"providing you with recipes to help make you the best cook in the neighborhood"

 Cella's News

April 2007



A Grandfather from the Cherokee Nation was talking with his grandson.

"A fight is going on inside me," he said to the boy.  "It is a terrible fight and it is between two wolves."

"One wolf is evil and ugly:  He is anger, envy, war, greed, self-pity, sorrow, regret, guilt, resentment, inferiority, lies, false pride, superiority, selfishness and arrogance."

"The other wolf is beautiful and good:  He is friendly, joyful, peace, love, hope, serenity, humility, kindness, benevolence, justice, fairness, empathy, generosity, true, compassion, gratitude, and deep VISION."

"This same fight is going on inside you, and inside every other human as well."

The grandson paused in deep reflection because of what his grandfather had just said.  Then he finally cried out; "Oyee! Grandfather, which wolf will win?"

The elder Cherokee replied, "The wolf that you feed."

Healthy Benefits of Adding Coconut Flour, Oil, and Coconut Meat to our Diets

Years ago when my husband and I were dairy farming I walked into the haymow in the semi-darkness.  I slipped and nearly broke my neck when my right foot rolled on to something round and hard.  As I regained my balance and looked down, I realized with horror that I had slipped on a frozen guinea pig.  None of my neighbors had a guinea pig for a pet as far as I knew, and none had reported one missing.  Later I found out a renter across the road had had one.  Hmmm, I wondered.  Just how did this little stout-bodied, short-eared, tailless domesticated rodent escape out of his cage, open the door to the house, hop down the stairs, and cross the road to the haymow all by itself.  I wonder.  Rodents are used quite extensively in experimental research.  Since I have a strong aversion to rodents, I prefer to use human subjects for my food experiments; my husband, friends, and co-workers make good test subjects.  The feedback is almost immediate.

Lately I have been reading about the benefits of coconut oil, coconut meat, and flour.  I've even made myself a test subject as I've tried out various recipes.  I want to recommend some good books for you from Bruce Fife, N.D.:  "Cooking with Coconut Flour - a Delicious Low-Carb, Gluten-Free Alternative to Wheat," Coconut Cures:  Preventing and Treating Common Health Problems with Coconut," "Eat Fat, Look Thin:  A Safe and Natural Way to Lose Weight Permanently," and "The Coconut Oil Miracle."  These books can be purchased online at Amazon.com or from wildernessfamily.com.  I ordered the books and 4 pounds of flour and began testing.  Two especially good recipes are included this month.

Coconut flour is gluten free and 61% fiber.  Compare that to enriched white flour, 3%, wheat flour, 13%, and wheat bran, 27%.  Incorporate a couple of tablespoons of coconut flour into the food you eat each day.  Keep in mind that coconut flour cannot be substituted equally for regular flour.  An equal amount of liquid must be added, i.e., one egg for each ounce of coconut flour, or to 1/2 cup coconut flour add 1/2 cup liquid.  If you add more fiber to your diet, drink more water.  Fiber will help fill you up so you'll eat less, and it will slow down the release of sugar into your bloodstream.

Organic non-hydrated coconut oil is a saturated oil that is good for you and contains many health benefits.  It can be used internally and externally.  Expectant mothers rub in on their stomachs to prevent stretch marks, Islanders put it in their hair for extra shine and to prevent early graying.  Dr. Fife says that coconut oil is useful in controlling blood sugar and preventing strokes and heart attacks, lowering the bad cholesterol and raising the good.  Some with diabetic neuropathy have taken the oil internally (3 1/2 tablespoons a day) to regain feeling in their legs and feet and applied it externally to help heal sores.  

Dried unsweetened coconut meat is recognized for ridding the body of parasites and tapeworms.  After suffering with Crohn's disease for 20 years, one man found relief by simply eating 2 Archway coconut macaroons a day.  Dr. Fife says that coconuts cures a lot of things, but cannot cure brain injuries as a result from a coconut fallen on one's head from 40 feet.  Don't sit under a coconut tree.

Coconut flour, unsweetened coconut, coconut oil and butter, and xylitol sugar can be obtained from The General Store in East Concord.  Alice Arlow has also started carrying All Natural Coconut Juice with Pulp, made from young coconuts.

Coconut Butter Cookies

1/2 cup butter, melted, cooled slightly
1 cup white granulated sugar or Xylitol sugar (for diabetics)
4 large eggs
1/2 teaspoon vanilla
1/2 cup sifted coconut flour (no substitutes)
2 cups grated or flaked organic, unsweetened coconut

In a large bowl, use a fork and spoon to mix together melted butter, sugar, eggs, and vanilla.  Stir in coconut flour and coconut.  Drop teaspoonfuls of dough onto greased cookie sheet 1-inch apart and bake in 350 degree oven for 18 minutes or until lightly browned.  Cool on wire rack.  Makes 3 dozen cookies.

Cheddar Cheese Jalapeno Biscuits

4 large eggs
1/4 cup butter or coconut oil, melted, cooled
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/3 cup sifted coconut flour (no substitutes)
1/4 teaspoon baking powder
1/2 cup sharp cheddar cheese, shredded
2 tablespoons diced Jalapeno pepper

In a large mixing bowl, use a fork or spoon to combine the eggs, butter, salt, and garlic powder.  Sift coconut flour with baking powder and stir into batter until no lumps remain.  Fold in cheese and Jalapeno.  Drop 8 large biscuits onto greased cookie sheet and bake in 350 degree oven for 15 minutes or until lightly browned.

Mom's Chicken Salad
(Alita Dueringer)

3 large chicken breast halves, cooked with skin on, cooled in liquid, drained, and chopped in bite-size pieces (3 - 4 cups chicken meat)

3-oz. box lemon JelloŽ
1/2 cup boiling water
1/2 cup Hellmann's mayonnaise
1 teaspoon salt
2 (8-oz.) packages cream cheese, softened
1 cup celery, diced
1/2 cup onion, finely diced

Prepare chicken and cool.  In a small bowl, dissolve JelloŽ in boiling water.  Cool slightly.  In a large bowl, beat together mayonnaise, JelloŽ, salt, and cream cheese until smooth.  Mix in celery and onion.  Place mixture in a 9x13-inch pan and refrigerate until firm.

Mediterranean Tuna Casserole
(Alita Dueringer)

1 pound fettuccine or linguine noodles
4 garlic cloves, minced
1 small onion, finely diced (1/4 cup)
3 to 4 tablespoons extra virgin olive oil
2 (6-oz.) cans tuna fish (Italian or tuna in oil)
1/2 cup sun dried tomatoes, diced thin
1/2 cup white white or vermouth
1/2 cup heavy cream
salt and pepper to taste
3/4 cup frozen peas
3/4 cup fresh grated Parmesan cheese

Boil noodles according to package directions and cook until al dente, salting water.  Meanwhile, sauté garlic and onion until tender in olive oil in a large frying pan over low heat.  Add tuna, sun-dried tomatoes and cook for a few minutes.  Add wine and cook down for a couple minutes.  Add heavy cream and season with salt and pepper to taste.  Toss in peas and pasta.  Sprinkle with Parmesan cheese.  Serve immediately

Raisin Cake
(Mary Jane Scouten)

1 cup raisins simmered in 2 cups of water for 20 minutes; drained, reserving 1 cup water, cool; and raisins.

1 cup white granulated sugar
1/2 cup Crisco all-vegetable shortening
1 large egg
1 teaspoon ground cloves
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon baking soda
1 3/4 cups white flour, sifted
pinch salt
1 teaspoon vanilla

Prepare raisins, reserving 1 cup of liquid.  If you don't have 1 cup of raisin juice, add water until you do.  Allow juice to cool.  In a large mixing bowl, combine sugar, shortening, and egg until smooth.  Mix in cloves, cinnamon, nutmeg, baking soda, flour, salt, and vanilla, along with the raisins and reserved juice.  Pour into a greased 9x9-inch baking pan and bake in 350 degree oven for 50 to 60 minutes or until a toothpick comes out clean.  

Crock Pot Chicken Taco Soup (5-7 hours)
(Lynn Hollfelder)

1 large onion, chopped (about 1 cup)
16-oz. can chili beans, undrained
15-oz. can black beans, undrained
15-oz. can whole kernel corn, drained
8-oz. can tomato sauce
12-oz. beer (or water)
4-oz. can chopped green chilies
2 (10-oz.) cans diced tomatoes with green chilies
1.25-oz. packet taco seasoning
2 whole boneless chicken breasts

Shredded Cheddar Cheese
Sour Cream
Crushed Tortilla Chips

Place onion, chili beans, black beans, corn, tomato sauce, beer or water, green chilies, and diced tomatoes in a crockpot.  Add taco seasoning and stir to blend.  Lay chicken breasts on top of the mixture, pressing down slightly until just covered by the other ingredients.  Set slow cooker for low heat, cover, and cook for 5 hours.  Remove chicken breasts from the soup, and allow to cool long enough to be shredded.  Stir the shredded chicken back into the soup and continue cooking for 2 more hours.  Serve topped with shredded cheddar cheese, a dollop of sour cream and crushed tortilla chips.  (Cooking times may vary according to your crockpot).

Chicken Casserole
(Doris Bevington)

1/4 cup butter
1/4 cup flour
1 cup chicken broth
1/2 cup light cream with 1 cup milk
OR 14-oz. can evaporated milk
1/2 teaspoon salt
3 cups diced cooked chicken
2 cups cooked rice
4-oz. can sliced mushrooms, drained
1/4 cup chopped pimento
1/3 cup chopped green pepper
1/2 cup slivered almonds, toasted

In a large saucepan, melt the butter, blend in the flour, gradually adding the chicken broth, cream and milk mixture or evaporated milk.  Cook, stirring constantly until the mixture thickens.  Add the chopped salt, chicken, rice, and vegetables.  Sprinkle with slivered almonds.  Place in a greased 9x13-inch baking pan and bake in 350 degree oven for thirty minutes.

Cranberry-Raspberery JelloŽ Salad
(Doris Bevington)

2 (3-oz.) packages raspberry JelloŽ
1 3/4 cups boiling water
16-oz. can whole cranberry sauce
20-oz. can crushed pineapple, undrained
1 cup sour cream

Dissolve JelloŽ in boiling water.  Stir in cranberry sauce and crushed pineapple until the cranberry sauce melts and mixes well.  Chill until partially set.  Pour half of the mixture into a ring mold or 9x12-inch pan.  Chill until almost set.  Let the remaining mixture remain at room temperature.  Stir the sour cream and gently pour it over the set JelloŽ.  Gently spread the remaining JelloŽ over the sour cream.   Refrigerate until JelloŽ is firm.

Mail your family's favorite recipes to Marcella Stockin, 5200 Riceville Road, West Valley, New York 14171 or to marcellastockin@yahoo.com.  "Providing you with recipes to help make you the best cook in the neighborhood."  Visit http://www.cellascookbook.com for more great recipes and archived newsletters.