience and a hardship to disrupt their secular course of life for this short period of time, we who have kept these High Holy and interim days know otherwise:  it is indeed an enjoyable experience and truly a blessing.

Think of this as an opportunity to worship Yahweh, to get to know Him and His ways better, for eight days, without the encumbrance of this world.  It’s an occasion for fellowship, creating a bond of friendship and brotherhood with like-minded believers.  It is these friendships that help to bolster us when the winds of adversity blow our way and we struggle with the trials of this life. It’s a time to gain spiritual and emotional strength and fortitude in order to stay the course, especially through the dark days of winter until the next Feast, the Feast of Unleavened Bread, comes around in the spring.  Most importantly, though, Yahweh commands that we obediently observe these days, and so we should.

It’s still not too late to get prepared for this significant gathering.  At the very top of our priority list should be readying our hearts and minds to meet with Almighty Yahweh, as this is the ultimate reason for our attendance.

Concerning our temporal needs, below is a general list of items that you might find useful to scan through when packing. Of course, you’ll have to personalize your own list to suit your needs.  Since there is a generous mix of worship services and various indoor/outdoor activities throughout the Feast, you will need both dress clothes and casual attire.  Remember that autumn weather can be quite fickle at times, so be prepared for any type of weather and temperatures. Camping equipment and supplies will depend on the type of lodging in which you will be staying.

May you have a spiritually uplifting, joyful Feast of Tabernacles!

  •         Bedding

        – (sleeping bags, blankets, pillows)

  •         Towels / wash cloths
  •         Camp chairs
  •         Fluorescent lights
  •         Heater
  •         Tarps & ropes
  •         Personal care products
  •         Umbrellas
  •         First-aid kit
  •         Dress clothes

        – (ladies, remember your head coverings)

  •         Casual / sporty attire
  •         Rain boots
  •         Jackets
  •         Flashlights
  •         2nd tithe
  •         Bible / notebook
  •         Ice chestby: Debbie Wirl
usda organic

USDA – Organic

We all know there are compelling environmental reasons to choose organic food. Many of us buy organic out of a belief that it must be healthier. In terms of avoiding the potential toxicity of pesticide residues, it is. But the case for organic food actually being more nutritious has been harder to determine. Over the last few years, though, there has been a growing body of research demonstrating not only that organic food is better for us, but how.

Scientists haven’t yet demonstrated that all organically grown food is more nutritious than conventional. Studies have focused on individual crops, and even then there are so many variables that it is difficult to isolate the impact of organic management practices. Still, research on a variety of fruit and vegetable crops has shown that organic methods yield produce with higher levels of certain nutrients and other good things. Research has established, for example, that organically grown spinach, peppers, oranges, pears, peaches, strawberries, and tomatoes all have higher levels of Vitamin C than their conventionally grown counterparts. Other studies show significantly higher levels of antioxidants and other phytochemicals important for disease prevention.

So the research is beginning to back up what intuitively seems like it must be right: nix the noxious toxins, treat the soil well, and the resulting food will be more nutritious. But exactly why is this?  The first reason may be that plants respond well to the somewhat increased stress level found in organic systems.  It’s true: plants are less protected from weeds and pests in organic systems, and that puts a little more strain on them. Taken too far, the plants will not produce. There seems to be some optimal level of stress, though, where the plants’ response may be to produce more antioxidants. That turns out to be a boon for human health.

The second hypothesis on how organically grown produce comes to be more nutritious has to do with plants’ self-defense system. As insects start to gnaw on plants, the plants fight back by producing compounds to make the plant unsavory to insects and, like the antioxidants produced under stress, many of those compounds are good for us.

The above applies to produce, but the dairy story is equally interesting and possibly more impactful. The main known nutritional benefit of organic dairy is the high level of omega-3 fatty acids it provides. As many are aware, diets low in omega-3 but high in omega-6 fatty acids are linked to increased rates of many diseases, and increasing one’s level of omega-3s is a good thing for your health. In a study released last December, organic milk was shown to have a significantly lower ratio of omega-6 to omega-3 fatty acids than found in conventional milk, making it a very healthy choice. The reason is believed to be because in organic systems the cows are required to be on pasture longer, and the fresh grass they consume there leads to milk rich in omega-3s and low in omega-6s.  The pasture rule in the organic law was put there for the cows’ well-being, but it turns out that more time in pasture means healthier milk, so everyone wins. The study’s authors encourage people to leverage their findings to maximum benefit by minimizing the intake of foods high in omega-6s while also shifting some of their fat intake to full-fat, organic dairy products.

What’s good for the plants and animals is also good for humans and the environment. To learn more about organic research, visit

by: Lora Wilson


Clean Cuisine – Pumpkins

Mention the word “pumpkin” at any time of year, but especially in the fall, and most people can’t help but think of the enticing smell of freshly baked pumpkin pie wafting through the air.  In fact, so popular is this alluring smell, that many retailers have it on their shelves in the form of room sprays, body scents, and candles.

Native to the American continent, pumpkins are from the family of Cucurbitaceae, which also includes cucumbers, squash, and melons.  Scientifically speaking, they are considered to be a fruit, although seed catalogs will categorize them as vegetables. There are countless varieties of pumpkins, running the gamut from the small 2-5 pound “Baby Bear” to the 50-100 pound “Mammoth Gold,” or from the deeply ribbed “Fairytale” to the smoother skinned “Howden.”  Some have long necks, some are round, and some are more elongated.

Most often when someone thinks of eating pumpkin, it’s the orange to yellow-orange inside (although there are a few varieties that are white inside) that they’re thinking of.  However, this is one of those versatile foods, wherein not just the flesh is eaten, but the flowers, seeds, and peel can be consumed as well.  And it seems that each edible part is a powerhouse of nutrition.

Just like zucchini blossoms, pumpkin blossoms are also edible.  They are best the same day you pick them.  You will want to choose the thicker-stemmed male blossoms.  The female blossoms will have tiny little pumpkins growing at their base. If you don’t garden, you might be able to find these delicate blossoms (blooms) at your local farmer’s market.  Make sure these are grown organically since these fragile blooms are difficult to wash.  Most popular, it seems, are recipes wherein the blossoms are batter-dipped and fried, however, some prefer to eat these mildly sweet  flowers raw in salads, or stuffed with a cheese mixture and baked.  These delicate flowers are low in calories and are a good source of Vitamins A and C, as well as folate.

One of the things you will notice when cutting into a pumpkin is all the pulp and seeds.  Once separated, the pulp can be put into your compost pile, but the seeds can be rinsed (make sure all trace of the pulp is washed off), dried, and eaten raw or seasoned and roasted in a 170˚ oven for 10-20 minutes.  Also known as “pepitas,” these flat, asymmetrically oval seeds are packed with zinc, magnesium, phosphorus, and potassium.  While the other parts of the pumpkin are fairly low in caloric value, the seeds pack a punch of 245 calories per 1 cup serving, which come mainly from protein and fats.  However, they provide beneficial amounts of mono-unsaturated fatty acids, which can help to lower the bad cholesterol (LDL) and raise the good cholesterol (HDL) in your body.

At only 49 calories in a 1-cup serving and low on the glycemic value scale, the flesh and the rind of pumpkins are a powerhouse of nutrition, rich with the anti-oxidant beta carotene, Vitamin A, and potassium.  Personally, I have never considered eating the rind, but according to nutritional reports, the peel is just as healthy for you as the flesh, having the same amount of nutrients, along with significant amounts of magnesium and iron.  The orange-hued flesh is what most people think of when they consider eating pumpkin  or pumpkin-based foods.  Some people prefer to cook or bake the pumpkin themselves, claiming they get a much richer taste.  Others opt for the simplicity of opening a can of store-bought puree.

When I was growing up, almost without fail, my Mom would buy one or two neck pumpkins each fall to cook and make pumpkin pie.  So when I got married, I figured I’d do the same thing and every fall for the first five or six years or marriage, I would get some neck pumpkins, and start the time-consuming process of cutting, peeling (no, I didn’t use the rinds), cooking, and mashing.  I even tried the technique my Grandma had used of roasting the pumpkin first; still it was a long drawn-out procedure.  To top it all off, if the pumpkin didn’t cook down enough, there would be excess moisture, thus making the pies a bit on the “runny” side.  One day as I was expressing my frustration to my Mom, I asked her if she could give me any cooking tips that would help me in my dilemma.  She looked at me, smiled, and said, “Oh, Debbie, I don’t do that anymore…I buy the canned pumpkin.”  And from then on, so did I.

Cooking pumpkin isn’t difficult, though, it’s just time-consuming.  There are a few different methods, two of which are roasting and boiling.  You’ll need the large round variety for roasting.  Simply cut the pumpkin in half, clean out the pulp and seeds, then put the pumpkin on a baking sheet, skin side up, in a 300 degree oven for about an hour.   When soft, scoop out the inside and mash into a puree to use in pies or other baked goods, or add some brown sugar to eat as a side dish.

A second method is boiling.  After cleaning out the seeds and pulp, cut up the pumpkin into uniform cubes (peeling it is optional), put into a cooking pot and add a few inches of water (enough so the pumpkin doesn’t scorch on the bottom of the pot, but not too much that you are left with a watery substance if mashing).  After bringing to a boil, simmer for about 30 minutes or until soft.  At this point you can season the cubes and eat as is or mash for any recipe calling for pumpkin.

I understand there are two other methods as well.  One method involves cutting off the stem of the pumpkin and roasting the entire fruit intact, then cleaning it out after it comes out of the oven and cools for a while.  The second method is to prepare it just like in the boiling process but to microwave it instead.

Once the pumpkin is cooked, there are a variety of ways you can prepare it.  Of course, there are the delicious baked goods– pumpkin pie, pumpkin bread, pumpkin roll, pumpkin cake, pumpkin bread, just to name a few.  And lest we relegate this versatile food to only the “sweet” category, let’s not forget the “savory” side where there are pumpkin casseroles, soups, and dips.

Joyous eating!


2 cup flour

3 tbsp. sugar

4 tsp. baking powder

½ tsp. salt

½ tsp. cinnamon

½ cup butter

½ cup milk

2/3 c. pumpkin

Sift together flour, sugar, baking powder, salt, & cinnamon into a bowl.  Cut in butter until the mixture looks coarse.  Combine milk and pumpkin.  Add to flour mixture.  Turn dough out onto a lightly floured board & knead gently a few times.  Roll out to ½” thickness.  Cut with a biscuit cutter.  Set biscuits 1” apart on a lightly greased baking sheet.  Bake at 450 degrees for approximately 15-20 minutes.  Yields 12 biscuits.


1 2/3 cups flour, sifted

1/4 tsp baking powder

1 tsp baking soda

3/4 tsp salt

1/2 tsp cinnamon

1/2 tsp nutmeg

1/3 cup shortening

1 1/3 cup sugar

1/2 tsp vanilla

2 eggs

1 cup pumpkin   

1/3 cup water

1/2 cup chopped walnuts or pecans

Grease a regular loaf pan 9 x 5 x 3 in. or use a non-stick coated pan & do not grease.  Sift together flour, baking powder, baking soda, salt, cinnamon, & nutmeg. In a medium mixing bowl cream shortening, sugar & vanilla.  Add eggs one at a time, beating thoroughly after each addition.  Stir in pumpkin mixture.  Stir in dry ingredients in 4 additions alternately with water until just smooth.  Do not overbeat.  Fold in nuts.  turn batter into prepared pan.  Bake in preheated 350 degree oven  until a cake tester inserted in center of bread comes out clean, 45-55 minutes. Servings: 12

LIBBY’S® Famous Pumpkin Pie  

3/4 cup granulated sugar

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

2 large eggs

1 can (15 oz.) LIBBY’S® 100% Pure Pumpkin

1 can (12 fl. oz.) NESTLÉ® CARNATION® Evaporated Milk

1 unbaked 9-inch (4-cup volume) deep-dish pie shell

Whipped cream (optional)

MIX sugar, cinnamon, salt, ginger and cloves in small bowl. Beat eggs in large bowl. Stir in pumpkin and sugar-spice mixture. Gradually stir in evaporated milk.

POUR into pie shell.

BAKE in preheated 425 degree F oven for 15 minutes. Reduce temperature to 350° F; bake for 40 to 50 minutes or until knife inserted near center comes out clean. Cool on a wire rack for 2 hours. Serve immediately or refrigerate. Top with whipped cream before serving.  Yield: 8 servings.

****Did you know….The original “pumpkin pie” consisted of slicing off the pumpkin tops, removing the seeds, filling the insides with milk, honey, and spices, and then baked in hot ashes.****

by: Debbie Wirl

Clean Cuisine – Pumpkin Toffee Crunch Cake

Pumpkin Toffee Crunch Cake
1 (29 oz) can pure pumpkin purée

3 eggs, beaten

1 (12oz) can evaporated milk

2 tsp. pumpkin pie spice

1 box yellow cake mix

1 1/4 cup sugar

1 cup graham cracker crumbs

1 cup butter, melted

1/2 cup toffee bits

Preheat oven to 350˚. Lightly grease 9 x 13 baking dish. In prepared dish, mix pumpkin, evaporated milk, sugar, eggs, and pumpkin pie spice until well blended. Scrape down sides and spread batter in pan.

Sprinkle yellow cake mix evenly over top. Sprinkle graham cracker crumbs followed by toffee bits over top. Drizzle melted butter evenly over cake.

Bake 55 minutes until the cake is lightly brown, testing with a toothpick until it comes out clean. Cool before serving and refrigerate leftovers.

Serves 15

by: Jennifer Folliard


Going Bananas

When shopping for something healthy to eat, is it the color, taste, or texture that first crosses your mind? What actually makes you pick up the item and put it in your cart?  Surprisingly enough, all three characteristics play a role in the final decision. I consume at least 365 bananas a year, one daily, and it has not turned me yellow in color, mushy in texture, nor am I “bananas” yet. This yellow crescent-shaped fruit which we know as a banana offers us great benefits such as fiber, potassium, vitamin B-6 and much more for our daily health.

Even though the peeling is not edible, before just throwing it in the trash you can rub the inside of a banana peeling on your dry crackly elbows, heels, and knees. This is an awesome home remedy moisturizer that really works.

Also, I have discovered that there is nothing like a mustard, banana, and cucumber (fresh from the garden is the best) sandwich.  Do not knock it until you have tried it at least once.  If you’re looking for a quick, tasty snack just mash a banana, stir in a little cinnamon (to taste) and spread on a plain rice cake. Last but not least, after the bananas have begun to ripen with the brown spots, they also make delicious popsicles.  Just peel, cut in half, place a popsicle stick in the center, wrap in aluminum foil, and freeze. You can take the popsicles out and eat immediately or let them set out for about 5 minutes first. They freeze well for 3 to 4 months. I hope you now see bananas in a new light when passing by them in the produce department

by: Lisa O’Neal

Clean Cuisine – Easy Corn Soufflé

Easy Corn Soufflé

1 (15oz) can corn, drained

1 (14-3/4 oz) can creamed corn

1 (8-1/2 oz) pouch corn bread mix

1 (8 oz) pkg. shredded cheddar cheese

(Sharp if desired)

1/4 cup melted butter

Pre-heat oven to 350˚ & grease a 13×9 pan. Mix all ingredients together (except for the cheese). Cover pan with foil.  Bake for 30 minutes.  Remove pan and sprinkle cheese on top.  Return to oven uncovered and bake approx. 15 minutes until cheese is golden and bubbly.  Serves 8 to 10 as a side dish.

by: Jennifer Folliard