Shakes can be a quick and easy breakfast. Depending on your calorie requirements, use this shake in addition to or instead of the breakfast suggestions listed later. My typical breakfast consists of this Dragon-Slayer shake, whole grain rolls, bagles, muffins or Pita bread, along with a large serving of fresh fruit in season.

Take up to half of your pills with the "Dragon-Slayer shake" and save the remaining pills for later in the day. Taking supplements in small divided dosages helps to maintain sustained levels of nutrients in the bloodstream.

Ingredients:
4-8 ounces of dilute fruit juice, including apple, cranberry, orange, fresh squeezed, juice extracted, etc. I add twice the specified water to a can of frozen unsweetened concentrated apple juice from your grocery store.

10-15 grams of powdered protein from (listed in order of preference): whey, rice, soy, alfalfa, egg white, non-fat yogurt solids, spirulina. Do not use powdered proteins that are based upon non-fat milk solids. Too many people are allergic to this product. Your health food store should have a dozen different products to select from. ProMod is a name brand pure whey protein product.

1/2 tablespoon of Perfect 7. This is an excellent product to maintain regularity and encourage proper detoxification. It includes fiber, an herbal laxative, proper bacteria for colonizing the intestines and botanicals for detoxification. You may be surprised at the fecal matter eliminated in the first few weeks on this program.

One sliced ripe banana or less, depending on how thick you like your shakes. Banana adds texture via pectin to make this shake have true milk shake viscosity.

2-4 grams of buffered vitamin C powder from Emergen-C or Seraphim. Both products have an effervescent action that brings a "soda pop" like flavor to this drink, along with high doses of vitamin C that won't upset even the most delicate stomach.

1 tablespoon of OmegaSyn 1 fatty acids (a blend of EPA and GLA) from BioSyn (800-346-2703)

1/2 tablespoon of pure, cold pressed flaxseed oil (optional)

1/2 tablespoon of wheat germ oil (optional)

For those who need to slow down weight loss or gain weight, add 2 tablespoons of MCT (medium chain triglyceride) oil

Directions:
Use a large blender or a small hand held blender, like the ones originally developed to mix diet drinks. First add the oils (EPA, wheat germ and flax) to coat the bottom of the container for easy mixing and cleaning. Add the powdered ingredients and cut up fruit next. Blend until smooth, or about 15 seconds.

Bulk Cooking

Yogurt
Scald (foaming but not yet at boiling) 8 cups of milk with one cup of added powdered milk.

Turn heat down and simmer for at least 5 minutes; the longer you simmer (up to 25 minutes) the thicker your yogurt will be.

While the milk is simmering, place 2 tablespoons of live cultured good-tasting yogurt in each of two quart-glass peanut butter jars and stir briefly with a plastic spoon until creamy.

After simmering milk, let the temperature drop to 49 degrees C. (112 F.). You don't want to kill the yogurt bacteria with milk that is too hot.

Add about a half cup of the warm milk to the yogurt starter in each of two jars and stir gently but thoroughly. Then add the rest of the milk to the glass jars.

Place the jars (uncovered) in a picnic thermos (the size that holds a six pack of beer). Close the thermos lid and leave for 6-10 hours. The longer it sits, the thicker it gets. Do not open container and peek while the fermentation is occurring.

This recipe allows you to cut the cost of yogurt from $14.00 per gallon to $2.10 per gallon (cost of milk).

Growing Your Own Sprouts
You will need a glass jar (quart size or larger), a soft plastic screen for the top, and a rubber band to hold the screen in place. There are also commercial sprouting kits available in most health food stores. Place about one heaping tablespoon of seeds in your glass container with the screen doubled on the top. The seeds will expand about tenfold as they sprout, so allow enough room for their expansion. Fill the container half full of purified water and let stand overnight. Next morning drain and rinse the seeds. Let stand inverted over the sink for proper drainage. Rinse and drain twice each day for the next 6-7 days. Keep the jar in a dimly lit area.

Larger seeds, like peas, beans, and lentils take a shorter time to grow and should not be allowed to grow more than a half inch long, since they will develop a bitter flavor. Mung bean sprouts can get up to two inches in length without bitter flavor. Wheat, barley, oats, and other grass plants make terrific sprouts. Smaller seeds, like alfalfa, can grow to an inch in length without any bitter flavor. For some extra vitamin A, let the alfalfa sprouts sit in a sunny window for the last day before eating. The green color indicates the welcome addition of chlorophyll, folacin and beta-carotene.

In excess quantities, sprouts may blunt the immune system in humans. Do not eat more than two cups of sprouts daily.

1 egg
1 tsp. prepared mustard
1/2 tsp. salt
3 tbs apple cider
1 cup sunflower or canola oil

Put the egg, mustard, salt, and 1/2 cup of the oil in the container of an electric blender or food processor. Blend until smooth. Continue blending or processing while adding the remaining oil very slowly in a steady stream into the center of the egg mixture. Use a small rubber spatula to scrape the mayonnaise into a jar. Store covered in the refrigerator. Yields about 2 cups.

Note: If the mayonnaise curdles, blend or process 1 egg in the container of a clean electric blender or food processor and gradually pour the curdled mayonnaise back in while blending or processing at high speed.

3 cups of pinto beans
1 large onion cut up
3-4 garlic cloves minced
2-3 dry red peppers cut up fine
1 tablespoon chili powder
1 tsp cumin powder
1/3 cup olive oil
Lite salt

Sort and wash beans in a colander. Soak the beans overnight in about 8 cups of water in a heavy saucepan. Drain, then fill with another 8 cups of clean water. Add rest of the ingredients. Cover and simmer for 90-120 minutes or until beans are tender. Blend with an egg beater. Add a bit of salt to taste.

If you need the beans sooner:
Rinse beans. Then fill pot with beans and 8 cups of water Allow to boil for 2 minutes. Let sit in a covered pot for 1 hour. Proceed to next step.

(For best results, use a pressure cooker)
Place the soaked and rinsed beans in 5 cups of water in pot. Add ingredients. Bring lid weight to a gentle rocking motion, then pressure cook for 25 minutes. Let cool down. Beat with a mixer to desired consistency.

If using a pressure cooker, use twice the amount of barley measurement for the water. Bring to a rock, then immediately remove from stove burner. Follow rest of the directions.

Stir dry ingredients together. Mix in oil. Add enough of the water to make the dough form a ball. Roll flat between sheets of waxed paper and lift into pan. Make edge.

The following recipes are not carved in stone. If you do not like a certain spice or seasoning, leave it out. Also, some days you might feel like cooking more than others. These menus were based more on giving maximum variety with different foods than offering no-effort cooking. Feel free to mix the ideas to your pleasure.

Also, it is a good idea to have leftovers to freeze in serving sizes so you can just pull out easy-to-serve dinners on days you want to relax.