Griesdorf Salad

So, you have heard of the Waldorf Salad, this is my Kale version of the likeness of this salad.  And if you don’t like kale now, just wait, soon you will.

1 bunch of kale, cleaned and chopped

1 cup of shredded carrots

½ cup of pepitas (green pumpkin seeds – I prefer them roasted and salted)

½ cup of chopped walnuts

1 apple (pealed or not diced in medium size pieces)

1 cup of grapes

Dressing:  ½ cup of Vegenaise and ½ cup of your favorite balsamic vinegar dressing, flavored balsamic or plain balsamic.  Whip the dressing ingredients together, stir into the above salad ingredients and store overnight as the salad is better the next day when it melds thoroughly.

Apple Crisp

1-1/2 cups of oatmeal

½ cup of almond flour

¾ cup of coconut palm sugar

½ cup of smart balance

4 cups of pealed, cored and sliced apples

¾ teaspoon of nutmeg

¾ teaspoon of cinnamon

Optional – ½ cup of finely chopped pecans

Preheat the oven to 400 degrees.

Use smart balance to grease a 9” X 9” pan

Mix the dry ingredients together until it becomes crumbly

Spread the apples into the bottom of the greased pan

Add the crumbles over the apples and spread evenly

Bake in the preheated oven until the top is golden brown and the apples are cooked tender and there is a juice and syrup that is the cinnamon and the apples cooked down, approximately 45 – 60 minutes.

This recipe is vegan, vegetarian, gluten free, and low in sugar as it is much less sweet than that which is made with cane sugar.  Coconut sugar has a lower glycemic index than regular cane sugar.

4 Compelling Motivators to Effectively Change your Diet; 4 Resources to Support Your Change

Have you ever felt like making a change or a transition was too difficult?  Have you ever really wanted to do something and needed a few effective and guided things to do that actually really work?

Seeing family members sick with Diabetes, Obesity, Heart Disease, Cancer and those then leading to death is compelling reason number one.  These diseases cheat people of a life of leisure, enjoyment and activity.  There is nothing fun or fulfilling about spending 2 months caring for someone in ICU because they didn’t eat routine meals and didn’t follow their doctors’ advice to manage their diabetes.  The poor patient, if they recover, can end up on dialysis and that is if they are lucky and able to be treated.

Wait a minute, I have a pill for you.  Take this pill, it will fix this.  Listen to the side effects and you will be stunned that the drug companies actually think it is good marketing to pay for television advertisements that go on and on about the possible side-effects of their medications.  My God heaven help us, do you really want to expose yourself to those side effects?  Compelling reason number two is to avoid taking these toxic medications that are advertised on television.  Are you with me?  Are you frightened by them?  I am and I know I have many family members on many of them.  It makes me very sad to think about it.

Well their doctor knows best and he/she advised them to take these meds.  Really?  Compelling reason number three.  The doctors and the drug companies have a direct conflict of interest.  They are studying and gearing their meds to treat sickness.  They make you feel as if you have to listen to their advice and follow their instructions.  Sad truth is that they didn’t study wellness, they studied sickness so they are sickness experts and don’t really know nutritionally what is best for a patient to maintain their wellness.

Last, and most important, compelling reason number four; follow the money.  The organic, vegetable farmers have no money or lobbying groups or let’s just say they are under-represented compared to big pharma, the meat and dairy industry and the American Medical Association.  We have long known that we need fruits and vegetables to ensure wellness.  But what is less widely known is the damage that processed foods, meat and dairy causes the human body.  Did you know that processed foods packed with sugar and artificial ingredients, meat and dairy are directly associated with more closely linked to the cause of Diabetes, Obesity, Heart Disease and Cancer than genetics?  Dr. Colin Campbell spoke to a group of medical professionals at the University of Alabama Birmingham and explained how it is possible to control your diet and turn cancer off.  Can you imagine, having a diet that helped you preserve your wellness?

It is sometimes hard to find the truth when it is financially under-represented.  Fruits and veggies are not high dollar cash crops.  But, the information is out there for us.  Dr. Sanjay Gupta “The Last Heart Attack” a CNN Special was the first documentary that we watched just after my father’s heart attack and death.  This is excellent information.  This is a compelling documentary that exposes the real source of Heart Disease and immediate and actionable steps that we can take to prevent this, even if we genetically have a predisposition to Heart Disease as one would expect when their parent dies of the disease.  Thank you, CNN and Dr. Gupta for an informed, documented and compelling piece of motivational journalism.

The “Engine Two Diet” instructs you on exactly how to rid your home of processed foods but first, it explains what a processed food is and why you want to bag them all up and give them to the garbage man rather than your church or neighbor.  Compelling and motivational, this documentary was made with passion, process and aims to motivate you into a lifelong commitment.  It worked for us so well that we have maintained for nearly 7 years.  When is the last time you made a diet change that lasted for SEVEN YEARS?  Rip Esselstyn, you gave us guidance by explaining the problem and exactly what we could do about it.  If you don’t want to be a victim, if you are a fighter, an active person and a go getter, get it going.  Thanks Rip, sincerely thank you for an entertaining and motivating documentary on how to get started.

Wait, compelling documentary number three, “Forks Over Knives”. The documentary introduces the irrefutable China Study and the evidence of animal protein and animal fat and their relationship to cancer and heart disease.  It addresses the history of our government’s support of the meat and dairy industry, the creation of the food pyramid as an educational tool, as well as its support and backing of big pharma.  All of these are clearly a money-making endeavor that is supported by our capitalistic society.  Frankly, this was hard for me to get my mind around.  How could this be?  Could we really have been let down like this?  How could all of these things work against the public best interest?

But then the documentary of all documentaries came out, “What the Health”.  Our phone and email began to ring as friends watched it.  They wanted to talk and they needed recipes.  They were taken by the clear and understandable content.  Doctor after doctor who had crossed over to the other side where wellness and medicine were working together presented one after the other their compelling stories, fact based, understandable and concrete data.  Compelling data from doctors who were happy to share and documentary number four is so very good.  I loved this documentary.  But, I must say that there seems to be magic in the four of them.  Have you binge watched a television show or a sporting event?  I suggest you binge watch these four documentaries in the order listed above.  Your, “I want to be healthy switch” will be flipped and you’ll know just how and where to start.  You will be all primed and ready to take recipes, cooking, eating out and life to a different place.

Let me also say, I don’t care if you have any of the aforementioned diseases.  You are not dead yet.  You don’t have to become a statistic.  You can do something about your health in a way that is positive and toward wellness rather than just treating the sickness that you have.  What if you treated the sickness AND treated yourself well?  Do you think you would get better faster or slower?  It makes all the sense in the world, but you don’t know what that looks like because traditionally, we are taught in the structure that supports our sick treating and pill pushing capitalistic money-making practices.  Don’t get me wrong, doctors spend their lives dedicated and working to make their patients free of disease with the best of intentions.

Rarely do you find a doctor that is wellness educated or who has taken more than one required nutrition course in medical school.  Rarely do you find a nutritionist who has read or knows about the largest nutrition study ever conducted in the world.  I know this seems odd.  No, this seems wrong and it is but I have stumbled into something that is truly worth sharing that is not a joke and that is so vitally important to you and to me, to our friends and to our families.

Can you do something different?  Can you spend a short amount of time and watch 4 documentaries?  If you do take the first steps, you will find it easy and effective to make a change.  The reasons are compelling but you will also find that the information motivational.  The change has lasted for me, my husband and two daughters because the facts are compelling, motivational and the change made us feel so well, good and awesome.  It is a blessing and a gift to be well and to have our health.  Health is impacted by science, genetics, environment and nutrition.  You can be well and so can your family if you choose to educate yourself.  I hope that you feel compelled to see the documentaries and motivated to comment about your transition.  I will be here.  I hope to share with you and maybe I will have another opportunity to help you, guide you and cheer you on in some small and productive way.  I would be honored to be part of your wellness.



Back left in the photo is a vegetable that you may not have tried, kohlrabi.  It is certainly one of my absolute favorites.

I cut the top and the bottom off and then peal the outside skin off leaving a juicy interior that is sweet, crisp, refreshing and pleasant.

If you haven’t tried this wonderful vegetable, I recommend you buy 2 or 3 of them at the store this weekend when you shop for your produce and try it raw.  I have always eaten and served it as a cut raw vegetable rather than cooking them although I have heard that they are good cooked as well.

garlic beside ginger and pepper on brown wooden table
Photo by Pixabay on

Vegetable Bake

This recipe is not to be under-estimated.  I can serve this each week with a different mixture and it seems like a different dish, because it is.  

5 medium Red potatoes cut into bite size pieces

½ head of cabbage

4 medium carrots cut into bite size pieces

4 medium size stalks of celery cut into bite size pieces

1 large sweet onion cut into bite size pieces

1 Cup Peas – black-eyed, butter or cream

2 Tablespoons of Smart Balance

Season with Salt, Pepper, Cavender’s Greek Seasoning

Bake at 350 degrees in a pan sprayed with olive oil for 1 hour, until potatoes are tender.

Makes 6 Servings


Nutrition Facts
Servings: 6
Amount per serving  
Calories 220
% Daily Value*
Total Fat 5.6g 7%
Saturated Fat 2.3g 11%
Cholesterol 8mg 3%
Sodium 102mg 4%
Total Carbohydrate 39.6g 14%
Dietary Fiber 6.2g 22%
Total Sugars 7.7g  
Protein 5.1g  
Vitamin D 0mcg 1%
Calcium 75mg 6%
Iron 2mg 10%
Potassium 1119mg 24%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by Verywell


Nutritional Yeast

What is Nutritional Yeast?

Baking yeast, the kind that makes bread rise, has a non-reactive by product which is called nutritional yeast.  The nick-name is actually “nooch”.

Why use it?

  1. The number one reason to use it is that it tastes great. I don’t mean a little good, I mean it tastes and melts really well adding a savory to your dish that is similar to cheese.
  2. It is extremely packed with nutrition, thus the name.

Bragg Nutritional Yeast, 1 Tablespoon Serving

180% Daily value of B1 (Thiamine)

160% Daily value of B2 (Riboflavin)

70% Daily Value B3 (Niacin)

140% Daily Value B6 (Pyridoxine)

40% Daily Value Folic Acid

40% Daily Value B12

3 grams protein

1gram fiber

*Any B12 is a fortified added ingredient as it does not naturally come in this by product of baker’s yeast.

How to use it?

The top, most used ways to incorporate this into your diet are as follows.

  1. Savory additive to pasta or meat alternative dishes.
  2. Raw by sprinkling into smoothies and salads
  3. Vegan dishes to replicate cheese such as nacho dip and mac and cheese

Where to find it in your grocery store?

The bulk bin or in the spice isle. Bragg Nutritional Yeast Seasoning

Peanut Butter and Kale Salad




1-2 bunches kale (dark green or Lacinto)

2 medium shredded carrots

½ red onion

2 Tablespoons natural peanut butter, almond butter or cashew butter (I use peanut butter)

¼ cup apple cider vinegar

2 Tablespoons walnut oil or olive oil (I use walnut oil)

2 Tablespoons agave or honey (I use honey)

½ teaspoon, sea salt

1/3 cup peanuts, chopped for garnish


Remove leaves from stems and freeze stems in vegetable both bag in freezer.  Stack several leaves cut them lengthwise and then chop into bite size pieces.  Place all in large bowl.  Add shredded carrots and thinly sliced and diced onion.

Whisk together the peanut butter vinegar, walnut oil, honey and salt until creamy smooth.  Add to kale mixture and toss well to coat.  You may not need all of the dressing, depends on the size of your 2 bunches of kale.  Add chopped peanuts upon plating and serving.

This is a simple salad that can be refrigerator kept, however, if served after refrigeration, allow it to come to room temperature before final toss and plating.

Why Blog…Why Share?

In August of 2011, I lost my father to a sudden heart attack.

His father lived to be in his 80’s although his eldest brother died of a heart attack in his 40’s. My dad made it to the hospital thanks to the courageous care of my step-mother Ann and sister Bethany, a great EMS Team and the will of God.  Like most who suffer cardiac arrest, my father died.  Interestingly, CPR is said to be approximately 10% effective.  In the movies and on TV, if the patient makes it to the hospital or is revived, they live.  In reality, that is not how it works.  After 3 days, it is for the most part known if recovery will occur by the individual’s brain activity.  In our case, my father was fortunate to have an additional 3 days for a chance albeit remote, to recover.  In his case it seemed that he had 24 hours really and from that point, he didn’t recover and spent 9 days in Intensive Care.

At the same time our family emergency was occurring, Dr. Sanjay Gupta’s documentary aired on CNN called “The Last Heart Attack”.  My phone started to buzz with helpful and loving suggestions from friends and co-workers that the information might be helpful in some way.

“The Last Heart Attack,” a CNN documentary hosted by Emmy-award winning correspondent Dr. Sanjay Gupta, looks at the science of heart disease prevention. Dr. Gupta, who has a family history of heart disease himself, investigates whether diet and modern medicine are enough to prevent all heart attacks.



I assure you that CNN and Dr. Gupta pulled out all of the stops on this one.  It is informative, educational, eye opening and in many ways bold.  This was the starting point of my life after my father’s death.  We watched the special with our daughters and we asked the question that I always ask, “should we do something, or should we do nothing”?

Here I am again, asking myself the same question, “should I do something, or should I do nothing”?  Again, the answer is that I should do something.

For your sake and the sake of your family and friends…please ask yourself the same question.  Should you do something, or should you do nothing?  Please allow me to suggest that you watch the special mentioned above.  I know that you will be part of a progressive change, a movement toward the All Good.

Welcome to my world of action, commitment and continuous learning.  Thank you for being here and thank you for joining me on this heartfelt journey of learning and care for one another.

All Good,