Chili without the oxalates!! This easy and flexible “hamburger extender” can be eaten as a main dish, used in wraps, or as a chili garnish for hot dogs. Use lamb or pork, if desired. This approach also works with left-over meats – like a “hash”.

This fish soup recipe is adapted from ”Mrs. Wilkes Boardinghouse Cookbook: Recipes and Recollections from her Savannah …” (Ten Speed Press, 2002). Retaining both the skin and bones makes this especially nutritious, but you can remove them if you must.

This makes a good topping for burgers.

This is wonderful with grilled roasted fish or chicken. Good with cream cheese, brie and other cheeses.

This sauce is wonderful with grilled or roasted lamb and makes a dip for apple slices or cucumber spears. We like it on canned sardines. This also makes a good stuffing for fresh baked fish – see the variation below.

This thick condiment is wonderful with anything. Try it with fish, lamb, or beef. Or use as a dip for anything that is crunchy. (Try it with red pepper strips, apple slices, cucumber slices or spears, or Flackers flax seed crackers.)

Oysters are packed with protein, B-12, minerals, and other valuable nutrients, including omega-3 fatty acids and Vitamin D. If you want to used shucked raw oysters (sold in jars), see the variation.