The New




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Make Soups, Sauces and Gravies in only 3 Minutes!
400 heart-healthy, cholesterol-free bean recipes
FAST, Fat-Free and GOOD for you! 3-minute Soups, Sauces and Gravies made with beans, peas or lentils ground to a flour in a wheat mill. Learn to make delicious fat-free bean dips in only 5 minutes using bean flours. Great for burritos, enchiladas and sandwich fillings.


Easy bean recipes in a flash for every meal of the day. Sneaky tricks on adding high-fiber beans and grains to your favorite family recipes.


Recipes use nutritious, cholesterol-free, high fiber foods which help reduce the risk of heart attacks, cancer and other serious diseases!


Wheat- and Gluten-Free


  • 1/3 c. tapioca flour
  • 2/3 c. brown rice flour
  • 1/3 c. white bean flour
  • 1 t. baking powder
  • 1/2 t. baking soda
  • 1/2 t. salt
  • 2 T. canola oil or applesauce
  • 1 T. honey
  • 2 eggs, separated (whites beaten stiff)
  • 3/4 c. fresh buttermilk


Mix ingredients in order given, folding in egg whites last. Pour 2″ circles of batter onto griddle coated with cooking spray, on medium heat. These require longer, slower cooking than wheat pancakes. Cook until golden brown.

Speedy Gonzales Bean and Cucumber Salad

  • 2 cucumbers, diced
  • 1 c. cooked kidney beans
  • 1 c. diced celery
  • 2 T. mild Pace’s Picante Sauce
  • 4 T. mayonnaise

Combine all ingredients
Serves 2-4.

3-Minute Cream of Chicken Soup

This “practically perfect” substitute for canned Cream of Chicken soup is made without milk or fat, so can be used freely on any weight reduction diet.


  • 4 c. boiling water
  • 1 c. fine white bean flour
  • 2 T. chicken or vegetable soup base
  • 1 c. diced chicken pieces (opt.)


Mix bean flour with 2 c. cool water until free of lumps. Place water and soup base or bouillon in a medium saucepan over medium heat. Bring to a boil, and then stir in bean flour mixture. Stir and cook 3 minutes. Blend for 1-2 minutes. Add chicken, if used. Serves 3-4.

Refried Beans

Ready in only 5 minutes!

  • 2 1/4 c. warm water
  • 1/2 to 3/4 t. salt
  • pinch garlic powder (opt.)
  • 3/4 c. pinto or black bean flour
  • 1/4 t. cumin
  • 1/2 t. chili powder


In a small saucepan, whisk dry ingredients into water. Bring water to a boil.


Cook, while stirring, over medium heat for 1 minute, until mixture thickens. Don’t worry about lumps – they taste great too!


Reduce heat to low, cover pan and cook 4 minutes. Add 1/2 c. picante sauce, if desired. (Mixture thickens as it cools and will stay thick even after heating.)

Million $$ Bars
(Super Rich!)

  • 1 3/4 c. whole wheat or GF flour
  • 1/4 c. white bean flour
  • 1 c. butter or applesauce
  • 1 1/2 c. honey
  • 1 c. cooked prunes, chopped
  • 1 c. chopped nuts
  • 1 c. buttermilk
  • 1 1/2 c. raisins
  • 3 eggs, beaten
  • 1 t. soda
  • 1 t. cinnamon
  • 1 t. nutmeg
  • 1 t. salt
  • 2 t. vanilla


Mix all ingredients and pour into 11″ x 15″ or larger pan that has been sprayed with a non-stick coating.


Bake at 350° for 25 minutes, or until toothpick inserted in center of batter comes out clean. Cut into squares, dust with powdered sugar, if desired, and serve hot or cold.


(The larger the pan, the thinner the bars and the shorter the baking time.)

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Natural Meals In Minutes

Learn to cook your stored grains and beans
in only 3 Minutes!


Learn to use natural foods—whole grains, beans, seeds, fresh fruits and vegetables—to create hundreds of fast recipes that are low in fat and high in energy!


Sprouting techniques and recipes for great low-fat meals—even snacks and desserts! Powdered milk cheeses, yogurt, and fast non-fat cheeses—in only 3 minutes! Fat-free, high in protein and calcium.


Make quick, delicious, nutritious meals from your pantry! Breakfasts, Lunches, Dinners, Snacks and Desserts the whole family will love.


Wheat and Gluten-Free

  • 1 c. tapioca flour
  • 2 c. brown rice flour
  • 1 c. white bean flour
  • 3 t. Sucanat®
  • 1 T. baking powder
  • 1 1/2 t. baking soda
  • 3/4 c. buttermilk or soymilk powder


Keep in a cool place. To make pancakes or waffles for 4, combine:

  • 1 1/2 c. dry pancake mix
  • 1/4 t. vanilla
  • 3/4-1 c. warm water
  • 2 T. olive oil
  • 2 eggs, whites beaten stiff


Mix all but egg whites for 30 seconds with whisk or on low speed with electric mixer. Fold in egg whites. Pour onto griddle or waffle iron lightly coated with cooking oil. Re-spray only as necessary. Cook until golden brown over medium-low heat, turning once. Serves 4.


  • 6 1/2 oz. can tuna in water, drained
  • 1/3 c. green onions, diced
  • 1/2 c. celery, diced
  • 1 large tomato, diced
  • 1/2 c. green pepper, diced
  • 2 c. cooked brown rice or cracked
  • 1/2-2/3 c. mayonnaise
  • 1/4 c. ketchup or picante sauce


Mix all ingredients well. If desired, add tuna juice to cooking liquid. Serve in a lettuce-lined bowl, or in pita pockets. Also great as a chip dip! Serves 6.


  • 2 c. cooked brown rice or cracked wheat
  • 1 T. dried parsley
  • 2 t. chicken Better Than Bouillon®
  • 2 eggs
  • 1/2 c. yellow onion, chopped
  • 2 T. dry milk powder (dairy, soy, or


Cracked wheat should be fairly dry and fluffy, like cooked rice. Mix all together. Drop by tablespoon onto skillet coated with cooking spray. Cover pan and brown on both sides over medium heat.
These are delicious hot or cold and are even better with a little salsa or grated cheese on top. They freeze well and can be eaten cold or reheated.


This mixture could also be baked in a loaf pan or muffin tins until set at 350 degrees and served topped with a cream sauce or sweet and sour sauce. Serves 4-6.


  • 1 c. uncooked wheat
  • 1 c. uncooked brown rice
  • 1 c. sunflower seeds
  • 1 c. pumpkin seeds


Pour wheat into a preheated heavy skillet (no oil). Over medium high heat, stir constantly while wheat “pops”. If wheat starts to burn, turn heat down to medium and continue stirring. When the wheat begins to turn golden brown and popping has slowed, transfer to a bowl. Repeat with brown rice, and seeds. This mixture is good without salt or seasonings. If desired, use one of the following seasoned recipes.


Popped wheat and seeds are an excellent source of fiber and nutrition. Since heating destroys valuable nutrients, try mixing 2/3 cooked with 1/3 uncooked seeds. (Uncooked grains would be too hard to chew!) These can be made ahead and stored for several weeks, or refrigerated and stored for months. Nuts, Corn Nuts®, crispy chow mein noodles, mints, and carob/chocolate chips can be added for a special treat.
Note: Instant rather than regular brown rice is much easier to chew!

Chinese Seed Mix

  • 1 c. Popped Wheat and Seeds
  • 1/3 t. powdered ginger
  • 1 c. crispy chow mien noodles
  • 1 t. chicken Better Than Bouillon®
  • 1 T. soy sauce
  • 1 c. freeze-dried peas (opt.)

Mix and heat in skillet 1-2 minutes to dry out mixture.

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1-2-3 Smoothies

123 Quick Frosty Drinks – Delicious

AND Nutritious…in 1-2-3 easy steps!
Learn to make “milk” from your stored grains, nuts and seeds!


Is there a perfect breakfast, a perfect afternoon snack, a perfect meal-on-the-run, or a perfect way to sneak nutritious vitamins and other important nutrients into a finicky eater? YES! It’s a 1-2-3 Smoothie!


Chock full of nutritious energy-boosting wholesome ingredients, these delicious, nutritious drinks are the hottest COOL healthy treats ever! They’re made with 100% natural ingredients – no preservatives, sugar or artificial sweeteners.


  • 1/2 c. brown rice
  • 2 t. honey
  • 2 c. water
  • 1 t. vanilla
    dash salt (opt.)


Place rice in dry blender, grain mill or seed mill and grind to a powder. Combine with remaining ingredients. Blend 2 minutes and strain.


Makes 2 cups. Serving size 1/2 c.
Milk lasts 2-3 days in refrigerator.


Brown rice is higher in fiber, B vitamins and trace minerals than white rice. Rice flour and rice milk are available in health food stores. Excellent in smoothies, cooking and baking, on cereal, or for drinking.


Rather than reach for an aspirin, reach for a Smoothie Pop!

  • 3/4 c. barley milk
  • 1/4 c. Knudsen’s Black Cherry Juice
  • 3/4 c. apple juice concentrate
  • 1 frozen banana


Blend until smooth. Pour into 3-oz. paper cups, insert a stick for a handle and freeze until firm. Smoothie will be sweeter than normal for use as smoothie pops. Makes 3 cups. Serves 2. Serving Size 12 oz.


  • 1 c. rice or barley milk
  • 2/3 c. apple juice concentrate
  • 1 t. vanilla
  • 2 frozen bananas
  • 6 large strawberries
  • 6 ice cubes
  • Add one or two of the following (opt.):
  • 1/2 T. rice or soy protein powder
  • 1  1/2 t. flaxseed oil
  • 1-2 t. lecithin granules
  • 2 t. chia seeds


Place barley milk (or your choice of any other milk or non-dairy substitute) and all remaining ingredients in blender in order given. Blend until smooth and creamy. For thickest smoothies, keep blending time to a minimum. Makes 4 1/2 cups. Serves 3. Serving Size 12 oz.


  • 3/4 c. water
  • 2/3 c. barley milk
  • 1/2 c. Dole Mountain Cherry concentrate
  • 1/2 c. apple juice concentrate
  • 1 fresh lime, peeled
  • Add one or two of the following per
         serving (opt.):
  • 1/4 t. acidophilus powder
  • 1 t. sprouted quinoa or wheat
  • 14 ice cubes


Place barley milk (or your choice of any other milk or non-dairy substitute) and all remaining ingredients in blender in order given. Blend until smooth. For thickest smoothies, keep blending time to a minimum. Makes 4 1/2 cups. Serves 3. Serving Size 12 oz.

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The NEW Passport To Survival

Building a “Preparedness Ark” is something everyonecan do regardless of circumstances or finances. The amount of preparation will vary, but everyone can do his or her best with the resources at hand.


Everyone can do something to prepare for the inevitable unexpected events in the future. We can all get out of debt, stock our pantries, learn to live a simpler lifestyle, and be able to produce at least some of the food we eat.


12-Step Ark-Building Program


  • • How to Afford And Maintain A Year’s Supply
  • • Building Your How-To Library
  • • What, Why, Where, and How to Store
  • • Water – Storing and Treating
  • • What To Eat and Why
  • • Food Preparation Equipment
  • • The Switch to Stored Foods…Recipes
       To Keep You Healthy
  • • Keeping Clean – Sanitation
  • • Energy – Keeping “Comfy”
  • • Emergency Doctorin’
  • • Growing, Sprouting and Harvesting
  • • 72-Hour Kits, and Emergency Plans


These seven versatile foods can be combined, flavored, seasoned, modified and disguised to create amazingly delicious meals with an almost never-ending variety of tastes and textures. I find it simply astounding that a believable meat substitute can be made from wheat…or milk…or soybeans!


To get the best possible nutrition, start with the basics. The 3 most beneficial categories are placed in the bull’s eye—the center of the target. Start with these and add the others if and when you can afford them.


For those without a grinder…

  • 1 c. wheat kernels
  • 1 T. olive oil (opt.)
  • 2 eggs, separated
  • 2 t. baking powder
  • 1/2 t. salt
  • 2 T. dry milk powder


Soak 1 c. whole wheat kernels overnight in 2 cups water. Drain, reserving 3/4 cup liquid. Beat whites separately. Add soaked wheat and reserved liquid to blender. Process on high until very smooth, about 2 minutes. Add egg yolks and dry ingredients. Pour batter into mixing bowl and fold in egg whites. Ladle onto hot griddle and cook until browned on both sides.

Creamy 3-Minute Pudding

  • 2 c. hot water
  • 1 T. butter
  • 1/3 c. honey (or natural sugar)
  • 1/3 c. dry milk powder
  • 1-2 eggs
  • 1 t. vanilla
  • 3 T. cornstarch
  • 1/4 t. salt
  • 1/8 t. lemon extract


Add butter and honey (or sugar) to 1 c. of the water and bring to a boil over medium heat. Mix remaining ingredients and water until free of lumps, using blender or wire whip. Pour slowly into boiling water, stirring constantly. When thickened, about 30 seconds, stir well. Serve hot or cold. This is delicious topped with fresh strawberries and Graham Cracker or Grape Nuts crumbs.


Using an empty standard aluminum pop can, you can make a sturdy candleholder. Using a small very sharp knife, cut a “window” in the can and bend back flaps. Place enough sand or dirt in can bottom to stabilize. Place short candle inside.


Warning: Candles are the safest non-electric lights to use indoors, but can produce enough carbon monoxide in a small shelter area to cause headaches.
*Kearny, Nuclear War Survival Skills, U. S. Department of Energy, p. 149.

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Food Combining

The Importance of Correctly Combining Foods
High-protein foods and foods eaten in the wrong combinations create an “acid” condition in the body. It is this condition that fuels multi-billion dollar profits by antacid manufacturers. Have you ever heard an antacid commercial that told you to take responsibility for what you do TO your body and to stop eating so much or to stop eating so many different kinds of foods at one meal? No! The common solution to acidity is to just take more or stronger antacids! What happened to old-fashioned responsibility? Whose job IS it to keep you healthy? It’s YOUR job. You can CHOOSE to have better health.


How to get the most energy from your meals

1- Eat 1-2 servings of whole grains each day. Whole grains are supposed to be good for you. So why not just eat several slices of 100% whole wheat bread each day? Whole wheat bread is a better choice than white bread, but is still processed much too quickly by the body. A better choice would be to make or buy “hearty” breads that require chewing, like those containing bits and pieces of seeds and cracked or sprouted grains, and to serve them with lots of raw or lightly steamed non-starchy vegetables. An even better choice would be to eat most grains whole or cracked. The BEST way to eat grains is sprouted, with some eaten raw.


2- Eat up to 4 fruits each day – raw and without sweeteners.


3- Eat at least 4 servings of raw vegetables each day, especially dark-colored ones and leafy greens.


4- Sprout legumes (all beans, peas and lentils) to eliminate gas and to increase availability of nutrients. Sprouted beans cook in only 15 minutes.


To summarize: Most good calories come from fresh fruits and vegetables because these foods are alkaline, loaded with valuable nutrients, and full of FIBER. Raw or lightly steamed foods are the lowest on the glycemic index, are the ONLY foods with essential enzymes and are therefore the least likely to cause an insulin response.

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Naturally Nutritious Sweets and Treats from Fruits,
Vegetables, Whole Grains, Bans, Nuts and Seeds


Inside the covers of this new book, you’ll find nearly 200 tasty treats the whole family will love!

• All Things Cool
• Candies
• Cookies, Bars and Muffins
• Crispy Crunchies
• Dips
• Snack Wraps


We’ve made them delicious and nutritious, and now you can make them your new family favorites.


  • 1/3 c. raw cashews
  • 3 ripe peaches
  • 1 c. coconut milk
  • 1 c. water
  • 3/4 c. light honey
  • 2 t. vanilla extract


Blend until very smooth. Pour into ice cream freezer bowl and process until very thick. For chunky sherbet, add a diced peach near the end of processing time. For a firmer sherbet, transfer from freezer bowl to serving dish and freeze 4-6 hours.


  • 1/2 c. honey
  • 1/4 c. butter
  • 1/4 c. natural peanut butter
  • 2/3 c. 100% fruit juice sweetened
         strawberry jam
  • 2 1/4 c. quick oats
  • 2 t. vanilla extract


Boil honey and butter for 1 minute. Stir in peanut butter, strawberry jam, oats, and vanilla. Spoon onto wax paper and divide into 24 mounds. Put in freezer for about an hour.


  • 1/2 c. raw walnuts
  • 1/2 c. raisins, packed


Place all ingredients in food processor bowl and process for about 2 minutes, until mixture clumps together. Makes 2/3 c. For a chunkier Sugarplum, save half the nuts; add just before the end of processing.


Chocolate Walnut Raisin Sugarplums: Add 2 T. Juice Plus+ Chocolate Complete® before processing.


Full-O-Flax Walnut Raisin Sugarplums: Add 2 T. finely ground flax seeds before processing for a treat that’s higher in fiber, and loaded with Omega 3 fatty acids for better brain function, smoother skin, and a boatload of other benefits.


  • 2 c. cashews
  • 2 t. olive oil
  • 2 t. chili powder
  • 1/2 t. lime oil*
  • Sea salt to taste


Combine all ingredients in a bowl and stir to coat. (Cashews can be raw or roasted. To roast, place on a baking sheet and roast at 350° F for 20-25 minutes.) If desired, sprinkle nuts with cayenne pepper for an extra zing!


*Can be purchased at most health food stores.

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This 65-Minute DVD includes five Mini-Seminars, and is excellent for church libraries and ladies’ groups, preparedness fairs, workshops or cooking classes. Join us in our kitchen and let us SHOW you just how easy, quick and tasty healthful meals can be! FREE Recipe and Instruction Booklet included.


Put your taste to the test with mouth-watering snacks, main dishes and desserts for a slimmer, healthier you. Learn how to banish excess fat forever with these great recipes.

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This 28-page Video Booklet contains all the recipes shown in our video. If you plan to show the video to a group, you’ll want to order copies of the booklet for each person to take home. (One included free with DVD. Extra copies $3 each.)


  • 4 c. warm water
  • 1/3 c. vegetable oil
  • 1/3 c. lecithin (oil or granules)
  • 1/3 c. honey or molasses
  • 1 T. salt
  • 8-9 c. flour
  • 1 c. whey or potato flakes
  • 3 T. yeast


Mix together 3 c. water, oil, lecithin, honey and salt. Add 6 c. flour and the whey. Let rest until yeast mixed with remaining 1 c. warm water and 1 t. honey or sugar has doubled. Add yeast mixture and 3 to 4 more cups flour to dough. Knead 5 minutes, then gradually add enough flour until dough is elastic, not sticky to the touch and comes away from the sides of the bowl, usually in about 3-5 minutes. Bake at 350° for 30-40 min. See Quick Wholesome Foods video for techniques.


  • 2 c. unflavored ground gluten
  • 2 T. bean or wheat flour
  • 1 T. beef soup base (opt.)
  •     salt and pepper to taste
  • 2 T. oil (olive or canola)
  • 1-2 eggs
  • 1/2-1 t. sausage seasoning
  •     mixed with 1 T. water


Mix well and shape into small patties or spread on oiled baking sheet. Bake at 350° until firm, about 20-30 minutes. Cool. Store in closed containers in fridge or freezer until ready to use. See Quick Wholesome Foods video booklet for sausage seasoning and gluten recipes.


  • 3 c. whole wheat flour
  • 3/4 c. buttermilk
  • 1 T. vanilla
  • 1 T. cinnamon
  • 1/2 t. salt
  • 3/4 c. brown sugar


Mix dry ingredients. Using electric mixer or rotary eggbeater, add milk and vanilla and mix until you have very fine granules. Mixture should be dry and crumbly, but without any dry flour at bottom of bowl. Spread on baking sheets and bake at 325° for 10 minutes. Stir to break up granules and bake 5-10 minutes longer, until golden brown. Cool and store in airtight container.


  • 2 qt. boiling water
  • 2 qt. lukewarm water
  • 1/2 c. plain YOGURT*
  • 4 c. dry milk powder
  • 2 capsules freeze-dried
  •     acidophilus (opt)


Spray large saucepan with non-stick spray and bring 2 qt. water to a boil. Blend dry milk powder with part of this water (with blender, egg beater or wire whip), then add back to saucepan and heat to 180°. Pour into 1-gallon container. Add remaining water to milk mixture. If temperature is not hotter than 110 degrees (important!!), add stirred yogurt and acidophilus and mix well. If mixture is still too hot, add ice cubes to cool, then add yogurt.Pour into quart jars and keep in a warm place where it will not be jiggled or moved. See video for incubating methods. (If using heating pad, set on medium, for 4-6 hrs.)


After 4-6 hours, the mixture should be set. Test with a spoon, rather than refrigerate in the jars. Mixture will become firmer when cooled. Makes 1 gallon.
*Note: I’ve tried smaller batches with SOY YOGURT, and soy milk and it worked very well.