Baked ChickenIngredients: (all organic ingredients suggested for optimum flavor & nutritional value)

1 pound of chicken ‘tenders’ (the soft inner part of breast—boneless)

2 whole legs—skins removed & drumsticks cut from thighs

1 cup extra virgin olive oil

1 tablespoon dry parsley

½ tablespoon dry basil

½ tablespoon dry tarragon

¼ teaspoon sweet red paprika

pinch of cayenne (or other hot spice)

pinch of powdered ginger

¼ teaspoon turmeric

¼ teaspoon coriander

pinch of thyme

½ teaspoon garlic powder

½ teaspoon onion powder

1 & ½ tablespoon balsamic vinegar

1 tablespoon smoky barbecue sauce (we use “Bella’s Rich & Smokey BBQ Sauce” when available)

2-4 handfuls of breadcrumbs (to add texture & crunchiness)

Cooking Directions:

 (Note: To prevent salmonella or other bacterial contamination when coking raw fish, fowl or red meats, (a) rinse them well with cold, running water in a clean sink & transfer to a clean bowl; (b) make sure you wash hands, containers, cooking implements, sink, etc. whenever they come into contact with the raw fish, fowl or red meat, & before touching anything else—using a pair of tongs or big fork might be helpful, as long as you wash them afterward with soap & hot water.)


  • Cut chicken parts into 2-3 inch pieces (cut at least 2 pieces off the drumstick & thigh to reduce their thickness & allow faster baking)—leave parts in the bowl until ready to be transferred into marinade bath.
  • Turn on oven & set at 400 degrees.
  • Coat a baking dish (Pyrex glass or stainless steel—avoid aluminum) of the appropriate size with ½ cup olive oil & set aside.
  • In a large mixing bowl, prepare the marinade bath consisting of the remaining ½ cup of olive oil & the rest of the above-listed ingredients (herbs, spices, balsamic vinegar, smoky sauce)—& mix thoroughly.
  • Place chicken parts into marinade bath & coat each piece well with the mix.
  • Remove pieces one by one (with tong or fork) from the marinade & arrange in baking dish—without crowding, although they may touch.
  • Pour leftover sauce over chicken, spreading it evenly.
  • Shake & distribute breadcrumbs evenly throughout the contents of the baking dish.
  • Place baking dish into the oven & bake for 20 minutes at 400 degrees, then turn heat down to 350 degrees.
  • Bake chicken until breadcrumbs turn rosy—but test 2-3 times during the next 50 minutes—or longer, if needed)—test small pieces with a fork & thick pieces by cutting into them & parting the meat to make sure they are done.


P1020168Ingredients: (all organic suggested for optimum flavor and nutritional value)

4-5 medium size ‘Golden Yukon’ potatoes

1 medium size Ruby Yam

1 package pasta—small flat or shell-shaped

1 small or ¾ of a medium size red onion

4 cloves of garlic

4 eggs

½ cup egg whites

¼ cup fresh basil (chopped)

¼ cup fresh parsley (chopped)

2 tablespoons fresh tarragon (chopped)

½ tablespoon sweet red paprika

¼ teaspoon turmeric powder

¼ teaspoon powdered ginger

pinch or two of cayenne pepper

3-4 handfuls of breadcrumbs (seasoned, if available—to add crunch to casserole)

salt to taste (Note: all our recipes are salt-free)

Cooking Instruction:


  • Wash the potatoes & yam thoroughly with liquid Castile (Eucalyptus) soap (using a veggie-brush or Dobie pad).
  • Cook potatoes & yam (with skin on, for more nutrition & fiber) until soft enough to sink a fork into them—let cool a bit, then slice them into ¼ inch slices (or thicker if you prefer).
  • Cook pasta & set aside.
  • Chop & sauté onion in olive oil on very low heat until onion pieces become glassy.
  • Chop garlic & add to onion—sauté with the added garlic for 5 seconds & remove from burner.
  • In a big bowl, mix well potatoes, yam, pasta, sautéed onion & garlic, herbs & spices
  • Beat up eggs & egg whites & mix slowly (so as not to break them up too much) with ingredients in the bowl.
  • Coat the baking dish (Pyrex glass or stainless steel—avoid aluminum) liberally with olive oil.
  • Pour contents of the mixing bowl into the baking dish & spread well for even baking.
  • Cover contents with a thin layer of breadcrumbs.
  • Bake until all ingredients are thoroughly heated & held together with the hardened (cooked) eggs, & breadcrumbs turn rosy.

Serves a party—or stores well in the fridge for 8 days or more, to be reheated in microwave for main- or side-dish



22 Jun, 2015

Chia Seed Pudding Recipe

Posted by: Dina Eliash Robinson In: Breakfast|Dessert|Desserts and Snacks|Healthy Eating

NOTE: The Chia Pudding has to be prepared ahead of time and needs a good night’s sleep in the refrigerator before serving.

Although Mason Jars seem to be the rage these days everything from shot glasses to storing and serving this dish, we prefer to scooping the Pudding into bowls, rather than serving it straight from the jar. Your choice though…

In a Mason Jar or other glass container, combine and mixed well the following


1 cup of unsweetened organic almond milk

¼ cup chia seeds

¼ teaspoon pure vanilla extract

1-tablespoon honey


  • Refrigerate the Pudding overnight, remove from fridge, mix well to eliminate any clump;
  • Purée ½ banana OR ½ peeled peach OR 2 tablespoon of fresh mango;
  • Mix in puréed fruit;
  • Spoon Pudding into breakfast bowls and serve.
  • Optional: You may top Pudding with berries, nuts, a shake or two of cinnamon powder, and-OR sweetened chocolate powder or shaved dark, semi-sweet chocolate.

 Energizing Breakfast Food or Dessert:

  • Chia Seed Pudding provides a high nutrition quotient that tops the charts with • Omega-3 Fatty Acids

Alpha-Linoleic Acid







Iron and lots of






By Catharine L. Kaufman—a.k.a. The Kitchen Shrink

For centuries, hummus—a seasoned and herbed combination of cooked and puréed chickpeas, sesame seed-based tahini sauce, garlic, olive oil, fresh

Screen Shot 2015-06-10 at 11.46.08 AMlemon juice, herbs and spices—has been a nourishing and versatile staple throughout the Middle East, where it was served as an appetizer, dip, side-dish or snack. Pride and fierce regional competition have helped to refine hummus preparation skills and the artful shadings of its flavors.

Politics often entered the competition, in recent years when the Association of Lebanese Industrialists (ALI) petitioned the European Commission to grant protective status for hummus as a uniquely Lebanese food. Possibly prompted by Israel’s growing export market for its Sabra brand hummus products, the ALI claimed that its political rival has now usurped the national dish of Lebanon. Luckily the conflict’s non-violent resolution had a decided element of fun, when the two countries decided to compete for the title by preparing the biggest bowl of hummus ever made. Lebanon’s 14,000 pound ‘crate’ of hummus (now a Guinness Record) easily trumped Israel’s (puny by comparison) 9,000 pound bowl of the dish.

Such regional arguments and even occasional boycotts aimed at winning hummus authenticity contests eventually became obsolete, when the dish made its breakout debut as an international favorite and ubiquitous addition to restaurants and buffet tables everywhere. Media fame came with the release of a documentary film, “Make Hummus Not War,” followed by spinoffs, TV series and food blogs, all of which added spice to the controversy and inducted the dish into American pop culture.

We’re Talking Millennial History Here…

Some of the earliest are Biblical references to a simple, cooked (probably unseasoned) version of the chickpea legume (also called garbanzo bean, Screen Shot 2015-06-10 at 11.47.32 AMgram or Egyptian pea), as well as writings elsewhere about thousands of years of its cultivation throughout the Mediterranean basin, Middle East and India. Food historians found mention of such crops in ancient Babylon and Mesopotamia, as well as of various preparations being consumed as street food in regions ruled by the Roman and Greek Empires. It is interesting to note that even then, the Greek philosophers Plato and Socrates described those early version of hummus in their writings as highly nutritious—a conclusion likely based on personal experience and observation, since it was reached long before modern science confirmed it.

Versatile “Chameleon” Dish Adapts To Any Meal

As later scientific analyses of its components revealed, the creamy and spreadable hummus we enjoy for its bursts of savory flavors, is also packed with fiber, folate, immune-boosting Vitamin C, energy-balancing potassium, blood-enriching iron and enough B- Vitamins to defuse stress and dial up brain power. Turbo-charged with the mighty sesame seed, the tahini sauce adds a rich and piquant flavor to the mix, as well as an abundance of the amino acid methionine to complement the chickpea’s proteins—which combine with bulgur wheat and other whole grain pita or crackers to complete a mighty whole-protein source.

While omnivores also count hummus among their favorite dishes, it is considered a culinary Rock Star by vegetarians and vegans, as well as filling and nutrition-packed lifesaver for Celiac- and gluten-sensitive sufferers.

The dish has achieved universal appeal as a main course when accompanied by salad, bread or other grain product and olives; as a sandwich enriched Screen Shot 2015-06-10 at 11.46.49 AMwith a topping of roasted peppers or eggplant; as a buffet banquet with sliced hardboiled eggs garnish, or mixed with avocado for a more exotic and unexpected dip for scooping with pita chips or crackers. Hummus goes well with toasted whole wheat bagels, flat breads layered with braised kale and a poached egg; or when expanded to a mouthwatering lunch, prepared Asian-style as a ‘sushi’ wrap with edamame and seaweed; or as a sampler of meze platter with assorted hummus flavors, soft Mediterranean cheeses, roasted and mashed eggplant babaganoush and pickled vegetables.

Creative cooks may slather hummus on chicken or wild-caught salmon and roast to a crispy crunch; or blend into a favorite pasta dish or mashed potatoes. Dessert lovers will be glad to hear that Israeli ice cream makers have come up with some quite delicious hummus-flavored gelatos.

Here is a homemade hummus recipe I cadged from Chef Jonathan Sudar of the Four Seasons Residence Club, who graciously agreed to share it with you.

Roasted Garlic Hummus


  • 4 cups of chickpeas—canned (drained, skins removed), or raw (soaked overnight, then covered with spring water and with a teaspoon of baking Screen Shot 2015-06-10 at 11.45.59 AMsoda added; then boiled up briefly and simmered on low heat until tender—about 90 minutes—drained, skins removed)
  • 1 and ½ cups tahini paste
  • juice from one lemon
  • ¼ cup extra virgin olive oil
  • 4 garlic cloves
  • sea salt and black pepper to taste


Place garlic in ovenproof dish. Drizzle with olive oil and sprinkle with sea salt. Bake in oven set to moderate heat until tender. Set aside.

Place canned or cooked chickpeas (still warm) into food processor and pulse until coarsely chopped. Add garlic, tahini, lemon juice and seasonings. Pulse until smooth. Drizzle in olive oil and gently blend.

If hummus is too thick, add ice water to desired consistency.

Transfer to a decorative bowl and garnish with roasted chickpeas, olives, chopped parsley, Persian cucumber slices or paprika.

(From FRC Editor: Since I like to improvise while cooking, my riff on this recipe includes all organic ingredients, 5-6 cloves of raw (not roasted) garlic, cayenne instead of black pepper and adding almond milk instead of water when the hummus turns out too thick in the food processor.)















Ingredients (Preferably all organic)

(Includes basic proportions—and suggested seasoning can be adjusted to taste)

1 can cooked chickpeas (a.k.a. garbanzo beans)

4-6 cloves of raw garlic

1/3 cup (sesame seed) Tahini (in glass jar)

Juice of 1 lemon

1 cup olive oil

1/8 teaspoon cayenne pepper

1 teaspoon sweet red paprika

¼ teaspoon powdered ginger

½ cup fresh, chopped basil

½ cup fresh, chopped parsley

2-6 sprigs of uncut parsley leaves (for garnish)

1/8 teaspoon coriander

1/3 teaspoon turmeric

1/3 teaspoon salt

6-8 Kalamata olives (for garnish)


  • Open can of chickpeas and drain
  • Pour chickpeas into food processor
  • Chop garlic and add to above
  • PULSE contents and stop, intermittently, to drizzle olive oil on chickpea mass, to prevent clumping
  • Add Tahini and lemon juice and purée mixture until it becomes creamy
  • Pour into mixing bowl, add the herbs and spices and (if needed for softening or creaminess) drizzle more olive oil—mix well, until all ingredients are distributed evenly throughout the Hummus
  • Cut olives off their pits and into halves
  • Spoon Hummus into serving bowl and
  • decorate with a sprinkling of red paprika, olive halves arranged in a pleasant design and top with parsley sprigs.


Voilá! You’ve got your very own, original Home-Made Hummus.

(See entertaining “Ha!Ha! Hummus” video at:



Catharine’s Book

Jolene loves junk food. She loves it so much she wears red licorice in her hair—and pink taffy underwear! The Munch Bunch calls her "The Junk Food Queen." Then, one night in her dreams, she meets a bunch of cool characters who take her on an incredible, edible journey into a world of juicy fruits, super salads and yummy smoothies.
Book acclaimed by The Diabetes Research Institute Foundation - which uses it in its fundraising drives.


All Memberships are FREE at

We want to hear from you!

Your corrections, critiques, contributions of recipes and other information are welcomed and appreciated. Email Free Range Club!

Sign up for our Email Newsletter

Subscribe to the FreeRangeClub to receive regular updates of our articles on the pleasures and benefits of eating for health and how to navigate our increasingly unsafe food supply!

Follow Freerangeclub on Instagram to create a high energy and healthy life style!!
Video Section

Seeds of Time

A perfect storm is brewing as agriculture pioneer Cary Fowler races against time to protect the future of our food. Gene banks of the world are crumbling, crop failures are producing starvation inspired rioting, and the accelerating effects of climate change are already affecting farmers globally. But Fowler's journey, and our own, is just beginning: From Rome to Russia and, finally, a remote island under the Arctic Circle, Fowler's passionate and personal journey may hold the key to saving the one resource we cannot live without: our seeds.


Food Revolution Day is a global campaign to put compulsory practical food education on the school curriculum. Jamie passionately believes that by educating children about food in a fun and engaging way, we can equip them with the basic skills they need to lead healthier, happier lives, for themselves and their future families.



Mother’s Day Cooking Class By the Kitchen Shrink

Seeds at San Diego City College Wins Awards For It’s Urban Agriculture

Healthy Cookin with the Kitchen Shrink – Veggie Fried Rice


Catharine Kaufman, the Kitchen Shrink, appears in a series of five videos. In the first video she is seen interviewing Dr. Lisa Loegering, MD, a pediatrician, concerning children's eating habits. The other four videos take place in Catharine's kitchen, as she instructs her two daughters, and two of their friends, in the preparation of various dishes.

Children’s Eating Habits-Interview w/Pediatrician

Catharine and her Pizza Chefs

Making Baked Stuffed Apple

Fruit Sparklers and Feast

Make Your Own Salad