Spicy Chicken Stew

2-4 chicken breasts, cooked and shredded
2 tablespoons olive oil or butter
2 shallots, diced
2 cloves garlic, minced
3-4 cups chicken stock
2 jalapenos, diced (remove seeds for milder heat)
1 can diced green chilies, 7 oz.
1 head green cabbage, shredded or torn into pieces
2 fresh tomatoes, diced
1 can black beans, drained and rinsed, 14.5 oz, optional
1 cup frozen or fresh corn kernels, optional
2 tbsp dried cilantro, or 1/2 cup fresh chopped cilantro
1 tsp garlic powder
1 tsp salt
1/2 tsp pepper
1/2 tsp cayenne pepper, optional
1/2 tsp ground cumin
4 oz Neufchatel cheese or cream cheese, softened

In large stock pot, sauté shallots in oil until tender. Add garlic and sauté 2-3 minutes. Add remaining ingredients except cheese, and heat to boiling. Lower heat and simmer 1 1/2 hours or until vegetables are at desired tenderness, adding water as necessary. Add cream cheese and stir until melted. Enjoy!

Optional: You may add uncooked chicken breasts after you have brought ingredients to a boil, then remove the breasts and shred them after about 25 minutes. Then, add them back into the pot. Careful, they will be hot!

Cortical Spreading Depression

Here is a great research article on cortical spreading depression. Note the many references at the bottom of the article, which you can also find online. Some have said that there is no debate over whether cortical spreading depression is a cause or trigger for migraine. This simply isn't true. Cortical spreading depression does happen, but there is still debate in the neurological community over whether it is a cause or trigger for migraine. However, there is much evidence to support the theory that cortical spreading depression may very well be a trigger for some types of migraine, and even that there are genes present in some of us that make us more susceptible to migraine (as has been believed for awhile). Whether cortical spreading depression is connected to migraine or not, food and medicines still react in our bodies chemically, and we should be aware of what we are ingesting, as long as we do it correctly.
http://www.plosgenetics.org/article/info%3Adoi%2F10.1371%2Fjournal.pgen.1002129

Here is another article posted by Diana Lee on migraine.com about a recent research study done specifically on migraine without aura. Notice that blood vessel flow is... important... in the findings of this research.
http://migraine.com/blog/news/new-research-reveals-genetic-clues-to-migraine-without-aura/?uuid=4fd8c9219fc6f383203664

There is still much to learn about migraine, and nothing is yet set in stone. I hope you enjoy your reading.

Vegetarian Cooking

I've been asked, since starting this blog, many questions about vegetarian cooking. While eating vegetarian on this diet is more than possible, it can be a little more difficult if you don't stay within the realm of the original diet. Much of the processed food developed for vegetarians on the market, while otherwise healthy, is flavored to have more taste, or even a different taste, than it originally would have due to overprocessing, or even due to its contents. In other words, seaweed is not meant to taste like chicken. MSG, probably in several forms, has been added in processed foods to make it taste that way. Sticking to the original diet, meaning pure vegetables cooked  at home with seasonings added, is much healthier. Visit truthinlabeling.org for a list of MSG aliases that can be found in foods. Are there vegetarian foods on the market that can be eaten? Yes. I know I eat some of them. I would love some vegetarian 1-2-3ers to post what they have found in stores and where they have been able to eat out (to help with variety), since I am a true meat eater. My mission now is to create some vegetarian recipes that taste great. Here is your first one. I have some others that I'm working on, and they will be posted as soon as they are perfected.
Addition 2/29/12: I do realize that many vegetarians don't eat fish, and I'm sorry if I have offended anyone. That was certainly not my intent. I am working on more recipes that will be out soon. There is a website listed below where you can find some great recipes in the meantime. Some may need to be altered a little to fit the diet, but others are great the way they are. I chose one I like and posted it.

Shrimp and Bean Soup

1/2 cup dry black beans

1/2 cup dry light red kidney beans

1/2 cup dry great northern beans

1/2 cup dry pinto beans

2 tblsp olive oil

2 shallots, chopped

2 cloves garlic, minced or crushed

2-3 cups vegetable broth recipe (don't use store-bought) Use mine or find a traditional one and make it w/out onions.

4 cups water

1 tsp salt

1/2 tsp pepper

1 tsp garlic powder

1/4 tsp ground mustard

1/2 tsp dried parsley or 2 tsp fresh parsley

1 4oz. can green chilies

1 fresh tomato, chopped, if desired

2 cups (1 lb) small-medium peeled, deveined shrimp

Pre-soak beans as directed on package. Drain and rinse. In a dutch oven or large soup pot, saute shallots in olive oil for two minutes. Add garlic and saute for one more minute. Add all remaining ingredients including the beans, except the shrimp. Bring to a boil. Reduce heat and simmer for 1 1/2 hours. Add shrimp and bring to a boil. Reduce heat and simmer until shrimp is opaque and beans are at desired tenderness, about 15 minutes. You may need to add water periodically during cooking.

Tip: Do not use frozen shrimp for this recipe. The fresh shrimp will give it a much better flavor.

Tip: You may use canned beans (unflavored and watch preservatives) instead, if desired. Use one can for every type of bean.

Here is recipe you may like also.
http://www.tarladalal.com/Mexican-Pita-Pockets-3466r

See my new post for Spinach Dumplings on the Migraine.com blog here!
http://migraine.com/blog/cooking-with-migraine/migraine-friendly-recipes-spinach-dumplings/

Chat with Dr. Buchholz, USA Today

I can't answer questions as well as Dr. Buchholz can, and I know many of you have read, or are at least interested in his book, so I thought I would post this link to a very informative chat that occurred in 2005. He answers questions the way no one else can, so I hope you enjoy. Topics such as medicines, food triggers, "sinus headache" vs. migraine headache, cluster headache and much more are discussed.

http://www.usatoday.com/community/chat/2002-12-23-buchholz.htm

Blueberry Ginger Refresher (Iced Herbal Tea)

Hello everyone. I was asked by the Migraine Research Foundation, through Twitter, to recommend a great-tasting herbal tea to go along with this very interesting February weather we are having. The tweet read: The weather in NY is mild and balmy. Looking to make a great tasting iced herbal tea. Any suggestions? #freakyfebruary Feb 02, 8:19 AM via HootSuite.  Cool! A challenge! An iced herbal tea for weird, warm, cloudy, out-of-place winter weather. Plus, I don't believe I've ever published an iced tea recipe before. As you may know, I am a fan of blueberries because they are very high in vitamins and minerals, not to mention extremely beneficial to the cardiovascular system due to flavanoid content. Since they go along with winter pies, I thought I would incorporate them into my somewhat summery iced tea. I know it's a little out of place, but so is the weather! Ginger is a good source of magnesium, potassium and B6, as well as other minerals, and may help with both nausea and inflammation. Cinnamon, like ginger, is very high in manganese, so it may also help with inflammation. So, Migraine Research Foundation, here is your...

Blueberry Ginger Refresher

2 cinnamon sticks or 2 tblsps ground cinnamon
1/4 cup fresh ginger root, sliced
4 cups water
2-3 cups fresh blueberries (or thawed, frozen blueberries)
2 tablespoons sugar or honey
ice

In a medium non-metal saucepan, simmer ginger and cinnamon in water for 15 minutes. While simmering, run blueberries in a chopper, blender, strainer, or food processor long enough to release juices. Being careful to save all juice, strain blueberries through a cheesecloth or very fine mesh strainer to remove chunks. Set juice aside. When ready, remove saucepan from heat and remove ginger slices with a slotted spoon, then stir in sugar. Pour over ice in a pitcher, allow ice to cool the liquid, then add blueberry juice and stir. Serve over additional ice or refrigerate for later enjoyment. You may substitute fresh peaches for the blueberries (make a peach puree before straining), if you wish. Sweeten or garnish, if desired.

Chicken Pomegranate Stir-Fry

The pomegranate in this recipe makes the sauce extra tangy sweet and delectable! It's perfect for this time in the season. Pomegranate makes a wonderful alternative to cranberry sauce at the Thanksgiving meal as many of us can't have some of the ingredients in the sauce, not to mention it looks so beautiful. So, don't let the extra pomegranate go to waste! Introduce it to your family if they've never tried it before. Most pomegranates, like pineapples, come with carving instructions. I hope you like it as much as I do, considering it's one of the most nutrient rich foods on the planet. Enjoy!

4-5 chicken tenderloins, cut into bite size pieces
1 shallot
1/2 each yellow, orange, green bell peppers, cut into 1/2 strips
1 fresh broccoli stalk, crown removed, stems cut into pieces
1 shredded carrot
8-10 pomegranate seeds
1/2 cup plus 1 1/2 cups chicken stock
3 teaspoons distilled white vinegar
3/4 cups packed brown sugar
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/2 teaspoon salt
2 cups white rice, steamed or prepared as directed on package
sunflower seeds, if desired

Place chicken pieces in a wok or large sauteeing pan and brown all sides while stirring occasionally over medium heat, about 5 minutes. Add 1/2 cup chicken stock and cook, stirring occasionally, until liquid is absorbed or until chicken is no longer pink in the center, approximately 8 minutes. Add remaining ingredients except rice and sunflower seeds and cook for approximately 15-20 minutes to let juices flavor and soften the vegetables. Top rice with vegetables and sauce. Top with sunflower seeds, if desired, for extra crunch.

Migraine.com

Want more recipes and information? Please see my latest posts on Migraine.com. I'm excited to be their new Guest Expert!

A Different Answer  http://migraine.com/blog/a-different-answer-with-cheesy-recipes/

Cheeseburger Soup  http://migraine.com/blog/migraine-recipes-cheeseburger-soup/

Spicy Quesadillas  http://migraine.com/blog/migraine-recipes-spicy-quesadillas/

Migraine Research Foundation

As much as we know about migraine, there is still so much to learn. We have barely cracked the surface in many respects, and one of the best ways learn more is through research. If you wish to support an outstanding organization, why not choose a non-profit organization with a full medical advisory board - one that funds research dedicated to making our lives easier? 

The debilitating pain of migraine strikes 1 in 10 – including children and a disproportionate number of women – and is one of the world’s most disabling illnesses. Migraine disease affects more Americans than diabetes and asthma combined, yet funding for migraine research lags far behind. There are an estimated 36 million individuals who suffer, and about 14 million suffer chronic migraine, when attacks come nearly daily and are especially severe. That is why the Migraine Research Foundation exists. MRF is the only non-profit whose sole purpose is to fund innovative migraine research. All of our operating costs are covered, so every contribution directly funds research.

Just imagine if every sufferer and everyone affected by migraine made a contribution to research - we could make real progress toward eliminating this scourge that destroys lives and eats up scarce resources. It is time to take destiny into our own hands. If we don’t, who will? The Migraine Research Foundation has funded 24 grants in just 4 years. But there’s so much more to do. By helping research scientists discover the root causes of migraine and determine how to treat them, the Migraine Research Foundation hopes that everyone who suffers from migraine will have an effective treatment that they can count on to allow them to live a healthy, happy, and productive life, and we are determined that one day, we will find a cure. Help make a difference by making a contribution. Every dollar counts, even if it is just one: http://tinyurl.com/69nmmyr

Spicy Quesadillas

1 green bell pepper, seeded and diced
2 to 3 jalapeno peppers, sliced
3 cloves garlic, minced
1 to 2 shallots, chopped
2 tablespoons butter
1 tablespoon extra virgin olive oil
2 chicken breasts, cut into bite size pieces
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
2 teaspoons green olive juice
1 teaspoon extra virgin olive oil1/4 cup chicken stock
2 tablespoons flour
milk
4 or 5 flour tortillas


In a medium saucepan combine green pepper, jalapeno peppers (for less spice remove the seeds first), garlic and shallots, along with butter and one tablespoon olive oil. Saute' over medium heat until vegetables are tender. While vegetables are heating, saute' chicken pieces, salt, cayenne pepper, green olive juice and 1 teaspoon olive oil in a pan over medium heat just until chicken is completely cooked, but still moist. When vegetables are ready in the saucepan, whisk flour and chicken stock together with a fork, then add to vegetables to make a paste in the pan, stirring with the fork. Add milk slowly, constantly stirring, until mixture in the pan is at a thick queso consistency (keep it very thick so the quesadilla isn't too runny). Add chicken to the mixture. Stir and remove from heat.
Heat a frying pan or griddle to medium-high heat. Fill flour tortillas on one side with the mixture, then fold the other side on top (the flour tortillas will be folded in half over the vegetable mixture). Grill each side of the quesadilla on the griddle. Serve hot.

Sausage & Tomato Cream Farfalle

I know it's been awhile since I posted anything. Here is an extra tasty recipe! If you can't eat tomatoes, you can use my "creamy noodles" sauce recipe and modify it by adding sausage along with more milk and/or chicken stock and more cream cheese. For either recipe, BE SURE TO USE THE CORRECT SAUSAGE.


1 Hormel all-natural sausage (or an equivalent minimally processed sausage with no MSG or preservatives)
2 small to medium size shallots, chopped
1/2 cup chicken stock or water
2 ounces cream cheese
1 can (14.5 ounces) petite diced tomatoes or two to three fresh tomatoes finely chopped
12 ounces tomato paste plus 12 ounces water
1 teaspoon garlic salt
1 teaspoon oregano
1/2 teaspoon basil
1/2 teaspoon rubbed sage
7-8 ounces farfalle pasta


Brown sausage and shallots together in skillet over medium high heat; drain. Pour chicken stock in skillet to loosen everything on the bottom of the pan. Add cream cheese and stir until completely melted. Reduce heat and add remaining ingredients. Simmer for approximately thirty minutes and add water/stir as needed to keep sauce at desired consistency. While sauce is simmering, cook pasta as directed on package.

No time to cook?

You may have noticed that I've been lagging a little with the posts. That's because I've been working...a lot...and researching, and spending time with my children, among life's other activities. While trying to keep up with my busy schedule, I found it difficult at times to follow the diet. I'm sure many of you are faced with the same dilemma. Many of these weeks I was able to cook all of my meals on Sunday, or Saturday, whichever worked best with my schedule, and freeze them until I could thaw them for my family and I to enjoy near dinner time. For lunch, I would simply pack a lunch for the next day before going to bed every night. This worked really well for awhile, until my job required me to work on Saturdays too, and then on Sundays I had activities with extended family, so my whole week's worth of meals was blown because I couldn't cook. What do you do when you simply can't prepare meals? I had to learn to be creative, and it took a little time to become acclimated to the foods available to me because I was so used to cooking. Here are a few tips:

1) Visit a grocery store salad bar. You are able to choose your own toppings, healthier lettuce and vegetables instead of what you typically find in salads prepared for you, and you can grab it and go! Plus, you can grab as much or as little as you want, along with some fruit if you like.

2) Subway has a great tuna sandwich on flatbread with only mayonnaise, no onions. I learned about this from a fellow migraine sufferer. You can also enjoy their veggie sandwich on flatbread.

3) Don't be afraid to make eggs for dinner. They cook very fast and provide lean protein. Serve with vegetables and whole grain bread. Serve with fruit too if you like!

4) My taco recipe cooks very fast. To make it faster, leave out the shallots and add a little more garlic powder. Don't forget the cumin!

5) Kids don't mind having cereal for dinner (healthy cereal) - in fact they'll love you for it. It has calcium, whole grains and protein if served in milk. Serve some fruit with it and you have a great meal.

6) Fruits and vegetables don't HAVE to be cooked. Kids will eat raw fruit as a treat, and we should too. They'll also eat raw vegetables if dipped in ranch, so make plenty of my ranch dressing to have on hand for healthy eating.

7) Chipotle isn't too bad as fast food restaurants go either. Their food is made without by-products and hormones. Avoid the Barbacoa and limit the onions and salsa, and your meal shouldn't be too bad for you. Oh, don't forget to avoid the sour cream too. I wouldn't do this too often, though. Save it for a once-in-awhile treat, maybe after your headaches are fairly well under control. Their meat is basically still seasoned and marinated. However, it is much better than "fast food," as it is quality food, from what I can tell.

8) Maybe you have time in the morning but not later in the day? Put a pot roast in the crock-pot, or vegetable-beef stew, or anything else you have a recipe for, so that it is ready for you when you come home.

Take food with you when you can't cook, and when you only have a little bit of time to cook, cook something fast. I found myself cheating too much a couple of times, and I wound up in bed. Don't let this happen to you.

There's Something Wrong, Here

I've been trying to write a post for a few weeks now, but every time I began writing, it wouldn't turn out right. Maybe it's because I'm trying to get to the heart of the matter - our food system. When I tell people that food makes a difference in how they feel, I usually receive a response like this, "Oh, I tried changing my diet and it made no difference for me." The problem is that chemically and biologically, this doesn't make sense. What we put into our bodies does make a difference in how we function.

Our bodies aren't trash cans and can't continually process waste. Food that has been chemically altered from its original state is seen by our bodies as waste, and they don't know how to digest this food, or correctly form it into nutrients. Yes, I'm talking about MSG. When a protein cell is taken apart and any part of it is altered in some way to be used for some other purpose in food, be a little wary. In some instances, this might be okay, but generally not. Our bodies like whole parts of foods. This is why it's important to not eat boxed foods or ready-prepared meals, and not eat food with flavorings. Read Heal Your Headache for a better explanation. Visit truthinlabeling.org.

Did you know that if you eat a lot of fermented, yeasty, or sugary foods, or if you've taken antibiotics recently, you have most likely killed the good bacteria in your digestive tract? This bacteria helps regulate your immune system, and it helps your body process foods better. So, with proper diet (and healthy bacteria in your digestive tract), your body is more able to handle the foods you are intolerant to (migraine triggers). Since we can't have yogurt, it's a good idea for us to take a probiotic supplement daily.

Not all raw meat is created equal. The raw hamburger available at most grocery stores does not come from just one cow, but rather parts of many cows from possibly several different areas of the country. Surprised? Cows are fed a diet of antibiotics, growth hormones and corn among other things, as well as hay or grass. Then, after some other stops, they are shipped to huge feedlots (with cows from other farms), slaughtered, and the meat is all mixed and processed together to be shipped to your store. Chickens are kept in huge chicken houses where they don't have enough room to roam (and don't know any better) and fed growth hormones so that their breasts are bigger (because we all like white meat). Then, some of it is injected with a broth solution containing MSG during processing. Buy organic grass fed beef, organic milk and butter, organic free range eggs, and chickens raised without growth hormones if at all possible. Eat less meat and more fruits, veggies, and whole grains. Watch the film Food, Inc. and read The Omnivore's Dilemma by Michael Pollan.

Caffeine may seem like it helps in the short run, but it constricts blood vessels and then they rebound back, possibly to a larger size than they were before. Energy drinks have become a norm in this country, and it scares me, especially since I see so many teenagers drinking them.

Remember, trigger foods do not have to cause a headache every time they're eaten or the same day they're eaten. They can wait to cause havoc for up to two days. This can make them hard to pinpoint. Also, it's important to eliminate all triggers (listed in Dr. Buchholz's book Heal Your Headache, the 123 Program for Taking Charge of Your Pain) at once, otherwise the foods not eliminated would still be in your body causing you pain while you eliminated that one. Eliminating one trigger at a time doesn't work.

There's something wrong, here. I'm tired of seeing so many people in pain, suffering. The foods available to us are way too flavored, processed, and unhealthy. The problem is, this is America, a free country, something I wouldn't change for the world, and that's what consumers are buying. I wonder, though, do people really know how unhealthy these foods are? Do they realize that fat-free and low-fat foods have MSG added to them to make them taste better, and that our bodies actually need fat to function? It's the sugar and preservatives that cause problems, not the fat. I think people are trying to make the healthier choice, because it is and should be their choice, but they just don't know what the healthier choice is.
Eat pure foods. Simple.

Following the Diet in a College Dormitory, or Other Limited Setting?

If you are trying to follow the diet in a limited setting where you absolutely cannot cook, you don't have the money to eat out, and the only devices available are a microwave and refrigerator, you have probably found it to be a little difficult. Here are some ideas to help you.

Breakfast: You will have to give yourself about 15 minutes for breakfast in the morning, but if you do, you'll have several options available to you. Most or all of these you can find at any grocery store.
There are several cereals you may eat including: shredded wheat, corn flakes, rice krispies, Kashi 7 Whole Grain Honey Puffs, Organic Pumpkin Flax Plus Granola, and others. Just take a look around and read ingredient lists. If you don't find it in the original version, try the organic version or another brand to see if it is any better. Some are, some aren't.
You may also have plain instant oatmeal (instant oats) and flavor them with brown sugar and maple syrup, or cinnamon and sugar, or whatever you like. It's about as easy as making the already flavored packet, but tastes better and doesn't contain MSG.
And then there's the bagel and cream cheese, but let's try saving the cream cheese for dinner options. You can always put jelly on your bagel.
Fruit is always an excellent breakfast option, especially along with one of the other items mentioned above.

Lunch/dinner:
Tuna salad is easy to make with some mayonnaise, cut up apples, a little dry mustard, maybe a dash of garlic powder to spice if you wish. You can even add some vegetables.
Sunflower seed butter (you will have to purchase this at a health food store) and jelly sandwich.
Hormel minimally processed all-natural deli meats with lettuce, mayonnaise, tomato, whatever else you wish on bread.
Canned green beans or other vegetables microwaved with salt and butter, as long as they are just the vegetable without seasoning and are on the approved list.
Sunshine Burgers Original flavor (you will probably have to purchase this at a health food store)
Bell and Evans grilled Chicken Breasts (health food store)
Cucina Antica marinara, arabiata, puttanesca sauces to go over noodles from the dining hall. (health food store)
Some frozen french fries don't have other added ingredients. Check labels. Make sure they are microwaveable.
Imagine Organic Creamy Tomato or Creamy Butternut Squash soup. Add milk or water, and whatever toppings you wish. These do contain onion, but it is cooked in so it may not bother you as much. Use your discretion on this.
Steamfresh frozen vegetables in a bag, although it is never a good idea to microwave plastic, may be helpful to you in a desperate situation such as this.
Plain (unflavored) chips or crackers.

Dried fruit, seeds and cut up vegetables make excellent snacks.
Be sure to stay away from frozen dinners, even organic ones. Many of them still contain MSG aliases or other ingredients we should avoid (several in one meal).

Creamy sauce to pour over your chicken or noodles:
Combine 1 cup COLD chicken stock (not broth) and 2 tablespoons flour in a bowl. Stir with a fork until well blended and there are no lumps. Add 4 oz cream cheese (there are measuring lines on the package) and 1 teaspoon garlic salt to the bowl. Microwave on high until cream cheese is melted and sauce is hot. This doesn't take too many ingredients and will flavor your meat or noodles in a way you can't have anywhere else. You may also use just garlic salt on your chicken or burgers to season.

Have fun experimenting with different options and good luck!

Bread Stuffing

1/4 cup butter or olive oil
1 or 2 shallots, chopped
1 stalk celery, chopped
11 to 13 slices bread, cubed and dried on a cookie sheet in a 200 degree oven
1/2 tablespoon dried parsley, or 2 tablespoons fresh
1 tablespoon dried sage
1/2 teaspoon garlic powder
1 teaspoon salt
1/4 teaspoon pepper
1/2 cup chicken or turkey STOCK

In a large pan, saute shallots and celery in butter until tender. In a large bowl mix bread cubes, parsley, sage, garlic powder, salt and pepper. Add mixture to pan along with stock. Cook until at desired consistency.

Vegetarian Recipes

Whether you are looking for vegetarian recipes or just want more recipes to use on your headache-free journey, Helena Caffrey's new post has some information that might be invaluable to you.
Thanks for the post, Helena!

http://moremigrainefreecooking.blogspot.com/2010/10/vegetarian-recipes.html

Chili Beans substitute for cooking

1 can pink beans or pinto beans
2 tablespoons tomato paste
1/4 cup water
1 teaspoon salt
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1 tablespoon shortening

Combine all ingredients in a saucepan and simmer over medium-low heat for about 15 minutes, stirring occasionally to avoid burning. Add small amounts of water while cooking if needed.

Savory Rice

2 cups COLD chicken stock
4 teaspoons flour
2 tablespoons butter
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground thyme
1 1/2 cups instant rice

Stir chicken stock and flour together vigorously with a fork until smooth. Heat flour mixture and all remaining ingredients except rice in a saucepan to boiling. Stir in rice and cover. Remove from heat and let sit for five minutes. Uncover and stir. Rice may need to be cooked, stirring constantly, for a couple more minutes if there is any standing water. Do not cook too long as this will make the rice too dry. Remove from heat and let the rice soak up any remaining liquid. Serve and enjoy.

Easier version: Stir chicken stock and flour together as directed above, then combine all ingredients in a microwave safe bowl. Cook on high for 7 minutes. Let stand for two minutes, then serve.

"Soy" Sauce

1 cup beef stock (from preparing a beef roast in water)
2 teaspoons distilled white vinegar
1 teaspoon brown sugar
1/4 teaspoon ground ginger
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1 teaspoon salt

Stir all ingredients together in a bowl and cook with your favorite foods. Or, heat in a pan to mix flavors and chill for future use.

Hamburger Stroganoff

1/2 lb lean hamburger
2 shallots, chopped fine
1 clove garlic, chopped fine
1 cup mushrooms, chopped
1 teaspoon olive oil
1 cup COLD chicken stock
1/4 cup all-purpose flour
1 teaspoon salt
1 teaspoon garlic powder
1/4 teaspoon pepper
2 oz. neufchatel cheese or cream cheese
1 cup milk
7 oz. cooked egg noodles or spaghetti noodles, if desired

Brown hamburger, shallots, garlic, mushrooms, and olive oil together over medium heat in a large skillet until beef is browned. Drain. Stir chicken stock and flour together with a fork until smooth, then pour into skillet. Add spices and cream cheese. Stir until cream cheese is melted. Reduce heat to simmer and continue stirring for approximately three minutes. Add milk and heat until warm. Pour over noodles, if desired, and enjoy!

1 lb. beef round steak may be used instead of hamburger. Cut steak into bite size pieces and brown for approximately 6-8 minutes before adding the shallots, garlic, olive oil and mushrooms.

Caramel Popcorn

10 cups popped, unflavored popcorn, no butter added
1 cup packed light brown sugar
1/4 cup granulated sugar
1/2 cup butter
1/4 cup light corn syrup
1/2 teaspoon salt
1 1/2 teaspoons baking soda

Pour popcorn in a greased 9 by 13 inch baking dish. Cook sugars, butter, corn syrup and salt in a medium heavy-bottomed saucepan until they reach 255 to 260 degrees on a candy thermometer, or until a small amount of the mixture pressed between two fingers forms a hard ball that holds its shape but is pliable. Pour in the baking soda and stir until foamy. Immediately pour over the popcorn and stir until well coated. Cool for approximately one hour, then break apart and enjoy. Store in a closed container.