Recent Posts for the 'Kitchen Nutrition' Category

Bone Issues from Vivian Goldschmidt, MA

Monday, November 5th, 2018

I receive excellent information from the website and have permission to reprint this article below. Go to the website for the complete article.
This is just a “skeleton” version.

Potassium alkalizes your pH and protects the body from the loss of calcium caused by sodium chloride.

Top 12 Sources Of Potassium

It’s easy to reap the alkalizing benefits of potassium from a wide variety of food sources. Below are 12 potassium-rich foods to help alkalize your serum pH and protect your bones and your health. Please note that all of the foods listed are alkalizing except for black beans.

1. Sweet Potato*

2. Yogurt*

3. Swiss Chard*

4. White Potato

5. Tomato Sauce

6. Butternut Squash

7. Watermelon*

8. White Beans

9. Black Beans*

10. Frozen Spinach*

11. Beets*

12. Bananas*

*Denotes a Foundation Food


From white beans to bananas- there are plenty of potassium-rich foods you can enjoy every day.











Halloween Appetizer

Tuesday, October 30th, 2018

Sweet Potatoes and Back Beans make a good Halloween culinary combination that can be used as an appetizer or side dish for lunch or dinner. This recipe was inspired by a “slider” recipe in Clean Eating Magazine, but there is no meat in this dish, just delicious sweet potatoes and hearty black beans.


Utensils: Cookie sheet, cutting board and knife, spatula, serving dish,
parchment paper (optional)
Prep. Time: 10 minutes
Cooking Time: About 20 min. with cooked black beans
Category: Vegan, Gluten Free, No sugar added


large, organic sweet potato (Look for a sweet potato that is somewhat uniform
in its thickness.)
cooked black beans*, well-drained
sliced leek
oil (optional)
cheese or vegan cheese (optional)
hot pepper flakes cayenne pepper (optional)


  1. Preheat oven to 350 degrees.
  2. While oven is heating, scrub and slice one large sweet potato into 1/2″ thick rounds, trimming off the pointed ends first an (Use these ends in soup stock or stew.)
  3. Place sweet potato circles on a lightly oiled cookie sheet or on parchment paper without oil.
  4. Place in heated oven and allow to bake about 10-15 minutes, turning over once. Bake until you can piece with a fork, but the slices should still be firm, not mushy.
  5. While sweet potatoes are baking, peel and slice 1/2 of an avocado into slivers that will fit onto your sweet potato circles. (Maybe cut each avocado slice in half.)
  6. Remove cookie sheet and add a slice of leek, then one slice of avocado on each potato circle. Next, add cooked black beans (drained), maybe one tablespoon, depending on the size of your circles. Add hot pepper flakes or cayenne, if using. And if you are using cheese or vegan cheese, sprinkle some on top.
  7. Bake another 5-7 minutes, until cheese melts. (For crisper texture, you can broil for a couple of minutes, but keep watch that the circles and toppings don’t burn!)
  8. Place on a serving platter, add sprouts or place sprouts in center of platter, and serve warm.*If you are using canned black beans, be sure the cans are BPA free. You can also try tetra-packed beans in a paper carton; no BPA to worry about! See posting for Artichoke Salad to learn about tetra-packing.