All posts by carolannnewsome

C. A. Newsome writes mysteries with a dash of romance centered around the Mount Airy Dog Park in Cincinnati, Ohio.

Aztec Diet, Phase II: Magical Fruit

Pounds lost since February 19: 25.5# (includes 6 weeks of relaxed dieting due to work obligations.)
Pounds lost since May 5: 3.4

Menu, 5/8: Pre-Breakfast: Coffee and 2 cuties; Breakfast: 1/2 Chocolate Cherry Banacado Lunch: Ceviche Dinner: 1/2 Chocolate Cherry Banacado; Evening Snack: air-popped popcorn

Menu, 5/9: Pre-Breakfast: Coffee; Breakfast: 12 ounces cottage cheese with 1 cup blueberries and 1 banana; Lunch: chicken quesadilla from Taco Bell; Dinner: I was too exhausted to think about food. 12 ounces of almond milk and a red bell pepper; Evening snack: 2 bananas

Thursday was busy and I was grabbing food on the go. I didn’t do too badly, considering.

I want, want, want to get back to writing Maximum Security. Life is interfering with art again. Now that the audiobook is in the pipeline, I’ve got a pile of flutes to polish for Pat and a number of practical matters that need attending. Plus, Zipper, the amazing paraplegic schnauzer has just been diagnosed with cancer. Pat and Anna are needing extra TLC. They’ll find out this afternoon about his treatment options and prognosis. As Brent says, “Life is messy.”

Now that I’m talking about Phase II and solid food, I thought I’d talk about beans.

Beans are a terrific and often un-sung diet food. Cheap, filling, nutritious, packed with fiber. On paper they have more carbs than are desirable, but beans have a high percentage of “resistant starch,” meaning they do not break down quickly like typical carbs and thus, don’t spike blood sugar.

Beans are one of the best sources of resistant starch. Green bananas are another. Other stars are whole grains, such as rolled oats and long-grain brown rice. You can amp-up the effects of your Aztec Diet by choosing resistant starches whenever possible. (Get more info on resistant starch here)

You can further increase the nutritional value by sprouting the beans before you cook them. Sprouting your beans first has the added benefit of reducing gas.

I usually make a pot of Curried Black Beans every week. I get four 12 ounce or six 8 ounce servings per pound of beans. Nuke a bowl and top with grated cheese and yogurt (a great substitute for sour cream). Stir in a scrambled egg or some sauteed veggies. Toss them on a low-carb tortilla with hot sauce.

Today I’m starting a pot. It’ll be done some time Sunday. Don’t let that scare you, the prep is super-simple and can be tailored around any schedule.

Curried Black Beans

    Soak 1 pound dried Black Beans in your crock-pot for at least eight hours (overnight works well). If you see tiny bubbles forming on top, drain, rinse and replace the water. Otherwise, the beans might sour.
    Rinse the beans, then let the damp beans sit for 24 hours or so (if the beans dry out, rinse them and drain again). By this time, you should be seeing little “tails” on some of the beans.
    Rinse again, then cover with an inch of water
    Add 2 – 3 rounded TBSP curry and 2 bay leaves
    Cook in your crock pot until soft, around 5 hours on high. If you’re going to be gone all day, put them on low and they’ll be done for dinner.
    Add 1 TSP Real Salt or other whole salt in the last 10 minutes before serving (Don’t add salt in the beginning, it prevents the skins from softening)

Aztec Diet: Raw Fish, Anyone?

cover for soon-to-be-released audiobook
cover for soon-to-be-released audiobook

Today I hit the “Publish Button” at ACX. So the audio version of A Shot in the Bark is in the pipeline and will be ready for purchase in two to three weeks. To whet your appetite, I’ve posted the five minute sample on Sound Cloud. https://soundcloud.com/carol-ann-newsome/a-shot-in-the-bark-a-dog-park

I’m awed by the fabulous job Jane Boyer did with the narration, bringing Lia, Anna, Peter, Bailey and the rest of the dog park gang to life. When I first contacted her, I told her that the tone of Shot ranged from creepy to cozy. I said it had a large cast of characters. She didn’t blink, and she’s been a consummate professional throughout the entire process. Jane has committed to continuing the series with Drool Baby, and I couldn’t be happier. Expect the second audiobook before the middle of August. I can’t wait, because I know the next book is going to be even better.

My evening job is over until June, so I’m back to regular hours and getting my Aztec Diet in hand. Not that it was totally out of hand, but I did make a number of concessions, including having a solid food in the evenings. I still managed to lose a few pounds. Now I’m looking at Phase II in earnest, and working on more quick and easy recipes for one to suit the Aztec Diet.

I’m a big proponent of raw food, and it fits well with the Aztec Diet. No, I can’t do a 100% raw food diet. But 50% raw food is do-able for most folks and still gives significant benefits.

Most raw foodies are vegan. I’m not. Fish is easy to consume raw. Easiest is sushi. Of course, we aren’t allowed to have sticky rice. But you can have sashimi. I occasionally stop at the sushi counter at Kroger’s and ask them to make me a sashimi plate. Sushi is still a fringe food in Cincinnati, so the sushi chefs at Kroger’s are always thrilled to get a special order. They fix it up with avocado and cucumber on a bed of baby romaine. Yum.

If you want to do-it-yourself, you can always pick up a package of individually frozen tuna steaks, a jar of pickled ginger, a tube of wasabi and a bottle of soy sauce or Bragg’s Liquid Amino’s. No, the tuna won’t be as tender as sushi quality, but it will be cheaper and you can have it at your leisure, at home. Be sure to slice against the grain.

Only use tuna. Sushi grade fish is frozen for an extended period at 0 degrees to kill any parasites. If you have a source for sushi-grade fish, great. If you’re like me, you’re stuck with the grocery store. Tuna is the only readily available fish safe to eat raw, as it does not get parasites like other types of fish.

Carol at MIrador del Condor

Another wonderful raw fish option is ceviche. Ceviche is a South American specialty consisting of raw fish that is “cooked” by marinating it in something acidic. I fell in love with it when I was in Peru. You can use vinegar, fresh lemon juice or lime juice. Lime juice gives the tastiest results. If you are feeling decadent, you can use vodka. Ceviche can be made from any white fish. Shrimp and scallops are also used. Tilapia is inexpensive and gives nice results. Raw salad vegetables and spices are added to the marinated fish. Often oil is included. You can check out these recipes: Tilapia Ceviche http://www.foodnetwork.com/recipes/marcela-valladolid/tilapia-ceviche-recipe/index.html and Vodka Ceviche http://www.nytimes.com/2008/04/30/dining/302prex.html

Or, you can try my recipe for a single serving, below:

Carol’s Easy-Peasy Ceviche

    Dice 6 ounces of tilapia filets (or other white fish), place in a glass jar
    Add juice from 2 large limes put the lid on the jar and rotate the jar to ensure the juice has coated all the fish. Put the jar in the refrigerator, rotate occasionally to re-coat the fish. Fish is ‘done’ when it is white and opaque. Time will vary, depending on the size of the pieces. Minimum 20 minutes to a couple hours.
    While the fish is marinating, dice 1/4 – 1/3 Cup each: English cucumber, red bell pepper, tomato (optional. I don’t use tomatoes because I can’t eat them, but they are a classic ceviche ingredient)
    Thinly slice the white part of 1 green onion
    Dice 1/2 avocado (optional)
    Dice 1 serano pepper (optional)
    When the fish is ready, drain the lime juice and discard.
    Season with salt and pepper, if desired.
    Add hot sauce to taste, if desired
    sprinkle on fresh or dried cilantro
    Stir in 1 heaping TBSP mayonnaise or Miracle Whip (optional, but don’t knock it till you’ve tried it)
    Stir in vegetables

Many folks eat this on saltines or tortilla chips. Since we’re all about lowering carbs, I suggest simply eating it with a fork. You can also spoon the ceviche onto baby romaine leaves for finger food.

Your Dog Could Be A Star!

Llightning
Lightning

Is your dog the reincarnation of Houdini? Can he find his way out of tight places? Is no fence safe?

I need a cover dog. And I’m willing to give the finished oil painting portrait of this dog (16″ x 20″ or larger) to whomever supplies me with the photo after I’m done photographing it for the cover. The winner gets the painting, I keep the reproduction rights. The winner and canine will also get an attribution in my book, along with a brief profile.*

The name of the book is Maximum Security. It features my dog Max as an escape artist. Only problem is, I featured Max on the cover of A Shot in the Bark and I can’t use her again. So I need another dog face.

Chanel
Chanel

I need a decent photo of a dog squeezing under a fence or other tight place. It must include the dog’s face, from the front or a slight angle. Extra credit for a manic look in the eyes. The more expressive, the better! More points for rescues. You can submit as many photos as you like. You don’t need to be a professional photographer, just be able to capture the face and have it in focus. I’ll post my favorites on this blog. Send your photo to carolannnewsome@netzero.net Put “Caught in the Act!” in the subject line.

You must have taken the photo yourself and either own the dog or have the owner’s permission.

Rose and Izzy
Rose and Izzy

I expect to be working on the painting in August or September, so there’s plenty of time to take pictures. As an enticement, I am posting photos of prior covers and other pet portraits so you can see what I do. We’ll say the deadline is July 30, 2013.

Drool Baby
Kita
Max
Max
Max's Portrait
Max’s Portrait
cover for soon-to-be-released audiobook
Cover for soon-to-be-released audiobook

*By submitting your photo to this contest, you are giving me permission to post it on this blog. If your photo is selected, you are giving me permission to use it as source material for a painting to be used as a cover on my up-coming book, Maximum Security, and for other commercial purposes.The winner will receive the finished painting and no other compensation. The winner receives bragging rights only, and does not receive any reproduction rights associated with the finished painting.

I Don’t Have a Dog in this Fight

I don’t, really. But Robert Marx shot that pit bull at my dog park, on my stomping grounds and people are still talking about it ten days later. I’ve had two people enthuse how I should build a novel around it. This would involve people shooting vicious dogs, and the revenge killings that follow. It would be a blood-bath, I’m told.

Regarding this incident, the press is one sided and inaccurate. Robert Marx isn’t talking and Kaitlynn Hornsby isn’t telling the truth. She refers to Bruski as a “big baby” and paints him as a friendly dog who was initially attacked by Marx’s border collie mix. (Rumor has it that Hornsby has been asked to leave other dog parks and not come back.)

The most balanced reporting was in USA today, which stuck with police reports and did not quote Ms. Hornsby. Other news outlets contain such faux gems as:

Huffington Post: Kaitlynn Hornsby and Silas Parker say their pit bull was being playful with Marx’s dog on Tuesday when the other dog bit it. They say their pit bull bit back and Marx killed it within seconds.

Columbus Dispatch: “He didn’t even give me a chance to break up the fight,” said Hornsby.

Only one of the news outlets I checked have cited any of the witnesses.

This morning, a man I have known for years only as “Moe’s Dad,” was sharing what he saw when I arrived at the dog park today. He is one of two witnesses I’ve spoken with since the shooting.

The first witness I spoke with was sitting with Bob and his wife, Lois, when a melee between a large number of dogs broke out. He stated that Bob was sitting many yards away from the fight and you could here his dog screaming. Bob is 74 and has diabetes. He has limited movement and it took him some time to arrive at the fight. By then it had winnowed down to the two dogs, Bruski and Rowdy.

Both of my witnesses state that neither owner was nearby when the fight broke out. So I want to know, how does Ms. Hornsby know which dog started it? (Another news outlet states witnesses reported seeing Bruski attack Rowdy.)

Moe’s dad said he noticed Bruski behaving aggressively when he arrived at the park that afternoon, and that he told Ms. Hornsby that she needed to control her dog better. Then he took Moe to the back of the park to get away from any possible altercation between the dogs. When the fight broke out, he went to the fray. I forgot to ask him why. Possibly Moe ran towards the fight, as dogs tend to do. He did say he was trying to keep Moe out of it.

He arrived among the circle of onlookers after Marx tazed the dog. He stated both dogs were limp and perfectly still. He saw Marx lean over and “puff up the other dog like a loaf of bread,” Marx then moved around to the side of the dog, pressed his gun up on Bruski’s shoulder, 2 inches to the side of the spine and fired. He stated Bruski did not respond while Marx was handling him. He demonstrated the angle of Marx’s shot, which was about 30 degrees. He stated he was standing on the other side of the dog from Marx and was afraid at the time that the bullet would go through the dog and hit him. He said Bob never looked up to see what was on the other side of the dog when he fired. He also stated that it took several seconds after the shot was fired before Bruski responded by getting up and walking a short distance, then falling down.

Neither witness I talked to was able see whether anyone made any effort to separate the dogs before Marx tazed the dog. It can be concluded by the distance Marx had to cover to get to the fight that there was time for intervention before he arrived. Moe’s dad covered acres of ground to get to the fight and arrived before Marx shot Bruski.

Moe’s dad said Bruski’s jaws were still around Rowdy’s neck after he was tazed, and Marx made no attempt to separate the dogs once they were both laying limp on the ground. We both suspect (but do not know) that the dogs could have been safely and easily separated at that point.

I’m just sick about this.

Neither owner was in the right. Hornsby should have had better control of her dog and Marx should have stopped once the dogs were limp. Regardless of how you feel about pit bull attacks, Marx is guilty of shooting a firearm in city limits. It is against state law to use a firearm to defend personal property. Everyone who completes a concealed carry course is told this. They are also told that pets are classified as property.

As I said, I don’t have a dog in this fight. I’m not about to defend either owner. But there are things we can take away from this.

    1. All dog parks are potentially dangerous places.

    2. Keep your dog under close supervision when strange dogs are around.

    3. Know the difference between “rough play” vs. aggression and predator behavior, and if your dog tends towards aggression, don’t take it to the dog park.

    4. Dog fights are more likely to happen when a crowd of dogs forms. I see crowds of dogs forming because their owners are congregating in large groups, and dogs tend to stay near their owners when others are around. So don’t congregate in large groups.

    5. If you see a large group forming, take your dog to another part of the park.

    6. If you see a dog behaving in an aggressive manner, take your dog to another part of the park or leave.

    7. Dog parks are not a good place for small children. Even if the dogs are just playing, it’s easy for them to knock even adults over.

    8. If your dog starts behaving aggressively, put it on a leash and get it under control. Take it to another part of the park or leave.

    9. The safest way to intervene in a dog fight is to grab the aggressor (both dogs, if possible) by the hind legs, then lift the hind legs up while pulling to the side. A vet tells me she successfully used this maneuver on a pit bull.

    10. Do not bring treats or food into a dog park. Some dogs are food aggressive. Your dog may be fine, but you don’t know about the others.

Dog parks are an invaluable resource for those of us who do not have a fenced yard, have inadequate space for exercise, or want to provide socialization for their pets. To keep access to these places, it’s important to remain alert, be responsible and think defensively.

Aztec Diet: Holding Steady

Pounds Lost: 18

It’s been three weeks since I started at DRC. I find eating solid food in the evenings is not helping me at all. The project I’m on will end either tonight or tomorrow. I start a new, two-week project on Monday. Then I’ve got one month off before I start another two week project in June.

Right now, I’m settling for maintaining my 18 pound loss despite the ongoing temptations of baskets full of chocolate and vending machines full of sodas and salty snacks. I am not normally prey to junk food. When faced with trying to maintain my concentration in the late evening while reviewing hundreds of test papers, my stomach becomes very distracting.

I’ve been choosing caffeine over sugar and bringing air-popped popcorn with me for nervous munching. And I’m sticking to a few Aztec Diet approved lunches (for my dinner) and Aztec Diet approved snacks. It’s not a perfect solution, but at least I am not back-sliding.

ShotACX4sm

Meanwhile, the very talented Jane Boyer is making progress with her audio recording of A Shot in the Bark. I’ve completed the cover art (above). I’m also building a web-site for my books, which I’ll launch as soon as the five minute audio sample is ready. Right now, I’m looking at a Memorial Day weekend debut for the audio-book.

I’m only getting in one day a week on Maximum Security, but I continue to refine plot points in my head. Really, murder is such a complicated business. It amazes me that anyone ever gets away with it.

Meanwhile, I checked in with Eric to make sure he understands what it means to be featured in one of my books. He thinks it would be totally rad to come to an awesomely gory end in literature. I think he’ll make a terrific stalker and will do what I can to ensure that his demise exceeds his expectations.

Meanwhile, I need to find an appropriate title. Current working title is Stalker, but that’s not doggy enough. I thought about Predator Instinct, but that sounds too much like John Sandford. Maybe something with the word Hound in it.

What do you think?

Back to work

The view from Primavista, my favorite Italian restaurant.

I took a hiatus from my diet yesterday evening so I could have Easter Dinner with Anna and Pat at Primavista. The view overlooking the city is fabulous, and so is the food. I DID have pine nut encrusted salmon in a nod to Dr. Bob. I was not nodding to Dr. Bob when I had the chocolate and pine nut flour-less tort with vanilla gelati.

This restaurant is the model for one in my upcoming book, Maximum Security, so I got to refresh my memory along with my taste buds. I can’t think of a more romantic place to eat in Cincinnati, though, given their druthers, George and Kitty would rather be hanging out in the backwoods of Oklahoma.

Right now I’m polishing the story of their first encounter for an anthology called “The End of the Road.” This vignette also appears in Maximum Security as a memory.

This is a short post. As you can probably tell, I am dying to get back to work.

Aztec Diet Day 38: Little Foil Men

Pounds lost: 18

Pre-Breakfast: apple; Breakfast: Dr. Bob’s Kale Blueberry Smoothie; Lunch: venison stew; Snack: apple; Dinner: low-fat cottage cheese with 2 TBSP chia, topped with an avocado and peach mango salsa; Snack: 2 celery ribs and a small handful of zucchini chips

New Crocs

I think my absences in the evening are upsetting Shadda. This morning I couldn’t find one of my Crocs. After hunting all over the apartment, I found it in one of the dog beds with the strap chewed off. This is the first time she’s eaten one of my shoes in a couple years. So maybe she misses me. Or maybe she’s just tired of me wearing these everywhere, looking like some kind of duck-footed dork.

I’m getting tired of tuna. And venison. I’m longing for a lovely pot of curried black beans. I was thinking about that tonight. Then I looked around me. More than 60 people in my work room, with stations every 4 feet. A sudden influx of beans would be horribly antisocial. That means humus is out, too. Dang it. Curse real jobs, and the need for social acceptability.

I did better than ever with not being hungry at work. I believe stirring 2 TBSP chia into my cottage cheese did the trick. It made a nice meal with avocado and salsa. It’s a meal well worth repeating.

Little Foil Men

As for writing, I’m mostly considering what kind of love offerings Eric can leave for Lia. Something that would appeal to the artist in her and only later strike her as a bit creepy. Like maybe little dioramas made out of scrunched up tinfoil. Never heard of this? It’s one of my favorite crafts. A couple years ago, I made an entire soccer game for the Northside Branch Library. Why? Why not? Does that make me weird?

Aztec Diet Day 37: Beautiful Warts

Pounds Lost: 18

Breakfast and Lunch: All Day Blueberry Banocado Plus; Snack: low-fat cottage cheese and an apple; Dinner: Tuna on sprouted grain bread; Snack: celery and zucchini chips; Late Snack: almond milk

I feel like the guy in Green Eggs and Ham. I keep avoiding celery as a snack, yet I tried it last night on my break at work and it kept me fairly full and more alert than expected. I topped this off with a few zucchini chips at my desk. Yes, they’re wafer thin. But they absorb water so they make you fuller than you would think. I didn’t even tap into the bag of air-popped popcorn I brought. Note: When making zucchini chips, salt them SPARINGLY. Especially if you are using RealSalt or Celtic sea salt. The chips shrink down, intensifying anything you put on them. So my first batch of chips wound up really salty.

Down side? I wound up ravenous at 11 p.m. Thus the late glass of almond milk.

Yesterday I told Eric I had an opening for a stalker in my next book. He said he’d take it. Then he me to give him hair and make him taller. Ain’t gonna happen. Eric is really cool, just the way he is, short and prematurely bald. He’s upbeat, fun and funny and helpful. Making him conventionally handsome would be a slap to his coolness.

I told Tom (real life model for “Jim” in my books) that Jane made him sound too young and sexy for his part. (Did I stick my foot in my mouth? Probably, I’m a Sagittarius. We do that) I said I was going to have her fix it. He says, It’s okay. You don’t need to change it.” Thing is, I (and many others) love Tom for his simplicity and his good heart. Making him sound like George Clooney is like saying that’s not enough.

Decade ago, “Vogue” was hesitant to feature Cher on the cover because A. She wasn’t blond. and B. She has a bump on her nose. Guess what. That cover outsold all the previous issues.

As an artist, what makes up our “style” is really the way we deviate from the norm. The “norm” is perfection. So our style is really based on our faults and how we deal with them. The art is in turning a fault into a thing of beauty.

Writers love warts. They’re what make us all memorable and different. When we read, we love people who have no filters, who aren’t perfect. A story isn’t a story without mistakes.

In real life, those of us who are sane hate people like Martha Stewart, who are perfectly groomed, perfectly organized and color coordinated, and do everything perfectly well. With flair.

So why do we go through life wishing we were taller, prettier, shorter, richer, more successful, anything-er but what we are? If we could see ourselves through the eyes of someone who loves us, we could abandon our insecurities.

I know all this. I’m still not giving up the diet. It’s a health issue. Yeah, that’s it.


All Day Blueberry Banocado Plus.

Banocado means the base is a banana and an avocado. Plus means I added a big handful of spinach. This is perfect for two servings or for an all-day smoothie.

    1 Cup blueberries
    1 banana
    1 avocado
    1 large handful of baby spinach
    2 – 4 TBSP ground chia seeds
    1 heaping TBSP cacao powder or cocoa (Optional)
    1/2 TSP ground ginger (optional)
    Water, to desired consistency

Aztec Diet Day 36: Zucchini Chips and Big Moments

Weight Lost: 18 pounds

Pre-Breakfast: 1/2 ruby red grapefruit; Breakfast and Lunch: All Day Chocolate Cherry Banocado Plus; Snack: low-fat cottage cheese and 3 ribs celery; Dinner: Tuna Sandwich on sprouted grain bread; Snack: air popped popcorn

Today Jane posted the first 15 minutes of the audiobook of A Shot in the Bark. I was so nervous, I put off listening to it until after I was able to settle myself. Turns out the woman is an even bigger genius than I thought she was. And no, I’m not sharing her last name until I get both books out of her. I wish there was some way to share the recording with you. So I was having a “WOW” moment today.

I used to celebrate big moments with chocolate. Or cheesecake. Or chocolate cheesecake. If it was a really big moment, a fillet, followed by a Chocolate Stampede. I haven’t figured out what to do instead. I don’t drink, so champagne is out. Getting a massage would be great, except you can’t get a good massage on the spur of the moment. At least, I can’t. Maybe you can. When I have an answer to this problem, you’ll be the first to know.

I made it through work without anyone flinging chocolate at me. I suspect I’ll be okay for the next couple weeks, as long as I keep appropriate snacks on hand. No need to worry until the project winds down. Then, one of two things will happen. Either we will be ahead and the work will come slow, with lots of down time conducive to boredom snacking (not good), or we will be behind, and the bowls of chocolate and assorted candy will be passed around from station to station to give us a little something help us keep our focus (also not good).

I need something to chew on that won’t make me fat. Like a piece of rope soaked with hickory smoke.

Today I made dehydrated zucchini chips, thinking this would make a good snack for work. They taste like potato chips, but are sweeter. There’s no frying or oil involved. Zucchini is low in carbohydrates and calories and contains fiber. I popped the first batch into the dehydrator about noon, and they were ready after I got home from work at 10 p.m. I miscalculated, though. I thought 5 zucchinis would make enough chips to last the rest of the week. These are addictive. I’ll be lucky if they last more than 24 hours.

My neighbors, Mike and Marti Dourson (source of Peter Dourson’s name), gave me a t-shirt for Christmas. They had it made up special. It says, “Careful, or you’ll end up in my novel.” I wore it tonight. So Eric, my team leader, asked me if he was going to be in my novel. I told him he might. I have not shared with him what I do to the people I put in my novels. He’d have better odds for survival as a Red Shirt on Star Trek. And a cleaner end, should it come to that. I’ve been thinking he’d make a really great stalker. Maybe I’ll let him choose his own demise. That would be the polite thing to do.

Zucchini Chips

    Slice zucchini thin, about 1/8″. A food processor is fastest, but you’re likely to wind up with paper-thin chips. A mandolin works fine and gives more control and consistency. You can slice them by hand as well.
    Lay out on dehydrator trays (if you have one) or on baking sheets lined with parchment (if you don’t).
    Sprinkle lightly with salt or other spice of choice, such as cumin, pepper, curry, etc.
    Dehydrate at 115 degrees for about 6 – 10 hours, depending how thin your slices are. you can flip these halfway through. It’s not necessary, but it will prevent sticking. If baking, bake in a warm oven for a couple hours, keeping an eye on them. Flip when the tops are crisp and continue baking until done. I can’t give you exact times, because I’ve never made them in an oven.

Excalibur Food Dehydrator

I use an Excalibur 4 tray dehydrator. It’s a decent machine, though If I were to buy another, I’d get the 9 tray. It’s got a more reliable thermostat and you can dehydrate twice as much food. This is the one I’d get: http://www.amazon.com/Excalibur-3900B-Deluxe-Dehydrator-Black/dp/B004Z915M4/


All Day Chocolate Cherry Banocado Plus.

Banocado means the base is a banana and an avocado. Plus means I added a big handful of spinach. This is perfect for two servings or for an all-day smoothie.

    1/2 Cups frozen sweet cherries
    1 banana
    1 avocado
    1 large handful of baby spinach
    1 heaping TBSP cacao powder or cocoa
    2 – 4 TBSP ground chia seeds
    1/2 TSP ground ginger (optional)
    Water, to desired consistency