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Down through the years we have tasted food one way:  Mom's way, Auntie's way, Grandmother's way.  Let's tweak that delicious, mouthwatering comfort food to make it a bit healthier.  Sojourn to Healthy Eating shows you how.  Sojourn to Healthy Eating is a cookbook that doesn't say give up this or give up that.  It recommends ways to adjust recipes so that they satisfy your taste buds and your health.


​Like to spice up food with black pepper?  Fine.  How about using cayenne pepper instead.  Same kick to your favorite meals, but a healthier seasoning, and you don't have to use as much.  See, you can keep the taste, just change the seasoning to cayenne or even red pepper flakes.


​Love cheese and milk?  Have asthma?  Don't give up the cheese.  Tweak it with hemp or nut cheeses.  You won't miss that cheesy flavor when you use cashew cheese or cashew parmesan cheese in your recipes.  Easy, real easy to make.  Go to page 76 for the recipe.  Scroll down to see sample pages and recipes below.  For more recipes go to the Recipes page.


Appetizers & Beverages


Fruity Tropical Smoothie (page 8)

3 ripe yellow mangoes

1 cup pineapple chunks

1 medium banana, sliced

1 cup cold coconut milk

Place fruit and coconut milk in a high-speed blender and blend for 30 seconds. Serves 2.

Soups & Salads



Maple Ginger Salad Dressing (page 27)


1/2 cup dark amber maple syrup

1/2 tsp. ground ginger

1/4 tsp. red pepper flakes

1 tsp. fresh lemon juice or lime juice

1/2 tsp. sea salt

In a bowl, whisk together the maple syrup, ground ginger, red pepper flakes, lemon juice, and sea salt until they are well blended.  Let set in refrigerator for 30 minutes to one hour before pouring over salad, or use as a marinade.

This & That


Cashew Cheese (page 76)


1 cup cashews soaked in water 1 hour

2 tsp. lemon juice or lime juice

1/2 tsp. organic onion sea salt

2 dashes cayenne pepper

2 Tbs. spring onions

1/4 cup spring water

Drain cashews.  Place cashews in a blender

or food processor along with lemon juice,

onion sea salt, cayenne pepper, and spring onions.  Pulse for about 1 minute to combine ingredients.  Add water and process until completely smooth, about 2-4 minutes.  Eat cheese as it is or for firmer cheese refrigerate

it or bake it.

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