Apple Mint,

The Flagship of Karl’s Kwenchers delightful blend of herbal tea and juices!

Ingredients: Concentrated Apple Juice, Spearmint tea, water!

Equipment: 2 gallon jars with tight fitting lids, large tea-ball, Large spoon or whisk for stirring!

Steep tea in a gallon jar, empty juice into other jar, pour tea into jar with the juice, stir or put the lid on and shake to your favorite music, the Karl Kwenchers exercise program,  ENJOY, cold, hot with lime!

OK, OK, posted on the blog! Value, inexpensive healthful from ckoktoke to you of the gazillions that come!



Wrote this left handed, with a pencil, on a Big Chief Tablet!

Along with the rant of the other day. this may be a book report on the online books and bonuses I purchased the other day! The premier piece was about warding off Alshihiemers and dementia or the curing of that!

The author’s wife was showing signs of dementia, he started looking for answers!

That took him to Canada and a spry 104 year old gentleman with the answers!

In a nut shell, do things that stimulate the brain! I wrote this left handed with a pencil!

Exerciser, drink water, coffee in moderation, dark chocolate in moderation, green tea, dance a new one, play chess, Sudoku, create a Sudoku puzzle, play a new instrument, learn anew song, cook something totally different with locally produced organic ingredients!

Eat honey on toasted rye! In dark chocolate cocoa made with soy milk!

Lite chocolate known as Dutch is chelated dark!

Do not drink fizzy sweet drinks!
Do not eat fast or junk foods!
Do not sit, get up and move!

Highlights from the bonuses!

The cause of decease, free radicals!
The cause of free radicals, the American diet!
Our current diet contains 2 of the 8 carbs we need!

The link to more info will be here and on my website as soon as I can get it!

Have fun, be happy , be gracious!



California Miso, Avocado, and Lima Bean Salad

Use whatever white beans you like here – butter beans, corona beans, limas. I couldn’t resist pan-frying mine and then chopping them, Anna uses them whole. Related to ponzu sauce, Anna says, “Ponzu is a sweet-sour-salty mixture of soy sauce and a Japanese citrus called yuzu lime–the zippiest citrus flavor I know. It’s available in most Japanese shops. If you don’t have ponzu, a little soy mixed with lime juice will work.” Also, the dressing really takes on the character of whatever miso you choose. Just keep in mind some miso pastes are stronger and more salty than others. You can always adjust to your tastes.

For the dressing:
1 tablespoon brown rice miso paste
1 tablespoon brown rice vinegar _
1 tablespoon ponzu or soy sauce
juice of 1/2 a lime
4 tablespoons cow’s milk or soy yogurt
sea salt

5 ounces / 150 g broccoli, stems chopped, florets broken into little heads
2 tablespoons pumpkin seeds
2 tablespoons sesame seeds
2 handfuls of seasonal salad leaves, washed and dried
1 ripe avocado, pitted and halved
1 (15-ounce/400 g) can white beans (or equivalent), drained

First make the dressing. Mix all your dressing ingredients together in a bowl,
adding a little salt if needed, depending on how salty your miso is. Alternately, if the dressing is too salty, add more yogurt.

Next, blanch the broccoli in boiling, salted water for a minute or so, until it has lost its rawness and is a lovely bright green. Drain and let cool.

Toast the pumpkin and sesame seeds in a pan until lightly golden, then spread on a plate to cool.

Pile the leaves into a serving bowl, then chop the avocado into chunks, and add them to the bowl along with the beans. Once the broccoli and seeds are cool, add them too. Pour over the dressing and toss well. Serve with steamed brown rice or soba noodles for a more substantial dinner.

Adapted from A Modern Way to Eat by Anna Jones. Serves 2 or 4 as part of a meal.


Howdy ckoktoke again, about the free access, might cost you a free cookbook ,yeah right, cost’s  name and e-mail

How about that you get free access, I can blab at you all I want so here is another cookbook with fat burning recipes!

Grab these offers while you have access soon there will be an optin page you will go through and a fee!

Howdy all that show up here!

A couple of  cookbooks for your repertoire!


ckoktoke here, Found these recipes at the top of my gmail account!

Hey thanks for visiting !  Comeback, things will be changing!

More  recipes, have an interview with an restauranteur that I will be posting!

What else do you want at the site?


They are from ” 101 recipes” !

Rye Crepes

This is a a double batch of the Rye Crepe batter in Super Natural Every Day. It keeps beautifully, and is a lot of fun to have on hand for a quick lunchtime crepe, special breakfast, or midnight feast.

1 1/2 cup rye flour
2 1/2 cups unbleached all-purpose flour
scant 1 teaspoon fine grain sea salt
6 large eggs
4 cups water, plus more if needed
clarified butter for cooking

To make the crepe batter, combine the flours and salt in a bowl. Use a fork to stir in the eggs until the texture becomes raggedy. Gradually stir in the water. The batter may seem a bit thin, but will thicken as it rests. Remove the lumps from the batter by pushing all the batter through a not-too-fine wire mesh strainer using a wooden spoon or a rigid spatula. Rest the batter on a countertop for at least 30 minutes, then stir again before using. It should have the consistency of heavy cream. If you need to thin with more water, do do so a few tablespoons at a time.
To cook the crepes, heat an 8-inch skillet (or larger) over medium heat. Rub with a touch of butter and pour just enough batter into the pan to provide a thin coating. As you pour, rotate the pan so the batter runs to cover the entire bottom. Cook for a few minutes, until the crepe is browned, then flip with a spatula and born the second side. Rebutter the pan as needed, I find I use less and less butter after the first crepe.

If I know I’m going to be making more than a crepe or two, I tend to just go ahead and pre-make a stack. Once they come out of the pan, they’re stacked. Then, just before serving, I cook them a second time, with whatever filling I prefer – in this case, a bit of gruyere cheese, slices of browned new potatoes, and a drizzle of arbor chile sauce. This allows you to prep everything in advance, for a quick finish. Any unused batter keeps in the refrigerator for nearly a week.

This is a good amount of batter – good for 20 crepes, or so.

Prep time: 35 min – Cook time: 20 min

Ayocote Bean & Mushroom Salad

I use Rancho Gordo Ayocote Negro beans here, but you can substitute another black bean if you like. If you use canned beans, make sure they’re well rinsed. Also, I use dried figs here, but other dried fruit such as apricots, pluots, or persimmons will work equally well.

shallot vinaigrette
1/3 cup minced shallots
1/3 cup red wine vinegar
1/4 teaspoon fine grain sea salt
4 tablespoons extra virgin olive oil

3 tablespoons extra virgin olive oil
1/2 pound sliced mushrooms
1/4 teaspoon fine grain sea salt
4 cups cooked black beans
3 celery stalks, chopped
1/3 cup sliced dried figs
1/3 cup chopped toasted almonds
1 big handful of shredded radicchio and/or kale
micro greens or chopped chives to finish

Combine the shallots with the red wine vinegar in a small bowl. Allow to sit for ten minutes or so. Whisk in the salt, and olive oil. Taste and adjust if needed. If your vinaigrette is too harsh, add a small amount of honey or a sprinkling of sugar to take the edge off.

In the meantime, heat the olive oil in a large skillet over medium-high heat. Add the mushrooms, and salt, and cook, stirring a few times along the way, until the mushrooms take on color and release their water. About 4 minutes. Remove from heat, and gently fold the beans, celery, figs, and almonds into the skillet with the mushrooms. Pour the shallot vinaigrette over everything, add the shredded radicchio/kale, and toss before serving.

Serves 4-6.

Prep time: 10 min