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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 shows you how 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 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.  For more recipes go to the Recipes page.


Soups & Salads



Sweet Coconut-Ginger Creamed Corn (page 24)

1 Tbs. coconut oil

1 small red onion, cut into 1/4-inch pieces

1/2 tsp. ground allspice

3 cups fresh sweet corn, about 6 ears of corn

1/2 tsp. sea salt

1/2 tsp. fresh ginger, peeled and grated

1 cup coconut milk

cayenne pepper

In a medium-size sauté pan over low heat, combine coconut oil, onion, allspice, and sea salt.  Sauté, stirring often until onion browns, about 10-12 minutes.  Add the corn and ginger.  Raise the heat to medium and cook, stirring frequently until soft, about 5 minutes.  Reduce heat to low.  Add coconut milk and the maple syrup and simmer, stirring often, about 10 minutes.  Season with sea salt and cayenne pepper to desired taste.  Serves 4-6.

This & That


Chickpea Gravy (page 79)


2 Tbs. olive oil 

1/3 cup chickpea flour

1 tsp. organic onion sea salt (Redmond Real Salt Brand)

1/2 tsp. paprika

1/2 tsp. sage powder

2 Tbs. onion powder

1/8 tsp. cayenne pepper

1 cup cooked chickpeas

2 cups vegetable broth (from cooked chickpeas)


In a large and deep frying pan over medium heat, cook olive oil, chickpea flour, sea salt, paprika, sage powder, onion powder, and cayenne pepper, stirring for 1-2 minutes.  Stir in chickpeas and 1 cup of vegetable broth and continue stirring over medium heat for 5 minutes.  Add another cup of vegetable broth and cook for 5 more minutes.  Once gravy is absorbed and creamy, pour into blender and pulse until chickpeas are blended and smooth.

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