Tag Archives: wow

Corn Bread Pancakes (100% corn)

Corn Bread or Pancakes (100% corn)

Ground corn with germ in tact

2 cups Cornmeal

4 teaspoons Baking powder

1 teaspoon Salt, sea

2 cup Water

2 tablespoon Butter or coconut oil

1/2 cup Honey (optional)

Before mixing the batter, preheat oven 425. Coat a 8″ or 9″ cast iron pan with oil & place in oven to get hot.

Mix all ingredients together. Spoon batter into hot greased cast iron pan. Bake in 425 oven for 20 minutes or until browned lightly on top.

For Pancakes

Use this batter and cook it like pancakes, you will LOVE it! (The batter will store well for a week or so in a jar in the fridge.)

Baked Stuffed Apples

Baked Stuffed Apples

2 tart red or green apples, large

1/3 cup bananas, chopped

1/4 cup fresh cranberries

1/4 cup pure maple syrup or honey

1/4 teaspoon cinnamon

1/4 cup nuts, chopped

Cut the stem end of the apple, do not peel. Remove all the core and part of the pulp (save the pulp), leave the walls about 3/4 inch thick. Mix pulp, bananas, cranberries, pure maple syrup or honey and cinnamon. Fill the hole in the apples with the mixture, put 1/2 the nuts on each apple. Place the apples in a baking dish just big enough for the apples, individual size if you like. Add water to cover the bottom, bake in a moderate oven (359 to 375 degrees F.) until tender. Serve hot or cold with cottage cheese or plain yogurt.

WOW Vegetable Stew

WoW Vegetable Stew
2 potatoes, cut in 1 inch pieces
2 carrots, cut in 1 inch pieces
1 onion, small, cut in 1 inch pieces
2 stalks celery, cut in 1 inch pieces
1/2 a bell pepper, cut in 1 inch pieces
1/2 cup fat
1 cup sprouted flour
1 teaspoon salt, enough to spice the flour
1 teaspoon black pepper, enough to spice the flour
4 bay leaves
Cut vegetables in desired sizes. Season sprouted whole wheat
flour with sea salt & pepper. Put seasoned flour in large zip
lock bag, add wet potatoes & carrots and shake to coat all. In
hot pan add enough fat (1/2 fat) to cover bottom of pan, add
vegetables (1 layer only) and sear (searing only browns the
surface of the food) turning just enough to brown all surfaces,
not to cook. Repeat until all carrots & potatoes are browned,
remove vegetables & put in crock pot, add other vegetables &
enough water to cover. If there is any fat left in pan add
enough flour to make a paste like for white sauce, cook 5
minutes, add enough water to make a thick sauce, pour
contents over vegetables, simmer till done. Adjust spices as
needed. Remove bay leaves before serving.

WOW Taco Salad

WoW Taco Salad

To make salad

Assemble in order of ingredients;

1 cupdense cabbage carrot slaw

12 corn tortilla chips, homemade or made with organic oils or

2 hot buttered corn tortillas (bueno is a good brand) to tear up in salad

Geens of some kind



6 olives, medium

green chili sauce, pica de gallo, salsa or red chili sauce


for the cooked vegetable

sautéed onions & bell peppers

1 teaspoon taco seasoning (no MSG or excitotoxins)

The final food you need to complete your meal is

1 cup of delicious cooked vegetables (baked, broiled, grilled, steamed, fried or sautéed)

Vegetable Platter

Vegetable Platter

Arrange raw vegetables on a plate so you can see all the colors, include the Dense cabbage carrot slaw & cooked vegetable

slice, dice, chop, grate or leave whole, (your creation)

greens, a little for decoration, (eat your decoration)


bell peppers, some of each color, small ones are attractive


tomatoes, small grape or cherry tomatoes are fun




dressing, serve on the side (your choice)

The final food you need to complete your meal is

1 cup of delicious cooked vegetables (baked, broiled, grilled, steamed, fried or sautéed)

Having your whole meal setting before you is an important part of the WoW eating plan. Take time to sit and enjoy your meal.

Neutral Salad

Photo Jul 09, 12 24 07 PMNeutral Salad (example)

1 cup Dense Cabbage Carrot Slaw

1 cup raw vegetables, spinach, kale, romain, fresh, chopped

1 cup cooked vegetables

1/2 cup peas & corn (frozen), cooked (serve hot)

1/2 cup mixed vegetables, sautéed (onions,

mushrooms, bell peppers, cabbage) serve hot

(allow part of cooked vegetables to soak on salad it will serve as dressing) OR

1 tablespoon to 1 cup dressing

green chili sauce

The final food you need to complete your meal is

1 cup of delicious cooked vegetables (baked, broiled, grilled, steamed, fried or sautéed).