Saturday, September 28, 2019

Bundle Up with the Feel-Good Book Collection for Autumn, Winter, Holidays!

 this Winter
 (Vinegar, Olive Olive Oil, Chocolate, Honey, Coffee, Tea, Essential Oils)
 Superfoods is Ready this year!

Did you know the keys to a long life and vibrant good health can be found on the shelves of your local supermarket?

Apples, leafy greens, shellfish, yogurt—even ice cream and pasta. The latest scientific studies reveal that many of the classic foods you’ve always loved are superfoods that can supercharge your health! Not only are they delicious, they’re affordable—plus these essential farm-to-table favorites can work with any diet plan, from the balanced Mediterranean Diet to the hunter-gatherer Paleo plan.

With over 50 recipes for both cooked and raw dishes, including smoothies and soups, a detox juice fast and a jump-start pounds-off diet, this down-to-earth guide will show you how to get healthy and stay healthy with body-friendly superfoods.

*Boost your immune system with citrus and nutrient-dense berries, including fresh, frozen, and dried. 

*Enjoy the healthy fats in eggs and nuts, including nut butters, to fight inflammation, slow the aging process, and lower your risk of cancer, heart disease, and diabetes.

*Trade white sugar for antioxidant-rich sweeteners like maple syrup, the newest superfood!

*Create home remedies designed to ease anxiety, improve sleep, boost brainpower and enhance energy.
Pre-Order for December! Superfoods and
the Right Oils for Recipes!

*Keep your home spotless for kids and pets using eco-friendly superfood-rich formulas. 

*Pamper your mind and body with the same food-based treatments that health spas use, including ingredients like seeds and seaweed. 

Now you can indulge in a Pesto Pizza or Berry Basil Smoothie, a Chicken Bone Broth or dark chocolate gelato, while chilling with an ancient-oats facial or relaxing in a warm, herb-scented bath. Infused with heartwarming stories and inspiring legends, The Healing Powers of Superfoods will take you to a world of wellness that starts at home with our favorite foods from Mother Nature—enjoyed in a new way with an exciting twist!

Friday, September 27, 2019

Bundle Up--Autumn Feel-Good Healing Powers Series

By Cal Orey

Bundle Up with the 
Healing Powers Series
 this Autumn
By Cal Orey
 (Vinegar, Olive Olive Oil, Chocolate, Honey, Coffee,Tea, Superfoods, Essential Oils)

Did you know the keys to a long life and vibrant good health can be found on the shelves of your local supermarket?

Apples, leafy greens, shellfish, yogurt—even ice cream and pasta. The latest scientific studies reveal that many of the classic foods you’ve always loved are superfoods that can supercharge your health! Not only are they delicious, they’re affordable—plus these essential farm-to-table favorites can work with any diet plan, from the balanced Mediterranean Diet to the hunter-gatherer Paleo plan.

With over 50 recipes for both cooked and raw dishes, including smoothies and soups, a detox juice fast and a jump-start pounds-off diet, this down-to-earth guide will show you how to get healthy and stay healthy with body-friendly superfoods.

*Boost your immune system with citrus and nutrient-dense berries, including fresh, frozen, and dried. 

*Enjoy the healthy fats in eggs and nuts, including nut butters, to fight inflammation, slow the aging process, and lower your risk of cancer, heart disease, and diabetes.

Pre-Order Now for fixed price
at your fave online
bookstore--Gift Card for

Dec. 31...essential oils/diffuser
Awesome book with 32 color photos!
*Trade white sugar for antioxidant-rich sweeteners like maple syrup, the newest superfood!

*Create home remedies designed to ease anxiety, improve sleep, boost brainpower and enhance energy.

*Keep your home spotless for kids and pets using eco-friendly superfood-rich formulas. 

*Pamper your mind and body with the same food-based treatments that health spas use, including ingredients like seeds and seaweed. 

Now you can indulge in a Pesto Pizza or Berry Basil Smoothie, a Chicken Bone Broth or dark chocolate gelato, while chilling with an ancient-oats facial or relaxing in a warm, herb-scented bath. Infused with heartwarming stories and inspiring legends, The Healing Powers of Superfoods will take you to a world of wellness that starts at home with our favorite foods from Mother Nature—enjoyed in a new way with an exciting twist!
(Back cover excerpt from The Healing Powers of Superfoods, pre-orders at available fine bookstores everyone, including online)   

Wednesday, September 25, 2019

Autumn Superfoods from the NEW Superfoods Book!

By Cal Orey
Welcome to a Buddha bowl, a perfect wintertime salad choice for Super Bowl Sunday, right? It is a vegetarian meal served on a bowl, which boasts an arrangement of superfoods, including ancient grains like cooked brown rice, beans, and hot fresh vegetables. All these farm-to-table foods are arranged in a nice Zen-like balance and in a creative manner to be easy on the eyes. It’s been around for several years at health spa resorts to pre-packaged at your favorite local grocery store to even hotel menus.

These are actually salads with whole foods, including vegetables and whole grains. You can add protein, whether it be poultry, fish, or even meat. It’s a complete meal in a bowl. The bowls are in style because they can be super fresh, super flavorful, and super convenient. If you’re hungry and want to eat fresh and healthy, you’ve come to the right place!
One Super Bowl day a few years ago, I prepared a multitude of dishes that are fun but take time, such as casseroles to hearty soups. While a small group of folks at my cabin were relaxing and watching the game, I, the workhorse, was in the kitchen cooking, baking, and thinking of one five letter word, “Chill.”  But I made a super vow. Next time whatever I put together when visitors visit, the food will be healthful, fast and easy. So, this recipe is inspired by Super Bowl Day.
BUDDHA BOWL
Salad
2-2 ½ cups kale mix, chopped
1 cup cruciferous vegetables, steamed or nuked

1/2 cup tofu, grilled
½ cup avocado, slices
½ cup tomatoes, slices
1/ 2 cup feta or cheddar cheese
1 cup brown rice, cooked

1/4 cup sunflower seeds, shelled (optional)
Parmesan cheese shavings (optional)
Dressing: You can make your own olive oil and balsamic vinegar or rice vinegar dressing; ratio 3 oil to 1 vinegar and add your favorite spices and herbs. Or you can also purchase a premium all-natural store bought variety, including chunky blue cheese, herbal, thousand island, or ranch dressing--or all of them!
Buddah Bowl and Yoga, Anyone?
In a bowl, place each ingredient separately in individual groups. Arrange each food item nicely for a nice presentation. Garnish with Parm cheese.  Serve with French bread. Slice, spread with butter and garlic powder Pop in the oven under the broiler until lightly toasted. Sprinkle with fresh parsley. Serves 2-3. 
You can double the recipe if you like. *You can prepare these for ready-to-eat bowls. Or if you want to have more fun, put ingredients in ramekins and let people put together their own power bowls. Either way, it works! And you just may find the time to slip into a Zen-like zone and enjoy inner balance.
Cal Orey, M.A. Is an author and journalist. Her books include the Healing Powers Series (Vinegar, Olive Oil, Chocolate, Honey, Coffee, Tea, Superfoods, and Essential Oils) published by Kensington. (The collection has been featured by the Good Cook Book Club.) Her website is www.calorey.com .

Sunday, September 22, 2019

Sweet Autumn is the month for Tea Love

By Cal Orey

Here are the words on the back cover of The Healing Powers of Tea. As we greet the first day of autumn on Monday--my fave day of the month and fave season of the year, tea is my constant. I've stocked up on black, white, and calming chamomile. Find out why these are my friends and should be yours, too!


Wellness in a Cup—Discover the Benefits of Tea for Your Body and Mind!

It picks you up and calms you down, warms you and refreshes you. With black, white, red, green, and herbal varieties, there’s a tea for every taste, and now this time-honored superfood is trending as the drink of choice for health-conscious people of all ages and cultures.
 
This fascinating book boils down the rich history of tea—as well as the ever-expanding list of health and weight loss benefits found in its leaves.
 
*Discover how black and white teas are heating up the beverage world with antioxidants and nutrients that lower the risk of heart disease, stroke, cancer, and fight off inflammation, viruses, and bacteria.



 
*Learn how age-defying spa treatments made from tea can soothe your skin, soften your hair, and give you an all-over glow and peace of mind.
 
*Get the latest knowledge from top medical researchers and tea experts on how the superfood can tackle digestive problems, depression and anxiety, aches and pains, and add years to your life.
 
*Stir up over 50 home cures to give yourself more energy, less stress, treat the common cold, insomnia, and more!
 
*Enjoy comforting and tea-licious recipes like Warm Scones with Jam and Devonshire Cream, Assorted Finger Sandwiches, Scrumptious White Tea Scallops, and Russian Tea Cookies paired with the perfect brew – hot or iced.
 
Better health is just a sip away. With The Healing Powers of Tea (sweetened with lively stories) you’ll learn the hottest tips to improve your health, boost your brain power, and even clean your house!

Friday, September 20, 2019

Fall into Healthy Sweet Comfort Food

By Cal Orey
Are you ready to fall into the new season? I’m talking about autumn foods like mood-boosting sweet potatoes. Not ready to bake a pie or scones? What about a serving of crisp fries? I’m talking homemade easy to bake, tasty sweet potato fries that’ll hit the spot and make you say, “Hello autumn equinox! Where have you been?”
As a long-time local, I must confess I didn’t always do the home cooking thing. Some time ago, I’d hit the frozen food aisle at my friendly Safeway. During autumn I’d crave tater tots. Quick and hot comfort food that took me back to childhood. One afternoon the only tots left were the sweet potato variety. I gave these babies a go. Mega mistake. The texture was mushy, not crispy. And they were oh-so bland. My tater tot fantasy fix tanked. And I wasn’t happy and left hungry.
But with time, trial and error, comes wisdom. Translation: I have mastered the art of making good for you sweet potato fries in the comfort of your kitchen. So, this week, while feeling the chill in the air, I’ve got a sweet treat for you.
Sierra-Style Skinny Fries
2 potatoes, rinsed with water (or sweet, russet, New)
¼ cup European butter and/or olive oil
A dash of ground pepper, garlic powder, and paprika
Parsley (fresh or dried) for garnish
Sea salt (optional)
Ketchup (for dipping)
On a cutting board, slice potatoes with a sharp knife. You can make thick wedges or thin slices like I did. Place on a non-stick cookie sheet. Drizzle with melted butter or oil. Sprinkle tops with pepper, garlic powder, and paprika. Bake in a 400-degree oven for about 15 minutes. Turn fries. Bake another 15 minutes. Turn off oven and let rest for about 20 minutes. Place fries in two bowls. Sprinkle with parsley and sea salt. Drizzle or dip into ketchup. Makes 2 servings.
Tip: Allowing the potatoes to bake at a hot heat, turning, and leaving in the oven makes them oh-so crispy.
These sweet potato fries are better than tots in a bag. The flavor of spice makes them tasty and unforgettable. And yeah, you can use Russet potatoes instead. It’s all good. Or mix it up to get in the mood of changing it up to match the earthy hues of orange, green, and brown outdoors. Pair it with a cup of pumpkin spice coffee or tea and you’ll be feeling the new season with a smile.

Wednesday, September 18, 2019

Healing Powers Series' Superfoods Book Submitted to California Book Awards

Grab a copy at
walmart, kobo...https://www.kensingtonbooks.com/book.aspx/37125
By Cal Orey


Okay. It's no earthshaking surprise to my health-conscious fan base of the Healing Powers Series (since 2000) that my roots are in California. Each of the eight books (working on number nine) are penned by me, a California native. I tell tales in each book about my life in the Golden State, region by region.
After all, I was born and raised in San Jose, attended and graduated from San Francisco State University, lived in Southern California (Hollywood) and spent time in Palm Springs to Barstow. I lived and loved residing in Santa Cruz Mountains, and even spent a few months with my beloved dog in Fresno. And now, for 20 years I've settled down in the Sierra (Lake Tahoe)--paradise with four seasons.

Yep, I'm a California girl at heart. Despite my journeys through the U.S. and Canada, I always come home to this state. 

This morning I awoke to a message from one of my book editors at Kensington.  My latest released book, The Healing Powers of Superfoods was submitted to the California Book Awards. In college a few of California-based stories were submitted by one of my professors. She thought they were worthy and off they went to the Henley Awards.

I found this tidbit on Goodreads: "Since 1931, the California Book Awards have honored the exceptional literary merit of California writers and publishers. Each year a select jury considers hundreds of books in search of the very best in literary achievement. Eligible books must be written while the author is a resident of California, and they must be published during the year under consideration."

Even if I don't win, I am honored to be considered. In fact, I believe I dedicated my newest book The Healing Powers of Essential Oils to my muse: California. Actually, thinking about it, living in the state touted for its abundance of agricultural towns, hardworking honey bees (it is National Honey Month), and a health-oriented, green lifestyle, I feel blessed to be able to live and write about California.

Sunday, September 15, 2019

Holiday Book Contest: Advance Copy #8: Essential Oils and Online Bookstore Gift Certificate for 50.00

By Cal Orey


Enter for a chance to win one of 10 advance, signed copies of #8 The Healing Powers of Essential Oils by the Healing Powers Series veteran author Cal Orey. Exclusive interviews with top experts, fresh recipes (many using the right kind and amount of essential oil), amazing home cures, and feel-good stories. Follow your nose to nature's pharmacy and savor the timeless go-to book that you will love all four seasons. 

It's easy as 1-2-3.

1. Leave a comment and in a sentence or two explain why you want a copy of this new and original book. 
2. Share your favorite essential oil.
3. Two lucky winners! The gift online gift certificate will allow you to purchase essential oils, a diffuser, and a cozy throw--or whatever you like. Two winners. Second winner will win all eight books in the popular Healing Powers Series. Three winners will win a signed copy of the new book before Christmas!


Follow your nose to nature’s pharmacy: the garden, where the essence of flowers, fruits, and trees provide some of our most powerful—and pleasurable—sources of health and healing…
Essential oils—including peppermint, eucalyptus, rose, and tea tree—are nature’s ancient medicine, abundant with therapeutic effects. The latest scientific research shows that many popular essential oils and aromatherapy can boost your health and well-being, adding years to your life! This fascinating guide gives you the down-to-earth scoop on the top twenty oils—all of which are budget-friendly and available year-round in everyday products at your grocery store, health food store, and online. Learn how nature’s bouquet can help you:
Fight colds and stomach woes with medicinal eucalyptus and mint; slow the aging process and lower your risk of cancer, heart disease, and depression with relaxing chamomile and lavender.
Naturally enhance flavor in dishes for every season with sweet-smelling foods like Cinnamon Rolls and Gingerbread Squares that lift your mood and trigger fond memories.
Discover dozens of home remedies to ease anxiety and stress, improve sleep, sharpen brainpower, increase energy, heal skin problems, and more!
Enjoy over 50 recipes for delicious dishes from salads, soups and entrees to desserts, including Lemon Oil Raspberry Muffins and Roast Chicken with Orange and Rosemary.
Sprinkled with feel-good stories and memorable legends, The Healing Powers of Essential Oils shows you how the comfort and calm of scent can help you get healthy and stay healthy, while taking you on an exciting and life-changing aromatic adventure!

Includes color photos

Saturday, September 14, 2019

Bundle Up with the Healing Powers Series--Fall into the Feel-Good Books!

By Cal Orey
Bundle Up with the 
Healing Powers Series
 this Autumn
By Cal Orey
 (Vinegar, Olive Olive Oil, Chocolate, Honey, Coffee,Tea, Superfoods, Essential Oils)

Did you know the keys to a long life and vibrant good health can be found on the shelves of your local supermarket?

Apples, leafy greens, shellfish, yogurt—even ice cream and pasta. The latest scientific studies reveal that many of the classic foods you’ve always loved are superfoods that can supercharge your health! Not only are they delicious, they’re affordable—plus these essential farm-to-table favorites can work with any diet plan, from the balanced Mediterranean Diet to the hunter-gatherer Paleo plan.

With over 50 recipes for both cooked and raw dishes, including smoothies and soups, a detox juice fast and a jump-start pounds-off diet, this down-to-earth guide will show you how to get healthy and stay healthy with body-friendly superfoods.

*Boost your immune system with citrus and nutrient-dense berries, including fresh, frozen, and dried. 

*Enjoy the healthy fats in eggs and nuts, including nut butters, to fight inflammation, slow the aging process, and lower your risk of cancer, heart disease, and diabetes.

Pre-Order Now for fixed price
at your fave online
bookstore--Gift Card for

Dec. 31...essential oils/diffuser
Awesome book with 32 color photos!
*Trade white sugar for antioxidant-rich sweeteners like maple syrup, the newest superfood!

*Create home remedies designed to ease anxiety, improve sleep, boost brainpower and enhance energy.

*Keep your home spotless for kids and pets using eco-friendly superfood-rich formulas. 

*Pamper your mind and body with the same food-based treatments that health spas use, including ingredients like seeds and seaweed. 

Now you can indulge in a Pesto Pizza or Berry Basil Smoothie, a Chicken Bone Broth or dark chocolate gelato, while chilling with an ancient-oats facial or relaxing in a warm, herb-scented bath. Infused with heartwarming stories and inspiring legends, The Healing Powers of Superfoods will take you to a world of wellness that starts at home with our favorite foods from Mother Nature—enjoyed in a new way with an exciting twist!
(Back cover excerpt from The Healing Powers of Superfoods, pre-orders at available fine bookstores everyone, including online)   

Thursday, September 12, 2019

Out in the Honey Bee Field: Excerpt from The Healing Powers of Honey (Timeless Book)



Out in the Honey Bee Field: One Sweet Day
I didn't get to visit Tasmania or even go to Bakersfield. I passed on visiting honey shops state by state, across America, as one individual suggested I do. Nor did I fly, from bee farm to bee farm, around the world to meet beekeepers and their honey bees. Still, I did go out into the field like a forager bee, and it was my day to meet Italian and Russian honey bees face-to-face...
By 10 a.m., both Seth and Simon, my Brittanys, are dropped off at my vet's kennel for the day while I and my sibling set out on our way to Reno for a day of honey delights. My brother Bruce and I are driving from South Lake Tahoe. There aren't any beekeepers around the lake, probably due to the snow. I don't think the high altitude bothers honey bees.

Hidden Valley Honey
Like two disoriented honey bees, my sibling Bruce and I get lost in rural Reno. It is windy. My sinuses are pesky, complete with a headache and sniffles. At last, we arrive at beekeeper Chris Foster's home away from the feel of the city, and I feel a calm of country.
I am greeted by Chris Foster, one nature-friendly man who is a former director of molecular biology at a small firm. Nowadays, the scientist gone beekeeper and his wife, Karen, are busy living working with their prized possessions: honey bees. In the house, I am also welcomed by a German wirehair, a sporting dog that puts me at ease. Everywhere I look there are reminders that I'm visiting a beekeeper. Bee books, fresh fruit, and jars of honey are all over. Chris tells me that his alfalfa from the Nevadan desert area produces a thick honey that doesn't spoil.
The beekeeper on a mission to expand his 60 colonies to more than 200 explains to me that he usually extracts honey twice a year. Fascinated by the bee-to-honey process, I cannot help but be distracted by the living room window. Outdoors I see a large backyard with bees warming freely around supers (the white boxes bees live in). A constant movement and buzzing outside in the one-acre backyard has grabbed my attention.

I see bees flying hither and thither. I thought they'd all be tucked away in a hive. Funny, though, the dog isn't bothered by the insects-and neither am I. Chris insists honey bees are gentle creatures. I believe him. I'm beginning to sense that this day is not going to be a chilling Killer Bees! Or Swarmed sci-fi film sequel. Instead, I'm feeling a sense of calm like Lily Owens, a character who finds solace in the world of beekeeping in the film The Secret Life of Bees.
The night before, I watched the movie Outbreak (Kevin Spacey's protective gear tears and he's infected with a deadly virus). So, I figure, Why wear a bee veil? A bee could crawl up my jeans and sting me if it wanted to do it. I think, I didn't wear flowery perfume or bright colors like a flower. They'll ignore me. My brother passes on going outside. (He doesn't like scary movies or honey bees.)

I follow Chris outside. I walk amid the bees. I have entered Beeworld. I secretly wish that I, too, could nurture workers and drones-and queens. That's when he asked me to come face-to-face with his 25 new queens ... but hey, I think, I am doing fine. No stings yet. Why push the envelope? I do not peek inside the containers of buzzing honey bees.
Back inside the house, we chat about local beekeepers. I am given taper candles, lip balm, and a jar of fresh local honey-with promise for helping my sinuses and allergies. Chris tells me that a lot of the honey he sells at the farmers' market is to people who buy the alfalfa honey to stave off allergies. I want to believe the honey bees that didn't sting me will be my saviors.
Bruce and I pick up the Brittanys, and by six o clock we are back home in South Lake Tahoe. When I walk up to the doorstep I see a big cardboard box with the label "Magnolia Honey." I feel like a bee entering her hive. Outside my kitchen window I admire the splash of yellow wildflowers. And like a preserving worker bee I find the perfect wildflower honey recipe to take me abroad.

Tuesday, September 10, 2019

Pasta and Alaska on the Table (Again)

Pasta is good. Fettucine Alfredo is great. A simple dish (with roots from Rome) is made from fettuccine, Parmesan cheese and butter. I’ve enjoyed it at Italian-style restaurants at Tahoe, frozen in a box to pop in the microwave, and Alfredo sauce in a jar topped on linguini. But I discovered another route to a perfect plate of pasta.

A few autumn seasons ago, I was booked for a Barnes and Noble bookstore signing at Anchorage, Alaska. Fantasies of eating fish and Fettucine (on the menu at a luxury hotel with a swimming pool and city view overlooking Cook Inlet) were on my agenda. Two days before my departure, the “Alaska Dispatch News” reported PR on my event but the Bering Sea Storm with “hurricane force winds and rare wind shear” was the story.  I called the tour guide named Lake. “It’s all good,” he said, adding I was the only one booked for the tour. I darted, “Turnagain Arm is flooded!” My exciting scenic road adventure the day after the signing had gone south thanks to the rain gods. I canceled.
I was relieved to escape rough air en route to the Pacific Northwest, but I felt sad that my north to Alaska journey and food fest was toast. I whipped up a meal that included salmon and Fettucine Alfredo. My escapade in the kitchen wasn’t Alaska but it was a rewarding exploration.
           
Pasta, tomatoes, cheese are superfoods in The Healing
Powers of Superfoods book
Health Nut Fettuccini Alfredo
½ cup European style butter
2 tablespoons cream cheese
2 cups organic half and half
1 teaspoon garlic, fresh, minced (optional)
Ground black pepper to taste
Oregano to taste (optional)
2 teaspoons fresh basil
1 cup Parmesan cheese, shredded (a mix of asiago and Romano make it better)
¼ cup pine nuts
½ pound fettucine (or spaghetti), whole grain, cooked
1-1  ½ cup broccoli spears (or zucchini), chopped, cooked  (steamed or nuked)

In a skillet on medium heat, melt butter, add cream cheese, followed by half and half. Mix in spices and basil. Simmer for about 15 minutes. Stir in cheese and remove from heat. Serve on top of pasta or fold in. Top with vegetables. Sprinkle with nuts and parmesan cheese. Serves 2-4. Pair it with baked fresh wild Alaskan salmon fillets (ask your butcher how long to cook), and whole grain rolls with butter or dipped in olive oil.


This is not your mom’s Fettucine Alfredo—it’s got a 21st century earthy and exciting twist. A plain creamy Fettucine Alfredo is nice but by adding vegetables for texture, herbs for extra flavor, and nuts for crunch makes it more fun like a trip to Alaska. No I didn’t see the Northern Lights or get an up close moose encounter, but the hot pasta with fish cooked properly thrilled me.

Update: Images of me going to Alaska are back. Don't be surprised if this autumn I pack my bags and go north. It's still in the cards. And the flight miles are in the lock box.

Thursday, September 5, 2019

September is National Honey Month: Granola Recipe



It’s a cereal mixture of baked oats, nuts, and dried fruit. As time passed, this good-for-you snack made its way to health food stores and now in the 21st century it’s touted in TV commercials and found in bags, boxes, and bins at grocery stores.
Available in ebook, tradecover, mass market
at your fave online bookstore
Decades ago I was a health-conscious nomad in between semesters at college. Paired with a dog we camped out in gold mining country--for a summer. Before we were evicted (due to lack of cash flow and having a canine) from our apartment in the San Francisco Bay Area, I made a big batch of granola and stored it inside a big plastic container and stored it inside our ice chest. The first morning I awoke to our new home-- a van parked on the shore of Tuolumne River in Calaveras County.  Clad in a bathing suit, basking in the sunshine, munching on crunchy granola (and letting the pooch eat his kibble) before taking a swim was going back to nature, carefree and happy.

Good Grief! Homemade Granola

3 cups old-fashioned rolled oats
1/4 cup brown sugar
1/4 stick of European style butter, melted
1/2 cup honey
3 tablespoons premium organic maple syrup
1 cup mixed dried fruit: golden raisins, cranberries, ginger
1/2 cup walnuts or pecans
Fresh strawberries, sliced

In a pan place dry ingredients (oats, and sugar). Set aside.  Mix wet ingredients (butter, honey, syrup) and combine with dry ingredients until all ingredients are coated. Bake in a 300 degree oven for about 20-25 minutes. Stir a few times. Remove, cool, add dried fruit and nuts. Store in airtight container in refrigerator. Serves 8. *Serve with milk as cereal or with plain Greek yogurt, slices of fresh fruit, and tea.

The kitchen will smell like a cookie store. A few tips I’ve learned include: Less baking time makes a chewier granola; adding dried fruit when baked is best; easy on the coconut since it’s high in fat; and vegetable oil can be used instead of butter. Eating less is more because the contents are rich in sugar and fat but paired with organic yogurt (plain contains less sugar, more protein) or low fat milk makes it a healthy breakfast or snack. You can buy granola but making it yourself is easy, fun, tastes fresh, and you have the luxury of adding your favorite nuts, seeds, and dried fruit to savor wherever you are during seasonal changes that come with rain, snow or shine.www

Monday, September 2, 2019

Pre-Autumn Creme Brulee for the Thrill!

By Cal Orey
Welcome to Crème Brulee, a rich custard with a crunchy, burnt sugar topping. This decadent dessert has roots that go back centuries to European cuisine. Back in the 1980s, this custard was in demand at French restaurants. And several years ago, this decadent French dessert was a pipe dream in my kitchen.  But things change.

Like a custard, this recipe calls for simple ingredients but the best are recommended. Cream, sugar, eggs, and vanilla extract are must-haves. Other ingredients, from citrus like lemon or orange rind to spices such as cinnamon or nutmeg, can make it even more flavorful. The custard is best put into round or oval shaped ramekins. To make the sugar topping, you can use a broiler or butane torch. (Being a bit skittish, I took the safest method.)


Crème Brulee and Berries
2 cups organic half-and-half (premium brand)
½ cup organic low-fat milk
1/3 cup granulated white sugar
4 organic brown eggs, yolks only
1 capful pure vanilla extract
2 teaspoons lemon or orange rind
Nutmeg to taste (optional)
¼ cup light brown sugar, ground fine (a bit more if preferred)
1 cup each fresh strawberries and blueberries, sliced
Confectioners’ sugar (optional) for dusting
In a pan heat milk on medium heat but do not bring to a boil. Set aside. In a bowl mix white sugar and egg yolks. Pour in milk, slowly until mixed well. Add vanilla, and rind. Pour into 4-ounce ramekins. Sprinkle each with nutmeg. In a pan of cold water place ramekins. Bake at 350 degrees for about 1 hour or until firm (use a knife to test and when the custard comes out clean and doesn’t jiggle it is done). Remove ramekins from oven and cool. Place in refrigerator for a few hours. When ready to serve take out of fridge, sprinkle tops with brown sugar. Place in shallow pan with cold water, put under broiler (watch carefully and make sure your ramekins are broiler-safe). In about a minute or two the sugar will be caramelized. Remove, dust with confectioners’ sugar. Add berries. Serves 4. *If you a higher custard, use larger ramekins and make 2.


This magical custard is rich and creamy and so good. The sugary top with a light crispy crunch is an added treat. It’s fun and sophisticated. Fresh red strawberries and blueberries with are perfect colors for pre-autumn. Not only does this custard look festive it’s a dessert to love for breakfast, brunch, afternoon tea, or after dinner. Served with iced tea or hot tea it promises to provide new entertaining food memories to treasure and you’ll feel baking strong!
-- Cal Orey, M.A. Is an author and journalist. Her books include the Healing Powers Series (Vinegar, Olive Oil, Chocolate, Honey, Coffee, Tea, Superfoods, and Essential Oils) published by Kensington. (The collection has been featured by the Good Cook Book Club.) Her website is http://www.calorey.com.

Sunday, September 1, 2019

Autumn Grub: Forget Exotic Superfoods--Savor Real Super Food!

Superfoods (Healing Powers Series)


By Cal Orey


2019 Released
32 Color Photos!
#7 Healing Powers Series
Apples, Cheese, Pasta, Pizza, Olives, Water, Wine? Yes! These are picks from the #1 ranked Mediterranean Diet for 2019!

If you haven’t heard by now, listen up. Your health—mind, body, and spirit—may depend on it. Chances are, you like me, already have superfoods in your kitchen fridge, cupboards, and on the counter tops. I’m talking about whole foods—good, clean, edible fare—most processed junk with ingredients you can’t pronounce or define.
The verdict is in, and it has been evident since the ancient caveman and hunter-gatherer days. Eating a whole foods, natural, plant-based diet is the path to good health and well-being. The best superfoods can and do vary, but despite controversy between the food of the week in the media and scientific nutritional studies backing them, superfoods are functional foods—not a gimmick to sell products or a brand despite what some medical doctors believe. Yes, superfoods are real food with super nutrients that provide super healing powers.
Graze with Mediterranean Cheese Plates
Infuse Water to Detox and Energize
Lose Unwanted Weight
The top U.S. ranked heart-healthy Mediterranean diet includes all of my top favorite picks! In an A-Z order, common foods of the groups include: cheese and yogurt, fruits, grains, nuts, vegetables, and water—an overlooked superfood for survival. Here, take a look at Mother Nature’s favorite functional foods.

1 CHEESE:  Cheese can be upgraded into superfood status by using the right kind and right amount and pairing it with whole-grain bread, nuts, and berries. Grilled cheese sandwiches were common kid food in the twentieth century, and they were budget friendly during the Great Depression. But some nutritionists do not believe cheese—any kind—deserves to be included on the healthiest-foods list, let along tagged a superfood, because of its high fat and high sodium content.
“Cheese is a ‘good’ food!” I find myself saying. Cheese is a super source of calcium, which is good for calming your nervous system and for your teeth and bones. Past medical research shows that people who get an adequate amount of calcium by eating a moderate amount of dairy, which includes cheese, may be likely to keep their blood pressure numbers in check—lowering their risk of heart disease and stroke.
2 GREEK YOGURT: The popularity of yogurt grew in the 1950s and 1960s, but it made it mark at health food stores. In twenty-first-century supermarkets, there are an array of brands and types of yogurt, including low-fat and fat-free varieties. But it’s Greek yogurt that is gaining popularity—and for good reason.
Homemade Granola with Greek Yogurt
Nutrient-Rich
Like cheese, Greek yogurt and regular yogurt are superfoods—and taste great drizzled with raw honey or mixed with fresh fruit. In moderation, this dairy staple is touted for its heart-healthy powers, bone-boosting merits, and immune-enhancing perks thanks to its probiotics. Plain Greek yogurt is also rich in the mineral potassium. Both calcium and potassium may help you keep your blood pressure and cholesterol numbers in check.
3 MAPLE SYRUP: By the 1900s, maple syrup was used throughout the United States, mostly as a topping for pancakes and waffles. These days, maple syrup is pair with other superfoods, such as homemade granola, all-natural ice cream, whole grain oatmeal, smoothies, and sweet potatoes.
Antioxidant-rich Maple Syrup, 
egg-y whole-grain bread, berries
While honey is touted as one of nature’s top superfood sweeteners, premium antioxidant-rich maple syrup is getting more recognition for its nutritional benefits. One-fourth cup of premium maple syrup contains fewer calories than high-fructose syrup, corn syrup, or brown sugar. It boasts more calcium, manganese, magnesium, potassium, riboflavin and zine than most sweeteners. And maple syrup has more disease-fighting antioxidants than raw cabbage—also a superfood.
4 PIZZA (with Toppings): Food historians will share with you that in Naples during the 1700s and 1800s, pizza was a food popular with money-challenged folks. The food was called “flat breads,” and it had toppings such as cheese and tomatoes—two superfoods on the top 20 list.
Greek Pizza--Thin Whole-Grain Crust,
Tomatoes, Spinach
Feta Cheese--Moderation! Scientists give a 

thumbs up to sauce
Yes, a slice of pizza.  But it is whole-grain crust and superfood toppings that make it a healthful food. The crust gives you lost of energy and a dose of good-for-you nutrients. Choose superfood cheeses, such as goat cheese, feta, that provide you extra protein benefits. Not to forget a tomato-based (or basil-rich pesto) sauce.
5 POTATOES (RUSSET/SWEET):  As the story goes, the first potato reached Spain in the sixteenth century. Back in 1578, Sir Francis Drake introduced potatoes in his around-the-word adventures. Later, in 1662, it is believed that the British Royal Society sponsored growing potatoes, and by the early 1700s, potatoes were embraced by people in the United States.
Sweet Potatoes are a Superfood!
In the southern United States, folks love their sweet potatoes (whether it’s sweet potato fries or sweet potato pie), and it’s not just the super taste they’re getting. This potato has a whopping amount of vitamin A, which can enhance your immune system to stave off colds, flu, and even cancer. Medical researchers believe the carotene in them can guard again some types of cancers, perhaps because it can boost white blood cell activity in the body.
            So now you’re in the know about which superfoods are super for you—whether you live on the West Coast, East Coast, Midwest, or in the Deep South. Despite changes to Earth due to man’s tampering and nature’s wrath, we still can enjoy nature’s healthiest foods. But sometimes you have to go the extra mile to get the real deal.


Garden of Apples

During one harvest season time in California, I envisioned going to an out-of-town far in Placerville to pick apples (another superfood) off trees. I had images of meeting a friendly farmer who’d take us on a tractor followed by a couple of herding dogs. The autumn sunshine would warm us up while we carried baskets to fill with big, fresh apples. We’d climb on stools and pick nature’s finest fruit. Excited about the rural experience awaiting us, we drove down the winding road, off the hill, there was a glitch.
Organic Apples Are Best
I didn’t see apples on trees. Not one. A big sign read: “No apple picking.” I left and drove up the road, but the farms and small stores all had signs reading “Closed.” Locals told me, “Tourists can’t pick apples.” I ended up at a busy tourist attraction. Pumpkins and Christmas trees were visible and for sale, and pricey fruit—including apples.
Disappointed I drove back up to the hill. I ended up at our local grocery store and picked up a bag of organic apples at a good price. Later, I discovered I wasn’t the only one who had endured such a wild ride at the apple haven. I was told by the apple organization that it had been a busy harvest time and we had come late in the season. There were farms, though, that did offer apple picking, but I had missed the apple boat. So my fantasy remains in my imagination until next year. Nowadays, it’s places like Apple hill, farmers’ markets, and supermarkets that all do sell organic produce and superfoods for you to enjoy.

Adapted from The Healing Powers of Superfoods: A Complete Guide To Nature’s Favorite 
Functional Foods by Cal Orey (Kensington Books, Citadel, 2019). All rights reserved.