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contents

Introduction

HowtoMakeAppleCiderVinegar

AppleCiderVinegarNutritionFacts

LosingWeightwithAppleCiderVinegarHowDoesFatAffectUs?WhatDoesFatDoforOurBodies?HowDoesFatMakeUsFat?HowDoestheBodyProcessandEliminateFat?

StayingHealthywithAppleCiderVinegarGettingtoGripswiththeAcid/AlkalineBalanceGettingtoGripswiththeFluid/SaltBalanceIsAppleCiderVinegaraProbiotic?AppleCiderVinegar—YourPersonalMedicineBox

AppleCiderVinegarforEverydayCommonAilments

AppleCiderVinegarandaBeautifulYouIntheBathHealthyDeodorantFacialCareHairCareFeetandLegsOralHealth

SideEffectsofAppleCiderVinegar

CookingwithAppleCiderVinegarDipsSaladDressingandCondimentsSoupsSaladsMainMealsandSideDishesDessertsHealthyDrinks

Conclusion

Index

IntroductionLookouthoney, there’sanewkid in town!That’s right folks,honey isnot theonly amber liquid that canboosthealth,healing, andvitality.There is anotheramber liquid that is worth its proverbial weight in gold. This lesser-knownphenomenon has recently taken the world by storm and is fast becoming ahousehold name. Its remarkable benefits are responsible for health gurus,nutritionists, and doctors alike singing its praises, and it is being heralded as“nature’sfinesthealer.”

Ladiesandgentlemen,allowmetointroduceapplecidervinegar!Health,weight loss, fatburning,beauty,andrestorationare just someof the

qualities contained in apple cider vinegar’s impressive and ever-expandingrésumé.Itcanbeusedtorevitalizeyourhome,andnoteventheloyalfamilydogisexempt fromenjoying thebenefitsof thiswonderful liquid, as it is anaturalflearepellant!

LegendhasitthatinanefforttowinawagerwithMarkAntonythatshecouldspendafortuneonasinglemeal,Cleopatradissolvedapearlinaglassofvinegaranddrankthecostlycocktail.Whetherthistaleistrueornotwewillneverknow,butthefactisthattheexceptionalpowerofapplecidervinegarisnothingnew.Itsvirtueshavebeenextolledthroughtheages fromasearlyas5,000BCwhenthe Babylonians used it as a condiment and preservative, and long beforeCleopatradrankherexpensiveconcoction,Hippocrateswasusingthetartliquidforitsincrediblemedicinalqualities.Infact,itmaywellbeoneofhumankind’searliestrecordedremedies.

Over the centuries, vinegar itself has been fermented from an impressivenumber of different products, including fruits and berries, coconuts, beer,potatoes, andhoney, toname a few.Vinegar is actually an incredibly versatileproductthatcanbederivedfrommanysources.Ashasalreadybeenstated,anyfruitcanfermentintovinegar,butvinegarcanalsobemadefrommanydifferenttypes of grains, the most common being rice. Rice wine vinegar is incrediblypopular in Asian cuisine and is enjoyed the world over. In fact, vinegar is so

versatilethatitcanevenbemadefromwoodchips.Yes,youreadright.However, when creating vinegar from grains or wood chips, the starches

contained in theseproducts firstneed tobeconverted tosugars.Once thishastakenplace,thefermentationprocesscanstart.

Butnomatterwhatproductischosenasthebaseforvinegar,byfarthemostendearingofallisthevinegarmadefromapplecider.Itwilltakesomethingtrulyspectaculartooustapplecidervinegarasthedarlingofallnaturalremedies.

So read on and find out exactly why this amazing amber liquid has goteveryonetalking!

Let’sgetthenitty-grittysciencefactsoutofthewayfirst.Alongwithyogurt,cheese,beer,andwine,vinegarisoneofthemostpopular

foodscreatedfromyeastsandbacteria.Mostvinegar iscreatedfromfruit juicewhenitisexposedtoyeastandbacteria,whichreacttothesugarsinthejuiceindifferentways.Theyeast ferments the sugars, causing a chemical reaction thatchangesittoalcohol,thenthealcoholisfurtherbrokendownintoaceticacidbyspecific bacteria.Acetic acid is the base component of vinegar.The yeasts andbacteria that break down fruit sugars into vinegar are commonly found innature, which explains why, when the juices are extracted from fruits, theynaturally progress through the stages of fermentation and acetification. Nowwhile thisprocess sounds less thanappealing, I thinkwecanall agree that theendproductsaresimplydivine.

Thefamilyofbacteriathatareresponsibleforconvertingalcoholintovinegarare called acetobacters. What is interesting is that this particular family ofbacteriahasbeenatthecenterofheateddebatesamongstscientistswhodisagreeon howmany types of this bacteria actually exist. Thismeans that isolating apurestrainofthismysteriousbacteriaforvinegar-makingcanbeconsideredasmuchascienceasanart.

When alcohol changes into vinegar, the chemical reaction results in asubstance called cellulose. This fibrous substance can easily be seen inhomemadevinegaror inabottleofwinethathasturnedtovinegar.Thisthickfilmysubstancefloatsinthevinegar,oftennearthetop,andiscalledthe“motherof vinegar.” The mother is often erroneously believed to be responsible forcreatingvinegar,butitisactuallytheendresultofthewholeprocessratherthanthe initiator. However, as the “mother of vinegar” is likely to have a largeconcentration of acetobacters clinging to it, it can successfully be used tointroduce these organisms into cider, for example. Acetobacters also occurabundantly inournaturalenvironment,butneedoxygen inorder togrowand

survive.When alcoholic beverages like apple cider are exposed to the air for aperiod of time, the interaction between the acetobacters and the oxygenfacilitates the process of converting the alcohol into vinegar, and the result isapplecidervinegar.

As the cider is transformed into vinegar, the alcohol content of the liquiddropsandtheaciditylevelsrise.Thebestandeasiestwaytodeterminewhentheacetificationprocess is complete is to taste the liquid.There shouldnotbeanyodor or flavor of alcohol present. The strength of the final vinegar product isdependenton the amountof alcohol in theoriginal cider.Mostof the vinegarthatisusedintheaveragehouseholdmeasuresaround4to6percentacidity,andthealcoholcontentoftheapplecidershouldbearoundthatpercentagetoo.

The natural tendency of fruit juice to ferment is perhaps the reason whyalcoholicbeveragesandallkindsofvinegarhavefeaturedsoprominentlyinthediets of almost every culture in the world, and still remain staples in manyregionstoday.

Theword“vinegar” isderivedfromtheFrenchtermvinaigre,which literallymeans“sourwine”(vinmeaning“wine”andaigremeaning“sour”).

Apple cider vinegar iswithout a doubt one of the healthiest things you cantakeformaintaininggoodhealth.Itcanbeincorporatedintoalmostanyaspectofyourdailyroutine,fromyourmeals,tosmoothies,tosimplytakingaspoonfulor two every morning. It doesn’t matter what your preferred method ofconsumptionis,justsolongasyoutakeit.Trustme,inafewweeksyouwillbereapingtherewardsofthisamazingelixir!

So congratulations on taking the first step to good health. This book willbecomeyourapplecidervinegarbibleandwillhelpyoulearneverythingthereistoknowaboutthisincredibleliquidandallithastoofferyou.

HowtoMakeAppleCiderVinegarWhile there are plenty of wonderful pre-made brands of organic apple cidervinegaravailableinhealthshops,thereissomethingintrinsicallyrewardingandsatisfyingaboutmakingyourown.

Hereisaneasytofollowstep-by-stepprocessformakingapplecidervinegar:

1. Findawide-mouthedcontainer thatwillholda sufficientvolumeofliquid for you. (Thewidemouth is so that there is sufficient surfaceareatofacilitateoxygenabsorption.)

2.Sterilizethecontainerandthenfillittotwo-thirdsfullwithhardapplecider.

3.Younowneedtoaddalittleunpasteurizedandunfilteredapplecidervinegar—thiswillstillhavelivebacteriainit.Alternativelyyouneedtoadd some “mother of vinegar,” which you will be able to buy frommosthealthshopsorbrewingstores.

4. Put the container in a dry, clean, dark, out-of-the-way area that isstable in temperature and cover the top with a cheesecloth. Thecheesecloth will allow oxygen in while keeping insects and othercontaminantsout.

5.Waitforfourweeks,andthentasteit—yes,youneedtotasteit!Thisisthecenturies-oldfoolproofmethodtosee if thevinegarisready.Youshouldnotbeable to tasteanyalcoholwhentheprocess iscomplete.Alternatively, for those less adventurous souls, you can use a winetestingkittotellyouwhentheaciditylevelsreach5or6percent.

6.Donotbetemptedtotestthevinegartoosoon,andwhenyoudo,trytodisturb the layerof “motherof vinegar” as little aspossible. Someofthebacteriamay sink to thebottomof thecontainerwhendisturbedanddecompose,whichwillaffectthetasteofthevinegar.

7. When the apple cider vinegar is ready, you can strain it through apaper coffee filter to remove the “mother of vinegar” or you can

carefullyremove itusinga finemeshspoonora largeservingspoon.Eitherwaykeepsomeof thevinegarwith somebacteria in it to startyournextbatch.

Youcanalsomakeapplecidervinegarfromwholeapples,itjusttakesalittlelonger.

1. You need two glass bowls, one larger than the other, and asmanyapplesaswillfillthelargerbowl.

2.Washandquartertheapples,thenplacetheminthelargerbowl.Leavethem tobrownand then fill thebowlwithwateruntil the apples arecovered.Cover thebowlwith the apples in itwith a cheesecloth andleaveitinawarm,dark,andcleanplaceforsixmonths.

3.Whenthesixmonthsisover,youwillnoticeagrayishscummyfilmontopofthewater.Thismeansthattheprocesshasbeensuccessful.

4. Now strain the liquid from the bowl through a coffee filter into thesecondbowl.Coverthebowlagainwithcheeseclothandleaveitinthesameplaceasbeforeforanotherfourtosixweeks.

5.Whentheapplecidervinegarisreadyyoucanstrainitthroughapapercoffee filter again to remove the “mother of vinegar,” or you cancarefullyremoveitusingafinemeshspoonoralargeservingspoon.

Commercially,theproducersofvinegarshavetriedtohastentheaboveprocessesandincreasethevolumeofbatchesbyusingmanyinventivemeans.Withwhat

hasbecomeknownas theOrleansmethodor the fieldprocess,manufacturers,originally in France and nowmost commercial cider vinegar producers in theworld, use fifty-gallon wooden barrels filled to half capacity and laid on theirsidestomaximizethesurfaceareaexposedtoair.Holes,coveredinmeshtokeepcontaminants out, are usually drilled in each end to aid airflow. Themanufacturersalsoneedtospeedupthefermentationprocess,sotheydothisbyaddinganoxygenatingsubstancesuchaswoodchipsorcorncobstothebarrel.

In1823theGerman,orfastmethod,wasdevelopedformakingvinegars.Withthismethodfermentationtakesplaceinatowerpackedwithcharcoal,corncobs,andwoodshavings.Theciderorwineistrickledintothetopofitandairisfedinthroughthebottom.Theresultofallofthisisvinegarinweeks,notmonths.

Even Louis Pasteur, the famous French scientist, got involved in improvingtheproductionandqualityofvinegar. In1858,he inventedawoodenraft thatwouldfloatonthesurfaceofthevinegarandstopthe“motherofvinegar”fromsinkingtothebottom.Healsowroteextensivelyonthebacteriologicalprocessesinvolved in themaking of vinegar thus improving the understanding of whataffectedthequalityoftheproduct.

The most modern method of producing vinegars is the submerged tankmethod, which uses a man-made “mother of vinegar” called acetozym. Thevinegarproducedbythismethod,however,isdead,meaningithastherequiredsharpflavorandaciditycharacteristicofvinegar,butnothingelse.Itispreciselythenatural fermentationprocess and theworkof the “motherof vinegar” thatprovides the multitude of health benefits that we seek from this veritablepanacea.

AppleCiderVinegarNutritionFactsApplesareaveritablegoldmineof

vitamins,minerals,andnutrients.Theypackapowerfulnutritionalpunchandaretrulydeservingoftheage-oldadage,“Anappleadaykeepsthedoctoraway.”

Thesepowerhousescontainbetacarotene(anantioxidant),pectin(asolublefiber),aswellasahostofminerals,themostnotablebeingpotassium.Oneapplecontains10

percentofyourrecommendeddailyallowanceofpotassium!Quiteamazingforsuchasmallandunassumingfruit!Unfortunately,itisquitesadthatgenerallyaclearvinegarisregardedasmore

aesthetically pleasing and accordingly, to meet consumer demand, themanufacturers comply with societal pressure and end up filtering and

pasteurizingthevinegartheyproduce.Thismeansthatthe“motherofvinegar”is removed as along with any sediment. This process stops the activity of theacetobacter bacteria, the precise thing that makes the vinegar nutritionallyeffective.Theseliveculturesareresponsibleforthecomplexityofflavorspresentin the final product and renders the vinegar full of character by injecting theliquidwithitshealthfulqualities.Sowhileyoumayendupwithaproductthatiscommercially acceptable because it can be regulated the world over, you areessentiallycompromisingmanyofthevitalqualitiesthatmakeitsoeffectiveforgoodhealth.

The high quality vinegar that Dr. Jarvis wrote about in his book, FolkMedicine,inwhichheespousedtheuseofadailydoseofapplecidervinegarandhoney,cantodaybefoundinBraggsAppleCiderVinegar.BraggsAppleCiderVinegar is unpasteurized, unheated, and unfiltered and contains all thewonderfulhealthpromotingqualitiesandnutritionoftheapplesfromwhichitwasmade.

Oneonlyhastoexaminethefollowinglistofnutrientsbelowtorecognizetheimmensepotentialinapplesandapplecidervinegar.

1MEDIUMAPPLE(100g)

Calcium 6mg

Energy 218kJ

Carbohydrates 13.81g

DietaryFiber 2.4g

Fat 0.17g

Protein 0.26gFolate(B9) 3ug

Iron 0.25mg

Magnesium 5mg

Manganese 0.035mg

Niacin 0.091mg

Pantothenic 0.061mg

Phosphorus 11mg

Potassium 107mg

Sodium 1mgVitaminB1 0.017mgVitaminB2 0.026mgVitaminB6 0.041mg

VitaminC 4.6mg

Water 85.56g

Zinc 0.04mg

1TABLESPOONOFAPPLECIDERVINEGAR(15g)

Calcium 1mg

Calories 2

Iron 0.1mg

Phosphorus 1mg

Potassium 15mg

Water 14.1g

LosingWeightwithAppleCiderVinegar

Applecidervinegarcanbethebasisofaneffectiveweightlossstrategy:FACT!Inordertoconvinceanydoubtersoutthere,letmegiveyousomeofthefacts

aboutfat,theroleitplaysinourbody,andhowwegoabouteliminatingit.Ifyoucangarnerabasicunderstandingoftheseprocesses,itwillbecomecleartoyouexactlyhowapplecidervinegarcanworktoaidthebody’snaturalprocessesandhelpyou to lose thoseexcesspounds.Applecidervinegar isnatural—it’snotamedicineand it’snotadrug,nor is it somemiracle fatburnerordietpill thatpromisestheearthandthenleavesyouwanting.Whatit is, isasupplement—anatural remedy that you can take every day. Even if you don’t believe all theclaims,takeitanywayandlettheresultsspeakforthemselves.

HowDoesFatAffectUs?Fat plays a critical role in keeping our bodies healthy and functioning at theirbest.Nowwait,thatisnotyourgoldentickettorunoffandscarfdownaboxofdonuts!We need only a certain amount of the right kind of fat in our diets,whether we are watching our weight or not. But granted, getting this right isnothingshortofanincrediblydelicatebalancingact,especiallywhenthereissomuchcontradictory literatureonthesubjectout there.Butdon’tworry folks, Iamherenowtolayouttheno-holds-barredtruthaboutfatandwhatitdoesanddoesn’t do forourbodies,with thehopes that itwill help all of youdevelop ahealthierrelationshipwiththedreadedleperthatwealldoourbesttoavoid!

Sowelcomefatbackintoyourlivesfolks,butdosocautiously!

WhatDoesFatDoForOurBodies?Sometimesinordertogivetherightanswer,wefirsthavetoaskthequestioninthe rightway.To properly answer the above question,we have to answer twoquestions:

1.Whatpurposedoesstoringfatinourbodieshave?2.Whatexternalandinternalfactorsaffecttheusageoffat?

Themost critical reason for our bodies to store fat is to provide us with astorehouse of fuel. This portable resource is there to see us through periodswhere food is scarce or temporarily unavailable.Our bodies have evolved andadapted over thousands of years to survive harsh winters and longmigratorytreks ashuntergatherers.Theyhavealsoneeded toprovideuswithenergyondemandtohuntwhenwehaven’thadamealforaperiod.Lifewasprettyroughandbrutalback thensoour internalorgansneeded“shockabsorbers” toallowourvitalorganstosurviveheavyimpactsfromfallsandblowsfromourprey.Wethushavedeepbodyfataroundourlivers,lungs,heart,andotherorgans.

Inmodernsocietyfoodisreadilyavailableallyearround,howeverourbodiesarestilldrivenbyourbiologicalimperatives.FunnyhowourresolvetosticktoourdietsandeatingplanscrumblesclosetoChristmas.Thedecreaseindaylightaswinterapproachesisatriggerforourbodiestostoremorefat,toinsulateus,and see us through the leanwintermonths.However, our bodies are amazingbiologicalmachines thatmakeourmodern lifestylepossible.Whenweeat,ourbodiesburnthecarbohydratesforinstantenergyandtheproteinisalsousedasafuelsource,butitisourstoredfatthatthatgetsusthroughthelonghaulofworkandexercise.

Therearevariousinternalandexternalfactorsthataffectthewayourbodiesstoreandutilizefat.Wealsoneedtodifferentiatebetweenthedifferenttypesofingestedfats,suchassaturatedandunsaturatedfatsandwhattheydotoandforour bodies. These categories of fats are broken down further into many sub-groups,mono-saturatedandpoly-unsaturatedfatsaresomeexamplesofthese.

Themajor factor inwhereourbodiesstore fat isgender.Males tendtostartstoring fat on their tummies and then spread it evenly over the buttocks, legs,chest,arms,andback.Females tend tostore fatmostlyon theirbuttocks,hips,andchest,andthenevenlyovertherestoftheirbodies.ThisdifferenceisagainthankstoevolutionandMotherNature!

The interaction of the fats and the other foodwe ingest with our bodies isgreatlyaffectedbythehealthofourbodies.Andinturn,thehealthofourbodiesis greatly affected by the foodswe ingest and inwhat quantities and ratiosweingestthem.Thisisbecauseofthemanydifferenttypesoffatinthefoodweeatandthefact that thesedifferenttypesof fatreactdifferentlywithourbodies. Ifyourdigestive system isnothealthy it cancompromise itsability todigestandextract sufficient amounts of the nutrients we need. It is this relationshipbetweenfoodandhealththatapplecidervinegarinteractswithandaids.

During the digestive process, most of the fats we eat are absorbed by ourbodiesand thenrecombinedandused in thevariouschemical reactions takingplace inourbodies.Certain fatsare involved in thereactionofenzymes in thebody,someaidtheactivityofhormones,somevitaminssuchasA,D,E,andKrequire thepresenceof fat inorder tobeabsorbed.Fats alsoplaya role in thehealth of our nervous system.When combined with themineral phosphorus,they produce lecithin. Lecithin is required for the production ofneurotransmitterchemicalsandthesechemicalshelpthebrainregulateappetite,mood, and cognitive functions. Some of the fats the body requires cannot bereconstituted,suchasOmega-3andOmega-6.Omega-3andOmega-6arefattyacidsthatworkinoppositiontooneanother,sogettingthecorrectratioinyourdiet is essential. Omega-6 aids the active responses of the body, raises bloodpressure,andaidsclottingandcellregeneration.Omega-3doestheoppositeandaids the “calming responses.” These fatty acids can be found in various foodssuchasfish,greenleafyvegetables,wheatgerm,andoliveoiltonameafew.

Generallyspeaking,it’stheratioofsaturatedtounsaturatedfatsthatwehaveto watch in our diets to maintain long-term health. Unsaturated fats arebeneficial to our health, while toomuch saturated fats are detrimental.Whileboth occur in a variety of foods, studies show that they donot occur in equalquantities. Unfortunately, saturated fats are farmore prevalent in our normaldiets than unsaturated fats. Saturated fats are found in processed foods andanimalproductssuchasdairyproducts,meats,pastries,andchips.Unsaturatedfatsarefoundinfoodssuchasnuts,olives,andavocados.Thechemicalstructureofsaturatedfatsissaturatedwithhydrogenatomsandcontainsnodoublebondsbetween carbon atoms; they are generally not liquid at room temperature.Unsaturated fats have double bonds in their chemical structure, have lesshydrogenatoms,andtheyaregenerallyliquidatroomtemperature.

So,asyoucansee,therightamountoftherightkindoffatsisvitalinordertokeepourbodyfunctioningatitsbest.Therearemanywaysinwhichapplecider

vinegarhelpsustomakethebestuseofthefatsweconsumeinordertoimprovehealthandpromoteweightloss,butmoreaboutthislater.Let’stakealookatthewaysthatfatworksinthebody—forbetterorforworse.

HowDoesFatMakeUsFat?

Itselementarydearreaders: Ifyouconsumethesameor lesscalories thatyourbodyneedstofunction,youwillnevergetfat!NowIamnotgoingtolaunchintoagoodandbadfoodlecture,becauseweallknowwhatweshouldorshouldn’tbeeating. Ladies, you know you are going to regret inhaling that whole slab ofchocolate as you sit and watch Friends reruns, and guys, you know that youshouldn’tbeeatingadoubleburger,frieswithcheesesauce,andaliterofsodaasyouwatchyourfavoritesportsgame.

It isprettyclear toallofus thatbeing ingoodshapehasamarkedeffectonour quality of life. Carrying extra fat increases your chances of disease andchronichealthissuessuchasinfertility,arthritis,stroke,kidneydisease,diabetes,heartdisease,andcancersoftheprostate,breast,stomach,andcolon,tonameafew!

HowDoestheBodyProcessandEliminateFat?

Therearemanydifferentmechanismsatwork in thebodythatdeterminehowmuchfatthebodyuses.It isverydifficulttolosefatorstayslimifevenoneofourmechanismsisnotfunctioningproperly.Ourmetabolism,theoverallrateofactivityinourbodies,isoneofthemostimportantmechanisms.Itisaffectedbyour genetic makeup, our weight, the amount of exercise we do, our body fatpercentage,ourbodytemperature,howmuchsleepwearegetting,howwellourthyroidisfunctioning,whatweeat,ourage,andourgender.

In terms of our geneticmakeup it seems that some people’s bodies tend tostore fat more readily than others. The theory some have put forward is thatthereisa“thriftygene”insomepeople.This“thriftygene”iswhatwouldhaveallowed someof our ancestors to survive cyclical harsherwinters.Theywouldhave stored more fat than most other people, so when a particularly barrenwinterorothernaturaldisasteroccurred, the individualswith this genewouldhavestoodabetterchanceofsurvival.

Ourweight,orourleanbodymass,isanotherfactorthataffectshowmuchfatwe burn. The more muscle mass an individual has the higher the energyrequirementsto“run”thebody(bigcarsusemorefuel).Thus,tall,largerframedpeople’sbodiesrequiremoreenergytokeepgoingdaytodaythansmall,slightlybuiltpeople.

Peoplewho exercise for longperiods orwhohave a lot ofmusclemasswillburnoffthefoodtheytakeinrelativelyquicklyandthebodythenturnstoitsfatstoresforenergy.Bodybuilderseatsixtoeightmealsadaytomaintaintheirsizeand provide their bodies with enough resources. This is so they don’t burnmuscle mass when their fat stores are depleted. Long-distance runners andprofessionalcyclistsneedtotakeinfoodwhencompeting.Thisisbecausetheirbodyfatpercentagesarealreadysolow.

People with a high body fat percentage more than likely lead a sedentarylifestyle.Theirbodieswillmorethanlikelygetalltheirenergyrequirementsfromthefoodtheyeatandstillhavesomeleftovertostoreasfat.Thereare,however,other factors thathaveaneffectonbody fat.The“setpoint theory”concept isthatyourbodyhasastablequantityoffatcellsbythetimeyouareanadult.Themoreweightyoucarriedinyourchildhoodandyourteenageyears,themorefat

cellsyouwillhaveasanadult.Thesefatcellsthenbecome“fuller”or“thinner”asyougainandloseweightasanadult.Thesetpointisthetriggerinthesecellsthatwill sendamessage toyourbrainsaying thatyour fatcellsaregetting too thinand that youmust eatmore.Different people’s fat cells will have different setpoints,andthestrengthofthemessageisaffectedbythenumberofcells.Thusapersonwithlotsoffatcellsandahighsetpointwillbattlewithcravingsforfoodwhendieting.

The set point in the cells is affected by their sensitivity to insulin. Thebyproductofthebreakdownofmostofthefoodsweeatisasimplesugarcalledglucose.Asthelevelofglucoseinyourbloodrises,yourpancreasneedstostartsecretingmoreinsulintounlockyourcells,sothattheycanuseitforenergy.Ifyourblood sugar is constantlyhigh fromover-eatingandnot enoughexercise,your insulin levels will also be high. This can lead to a condition known asinsulin insensitivity.When thishappensyourcellsdon’t react to the insulin inyourbloodand thereforedon’tallow theglucose intoyourcells tobeburntasenergyalongwith the fat. It isveryhardto lose fatwith thiscondition.This isoneofthemaincausesofadultdiabetes.

When the insulin in our blood reaches the receptors in the fat cells, it tellsthemtoallowglucosein.Whentheglucoseentersthefatcells,itreactswiththefatandoxygenfromourbloodtogiveoffenergythatourbodiescanuse.Heatisabyproductofthisreactionandthefastertherateofthereaction,themoreheatisgivenoff.Thisiscalledthermogenesis.Peoplewithahighrateofreactionaretherefore burningmore fat than thosewith a low rate of reaction.The rate ofthermogenesiswillnaturallyvaryfrompersontoperson,butalowratecanalsobe caused by insulin insensitivity. Again, dietary health and a lack of exerciseplayarole.

Dietshighinfatsandrefinedcarbohydratescombinedwithalackofexercisewreak havoc on our body’s blood sugar regulatingmechanisms. These factorslead to insulin insensitivity and eventually diabetes. When a person becomesobese from over-eating, their blood glucose will be high and this leads todiabetes.Diabeteshindersthebody’sabilitytoburnglucoseandfat,whichleadstoobesity.

Therearewaystocounteractinsulininsensitivityandimprovethermogenesisand thereby reduce theamountof fatwecarry.Thepillarsof thisaredietandexercise.Socalledslowreleasecarbohydrates,suchasvegetablesandfreshfruitalong with legumes and whole grains, are good sources of soluble fiber andreleaseglucoseintothebloodstreammoregraduallythanrefinedfoods.Exercise

helps reduce the glucose level in the blood by thermogenesis and the rate ofthermogenesis will improve as the fat cells become more sensitive to insulin.Exercisewillthereforeimprovetheeffectivenessofagooddiet,andthemoreyouexercise,thebettertheresultswillbefromdoingit.

Howmuchsleepwegetandaregularsleepingpatterncanalsoplayaroleinfatloss.Thepituitaryglandreleasesagrowthhormonewhichisaprotein-basedpeptide hormone. This hormone stimulates growth, cell reproduction, andregeneration in humans. These functions require energy and thus a healthyreleaseofthishormonehasasecondarybenefitofburningenergywhilewesleep.Nearly50percentofthehumangrowthhormonereleaseoccursduringthethirdand fourth REM sleep stages. Studies have shown that a healthy diet and aregular sleeping pattern aid the amount and consistency of human growthhormonerelease.

Thereisareasonwhywecravesweetsandstarcheswhenwediet.Tryptophanisanaminoacidthat isreleasedintothebrainwhenweeat.Whilethebrainisreceivingregulardosesoftryptophanitdeterminesthatwearegettingenoughtoeat.Ifthelevelsoftryptophanbecomelow,thebrainthinksstarvationmightbeimminent and stimulates the urge (craving) to eat. We crave carbohydratesbecause theyprovideaquick energy release andaquick releaseof tryptophan.Constantdietingorfastingcancreateanimbalanceintryptophanandeventuallyleadtobinging.

Having a good source of fiber in your diet will also help you regulate yourweight.Aswellas improvingyour insulinsensitivity, fiberhelpsyou feel fullerand reduces the number of calories your body will absorb. An example of awater-solublefiberispectin.Anybodywhohasmadejamorjellyathomeknowshowpectincongealswhenmixedwithwater.Thishasapositiveeffectonweightlossbecausethesamethinghappenswithwaterandpectin inyourstomach.Itthereforemakesyou feel full for longer.Appleshaveahigh levelofpectinandcan improve your chances of effective weight loss by helping to curb yourappetite.

High-fat-contentmealsgenerallyleaveyoufeelingfullforlongerbecausefatsaremostoftenamongthelastnutrientstobeabsorbedinthedigestionprocess.It is important, as I’ve said before, to eat the right kinds of fats in the correctratios. There is also a smart time to eat your fats. If you tend to battle withcravings in the afternoon or just before bed, try having more fats with yourlunch. Adding some walnuts or having an avocado with yourmeals will helpcurb those cravings and keep themunder control. If you can’t climb into bed

withoutraidingtherefrigerator,tryhavingalargesaladwitholiveoilandapplecidervinegardressingwithyourdinner.

Dietshighinsaltcanleadtowaterretention,andalthoughbeingoverweightisprimarilyasaresultofcarryingtoomuchfat,waterretentioncanalsoleaveyoufeeling bloated and lethargic. If you ingest too much salt or your diet lackspotassiumitcanleadtosimilarsymptoms.Potassiumactsintheoppositewaytosodium in our bodies.Where sodium helps our cells retain water, potassiumhelpsthemeliminateit.Thus,addingsubstanceswithahighpotassiumcontent,suchasapplecidervinegar, canhelpbalance theamountofwater inourcells.Lowering your salt intake along with this is still the best course of action foroptimalresults.

StayingHealthyWithAppleCiderVinegar

Goodhealth,toacertaindegree,isachievedandmaintainedinthehumanbodywhen there is equilibrium or balance between all the various substances thataffectandtakepartinthereactionsthatkeepusalive.

Thecellsinourbodiesareconstantlyexchangingfluids.Therateofexchange,the volume of exchange, and the direction of the flow is a result of how saltythese fluids are. The various organs in our body also depend on the specificacidityandalkalinityofdifferentsubstancesinordertoperformtheirfunctionsproperly.

Applecidervinegarisabletobenefitourhealthbecauseofitseffectivenessinbeingable tobalance theseacidsandalkalines, alongwithhelping tomaintaintheequilibriumbetweenfluidsandsalts.

GettingtoGripswiththeAcid/AlkalineBalanceWhetherasubstanceisanacidoranalkalinebaseisoneofitsmost

basicproperties.Inmostreactionsand

processesthatoccurinanimalsandplants,acidsandalkalinesareformedto

balanceeachotherout.Manyphysiciansandnutritionresearcherspromote theories related insome

waytotheacid/alkalinebalanceinourbodies.TheforemostofthesebeingElsonHassalongwithJamesBalchandhiswifePhyllisBalch.However,althoughtheyall agree that the acid/alkaline balance is very important tomaintaining goodhealth,theydonotagreeonwhetherthehumanbody’snatural/beststateistobeslightlyacidorslightlyalkaline.DoctorDeForestClinton(D.C.)Jarvis,whowaspracticingmedicinemorethanahundredyearsago,wasparticularly interestedintheacid/alkalinebalanceinthehumanbodyandhowapplecidervinegarwasabletohelpachievesuchabalance.

The basic premise of the acid/alkaline theory states that when foods areingestedandmetabolizedinourbodiestheycreateeitheranacidoranalkalineash.ThepHmeasurementorthelevelofacidityoralkalinityoftheashdoesnotnecessarily correspond towhether the food itself is consideredhighlyacidicornot.Anexampleofthisislemons;theyareacidicwhenweeatthembuttheashthey leave behind after being digested is alkaline. Diets high in refinedcarbohydrates, wheat, fats, and meat are considered to increase the body’sacidity. In this state the human body ismore susceptible to illness andmanychronic ailments such as frequent colds, infections, congestion, andmigraines.Alkaline-producing foods include fruits and vegetables, but sincemost peopleeatingawesterndiettendtoeattoofewofthese,theproblemofover-acidityismuchmoreprevalentthanover-alkalinity.

Acids are not all bad though; they are essential for digestion. Hydrochloricacidcombineswithenzymesinourstomachstobreakdownproteininthefoodswe eat. Aswe age,we tend towards producing less hydrochloric acid thanweneedtodigestproteinscompletely.Itisthoughtthatgettingindigestionmightbeasmuchaproblemofhavingtoolittlestomachacidashavingtoomuch.Thisiswhyitissuggestedthatyoutakealittleapplecidervinegarbeforeyoueat.Theapplecidervinegarpromotesacidityinthestomachandaidsdigestion,enablingyoutoobtainallthenutritionavailablefromthefoodyoueat.Inadditiontothis,apple cidervinegar contains tartaric acidandmalic acid.Theseacidsdeter the

growthofdisease-promotingbacteriainthedigestivetractandalsofood-bornepathogens,thuspromotinggoodlong-termhealth.

Fruits and vegetables are good sources of minerals such as magnesium,calcium, sodium, and potassium. They are important because they bind withacidsandneutralizethem.Theyarethereforeanimportantpartofmaintainingthe acid/alkaline balance of the body at a health-promoting level. Apple cidervinegar can help in maintaining the acid/alkaline level by supplementing oursupplyofthesealkalizingmineralsandashasalreadybeennoted,itisespeciallyhighinpotassium.

Ahealthyacid/alkalinebalanceisnotonlyimportanttoourdigestivesystem.Vinegarhasbeenusedforaverylongtimeindouchesasaneffectiveremedyforvaginitisandyeastinfections.Applecidervinegarhasalsobeenusedasaremedyformany skin problems.This is because the pHof apple cider vinegar is veryclosetothepHofhumanskin,inthatittendstobeslightlyacidic.

Acidsalsohavestrongpreservativeabilities.Thisisbecausemostbacteriaandmolds cannot survive in ahighly acidic environment.This iswhy vinegar andothernaturallyoccurringacidshavebeenusedthroughtheagestopreservefood.The most widespread examples of this are pickling and canning. Apple cidervinegarisparticularlypopularforpicklingas itaddsadeliciousfruityflavortorelishes,pickles,andotherpreserves.

GettingtoGripswiththeFluid/SaltBalanceOneofthemostimportantequationsintheinterplayofbody

chemistryistherelationshipbetweensaltyfluidsandwater.Itisbasic

biochemistrythatifthereisasalty

solutionononesideofamembraneandwaterontheotherside,thewaterwillbe

drawninthedirectionofthesaltsolution.Thisprocessisknownasosmosis.Oneofthemostcommon

examplesofthiseffectisthedryingandcuringofmeatwithsalt.

Using the same principles, two of the major electrolytes, potassium andsodiumsalts,performabalancingactwithwateroneithersideofourcellwalls.Ifwehadadeficiencyofpotassium,thesodiumsolutionsoutsideourcellswoulddrawwateroutof themandwewouldeventuallydehydrate.Electrolytesactasconductors forournerves’electrical impulses,which iswhydehydratedpeoplelosecoordinationandhavemuscletwitches.Waterretentionisalsoasymptomof low potassium, rather than toomuch sodium. Because there is not enoughpotassium to keep the correct level of water inside our cells, the higherconcentrationof sodiumoutside the cells draws thewater out of the cells andintothetissuesaroundthem.Ourskinisthelargestbodyoftissuewehaveanditthenswellsfromthisextra-cellularwater.Thisiswhatwecallbloating.Thebestcourse of action a healthy person can take when they experience intermittentbloating,aswithmenstruation,istosupplementtheirdietwithalittlepotassiumasfoundinapplecidervinegar.Thisisfarhealthierthanthedrastic,commonlyespoused treatment of cutting out salt and overhydrating. This can lead toelectrolyte imbalance andnegatively affect other vital reactions taking place inourbodies.

Overthethousandsofyearsthatourbodiesevolvedandadaptedtothefoodavailable in the environment, salt (sodium chloride) was hard to come by. Inmodern timeswe enjoy a state of dietary affluencewhere salt is plentiful.Ourbodychemistryhas,however,notchanged.Inadditiontothis,theproportionofleafygreensandfruitinourdiets,oursourceofpotassium,hasfallen.Besidesits

roleinmaintainingourfluid/saltbalance,potassiumalsomakesitmoredifficultforbacteriatogetenoughmoisturefromourcellsinordertogrowandmultiply.Aspotassiumworks tokeepwater inourcells, ithelps tokeeptissuessoftandhealthy.Potassiumalsoaidskidneyfunctionbymovingthewaterinourbodiestothem.

Potassiumisvitalinmaintainingahealthy,properlyfunctioningmetabolism.Thisisbecauseitaffectstheutilizationofcarbohydratesandproteins.Aswegetolderwe unfortunately have amore difficult time extracting and retaining thepotassium from our diets. A deficiency in potassium can lead to abnormal oreven a lack of cell growth. This often leads to disturbances in heart rhythm,elevatedbloodsugar,dry skin,muscleweakness,and fatigue. In severecases,alack of potassium can lead to changes in the central nervous system, kidneyproblems,andfragilebones.

Applecidervinegarisagreatsourceofpotassiumwith15mgpertablespoon,as well as containing other important minerals. Another very good reason toincludesomeapplecidervinegarinyourdailydiet.

IsAppleCiderVinegarAProbiotic?A common misconception about apple cider vinegar is that it is a probiotic,when in fact it is a prebiotic. Prebiotics promote healthy digestion byencouragingandaiding thegrowthofgoodbacteria inourguts.Probioticsontheotherhandarethegoodbacteria.Thekeyingredientinapplecidervinegaristhe pectin from the apples it is made from. Pectin slows nutrient absorptionbecauseitbindstoproducts inourdigestivetractthatourbodiescannotmakeuse of, such as cholesterol, toxins, pathogens, and harmful bacteria. Once thepectinfromtheapplecidervinegarbindstotheunwantedproduct, itcarries itfrom our bodies by way of our regular bowel movements. This leaves theprobioticsinourdigestivesystemstogrow,flourishandkeepushealthy.

AppleCiderVinegar—YourPersonalMedicineBoxIamsurebynowyouarecomingtotherealizationthatthereissomethingspecialaboutthissimple

liquid—andyouarequiteright!Asoneoftheearliestrecordedremedies,applecidervinegarhasliterallystoodthetest

oftimeasahealerforcenturies.Itscontinuedusealltheseyearslateris

testimonytotheamazingqualitiesandpowerfulnatureinherentinit.

Furthermore,applecidervinegarhasheldupundermodernscientific

scrutinyandwhile,aswithanything,thereiscontentionoverthefinerdetails,

amongtheexpertsthereisageneralconsensusintheeffectivenessofasimpletonicmadewithapplecider

vinegar.Itisrecommendedtodrinkthistonicthreetimesaday,preferably

beforeorduringmeals.If,however,youfindthatconsumingthetonicat

mealtimesupsetsyourstomach,youcantrydrinkingitalittlewhileafteryour

meal.Ifmealtimesarejustnotconducivetothisbecauseofabusy

lifestyle,orperhapsyoudon’tstopyourdayforthecustomarythreemealsaday,youcandrinkaglassuponwaking,onewhenyouaregoingtobed,andsimplymixupthiseasyformulainaflaskorshakerandhaveitonthegosometimeduringthecourseoftheday.Whateverworksbestforyou,justsolongasyou

drinkit!Sowhatisthismagicalconcoction?

AppleCiderVinegarTonic:

Yields:1Serving

Ingredients:

250mlwater

1–2tablespoonsapplecidervinegarRaworganichoneytotaste(optional)

Method:Mixtheingredientstogetherinalargeglass.Sipitatyourleisure.Feelthedifference!

Trythisbasicformulatostartexperiencingthebenefitsofapplecidervinegar.Experiment with the amount of vinegar you add, starting with the least andbuildingupyourtoleranceovertimeuntilyoufindalevelthatworksforyou.Asitcanbequiteatarttaste,youcanaddalittlerawhoneytothemixture.AndIamsureyouhaveallheardaboutthewondersofrawhoney,sothisgivesyourbodyadoublewhammyinhealth-givingproperties!Thistonicisbettertoleratedandmoreeffectiveifsippedslowly,sousethisasyourexcusetoputyourfeetup

andrelaxforafewminutes!

AppleCiderVinegarforEverydayCommonAilments

Inadditiontothegeneraltonicforoverallhealththerearemanytriedandtestedfolk remedies thatuseapplecidervinegar for specificconditionsandailments.Hereisacompilationofthemostcommononesthatyoumightfinduseful.

ACNE - Combine 2 cups of apple cider vinegar with 1 pound of gratedhorseradish.Allow themixture to sit for2weeks, then strain it througha finemeshsieve.Useacottonballtoapplytheliquidtotheacnespotsdailyandyouwillsoonseeanimprovement.

AGE SPOTS - Mix 2 teaspoons of apple cider vinegar with 1 teaspoon ofonionjuice.Applythissolutiontothedarkenedareasofskindailyandyouwillseethembegintofadeinabout2weeks.

AGING -Could apple cider vinegar be the elixir of youthwehave all beensearchingfor?Seemsso.Simplycombine2teaspoonsofhoneyand2teaspoonsofapplecidervinegar inaglassofwater.Drinkthismixturedaily togiveyourmetabolismaheartyboostwhichinturnwillrestoreyouryouthfulradiance.Asluggishmetabolismisthedeathknellforbeauty–keepyourmetabolismrevvedupandinpeakconditiontostaveoffthevisiblesignsofaging.

ALLERGIES-Applecidervinegarmaybeoneofthebestallergytreatmentsavailable. It has antibiotic and antihistamine powers that are priceless in ourmodernworldwheremore andmorepeople are suffering fromallergy attacksandallergy-relatedillnesses.Traditionalallergymedsarecostlyandoftenmaketheuserfeeldrowsy,andawhopping30percentofpeoplereportthattheydon’tbelievetheirallergymedicinesareeffective!Anallergicperson’sbodyrespondsto environmental irritants like dust and pollen abnormally by producinghistamines to fight off the intruding particles, but all this histamine in theirsystemactuallycausesalltheclassicallergysymptoms.

Taking a natural antihistamine such as apple cider vinegar prevents theproduction and release of the histamines and consequently quells the allergy

symptoms too.That’s right,nomore swollen, red, itchy,watery eyes,nomoreuncontrollablesneezingandnasalcongestion,nomoreheadaches,asthma,andcoughs.Andallyouhavetodoismix1tablespoonofapplecidervinegarwith1tablespoonofhoneyand1tablespoonoflemonjuiceanddrinkthisthreetimesaday.Youwillstartnoticingamarkeddifferenceinafewweeksonceyourbodyhas built up its natural defenses to fight off all types of allergies. The key tocurbingallergiesistodrinkapplecidervinegarregularly–whatcouldbeeasier?

ARTHRITIS-Whileapplecidervinegarcannotcurearthritis,itcancertainlyhelp to relieve thepainandmanypeoplehaveattested to its effectiveness.Thepotassium in apple cider vinegar is thought to help prevent the buildup ofcalcium in the joints, which causes the stiffness and pain. Furthermore, it hasbeensuggested that thepainful jointscharacteristicofarthritismayactuallybecausedbyanaccumulationoftoxinsinthejoints.Specificallythepectininapplecidervinegarhelpstoabsorbthetoxinsandremovethemfromthebody.Applecidervinegarisanaturaldetoxifierandwillhelptopurifyyourwholebody.Itisrecommended to take a dessert spoonful of apple cider mixed in water atmealtimesforrelieffrompain.

ASTHMA -Applecidervinegarhasbeenfoundtostrengthenthe lungsandimmunesystem,bothofwhichare imperativeforasthmasufferers.Combiningapplecidervinegarwithhoneyhelps torestore theacid/alkalinebalance in thebodywhich helps to stop thewheezing that generally accompanies an asthmaattack.Sippingatinctureof1tablespoonofapplecidervinegarand1teaspoonof honey in half a cup of warm water over the course of thirty minutes willprovide reliefwhen you are in distress. Ifwheezing persists half an hour afterfinishing thedrink, then try anotherdose, althoughyou arenot likely toneedone as breathing difficulties should have subsided by then. If the first dose ofapplecidervinegarandhoneydoesnotwork,anothertriedandtestedremedyis

tosoaktwocottonpadsinapplecidervinegarandapplythemtotheinsidesofyourwristswhileyousiptheseconddose.Breathingshouldbeeasierafterthis.

ATHLETE’SFOOT-Soakyourfeet inamixtureofhalfapplecidervinegarandhalfwater twiceadayuntil symptoms subsideor alternatively apply someapplecidervinegardirectlytotheaffectedareasafewtimesadayandatbedtimeforrelief.

BLADDERANDKIDNEYINFECTIONS-Tosoothesymptomsdrink1cupof the following mixture three times a day: one quart distilled water, twotablespoons fresh or dried corn silk, one teaspoon buckwheat honey, half ateaspoonapplecidervinegar.Youcanchillitifyoulike.

BLEEDING-Vinegarhasbeenusedbyphysiciansformanycenturiestotreatwounds and stop bleeding. In linewith this practice,Dr. Jarvis researched theeffects that apple cider vinegar might have on bleeding and came to theconclusionthattheadrenaline-likeeffectsofapplecidervinegarwaswhathelpedtocoagulatebloodandthusstemtheflowofblood.

Applecidervinegartakenasageneral tonic isalsobelievedtohelpapersonhealquickeraftersurgeryandiftakenregularlybeforeamajoroperation,itwillbuild up the person’s immunity so their healing responsewill be greater. Theonlyexceptiontothisisintestinalsurgery.

ForNosebleeds-Simplysoakaballofcottonwoolinsomeapplecidervinegarandplaceitintothebleedingnostril.Havethepersontiltbacktheirheadsothattheforceofgravitywillworktoreversetheflowofblood.Thecoagulatingeffectof the apple cider vinegar will help to stop the nosebleedmuch quicker thanpinchingthebridgeofyournoseorusingaplaincottonballwould.

BLOOD PRESSURE - Apple cider vinegar contains potassium. Potassiumhelps to balance out the body’s sodium levels and thus helps to lower bloodpressure.Takethegeneral toniconaregularbasis for longtermeffectiverelieffrom the unpleasantness of high blood pressure. Apple cider vinegar alsocontains magnesium which helps to relax the walls of the blood vessels,effectivelyloweringbloodpressure.

BODYODOR-Applecidervinegarisanaturaldisinfectantandcanbeusedasabodydeodorantbecauseitkillsthebacteriaandgermsthatareresponsiblefor theoffensiveodor.Simply soakacottonwoolball inundilutedapplecidervinegarandwipeitunderyourarmsonceadaytoeffectivelykillanysmells.Forfootodor,makeamixtureof1literwaterand1cupofapplecidervinegar.Soaksmelly feet threetimesaweek inthismixturetoeliminate thebacteria thatarecausingthefoulodor.

BONEHEALTH-Applecidervinegarcontainsimportantmineralsforstrongand healthy bones like magnesium, manganese, phosphorus, calcium, andsilicon. It also contains the trace mineral boron. Boron works to support themetabolismof calciumandmagnesiumand elevates the levels of estrogen andtestosteroneinthebody,bothofwhichleadstostrongbones.Takingtheapplecidertonicregularlywillbeagooddietarysourceof theseminerals,whichwillsustainbonemassdensityandwillhelpwardoffdegenerativebonediseaseslikeosteoporosis.

BREATHINGPROBLEMS-SeeasthmaBRUISES - To reduce the swelling and discoloration that accompanies

bruising,simplyheat½acupofapplecidervinegaroverlowheatonthestoveandthendissolve1teaspoonofsaltintoit.Applyacompresssoakedinthewarmliquidtothesiteofbruisingandleaveitthereforthirtyminutes.Thisstopsthebruisefromdevelopingandeasesthepainfromswelling.

BURNS - Apply undiluted apple cider vinegar to the site of the burn. Thishelps to stoppainand swellingand, inaddition, itdisinfects thewoundat thesametimeasprovidingmuchneedednutrientstothesiteoftraumatopromotehealing and cell regeneration.This remedyworks onboth sunburns aswell asminorburnsfromothersources(likehotappliancesorboilingwater).Althoughfor sunburns over large areas of skin, a warm bath spiked with apple cidervinegar might be more effective. Contrary to what you would think, pouringvinegarontothesiteofaburndoesnotstingandisnotpainful—yousimplyfeelatinglingsensationwhichletsyouknowthattheapplecidervinegarisworkingitswonderfulmagic!

CANCER - Apple cider vinegar contains numerous substances that canprotectthehumanbodyagainstcancer.Betacaroteneisknowntobeapowerfulantioxidant.Antioxidantshelp fight theeffectof freeradicals in thebody.Freeradicals are molecules, atoms, or ions that have an open shell due to havingunpaired valence electrons.This causes them to attack cells in the body to tryandstealelectronsfromthem.Thisdamagesthecellsandinturncausesthemtobecome free radicals too. This can lead to a cascading effect where a largenumberofcellscanbedamaged.Antioxidantshavespareelectronsintheirshellsand are thus able to donate electrons to the free radicals, binding to them,stabilizingordeactivatingthefreeradicalsbeforetheycanattackourcells.

Pectin is found in the skins of apples and in apple cider vinegar, and is asoluble fiber that keeps food from stagnating in the colon. This decreases theamount of toxins released from digested food in the gut by helping the bodyeliminateitquickly.

Research indicates that having a pH balance in your body that is slightlyalkaline is helpful in preventing or slowing down cancers in the body. SomepeopleevenstatethathavinganalkalinepHbalancehascuredthem!Applecidervinegar, although highly acidic, leaves an alkaline ash or residue after beingprocessedbyourbodies.Thispromotesalong-termalkalinepHinourbodies.

Vinegarhasalsobeenshowntobeveryeffectiveindetectingcervicalcancer,evenbetterandmorecost-effectivethanpapsmearsinrurallocations.Inastudypublished in The Lancet by researchers from Johns Hopkins University inBaltimore and the University of Zimbabwe, nurse-midwives screened almosteleven thousand women by using the VIA method. VIA (direct visualizationwithaceticacid)iswherethenurseordoctorusesacottonswabtoapplyaceticacid to the cervix.After thirty to sixty seconds a bright light is shone and thecervix is inspected. Precancerous lesions, which have a higher ratio ofintracellular proteins, turnwhitewhen combinedwith acetic acid.Researchersonthestudyexpressedtheviewthat“thevinegartestwasmorelikelytopickupprecancerousorcancerouscellsthanthepapsmear.”

CANKERSORES-YoucanrelievethepainofcankersoresandspeedupthehealingprocessbyapplyingapplecidervinegardirectlytothesorewithaQ-tip.Dothisatleasttwiceadayaftereating.Thiswillinitiallycausesomediscomfort,butaftera fewminutes thepainanddiscomfortwillsubside.Fora lesspainfulmethod try rinsingyourmouthwithdilutedapple cider vinegar, itwill be less

painful,butthehealingprocesstakelonger.CANDIDA -Candida isaconditionwhere therehasbeenanovergrowth in

thenormallyfriendlyandnecessaryCandidaAlbicansyeast.Itoccursnaturallyin all our mucus membranes and one of its most important functions is torecognize and destroy harmful bacteria. Candida Albicans is, however, notsupposedtoovergrowandgetoutofcontrolwhilewearestillliving.Oneofitssecondarypurposesistohelpbreakdownthehumanbodywhenitdies.CandidaAlbicans and apple cider vinegar do not get along.Mix a tablespoon of applecidervinegarwithaglassofwateranddrinkitbeforeeverymeal.Theapplecidervinegaractuallykillstheyeastandthereforehelpsfighttheintestinalovergrowth.Forexternalreliefyoucanaddacupofapplecidervinegartoyourbathoruseitas a douche bymixing two tablespoons of apple cider vinegar to one quart ofwarmwater.Dothistwiceadayuntilsymptomsaregone.

CATARACTS-Cataractsaregenerallytheresultofdamagetothelensoftheeyeandareacommonproblemofaging.Studieshaveindicatedthatifyouhavea diet rich in beta carotene and vitaminsC andE, all ofwhich are present inapplecidervinegar,youwillbelesslikelytogetcataracts.Dietshighinsaltandfats have been shown to increase the risk of getting cataracts. Taking twotablespoonsofapplecidervinegarmixedwithwateror juice twiceaday is thegeneraltonicforoptimumprotection.

CHICKENPOX -Applecidervinegarcanrelieve thediscomfortofchickenpox.Youcanapplyfullstrengthapplecidervinegartotheaffectedareasaswellasaddingonecuptoawarmbath.

CHOLESTEROL - Research indicates that apple cider vinegar can lowercholesterol. In a study published in a foreignmedical journal, scientists foundthat an apple cider vinegar-enhanced diet may increase HDL, the goodcholesterol,andreducelevelsoftriglycerides.Otherresearchconductedonmicehas yielded the same results.Pectin, especially applepectin, hasbeen found toabsorbfatsandcholesterolandremovethemfromthebody.Pectinisasolublefiber and is found in apple cider vinegar.Aminoacids are also found in applecidervinegar,theyneutralizeharmfuloxidizedLDL,thebadcholesterol.

COLDSORES-Coldsoresareextremelypainfulfluid-filledblistersthatcanappear on the face, lips, cheeks, nostrils, and even inside themouth.They arecaused by the herpes virus. Apple cider vinegar is one of the oldest and besthouseholdremedies,becauseviruses like thecold sorecannot survive inacidicenvironments. You can either take a cotton ball soaked in apple cider vinegarandapplyitdailyforalesspainfulbutslowerremedy,orapplyitdirectlywitha

Q-tipdailyforquickerresults.COLDSAND FLU - Apple cider vinegar can be helpful in preventing and

treatingcoldsandflu.Whileitishighlyacidic,applecidervinegaractuallyhelpsthebodymaintainahealthypHlevel.Thishelpspreventandtreatcoldsandfluby stoppinggerms fromgettingcozy inyourchestandnose.This isbecauseabodywhichiskeptatahealthy,slightlyalkalizedstateisunappealingtogerms.Unfortunately,thewesterndietmostofuseatpredisposesustohavinganacidicpHbalance,soit’snowonderwespendthewintermonthsbattlinggermswithsniffles, aches, and pains. Drinking the usual tonic of one to two tablespoonseverymorningandnight,orwhencoldandfluseasonstarts,willhelppreventordiminish the severity of the sickness. If you already have a full blown cold orboutofflu,taketheapplecidervinegaranyway.Itwillhelpyourimmunesystemfightoff thegermsandgiveyou someextra energy, aswell as improvingyourdigestion.Ifthecoldorfluisaffectingyournoseandsinuses,addatablespoonofapplecidervinegar toyourhumidifierand leave itonovernight.Then there istheage-oldremedyforchestcongestion.Cutapieceofbrownpaperbagtotheshapeofyourchestandsoak it inapplecidervinegar.Sprinkle the side that isgoingagainstyourchestwithgroundblackpepperandlayitacrossyourchest.Cover it with a towel and keep the cold sufferer warm. Remove after half anhour,repeatdaily.

CONSTIPATION -Constipation isusuallycausedbyeatingapoordiet toolow in fiber. It is also a normal sign of aging as the volume of digestive acidsreducesasweage.Constipationcan leadtoserioushealthproblemsbecauseoftheincreasedamountoftimedigestedfoodremainsinthecolon.Thisleadstoagreaternumberoftoxinsbeingreabsorbedintothebody,leadingtofreeradicaldamageandahostofsecondaryillnesses.Eatingadietwithahighfibercontentisthemosteffectiveandnaturalwayofcombatingandalleviatingconstipation.

Apple cider vinegar is a good source of pectin a water soluble fiber. You cansupplementyourdietwithadaily tonicofapplecidervinegaroryoucantryawell-known recipe fromPatricia Bragg. You need to boil two cups of distilledwaterandaquartercupofflaxseedfortenminutes.Thenremoveitfromheat.Themixturewillbecomegelatinousasitcools.Youthentakeateaspoonofapplecider vinegar and mix it with two tablespoons of the flaxseed gel. Take thismixtureeverymorningandagainonehourafterdinner.

CORNS-Totreatcorns,soakyourfeetinabasinwithwarmwaterandahalfto a quarter cup of apple cider vinegar, depending on the size of the basin.Removeyour feetanddry them.Oncedry,rubthecornswithapumicestone.Applyfull-strengthapplecidervinegardirectlytothecornandthencoverthemwith a bandage and leave overnight. Apply more apple cider vinegar in themorningandbandageagain.Repeatthisprocessuntilthecornhasdisappeared.

COUGHS-Honeyisastapleformostcoughsandthroatailments;oneoftheoldestandmostcommonremediesforacoughisamixtureofhoneyandlemonjuice.Apple cider vinegar can be substituted in for the lemon juice. The idealratioofthemixistwopartshoneyforonepartapplecidervinegar.Youcantakeanywhere fromoneteaspoontoonetablespoonof thismixtureata timeuptofiveorsixtimesaday.Thismixtureisespeciallygoodforchildrenwhomaygetan upset tummy from over-the-counter cough medicines. A slightly strongermixture, more suited to adults but safe for children who can stomach it, is amixtureconsistingof:2tablespoonsapplecidervinegar,2tablespoonshoney,2tablespoons water, a ¼ teaspoon cayenne pepper, and a ¼ teaspoon groundginger.Placealltheingredientsinajarandshakevigorouslytocombine.Placethemixture intherefrigeratortostore.Shakethe jarbeforeusageas thespiceswillnotdissolve.

CRAMPS-Musclecrampsareusuallyasignofanelectrolyteimbalancesuchasadeficiencyinmagnesiumandcalcium,oradeficiencyinvitaminE.Takingaregulardailytonicofapplecidervinegarwillsupplyyourbodywithsomeofthemineralsandvitaminsitlacks.

CUTSANDABRASIONS -Applecidervinegarhasbeenusedforcenturiesby the armies to treat wounds.Hippocrates espoused its usefulness in healingwoundstoo.Youcanapplyfullstrengthapplecidervinegartoreducethechanceofinfectionandalsospeeduptherateofhealing.

DANDRUFF - Recycle an old shampoo bottle and fill it with apple cidervinegar.Applyfull-strengthapplecidervinegartoyourhairandscalpandrubitin.Leaveittosoakforhalfanhourbeforewashingyourhair.Thiswilldestroythebacteriaorfungusthatcouldbecausingyourdandruff.

DEPRESSION - Depression can range from seriousmetabolic disorders tooccasional mood problems. The severity and causes can vary widely fromindividual to individual. Serotonin levels have been found to greatly influencemoods.Applecidervinegar isalsobelievedtohelpwithserotonin levels in thebrain.SomeEasternmedicinepracticessubscribetothebeliefthatdepressioniscaused by having a stagnant liver. Taking a daily dose of apple cider vinegarworks as a liver-cleansing tonic. This is promoted by the amino acids that itcontains.

DIABETES-Medicalresearchintoapplecidervinegaranditshealthbenefitsisstillverymuchinitsinfancy.Theareaconcerningapplecidervinegar’seffectondiabetesisoneofthemostadvanced.Inmanystudiesithasbeenshownthatapplecidervinegarreducesbloodglucoselevels.Inonestudythatwaspublishedin Diabetes Care, the journal for the American Diabetes Association, it wasclearlyshownthatpeoplewithType2diabeteswhoingestedtwotablespoonsofapple cider vinegar per day had lower levels of blood glucosewhen tested thefollowingmorning.Theaverage levelof reductionwasmeasuredat four to sixpercent.

DIAPERRASH -Applecidervinegar isaneffectivecureformanyformsof

rashes due its fungicidal and antibacterial properties. It can be used in a halfwater,halfapplecidervinegarmixturewhichyoudabonwithasoakedcottonballateachdiaperchange.Anotherremedyistomixithalfandhalfwithfreshlybrewedandcooledrooibos/redbushtea,whichinitselfisaneffectivediaperrashremedy. Thismixture is also applied with a soaked cotton ball at each diaperchange.

DIARRHEA-Diarrheaisnormallycausedbyharmfulbacteriainthecolonoranimbalance inthenaturallyoccurringbacteriathere.Applecidervinegarwillnotonlyhelpthebodyrestorethebalanceofbacteriainthecolon,butthewater-soluble fiberpectinwillabsorbwater inthe intestineandbulkupthestool.Tominimize thestresson thegut,divideup theusualdailydosageof two to fourtablespoonsintosixdosagesspreadoutthroughtheday.Ifthediarrheapersistsfor more than two days or the symptoms worsen you must contact yourphysicianassoonaspossible.

DIGESTION AND BURPING - One of the biggest and most importantcontributionsapplecidervinegarcanmaketoourhealthandwellbeingisasanaidtoourdigestivesystem.Itstartsassoonasyoudrinktheapplecidervinegartonic.The acid receptors in your tonguebegin stimulating the salivaglands assoonas theycome intocontactwith theapple cidervinegar.Salivamixeswiththe food we eat and starts the digestive process, which begins with thebreakdownofcarbohydrates.Applecidervinegaralsoimprovestheeffectivenessofthedigestiveenzymesandenhancestheactionofourstomach’shydrochloricacid.Anypersonwhoneedstomakesignificantalterationstotheirdietwillmostlikelybehelpedby sippinga thirdof a cupofwatermixedwitha teaspoonofapple cider vinegar before every meal. Apple cider vinegar’s antibacterial

propertiescanalsohelpthedigestiveacidsreducetheopportunityforbacterialinfectionsinthestomach.Worldtravelersmightbewell-servedbytakingalongasmallbottleorbuyingasmallbottleofitintabletformtotakeintheirsuitcaseswhentraveling.Applecidervinegarcanalsobeeffectiveinlesseningtheeffectofovereatingoreatinganoverlyrichmeal,oramealeatentooclosetobedtime,byspeedingupthebreakdownoffoodinthedigestive.

DIZZINESS-Dizzinesscanresultfromhavinganoverlyalkalineconditioninthebody.Therearealsoanumberofconditionsthataffect thecentralnervoussystembycausingconflictingmessagesfromtheeyes,ears,etc.,tobesenttothebrain.This causesdizzinessbecausewe relyon these senses forbalance.Manypeople find that they get relief fromdizziness by taking regulardoses of applecidervinegartonic.

EARACHES -Earaches arenormally the result of ear infections and alwaysrequire the attention of a physician as soon as possible. Often there is a waitbefore you can get the patient to see the physician or for the effects of themedicine to take hold. Relief from discomfort and healing benefits can beobtainedbyholdingtheaffectedearoverasteambathwith1partapplecidertotwo partswater. Be careful not to hold the ear too close to the steam. This isespeciallysuitedtoyoungchildrenwhogetfrequentearinfections.

ECZEMA-Applecidervinegarcanbeeffectivebyrelievingthedrynessanditchingofeczema.Theidealmixtureistomixitwithequalpartswaterandapplywithadippedcottonball.

EXHAUSTION - Exhaustion in and of itself is not considered a seriousmedical condition. In the short-termbefore recovery, it cancausea temporarybut debilitating effect on your ability to perform simple tasks, and also yourwellbeing.Tolessentheeffectsandpromoteaspeedyrecovery,tryarefreshingapplecidervinegarspongebath.Runawarmbathandaddasmuchapplecidervinegarasyoucan,spongeyourselfregularlywiththewarmwater,stayinginthe

bathforatleasthalfanhour.FATIGUE-Applecidervinegarisagoodsourceofaminoacids.Aminoacids

canhelpneutralizethelacticacidthatbuildsupinourmusclesandbloodstreamafter exercise or periods of high stress. The amino acids and enzymes we getfrom taking regular doses of apple cider vinegar is thought to be effective incombatingfatigue.

FEVER - Vinegar compresses applied to the lower legs have beenrecommendedbyphysiciansformanyyearsasameansofreducingfevers.Thepatientiskeptwarm,whiletheirlowerlegsarewrappedinteatowelssoakedinamixture of one part apple cider vinegar to three parts water. When thecompresses dry out, theymust be re-soaked and applied again. A similar folkremedy for fevers involves soakingcotton socks in the same solutionand thenplacingthemonthefeet.Youthenwrapthepatients’feetintowelstokeepthemwarm.

FLATULENCE - Flatulence occurs naturally in our bodies and is usuallycaused by swallowing air and gases produced from food that has not beendigestedproperly.Weswallowsmallamountsofairwhenweswallowourfoodandwhenweswallowoursaliva.Weeitherburpthisairoutthroughourmouthsor it follows our digestive tract and is expelled from our back passage. Somefoods likebeansandcabbagearemore likely to causegas thanothers,butourindividual food tolerances also play a role inwhat food gives us themost gas.Sippingaglasswithatablespoonofapplecidervinegarmixedwithwaterbeforemeals is known to aid digestion and reduce the volume and frequency offlatulence.

FOODPOISONING-Applecidervinegarhasknownantibacterialproperties

thatmakesitaneffectiveremedyforfightingofftheharmfulbacteriathatcausefood poisoning. The bestmethod of doing this is tomix two glasses of applecidervinegar tonic (one tablespoonapplecidervinegarperglassofwater)andtakesmallsipstofinishthemoveraneight-hourperiod.Inadditiontothisyoushould only drink clear fluids like tea, club soda, or water–nothing with anysugar in it like fruit juices,etc.Apple cidervinegar tonic canalsobeusedas apreventative when visiting foreign countries, or even when going to a picnicwhereyouareunsureofthecookingandhygiene.

FOOTCARE-Weallhavethoseharddayswherewehavebeenonourfeetlongerthanusualandtheyendupswollenandsore.Oneofthebestthingstodoishavea refreshing footbath.Youwillneed toaddseveralcupsofapplecidervinegar to a basin withwarmwater in it. Soak your feet for fifteen to twentyminutes.Removeyourfeetandletthemdryintheairtomaximizethecoolingeffect.Foranyotherfootproblems,seealsoAthlete’sfootorCorns.

FUNGUSINFECTIONS(seealsodiaperrash)-Youshoulduseasolutionofhalf apple cider vinegar to half water and apply several times a day until theinfectionisgone.Asolutionofhalfapplecidervinegartohalfcooledrooibos/redbushteaisalsoveryeffective.

GALLBLADDER/GALLSTONES-Applecidervinegarissometimesusedaspart of a well-known alternative treatment, the gallbladder flush. There are awide variety of methods and recipes for doing this but there are generalsimilarities to all of them.Basicallywhole apples, apple juice, apple sauce, andapplecidervinegartonicaretheonlyfoodsordrinksingestedoveratwotothreedayperiod.Once the threedays is completedyou thendrinkpureoliveoil,orespeciallyinthecaseofaroutineflushofsmallstones,amixtureofoliveoilandfreshly squeezed andpulped grapefruit. Sometimes an enema is prescribed forthe morning after the ingestion of the olive oil if the patient has not had asatisfactory bowel movement that has flushed the small gallstones. Painfulgallstones should alwaysbe treatedby aphysician; an annual gallbladder flushgenerallyhelpsavoidtheformationoflargerstones.Theefficacyofthismethodof treatment is substantiated by the relative low incidence of gallbladderproblemsinpeoplewhoconsumeregularamountsofapplecidervinegartonic.

GUMS-Applecidervinegarcanbeusedeffectivelyasamouthrinseforthetreatment of bleeding gums.The acidicnature of apple cider vinegar dissolvestheplaquethatcanaggravategumsandhelps fightoral infections inmuchthesamewaythatithelpswithcutsandscrapes.

HEADACHES -Research intoheadaches,especiallymigraines, suggests that

theyarecausedbyfoodweingestorenvironmentalstress.Thefoodcausalityistriggered by eatingmealsmade up of pizza, burgers, French fries, soft drinks,friedchicken,donuts,potatochips,pretzels,candy,etc.,asthesefoodsleaveanacidic ash when digested and cause the body’s pH to become acidic.Environmentalstresscausesstresshormonestobereleasedintoourbodies;thiscan leadtoaconditionknownasacidosis.Theseconditionsarebasicallywhenour body’s pH reaches a dangerous toxic level of acidity. Supplementing yourdietwithapplecidervinegartonicisknowntoreducethebody’saciditybecausewhenitisdigesteditleavesanalkalineash,whichinturnneutralizestheexcessacidinoursystems.

HEADLICE - If over-the-counter lice preparations are not available or aretootoxicforyourskin,tryrinsingyourhairwithfullstrengthapplecider,thenallow it to dry naturally. Thiswill kill the adult lice anddissolve the glue thatbinds the eggs to the hair shaft.Nowwash your hairwith shampoo and thenapplyoliveoiltoyourhair.Theoliveoilwillallowyoutoseeanyremainingliceoreggs;youmustthenpickthemoutwithacombandre-washyourhair.Repeatthisdailyuntilallthelicearegone.

HEARTBURN-SeeIndigestionHEMORRHOIDS - Apple cider vinegar can be applied in its full-strength

formtohemorrhoidstoreducestingingandpromoteshrinking.Thedailyuseofapplecidervinegartoniccanhelptosoftenstoolsandreducethestrainduringbowelmovements.Thiswilleliminatethemaincauseofhemorrhoidsoccurring.

HERPES-SeeColdSores

HICCUPS-Therearecountlessremediesforthetreatmentofhiccups,soitisoflittlesurprisethatproponentsofapplecidervinegarhaveafewoftheirown.Oneremedyistosipaglassofwarmapplecidervinegartonicfromthefarsideof the glass.Another is to take a tablespoon of apple cider vinegar andmix itwithatablespoonofrefinedsugarandthenconsume.Probablyoneoftheonlyinstanceswhererefinedsugarisusedasaremedy!

HIVESANDRASHES-Youcanmixapplecidervinegarwithcornstarchtomake a paste that can be applied to rashes and hives. You can add cooledrooibos/redbushteaifavailable.Thismixturewillalleviatesomeoftheitchingandswelling.

HOARSENESS-Seesorethroat.IMPETIGO(staph/strepinfections)-Impetigoisanespeciallytroublesome

andcontagious infectionof the skin. It results fromeither a staphylococcusorstreptococcusbacterialinfectionandisespeciallyprevalentinyoungchildren,astheywanttotoucheverything.Totreat itwithapplecidervinegar,applyit fullstrength to theaffected skinevery threehours.Youshould see results ina fewdays. If the infection persists or worsens, or there is a risk of widespreadcontagion,youshouldconsultaphysicianassoonaspossible.

INDIGESTION/HEARTBURN - Indigestion and heartburn result just asoften from having too little hydrochloric acid in the stomach as having toomuch.It isalsothemovementofacidintotheesophagus.Regularuseofapplecidervinegar tonicwillhelpbreakdownproteinsandfats in thestomach. It isespeciallyusefuliftakenpriortoalarge,richmeal.Thisisbecauseitstimulatessalivaproductionwhichaidsinthedigestionoffood.Youshouldtryusingthisremedy inplaceofantacidmedicines,asover timethesemedicineswill reducetheproductionof thenecessaryacids.This inturncouldpotentiallyexacerbatedigestionproblemsandsymptoms.

INSECT BITES AND STINGS - Be sure to get appropriate treatment forspiderbitesandotherbitesandstingsifyouareallergic.Full-strengthapplecidervinegarcanbeusedto lessenthepainandswellingofbeestings, fireantbites,mosquito bites, wasp stings, and spider bites. You can also use it on jellyfishstings if hot water is not available or the sting is not too severe. Apple cidervinegarwoulddefinitelybeaprudentadditiontoyourluggagewhenvisitingthebeachornatureparks.

INSOMNIA - Apple cider vinegar can be used as a natural treatment forinsomnia.Trymakingamixtureofapplecidervinegarandhoneymixedwithaglassofwater.Keepasecondglassreadyforifyouwakeduringthenight.Both

applecidervinegarandhoneyareknowntoactivateserotoninproductioninthebrainwhichpromotesrelaxationandinducessleepiness.

JELLYFISHSTINGS-SeeInsectBitesJOCKITCH-Jockitchcanbetreatedsimilarlytootherrashesbyapplyinga

mixtureofhalfwatertohalfapplecidervinegardirectlytotheaffectedarea.Dothistwicedailyafterbathing.

KIDNEYSTONES-Thereareafewapplecidervinegar–basedregimensfortreatingkidneystones.Thecommonpointforallofthemisthatyoucanuseitinconjunctionwithlemonjuice,butitisnotessential.Atthefirstonsetofpainordiscomfort, take a mixture of 2 tablespoons apple cider vinegar and 2tablespoons of lemon juice in a glass ofwater. Thenmix the same amount ofapplecidervinegarandlemonintoa2-literbottleofwater.Drinkaglassofthismixtureeveryhouruntilthestonehaspassed.Refillthebottlewiththemixtureasoftenasnecessaryandkeepdrinking. If you feel the stone is stuck,youcanaddtwotablespoonsofoliveoiltotheglass.

LAMENESS - Dr. Jarvis had a favorite remedy for sore, tired legs. Onetablespoon apple cider vinegar combined with the yolk of one egg and onetablespoonofturpentine.Tobeapplieddailytothelegsasneeded.

LARYNGITIS-SeeSoreThroatLEGCRAMPS - Leg cramps are usually a sign of an electrolyte imbalance

such as a deficiency inmagnesium and calcium, or a deficiency in vitamin E.Taking a regular daily tonic of apple cider vinegarwill supply your bodywithsomeofthemineralsandvitaminsitlacks.

LIVERFUNCTION - The liver is one of themost important organs in thebodyasitfiltersouttoxinsandwasteproductsfromtheblood.Toimproveliverfunctionyoucancleanse the liverwithanapplecidervinegardetox.This is inaddition to taking thedailyapplecider tonic.Thenightbeforeyoubeginyourdetoxday,havealight,easy-to-digestdinnerofsteamedvegetablesandfish.Thefollowingmorningyouonlyingestliquidssuchasvegetablejuices,broths,applejuice, green tea, and other healthy liquids.Up the daily tonic tomorning andevening,orifyoualreadytakeitthatway,doublethedosage.Theweekfollowingyourdetoxday,eatonlyfreshfoodswithnopreservativesadded.

LONGEVITY-VisiblesignsofagingarejustaslikelytobecausedbyapoormetabolismandacidicbodypHasitisfromchronologicalage.StudiesinagingarebeginningtolinkanacidicbodypHtocelldegenerationandthebodies’poorresponse to free radicals. Taking a daily tonic can help restore your pH tohealthierlevelsandimproveyourmetabolism.

MEMORY -Applecidervinegar isknown tohelp thebodymetabolize ironandprovidestraceamountsofaminoacids.Ironhelpscarryoxygentothecellsandaminoacidsareessential inthesynthesisofbrainchemicals.Bothof thesefactors are known to aidmemory function. The feeling among experts is thatpeople who take a regular dose of apple cider vinegar tonic have consistentlygoodmentalpowersevenastheyage.

MENSTRUALPROBLEMS - The regular daily tonic of apple cider vinegarcanhelplessentheflowofaheavyperiod.Itcaninsomecasesmakeyourperiodlate,soitisadvisedtostoptakingituptothreeorfourdayspriortowhenitisexpected.

MORNINGSICKNESS -Like indigestion is at times aproblemof too littlestomachacid,morningsicknessissometimestheresultoftoolittlestomachacid.Thisiscausedbytherebeingnostimulustoproducedigestiveacidsafteranightofinactivity.Sippingaglassofapplecidervinegartonicinthemorningcanhelpbringaboutacomfortablebalanceofstomachacids.

MUSCLE SORENESS AND STIFF JOINTS - You can apply apple cidervinegardirectlytostiffmusclesandsorejointstoalleviatepain.Itisalsoeffectivewhenaddedtoyourbathifyousoakinitforthirtyminutes.Youcanalsosoakcompresses with it. Taking the daily tonic will also help with any electrolyteimbalancethatmaybecontributingtothediscomfort.

NASALCONGESTION-SeeColds

NAUSEA-SeeMorningSicknessNETTLES-SeePoisonIvyNERVOUSTIC -Regulardosesofapplecidervinegarcanhelpprovide the

mineralsthatregulateournervoussystems.NEURALGIA - Regular doses of apple cider vinegar can help balance the

body’spHandthereforehelptheimmunesystem’sresponsetothiscondition.NIGHTSWEATS-Fornightsweatsthatarearesultofawaningcoldorthe

flu,tryhavinganappleciderspongebathbeforegoingtobed.Thiscanalsobehelpful to menopausal women whose night sweats are caused by the normalrebalancingofhormonesat this timeof their lives.Drinking theusualglassofapplecidervinegartonicinthemorningcanhelptoregulatethetoxinsthatarebeingeliminatedfromyourbody.

NOSEBLEEDS-SeeBleeding.POISON IVYANDPOISONOAK (see alsonettles) -Aswithmost other

rashes, itches, and insect bites, apple cider vinegar is known to be an effectivetreatment.Itcanbeusedinahalfwater,halfapplecidervinegarmixturewhichyoudabondirectlywithasoakedcottonball.Anotherremedyistomixithalfandhalfwithfreshlybrewedandcooledrooibos/redbushtea,whichinitself isan effective rash remedy. This mixture is also applied directly with a soakedcotton ball. Patricia Bragg recommended keeping a spray bottle of apple cidervinegarmixintherefrigeratorasthecooltemperatureofthespraywilladdextrarelief.

PYELITIS (inflammation of the kidneys) - A kidney infection is a seriousmedicalconditionandshouldbetreatedbyaphysician.Theapplecidervinegartonic is good to take as a preventative for kidney problems and also as asupplementtowhatyourphysicianprescribesforyou.Dr.Jarvisclaimedtohave

goodresultstreatingpyelitisusingthedailyapplecidervinegartonic.RASHES-SeeHives,PoisonIvy,andDiaperRashes.

SHINGLES-Shinglesisapainfulconditionthataffectsthenervesoftheskin.Dr. Jarvis advised applying full-strength apple cider vinegar directly onto theaffectedareassixtoeighttimesoveratwenty-fourhourperiod,eventhroughthenight.Thistreatmentwillprobablycausealittleitchingandburning,whichwillpassquicklywhilepromotinghealing.

SINUSITIS-SeeColdsandFluSORE THROAT (also laryngitis) - Apple cider vinegar remedies for sore

throatsrangefrommixingtheusualonetablespoonwithaglassofwatertousingequalpartswatertovinegar.Inbothcasesthemixtureistobegargledandnotswallowed.Thisistopreventyoufromswallowingthegermsthatarecausingtheinfection.Usethesegarglesorrinseshourlyuntilsymptomssubside.Thisisgoodfor treating andpreventing sore throats, if you know that you are going to beputtinga lotofstressonyourthroat. Itcanalsoreducetheflowofmucusandminimizeswelling.

SUNBURNANDWINDBURN-SeeBurnsSWIMMER’SEAR -You can combine thedrying effect of alcoholwith the

disinfectantqualitiesofapplecidervinegar.Usingthreetofourdropsineachearafterswimmingorshoweringwillreducetheitchingandpainofswimmersear.

THRUSH-SeeFungusTINNITUS-Tinnitusisaconditionthatresults inaconstantringinginthe

ears;thecauseoftheconditionisnotfullyunderstood.Adailydoseoftheapplecidervinegartonicisthoughttohelpbyimprovingcirculationandthemineralbalanceinourbodies.

TOOTHDECAY(seealsogumsandbleeding)-Rinsingdailywithaglassofapple cider vinegar tonic can help maintain good oral hygiene and fight thebacteriathatleadtotoothdecayandgumdisease.

ULCERS - Preliminary studies have indicated that ingesting a weakconcentrationof apple cidervinegar canhelp stimulate thedigestive system tocombatulcers.

URINARYPROBLEMS(seealsobladder)-Drinkingtheapplecidervinegartonic before every meal can help regulate urine production and protect thekidneysfrominfection.

VARICOSE VEINS -Many apple cider vinegar experts espouse the use ofcompresses soaked inapplecidervinegar to treatvaricoseveins.Youwrap thelegstwiceadayandkeepthemelevatedforhalfanhour.Thisisinconjunctionwiththetonicwitheverymeal.

WARTS-Makeamixtureofonepartsalttofourpartsappleciderandapplyitseveraltimesadaytothewartsuntiltheydisappear.

YEASTINFECTIONS-Useadoucheof2tablespoonsapplecidervinegarto1quartwarmwater,twicedailyuntilthesymptomshavestopped.Addingacupofapplecidervinegartoyourbathwillprovideexternalrelief.

AppleCiderVinegarandABeautifulYou

Applecidervinegar’seffectivenessasaweight lossacceleratorandasaremedyformanyailmentsiswellestablished.Howeveritisalesserknownfactthatitisalsoaneffectivecosmeticaid.Thesurfaceofourskinisnaturallyslightlyacidic,butmostof thesoapsweuse leave it inanalkalinestate.This isobviouslynotdesirableasitopensthedoorformanybacteriaandotherailments.Applecidervinegar can help your skin regain its protective qualities and leave it lookingbeautifulandradiant.

Youtoocanhavethebeautifulglowofapolishedapplewithoutresortingtoexpensivechemicalsandcommercial cosmetics.Use it inyourbathor shower,useitonyourfaceoranyareaofyourbodythatisunderattackfrombacteriaorfungus.Use it to removeunwantedoils fromyourbodyandnails.Applecidervinegar has a proven track record in detoxifying and benefitting the skin byremovingunwantedsubstancesandhelpingreturnyourskintoitscorrectpH.

Rememberbeautycomes fromwithinandahealthy,balancedsystemthat isregularly cleansed and fortified with apple cider vinegar will leave you feelinghealthyandenergetic.Thiscanonlyhaveapositiveeffectonallaspectsofyourlife.

IntheBathOneofthemostcommonwaystouseapplecidervinegariswhenyoubatheorshower.This isbecause ithelps regulate thenaturalpHofour skin.There aremany different recipes for hot apple cider vinegar detoxification and skinconditioningbaths,butoneofthemorecommonandmosteffectiverecipesistocombine1cupofapplecidervinegarwith1tablespoonofginger.Anotheris1cupofapplecidervinegarcombinedwith3cupsofkoshersalt.Addthesetoabathofwater ashot asyoucancomfortably standand soak for thirtyminutesand then rinse yourself off. You can also keep a plastic bottle of apple cidervinegar inside your shower stall so you can apply it to your skin eitherwith awashclothoracuppedhand.Thecleanrefreshingtingleyoufeelafterwardswillprobablysurpriseyou!

HealthyDeodorantApple cider vinegar can also be used in the place of deodorizing soap.This isbecauseitprovidesanacidicbarrieronyourskinthatfightsbacteriaandotherodor-causinggerms.Thiscanreduceourrelianceondeodorantsthatcanirritatetheskinandwillalsoleaveyourskinwithacleanfreshscent.Simplysplashsomeapplecidervinegarontoyourunderarmsandwaitforittodry,or,usinganoldroll-onbottle,wash,fillwithapplecidervinegarandrollunderyourarms.Thestrongfragranceoftheapplecidervinegarwillfadecompletelyasitdries.

FacialCareApplecidervinegarcanalsobepartofyourregularfacialasitcanbeuseful inremovingdeadskincellsandcanhelptopreventacneandotherskinblemishes.Youcanmakeasteamfacialbyadding½cupofapplecidervinegartoabowlofveryhotwater,thencoveringyourheadwithatowelandbendingoverthebowl.Now use a wash cloth or a cleansing pad to wipe away the oil and dirt.Remembertosplashyourfacewithcoldwaterafterwardstocloseyourpores.

Anothermethod for cleansing your pores is by rinsing a hand towel in hotwater and then covering your facewith it for a fewminutes.Now remove thehandtowelandcoveryourfacewithateatowelsoakedinwarmwaterwithafewtablespoonsofapplecidervinegaradded.After this, cover the tea towelwithafreshlysoakedandwarmedhandtowel.Rubyourfacecleanasyouremovethecombinationoftowels.Onceagainuseawashclothoracleansingpadtowipeaway the oil and dirt, remembering to splash your face with cold waterafterwardstocloseyourpores.

You can also make a pretty awesome face mask by combining equal partsapple cider vinegar with Aztec Secret Indian Healing Clay. Leave thisdetoxifying,deep-pore treatmenton for ten to fifteenminutesbeforerinsing itoffwithwarmwater.

HairCareAneffectiveuseforapplecidervinegarisfortreatingliceinfestations.Youpourapplecidervinegarontodryhair,makingsuretocoatthehairthoroughly,andthenleaveittodrynaturally.Thisdissolvesthegluethatcausestheliceeggstocling to thehair shaft.After thisyouneed tospreadoliveoil through thehair,thenremoveasmanyof thedead liceandeggsaspossiblebyhand.Washandrinse the hair with shampoo and conditioner to remove any you may havemissed.

You can also use the classic application for apple cider vinegar as a naturalrinse.Irecommendrecyclinganoldshampoobottleandadding1tablespoonofapplecidervinegarto2cupsofcoldwaterforrestoringtheshineandlustertotired, damaged hair and for loosening tangles. Apple cider vinegar is alsoeffective in controlling the bacteria that causes dandruff; just add¼ cup to 1quartofwarmwateranduseitasafinalrinse.

FeetandLegsApple cider vinegar can be used effectively tomake youmore beautiful fromhead to toe—literally—so best not neglect your feet! It can be used to treatcallusesandcorns,aswellasreducefootodorandinvigoratetiredfeet.Tomakea refreshing foot soak,adda¼ toa½cupofapplecidervinegar toabasinoflukewarmwaterand soakyour feetdaily forabout tenminutes.Theacidityoftheapplecidervinegarwillalsohelpdestroy thebacteria thatcauses footodorand the fungus that leads to athlete’s foot. To treat corns and calluses, theconcentrationofvinegarneedstobehigherandyouneedtosoakforatleasthalfanhour.Onceyourfeetaredryfromthesoak,youcanuseapumicestonetorubawaythecornsandcalluses.Pumicestonesareavailablefrommosthealthshops.

Forthosewhousenailpolish,tryrubbingyournailscleanwithacottonballdipped in apple cider vinegar before applying thenail polish.The vinegarwilldissolveandremoveanyresidualoilsonyournailsandthushelpthepolishlastlonger.Theapplecidervinegarwillalsopromotehealthycuticlesandnails.

It isanunfortunate factof life thatmostofuswilldevelopvaricoseveins inour legsaswegetolder.Try thisold folk remedybeforeyougo foranyof theexpensivemodernremediesonthemarket.Soaksometeatowelsinapplecidervinegarandthenwrapthemaroundyourlegs.Nowelevateyourlegsforhalfanhour,leavingthewrappingson.

OralHealthTo freshen your breath and cleanse yourmouth of bacteria, try swishing andgarglingwith the followingmixture:A¼ cup of coconut oil,melted and thencooled,1tablespoonofapplecidervinegar,and1tablespoonoflemonjuice.Dothisforaminimumofthreeminutes,usingupallthemixtureasyougo.Thisisbestdoneatnight,beforegoingtobed.

SideEffectsofAppleCiderVinegarApplecidervinegarisapowerfulsubstance,whichispreciselywhyitissuchaneffective remedy for so many ailments. However, with power comesresponsibility.Evenwhenusedcorrectlyasprescribed, therecanbesideeffectsfrom the reactions that apple cider vinegar precipitates in your body. Whendetoxing the liver using the liver cleanse described in the Common Ailmentssectionabove,youcouldexpecttohaveheadaches,nausea,andlightheadedness.These conditions are caused by the toxins leaving the body and are actually apositive sign,meaning the detox/cleanse is working.When using full-strengthapple cider vinegar as a remedy on your skin, you can experience a burningsensation; this is indicative of how strong apple cider vinegar is and of itseffectiveness.Cautionshouldbeexercisedtoensureyoudon’tusetoomuchfortoo long inanyremedyas thismayharmyou.Taking full-strengthapplecidervinegaronaregularbasiscanbeharmfultoyourteethbydissolvingthecalciuminthem.Applecidervinegarshouldalwaysbeusedasinstructedasimproperusecanleadtodamagingsideeffects.

When dealing with serious infections, injury, chronic ailments, or diseases,youshouldalwaysconsultaphysicianasafirstcourseofaction.Youshouldthendiscuss supplementing whatever treatment they prescribe with an apple cidervinegar tonic or remedy. Apple cider vinegar is of course also an effectivebridgingtreatmentuntilmedicalhelpisavailable.

Apple cider vinegar is a powerful and effective medicinal agent when usedcorrectly.Evensotheusermustbevigilantforsideeffects,aseachperson’sbodyis different and responds in its own unique way to everything it comes intocontactwith.Thisappliesevenmoresowhenappleciderisnotusedasindicatedforanyparticularailment.Aswithanything,commonsensemustprevail—ifyoufeelsomethingisnotrightoryouareexperiencingsideeffectsthatareoutoftheordinary, discontinue use and consult your doctor. Having said this,experiencingsideeffectswithapplecidervinegarisararityandcertainlynotthenorm.Thevastmajorityofpeoplecantakeapplecidervinegarregularlywithout

anykindofadversereaction.

CookingwithAppleCiderVinegarApplecidervinegarhasmanyuses,butoneoftheeasiestwaystoupyourdailyintakeistouseit inyourcooking.Itaddsanewdimensiontootherwiseblandrecipes, and is so versatile it can be included in everything from salads tocondimentstomainmealsandevenindessertsanddrinks.Ihavecompiledanamazing selection of recipes to whet your appetite and get you started in thekitchen as you embark on your apple cider vinegar journey. I hope you enjoytheseasmuchasIdid.

Dips

QuickHummus

Yields:1½cups

Ingredients:15ouncescannedchickpeas,drainedandrinsed¼cupoliveoil3garliccloves3tablespoonslemonjuice,freshlysqueezed2tablespoonstahini1–2tablespoonswater1tablespoonorganicapplecidervinegar2teaspoonscumin½teaspoonpaprika

Salttotaste

Directions:

1. Place thechickpeas,oliveoil,garliccloves, lemon juice, tahini, applecidervinegar,cumin,andsaltintothefoodprocessorandblenduntilsmooth and creamy adding a few drops of water at a time until thedesiredconsistencyisreached.

2. Transfer to a bowl, sprinkle with the paprika and serve with yourchoiceofdippers.

3.YUM!

WalnutPatéWalnutsareagreatsourceofOmega-3s,protein,andantioxidants.

Yields:1cup

Ingredients:1cupwalnuts,soakedinwaterovernight,thendrained¼cuporganicapple,peeledandchopped2tablespoonscilantro,chopped1garlicclove1teaspoonlemonjuice1teaspoonorganicapplecidervinegar¼teaspoonseasalt

Directions:

1. Combine all the ingredients in a food processor and process untilsmoothandcreamy.

2.Servethisdeliciouspatéonabedoforganicgreens,asadipforfresh

veggiesticks,orasasandwichfillingondehydratedbread.

CashewCheeseDip

Yields:1cup

Ingredients:¾cupcashews,soakedinwaterovernightandthendrained¼cupwater2tablespoonslemonjuice½teaspoonorganicapplecidervinegar1teaspoonnutritionalyeast1garlicclove¼teaspoonseasalt

Pinchofgroundblackpepper

Directions:

1.Addalltheingredientstoafoodprocessorandblenduntilsmoothandcreamy.

2.Thisdipisabsolutelydeliciousservedwithfreshveggiecrudités.

RoastedRedPepperandOnionDip

Yields:1½cups

Ingredients:8ounceslowfatcreamcheese,softened3redpeppers,cutintostrips1largeonion,cutintoeighths2tablespoonsoliveoil2tablespoonsorganicapplecidervinegar½teaspoongarlicpowder½teaspoononionpowder

Saltandpeppertotaste

Directions:

1.Preheattheovento450°F.2. Place the onions and red pepper strips into a bowl and toss them

togetherwith the olive oil, apple cider vinegar, garlic powder, onionpowder,salt,andpepper.

3. Place the whole mixture into an oven-proof dish and bake for 20minutesoruntilthepeppersarefork-tender.

4.Removefromtheovenandallowtocooldown.5.Throwtheveggiemixtureintotheblenderwiththecreamcheeseand

puréeuntilsmooth.6. Addmoresaltandpepper ifneeded, thencoverandrefrigerateuntil

needed.7.Allowthediptocometoroomtemperatureandsoftenbeforeserving

withassortedveggiesand/orchipsfordipping.8.Enjoy!

SmokedSalmonandHorseradishDip

Yields:about1cup

Ingredients:¼poundsmokedsalmon,chopped8ounceslowfatcreamcheese,softened2tablespoonshorseradish2tablespoonsfreshdill,chopped2tablespoonslemonjuice,freshlysqueezed1teaspoonorganicapplecidervinegar

Saltandpeppertotaste

Directions:

1. Stir the horseradish, dill, lemon juice, apple cider vinegar, salt, andpepperintothecreamcheesevigorously.

2.Whenthoroughlycombined,foldinthesalmongently.3.Servewithyourchoiceofdippers.4.Enjoy!

BroccoliandBaconDip

Yields:about2½cups

Ingredients:4piecesbacon14ouncesbroccoli,cutintoflorets1cuplowfatcreamcheese,softened1teaspoongarlicpowder½teaspoonorganicapplecidervinegar

Directions:

1.Frythebaconinanonstickskilletuntilitiscrispy.Setitasideonpapertowelstodrainandcool.Oncecoolenoughtohandle,crumbleitintosmallpieces.

2.Steamthebroccolifloretsuntiltheyaretender,butnotmushy.3. Put thebroccoli and thecreamcheese into the foodprocessoralong

withthegarlicpowderandapplecidervinegarandpuréeuntilsmooth.4. Transfer toyourservingbowlandsprinkle thecrumbledbaconover

thetop.

5.Servewithyourchipsofchoice.6.Superb!

FlavorsoftheOrientDip

Yields:about1½cups

Ingredients:½cupfreshginger,grated½cupoliveoil2bunchesofcilantro,thickstemsremoved3tablespoonsorganicapplecidervinegar3tablespoonssoysauce(preferablylowsodium,orsubstitutecoconutaminos)2teaspoonssesameoil

Directions:

1. Place all the ingredients into the food processor and blend untilsmooth.

2.Thisisafantasticdiptoaccompanyshrimp.3.Finger-lickinggood!

DillandHorseradishDip

Yields:about1½cups

Ingredients:8ounceslowfatcreamcheese,softened

8ounceslowfatcreamcheese,softened¼cuppreparedhorseradish3tablespoonsfreshdill,chopped2tablespoonslowfatmilk1tablespoonorganicapplecidervinegar

Salttotaste

Directions:

1.Inabowl,beatthehorseradish,creamcheese,applecidervinegar,milk,andsaltuntillightandfluffy,thengentlyfoldinthedill.

2.Servewithyourchoiceofdippers.3.Enjoy!

CaramelizedOnionandThymeDip

Yields:about2cups

Ingredients:2onions,slicedthinly2tablespoonsorganicbutter1cupsourcream⅛cuporganicapplecidervinegar8ounceslowfatcreamcheese,softened2tablespoonsfreshthyme,chopped

Saltandpeppertotaste

Directions:

1. Melt the butter in a nonstick skillet, then add the onions, salt, andpepper and cook over a medium-low heat for 30 minutes, stirringoccasionallyuntiltheyaregoldenbrown.

2.Removetheonionsfromthepanandsetasidetocool.3. Turntheheatupandaddtheapplecidervinegartodeglazethepan,

takingcaretoscrapeupallthebrownedbitsoffthebottom.Allowtheliquidtoreducebyhalfthenpouritintoabowlandallowittocool.

4.Oncecool,mixtheonions,thedeglazingliquid,thecreamcheese,andthethymetogetherinabowl.

5. Addmore salt and pepper if desired and serve with your choice ofdippers.

Note:Ifyoudon’tlikeachunkydip,throwitallintotheblenderandpuréeuntilsmoothbeforeserving.

GoodOldFashionedGuacamolewithaTwist

Yields:2cups

Ingredients:2avocados,diced½redonion,finelychopped¼cupfreshcilantro,chopped2tablespoonsorganicapplecidervinegar2tablespoonslimejuice,freshlysqueezed1teaspoonredpepperflakes,ortotasteSaltandblackpeppertotaste

Directions:

1.Mixalltheingredientstogetherinabowl.Leavetheavocadopiecesincubesforachunkierguacamole,ormashitupwithaforkifyouprefer.

2.Serveimmediatelywithyourfavoritedippers.3.Amazing!

SaladDressingsandCondiments

HomemadeSaladDressingI like the clean flavor of olive oilwith apple cider vinegar.The sweetenerwill

helpyousoftenthe“bite”ofthisamountofvinegar,ifyouprefer.

Yields:¾cup

Ingredients:½cupoliveoil⅓cuporganicapplecidervinegar¼teaspoonsalt1teaspoonraworganichoneyormaplesyrup(optional)1garlicclove,crushed½teaspoondrymustard½teaspoonpaprika¼teaspoonblackpepper

Directions:

1. Combine all the ingredients in a jar, shake, and serve. Do notrefrigerate.

SweetandSourSauce

Yields:about3cups

Ingredients:¼cuporganicapplecidervinegar¾cupvegetablebroth1tablespoontomatopaste1tablespoonsoysauce

1tablespoonsoysauce1tablespoonmolassesormaplesyrup¼cupSucanat1(7-ounce)cancrushedpineapple1tablespooncornstarch¼cupwater

Directions:

1.Mixalltheingredientsinamediumsaucepan.2.Bringtoaboilandthensimmeruntilthickened.3.Storeinthefridgeuntilneeded.

BarbecueSauce

Yields:3quarts

Ingredients:4cupsvegetablestock3(14-ounce)bottleschilisauce1teaspooncayennepepper1teaspoondrymustard1½cupsorganicapplecidervinegar1garlicclove4teaspoonssalt6tablespoonslemonjuice2cupsoliveoil½cuporganicplainflour½cupcoldwater

Directions:

1.Combinealltheingredients,excepttheflourandcoldwater,inalargesaucepanandcookslowlyforabout30minutes.

2.Whisktogethertheflourandcoldwater,thenstirthemixtureintothesaucetothickenit.

3.Storeinbottlesinthefridgeuntilneeded.

ZestyMustardIfyou’venevermadeyourownmustardbefore,trythissimplerecipe.Youcan

experiment with adding chopped fresh herbs and crushed garlic for a differentflavordimensionifyoulike.

Yields:about3cups

Ingredients:1cuporganicapplecidervinegar1cupdrymustard2eggs,beaten½cuprapadura

Pinchofsalt

Directions:

1. Combine the apple cider vinegar andmustard in a glass bowl, thencoverandletstandovernight.

2. Pour themixture intoamediumsaucepanandstir in the remainingingredients.

3.Bringtoaslowboil,stirringconstantly.4.Cookuntilthick,thencoolandrefrigerate.5.Keepsforabout4weeks.

Note:Tryaddingsomewholemustardseedsforadifferenttexture.

RedPepperJam

Yields:about14half-pints

Ingredients:12largeredbellpeppers1tablespoonseasalt3cupsrapadura2cupsorganicapplecidervinegar

Directions:

1.Washthepeppers,removetheseeds,andcutthemintoquarters.2.Addtheredpepperstothefoodprocessorandmincefinely.3.Sprinklewiththesaltandallowtostandfor4hours.4. Drain the pepper mixture and add the rapadura and apple cider

vinegar.5.Cookoveramediumheatuntilthick,about1hour.

6.Pourintohot,sterilizedhalf-pintjars,andsealwithsterilizedcanninglids.

7.Useasdesired.

DillPickles

Yields:1quart

Ingredients:1quartofcucumbers,approximately3–4inchesinlength1teaspoonmustardseeds1cuporganicapplecidervinegar2cupswater1tablespooncoarseseasalt1teaspoondillseed,or3headsfreshdill

Directions:

1.Scrubthecucumberswellandpackintohot,sterilizedcanningjars.2.Addeitherthedillseedorheadsoffreshdill.3. Combine therestof the ingredients ina saucepan tomake thebrine

andbringtoaboiloveramediumhighheat.4. Immediately ladle the brine over the cucumbers, filling the jars to

within½aninchofthetopoftherim.5.Topwithsterilizedcapsandrings,andsealtightly.6.Coolawayfromdrafts.7.Serveasdesired.

PickledApplesThesemakeadeliciousaccompanimenttowintermeals.

Yields:7pints

Ingredients:4cupsorganicapplecidervinegar2cupswater6cupsrapadura2tablespoonswholecloves4cinnamonsticks,brokenintobits8poundssmallapples,coredandpeeled

Directions:

1.Combinetheapplecidervinegar,water,andrapadurainalargestockpot.

2.Wraptheclovesandcinnamonsticksincheeseclothorplacetheminastainless steel tea strainer submerged in the liquid. (Do not usealuminum.) 3. Boil until the rapadura has dissolved, then add thewholeapplesandsimmeruntiltender,about30minutes.

4. Removethepot fromtheheatand let it sit for12to18hoursso theflavorswillmeld.

5.Packtheapplesinto7sterilizedpintjars.6.Removethespicesfromthesyrup,thenbringthesyrupbacktoaboil.7.Onceboiling,removefromtheheatandladleintothejarstoabouta¼

inchfromthetop.8.Coverwithcanninglidsandprocessinboilingwaterfor10minutes.9.Removethejarsandcoolonathicktowelorwirerack.10.Besurethelidshavescaledcompletelybeforestoring.

StrawberryVinaigretteThis unusual dressing is the perfect accompaniment to a kale, spinach, or

arugulabasedsalad.

Yields:about2cups

Ingredients:10ouncessugar-freestrawberrypreserves½cupfreshstrawberries¼cupwater¼cuporganicapplecidervinegar¼cupmacadamiaoil(orsubstituteoliveoil)3teaspoonshoney2teaspoonschiaseeds

Directions:

1. Place all the ingredients into the blender and purèe to your desiredconsistencybyaddingmoreorlesswater.

2.Refrigeratebeforeusing.3.Usewithin3days.

SimpleAppleCiderVinaigretteThissimplevinaigretteisincrediblyversatile.Notjustcontenttolivenupsalad

greens,youcanusethisasasauceforseafood,greenvegetables,andpoultry.

Yields:about2cups

Ingredients:1cuporganicapplecidervinegar1cupoliveoil

1cupoliveoil½cupfreshlysqueezedlemonjuice½cupcilantro,roughlychopped4tablespoonsDijonmustard1tablespoonmildcurrypowder(optional)1garlicclove,peeled

Directions:

1. Place the apple cider vinegar, lemon juice, cilantro, Dijonmustard,curry powder, and garlic clove into your food processor and blenduntilwellcombined.

2. Nowslowly,with theblender still running,pour in theoliveoil andpulsecontinuouslyuntilthedressinghasemulsified.

3.Storeinthefridgeanduseasneeded.4.Keepsfor4–5days.

HolidayJamTrythisgentlyspicedfestivecranberryjamallyearround.

Yields:5pints

Ingredients:12cupsfreshcranberries3cupsorganicapplecidervinegar2cupsorganicgranulatedsugar(orsugarsubstitute)Juiceof1lemonZestof1lemonJuiceof2orangesZestof1orange2tablespoonscinnamon1tablespoongratedginger1teaspoonnutmeg

1teaspoonnutmeg½teaspoongroundcloves

Directions:

1.Combinethecranberriesandalltheotherliquidingredientsandzestinapot.Makesureitisafairlybigoneasthisjamcanbubbleoverwhenheated.

2. Bringthepottotheboilandremoveanyfoamthatsettlesonthetopfromthefruit.

3. Cookforabout15minutesoruntilthecranberriespop,thenaddthespicesandmixinwell.

4.Cookuntilthejamisquitethick,stirringoften.5.Spoonthejamintosterilizedjamjarsandsealthem,thenprocessthem

inaboilingwaterbathfor10minutes.6.Storeinacoolplaceandusewithinaweekonceopened.

SageandCaramelizedOnionRelish

Yields:1Serving

Ingredients:2onions,chopped3tablespoonsorganicapplecidervinegar2tablespoonsrawhoney2tablespoonsoliveoil2tablespoonsbutter2tablespoonsfreshsage,chopped

Saltandpeppertotaste

Directions:

1.Heatupthebutterandoliveoilinasaucepanoveramediumheat.2. Add the onions and sauté for about 5 minutes, until they are just

beginningtosoften,thenstirintheremainingingredients.3. Cover and cook over a low heat for a further 20 minutes, stirring

occasionally.4. Now remove the lid, and increase the heat tomedium high. Cook,

stirring often, for another 20minutes or until the onions are goldenandcaramelized.

5.Seasonwithsaltandpepperandthenremovefromtheheatandallowtocooldown.

6. Serve with pork, turnips, or roast ham or simply on some healthybread;howeveryouprefer,it’sdelicious!

ClassicStrawberryJam

Yields:1pint

Ingredients:3cupsfreshstrawberries,chopped1cupsweetredwine1cuprapadura2tablespoonsorganicapplecidervinegar2tablespoonsfreshginger,grated2tablespoonscinnamon

Directions:

1.Placethestrawberriesinabowlandpourovertheredwine.Allowthestrawberriestomarinateforabout10minutes,thentransferthewholemixturetoalargeheavy-bottomedsaucepan.

2. Bringtoaboilandassoonasitstarts,addtheremainingingredientsandgiveeverythingagoodstirtocombine.

3.Reducetheheattomediumandboiluntilthejamstartstothicken.Stirthe mixture every 10 minutes to prevent it from sticking and/orburning.

4. Oncethejamhasthickened,removeitfromtheheatanddecantintosterilizedcanningjars.

5.Storeitinthefridge.

FigChutney

Yields:about1½cups

Ingredients:1cupdriedfigs,roughlychopped½cupfigpreserves½cupbalsamicvinegar¼cuphoney1onion,chopped2tablespoonsorganicapplecidervinegar1tablespoonbutter1tablespoonfreshthyme,chopped

Saltandpeppertotaste

Directions:

1.Meltthebutterinalargesaucepanandsautétheonionuntilsoft,about5minutes.

2.Addthefigs,balsamic,applecidervinegar,honey,salt,andpepperandbringtoaboil,thenreducetheheatandsimmerforabout15minutesoruntilmostoftheliquidhasevaporated,stirringoccasionally.

3. Remove the pan from the heat and stir in the preserves and thyme,coverandallowtocoolforhalfanhour.

4. Bestservedimmediately,butwillholdforuptoaweekinanairtightcontainerinthefridge.

5.Servewithroastedporkforarealtastesensation!

SpicyAppleJamThisversatilejamisdeliciousspreadontomuffins,crumpets,andtoast,orasa

sidetoaporkdish.

Yields:about4cups

Ingredients:4poundsapples,peeled,coredandchopped2cupsorganicapplecidervinegar½cuphoneyormaplesyrup3tablespoonscinnamon1tablespoonnutmeg1tablespoonallspice1teaspoongroundcloves

Directions:

1. Place theapples,applecidervinegar,andhoney intoa largepotandcookoveralowheatuntilsoft.Thiscantakesometimesobepatient.

2. Once the apples are soft and the liquid has been absorbed, pass theapplemixturethroughasievetogetridofanyclumps.

3.Placetheapplepulpintoacleansaucepanandstirinallthespicesuntilwellmixed.

4. Nowcooktheapplepulpoveramediumheatuntil ithas thickened,thendecantthejamintosterilizedjars.

5.Oncesealed,processtheminaboilingwaterbathfor10minutes.6.Enjoyasdesired.

Piccalilli

Yields:about6cups

Ingredients:2poundscauliflower,cutintoflorets3cupsorganicapplecidervinegar1½cupsgreenbeans,endstrimmedandcutinto1-inchlengths½cuprapadura½cuporganicplainflour¼cupcookingsalt¼cupwater1redonion,roughlychopped1redpepper,seedsremovedandroughlychopped2cucumbers,peeled,quarteredandcutinto1-inchcubes6garliccloves,minced1tablespoonmustardseeds1tablespoonmustardpowder1tablespoonfreshginger,grated2teaspoonsturmeric

Directions:

Directions:

1.Mixthevegetablestogetherinabowlandsprinklethemwith⅓ofthesalt,thenleavethemtodrainfor1hour.Rinse,drainwell,andrepeatanothertwotimes.

2. Combine the apple cider vinegar, rapadura, garlic, and ginger in asaucepan and bring to a boil, stirring, until all the rapadura hasdissolved.

3. Once the liquid is ready, add the veggies, cover, andbring to a boilagain.Onceboiling,removethelid,reducetheheat,andsimmerforafurther10minutes.

4. Placethemustardpowder,mustardseeds, flour,andwater inabowlandstirtogethertomakeapaste.

5.Addthepastetothepotofvegetablesandstiritinwell.Allowtocookuntilthemixturebeginstothicken.

6. Ladlethepiccalilli intosterilizedcanningjarsandsealwhile it isstillhot.

7.Afirmfavorite!

PickledOnionsServe thesedelicious tangyonionsas is, or jazzup this basic recipewith your

choiceofflavors,spices,andherbs.Somefabulousadditionsincludecinnamon,redpepper flakes, chili powder, garlic, mustard seeds, bay leaves, ginger, coriander,fennel,orcumintonameafew.Havefunexperimenting!

Yields:3cups

Ingredients:3redonions,peeled,halved,andthinlysliced1cuporganicapplecidervinegar½cupfreshlysqueezedlimejuice¼cuprapadura8wholecloves

8wholecloves2tablespoonssalt

Directions:

1.Separatetheonionsintotheirindividualhalfringsandplacethemintoalargebowl.

2. Pour enough boiling water over them to just cover them and leavethemfor20secondsandthendrain.

3.Placetheonionsintojars.4. Place the cloves into a saucepan andheat over amediumheat until

fragrantandthenwhiskintheremainingingredients.5.Bringthebriningliquidtoagentlesimmerandstiruntiltherapadura

andsalthavedissolved.6.Pourthebrineovertheonions.7. Allowthe jarstostandatroomtemperatureuntil theyarecool, then

sealandplaceinthefridgeuntilneeded.8.Theseonionsholdfor2weeksinthefridgebutIdoubtthattheywill

lastthatlong–theyaretotallyaddictive!

TomatoKetchup

Yields:8servings

Ingredients:3poundstomatoes,chopped2redonions,chopped4garliccloves–minced2wholecloves1tablespoonblackpeppercorns1tablespoonmustardseeds1tablespoonsmokedpaprika¼teaspoonchilipowder

¼teaspoonchilipowder¼cuporganicapplecidervinegar¼cuprapadura¼cuplemonjuice,freshlysqueezed

Salttotaste

Directions:

1.Placethetomatoes,onions,garlic,cloves,peppercorns,mustardseeds,paprika,andchilipowderintoapotandbringtoaboil.Onceboiling,reducetheheatandallowthemixturetosimmerforabout45minutesoruntilhalfoftheliquidhasevaporated.

2.Removefromtheheatandallowtocooldown,thenplaceitallintotheblenderandpureeuntilsmooth.

3. Pass the puree through a sieve, straining asmuch liquid as possiblefromthepulpintoacleansaucepan.

4. Heatupthestrainedliquidoveramediumheatandoncewarm,addtheapplecidervinegar,rapadura,lemonjuice,andsalt.

5.Stirwellandallowthismixturetosimmerfor15minutesoruntilithasthickenedtoyourdesiredconsistency.

6.Decanttheketchupintoasterilizedjarandstoreinthefridgeforupto3weeks.

7.Addtoeverything!

SimplebutOh-So-TastyPastaSauce

Yields:4cups

Ingredients:4poundsripetomatoes,chopped1cupbasilleaves,chopped3tablespoonsoliveoil8garliccloves,chopped1jalapeñopepper,finelychopped1teaspoonapplecidervinegar1tablespoonhoney

Directions:

1.Heattheoliveoilinasaucepanoveramediumheatandthenaddthegarlic and jalapeños. Sauté until just starting to brown, then add thetomatoes.

2.Bringthetomatoestoaboil,thenreducetheheatandallowtosimmeruntilthemixturehasreducedbyhalf.Thistakesaboutanhour,sobepatient.

3.Nowaddtheremainingingredientstothepotandstirtheminwell.4. Allowtosimmerforafurther15minutes, thendecant intosterilized

jarsandrefrigerate.5.Alternatively,youcanmakeabigbatchandfreezethesauceforaneasy

go-tomealinahurry.6.Enjoy!

MayonnaiseWhile store-bought mayonnaise might be convenient, it is packed full of

unhealthy ingredients that are simply just not good for you. This homemademayonnaise is quick and easy to make, is packed full of healthy goodness, andtastesfantastictoboot!

Yields:4servings

Ingredients:1cupoliveoil1cupmacadamiaoil5eggyolks,atroomtemperature1tablespoonorganicapplecidervinegar1tablespoonDijonmustard

Saltandpeppertotaste

Directions:

1.Addeverythingtotheblenderexceptfortheoilsandblenduntilwellincorporated.

2.Nowveryslowly,adropatatime,addtheoliveoil,whiletheblenderrunscontinuously.

3.Keepaddingtheoliveoilslowlyuntilitstartstoemulsify,thenaddthemacadamiaoilandkeepblendinguntilitisallincorporated.

4.Storeinthefridgefor1week.

SpicyFruitChutney

Yields:about3cups

Ingredients:1poundfreshapricots,pittedandchopped2cupsdriedapricots,slicedthinly½cuporganicapplecidervinegar½cuprapadura2mangoes,pitted,peeledandchopped4garliccloves,chopped1redchilipepper–finelydicedZestof1lime,finelygrated1tablespoonfreshlygratedginger1teaspooncinnamon½teaspooncuminseeds½teaspoonmustardseeds¼teaspoongroundcloves

Directions:

Directions:

1.Throwalltheingredientsintoalargepotandbringthemtoaboiloveramediumheat.

2. Onceboilingreducetheheattolowandsimmerforanhouroruntilmostof the liquidhas evaporated.Stir themixture frequentlyduringthecookingtime.

3.Oncecooked,coverthepotandleaveitovernight.4.Inthemorning,reheatthepot,thenladlethechutneyintoasterilized

jar.5. Leavethejaratroomtemperatureforaweeksotheflavorsmeldand

developandthenpopitintothefridgeuntilneeded.6.Serveasasidetomeatandcheeseorasapartofaploughman’slunch

—enjoy!

SimpleHerbyGarlicSaladDressing

Yields:about2cups

Ingredients:1½cupsoliveoil½cuporganicapplecidervinegar¼cupfreshherbsofyourchoice4garliccloves,minced3tablespoonsDijonmustardSaltandblackpeppertotaste

Directions:

1.Throwitallinajar.2.Closethelid.3.Shaketocombine.

4.Pouroversalad.

2ShakesVinaigrette

Yields:about1cup

Ingredients:½cupoliveoil¼cuporganicapplecidervinegar2garliccloves,minced2tablespoonshoney2tablespoonsDijonmustard2tablespoonslemonjuice

Directions:

1.Placealltheingredientsinajarandshaketocombine.2.Storeinthefridgeforaweek.3.Shakewellbeforeserving.4.Enjoyoveryourfavoritesaladgreens.5.Simpleandtasty.

Soups

QuickGazpachoUsing tomato juice insteadof fresh tomatoesmakes thisahealthy, low-calorie

treatthatiseasytomake.

Yields:4servings

Ingredients:1quartorganictomatojuice1cucumber,seededandchopped1greenbellpepper,seededandchopped½anonion,chopped3stalkscelery,chopped¼cuporganicapplecidervinegar2tablespoonstomatopaste1tablespoonorganicWorcestershiresauce1tablespoonchoppedfreshparsley1teaspoonvegetablebrothpowder½teaspoononionsalt¼teaspoonfreshlygroundblackpepper¼teaspoongarlicpowder

Directions:

1. Process all the ingredients in several batches in a food processor orblenderuntilsmooth,usingwatertoachieveyourdesiredconsistency.

2.Combineinalargebowlorpitcher,andrefrigerateuntilchilled.3.Serveandenjoy!

Bacon,Pumpkin,andAppleSoup

Yields:4servings

Yields:4servings

Ingredients:15ouncespumpkinpuree3½cupsorganicorhomemadevegetablestock1cuponions,chopped½cupapplejuice,unsweetened¼cupcoconutcream1apple,peeled,coredanddicedsmall6slicesbacon,chopped4garliccloves,minced2tablespoonsroastedpumpkinseeds2tablespoonsorganicapplecidervinegar1tablespoonbutter1tablespoonmaplesyrup1teaspooncinnamon½teaspoonnutmeg½teaspoonpumpkinpiespice

Directions:

1. Place thechoppedbacon intoa large souppotandcookoverahighheatuntilcrispy.Removewithaslottedspoontoapaper towel linedplateandleavethebacondrippingsinthepot.

2. Add the chopped onions to the bacon drippings and sauté over amediumheat forabout5minutesoruntil theyaresoft, thenaddthegarlicandcookforafurther2minutes.

3. Pour in the stock, apple juice, pumpkin puree, pumpkin pie spice,cinnamon,andnutmegandbringtoaboil.

4. Onceboiling,reducetheheattolow,addthechoppedbaconbacktothepotandallowtosimmerforabout20minutes.

5. Whenthesoupiscooked,useanimmersionblendertopureeituntilsmoothandthenstirinthecoconutcreamandapplecidervinegar.

6.Keepthesoupoveralowheatuntilitiswarmedthroughandyouarereadytoserveit.

7. While thesoupcooks,make theapples.Place theapples,butter,and

maple syrup into a saucepanandcookover amediumheatuntil theapplesaresoftandbrown,about15minutes.

8. Toserve: ladlethesoupintobowlsandspoona littleoftheappleontop,thengarnishwithroastedpumpkinseeds.

9.Grabaspoonandtuckin!

OnionSoup

Yields:4servings

Ingredients:6cupsredonions,sliced6cupsyellowonions,sliced6cupsorganicorhomemadebeefbroth2cupscroutons(optional)2cupsshreddedcheeseofyourchoice(optional)2tablespoonsoliveoil2tablespoonsorganicbutter2tablespoonsorganicapplecidervinegar1tablespoonmincedgarlic1tablespoonchoppedchives

Directions:

1. Heatuptheoliveoilandbutter ina largepot,addtheonions,coverandcookoveralowheatfor1hour,stirringevery10minutes.

2. Remove the lid and cook for a further 30minutes or until they aregolden and caramelized, then add the garlic and sauté a further 5minutes.

3. Add2cupsof thebeefbrothandsimmer,usingawoodenspoon toscrapeupallthebrownedbitsoffthebottomofthepan.

4. Nowadd the restof thebeefbrothand simmer foranadditional15

minutes.5. Use an immersion blender to puree the soupuntil it is smooth and

creamy.6. Thisstepisoptional: ladlethesoupinto4oven-safebowlsandplace

them onto a large baking tray. Top each bowl with some shreddedcheeseandcroutonsandpopthetrayunderthebroileruntilthecheeseismeltedandbubblyandthecroutonsarebrown,about2minutes.

7. Remove from the oven and sprinkle over some chopped chives forgarnish

SweetPotatoSoup

Yields:4servings

Ingredients:4cupsorganicorhomemadevegetablebroth4cupssweetpotato,peeledandcubed1cuponion,chopped1cupcarrots,peeledandchopped½cuplowfatmilk1tablespoonoliveoil1tablespooncumin1tablespoonorganicapplecidervinegar1teaspooncurrypowder1teaspoonfreshginger,grated1teaspoonredpepperflakes

Directions:

1. Heatup theoliveoil in a largepot, then sauté theonionsuntil theybegintosoften.

2. Add the carrots and sweet potato cubes and cook for a further 5

minutes, stirring gently and often so that the sweet potato does notstick.

3.Addthespices,applecidervinegar,andvegetablebrothandbringthepottoaboil.

4.Onceboiling,reducetheheatandstirinthemilk.5.Coverandallowtosimmerfor20minutes.6.Removefromtheheatanduseanimmersionblendertopureeuntilthe

soupissmoothandcreamy.7. Ladle into soupbowls and sprinklewith some red pepper flakes for

garnish.8.Enjoy!

MushroomandThymeSoup

Yields:4servings

Ingredients:16ouncesofmushrooms,trytogetavarietyforamorecomplexflavor1onion,chopped4cupsorganicorhomemadevegetablebroth¼cupcelery,chopped4garliccloves,minced1tablespoonoliveoil1tablespoonfreshthyme,chopped1tablespooncoconutaminos1tablespoonorganicapplecidervinegar1tablespoonWorcestershiresauceSaltandfreshlygroundblackpeppertotaste

Directions:

1. Heatuptheoliveoilinalargepotoveramediumheatandthenadd

the onions,mushrooms, and garlic. Sauté for 5minutes or until theonionsturntranslucent.

2. Add the remaining ingredientsexcept for the thyme,bring toaboil,thenreducetheheatandsimmerforabout30minutes.

3. Use an immersion blender to puree the soupuntil it is smooth andcreamy.

4. Ladle the soup into serving bowls and garnish with some choppedthyme.

5.Servehot—delicious!

PorkandCabbageSoup

Yields:8servings

Ingredients:1quartorganicorhomemadevegetablebroth1poundcabbage,shredded1sweetpotato,peeledanddiced1parsnip,peeledanddiced8ouncesporksausage,casingsremovedandcrumbled4ouncessmokedham,diced2cupswater1cupcarrots,diced1onion,chopped2tablespoonsorganicapplecidervinegar2tablespoonscelery,chopped1tablespoonpaprika1teaspoondriedmarjoram4garliccloves,minced2bayleavesSaltandblackpeppertotaste

Directions:

Directions:

1.Brownthesausagemeatinalargepotoveramediumheat.Removethesausagewithaslottedspoonandsetasideonapapertowel-linedplatetodrain.Leavethesausagedrippingsinthepot.

2.Addtheonion,celery,ham,garlic,carrots,salt,pepper,marjoram,andbayleavestothepotandsautéuntiltheonionsaretranslucent.

3.Addtheremainingingredientsandbringtoaboil,thenreducetheheatandallowtosimmerfor30minutesoruntilthepotatoesandparsnipsaretender.

4.Ladleintobowlsandenjoyhot!

SpicyCarrotSoup

Yields:4servings

Ingredients:1poundcarrots,chopped½poundsweetpotato,chopped4cupsorganicorhomemadevegetablebroth2cupswater1onion,quartered4garliccloves,minced2tablespoonsoliveoil2tablespoonsturmeric2tablespoonsorganicapplecidervinegar1tablespooncurrypowder1tablespoonmasala1teaspoonfreshginger,grated¼teaspooncayennepepper

Directions:

1. Place 3 of the 4 onion quarters, carrots, and sweet potatoes onto abaking tray, drizzle with olive oil, season with salt and pepper, andbakeina400°Fovenfor30minutes.

2.Atthe20minutemark,throwinthegarlicclovestoroastaswell.3.Heatupsomeoliveoilinalargepotoveramediumheat.4. Chop the remainingquarterof anonionandadd it to theoil, along

withallthespicesandgingerandcookuntiltheonionissoft.5.Addthewater,applecidervinegar,andvegetablebrothtothepotand

bringtoaboil,thenturndowntheheatandsimmergently.6.Addtheroastedveggiesandgarlictothepotnow,turnofftheheatand

allowittocooldownabit.7. Use an immersion blender to puree the soupuntil it is smooth and

creamy.8.Ladleintoservingbowlsandgarnishwithsomecayennepepper.9. You can serve this soupwith a dollop of low fatGreek yogurt too–

delicious!

SlowCookerChickenSoup

Yields:4–6servings

Ingredients:4chickenbreasts,bonein,skinon4chickenthighs,bonein,skinon4cupswater2cupsorganicorhomemadechickenbroth1cupcarrots,diced1onion,chopped¼cupcelery,chopped2garliccloves,minced2tablespoonsfreshherbs,chopped1tablespoonorganicapplecidervinegar

Saltandpeppertotaste

Directions:

1. Layer all the vegetables into the slow cooker and then place thechicken,bonesidedown,ontop.

2.Addtheseasonings,garlic,andapplecidervinegar,thenpouroverthechickenbroth.

3.Lastlyaddthewater,cover,andcookonlowfor6–8hours.4.Removethechickenandallowittocooldown.5.Debonethechickenandremovetheskin,thenshredthemeatandadd

itbacktotheslowcooker.6.Reheatandserve.7.YUM!

HeartyVeggieSoup

Yields:4–6servings

Ingredients:8cupswater,asneeded2cupscarrots,chopped2cupsparsnips,chopped2cupssweetpotato,peeledandcubed1cupbeet,chopped1cuponion,chopped½cuporganicapplecidervinegar¼cupcelery,chopped2tablespoonsoliveoil

Freshherbsofyourchoice

Saltandpeppertotaste

Directions:

1.Heatuptheoliveoilinalargesouppotandsautétheonionsuntilsoftandtranslucent.

2.Addtherestofthevegetablesandtosstocoatwiththeonionsandoil,thenpourinenoughwatertocoverthevegetables.

3. Bring thepot to aboil, then reduce theheat andallow it to simmeruntilthevegetablesaretender.

4.Removethepotfromtheheat,stirintheapplecidervinegarandsomesaltandpepper.

5.Servehot!

TomatoSoup

Yields:6servings

Ingredients:28ouncesdicedtomatoes28ouncesorganicorhomemadevegetablebroth15ouncestomatosauce,preferablyhomemade2onions,chopped4garliccloves,minced1tablespoonoliveoil1tablespoondriedoregano1tablespoonorganicapplecidervinegar1teaspoonrapadura

Saltandpeppertotaste

Directions:

1.Heatuptheoliveoilinalargesouppotandsautétheonionsuntiltheyare soft and translucent, then add the garlic and the tomatoes.Continuetocookuntilthetomatoeshavebrokendown.

2.Nowaddtheremainingingredientsandstirtogetherwell.3. Bring to a boil, then reduce the heat and simmer for 20minutes or

untilthesouphasthickenedslightly.4.Ifyoudon’tmindachunkysoup,serveasis,otherwisepureethesoup

firstwithanimmersionblender.5.Tasty!

RefreshingAppleCiderSoup

Yields:4–6servings

Ingredients:4cupsunsweetenedapplejuice4cupsorganicorhomemadechickenbroth2apples,peeled,cored,andchopped2tablespoonsapplecidervinegar1teaspoongingerpowderRedpepperflakestotaste,forgarnish

Directions:

1. Addeverything toa largepotandbring it toaboil, then reduce theheatandallowthesouptosimmeruntiltheapplesaresoft.

2.Oncetheapplesaresoft,useanimmersionblendertopureetheapples

intotheliquid.3. Ladle into soup bowls and garnish with a sprinkling of red pepper

flakes.4.Warmandcleansing—enjoy!

TangyParsnipSoup

Yields:4servings

Ingredients:2apples,peeled,coredanddiced2parsnips,peeledandsliced1sweetpotato,peeledandsliced2cupsorganicorhomemadevegetablestock½cuporganicapplecidervinegar½cuplowfatmilk(orsubstitutecoconutmilk)4stripsofbacon,cookedcrispyandcrumbled2tablespoonslowfatGreekyogurt

Directions:

1.Placetheapples,sweetpotato,parsnips,applecidervinegar,andstockintoalargepotandbringtoagentlesimmer.

2.Allowtocookuntiltheapples,parsnips,andpotatoaretender.3. Use an immersion blender to puree the soupuntil it is smooth and

creamyandthenstirinthemilkandyogurt.4.Placethepotoveralowheatuntilitiswarmedthroughandthenladle

intobowls,toppingwithcrumbledbaconforgarnish.5.Absolutelyamazing!

Salads

SweetandSourSlaw

Yields:10servings

Ingredients:1mediumcabbage,shredded(useamixofredandwhitecabbage)1largeonion,finelydiced2carrots,shredded1(4-ounce)jardicedpimentos1cuporganicapplecidervinegar¼cupgoldenraisins½cupoliveoil¼cupraworganichoney1teaspoonturmeric½teaspoonsalt

Directions:

1.Combinethecabbage,onion,carrots,andpimentosinalargebowl.2.Mixthevinegar,oliveoil,honey,turmeric,andsaltinajar,putonthe

lid,andshakewell.3.Pourthemixtureoverthevegetables,addtheraisins,andtosslightly.4.Serveimmediately.

KaleandAvocadoSaladKaleisoneofthehighestscoringantioxidantfoodsontheORACscale.

Yields:2Servings

Ingredients:

Ingredients:1bunchorganickale,stemsremoved1avocado,cutintobite-sizedcubes8ouncesorganiccherrytomatoes,halved¼cupredonion,sliced¼cupsunflowerseeds1tablespoonrawhoney1tablespoonoliveoil¼cuporganicapplecidervinegar

PinchofseasaltJuiceof½alemon

Directions:

1. Tear thekale intobite-sizedpiecesandplace themintoa largesaladbowl.

2. Prepare thevinaigrettebyblendingthehoney,oliveoil,vinegar,salt,andlemonjuiceinablenderuntilwellcombined.

3. Pourthevinaigretteoverthekaleandmassagewelluntilthekalehassoftened.

4. Top with the avocado cubes, red onion, cherry tomatoes, andsunflowerseeds.

5.Serveimmediatelyandenjoy!

ColorfulVegetableSlawSlaws thathaveothervegetable ingredientsarebothaestheticallyappealingas

wellashighinnutritionalvalue.Trythistastyslawforsomethingdifferent!

Yields:6–8servings

Ingredients:5cupsgreencabbage,shredded2cupsredcabbage,shredded2cupsbroccoliflorets,finelychopped½cupcauliflowerflorets,finelychopped8greenbeans,slicedthin1redpepper,slicedthin1greenpepper,slicedthin1onion,slicedthin

Dressing:

Dressing:½cupoliveoil¼cuporganicapplecidervinegar2teaspoonsDijonmustard1teaspoonraworganichoney½teaspoonseasalt

Directions:

1.Combineallthevegetablesinabowl.2. Mix thedressing ingredients togetherwell,pourover thevegetables,

andtoss.3.Refrigerateforafewhoursbeforeserving.4.Delicious!

PearSaladThisunusualsaladistheperfectopeningactforatrulymemorablemeal.

Yields:4servings

Ingredients:2cupsarugula2cupswatercress4ripepears1avocado4tablespoonssundriedtomatoes,chopped

Dressing½cupoliveoil3tablespoonsorganicapplecidervinegar2tablespoonsraworganichoney¼teaspoonseasalt1tablespoontomatopaste

Directions:

1. Wash and remove the stems from the watercress and arugula anddividethegreensupbetween4saladbowls.

2.Combinethedressingingredientsandsetaside.3. Peel thepearsandavocadoandslice themthinly. (Place theslices in

some cold, salted water to prevent discoloration if it will be a littlewhile before you’re ready to serve the salad.) 4. Rinse thepear andavocado slices well, and arrange them over the greens in the saladbowls.

5.Sprinkle1tablespoonofchoppedsundriedtomatoesovereachbowl.6.Addthedressingandserveimmediately.7.Scrumptious!

GermanPotatoSaladThistraditionalfavoritecomesfromanoldMennoniterecipe.

Yields:8servings

Ingredients:4poundspotatoes(about8cupssliced)3cupsonion,chopped¾cuporganicapplecidervinegar¾cuphotwater

¾cuphotwater¼cuporganicbacon,cookedanddiced2tablespoonsraworganichoneyormaplesyrup2tablespoonschives,choppedSeasaltandpeppertotaste

Directions:

1.Boilthepotatoesuntiltender.2.Peelandslicethemwhilewarm.3. Add theonions,honey,ormaple syrup,bacon, salt, andpepperand

tossgently.4. Mix theapplecidervinegarmixedwith thehotwater, thenpour the

mixtureoverthepotatoes,bacon,andonions.5.Tosstogetherlightlysoasnottobreakupthepotatoestoomuch.6.Sprinklewiththechoppedchivesforgarnish.7.Thissaladcanbeservedwarmorcold—eitherwayitisdelicious!

MixedMarinatedBeansThisisagreatdishforpotluckdinnersortohaveonhandforsuppersduringthe

hot summer months. These beans are the perfect accompaniment to barbequedmeatoraselectionofcoldmeats.

Yields:10servings

Ingredients:1poundfrozengreenbeans,cookedanddrained1poundcannedkidneybeans,drained1poundcannedwaxbeans,drained1onion,thinlysliced1greenbellpepper,chopped1cupcherrytomatoes,sliced¾cuporganicapplecidervinegar

¾cuporganicapplecidervinegar¼cupraworganichoney(optional)½cupoliveoil1teaspoongarlic,minced½teaspoonsalt½teaspoonfreshlygroundblackpepper

Directions:

1.Combinethedrainedbeansinalargebowlwiththeslicedonion,slicedcherrytomatoes,andbellpeppers.

2.Mixthevinegar,honey,oliveoil,garlic,salt,andblackpepperinajar,putthelidonandshakewell.

3.Pourthemixtureoverthebeansandtosswelltocombine.4.Coverthebowlandmarinateovernightintherefrigerator.5.Servewhenneededwithyourfavoritemeatdish.6.YUM!

RiceSaladAddsometofuororganicchickentomakeacompletemeal-in-a-bowl.

Yields:4–6servings

Ingredients:1cupbrownrice,uncooked2cupswater1cupgreenpeas,cooked1cupasparagustips,cooked½cupbroccoliflorets,cooked½cupgreenbellpepper,chopped½cupfreshparsley,chopped¼cuponion,finelychopped¼cupoliveoil

¼cupoliveoil3tablespoonsorganicapplecidervinegar2tablespoonslemonjuice1tablespoonfreshtarragon

SaltandpeppertotasteCherrytomatohalves,garnishGreenand/orblackolives,garnish

Directions:

1.Simmerthebrownriceinthewateruntiljusttender,about30minutes,thendrainandplaceintoalargesaladbowl.

2. Immediately tosswith theoliveoil, applecidervinegar, lemon juice,salt,pepper,tarragon,andonion,thensetasidetocool.

3.Oncecool,addthegreenpepper,parsley,peas,broccoli,andasparagustips.

4.Tossgentlytocombineandchillinthefridgeforafewhours.5.Servedecoratedwithcherrytomatohalvesandslicedolives.6.Verytasty.

Note:Thisisanincrediblyversatilesalad.Thisparticularversionis loadedwithdeliciouscrunchygreens,butyoucould justaseasilysubstitute inyour favoriteselectionof freshveggies foradifferent tasteeverytime.Havefunexperimenting!

Variation:Add½poundcubedandcookedorganicchickenorsautéedtofu.

CouscousSalad

Yields:6cups

Ingredients:2cupswater2cupscouscous1poundbutternutsquash,cutintostrips1redpepper,seedsremovedandcutintoquarters2onions,peeledandquartered¼cupfreshparsley,chopped3tablespoonsorganicapplecidervinegar

3tablespoonsorganicapplecidervinegar6tablespoonsoliveoil3tablespoonssesameseeds1tablespoonsoysauce1teaspoongarlicsalt,ortotasteSaltandfreshlygroundblackpeppertotaste

Directions:

Tossthesquash,redpepper,andonionswith3tablespoonsofoliveoilandthe garlic salt and roast in theoven at 350°F for 30minutes oruntilthey are tender and browning.Remove from the oven and set aside.When the veggies are cool enough to handle, you can chop the redpepperandonionupintobitesizedpieces.

7. While the veggies roast,make the couscous. In amedium saucepan,bringthewatertoaboil,thenstirinthecouscous.Cover,removefromtheheat, and let stand for about 5minutesoruntil all thewaterhasbeenabsorbed.

8.Combinetheapplecidervinegar,salt,pepper,andsoysauceinasmallbowlandsetaside.

9.Sautéthesesameseedsintheremainingoliveoiloveralowheatforaminuteortwountiltheyjuststarttobrown.

10.Removefromtheheat.Addthevinegarandsoysaucemixtureandstirtogetherwell.

11.Fluffthecouscouslightlywithaforkandbreakupanyclumps.12.Combinethecouscous,roastedvegetables,andchoppedparsley, then

tosseverythingtomix.13. Pour over the sesame seed, vinegar, and soy saucemixture and toss

again.14.Ifyoulike,youcanaddalittlemoresalttotasteandgarnishwithmore

choppedparsley.15.Servewarmorchilled.16.Outofthisworld!

SummerSaladwithPoppySeedDressing

Yields:2–4servings

Ingredients:8ouncesbabyspinachleaves2avocados,diced1cupstrawberries,sliced¼cuplowfatfetacheese,crumbled¼cupsliveredalmonds

Dressing:½cupmayonnaise¼cupnonfatmilk2tablespoonshoney2tablespoonsorganicapplecidervinegar2teaspoonspoppyseeds

Directions:

1.Combineallthesaladingredientsinalargebowlandtosslightlytomixthemup.

2. Whisk up the dressing ingredients in a jug until they are wellcombined.

3.Pourthedressingoverthesaladandserveimmediately.4.Itdoesn’tgeteasierthanthis!

QuickQuinoaSalad

Yields:2servings

Ingredients:2cupsquinoa,cookedandcooled½cupgoldenraisins½cupdriedcranberries½cupfreshlychoppedmint1redpepper,seededandchopped1yellowpepper,seededandchopped1redonion,choppedfinely¼cupoliveoil¼cuporganicapplecidervinegar¼cupfreshlysqueezedlemonjuice

Directions:

1. Toss everything together in a large bowl and make sure it is allthoroughlycombined.

2.Serveimmediately.3.Quick,easy,andveryyummy!

SweetPotatoSalad

Yields:4servings

Ingredients:4sweetpotatoes,peeledanddiced1redonion,finelydiced¼cupcelery,finelydiced½–1cuplightmayonnaise2tablespoonsfreshcilantro,chopped1tablespoonorganicapplecidervinegar1tablespooncumin1teaspooncurrypowder

1teaspooncurrypowderJuiceof½alemonZestof½alemonSaltandblackpeppertotaste

Directions:

1.Boilthesweetpotatoesinsomelightlysaltedwateruntiltheyareforktender,thendrainandsetasidetocool.

2. Mix the restof the ingredients together inabowlandpourover thepotatoes.

3.Tosstocoatwell.4.Servewithyourfavoritegrilledmeat.Amazing!

MainMealsandSideDishes

AppleCiderVinegarandSageChicken

Yields:4servings

Ingredients:4chickenbreasts,boneinandskinon2cupsorganicchickenstock1¼cupsorganicapplecidervinegar3onions,thinlysliced4tablespoonsextravirginoliveoil3tablespoonssage,chopped3tablespoonshoney4garliccloves,choppedJuiceof½alemon

Saltandpeppertotaste

Directions:

1.PreheataDutchovenoveramedium-highheat.2.Addtwotablespoonsofoliveoiltothepan.3.Seasonchickenwithsaltandpepper,thenaddthemtothehotoil,skin

sidedown.4. Brown the chicken for about 5minutes per side, then remove them

fromthepanandsetthemasideforlater.5.Addanother2tablespoonsofoliveoiltothepan,thenaddtheonion

slices,sage,honey,andthegarlic.6. Seasontheonionswithsaltandpepperandcookoveramedium-low

heat, stirring frequently for about20minutesoruntil theonions arereallybrownandstartingtocaramelize.

7.Addtheapplecidervinegartodeglazethepan,takingcaretoscrapeupallthebrownbitsonthebottomofthepanwithawoodenspoon.

8. Now add the chicken stock and heat the mixture until it starts tobubble.

9.Onceatarollingsimmer,returnthechickentothepotwiththeliquidandonions.

10.Placealidonthepot,turntheheattomediumandsimmerforabout20 minutes, turning the chicken over in the sauce about halfwaythroughthecookingtime.

11.Whenthe20minutesisup,removethelidandchecktomakesurethechickeniscookedthroughbycuttingasmallslitinthethickestpartofthe breast with a paring knife to have a look inside. If it is cookedthroughthejuiceswillrunclearandthemeatwillbewhitenotpink.

12.Removethechickentoaplate,squeezeoverthelemonjuice,andcoverwithfoiltokeepwarm.

13. Turn the heat of the sauce up to high and simmer until the saucethickensupslightly,about4–5minutes.

14.Servethechickendrizzledwiththesauceandyourfavoritesidedishofvegetablesorahealthysalad.

15.Digin!

RoastBeefwithAppleCiderVinegar

Yields:4–6servings

Ingredients:2onions,sliced3tablespoonsofoliveoil3poundbeefroast1cuporganicapplecidervinegar2cupsorganicbeefstock6garliccloves,halved6garliccloves,minced

Steakseasoningtotaste

Directions:

1. Usingasharpparingknife,cut12deepslits in thebeefroast, takingcaretospacethemoutmoreorlessevenly.

2.Insert½agarliccloveintoeachoneandpushthemindeep.3. Massage themeatwith the olive oil to tenderize and then rub in as

muchsteakseasoningasyoulike.4. Finallyrubthemincedgarlicovertheoutsideofthemeat,coverand

refrigerateforatleast2hourspriortocookingtomarinadeandallowalltheflavorstosoakin.

5. Whenyouarereadytocookthemeat,layersomeonionringsonthebottomofalightlygreasedovenproofdish,placethebeefontopoftheonionsandarrangetheremainingonionslicesoverthemeat.

6. Inthemeantime,combinetheapplecidervinegarandbeefstockandwhiskthemtogetherwell.

7.Pourthemixtureoverthebeef,coverwithfoiloralid,andputintoa325°Foven.

8.Cookthebeefforabout3hoursoruntiltender.9.Everyhourorso,turnthebeefinthecookingliquid.10.When the beef is cooked to your taste, remove it carefully from the

ovenandsetasidetorestfor10minutesbeforecarving.11. While the meat rests, pour the cooking liquid and onions into a

saucepanandusinganimmersionblender,puréeuntiltheonionshavebeen incorporated into the cooking liquid. If the gravy is not thickenough, use your choice of thickener to achieve the desiredconsistency.

12.Slicethebeef,pouroverthegravy,andservewithyourchoiceofsidevegetablesorsalad.

13.Unbelievable!

GreenTomatoMincemeatThisisagreatvegetariansubstitutefortraditionalmincemeatandmakesgood

useofanygreentomatoesyoumayhaveleftoverattheendofgardeningseason.It’s perfect for pies and in a decorated canning jar becomes a festive homemadegift.

Yields:10pints

Ingredients:4poundsapples(about8cups)3poundsgreentomatoes(about6cups)2poundsraisins2poundsrapadura1¼cupsorganicapplecidervinegar3tablespoonscinnamon3tablespoonslemonjuice3tablespoonsorangejuice1tablespoonfinelygratedorangezest1tablespoonfinelygratedlemonzest2teaspoonsnutmeg2teaspoonsseasalt1teaspoongroundcloves

Directions:

1.Mincethetomatoesupbygrindingtheminafoodprocessor.2.Addthesaltandletthismixturestandfor1hour.3.Drainthetomatoes,placetheminapot,andaddjustenoughwaterto

coverthem.4.Bringthepottoaboilandcookfor5minutes,thendrainthemagain

andsetthemasideforlater.5.Peel,core,andchoptheapplesupintosmallpieces.6. Place them in a large, heavy-bottomed saucepan, then add the

tomatoes and the remaining ingredients and mix it all togetherthoroughly.

7. Bring to a boil, then reduce the heat and simmer gently for 1 hour,stirringfrequently.

8. When the hour is up, remove the pot from the heat and ladle themixtureinto10hot,sterilized,pintcanningjarsandsealwithsterilizedcanninglids.

9.Usewhenrequired.

Note:Tomakeapiewiththis,preheattheovento425°F.Fillan8-inchpiecrustwithsomeofthecooledmixtureandcoverwithatopcrust.Prickthetoporcutslitstoallowsteamtoescape.Bakefor15minutes,thenreducetheheatto375°Fandcontinuebakingfor35minutes.Allowtocoolslightly,slice,andserve.

MarinatedMushroomsThe combinationofmushroomswithapple cidervinegarmakes thisappetizer

especiallyhighinpotassium.

Yields:10servings

Ingredients:½cuporganicapplecidervinegar½cupoliveoil4tablespoonschoppedfreshparsley1tablespoonfreshthyme,chopped1tablespoonsalt1tablespoonrawhoney1teaspoonpreparedmustard1teaspoongarlic,minced1smallonion,sliced1poundfreshbuttonmushrooms

Directions:

1.Combineeverythingexcepttheonionsandmushroomsinasaucepanandbringittoaboil,thenremovefromtheheat.

2. Add theonionslicesandwholemushrooms,allow tocome to roomtemperatureandthenrefrigerateovernight.

3.Servewhendesired.4.Delicious!

MarinatedVegetablesThismakesawonderfulpartyappetizer.

Yields:10servings

Haveready:6–8cupsofamixtureofyourfavoritevegetables,cutintobite-sizepieces.You

can use cauliflower, artichoke hearts, olives, bell peppers,mushrooms, carrots,zucchini, or cucumber. Cherry tomatoes and red bell peppers are also niceadditionsfortheircolor.

Marinade:1½cupsoliveoil¾cuporganicapplecidervinegar2teaspoonssalt1teaspoonfreshlygroundblackpepper2clovesgarlic,crushed¼cuprapadura

Directions:

1.Placealltheveggies,exceptthecherrytomatoes,inalargebowl.2.Mixthemarinadeingredients,pouroverthepreparedvegetables,and

refrigerate.Therewon’t be enoughmarinade to cover the vegetables,butthat’salright.Stirthemixtureseveraltimesadayfor3dayssothatallthevegetableswillbesittinginthemarinadeforsomeofthetime.

3.Addthecherrytomatoesonthelastday.4.Beforeserving,removethegarlicclovesanddrainthevegetables.5.Servewithtoothpicks.6.Tasty!

SpinachwithQuinoaandChickpeasSpinachisrichinchlorophyll,whichhelpstocleansethebloodandcolon.

Yields:2–4servings

Ingredients:1cuporganicbabyspinachleaves½cupchickpeas,cooked½cupredquinoa,cooked½cupartichokehearts,cooked½anavocado,cutintocubes8organiccherrytomatoes1tablespoonorganicapplecidervinegar3tablespoonsoliveoil1tablespoonrawhoney1teaspoonmustardpowder

Directions:

1. To prepare the vinaigrette, blend the apple cider vinegar, olive oil,mustardpowder,andhoneywithawhisk,thensetaside.

2. Place the baby spinach in a large serving bowl and toss with thepreparedvinaigrette.

3.Addthequinoaandtossuntilwellincorporated.4.Topwithchickpeas,artichokehearts,cherrytomatoes,andavocado.5.Devour!

SweetPotatoChili

Yields:4servings

Ingredients:4cupsorganicorhomemadevegetablestock2cupspintobeans2cupssweetpotatoes,cubed1cupbabyspinachleaves,chopped½cupfrozencorn28ouncesdicedtomatoes1onion,chopped4garliccloves,minced2chilies,seedsremovedandfinelydiced2tablespoonsoliveoil1tablespoonorganicapplecidervinegar1tablespoonchilipowder1tablespooncumin1tablespoonfreshcilantro,chopped(garnish)Juiceof1lime

Saltandpeppertotaste

Directions:

1.Heattheoliveoilinapotoveramediumheat,thenaddtheonionsandgarlicandcookuntiltheonionsaretranslucent.

2.Addthespicesandcookforafewminutesuntiltheyarefragrant,thenadd the tomatoes and apple cider vinegar. Stir and cook until thetomatoesbegintobreakdown.

3.Nowaddthebeans,vegetablestock,andsweetpotato.Allowtosimmergently until the sweet potato is soft but not falling apart, about 30minutes.

4.Addthechoppedspinachandcornandallowtocookforafurther10minutes,thensqueezeinthelimejuicejustbeforeserving.

5.Seasonwithsaltandpepperandsprinkleoversomechoppedcilantro.6.Deliciousservedwithdicedavocadoandtortillas.7.Digin!

BatteredCauliflowerwithTangyTomatoDippingSauceYields:2servings

Ingredients:FortheBatter:¾cupriceflour¾cupsparklingwater½cupcornstarch(orsubstitutetapioca)¼teaspoonbakingsoda

Pinchofsalt

FortheSauce:2cupsmixedpeppers,chopped(red,green,yellow,andorange)1redonion,chopped¼cupcashews,roughlychopped¼cuptomatopaste,noaddedsugar4tablespoonscoconutaminos4tablespoonsorganicorhomemadevegetablestock2tablespoonsorganicapplecidervinegar1tablespoonfreshginger,grated1tablespoongarlic,minced2teaspoonsStevia1teaspoonsesameoil1teaspoonredpepperflakes

Otheringredients:2poundscauliflower,cutintosmallflorets¾cupriceflour

Directions:

1.Preheattheovento400°F.2. Firstprepareyourbatter:mixall thebatter ingredientstogetheruntil

theyaresmooth.Placeinthefridgetochill.3. Boil your cauliflower florets in some lightly saltedwater for about 5

minutesoruntiltheyarejustbeginningtosoften.Drainandthenpourcoldwater over them to stop the cooking process. Set them aside tocool.

4.Placethericeflourintoaresealablebagandaddthecooledcauliflowerpieces.Gentlyshakethebagtocoatthecauliflowerinthericeflour.

5.Dipeachfloretintothechilledbatter,thenplacethecauliflowerontoaparchmentlinedbakingtrayandbakefor10minutes,thenturnthemoverandbakeforanother10minutes.Thecaulifloweriscookedwhenithasacrunchygoldencrust.

6.Removethecauliflowertoaplatetocooldownandmakethesauce.

7. Heatup the sesameoil ina largenonstickpanandadd thepeppers,onion,ginger,andgarlic.Cookuntil theonionsandpeppersaresoft,thenaddtherestoftheingredientsandstirtogetherwell.

8.Bringthesaucetoaboil,stirringconstantly,thenremovefromtheheatandaddthecauliflower.

9.TotallyYUM!

VegetarianPadThai

Yields:2servings

Ingredients:Forthe“Pasta”:2sweetpotatoes,spiraled2carrots,julienned1redonion,thinlysliced1redpepper,thinlysliced¼cuprawcashews,roughlychopped¼cuporganicorhomemadevegetablestock3tablespoonscilantro,finelychopped

Saltandpeppertotaste

FortheSauce:2tablespoonssrirachasauce2tablespoonsalmondmilk2tablespoonspeanutbutter1tablespoonmaplesyrup1teaspoonsesameoil1teaspoonturmeric1teaspoonorganicapplecidervinegar

Directions:

1. Placethecarrotsandsweetpotatoesintoapotandaddthevegetablestock. Cover and cook for 5 minutes, then add the onions and redpepper.

2.Cookuntiltheveggiesaretendercrisp,thenaddthecashewsandcookfor1moreminute.

3.Removethepotfromtheheatandsetaside.4.Whiskallthesauceingredientstogetherandpouroveryour“pasta.”5.Tosstocoatandsprinklewiththechoppedcilantro.6.Seasonwithsaltandpepperandserve.7.Enjoy!

BroccoliStirFry

Yields:4servings

Ingredients:4cupsbroccoliflorets1redonion,sliced1tablespoonsesameoil1teaspoonmincedgarlic

1teaspoonmincedgarlic1teaspoonorganicapplecidervinegar1teaspoonhoney1redchili,seedsremovedandchopped

Directions:

1.Boilthebroccoliuntilitistender-crisp,thenrunitundercoldwatertostopthecookingprocess.

2. Heatup the sesameoil in anonstickpanand sauté theonionsuntiltheyaresoft,thenaddthebroccoliandtossintheoiltocoat.

3.Whisktherestoftheingredientstogetherandpourintothepan.4. Cook forabout5minutes,until thesauce is reducedbyhalfand the

broccoli is cooked to your liking. Take care not to stir the pan toomuchasthebroccoliwillbreakup.

5.Servewithabowlofwildriceforacompletevegetarianmeal,orservethisasanaccompanimenttoyourfavoritemeatdish.

6.Eitherway—enjoyit!

LoadedSpuds

Yields:4servings

Ingredients:4sweetpotatoes2tangerines,peeledandseparatedintosegments2avocados,peeled,pittedanddiced1redonion,finelydiced½cupfetacheese,crumbled¼cupcilantroleaves3tablespoonsoliveoil3tablespoonsredonion,finelydiced2tablespoonsorganicapplecidervinegar

2tablespoonsorganicapplecidervinegar1tablespooncilantro,finelychopped1teaspoonfinelygratedginger¼teaspooncayennepepperJuiceof1limeZestof1lime

Salttotaste

Directions:

1. Washanddry the sweetpotatoes.Pokeholes into themwitha fork.Coverthesweetpotatoesinfoilandbakefor1hourina400°Foven.

2. While they cook,make the dressing.Whisk together the olive oil, 3tablespoonsofredonion,applecidervinegar,finelychoppedcilantro,ginger,cayennepepper,limejuice,andlimezest.

3.Whenthesweetpotatoesarecooked,removethemfromtheovenandunwrapthem.

4.Cuteachonethree-quartersofthewaythroughwithaverysharpknifeandpourinadrizzleofthedressing.

5.Nowtopeachsweetpotatowithsomeredonion,avocado,fetacheese,andtangerinewedges,thentopwithsomemoredressing.

6.Finallyfinishoffwithasprinklingofcilantroleaves.7.Serveimmediately.8.Simplysuperb!

FilipinoChicken

Yields:4servings

Ingredients:4chickenthighs,skinon,bonein4chickendrumsticks,skinon,bonein½cuporganicapplecidervinegar½cupwater½cupsoysauce(orsubstitutecoconutaminos)¼cupsweetchilisauce1tablespoonrawhoney8garliccloves,crushed

8garliccloves,crushed2bayleaves1teaspoonblackpeppercorns,crushed

Salttotaste

Directions:

1.Mixalltheingredientstogetherinalargepotandleaveitovernighttomarinadeandabsorballtheflavors.

2.Whenyouarereadytocookthedish,simplyputthepotonthestoveandbringittoaboiloveramediumlowheat.

3. Onceboiling,reducetheheatslightlyandallowtocookforabout20minuteswiththelidon.

4.After20minutes,removethelidandturnthechickenpiecesoverandsimmer until the sauce reduces and thickens, turning the chicken inthesaucetoensureevencooking.

5.Serveoverabedofwildriceorbasmatirice.6.Divine!

TastesofFallChicken

Yields:4servings

Ingredients:2poundschickenbreasts,skinless,boneless2onions,peeledandquartered2apples,coredandquartered,peelon4slicesbacon,chopped2cupsorganicorhomemadechickenstock1cupapplecider¼cuporganicapplecidervinegar3tablespoonsplainflour1tablespoonfreshthyme,chopped1tablespoonoliveoil

Salttotaste

Directions:

1. Place thechicken intoa largebowl, seasonwith salt and thyme,andpourtheapplecideroveritandsetasidetomarinade.

2.Heatuptheoliveoilinanonstickpanandsautétheonionwedgesandchopped bacon until they start to turn brown, then add the applewedgesandcookuntiltheybegintosoftenaroundtheedges.Removefrom the pan and set aside 3. Remove the chicken pieces from theapplecider,butreservetheliquid.Sprinklethechickenwiththeflourandaddittothepanyoucookedtheapples,bacon,andonionsin.

4. Brown the chicken on both sides, then add the apple cider vinegar,chickenstock,andreservedappleciderandbringtoaboil.

5. Onceboiling,reducetheheatandaddtheonions,apples,andbaconbacktothepan.

6. Place the whole pan into a preheated oven at 350°F for about 15minutesoruntilthechickeniscookedthrough.

7.Servewithyourchoiceofsidesoronabedofriceornoodles.8.Scrumptious!

BraisedChickenThighs

Yields:2servings

Ingredients:6chickenthighs,bonein,skinon2cupsorganicorhomemadechickenstock½cuporganicapplecidervinegar¼cupcelery,chopped2carrots,peeledandsliced1leek,sliced

1leek,sliced1onion,chopped4garliccloves,minced1tablespoonbutter1tablespoonoliveoil1tablespoonplainflour

Saltandpeppertotaste

Directions:

1.HeattheoliveoilupinaDutchoven,thenplacethechickenpiecesinskinsidedownandcookuntiltheskinisgolden-brownandcrispy.

2.Removethechickenfromthepotanddrainoffmostoftheoil,leavingabout 1 tablespoon, then add the onions, carrots, celery, garlic, andleekandcookuntiltheybegintosoften,stirringoften.

3.Stirintheflourandcookforafurther2minutes,thendeglazethepanwith the apple cider vinegar. Take care to scrape up all the bits ofbrownedchickenoffthebottomofthepan,thenpourinthestockandbringitalltoaboil.

4.Onceboiling,addthechickenbacktothepot,skinsideup.5.CovertheDutchovenandplaceitintoa350°Fovenfor1hour.6. Whenthecookingtimeisup,placethechickenpiecesontoabaking

trayandpopthemunderthebroilersothattheskincancrispupagain.7. While the chickencooks,place thepotonto the stove andallow the

sauce to reduce and thicken over a medium heat, then stir in thebutter.

8.Servethechickenslatheredindelicioussaucewithyourchoiceofsides.9.Enjoy!

CornedBeefandCabbage

Yields:8servings

Ingredients:3poundscornedbeefbrisket,cutinhalf2cabbages,cutintowedges1poundbabycarrots4sweetpotatoes,cutintowedges

4sweetpotatoes,cutintowedges2onions,cutintowedges3cupswater¼cupmustard8garliccloves,chopped1bayleaf2tablespoonsapplecidervinegar1tablespoongratedginger

Saltandpeppertotaste

Directions:

1. Place all the vegetables (except the cabbage) into the bowl of a slowcooker.

2.Rubthemustardoverthebeefandplaceitontopofthevegetables.3.Lastlyaddthecabbageontopofthebeef.4. Mix theremaining ingredients together inabowl,andpour into the

slowcooker.5.Coverandcookonlowfor8hours.6.Serve.7.Acompletemealinapot—whatmorecouldyouaskfor?

SteakontheBarbie

Yields:2servings

Ingredients:1poundribeyesteak¾cuporganicapplecidervinegar¼cuplowsodiumsoysauce1teaspoonrawhoney1teaspoongratedginger3garliccloves,crushed

Saltandpeppertotaste

Oliveoiltodrizzle

Directions:

1.Placethesteakinaresealableplasticbagwiththeapplecidervinegar,soy sauce, honey, ginger, and crushed garlic. Give the bag a gentleshake to mix everything together and place it into the fridge tomarinadefor2hours.

2.Whenyouarereadytocookthesteak,removeitfromthebag,sprinkleitwithsaltandpeppertotasteandalittledrizzleofoliveoil.

3.FireuptheBBQandplaceyoursteakontothegrillwhenitishot–thesteakshouldsizzlewhenittouchesthegrill.

4. Cookforabout4minutespersideformediumrare.Adjustthetimesforyourdesiredlevelofdoneness.

5. Remove from the grill and cover with a tent of foil to rest for 10minutes.

6. Inthemeantime,heatupthemarinadeinasaucepanoveramediumhighheatandallowtoboilforabout5minutes.

7.Slicethesteakanddipitinthesauce.8.Servewithyourchoiceofsidesalad.9.Enjoy!

PorkTenderloin

Yields:4–6servings

Ingredients:4poundsporktenderloin2cupsunsweetenedapplejuice½cupDijonmustard4garliccloves,minced4tablespoonsoliveoil2tablespoonsorganicapplecidervinegar

2tablespoonsorganicapplecidervinegar2tablespoonsfreshsage2tablespoonsbutter

Saltandpeppertotaste

Directions:

1.Preheatyourovento375°F.2.Seasonyourtenderlointotastewithpepperandsalt.3.Heatuptheoliveoilinalargeskilletsetoveramediumhighheatuntil

itstartstosmoke.4.Searthetenderloinonallsidesforabouttwominuteseach.5.Turntheheatoffandmovethetenderlointoashallowbakingpan.6. Placetheporkintheoventoroastuntiltheinternaltemperaturehas

reached145°Fthisshouldtakeapproximatelythirtyminutes.7.Whilethetenderloinisroastingusethesameskilletasbefore,settoa

high heat, to cook the garlic. Cook for thirty seconds then add theapplecidervinegar,theapplejuice,theDijonmustard,andthesage.

8.Cookuntilthesaucestartstothickenandhasreducedbyatleasttwo-thirds. Now turn the heat off and whisk the cold butter in untilcompletelymelted.Seasontotaste.

9.Whenthetenderloinisdoneremoveitfromtheovenandsetitonthecuttingboard,allowittorestforatleasttenminutesbeforeslicing.

10.Servewiththewarmsauce.

SlowCookedPotRoast

Yields:8servings

Ingredients:3poundsbeefroast¼cuporganicapplecidervinegar¼cupWorcestershiresauce1tablespoonmincedgarlic1tablespoondriedoregano

1tablespoondriedoregano

Saltandpeppertotaste

Waterasneeded

Directions:

1.Rubtheroastalloverwiththegarlicandaddittotheslowcooker.2.Mixtherestoftheingredientstogetherandpourintotheslowcooker.3.Addenoughwatersothatitcomesabouthalfwayupthemeat.4.Coverandcookonlowfor8hours.5.Removetheroastandallowittorestfor10minutesbeforecarving.6.Poursomeofthebrothfromtheslowcookeroverthemeatonceitis

sliced.7.Servewithyourchoiceofsides.8.Absolutelyamazing!

BraisedPorkCasserole

Yields:4servings

Ingredients:2½poundsporkshoulder,trimmedofexcessfatandcutintocubes2onions,chopped2cupsunsweetenedapplejuice¾cuporganicapplecidervinegar2tablespoonsoliveoil2tablespoonsfreshsage,chopped1tablespoonbutter2bayleaves2garliccloves,minced

Saltandpeppertotaste

Directions:

1.Placeanoven-proofcasseroledishoverahighheatonthestove.Addhalfthebutterandhalftheoilandbrowntheporkinbatches,placingthemontoaplatewhentheyaredone.

2.Addtherestofthebutterandtheoilandbrowntheonionsandgarlic.3. Pour theapple juiceandapplecidervinegar into thepan todeglaze,

carefullyscrapingallthebrownedbitsoffthebottomofthepanwithawoodenspoon.

4.Placetheporkbackintothepanalongwiththerestoftheingredientsandbringittoasimmer.

5.Oncesimmering,placethewholedishintoanovenpreheatedto325°Fand cook uncovered for 1 hour or until the meat is tender and thecookingliquidhasreduced.

6.Servehotwithsomerice.7.Delicious!

RoastPorkandApples

Yields:6servings

Ingredients:ForthePork:4poundporkloinroast,bonein2onions,slicedthick2cupsorganicorhomemadevegetablestock4garliccloves,crushed2tablespoonsrosemary,chopped2tablespoonshoney2tablespoonsorganicapplecidervinegar

2tablespoonsorganicapplecidervinegar

Salttotaste

FortheApples:6apples,cored¼cupbutter¼cupglutenfreebreadcrumbs1onion,finelychoppedZestof1lemonJuiceof1lemon1tablespoonfreshlychoppedrosemary

Directions:

1.Mixthesalt,rosemary,andgarlictogetherinabowl.Makesomedeepcutsintheporkandrubthemixturealloverthemeat,takingcaretopushsomeintotheslits.

2. Preheat theoven to400°F.place theonions intoaroastingpanandplacetheporkroastontop.Coverwithfoilandroastfor30minutes.

3. Reduce the oven temperature to 350°F and bake for a further hour,thenremovethefoilandcookuncoveredfor30minutes.

4. Nowpreparetheapples—meltthebutterinasaucepanandsautétheonionsuntiltheyaresoft.

5.Removethepanfromtheheatandstirinthebreadcrumbs,rosemary,lemonzest,andjuice.

6.Fillthecoredappleswiththeonionstuffing.7.Nowwhiskthehoneyandapplecidervinegartogetherfortheglaze.8.Removetheporkfromtheovenandplacetheapplesaroundthemeat.

Brush the meat with some of the glaze and pour the rest over theapples.

9.Placethewholeroastingpanbackintotheovenandcookforafurther30minutesoruntiltheporkjuicesrunclearwhenpiercedwithafork.

10.Once cooked,place the apples andporkonto aplate, coverwith foilandallowtorestfor10minutes.

11.Meanwhile,place the roastingpanoverahighheaton the stoveandpourinthestock.

12.Bringtoaboil,addinga littlemorehoneyandapplecidervinegartotasteifdesired.

13.Slicetheporkandservewiththestuffedapplesandhoneycidersaucedrizzledover.

14.Outofthisworld!

AppleCiderVinegarPorkChops

Yields:6servings

Ingredients:6porkchops2cupsunsweetenedapplejuice¼cuporganicapplecidervinegar¼cupfinelychoppedonion1tablespoonoliveoil1tablespoonbutter1tablespoonDijonmustard1tablespoonmincedsage¼teaspoonredpepperflakes4garliccloves,minced

Saltandpeppertotaste

Directions:

1.Heattheoilandbutterinalargenonstickpanoveramediumheatandbrown the pork chops on both sides. Transfer the pork chops to aplate.

2. Nowaddtheonionandgarlictothepanandcookuntiltheystarttobrown.

3.Nowpourintheapplejuiceandapplecidervinegarandscrapeupallthebrownedbitswithawoodenspoon.

4.Addthemustard,stir,andbringtoaboil.5.Onceboiling,reducetheheatandcookuntilthesaucethickens,about

5minutes.6.Stirintherosemaryandredpepperflakes,thenreturnthechopstothe

panandheatthemthrough.7.Seasonwithsaltandpepperandthenservewithyourfavoritesidedish.8.Enjoy!

EasyBeefStew

Yields:6servings

Ingredients:3poundsbeefstewmeat,cubed1poundbabypotatoes,halved6carrots,sliced3celerystalks,sliced2onions,diced1apple,sliced3cupsorganicorhomemadebeefstock1cupwater¼cuporganicapplecidervinegar

¼cuporganicapplecidervinegar3tablespoonsoliveoil3tablespoonsflour1tablespoondriedoregano1bayleaf6garliccloves,crushedSaltandblackpeppertotaste

Directions:

1. Mix the flour, oregano, salt, andpepper in a bowl and toss the beefcubeswiththemixture.

2.Heattheoilinalargepotandbrownthebeefcubesinbatchesoveramediumheat.

3.Addthebeefstock,water,andapplecidervinegartothebeefcubesandbringthepottoaboil.

4.Addthebayleafandgarlicandreducetheheattolow.5.Cookfor1hour,thenaddtherestoftheingredientsandsimmerfora

furtherhouroruntilallthevegetablesaretender.6.Servewithrice.7.Delicious!

Desserts

EasyAppleCiderVinegarPastryDough

Yields:doughfor2crusts

Ingredients:2cupssiftedorganicspeltflour¾cuporganicbutter2tablespoonsorganicapplecidervinegar2tablespoonsorganicmilk1teaspoonsalt

Directions:

1. Combine the flour and salt in amixingbowl, then cut in thebutterwith a pastry blender or two knives until themixture looks crumblyandisaboutthesizeofsmallpeas.

2. Sprinkle over the vinegar, then the milk, and gather up the flourmixture gently until it just holds together.Donot handle the doughanymorethanisnecessary.

3.Rollitoutanduseitasapiecrust.4.Addyourfavoritepiefilling.5.Bake,slice,EAT!

ChocolateCake

Yields:1(9-inch)cake

Ingredients:

Ingredients:1½cupsorganicwhitespeltflour1cuprapadura1cupcoldwater⅓cupoliveoil¼cupcocoapowder2eggs1tablespoonorganicapplecidervinegar1teaspoonbakingsoda1teaspoonvanilla½teaspoonsalt

Directions:

1.Preheattheovento350°F.2.Combinetheflour,rapadura,cocoa,bakingsoda,andsaltinamedium

mixingbowl.3.Addtheapplecidervinegar,vanilla,oil,andcoldwaterandbeatuntil

smooth.4.Pourintoa9-inchsquarebakingpanandbakefor30to35minutesor

untilatoothpickinsertedinthemiddlecomesoutclean.5.Coolcompletelyonawirerackbeforefrosting.6.Frost,slice,andserve!7.Storeanyleftoversinanairtightcontainer.

AppleCiderVinegarPieThisisabasicrecipefor“transparent”piethat’saSouthernregionalfavorite.

Yields:1(8-inch)pie

Ingredients:1½cupsorganicsugar½cuporganicapplecidervinegar

½cuporganicapplecidervinegar¼cuporganicflour2eggyolks2cupswater1tablespoonmeltedbutter½teaspoonlemonextract1(8-inch)unbakedpiecrust

Directions:

1.Preheattheovento450°F.2. Beat the egg yolks, water, apple cider vinegar, and melted butter

together.3.Mixtheflourandsugartogether,thenstiritintothevinegarmixture.4.Addthelemonextractandpourthemixturecarefullyintotheunbaked

pieshell.5. Bake for 10minutes, then reduce theheat to 350°F and continue to

bake fora further20 to30minutesoruntila toothpick inserted intotheedgeofthepiecomesoutclean.

6.Coolcompletelybeforeslicingandserving.7.Delicious!

HolidayPieThisvariationoftraditionalvinegarpieisfestiveenoughfortheholidays.

Yields:1(8-inch)pie

Ingredients:2eggs1cuprapadura½cupchoppednutsofyourchoice(pistachiosareafestivechoice)½cupcranberries½cupshreddedcoconut

½cupshreddedcoconut½cupbutterornondairyspreadsuitableforbaking1teaspoonvanilla1teaspoonorganicapplecidervinegar1(8-inch)unbakedpiecrust

Directions:

1.Preheattheovento325°F.2.Mixtheeggs,butter,andrapaduratogether.3. Add the vanilla and apple cider vinegar, then fold in the nuts,

cranberries,andcoconut.4.Pourintotheunbakedpiecrustandbakefor45minutes.5. Allowtocool, thensliceandservewithadollopofwhippedcoconut

cream.6.Scrumptious!

Old-FashionedMolassesCandy

Yields:1(9-inch)pan

Ingredients:2cupsrapadura1cupmolasses1cupchoppednuts(pecans,walnuts,oralmondsworkwell)1tablespoonorganicbutter1tablespoonorganicapplecidervinegar⅛teaspoonbakingsoda

Directions:

1. Combinetherapadura,molasses,butter,andapplecidervinegarina

large,heavy-bottomedsaucepan,andcookuntilyouhaveasyrupthatwill formahardballwhendropped incoldwater (265°Fona candythermometer).

2.Removethepanfromtheheat,addthebakingsoda,andstirwell.3.Stirinthenutsandpourthemixtureintoabutteredpan.4.Cutintosquaresasitcools.5.Trynottoeatitallatonce!

HomemadeGingerbread

Yields:12Servings

Ingredients:⅔cupmilk¼cupmolasses¼cuppuremaplesyrup⅓cupcarrotjuice1tablespoonorganicapplecidervinegar2tablespoonsmeltedcoconutoil2tablespoonsgroundflaxseedmeal1cupspeltflour1teaspoonbakingsoda¼teaspoonsalt1½teaspoonspowderedginger1½teaspoonscinnamon½teaspoonallspice¼rapadura

Directions:

1.Preheatovento400°F.andgreasean8x8-inchbakingpan.

2.Inalargemixingbowl,whisktogetheralltheliquidingredientsandtheflaxseedmeal.Letsitforatleast5minutes.

3.Inaseparatemixingbowl,stirtogetheralltheremainingingredients.4.Pourthewetmixtureintodry,andstiruntiltheyareevenlycombined.

Donotovermix.5.Pourthecombinedmixtureintothepanandbake25minutes.6.Removethegingerbreadfromtheovenandletitsitfor20minutesto

achievethecorrecttextureandcooldown.7.Slice.8.Gobbleitup!

ApplePie

Yields:2to4Portions

Ingredients:FortheCrust:1cupspeltflour¼teaspoonsalt4tablespoonscoldunsaltedbutter,diced¼teaspoonorganicapplecidervinegar3–4tablespoonscoldwater

FortheFilling:2apples¾teaspoonorangezest⅛teaspoonallspice¼teaspooncinnamon¼cuprapadura2teaspoonsmilk,forbrushingoncrust

Directions:

1.Crust:Stirtogetherthesaltandtheflourinamediumbowl.2.Nowaddthecold,dicedbutter,blendingitusingtwoknives.Whenthe

butterpiecesarethesizeofpeas,squeezethedoughusingyourhands.When you are able to form a clump, place the dough in a bowl andrefrigeratefortenminutes.

3. Removethedoughaftertenminutes,addtheapplecidervinegarandtwotablespoonsofcoldwater.Stirwitha fork,addingmorewaterasrequired.Donotaddmorethanfivetablespoonsofwater.

4.Flattenthedoughintoadiskandwrapitinplastic,refrigerateforthirtyminutes.

5. Preheat your oven to 425° F.Have a six to seven inchmetal pie tinreadytouse.

6. Prepare the apples by peeling and slicing them thinly, then cut theslices in half. Add the apples to a bowl with the rapadura, allspice,cinnamon,andthezestandtosstogether.

7. Usingalightlyflouredsurface,dividethedoughintwo.Oneportionshouldbeslightlybiggerthantheother(forthebase).

8.Rollthelargerportionforthebaseintoacircle1inchbiggerthanthepiepanandthengentlyfititintothepan.Takecarenottostretchthedough.

9.Rollthesmallerportionintoacirclethesamesizeasthepiepan.Setitaside.

10.Add the apple filling to the pie pan and crust. Pat it down firmly toremoveanyairgaps.

11.Laytheset-asidepiecrustoverthetopoftheapplefillingandpinchthetwo seams together decoratively. Cut two slits in the middle of thecrustforventilation.Brushthepiewithmilkandsprinklesomesugaroverthetop.

12.Bakefortwentyminutesat425°F,thenlowerthetemperatureto350°Fandbakeforafurtherfifteentotwentyminutes.Thefillingshouldbebubbling.

13.Removefromtheoventocoolfortwohourspriortoserving.14.Agoodoldfaithfulclassic!

HealthyDrinks

BasicAppleCiderVinegarDrink

Yields:1cup(250ml)Mix1tablespoonoforganicapplecidervinegar into1cupofwarmpurified

water.Optional:Sweetenwith½teaspoonofraworganichoneyifdesired.

HealthyAfterDinnerCordialIf you’re looking for a more nutritious end to an elegant meal than an

alcoholic beverage, trymaking a delicious fruit and vinegar cordial.Meld theapple flavors in apple cider vinegarwithother fruits to get a beveragewith anafter-dinnerglowthat’strulygoodforyou.

Startwithanyoneofavarietyoffruits,suchaspeaches,strawberries,cherries,blueberries,orblackraspberries.Sterilizeaquartcanning jarandadd1cupofoneormoreofthefruits listedabove.Add2tablespoonsofraworganichoneyandcoverwith2cupsofapplecidervinegar.Topwithacanning lidand let itstandinadarkplaceforabouttwoweeks.Strainofftheliquidandserveinsmallcordialglasseswithsomecrushedice.Refreshingandtasty!

SpecialDetoxDrinkThe flavorof thisdetoxdrinkmaysurpriseyou,butkeepgoing. It’s incredibly

cleansingandgoodforyou.

Yields:1cup(250ml)

Ingredients:1cupwarmorroomtemperaturefilteredwater2tablespoonsorganicapplecidervinegar2tablespoonslemonjuice1teaspooncinnamon,ground1teaspoonrawhoneyPinchofcayennepepper,ortotaste

Directions:

1.Mixallingredientstogetherinalargeglass.

2.Drinkimmediately.

GreenMachine

Yields:about4cups

Ingredients:3celerystalks4kaleleaves1cupbabyspinachleaves3lemons,peeledandchopped1½cupscoconutwater¼cupcilantro1tablespoonflaxseeds1tablespoonorganicapplecidervinegar1teaspooncoconutoilHoneytotaste(optional)

Directions:

1.Addtheingredientstoyourfoodprocessorandblendtoyourdesiredconsistency.

2.Storeinthefridgeandconsumewithin24hours.

BerryBlastSmoothie

Yields:2servings

Ingredients:3cupsmixedberries,useacombinationofblackberries,blueberries,raspberries

andstrawberries1cupalmondmilk1banana1tablespoonorganicapplecidervinegarHoneytotaste(optional)Icecubes,asneeded

Directions:

1.Blenditup.2.Drinkitdown.3.Yum!

AppleCiderDetoxer

Yields:about2½cups

Ingredients:2cupswater½cupunsweetenedapplejuice1tablespoonorganicapplecidervinegar1teaspoonhoney,ortotaste½teaspoongroundginger½teaspooncinnamon

Directions:

1.Whiskalltheingredientstogetherinabigjug.2.Servechilled.

TheHeadacheReliever

Yields:1serving

Ingredients:2cupswater2tablespoonsorganicapplecidervinegar1tablespooncinnamon1tablespoonlemonjuice

Directions:

1.Stiralltheingredientstogetheranddrinkimmediately.2.Youshouldfeelreliefwithinhalfanhour.

BerrySyrup

Yields:about2cups

Ingredients:2cupsberriesofyourchoice(raspberries,strawberries,blackberriesworkwell)½cuprawhoney½cuporganicapplecidervinegar2tablespoonslemonjuice

Directions:

1.Placetheberries,lemonjuice,andapplecidervinegarintoasaucepanandbringtoaboiloveramediumheat.

2.Nowtransferittoaglassjarandallowittocool.

3.Oncecool,coveritandallowittositfor24hoursatroomtemperature.4. The next day, strain the liquid out into a saucepan and discard the

berries.5.Heatuptheliquidandaddthehoney,allowingittosimmerforafew

minutesuntilthehoneyiscompletelydissolved.6.Removefromtheheatandallowtocooldown,thenstoreinthefridge.7.Toserve:mix25mlofberrysyrupwith250mlwaterorsoda.8.Atastesensation!

TangyandSpicyGrapeJuice

Yields:about4cups

Ingredients:4cupsorganicgrapejuiceJuiceof1lemon1tablespoonorganicapplecidervinegar2teaspoonscinnamon1teaspoongroundcloves

Directions:

1. Addtheingredientstoasaucepanandbringit toaboil, thenreducetheheatandallowtosimmerfor5minutesoruntilall thespicesarewellcombined.

2.Turnofftheheatandallowthemixturetocometoroomtemperature.3.Storeinanairtightcontainerinthefridgeforupto2weeks.4.Drinkasiswhendesired.5.Delicious!

GingerbreadSipper

Yields:about5cups

Ingredients:1cuporganicapplecidervinegar½cuporganicmolasses3½cupswater3teaspoonsgroundginger½teaspoonnutmeg½teaspooncinnamon

Directions:

1.Whiskalltheingredientstogethervigorouslyuntilcombinedproperly.2.Pourandserve.3.Unusualandverytasty!

CitrusBlast

Yields:1serving

Ingredients:1½cupswater½cupfreshlysqueezedorangejuice2tablespoonsorganicapplecidervinegar2tablespoonshoney,ortotaste2tablespoonslimejuice

Directions:

1.Placealltheingredientsintoanairtightjar.2.Closethelidandshakevigorouslyuntiltheyareproperlycombined.3.Pouranddrink!

CranberryCooler

Yields:about1½cups

Ingredients:1½cupswater¼cupfreshcranberries,crushed4tablespoonscranberryjuice2tablespoonsorganicapplecidervinegar1tablespoonhoney,optional

Directions:

1.Placethecrushedcranberriesintoalargejug.2.Addtherestoftheingredientsandstirtocombine.3.Setintothefridgetochill.4.Pourandserve.5.Enjoy!

VirginBloodyMary

Yields:about2cups

Ingredients:

Ingredients:2cupsfreshtomatojuice2tablespoonsorganicapplecidervinegar

SaltandpeppertotasteHotsaucetotaste,optional1celerystalkforserving

Directions:

1. Place all the ingredients into a large glass and stir togetherwith thecelerystalk.

2.Sipandrelax!

ThePinkPanther

Yields:about1½cups

Ingredients:1½cupsfreshlysqueezedpinkgrapefruitjuice2tablespoonshoney,ortotaste2tablespoonsorganicapplecidervinegar

Directions:

1.Mixitup.2.Drinkitdown.3.Feelthegoodness!

AppleCiderGo-GoJuiceThis juicewillhold in the fridge forweeks if sealedproperly soyou canmake

largebatchesinadvancetoalwayshaveapickmeuponhand.

Yields:about2½cups

Ingredients:2cupswater½cuporganicapplecidervinegar½cuporganicpomegranatejuice,orfruitjuiceofyourchoice2tablespoonslemonjuice1tablespoonhoney,ortotaste1teaspooncinnamon

Directions:

1.Placealltheingredientsinajugwithlotsoficeandstir.2.Storeinthefridgeanddrinkasdesired.3.Yum!

ConclusionApple cider vinegar truly is a magical elixir. There can be no downside toincludingitinyourdailydiet.Sowelcomehealth,beauty,andvitalityintoyourlifewithaslittleasatablespoonofthisamazingliquidaday.Thereisnopartofyourbodythatisexcludedfromenjoyingthemiraculousbenefitsofapplecidervinegar, literally from top to toe, inside and outside; your body can enjoysomethingpositivewhenyouuseitregularly.

So don’t waste anotherminute—welcome apple cider vinegar into your lifetoday!Youwon’tregretit!

IndexDIPS:BroccoliandBaconDip,105CaramelizedOnionandThymeDip,108CashewCheeseDip,102DillandHorseradishDip,107FlavorsoftheOrientDip,106GoodOldFashionedGuacamolewithaTwist,109QuickHummusDip,100RoastedRedPepperandOnionDip,103SmokedSalmonandHorseradishDip,104WalnutPate,101

SALADDRESSINGSANDCONDIMENTS:2ShakesVinaigrette,137BarbecueSauce,113ClassicStrawberryJam,123DillPickles,116FigChutney,124HolidayJam,121HomemadeSaladDressing,111Mayonnaise,133Piccalilli,126PickledApples,117RedPepperJam,115PickledOnions,128PoppySeedDressing,170SageandCaramelizedOnionRelish,122SimpleButOh-So-TastyPastaSauce,132SimpleAppleCiderVinaigrette,120SimpleHerbyGarlicSaladDressing,136SpicyAppleJam,125SpicyFruitChutney,134StrawberryVinaigrette,119SweetandSourSauce,112TomatoKetchup,130ZestyMustard,114

SOUPS:Bacon,Pumpkin,andAppleSoup,141HeartyVeggieSoup,153MushroomandThymeSoup,147OnionSoup,143PorkandCabbageSoup,148

QuickGazpacho,139RefreshingAppleCiderSoup,155SpicyCarrotSoup,150SlowCookerChickenSoup,152SweetPotatoSoup,145TangyParsnipSoup,156TomatoSoup,154

SALADS:ColorfulVegetableSlaw,161CouscousSalad,168GermanPotatoSalad,164KaleandAvocadoSalad,160MixedMarinatedBeans,165PearSalad,162QuickQuinoaSalad,171RiceSalad,166SummerSaladwithPoppySeedDressing,170SweetandSourSlaw,159SweetPotatoSalad,172

MAINMEALSANDSIDEDISHES:AppleCiderVinegarandSageChicken,175AppleCiderVinegarPorkChops,210BatteredCauliflowerwithTangyTomatoDippingSauce,187BraisedChickenThighs,198BraisedPorkCasserole,206BroccoliStirFry,191CornedBeefandCabbage,200EasyBeefStew,212FilipinoChicken,194GreenTomatoMincemeat,179LoadedSpuds,192MarinatedMushrooms,181MarinatedVegetables,182PorkTenderloin,203RoastBeefwithAppleCiderVinegar,177RoastPorkandApples,208SpinachwithQuinoaandChickpeas,184SweetPotatoChili,185SteakontheBarbie,201SlowCookedPotRoast,205TastesofFallChicken,196VegetarianPadThai,189

DESSERTS:AppleCiderVinegarPie,217ApplePie,222ChocolateCake,216EasyAppleCiderVinegarPastryDough,215

HolidayPie,218HomemadeGingerbread,220Old-FashionedMolassesCandy,219

HEALTHYDRINKS:AppleCiderDetoxer,229AppleCiderGo-GoJuice,238BasicAppleCiderVinegarDrink,225BerryBlastSmoothie,228BerrySyrup,231CitrusBlast,234CranberryCooler,235GingerbreadSipper,233GreenMachine,227TheHeadacheReliever,230HealthyAfterDinnerCordial,225ThePinkPanther,237SpecialDetoxDrink,226TangyandSpicyGrapeJuice,232VirginBloodyMary,236