I would be lost without these first 4 staples to give me quick options!



(Healing will likely have to take place before many can eat this recipe. I could not eat any of these foods without indigestion, reflux, and gas symptoms before beginning SCD. Now, my husband and I live on it! It’s packed with antioxidants!)

2 red bell peppers, sliced or diced

2-3 green bell peppers, sliced or diced

3-4 onions, sliced or diced

6 Roma tomatoes, sliced or diced

1 C. apple cider vinegar

2 T. honey

2 T. salt

1 T. black pepper  

1 t. cayenne (optional)


Mix together and pour over the veggies.  Marinate in refrigerator overnight & enjoy!  Will last 2 weeks in fridge.



  1. Eat alone as a side dish or on top a bed of green & red leafy greens or baby leaf spinach.
  2. Add to canned or cooked chicken or tuna; add a dollop of homemade mayo or yogurt, a little honey and chop lightly with a hand chopper/mixer . . voila! Chicken/tuna Salad!
  3. Add to chopped or creamed avocados for a dip or salad.
  4. Serve on top of scrambled eggs or on a bowl of cooked white beans.
  5. Mix with cooked English peas and homemade mayo for a quick salad.
  6. Use liquid from salad as a salad dressing. (See Natural News article on apple cider vinegar.)


¼ C. olive oil

3 large onions, chopped

6 garlic cloves, pressed

3 bay leaves

3 t. oregano

2 t. basil

3 t. salt

2 green bell pepper, chopped

1 lb. mushrooms, sliced

20-30 tomatoes, pureed (about 8 cups when pureed)

3 T. dry red wine (optional)

½ t. freshly ground black pepper

3 T. honey


Add all ingredients except honey, bring to a boil, reduce heat and simmer 3 hours.  Divide into 1-cup increments and freeze in flattened Ziploc bags . . . can break off pieces to use in dishes for seasonings or toppings.



  1. Spread on top of beef patties and grill on George Foreman Grill.
  2. Add to favorite meatloaf recipes.
  3. Use in Lucy’s Pizza Casserole recipe in LUCY’S COOKBOOK.
  4. Cook fresh or frozen vegetable medley in sauce instead of water.
  5. Mix into salmon coquette recipe or smear on top of salmon patties and grill on George Foreman Grill.
  6. Use as pizza topping with shredded cheese on top.


(You will not find this delicious, very healthy, lactose-free, high live probiotic yogurt commercially! Recipe on page 131 of BREAKING THE VICIOUS CYCLE and in the “SCD Beginning Diet” section of this website.)



  1. Use for making breakfast or snack smoothies.
  2. Cook in assorted bread, cake and dessert recipes. (Remember that when cooked, the probiotic benefits will be lost.)
  3. Use to make fruit salad dressings and dips.
  4. Use to make vegetable salad dressings, dips, spreads and soups.
  5. Use it (dripped) in any recipe that calls for mayonnaise (May need to add a little honey and/or salt.
  6. Use a dollop on top of cakes, pies, diced fruit or pancakes.  Add a bit of honey and vanilla flavoring, if you like.
  7. Use in place of sour cream.
  8. For those intolerant to all dairy, dripping and eating 1 tablespoon a day will often build tolerance for yogurt and gives a higher probiotic count than probiotic tabs or caps to aid in digestion and healing the intestines.


(Juice a dozen lemons and limes, pour into ice trays, freeze, pop out and place in zip lock bags for quick use.) 



Use in guacamole, on green salads, in gelatin salads (made with unflavored gelatin and legal fruit juice), salad dressings, deserts, yogurt dips, on fish, in making lemonade or limeade.



Occasionally make one of the following for variety:




1 spice bottle of mustard seed

½ t. salt

1/8 t. turmeric

½ t. cinnamon

¼ t. garlic salt

1 ½ t. honey

½ C. water

1 spice bottle full of apple cider vinegar


Pour all together and let set overnight.  Process thoroughly in blender or processor.  It will look and taste like store-bought.







1 whole egg (wash egg with detergent before cracking to avoid contamination)

2 cloves garlic

2 T. apple cider vinegar or fresh squeezed lemon juice

1/2 t. dry mustard

1-2 T. honey

1/2 t. salt

Dash of paprika

1 C. Extra Virgin or extra light olive oil


Process all ingredients except oil in processor or blender for 10 seconds.  While machine is running, add oil in a very fine stream . . . slowly . . . it should take about 30 seconds.  As mixture thickens, the sound of machine will deepen.  Eat within a week.






½ C. honey

4 C. onion, chopped

12 cloves garlic, minced

1 t. salt

¼ C. apple cider vinegar

½ t. cayenne pepper


Over medium-high heat, melt honey in large non-stick stir-fry pan, or skillet.  Add onions and garlic and cook, stirring often, until onions are caramelized and mixture is dry and almost burned.  Let cool & process in blender or processor.  Add salt, vinegar, & cayenne and process until fairly smooth . .  . mixture will be thick. Great on beef, chicken and pork or in casseroles to “spice” them up!  Freeze in tiny Dixie cups from Sam’s.



6-7 large tomatoes, pureed (or 1 large can tomato juice - 46 oz. - no additives)

2 cloves garlic, pureed

1 C. onions, pureed

½ C. celery, pureed

3 T. salt

¼ t. black pepper

1/8 t. ground allspice

½ t. sweet paprika

1 T. hot mustard

1 C. pineapple juice

1/3 C. orange juice

1/3 C. apple cider vinegar

2 T. peanut butter

¼ - ½ C. honey


Puree tomatoes (2-3 at a time), garlic, onions, & celery in blender or processor.  Add all ingredients together (except honey) in a very deep pot and gently boil until sauce reduces down and thickens.  Stir often to avoid sticking.  Taste and add honey as desired for a sweeter sauce.  Let cool, divide into 2-cup increments into small Zip Lock bags and freeze, lying flat (for quick defrosting or pinching off a small amount). 



2 t. minced onion

1 t. salt

1 t. chili powder

½ t. crushed red pepper

½ t. minced garlic

½ t. cumin

¼ t. oregano

Makes about 2 T. mix.



3 T. chili pepper

4 T. minced onion

3 T. granulated garlic

1 T. oregano

1 T. cumin

1 T. cinnamon

1 T. cloves


Shake and store in pint jar.



1 C. red wine vinegar (make sure no illegals were added)
1 ½ C. dry SCD-legal grape wine (with no added sugar - add honey to sweeten)


In a heavy saucepan, combine vinegar and wine. Bring to a boil over high heat; reduce heat and cook until reduced to about 1/2 cup, approximately 30 minutes. Transfer to jar. Cool and store in refrigerator.