Let Food Be Thy Medicine

I belong to a number of food and recipe sharing groups on Facebook and there are American Italians who can speak of nothing but red sauce, gravy, Sunday gravy, and whilst they are often reminded that this is an American Italian tradition, they persist.

In another Cheap Meal Ideas I have noticed that a number of people genuinely have no idea what is healthy for them to eat. They are not bad people and they love their families but they don’t understand why potato chip casserole, cottage cheese and Salisbury steak with gravy would not be a healthy meal. Menus and photos are posted with no vegetables present in many.

What can one say to someone whose idea of a good dessert is a cake mix mixed with a can of soda.

We all need to be bolstering our immune systems, not challenging them with sugar, HFCS, and other problematic ingredients so as someone who has had the benefit of extensive nutrition education I am going to put together a simplified guide for those who do want to know more and do better by themselves and families.

Corn: Not a vegetable, a starchy sugary grain, and in the it is US largely genetically modified. Even if you are one of those who agree with Bayer Monsanto that a food registered as a pesticide is safe to eat, think about this. Do you want Bayer Monsanto to own your food supply? Each time you purchase corn, or products containing corn you are voting with your dollars to let this company own your food and your medicine.

In the US corn is in so many foods including Betty Crocker cake mixes. Most fast food and pre made hamburger patties contain corn. Chicken nuggets contain corn, and are fried in corn oil. The main ingredient in most Ketchup is High Fructose Corn Syrup, sweetened yogurt, salad dressing, canned soups and dry soup mixes, baked goods, pre made gravy and dried gravy packets, many peanut butters, Vitamin D fortified milk, and on I could go.

If you live in the United States you need to read labels carefully and as much as possible shop the produce aisle, organic if you can afford it. If you see the word corn, put the package back.

Unless you are buying organic from a trusted source meat and dairy are a problem. The US and Canadian food supply is polluted, and your body is polluted when you eat it. Tilapia and other farmed fish are also challenging to your health.

So what can you eat?

This website is geared to those on a budget, so feel free to peruse for some ideas but beyond that the best advice your mother ever gave you was eat your vegetables. Organic is best but if that is beyond your budget then conventional, just be sure to wash well to get off surface pesticides.

Some of the cheap ones are the best ones, cabbage, carrots, spinach, are all delicious.

This recipe is suitable for any green from Spinach to Swiss Chard.

Olive oil

1 garlic clove per person

2 cups uncooked greens per person


Squeeze of lemon

Warm the oil in the pan and barely toast the garlic, add the greens and toss to wilt, when just wilted salt, and give them a squeeze of lemon. The lemon brightens the flavor and also make the calcium in the greens more easily absorbed.

Published by Chef Wilder

A chef who has been specializing in Food tourism for several years. I decided to launch this to put in one place some of the simplest ways of making food primarily because I am seeing people in the grocery for often the first time due to the Corona outbreak who have no idea what to do with food once they get it home. In the US I became known as the Food Stamp Chef for publicly taking on both the establishment in D.C. and personally living under a food stamp budget twice in my life for two months at a time. #SocialSolidarity

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