Monthly Archives: January 2013

Beef Broth

After cooking a Sunday roast, save 1/2 of the broth. Put in refrigerator for about 24 hours till the fat rises to the top of the broth. Skim off all the fat and place 1 cup of broth into individual freezer bags. Freeze until needed.

Use for gravy, soups, and rice pilaf.

Marie’s Southern Vegetable Soup

2 14 oz. cans organic diced tomatoes
2 cups water
1 fresh ear corn, with corn removed from cob
1/2 cup chopped sweet onion
1/2 tbsp olive oil
1 carrot, sliced
1 clove garlic, chopped
2 tsp salt
1 Yukon gold potato, peeled and chopped
1 cup fresh or frozen green beans, chopped small
1/2 tsp pepper
1 stalk celery, chopped
1 packet frozen beef broth

Saute onion and okra in olive oil in large pot. When lightly brown, add all other ingredients. Simmer for one hour. Check to make sure vegetables are tender. Serve hot.

Optional- add water if needed.

Chicken Soup, and Cold and Flu Remedies

When you make chicken (or other hot soups) and add tomatoes, carrots, celery, garlic, brown rice, onion, and parsley, you not only have something to make you feel better, but also something to aid in long-term health preservation. These ingredients have special properties that help with strengthening the immune system, such as Vitamin C. Chicken soup can even help relieve nasal congestion.

A bowl of steaming chicken soup is one of the most potent home remedies. Another is hot tea. Chicken soup helps keep reduce and eliminate inflammation in the airways. It contains aminio acids that can aid in treatment of bronchitis and other inflammatory respiratory illnesses.

The specific ingredients help with these things:

celery: reduces risk of cancer and high blood pressure, contains potassium, Vitamin C, and soluble fiber

carrots: lower colesterol, reduce risk of heart attacks and certain cancers, help with absorption of Vitamin A, help strengthen eyesight

garlic: natural antibiotic, ease ear infections, lower trigycerides, lower cholestoreol, lower risk of stroke, kill bacteria of nose and throat, relieve asthma symptoms, reduces some aging symptoms

brown rice: keeps digestion regular, high in fiber and complex carbohydrates, source of B vitamins, high in protein, good for digestive tract and immune system

onion: Interesting note: during the Civil War, onions were used to fight dysentery. There is a tradition of using onions in home remedies for this disease. Onions can reduce inflammation, boost the immune system, and help to reduce birth defects.

parsley: relieves urinary tract infections, breath freshener, natural healing powers

tomato: help keeps older people active, aid in prevention of cataracts, high in Vitamin C, good source of Vitamin A and iron.

okra: high in Vitamin C, powerful antioxidant, fights cancer and heart disease, contains lots of magnesium, slows bone loss, fights chronic fatigue, lowers blood pressure, fights diabetes. aids in prevention of digestive disorders

One more home remedy:

Vicks Vapor Rub on the feet is better than on the chest, it works quicker to open nasal passages and stop coughing. Rub the Vicks on bottom of feet, then put socks on. Continue to change Vicks (and socks) every 4 hours. If you put on chest, don’t go outside in the cold until you wash it off.

Reminiscing with the Redhead

I hope the simplicity of my cookbook and my recipes will help everyone who reads them to rediscover the joy of cooking from scratch for your families. Remembering back to my childhood in Greenville, South Carolina, I recall Sunday dinners with white linen tablecloths and Sunday dishes… food cooked from a summer’s canning and freezing or summer fresh… conversations started up even while we were passing the delicious smelling food… fresh creamed corn, wonderful roast beef and gravy or fried tender chicken, whipped potatoes made from cream and butter, fresh cooked pole beans, pinto beans, biscuits, sweet tea.. These meals could have walked out of the pages of Southern Living Magazine.

So when I got married, I was going to have these wonderful Sunday dinners for my husband and future children. And I wanted everyone at my house after church, eating Sunday lunch and relaxing on the porch. But all of a sudden, everything changed. I was told my baby was very sick and couldn’t eat anything. She was so precious, and we were going to lose her. We cried and prayed and went to work, asking the Lord to lead us to what we could do, if anything to save our child. We found that we needed to change the way we ate. I thought to myself , “How do you cook Southern style with soy and tofu?” I was afraid and mad and felt sorry for myself and overwhelmed. If you are there, I hope this cookbook can help you.

I’ve spent the last 18 years changing Southern-style eating into healthy Southern eating. Since I had quit my teaching job, it also had to be economical. Food is so important for good health, but also for family memories. I was a third grade teacher, so I have written this so that even a child could learn to cook. When I was faced with the tragic possibility of losing one of our children because of the food we were eating, I was so overwhelmed. SO if you feel frustrated about what to cook, what is healthy, or if you don’t know how to cook at all, then it is my prayer that this cookbook will help you!

I hope this cookbook will help you rediscover the joy of cooking your own food, and the wonderful feeling that comes when your family loves and thrives on your cooking. I do believe that we don’t have to stop our wonderful heritage of fabulous Southern cooking. We just need to make a few healthy changes, and we can once again have fabulous Sunday dinners, church dinners– with wonderful Southern dishes.

Now let me tell you those wonderful dinners happened when we got invited over to dinner at different family friends’. My mother was from the Midwest. She couldn’t cook this way. Then I married a Deep South boy whose mother cooked every Sunday, just like in those homes I had visited as a child. And this time, I was family. I tried to cook all of my mother in law’s food. She would take a pinch of this or that, and I would stick a measuring spoon under her pinch. Then I would write down how much. I changed these recipes to include olive oil and raw honey or pure maple syrup. Homemade brad and gravy was made from fresh ground flour, the healthiest way to eat. Our whole family’s health changed, and dessert was for special occasions.

I have also tried to show you that having a pantry is essential for eating healthy, but also important for getting real food on the table. It helps you stay on your budget, and it takes the stress, off, because everything you need to make those meals is in your pantry. I set up the pantry so that you don’t even have to think, especially when someone is sick and there are too many decisions to be made. Thats why I’ve made up your menus and grocery lists,.. This cookbook can be taken into the grocery store with you so that you know what to buy. Copy the menu pages and put them on the refrigerator so that your family will know whats for dinner. One thing this way of eating has eliminated in our family is weight problems. My husband was able to lose thirty-two pounds in six weeks; and he hasn’t gained it back. This is not a diet, it is just eating Southern food healthy style. This cookbook has no processed sugar, sugar substitutes, diet foods, or processed foods. It is cooking from scratch.

The most important part of cooking this way, something that I have never seen mentioned in any healthy cooking or diet book, is grinding your own grain. This one thing brings more nutrition to the body and helps to prevent so many present-day maladies that I highly encourage you to add this step into your new, healthier way of eating. It’s the one thing that has been overlooked, and I believe it is the most powerful thing God has given us for a healthy body.

I hope you will find cooking and shopping with this book easy and fun and that families are healthier and happier.

May God Bless,
Mary Beth

Psalm 30:5 “Joy comes in the morning”

Chicken and Rice Soup

2 cups chicken broth
1 cup water
1 cup chopped carrots
1/4 cup chopped celery
1 tsp sea salt
1/8 tsp black pepper
1/4 tsp parsley (optional)
1/4 tsp celery salt (optional)
1 cup brown rice, already cooked
1 cup cooked chicken, diced

In saucepan, heat broth and water. Add carrots, celery, salt, pepper, parsley and celery salt. Simmer 30 minutes until vegetables are tender. Add rice and chicken. Heat through and serve.

Cheese Quiche

1 1/2 cups half and half
4 eggs
1 teaspoon sea salt
1/2 teaspoon dry mustard
1 tbsp grated Parmesan cheese
1/4 cup Havarti cheese
3/4 cup Cheddar cheese
1 pie shell

Mix together half and half, eggs, salt and dry mustard. Place cheeses in bottom of pie shell. Pour liquid mixture over top.

Bake at 350 degreese for 35 to 45 minutes until lightly browned on top and well set in the center. Cool about 10 minutes before serving.

Whole Wheat Waffles and Pancakes

2 cups fresh ground whole wheat flour
4 teaspoons baking powder
1 teaspoon salt
1 egg
1 3/4 cup skim milk
1/4 cup olive oil
1 tsp. vanilla extract
Organic maple syrup

Mix dry ingredients thoroughly. Add egg, oil, vanilla, and milk. Mix all ingredients only until combined.

For waffles, heat up waffle iron to temperature, pour 1/4 cup batter on each square on waffle iron. Remove waffle when done.


1. I like to top with fresh strawberries, blueberries, or peaches. You can serve with one fruit or all of them! I usually don’t peel the peaches, and leave the skin on them for texture and flavor.

2. Add a cup of blueberries or 1/2 cup chopped pecans to the batter when cooking!

Dessert Waffles

Using the same recipe, add a cup of mini chocolate chips into the batter. When cooked, serve waffle with a scoop of vanilla ice cream and fresh strawberries, blueberries, or peaches. Drizzle 1 tbsp. of organic maple syrup over the whole creation!

Variations: you can also use homemade whipped cream-

Spinach Salad

1/2 cup silvered toasted almonds
one bag of organic baby spinach leaves
1/4 red onion, sliced thinly
1 small cucumber peeled and sliced
5 sliced strawberries


1 organic lemon
2 tbsp. Bragg organic apple cider vinegar
1 tbsp. Bertolli extra light olive oil
1 tsp. Simply Organic poppy seeds
1/4 cup sugar

Squeeze juice from lemon for dressing, and use 1/2 tsp of lemon zest in dressing. For lemon zesting in structions, click . Shake dressing well. Combine all salad ingredients, mix, and serve with dressing. Enjoy!

Yogurt Parfait

Organic vanilla yogurt
Fresh or frozen strawberries and/or blueberries, unsweetened

Place 1/4 cup yogurt in bottom of a glass, and add layer of 1/4 cup fruit and another layer of 1/4 cup yogurt. Top with granola. Refrigerate until time to serve.

Serving suggestion: I serve mine in parfait glasses I found at the flea market. For less than five dollars, I got a set of six. They look like a tall, thin glass on a short pedestal. The parfaits look beautiful in them, and it makes people feel special when they eat out of them. This recipe can also be used as a dessert recipe for guests.