INGREDIENTS:

1 cup (2sticks) softened organic unsalted butter

2 cups natural granulated sugar

5 large farm fresh eggs

4 squares of Bakers Chocolate (melt with ½ stick butter)

½ teaspoon Sea Salt

2.5 to 3 cups of Arthurs unbleached sifted flour

½ teaspoon salt

1 teaspoon of baking powder

½ teaspoon baking soda

1 cup organic sour cream or organic yogurt

¼ cup of poppy seeds

HOW TO PREPARE:

Mix flour, salt, baking powder, soda together and set aside.

Cream together softened butter and sugar. Blend into butter and sugar 5 large eggs one at a time.  Then alternate flour and sour cream to mixture.  Fold in1/4 cup poppy seed if so desired.  The poppy seed gives it a nice texture.  Pour batter into Bundt pan.

Bake in 300 degree oven for 1hour and 15 minutes or until toothpick comes out clean.  Cool at least 10 minutes in pan before removing to a cake plate.  Serve with ice cream, coffee tea or milk.  Enjoy.

Enjoy!

Dawn Gowery

INGREDIENTS:

2/3 C. milk + 1 T. vinegar

1 2/3 C. sugar

2 eggs

1 ¼ C. pureed banana

¾ tsp. salt

2 tsp. vanilla

¾ C. butter, melted

2 C. unbleached white flour

¾ C. cocoa

1 ½ tsp. baking powder

1 tsp. baking soda

TO PREPARE:

1. Combine milk and vinegar; set aside

2. Cream together sugar, eggs, banana, salt, vanilla and melted butter in large bowl.

3. Sift together flour, cocoa, baking powder and baking soda in medium bowl

4. Alternately add vinegar milk and sifted dry ingredients to creamed mixture, about a third of each at a time.

5. Stir well to blend after each addition. Beat about 3 to 4 minutes.

6. Pour into two greased and floured heart-shaped cake pans, each equivalent to an 8” round pan.

7. Bake @ 350 F for 45 minutes.

8. Cool in pans for about 15 minutes before turning out on board or plate.

9. Cool completely before frosting one cake. Place other cake on top and finish frosting.

COBANA FROSTING for the SWEETHEART CAKE:

INGREDIENTS:

¼ C. butter, softened

½ C. cocoa

¼ C. pureed banana

3 T. milk or cream

1 ½ tsp. vanilla

4 C. sifted icing sugar

TO PREPARE:

1. Combine all ingredients together. Mix well.

2. Set aside, for later use on the SWEETHEART CAKE.

~Kates Kitchen

INGREDIENTS for SHELL:

1 14 oz. box Tenderflake frozen puff pastry (follow directions for thawing on box)

PUFF CRAB APPIE FILLING:

INGREDIENTS:

8 oz. cream cheese, softened

24 oz. real or imitation crab meat, minced

4 T. mayonnaise

4 T. parmesan cheese

½ C. cheddar, grated

½ C. grated mozzarella, grated

5 T. whole milk

2 T. green onion, finely chopped

1 T. Worcestershire sauce

1 tsp. paprika

Organic dried parsley (for topping)

TO PREPARE:

1. While frozen puff pastry is thawing (usually 2 hours at room temp.) mix together in large bowl all of the filling ingredients in order listed, blending well after each addition, except for the dried parsley.

2. Cut off small pieces of pastry dough and press into 24 2” butter tart, or equivalent, fluted molds.

3. Fill pastry with teaspoon, mounding slightly.

4. Sprinkle with finely crushed parsley.

5. Place on cookie sheet and bake at 375 F. for 15 minutes, or until filling puffs up a bit and pastry is golden brown.

6. Remove from oven, let stand for 5 or 10 minutes; remove from molds…see if you can eat JUST ONE! Enjoy!

1 Cup Orange Juice
1/2 Cup Oil
1/2 Cup Dark Brown Sugar, Packed
1/2 Tsp Salt
2 Cups Light Spelt Flour (or Whole Wheat Pastry Flour)
1 Tsp Baking Powder
1/2 Tsp Baking Soda
1/2 Cup Rolled Oats
1/4 Cup Dutch-Processed Cocoa Powder
1/4 Tsp Cinnamon (Optional)
1/2 Cup Fresh Red Currants
1/2 Cup Raspberries
1/2 Cup Semi-Sweet Chocolate Chunks or Chips

TO PREPARE:

1. Preheat your oven to 350 degrees and lightly grease 12 muffin cups.

2. Combine the orange juice, oil, brown sugar, and salt together in a large bowl. Stir to combine, and set aside.

3. In a separate bowl, sift together the spelt flour, baking powder, soda, oats, cocoa, and cinnamon.

4. Throw all of your berries and chocolate chunks into the dry mixture, and toss gently to coat.

5. Pour the wet ingredients into the bowl of dry, and stir carefully so as not to break up the berries.

6. Once just combined, spoon the batter into your prepared muffin cups, filling them up about 3/4 of the way to the top.

7. Bake for 18-22 minutes, until a toothpick inserted into the center comes out clean. Let rest in the pans for 10 minutes before turning the muffins out and cooling them completely on a wire rack.

*This recipe was reprinted with permission from www.godairyfree.org.

Written By Dr. James Rouse |

Change your thinking, change your life” is a philosophical and spiritual mantra that most of us embrace with passionate conviction. You may find it inspiring to know that you can positively impact your thinking, emotions, and outlook through a practice of affirmative eating.

The turn of the New Year is the perfect time to refresh your thinking about your eating plan, not only for nourishing your body but also for nourishing your mind. Simply put: eating right is as much a mental boost as it is a physical one.

I have witnessed, both clinically and personally, the impact that the right foods can have on creating inspired thinking and living. Your food choices do impact your mental and emotional body chemistry. You can help to create a positive mental and emotional thinking environment by choosing foods that are rich in key compounds that serve as building blocks for your body and brain’s chemical messengers called neurotransmitters. Neurotransmitters serve many different functions. One of which is to keep your mind, mood and motivation on track and focused. Neurotransmitters also support your thoughts and thinking in a positive way!

If you are looking to get the most spirited “bang from your brain” you can employ affirmative eating and set your thoughts and vision on a course for fine-tuned think- ing and greater well-being! There are four powerful neurotransmitters that, when supported through healthier living and eating practices, can help you experience less moodiness, depression and anxiety, and greater focus, energy and concentration … and help you sleep better and give you greater control of your sugar cravings.

These “fantastic four” include serotonin, dopamine, acetylcholine and nor epi- nephrine. How do they work? What can they do for you? How can you build your own optimal levels?

1. Serotonin: Serotonin is like a natural anti-depressant and helps manage your crav- ings for high drama carbohydrates like cookies, cakes and chips. When your levels of serotonin are healthy, your mood and sense of personal peace is alive and well. You can build your stores of serotonin by eating foods rich in the amino acid tryptophan found in poultry and avocados, and in whole grains, legumes and tofu.

2. Dopamine is all about energy, passion and greater concentration. When fatigue and lethargy appear to be your normal state of being, you may want to do your best to support your natural and optimal levels of dopamine. You can do this by choosing foods rich in the amino acids tyrosine and phenylalanine which can be found in low fat dairy products, eggs, rice and fish.

3. If you’re feeling like your brain and your memory are experiencing more than just temporary difficulties with recall, and concentration is fleeting at best, then you may wish to boost your levels of acetylcholine. Acetylcholine promotes mental fit- ness, and supports overall optimism and balance. You can serve yourself and your memory by consuming choline rich foods like oatmeal, soy foods, nuts, whole grains, sesame seeds and brewers yeast. Choline can actually boost levels of acetylcholine in the body.

4. When stress, sleep disturbances, depression and general lack of happiness and fulfillment are making their presence known on an all-too-often basis, you may want to boost your levels of nor epinephrine. Nor epinephrine has a stimulating effect on the brain, and it promotes positive perception, motivation and energy. It can also be helpful in supporting balance and focus during stressful situations, and promote an optimistic outlook while under stress too. The food base building block for this “happiness hormone” is the amino acid phenylalanine and can be found in fish, eggs, poultry, legumes, red vegetables, spinach, apples, and, thank goodness, chocolate! (just keep your consumption moderate and go with the dark variety).

When your need for “comfort food” is winning over your need for eating healthy, think about the “fabulous four” and try to choose foods that will optimize your levels of these neurotransmitters. With affirmative eating practices you can build optimal levels of these chemical messengers which I often refer to as chemicals for greater contentment and experience peak performance of your mind, body and spirit!

A wonderful side effect of this type of eating plan is that it is naturally balanced with lean proteins, metabolically supportive carbohydrates and healthy fats, which can also be helpful in supporting healthy weight management and in the prevention of many chronic diseases such as heart disease, diabetes and certain types of cancer. I encourage you to begin each meal choice with the “end in mind.” Consider the outcome you are looking for with your food and your meals. Is your desire to just fill up, or are you looking for an experience of true and sustained nourishment that fuels your body and mind to co-create with spirit to live and give from your highest expression?

Affirmative eating can be a vital endeavor on the path to greater peace and well-being. Begin today. Set your table and your intention. Let the grace begin…

Dr. James Rouse is creator and co founder of Optimum Wellness media www.opimumwellness.com and Mix1 Beverages www.mix1life.com

KATE’S BABY GARLIC DILLED POTATOES

INGREDIENTS:

5 C new potatoes, very small*

2 T butter

1 t dill weed

2 t minced garlic**

TO PREPARE:

1. Wash, trim and dry new small potatoes (* or use larger ones, cut to 1 or 1 ½”)

2. Place in baking dish and dot with the butter. Sprinkle on the dill weed and minced garlic.

3. Place in a 450 oven for about 15 minutes, reducing heat to 350 for another 45 minutes.

** A real garlic lover will want to put in about 2 T!!

TIP: if serving with Kate’s Salmon Pie, put these potatoes in the oven first; when reducing heat to 350, put your salmon pie in the oven right next to the potatoes!

KATE’S SALMON PIE

INGREDIENTS (filling):

1½ C cooked, de-boned, flaked salmon (Sockeye preferably)

3 eggs

2/3 C sour cream

1/3 C mayonnaise

1 t. Tabasco sauce

2 t. minced onion

1½ t. dill weed

2 C grated cheddar cheese, medium

INGREDIENTS (crust):

½ C whole wheat flour

½ C unbleached white flour

¼ t. salt

1/3 C butter, slightly soft

2 C grated cheddar cheese, medium

2/3 C sliced almonds

TO PREPARE:

1. In medium bowl, mix together whole wheat and unbleached white flours and salt.

2. Cut in the butter with pastry cutter.

3. Blend in the grated cheddar and sliced almonds until evenly mixed.

4. Press into 8” pie plate, reserving ¼ C of mixture for topping. Set aside while mixing the filling.

5. In another bowl, put flaked salmon, eggs, sour cream, mayonnaise, Tabasco sauce, dill weed and minced onion, mixing well after each addition. 6. Finally, add grated cheddar mixing thoroughly. Pour into prepared pie shell. Sprinkle reserved crust mixture over top of filling.

7. Bake @ 350F for about 45 minutes. (Filling will puff up and be fairly solid when tapped with a fork).

8. Let stand for about 5 minutes before serving.

Sumptuous when partnered with my Baby Garlic Dilled Potatoes and a good coleslaw!

KATE’S COLESLAW

INGREDIENTS:

2 C finely chopped cabbage

1 C grated carrot (~ 1 large)

2 T finely minced onion

½ C mayonnaise

½ C Miracle Whip

4 T whipping cream

1 T white sugar*

1 T lemon juice

1 T celery seed

1 t. paprika

TO PREPARE:

1. In large bowl, mix together cabbage, carrot, and onion.

2. In a small bowl, combine mayonnaise, Miracle Whip, whipping cream, white sugar*, lemon juice, celery seed and paprika.

3. Mix thoroughly and pour over vegetables.

4. Cover and let stand in refrigerator for a few hours before serving, allowing the flavours to mellow and mingle!

*sugar may be substituted with about ½ t. stevia powder.

AVOCADO SALSA (VEGAN, GLUTEN-FREE)

*This recipe is reprinted with permission from www.godairyfree.org.

INGREDIENTS:

1 medium tomato, peeled and diced

3⁄4 cup English cucumber, diced

1⁄2 hot banana pepper, seeded and chopped

2 tsp. onion, minced

1 clove garlic, minced

2 tsp. cilantro, chopped

1⁄2 avocado, peeled and chopped

Juice of half a lime or lemon 1

⁄2 cup natural soy yogurt

HOW TO PREPARE:

1. Mix all ingredients together, taste for seasonings and adjust to taste.

2. Cover and refrigerate until needed.

Makes 1 cup

Banana Almond Hemp Shake

*This recipe was reprinted with permission from www.godairyfree.org

INGREDIENTS:

2 bananas, peeled

1/2 cup water
1 soft date, pitted
1/4 teaspoon almond extract
4 Tbsp of a hemp protein & fiber powder of your choice
1 cup ice

TO PREPARE:

1. Blend all of the ingredients until smooth.

2. Pour into the glass of your choice and enjoy.

3-Ingredient PB Cookies (GLUTEN-FREE, SOY-FREE)

*This recipe is reprinted with permission from www.godairyfree.org.

INGREDIENTS:

1 cup Peanut Butter

1 cup Sugar

1 Egg

HOW TO PREPARE:

1. Preheat the oven to 325.

2. Combine all ingredients and blend well.

3. Drop by the Tablespoon onto a baking sheet and flatten with a fork.

4. Bake for 8 to 12 minutes, or until done.

ENJOY…

5 C new potatoes, very small*

2 T butter

1 t dill weed

2 t minced garlic**

TO PREPARE:

1. Wash, trim and dry new small potatoes (* or use larger ones, cut to 1 or 1 ½”)

2. Place in baking dish and dot with the butter. Sprinkle on the dill weed and minced garlic.

3. Place in a 450 oven for about 15 minutes, reducing heat to 350 for another 45 minutes.

** A real garlic lover will want to put in about 2 T!!

TIP: if serving with Kate’s Salmon Pie, put these potatoes in the oven first; when reducing heat to 350, put your salmon pie in the oven right next to the potatoes!

1½ C cooked, de-boned, flaked salmon (Sockeye preferably)

3 eggs

2/3 C sour cream

1/3 C mayonnaise

1 t. Tabasco sauce

2 t. minced onion

1½ t. dill weed

2 C grated cheddar cheese, medium

INGREDIENTS (crust):

½ C whole wheat flour

½ C unbleached white flour

¼ t. salt

1/3 C butter, slightly soft

2 C grated cheddar cheese, medium

2/3 C sliced almonds

TO PREPARE:

1. In medium bowl, mix together whole wheat and unbleached white flours and salt.

2. Cut in the butter with pastry cutter.

3. Blend in the grated cheddar and sliced almonds until evenly mixed.

4. Press into 8” pie plate, reserving ¼ C of mixture for topping. Set aside while mixing the filling.

5. In another bowl, put flaked salmon, eggs, sour cream, mayonnaise, Tabasco sauce, dill weed and minced onion, mixing well after each addition. 6. Finally, add grated cheddar mixing thoroughly. Pour into prepared pie shell. Sprinkle reserved crust mixture over top of filling.

7. Bake @ 350F for about 45 minutes. (Filling will puff up and be fairly solid when tapped with a fork).

8. Let stand for about 5 minutes before serving.

Sumptuous when partnered with my Baby Garlic Dilled Potatoes and a good coleslaw!

2 C finely chopped cabbage

1 C grated carrot (~ 1 large)

2 T finely minced onion

½ C mayonnaise

½ C Miracle Whip

4 T whipping cream

1 T white sugar*

1 T lemon juice

1 T celery seed

1 t. paprika

TO PREPARE:

1. In large bowl, mix together cabbage, carrot, and onion.

2. In a small bowl, combine mayonnaise, Miracle Whip, whipping cream, white sugar*, lemon juice, celery seed and paprika.

3. Mix thoroughly and pour over vegetables.

4. Cover and let stand in refrigerator for a few hours before serving, allowing the flavours to mellow and mingle!

*sugar may be substituted with about ½ t. stevia powder.

INGREDIENTS:

1 medium tomato, peeled and diced

3⁄4 cup English cucumber, diced

1⁄2 hot banana pepper, seeded and chopped

2 tsp. onion, minced

1 clove garlic, minced

2 tsp. cilantro, chopped

1⁄2 avocado, peeled and chopped

Juice of half a lime or lemon

1⁄2 cup natural soy yogurt

HOW TO PREPARE:

1. Mix all ingredients together, taste for seasonings and adjust to taste.

2. Cover and refrigerate until needed.

Makes 1 cup

INGREDIENTS:

2 bananas, peeled

1/2 cup water
1 soft date, pitted
1/4 teaspoon almond extract
4 Tbsp of  a hemp protein & fiber powder of your choice
1 cup ice

TO PREPARE:

1. Blend all of the ingredients until smooth.

2. Pour into the glass of your choice and enjoy.

INGREDIENTS:

1 cup Peanut Butter

1 cup Sugar

1 Egg

HOW TO PREPARE:

1. Preheat the oven to 325.

2. Combine all ingredients and blend well.

3. Drop by the Tablespoon onto a baking sheet and flatten with a fork.

4. Bake for 8 to 12 minutes, or until done.

The same little green bushes that are found atop little ceramic animals, in those infamous “Chia pet” commercials, are actually a dynamic superfood source. Salvia hispanica, more commonly known as chia, is a member of the mint family. Its earliest known cultivation dates back before the 16th century, to the pre-Columbian Aztec civilizations. It is still used in Mexico and Guatemala; the seeds from the plant are sometimes ground, or used whole in a nutritious beverage called “chia fresco.”

The flowering bush is closely related to Pineapple Sage, but unlike other members in its family, chia is most prized for its tiny oval seeds. These miniscule seeds are only 1 mm in diameter, are extremely rich in Omega-3 fatty acids, much of which is alpha linoleic acid (ALA). When consumed in its raw form, it provides protein and dietary fiber. The seed also provides essential minerals, such as phosphorus, manganese, calcium, potassium and sodium.

Chia fresca is a beverage in which chia seeds are combined with water or fruit juice. The soaked seeds have an interesting gelatinous texture. Its gelatinous qualities lend to its use in gruels, porridges and puddings. It is often added to Pinole; which is coarse flour made from toasted maize. Ground chia seeds are also used is baked goods, such as breads, cakes and biscuits. Chia sprouts can be eaten the same way as alfalfa sprouts; they make a great compliment to salads, sandwiches and other dishes. The porous clay figurines from those infamous commercials are a great surface on which to grow these sprouts because moisture is held and slowly released by the clay. Of course, using a glass jar covered in cheese cloth will work just fine for sprouting as well.

Below is a recipe for Chia fresca, designed to give you an energy boost so that you can tackle New Year’s Resolutions with ease. Any fresh fruit juice can be substituted in this recipe. Play around with what flavors you like best.

Chia Fresca

10 cups filtered water

2/3 cup chia seeds

4 TB Yerba Mate (or two tea bags)

Juice from 1 lemon

2 TB fresh mint (try pineapple or chocolate mint)

2 TB raw honey (optional)

Combine eight cups of water and chia seeds in a large glass container. Let them sit for at least two hours. Meanwhile, heat the remaining two cups of water until simmering; add the Mate and steep. If you choose to use honey, add it to the tea and stir until it dissolves. After five to ten minutes, strain out the tea and let the mate mix cool in the refrigerator. When the chia seeds have reached a gelatinous texture, add the mate, mint and lemon juice. If the mixture is too thick, add additional liquid. This recipe serves four.

References:

1. Bremness, Leslie. Dorling Kindersley Handbooks: Herbs. Dorling Kindersley. London, 1994.

2. www.wikipedia.com

When I was asked to take over Lois Ehlers’ culinary column in this wonderful health magazine, I felt I couldn’t do so without writing a transition tribute to Lois, who was one of the most active, energetic, creative, and compassionate women I have ever known. She was my mentor in many ways, especially in the kitchen. She also happened to be the “matriarch” of our large family after our mother passed away, and most of all, my beloved eldest sister.

The mother we shared, with our eight brothers and two sisters, was famous in our rural area for “making something out of nothing” when unexpected company arrived at meal- time. Most people looking in her cupboards would think she was some sort of magician; as there were no “pre-fab” meals there, but rather a copious amount of “staples.” That dying art of real home cooking was passed on to Lois, and thankfully, to me. Over the past decade, I have seen a resurrection in appreciation for meals that please the palette and satisfy the soul, even if they do take more time in the kitchen. In fact, many start right in the home organic garden, as mine do.

Lois was passionate about “homemaking” in general, and about cooking and baking in particular. I remember many times during my high school years, while staying with Lois’ family, she would devise some new recipe, either by accident or design, and experiment with it until it became a delight!

My sister Lois knew there was much more to turning out a delicious, nutritious meal than just the mechanics of it. She knew that the most important “secret ingredients” in any recipe or meal were love and generosity. Sharing her culinary creations with family and friends gave Lois immense satisfaction, and those who shared her table some of their most memorable meals.

Thank you, Lois, for having been a “staple” in my life…and in my kitchen.

Kate Maxon

Lois Maxon Ehlers waltzed into this world at the end of a long prairie winter, on March 29, 1932, the fourth child of twelve, and the first daughter, of L.E. (Lornie) and Mary (Ament) Maxon.

She continued her dance of life with spontaneity, energy and creativity. From a young age she learned to sew her own clothes, which was a great help to her big ranching family during the Depression. Her tireless energy helped her mother “mother” her eight younger siblings…and sometimes her older ones too! She kept everyone entertained with her own cowboy answer to Tom Sawyer and Huckleberry Finn with her characters, “Buckwater Pete and Farley Blue.”

While teaching Home Economics and Physical Education in Wakpala, S.D., Lois met and married Lt. O. Kirk Ehlers, a graduate of West Point, De- cember 28, 1955. Together they raised six children while being stationed in Germany and different parts of the U.S.

Before moving to Spearfish, Lois taught in the high school at McIntosh, SD, and also worked for Social Services in Timber Lake, SD. She left her job in Timber Lake to care for her mother in McLaughlin, SD. After her mother passed away, Lois made her home in Spearfish, SD, where she married Richard (Dick) Titus in 2002.

For the last six or seven years, up to the spring before her hospitalization, Lois was enrolled in the Grandparents Program at Spearfish Coop- erative Preschool where she read to the children, made scrapbooks and sewed animal costumes for them.

Lois was truly her father’s daughter, making friends out of strangers everywhere she went, throughout her entire life; she carried in her heart her mother’s faith and kindness as well, making her one of the most memorable of women.