Category Archives: Salt Free

Buckwheat Side Dish

Buckwheat Side Dish

Prep Time 5 mins
Cook Time 20 mins
Total Time 30 mins
Course Side Dishes
Servings 4 people


  • 2 cups water
  • 2 cloves garlic
  • 1 tbsp coconut oil
  • 1 cup spinach ( chopped)
  • 1 tbsp ginger ( shredded)


  • Pour the water into a medium sized saucepan. Add the garlic, coconut oil, chopped spinach and shredded ginger.
  • Bring it to a boil. Cover and reduce heat to low.
  • Let simmer for about 15 minutes ( the water should be fully absorbed).
  • Remove saucepan from the heat and let sit for 5 minutes. The buckwheat is ready to serve as a side dish.
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This is a recipe I developed to provide myself with a relatively low calorie replacement for commercially available honey and oat bars while on a Fasting Mimicking Diet (FMD). Under such a diet I was restricted to a few hundred calories a day for a five day period. Commercially available honey and oat bars have about 100 calories per bar (usually packaged as two bars in a pack). They contain a lot of sweeteners and would quickly blow my calorie cap. These fastballs come in at about 50 calories a ball with much less sweetener. (incidentally, while writing this recipe up I could hear the announcer at the local ballpark describing fastball pitches).

These are great, nutritious snack items on a fast but are equally handy for snacks anytime and also for traveling.

It takes about 20 minutes of active involvement to make the fastballs, followed by about 45 minutes to set and cook. The finished fastballs can be stored in the fridge for up to a week or so. Alternatively they can be stored for longer periods in a freezer.

Open Face Cucumber Sandwiches

My grandmother would often serve cucumber sandwiches to the ladies when they came over for tea — with the full silver tea service and the most treasured collection of china cups — grandma liked to show off her¬†varied collection. The cucumber sandwiches were considered particularly dainty and they always had the crusts cut off.

My variation is much more vegan (none of the store bought white bread or the butter and I do not peel the cucumber), but it does bring back memories of grandma and her teas, perhaps with all the ladies in their finest summer dresses and hats if the tea was being held outside.

Memorial Day Shish Kabobs – Vegan

Memorial Day 2014

Remembering Those Who Served


The grave of Gerald BH Solomon

This 2014 Memorial Day we honor Gerald Solomon, former marine and congressman for Saratoga Springs. A strong patriot, an exemplary American, Gerry’s efforts were largely responsible for the creation of the National Cemetery next to the Saratoga battlefield where so many of our soldiers lie. After his untimely death in 2001, the cemetery was renamed Gerald BH Solomon National Cemetery, in his honor. A good friend, he is dearly missed.


A special treat from the grill for Memorial Day.

No need to feel left out when everyone is grilling!!

These shish kabobs taste great and are easy to prepare.


Special thanks to our son, Vaughan

(shown preparing some shish kabobs in the above photo)