Homemade Almond Flour

Make Your Own Homemade Almond Flour

Almond flour is expensive. Perhaps you’d like to try making your own homemade almond flour? We’ll tell you how. It is not that difficult and the reward is a great tasting flour.

Homemade Almond Flour sack
Make Homemade Almond Flour

For sweet treats, it is best to make your almond flour without almond skins, because the skins have a bit of a bitter taste.

First, you need to have blanched almonds. Blanching is a process in itself; we recommend you purchase Raw Blanched Almonds ready to be made into almond flour. Raw is important because in 2007, the U.S. passed a law requiring all almonds to be pasteurized. Unfortunately, this is often done with the use of proplyene oxide which is a toxic substance originally used as racing fuel. Other almonds are pasteurized with steam.

Making Your Homemade Almond Flour

Do this in batches of no more than 1-cup of almonds at a time. Use your food processor, coffee grinder or blender and be sure your almonds are at room temperature. Place the almonds into your device and pulse 3 to 4 times, about 10 seconds each time. Do this up to a total of 30 seconds, as you don’t want the almond to release too much oil (you’d have almond butter instead of flour). Now sieve the flour and place the pieces that can’t make through the sifter back into the mixer or blender; pulse another 3 to 4 times and sieve again. Pieces that remain in your sieve can be used as almond meal.

Storage. Put the almond flour into airtight zip lock bags or containers and keep in the fridge. Your flour will stay good for 3 to 4 weeks. For longer storage (up to 2 months), store in your freezer. Use as needed for baking.

Now How About Homemade Almond Butter?

Almond butter can be made from your raw nuts; however, roasting the nuts just prior to making the butter considerably enhances the flavor. To roast the almonds, spread them in a thin layer on a baking sheet at 300 degrees for about 20 minutes. Stir a few of times to assure even roasting.

To make your own homemade almond butter, you’ll need:

Fresh Almonds
Fresh Almonds

1 cup roasted almonds
1/4 teaspoon sea salt
1 tablespoon unrefined vegetable oil

Combine the almonds and salt in a food processor, blender, meat grinder or nut butter machine and process until the nuts are finely ground. Add the oil and continue processing until the butter reaches your desired degree of smoothness, adding more oil if necessary. For chunky butter, stir in 1/4 cup chopped almonds. Store, tightly covered, in the refrigerator. Makes about 3/4 cup.

Almond Butter Variations: Substitute Brazil nuts, cashews, hazelnuts or macadamia nuts for the almonds. Or combine two or more of these nuts in any proportion.

Crock Pot Brunswick Stew Recipe

Direct from Virginia: Crock Pot Brunswick Stew Recipe

A friend from Virginia shared this Crock Pot Brunswick Stew Recipe with me. I finally got around to it and let’s just say it exceeded my expectations! I also thoroughly enjoyed learning a bit about the history of this healthy and hearty stew. Below the recipe I’ll share a snap shot of a sign that shares the story.

Never having the opportunity to visit Brunswick, Virginia, the picture came from my friend, who does not wish to be named on the Internet, but was thrilled I wanted to share the recipe.

Obviously, this recipe is not made the same way Brunswick Stew originally came to be!

As the old saying goes, without further ado…

Crock Pot Brunswick Stew Recipe

Ingredients for Crock Pot Brunswick Stew RecipeBowl of Crock Pot Brunswick Stew Recipe
3 medium onions, cut into thin wedges
2 pounds chicken breasts or thighs, boneless, skinless, cut into 1 inch pieces
1-1/2 cups diced cooked ham (8 ounces)
1 (14.5 oz.) can diced tomatoes (do not drain)
1 (14 oz.) can chicken broth
4 cloves garlic, minced
1 tablespoon Worcestershire sauce
1 teaspoon dry mustard
1 teaspoon dried thyme, crushed
1/4 teaspoon pepper
1/4 teaspoon bottled hot pepper sauce
1 (10 oz.) package frozen sliced okra (2 cups)
1 cup frozen baby Lima beans
1 cup frozen whole kernel corn


  • In a 3-1/2 to 4−quart crock pot place onion.
  • Top with chicken and ham.
  • In a small bowl combine tomatoes, broth, garlic, Worcestershire sauce, mustard, thyme, pepper, and hot pepper sauce.
  • Pour over chicken and ham.
  • Cover and cook on low heat setting for 8 to 10 hours. If cooking on high heat, cook for 4 to 5 hours.
  • Add okra, Lima beans, and corn to crock pot.
  • If using low heat setting turn to high heat setting. Cover and cook 45 minutes more or
    until vegetables are tender.

Sign From Brunswick County, Virginia

Sign from Brunswick Country Virginia
Sign from Brunswick Country Virginia

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Slow Carbohydrates Slash Risk

Slow Carbohydrates Slash Health Risks

Slow carbohydrates slash risk of colon and breast cancers.

Say what?

Slow Carbohydrates vs. Fast CarbohydratesSlow carbohydrates in various beans

Highly refined foods such as sugar and white flour are known as “fast carbohydrates“. Eating them makes your insulin levels spike. This spike can cause a metabolic disorder called insulin resistance. Insulin resistance is a condition already linked to heart disease.

There is more. A review of 225 scientific papers led a top cancer researcher to a powerful conclusion: Putting more slow  carbohydrates such as whole grains and beans into your diet may be the best way to slash your colon cancer risk.

Source: Journal of Nutrition

What Foods Are Considered Slow Carbohydrates?

Find some easy slow carbohydrate substitutions. Following are a few suggestions. Switch out the first food with the alternative The latter food is the slow carbohydrate food.

  • French bread for whole-wheat pita bread.
  • Rice Chex for Multi Bran Chex.
  • Water crackers for dark rye crisp bread.
  • Instant mashed potatoes for brown rice.
  • Instant rice for barley.
  • Vanilla wafers for oatmeal cookies.

Did you know?

Beans are an excellent, non-fat source of protein. Just one cup of beans provides as much as 16 grams of protein. Try some quick soak beans.

Quick-Soak Beans

If you can’t soak dry beans overnight, put them in a large pan, cover with water and bring to a boil. Remove from heat, cover and let stand for 1 to 2 hours. Then cook according to recipe directions.

Merry Berry Cheese Bars Recipe

Merry Berry Cheese Bars Recipe

Get into the spirit of Christmas with this Merry Berry Cheese Bars Recipe. Cranberries make them festive and tasty yet low in fat with nutrients to boot.

Merry Berry Cheese Bars Recipe Ingredients:

Red cranberries Merry Berry Cheese Bars Recipe

2 cups unsifted flour
1-1/2 cups oats
3/4 cup plus 1-tablespoon firmly packed brown sugar
1 cup butter, softened
1 8-ounce package light cream cheese, softened
1 14-ounce can of fat free sweetened condensed milk
1/4 cup lemon juice from concentrate
2 tablespoons cornstarch
1 16-ounce can of whole berry cranberry sauce


  1. Preheat oven to 350-degrees.  In a large mixer bowl, combine flour, oats, 3/4 cup sugar and margarine; mix until crumbly.
  2. Reserving 1-1/2 cup crumb mixture, press remainder firmly on bottom of greased 13-by-9-inch baking pan.  Bake 15 minutes.
  3. Meanwhile, in a small mixer bowl, beat cheese until fluffy.  Gradually beat in condensed milk until smooth; stir in lemon concentrate.
  4. Spread evenly over prepared crust.
  5. In a small bowl, combine remaining 1-tablespoon sugar and cornstarch; stir in cranberry sauce.  Spoon evenly over cheese layer.  Top with reserved crumb mixture.
  6. Bake 40 minutes or until golden.  Cool. Chill.  Store covered in refrigerator.

Did you know?

Cranberries are a great source of vitamin C. They are low in calories (25 calories per one-half cup), high in fiber and contain no fat. Cranberries are low in sodium, high in potassium, and can be used in many forms of cooking! They can be used in everything from relishes to desserts. Enjoy them liberally!

Cranberries also contain powerful antibiotic and antiviral substances to help the body cleanse harmful bacteria and viruses from the urinary tract.

See also:

Cream of Tomato Soup

Health of Cream Tomato Soup

It’s good for you and tasty, too! Herbs, spices and plenty of nutritional properties.

The herbs and spices in this soup add warming flavor along with their nutritional properties. For example, a warming digestive remedy, black pepper relieves gas and increases absorption of other nutrients. Eugenol, the ingredient that gives clove it’s distinctive aroma, is a powerful, natural painkiller.

And the tomatoes are packed with lycopene! (See Tomato Sauce:  Delicious Cancer Defense) A can of tomatoes is loaded with vitamin C, fiber, potassium and iron.

The recipe that follows is from the 1920s. It was in a booklet from my grandma’s collection called “One Hundred Tested Recipes“. The booklet was put out by Carnation Milk Products Company.

Cream of Tomato Soup RecipeMan cooking at home

2 teaspoons sugar
1/4 teaspoon baking soda
1 slice onion
1-1/2 cup water
4 tablespoons butter
1 cup Carnation Milk
1/2 can tomato (2 cups)
2 cloves
1 teaspoon salt
1 cup water
4 tablespoons flour
1/8 teaspoon pepper
6 peppercorns
Bit of Bay Leaf

Cook tomatoes slowly for 20 minutes with 1-1/2 cup water seasonings and sugar. Strain; add salt and soda.  Melt butter; add flour, stirring constantly. Add Carnation milk diluted with 1-cup of water. Cook until thickened, stirring occasionally. Combine with the strained tomatoes, adding the tomatoes to the milk. Serving at once. This recipe makes 6 servings.

Serving Suggestion: Serve Cream Tomato Soup with a grilled Cheddar cheese sandwich.

Photo Scan of Original Cream Tomato Soup Recipe

1920s Cream Tomato Soup Recipe
1920s Cream Tomato Soup Recipe

Did you know?

About 500 years ago people with money had plates made of pewter. Food with high acid content caused some of the lead (in the pewter) to leach onto the food, causing lead poisoning and death. This happened most often with tomatoes, so for the next 400 years or so, tomatoes were considered poisonous.

Ranch Beans Recipe

Ranch Beans Recipe Fills You Up With Fiber

Beans are an excellent source of fiber. A half-cup serving of typical canned or home made baked beans contains 7 grams of fiber!

Bushes makes a great vegetarian bean, or you can go all out healthy with a brand such as Amy’s Organic Vegetarian Beans. Whatever you choose, this is a healthy dish for meatless Monday – or any day for that matter!

Can of Beans for Ranch Beans Recipe

Ranch Beans Recipe

Ranch Beans Recipe Ingredients:

1/4 cup green pepper, chopped
1-3/4 cup canned vegetarian beans
2 tablespoons catchup
2 tablespoons molasses
1/2 teaspoon dried onion


  1. Conventional Cooking Method: Place all ingredients in saucepan and heat thoroughly, about 10 minutes.
  2. Microwave Cooking Method:Place all ingredients in microwave-safe bowl. Cover with waxed paper. Cook on high; stirring every 2 minutes; cook about 5 minutes.

Preparation time: 5 minutes
Cooking time: 5 to 10 minutes

4 servings of Ranch Beans, about 1-cup each

Nutrition information per serving:

  • Calories 240
  • Total fat 1 gram
  • Saturated trace
  • Cholesterol 0 milligrams
  • Sodium 916 milligrams

#MeatlessMonday !

See also: Kick-Butt Baked Beans

Granola Cereal Recipe

Home Made Granola Cereal Recipe

Sliced or slivered almonds, walnuts and pecans can be found inexpensively at a country store for this home made granola cereal recipe. Freshness is important not just for the best flavor, but for the best nutrition, too. Store the nuts in the freezer to keep them fresh. You can add raisins or other dried fruit or none at all. Adding some wheat germ (raw or toasted) will increase the nutritional value without affecting the taste.  Store wheat germ in the refrigerator or freezer to keep it fresh.
Granola Cereal Recipe
If you choose not to add all the extra ingredients, you will need to add extra oats. The granola mixture should be moist before putting in the oven, but you don’t want extra syrup.

This is a very versatile recipe and the possibilities are endless. Yet it’s always a healthful and low cost granola snack!

Granola Cereal Recipe


1/2 cup canola oil
1/3 cup honey
1/4 teaspoon salt
3/4 teaspoon cinnamon
1/3 cup skim milk
3/4 cup brown sugar
5 cups whole oats
1/2 cup each of any of the following: sliced almonds, chopped walnuts, pecans, sunflower nuts, raisins, craisins, dates, dried fruit (Mix and match whatever you like.)
Wheat germ, flax seed (optional, but a great nutritional boost)


  1. Mix the first 6 recipe ingredients together in a saucepan over medium heat until sugar melts and everything is blended. Remove from heat.
  2. Add oats and mix well. Spread over 2 cookie sheets sprayed with non-stick cooking spray. (Use sheets with sides.)
  3. Bake in a 375 oven until brown (about 10 to 15 minutes). Watch carefully and stir a few times for even browning and to prevent burning. Let cool on sheets.
  4. When cool, add other ingredients (your favorite nuts, favorite dried fruit, etc.). Store in a covered container.

Fruitiest Fruit Smoothie Recipe

Enjoy The Fruitiest Fruit Smoothie!

This is a great fruit smoothie  – it’s cool, refreshing, and packed with all the nutritional goodies and sweet taste of fresh fruits.

Fruitiest Fruit Smoothie
The Fruitiest Fruit Smoothie

Fruitiest Fruit Smoothie Recipe


  • A ripe banana – rich in fiber, potassium and other vitamins and minerals.
  • 1 cup fresh or frozen strawberries – High in vitamin C and antioxidants. Strawberries also boast a lot of fiber, plus some iron and potassium. One cup of sliced strawberries is a mere 50 calories!
  • 1 cup fresh kiwifruit – a serving of kiwifruit is just 92 calories. It provides almost double the Daily Value for vitamin C. That is as much vitamin C as in two oranges.
  • 1 cup orange juice – we all know this tangy favorite is packed with vitamin C.
  • 1 tablespoon honey – honey has the same level of antioxidants as some fruits and vegetables.
  • Juice from one lime – contains potassium, antioxidants and bioflavonoids.
A single ripe banana
Ripe Banana
Fresh Strawberries
Fresh Strawberries
Fresh Kiwifruit
Fresh kiwifruit
Fresh orange with Orange Juice
Fresh orange with Orange Juice
Raw honey
Raw honey
Whole and half lime
Half and Whole Lime


Combine all of the ingredients into a blender. Process until smooth. Pour into glasses and serve.

Fruit Smoothie Tips

For a creamier smoothie, add yogurt or ice cream (light or non fat if weight-watching). If your fruit is not cold when you prepare your smoothie, add a few ice cubes to make the smoothie refreshingly chilled.

Most important of all – enjoy!

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Check out our Strictly Smoothies eBook! From apples to wild berries, we’ve done our best to cover it all. There are sweet smoothies, power smoothies, tropical smoothies and every favorite fruit on the market! Apples, bananas, blueberry, boysenberry, cantaloupe, mixed fruits, mango, melon, nectarine, orange, peach, pineapple, raspberry, strawberry, tangerine and watermelon.

Chow Time with Collard Greens

Calcium Packed Collard Greens

One of the milder of the sturdy greens, collard greens are an excellent source of folate, vitamin C and beta-carotene.

Collards are especially high in calcium. To put it in perspective, 1 cup of boiled collard greens has 266 milligrams of calcium. Calcium is one of the most vital nutrients all of us need for good health.

Traditionally, collards team up with ham hocks and other pork for flavor and richness. Below is a delicious recipe that uses bacon instead of ham hocks. If you’re a weight-watcher, get the leanest bacon you can find. The rest of the ingredients are all guilt-free, good-for-you and tasty!

If you don’t care for too much of the heat in hot, go easy on the hot sauce. If preferred, you can just eliminate it completely.

Hot Fresh Collard Greens and Bacon Recipe


3 pounds fresh collard greens
1-1/2 pound fresh mustard greens
1 pound bacon, cooked and chopped
1 tablespoon chili pepper flakes
1 clove garlic, minced
1 small onion, chopped or diced
1 to 2 tablespoons your favorite hot sauce
Salt and pepper to taste
Chili powder to taste


  1. Wash the collard greens very well to remove all grit from the leaves.
  2. Trim the stems from the leaves and cut the leaves into large strips.
  3. Place the greens, seasonings, onion, garlic and the bacon in a large saucepan and cover with water.
  4. Bring to boil, cover, reduce heat and simmer for about 90 minutes.
  5. Drain the greens, seasoning to taste.
  6. Serve immediately.

Tips for Simmering Your Collard Greens

To simmer your collard greens, bring about one inch liquid of choice to simmer in a large skillet. Chop the washed greens into strips. Place the strips in the simmering liquid and keep them moving with a wooden spoon. You are looking for bright green color and a sweet flavor. Chopping the greens shortens the cooking time.

Fresh Collard Greens


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Pine Nuts to Decrease Appetite?

Use pine nuts as a garnish to help decrease your appetite. The pinolenic acid found in them is what makes it work. Pinolenic acid mostly from the Korean Pine nut, and Siberian pine nuts. It is in the oil produced by them.

Research shows its use in weight loss by appetite suppression. The Pinolenic acid causes the body to trigger two hunger suppressants. These hunger suppressants are called cholecystokinin and glucagon-like peptide-1. Never mind the long names! Let’s just go with the pine nuts.

Pine Nuts Decrease Appetite
Pine Nuts Decrease Appetite

One serving of pine nuts (1 ounce or 1/4 cup) contains about 190 calories, is a good source of copper, magnesium and zinc.

Pine nuts are surpassed only by almonds and hazelnuts in Vitamin E content. They supply nearly 20 percent of the Daily Value for Vitamin K, important for blood clotting and bone health.

As with all nuts, the fat is mostly good-for-you mono and polyunsaturated. Pine nuts also contain phytosterols – plant compounds that block cholesterol’s absorption – at twice the level found in walnuts.

Eating Pine Nuts

Toasting pine nuts brings out their rich flavor. To toast, spread on a baking sheet and bake at 350 degrees for 5 to 10 minutes until golden brown. Pine nuts are ideal for stuffings, salads and baked goods. Add them to ground meat for meatballs. Their creamy texture makes them an essential ingredient in pesto sauce or you can make a smooth and creamy salad dressing by combining them in a food processor or blender with a little olive oil, herbs and lemon juice or vinegar. Pine nus are more expensive than most nuts, because those tiny nuts are more labor-intensive to harvest. But a little does go a long way. Source: Fab Food: Pine Nuts from our sister site, Belly Bytes.

Fun Facts

  • Ancient Romans preserved pine nuts in honey, pressed them into wine and used them in sausage.
  • Nicknamed pinoccoli or pinocchi in Italy, this popular nut was the inspiration for Pinocchio’s name, because his nose is shaped like a pine nut.