Restaurants used to be a crutch for me, I always figured they were a time saver. I wanted to cook but I just didn’t have the time, or so I thought. I discovered copy cat recipes entirely by accident one day while searching the internet for a different way to make pizza. I stumbled on a copy cat recipe for Olive Garden Pizza Bianco. I’m listing it below so you can see how simple it is to make.

Copy cat recipe: Pizza Bianco

Ingredients:

2 6″ Ready-to-serve thick pizza crusts

Cheese filling:

1/2 cup ricotta cheese

1/4 cup grated Parmesan cheese

1/4 cup shredded mozzarella cheese

1/4 cup shredded fontina cheese

1/2 of a medium onion minced

1 1/2 tablespoon 2% milk

1/4 teaspoon salt

Toppings:

1/4 cup sliced green onions

1/3 cup diced black olives

1/3 cup chopped tomatoes

1/2 cup grated mozzarella cheese

1 teaspoon oregano

1 teaspoon basil

Directions:Combine all ingredients for the filling in a large bowl and mix well.

Split the filling in half and spread on each crust.

Sprinkle olives, tomatoes and green onions over crusts.

Then the Mozzarella gets sprinkled on top.

Finally Sprinkle the top with oregano and basil.

Bake in a 375F oven for 8 to 10 minutes until cheese has melted.

Cut into 6 wedges.

Well it took me less than 30 minutes to make that copy cat recipe. You will easily spend that long driving to the restaurant and waiting to get a table, let alone have food on your table. Don’t forget about having the bill at the end of the meal and the tip. Not to mention the gas to drive there and back. Not only does it take more time to eat out but it ends up costing you a lot more in the long run.

With a good cookbook full of copy cat recipes you can eat restaurant food at home and it is both faster and less expensive. With practice you will find you can prepare several copy cat recipes at once with ease. I frequently make an entire meal for my wife and I including appetizers, main course and a desert in under 1 hour. Restaurant copy cat recipes have saved me time and expense by giving me a way to enjoy all my favorites easily at home.

See there are a few problems when it comes to eating out.
1) Waiting for a table,
2) The price and
3) Trying to keep my kids entertained while we wait for our food so that I can actually enjoy it when it comes.

None of the above is an easy task.

So what is a person to do, when you love the food but don’t have the means to go out and get it? I love “Olive Gardens” Fettuccine Alfredo; I have tried hundreds of recipes and never found one that even came close. “Red Lobster”, of course the seafood is good, but what about those cheddar biscuits they serve with every meal, have you ever tasted a better biscuit? I know I haven’t. My husband is a huge fan of “Hooters” wings, but the one’s you buy in the freezer department just don’t compare. Have you been to “Starbucks” lately, great coffee, huge prices! I could go on and on about the top restaurant chains and how great their food is, but then, we go right back to my top three issues, time, money and kids, and I am right back where I started from.

So I started doing some research on restaurant dishes and recipes on how to make them, people have ton’s of opinion but I couldn’t find any that compare, but then I found “Copy Cat” recipe book and “Official Secret Recipes” what a god sent, I enjoy my favorite food now for the fraction of the cost and in the relaxed atmosphere of my own dining room table. Here is a sample from Copy Cat Cook book on “Red Lobster” Cheddar Bay Biscuits enjoy:

Red Lobster Cheddar Bay Biscuits

2 C. Bisquick

1/2 C. cold water

3/4 C. grated, sharp cheddar cheese

1/4 C. butter

1 tsp. parsley flakes

1/2 tsp. garlic powder

1/2 tsp. Italian seasoning

Preheat oven to 450 degrees. Mix together baking mix, cold water, and grated cheese. Roll out biscuits in a floured surface. Biscuits should be approximately one inch thick. Cut biscuits with a cutter, and place onto an un-greased baking dish. Melt butter and seasonings together. Brush with the butter and spices and bake for 8 to 10 minutes.

Champagne prawns

Potted prawns make a welcome change from traditional smoked salmon. Serve them with curly Melba toast, savoury biscuits or simple slices of toast.

SERVES 6-8

400-500g shelled raw prawns

2 shallots, sliced

2 pinches ground nutmeg

1/2 teaspoon sea salt

150ml non-vintage champagne

1/2 lemon

100g unsalted butter

Freshly ground pepper, to taste

25g (total weight) chopped parsley and dill, plus sprigs to garnish

Put the uncooked prawns, shallots, nutmeg, salt and champagne into a saucepan and cook over a medium heat until the blue flesh turns firm and pink. Drain the prawns, reserving the liquid and set aside. Squeeze the juice of the lemon into the pan liquid and reduce down to 3 tablespoonfuls. Chop the prawns and divide among 6-8 ramekins. Pour over the reduced liquid and leave to cool. Melt the butter in a saucepan and cool to warm. Stir in the pepper and chopped herbs, then spoon over each ramekin. Leave to cool completely, then garnish with herb sprigs and chill. Refrigerate for up to 3 days before use, and the flavour will actually improve.

FOR THE TURKEY

5kg Bronze turkey or other fresh turkey (not frozen), ideally outdoor raised, trussed

1 red onion, halved

250g stale bread, cubed

30g (total weight) parsley, thyme and tarragon, de-stalked and snipped

2 shallots, sliced

1D2 teaspoon sea salt

1D2 teaspoon ground white or black pepper

12 dried apricots, snipped

25g fresh ginger, sliced thinly then shredded

FOR THE SAUCE

120ml chicken bouillon concentrate or 2 chicken stock cubes, crumbled

4 shakes Worcestershire sauce

450ml dry Marsala

1 head garlic, halved crosswise

200g redcurrant jelly, chopped or mashed

3 tablespoons arrowroot

8 or 12 tiny bunches of fresh table grapes

Bunch of fresh parsley, bay and thyme, and rocket leaves to garnish

Pre-heat the oven to Gas Mark 6 (200°C, 400°F). Remove the giblets from the turkey and push the onion halves inside the cavity, without untying the trussing strings. Remove the fat inside the vent and snip into small pieces. Put the fat strips, bread, herbs, shallots, seasoning, apricots and half the ginger into a food processor. Whizz in 40-second bursts to create a crumbly stuffing. Turn the bird onto its breast. Loosen the trussing strings enough to fill the neck cavity neatly with stuffing. Secure again, and fasten using a wooden cocktail stick, ensuring that the ends are well tucked in. Slide the bird into an extra-large oven-roasting bag, breast first, and set in the roasting pan, breast up. Put the bouillon or crumbled cubes, Worcestershire sauce and Marsala into a measuring jug, and make up to a litre with boiling water.

Add the remaining ginger and stir. Holding the bag ends open, pour in the warm liquid. Seal the bag completely and tie tightly with string. Put the garlic halves, cut sides down, in the pan around the bagged turkey (these will help to prevent the bag from sticking). Pour in about 1cm of boiling water around the outside to create a bain-marie. Cook in the oven for 1 hour, then reduce the heat to Gas Mark 5 (190°C, 375°F) for a further 2-21D2 hours until the bird is golden and the wings look and feel very tender when gently prodded through the bag (this gentler style of cooking takes longer than roasting). Remove the pan from the oven. Pour off the garlicky water. Cut open the bag and discard the bag and string.

Pour the poaching liquid into a heat-proof measuring jug; there should be about 800ml. Return the bird to the oven to continue cooking. Meanwhile, pour the poaching liquid into a large saucepan and hard-boil it down, uncovered, for 20 minutes or until roughly reduced by half. Add the jelly, stir and cook until dissolved. Mix the arrowroot with 8 tablespoons of cold water, stirring until smooth. Whisk this into the Marsala broth and cook, stirring, for 3 minutes or until a glossy and thick glaze forms. Test the bird is done by piercing one leg joint and holding a spoon underneath; juices should run clear gold, not pink. Pour the glaze all over the bird. Turn off the oven. Leave the bird to rest, with the oven door ajar, for 10 minutes. To serve, set the glazed bird on a heated platter, garnished with small grape bunches, herbs and rocket leaves. Reheat any remaining Marsala glaze and serve as gravy.

Cheat’s bread sauce

Forget endless simmering of onions studded with cloves – this is an easy way to make and enjoy bread sauce, and it takes just 5 minutes.

SERVES 8-12

350 g stale white crustless bread

1 teaspoon sea-salt crystals

4 white peppercorns

4 cloves

1D2 teaspoon freshly grated nutmeg

1D2 dried bay leaf, crumbled

550 ml creamy milk

10 cm piece white portion of leek, finely sliced, crosswise

20-25 g knob of salted butter

Tear the bread directly into a food processor and process continuously for 45 seconds to create crumbs. Put the salt, pepper, cloves, nutmeg and bay into a mortar and pound to a fine grit. Add to the crumbs. Bring the milk to the boil and add the leeks and butter. Pour into the processor with the machine running, processing for 1 minute. Pour the thickened sauce into a sauce jug or dish and serve hot, warm or cold.

Warm green salad

This refreshing warm green salad looks wonderful and can be served with the main course, or on its own between the main course and cheese or pudding.

SERVES 6-8

100ml seasoned vegetable stock

400-500g trimmed fine green beans

3 medium leeks, in 1 cm slices

2 heads white chicory

10g chives, snipped into batons

FOR THE DRESSING

15ml tarragon vinegar

60ml first, cold-pressed, unfiltered extra-virgin olive oil

1 tablespoon truffle oil or argan oil

1 teaspoon clear honey

2 teaspoons Dijon mustard

Bring the vegetable stock to the boil in a pan and add the beans. Part-cover and cook on a high heat for 3-4 minutes. Add leeks, part-cover again and cook for 3 minutes (the beans and leeks should both be bite-tender). Remove the pan from the heat and leave to cool slightly, uncovered. Line your serving bowl or plate with the chicory leaves; then, using tongs, drain and add the beans and some of the leeks to the centre. Scatter with chives, then add the remaining leeks. Thoroughly whisk or shake together the vinegar, oils, honey and mustard. Add 4 tablespoons of the hot vegetable cooking liquid, then whisk again. Serve the dressing in a small jug.

Epicurean roast potatoes

Beautifully crunchy-crisp on the outside and soft and fluffy on the inside, these potatoes are the perfect accompaniment to the festive turkey.

SERVES 6-8

8-10 oval-shaped Wilja or Desirée potatoes, peeled, halved crosswise

1 teaspoon ground black pepper

1 teaspoon fine sea salt

2 teaspoons finely crushed garlic

500ml extra-virgin olive oil

250ml grapeseed oil

Chopped fresh parsley to garnish (optional)

The day before serving, put the potatoes into a saucepan of boiling water. Bring to the boil and cover; reduce heat and parboil for 16 minutes. Drain the potatoes and, when cool, mix the pepper, salt and garlic and rub all three over them. Pile the potatoes into a non-reactive bowl and pour over the oils. Leave to stand overnight. Pre-heat the oven to Gas Mark 5 (190°C, 375°F). Drain a third of the oil from the potatoes into a roasting pan and heat for 30 minutes in the oven. Add the potatoes and cook for 11D4 hours, turning halfway through.

Red cabbage compote

You can prepare this dish some hours or a day ahead, if you like, but don’t add the salt until just before serving as it would dull the vibrant colour otherwise.

SERVES 6-8

1 medium red cabbage, halved

2 red onions, halved

2 apples, quartered, cored

4 garlic cloves, crushed

8 juniper berries, crushed

60ml vegetable stock or water

60ml robust red wine

2 tablespoons extra-virgin olive oil

1 orange, halved

75g redcurrant jelly, chopped

1D2 teaspoon sea-salt flakes

Remove the core, shred the cabbage and put it in a heavy-based saucepan. Slice the halved onions and apple quarters thinly and add to the cabbage with the garlic, juniper berries, stock and wine. Drizzle the olive oil over. Squeeze the orange halves into the cabbage, then set them on top, skin sides up. Bring the pan to the boil, then cover and reduce heat. Cook for 15-18 minutes, then discard the orange halves; add the jelly and cook, covered, for 5 minutes or until liquids are syrupy. Stir gently, then season with salt and serve

Celebration dessert

SERVES 8-12

250g golden caster sugar

300ml red wine, such as Shiraz

1 cinnamon stick, halved lengthwise

6-8 small dessert pears, peeled, halved, cored

350g good-quality bitter chocolate

1 mandorlata cake or panettone (1 kg)

250g ricotta cheese

500g good-quality vanilla custard 250 ml white rum

500g strained natural Greek yogurt

2 teaspoons vanilla essence

2 sheets edible gold leaf, optional

Combine 175g caster sugar, the wine, cinnamon and 650ml boiling water in a saucepan and boil for 5 minutes. Add the pears and poach for 20-35 minutes, then remove. Boil liquid for 20 minutes until reduced to 400ml, and remove the cinnamon. Pour 200ml of this syrup into another pan. Add 200g chocolate; stir and gently cook to create a sauce, then cool. Cut the cake or panettone into chunks and use some to line the base of the serving dish. Sit the pears on top and drizzle with the wine syrup. Pour the chocolate sauce over. Whisk half the ricotta, half the custard and 4 tablespoons of rum, and spoon over. Add a final layer of cake and remaining rum. Whisk together half the yogurt, remaining ricotta and sugar and the vanilla essence, and pour over. Chop and scatter the rest of the chocolate. Whisk the remaining custard and yogurt, and pour on top. Decorate with gold leaf, if liked.

Firstly. cut slices of salmon into small pieces and put into a saucepan together with pepper, salt, minced parsley, and lemon-juice to be used as seasoning. Then add sufficient amount of butter and fry carefully. Serve with Ravigote or any preferred sauce.

Salmon Recipies – FRIED SALMON RECIPES- II

Wrap slices of salmon in oiled paper, fastening firmly, and fry in deep fat. Drain carefully and serve in the paper.

Salmon Recipies – FRIED SALMON RECIPES- III

First step is to sprinkle salmon steaks with salt and flour. Then brush with the beaten yolk of an egg and fry in hot olive-oil. Drain, garnish with fried parsley, and serve.

Salmon Recipies – FRIED SALMON CUTLETS- I

Steam the salmon steaks then let it cool down. Afterwards cut them into fillets, dip in egg and crumbs, fry in deep fat, and serve with Tartare or Hollandaise Sauce.

Salmon Recipies – FRIED SALMON CUTLETS – II

Firstly prepare very thick cream sauce and mix with it cold cooked fine-cut salmon. Then season it with red pepper, salt, and lemon-juice and let cool down for a few minutes. Shape into cutlets, dip into beaten egg, then in crumbs, and fry in deep fat.

Salmon Recipies – FRIED SALMON CUTLETS – III

Rub cold boiled salmon smooth with one-third the quantity of mashed potatoes. Season it with salt, pepper, and pounded mace. Shape into cutlets, dip in egg and crumbs and fry in deep fat. Serve with any preferred sauce.

SALMON PIE

First step is to butter a baking-dish and line the sides with a rich biscuit crust. Fill the pan with fresh or canned salmon, and season it with salt and pepper, lemon-juice, a pinch of mace, and a teaspoonful of onion juice. Spread over the salmon a cupful of boiled lobster which has been seasoned with melted butter and Worcestershire Sauce. Cover with biscuit crust, slit diagonally down the centre, and bake for an hour in a moderate oven.

PICKLED SALMON – II

Start by cutting the fish into large pieces and cook them until done in salted and acidulated water. Drain, let it cool down then skin them. Put two quarts of vinegar, one cupful of boiling water, four blades of mace, two tablespoonfuls of sugar, a dozen cloves, two tablespoonfuls of mustard seed, an onion sliced, a dozen pepper-corns, one small red pepper, two bay-leaves, and a teaspoonful of celery seed into a preserving-kettle. Wait until it boils, add the fish, boil up once and cool. Let stand for two or three days before using.

1. Make a paste of 1 teaspoon pure sulphur powder, 2 tablespoon fuller’s earth and 1 egg white.
Use this mask everyday to cure acne. Some people are allergic to sulphur, so a skin test behind the
ear should be conducted before use.

2. Mash and sieve the onion, and mix onion juice with a paste of 1 tablespoon of fuller’s earth and 1
teaspoon of honey. It is good to prevent blemishes.

3. Milk mask is one of the cheapest masks. Damp some cotton wool with milk and rub it on face. It
helps in getting acne free skin and enhances the complexion.

4. Mixture of neem leaves with turmeric has been effective in many cases of acne removal.

5. Make a paste of orange peel and water. Apply it on the affected area.

6. Mix 1 teaspoon of lemon juice and cinnamon powder and apply on the affected area.

7. Drink at least four cups of nettle tea in a day.

8. Mix 8 ounce of water and 11 drops of propolis extract. Apply it on the face.

9. Intake of aloe Vera juice is always helpful.

10. Mix 1 tablespoon potato juice in fuller’s earth and apply it on the face for blemish free skin

11. Soap your face well, adding a small handful of sugar to lather. Massage this in for couple of
minutes, then rinse of with warm water. This scrub is useful for acne and spotty skin.

12. Use an oatmeal or almond mask- Mix oatmeal or almond powder with rosewater to make a paste.

Apply on the face with special emphasis on the affected area. Leave for 15 minutes. Wash it away
with cold water.

13. Make a paste of mint leaves and applies it on acne .As mint has cooling nature; it will help to
heal acne.

14.Neem is known as an antiseptic herb and applying neem to the acne can cure it in few days.

Steaming is beneficial for cleaning all types of skin. It cleans the skin all surface dirt, stimulates the
circulation and unclog blocked pores. The steam will open the pores and loosen blackheads. To
make steaming more beneficial add a tablespoon of herb to the water such as elderflower,
camomile, thyme, lavender and rosemary.
These are few homemade recipes which can really do wonders on skin. These all can whip up the
circulation by freshening the skin and leave it soft and glowing.
Camphor, sulphur, onion, garlic, curds, yeast, fuller, earth, herbs and vegetable juices are useful in
treating a blemished pimply skin.
So let’s enter into the world of clean, beautiful and youth skin.

Though accuracy demands the use of all these sort of things, it is sometimes as in cooking that convenience and portability surpass precision in importance. This is exactly why the obvious cooking measurements have prevailed in the kitchen. These obviously are less accurate than if we use some scientific measuring systems. But the slight deviation is not only manageable but sometimes even desirable as the little change caused may improve taste.

Now, let’s talk a little more about these cooking measurements? The cooking measurements are generally done in mass, volume or counts. Liquid ingredients are generally measured in volume. Even solid ingredients such as salt, sugar, flour and spices are measured in volume in most kitchens. The unevenness in the size of vegetables generally disables their precise measurements in weight. However chopped meats are generally measured by weight. Meats are also sometimes measured in counts like “two chicken”, “four large pieces of beef”, etc.

Acquaintance with cooking measurements, though not mandatory, is often very helpful in smooth performance at the cooking table. Delicious concoctions can be horrible dishes if the cooking measurements are deviated beyond a narrow range. Another thing you should learn this for is the sake of knowledge; after all these are always there around you. You should also learn how to substitute a cooking measurement with another when you don’t find it. For example if you don’t find a tablespoon and need one tablespoon of sugar, just know that you can add three teaspoons.
Here are some of the most widely used cooking measurements(of Volume measurement) :

Cooking Measurements (for Volume)

Cooking Measurements      Abbreviation	  Teaspoons Equivalents
Teaspoon	                Tsp	          1
Tablespoon	                Tbsp	         3
Ounces	                         Oz	           6
Cup	                           C	             48
Pint	                            Pt	              96
Quart	                          Qt	            192
Gallon	                           Gal	             768

Now through the information given above, you can calculate the relation between any two of the above cooking measurements units. If you didn’t catch it yet, let me tell you how.
Just take the two quantities that you need to compare and their teaspoon equivalents. Now divide the teaspoons equivalents of both and get the required ratio.

For Example :
If you need to compare Ounces(6 tsp) and Pint(96 tsp), then just divide 96 by 6 to get how many ounces make 1 Pt.
So, 1 Pt = 96/6 = 16 Ozs.

Go on. And next time when your mother asks you to add one ounce of oil, don’t get flustered. However all the cooking measurements don’t find use in all places. It depends on the size of the meal that is to be prepared. If a meal is meant for two people, the salt and sugar will be added in teaspoons. On the other hand, if the meal prepared is for 20-30 people cups will be used instead. Cooking measurements are all pretty simple if you are a little keen to heed them.

Starters

Why offer the ubiquitous onion dip with limp potato chips (and watch your shady neighbour double-dunk), when healthier, more flavourful options abound? Skewer shrimp and pineapple chunks on the grill for low-fat nibbles, or mix grape tomatoes and watermelon balls for a vibrantly coloured first-course salad. Alternatively, David suggests rolling newspaper, wax paper or white construction paper into cones to fill with grilled asparagus and green beans. Your friends can mingle as they nosh.

Sip Lightly

Party drinks needn’t be a choice between decadent pina coladas (mega calories, morning-after bloat) and deprivational diet soda (it’s a party, after all). Strike a delicious compromise with white wine sangria brimming with fresh fruit. Or, try David’s signature swill: Blend Belvedere vodka, seltzer and a splash of diet lemonade. Garnish with mint.

Main Courses

“You don’t need to be at the beach to have a clambake,” says David, who steams lobster, mussels, clams, shrimp and low-fat turkey sausage along with corn, leeks and onions for a summer seafood classic. You could also serve grilled mahi mahi or tuna brushed with honey on a bed of greens with a side of grilled fruit, fruit salsa or mango chutney. It’s an an entrée with a lot of plate appeal and without the hamburger hangover of old-school barbecue fare.

Sweeten the Deal

Fruits and fresh berries topped with low-fat crème fraiche or low-fat whipped cream will satisfy your guests’ sweet tooths without sending them spiraling into sugar shock, says David. For a cool finale, scoop a trio of sorbets into a glass or an oblong dish and top them off with a sprig of mint or basil.

Set the Scene

“A lot of people think summer parties are just about being outside,” says David, adding that in entertaining, as in life, it’s the little things that count. So pick a fabulous tablecloth to set the mood, sub your paper plates for colourful plastic, load up on candles (but keep smelly citronellas away from the food) and finish with pots of sunflowers or a tray of natural grass.

Get Moving

“Music is the heartbeat of any party,” says David. Not only is it salve for the dreaded awkward silence, but the right soundtrack is bound to get your friends burning off their meals faster than your can say merengue. Pop in a crowd-pleasing compilation like Buddha Bar, Aria 1 or 2, Hotel Coast or Pottery Barn’s party mixes, and you’re good to groove.

Operating Permits – Food Enterprises

A Food Establishment application can be obtained at your local city or county health department. If you plan to manufacture foods and package for retail sale you may be required to obtain a food manufacturer’s license from your state regulatory agency. If you plan to distribute your product outside of your state lines a federal license may also have to be obtained. It is recommended that you submit a fully completed application and fees at least one month prior to your anticipated opening date. This gives the local authority the needed lead time to process it and schedule any needed pre-opening inspections. Again, make sure that you provide ALL information required on the application. Incomplete applications may delay your approval.

Food permits are generally in effect for one year from the date of issue and are renewable each year thereafter when the appropriate fee is paid and as long as the establishment remains in compliance with applicable Health codes and regulations.

Home preparation of food for public consumption is prohibited. All food that is to be consumed by the public, whether free or for purchase must be prepared at a permitted establishment that is inspected by a federal, state, or local Health Authority.

Food Establishment Fee: Food establishment fees are variable depending on jurisdiction. Contact your local health authority to inquire about permitting fees.

NOTE: Larger establishments that have multiple food service operations on site may need to obtain a health permit for each operation. A separate application and fees may need to be submitted for each operation.

Food Enterprise Pre-Opening Processes

When starting a Food Enterprise business you may be required to go through either or both A) a change of ownership inspection or B) a plan review process. Read through options A & B below to determine which best fits your situation. Contact your local health authority if you need help in making that determination.

A) Change of Ownership Inspection Process-

Before opening for business you may be required to go through a change of ownership inspection. This inspection verifies your establishment complies with current regulations and that clearance to occupy the site has been granted by your city or county. This inspection may incur a fee and the fee for this inspection will more than likely be required to be paid before the inspector conducts the inspection. If applicable, a request for a Change of Ownership application should be available at the offices of your local city or county health authority. Again, to expedite your request, a fully completed application must be submitted. After submitting the application; call to schedule the inspection with your inspector. If the establishment doesn’t comply with current regulations you will be required to bring it up to code before your operating permit is approved. Prospective business owners, if available, it would be in your best interest to request a change of ownership inspection before finalizing the sale. This gives the prospective business owner a heads up on any items that may be required for the establishment to be in compliance with local city or county codes. Under no circumstances may you begin operations without approval from the local city or county health authority. Legal charges may be filed against you if you do.

B) Food Establishment Plan Review Process

A plan review will more than likely be required for any newly built business or in the event of an extensive remodel of an existing business. NOTE: This will also more than likely require a completed application and fees be paid in order to initiate this process.

A Plan Review is required whenever a building is constructed or substantially remodeled to be a food enterprise, whenever a substantial change is made to an existing food facility or may be required if a plumbing permit, building permit, or other construction permit is required by the local city or county development offices.

The Plan Review Application, including proposed menu, Fees, and 1 or more sets of building plans all may be required to be submitted as a package. Review all forms thoroughly to ensure accuracy of information provided. Incomplete or inaccurate applications could delay your plan review. The Plan Review Application should be available at the offices of your local city or county Health Authority. Upon approval, the plans are stamped by the Health Authority and the person submitting the plans will be called to pick them up.

Submit building plans after the type of food operation and menu has been determined and after receiving Building approval from your local city or county development offices. The building plans should be drawn to scale with most plans drawn in a scale of ¼” = 1Ft. and detail the layout of the kitchen, dining area, restrooms, storage areas, break room, wait stations and bar. The plans are to include a materials list of specifications for all floors, walls, and ceilings.

Certificate of Occupancy

All Food Enterprises will more than likely be required to have a Certificate of Occupancy (CO). A CO is issued after the Building and Health Officials inspect the building and find no violations of the Building or Health Codes during new construction and/or a remodel. The CO will also state the use for which the building will be used. The CO Inspection is usually required prior to getting final health approval but in some cases not only may a preliminary CO inspection be required prior to receiving your final health approval but a secondary (final) CO inspection may be required by your building inspector before your Operating Permit is approved. Inquire with your local health authority and building inspectors to see what process is required. NOTE: Contact the building inspectors at least 7 days prior to the time you are ready to schedule your inspection. This should insure that you get a timely response.

Permit Approval

Once you have completed the pre-opening processes and your Building and Health Inspectors have approved your operating permit, you may open for business. Under no circumstances may you begin operations without approval from both the Building and Health Inspectors. Legal charges may be filed against you if you do.

Other Approvals

Building Permits: Plans may need to be submitted for a Commercial Plan Review. If required, contact your local Building or Development Services Office to schedule this review and to obtain a building permit.

Industrial Waste: If you are taking over a previous business and changing the type of operation, ensure the grease trap meets the requirements for your new operation. For example, when a “sandwich shop” becomes a “fried chicken” location, the existing grease trap may need to be modified. Contact your local industrial waste inspector to ascertain if any changes need to be made to the existing system or to evaluate your engineered designs if your plans require the installation of an on-site septic system.

Fire Inspections: Building Inspectors are concerned with grease-laden vapors and proper hood protection in food facilities. All cooking equipment must be installed under an approved hood system. In addition, establishments in excess of 5,000 sq. ft. are required to provide a sprinkler system. Establishments with an occupancy load in excess of 50 people are required to provide fire alarms. Call your local building inspector, fire inspector or fire marshal to evaluate plans or to schedule a site inspection.

What to put in a plan Review

Include and Identify the following on your Building Plans

- Major pieces of equipment

Refrigerator/freezer units

Vent-hood

Ice machines/bins/dispensers

Steamers

Microwaves

Warming Drawers

Stoves

Prep tables

Ice Cream Dispenser

Ovens

Dish Machines

Beverage Station/dispenser

Grills

Mixers

Blender Station

Fryers

Food Processors Salad/Food Buffets

- Sinks

Hand sinks (food prep areas • ware-washing area • restrooms) Ware washing sinks Service Sink/Mop sink/curbed floor sink Food Prep Sink

- Dumpster

- Grease Barrel

- Chemical Storage areas

- Mop drying area

- Employee area for belongings

- Dry food storage area

- Doors

- Mechanical ventilation in restrooms

- Outdoor food prep areas (bars/wait station/BBQ)

- Grease trap size and location

- Water Wells

- Underground and overhead sewer and waste lines

- On Site Sewage Facility

Health Code Plan Notes

1) Refrigeration All refrigerated units are to hold foods at or below 41°F.

2) Restrooms (two are normally required). If the establishment has only carry-out or seating for less than 20 people, and less than 10 employees, then only one employee restroom may be allowed. Two restrooms may be required if alcohol is served on the premises or more than 20 seats are provided. Each restroom must have a hand sink with hot (at least 100°F) and cold water, mechanical air ventilation to the outside, and a solid, self-closing door. Restrooms may not open directly into a kitchen. The total number of restrooms for a Childcare facility is dependent on the “minimum standards” of the Texas. Dept. of Family and Protective Services (834-3195) as it relates to Childcare.

3) Sinks

A. Service Sink/Mop Sink/Curbed Floor sink: At least one of these must be available for mop washing and disposal of mop water in an approved waste water disposal system. A drying rack is required for mops to air dry. This sink must be provided with a backflow preventer on any threaded hose bib to protect the water supply. Note: the mop sink may be located in a different area of the building than the kitchen.

B. Hand washing sinks: Shall be located to allow convenient use by employees in food preparation, food dispensing, ware wash areas, and any wait station where ice is dispensed, bar area or in a walk-in where meat is cut or trimmed. At least one hand sink will be required; additional, separate hand sinks may also be required. Small kitchens with food prep and ware washing in close proximity may be allowed to use one hand sink to serve both activities. Other hand sinks must be associated with restrooms. Provide at least 12″ tall splashguards if a hand sink is located near food prep, open food, ice, or clean food contact surfaces. Otherwise, the hand sink must have at least 18″ lateral separation from these. A sign or poster that notifies food employees to wash their hands shall be provided to all hand washing sinks and be clearly visible. A small, swinging door (as in a bar area) could separate a hand sink from a work area, otherwise no doors separating hand sink from work areas.

Each sink must be supplied with hot (100°F) and cold water, soap and disposable towels. Childcare facilities must have hot water in the diaper changing area and kitchen. If plans do not provide sufficient hand sinks to meet the requirements of the establishment you will be asked to provide a revised plan with additional hand sinks.

C. Ware Wash Area: A commercial dishwasher or 3 compartment sink is required in most cases. Dish machines must be able to effectively sanitize all equipment and utensils. They must dispense a chemical sanitizer or provide a final rinse of at least 180° F. (single, stationary rack machines are required to reach 165° in the sanitize cycle). Test strips are required. Above-the-counter dish machines are required to have Type II vent-hood.

Ware washing sinks shall be of sufficient size to immerse the largest piece of equipment. Cold and hot (100°F minimum) water under pressure delivered through a mixing valve shall be provided. Provide at least 2 integral drain boards or 1 integral drain board and a mobile dish cart. Drying racks or shelves will aid in adequately air drying all wares. Facilities with very limited ware washing and using disposable containers may request a variance to install a 2 compartment sink (example: convenience store). These sinks are required to have a drain board. The sinks must have an indirect connection to the sanitary sewer (at least a one inch air gap). This includes all food prep sinks and ware wash sinks.

4) Ceiling Construction: Ceilings over open food, ice, soda fountains, ware washing, restrooms and bars must meet construction criteria and be smooth, durable, nonabsorbent, and cleanable. Open rafters, trusses or grid work and exposed duct work, pipes or utility lines are usually prohibited with no open structure permitted. If drop down acoustic tiles are used, they must be properly constructed. These tiles are washable and have a smooth surface without pinholes. Painted dry wall or boards are generally acceptable.

5) Walls/Floors: Must be constructed of approved materials. Cleanable water-based enamel paint is usually acceptable for most wall surfaces. Areas that are subject to regular cleaning and splash may be covered with FRP, stainless, or galvanized metal. Floor/wall junctures shall provide no greater than 1/32″ gap. Baseboards are required. Caulk wall/floor junctures to prevent the collection of food particles and water. Masonry (brick/concrete) wall/floor junctures DO NOT require baseboards since a masonry juncture provides no gap. Raw brick and concrete in the kitchen area requires sealing. The sand grout of all tiles needs to be sealed. Epoxy grout does not require sealing. VCT floor tiles require a coat of wax to seal out liquids.

6) Solid Waste: Dumpster and grease barrels shall rest on a machine laid asphalt or concrete pad. These containers must have tight fitting lids and drain plugs in place.

7) Outdoor Cooking facilities: Barbeque pits or smokers shall be enclosed, and if screened in, at least a 1/16″ mesh screen is required. They shall rest on a concrete or asphalt pad. The meat may only be placed on the smoker; no food prep allowed in this enclosure. Any seasoning, cutting, etc. must take place inside the establishment. Outdoor bars and wait stations will be approved on a case by case basis by your local health authority.

Water and Sewage Systems: All private onsite sewage facilities and wells serving a new food enterprise, an extensively remodeled food enterprise, or a food enterprise coming under new ownership must meet current standards. These systems are required to be evaluated with respect to whether the system (a) meets current standards and (b) is adequate for the proposed use.

NOTE: A food service facility or Childcare facility using a well may be considered public water supply and subject to specific restrictions and regulations. Consult your local health authority to inquire about any questions regarding the use of a private well.

9) Protecting the Water Supply: Threaded hose bibs are required to have a backflow prevention device attached. Spray hoses and fill hoses shall hang at least 1 inch above the maximum flood rim of a basin or the hoses shall be provided with an atmospheric vacuum breaker or backflow prevention device.

10) Indirect Connections: Jockey boxes, ice bins, ice machines and sinks (as identified above in # 3) must be provided with indirect connections to the sewer. Floor sinks are required on new construction.

11) Lighting: Adequate amount of light shall be provided to all areas. At least 20 foot candles is required where food is provided for customer self-service such as buffet and salad bars or where fresh produce or packaged foods are sold. At least 50 food candles is required at surfaces where employees are working with food using utensils or knives, slicers, grinders, saws, or where employee safety is a factor.

12) Outer Openings: All windows, vents and exterior doors shall be tight fitting. If needed, use weather stripping to provide a tight fit. All exterior doors shall have a self-closure. Screens on windows and doors shall be at least 1/16″ mesh. Roll up doors to be screened or the proposed food service area provided with physical doors to create a separate walled room. Exhaust fans must be screened, or if they are louvered, must automatically close when the fan is disengaged.

13) Food Contact Surfaces: Stainless steel, Formica, polished marble, Corian, machined stone, approved ceramics or plastics may be used for food contact surfaces.

14) Counters: All raw wood must be painted in areas that come in contact with food, liquid or food containers of any kind. Included is the underside of the bar above the ware wash and/or hand sink (and the splash area).

15) Toxic Materials: Specify an area where chemicals are to be stored. A well-labeled, separate shelf or cabinet is best.

Food Manager Certification: The health codes of your State, County or City may require that one or more food managers of a permitted Food Enterprise to obtain a Food Manager Certificate. A Food Manager Certificate is recognition that a person has received training in food sanitation. Inquire with your local health authority to see if food manager certification is required and the necessary steps required to obtain proper certification.

The way comfort food affects relaxation is by reducing energy within the body, that is created by the affect of changing ones chemistry and the mind identify chemical change as relaxation. Any addiction is mind or mental state, body stress in shoulders and tension in body and spirit energy force between the mind and body which is being supported by their breathing pattern that support addiction. It is the interaction of all three that has to be address to change persons compulsive behavior. The power of personal spirit to affect their emotional, physical and enjoyment reality has to be developed and incorporated otherwise you fight your addiction but do not change your addiction. The ability to enhances ones personal spirit force is directly connected to the power of core/breathing for in order to do it at the highest level the whole torso is engaged in each breath and the mind is conscious (conscious is not thinking but feeling action which lets you think with sense of feeling the body) of the experience during the breath. Clarity here for breath and spirit are connected for its force within and being express with each exhale.

Over time the mind and body will adjust its sense of taste to deal with comfort foods over active taste which has the affect of numbing the tong and mouth to point that a person will find it hard to taste anything else other then process foods. Because of altered taste a person will continually pick process foods over other foods because it’s the only time they can taste their food. Other foods that have not been process will seem tasteless thereby not enjoyable to eat. It takes time to recover taste once person stop eating comfort food.

There is mindless eating to consuming comfort food for taste is not the issue but creating a chemical induce emotional relaxed state is. The food is consumed as a person is thinking emotionally and being a alone. Then there are the times being with other people at parties and consuming comfort foods, with its high taste of salt, sugar and fat. One of the biggest times to eat comfort food is during entertainment like watching T.V. The minds focus is not on the eating of food but in conjunction of doing other things emotionally. Comfort foods become relaxing cluing to escape into entertainment while person is mindlessly eating to create a relax mind state. Your creating an emotional reality around your comfort foods that drives the eating so the emotional cluing experience can be recreated. Since eating is an emotional physical experience behavior that has been learned, a person can replace the old with a more dynamic experience around food and emotionally balance their wants with needs by finding ideas and techniques within over all method they create with their relationship with food. Here is rule of life “a person is greater then the some of their behavior”, for people have their spirit to work from to create a change if they tap into it with its force that is a positive conscious force.

Over eating comfort food as your thinking or being entertained is common behavior and your 35 pounds or more over weight, your addicted to the chemical emotional change that happens when you eat your choice of comfort foods. To change addiction person has to put their own program together that affects them personally, emotionally and physically, in order to be effective in the long run. Finding a program that works for you is only the beginning part to change your addiction for its the first part. To recover from addictive behavior and thoughts that drive a person, they have to change their emotional physical energy interaction between the mind and body. There is short term gain and long term affects but to be the most affective a person has to create their own program in side them self to change their emotional reality into one that promote positive attitude with joy of doing things. Once your addicted your attitude is centered around the emotions connected to your addiction and there can not be emotional change in person life. Addiction holds your emotional reality and your time in one place by affecting your creative spiritual to develop your emotions over time and being impermanence. Addiction prevents changing and developing a creative range of feeling about life and the creative force of being spiritual being within what your doing for enjoyment.

Developing your program to change your eating habits, there has to be a method that affects your emotional, physical interrelationship reality around food. Eating is an emotional event, just look at all the senses that are engaged when person is working with food so the questions is what type of emotions within the event of eating does a person want to create when they are with food and eating? People create an event with comfort foods and its simple but very sensory for its eaten with your hands or licking with your tong. Example can be seen with cake there are two ways to eat it. One way is on plate and will staged and the other is pick it up and having the feeling of the food in your hand and put it in your mouth. Use of the hands is very powerful emotional connection to comfort food. Here is test of emotional connection of how you eat your food affecting emotional feeling to the food. If you use your hands to eat your comfort food, now put it on plate and use fork to eat it and wait minute between each bite and see what type of emotions is created relating to your comfort food that way. People create emotional values around food so eating is just not simple, so the question is what does person want to create emotionally within food.

Here are suggestions to change the emotional experience relationship in eating comfort foods, do not use your hands but serve it on plate and use fork. To change addiction to comfort food is base on emotional behavioral habits being redirected into and finding other behaviors to consume comfort so you do not repeat the same behavior, the goal is stop repeatable behavior to comfort food so eating it differently each time. Make each time eating comfort food different so the brain has to look at the food and realize what it is doing. Habit is repeatable behavior so changing the way person eats comfort foods does not let the brain become emotionally connected to the food, that is like the addictive emotional state for the person has to change the emotional connection to comfort foods. Changing emotional patterns with comfort foods disrupts the minds emotional connection to the food. The goal here is little behavior pattern change force the mind to be conscious of its action and real decision can be made to eat it or how much to eat and realize the taste of the foods. Varying patterns of thoughts and behavior on how you eat comfort foods breaks emotional patterns behavior to what your eating. when you eating comfort food differently each time you eat it to changes the affects emotionally so it does not let the old emotional pattern bring up the addictive emotional state.

Emotional change is challenging within the struggle of dealing with comfort food addiction and being over weight. It starts with knowledge of what emotional relationship to foods you want to create when eating and knowledge of foods affect on the body to begin. But how to change and how you change your emotional behavior matters to eating, to create the most affective method when changing addiction person has to have clear idea about foods, its function and how to stage events internally with food that promoter enjoyment with food.

To change addiction which is physical repeatable behavior with lot of emotions that affects person emotional state, which the addiction changing stress in shoulders and tension in body with the affect of being relaxed with one self and others. In this program to change addictive comfort food eating, you start off physical then go to mental then back to physical for their is on going interaction between mind and body but its relationship is base on energy flow that affects body feeling and mind emotional thoughts. The starting is with the power of core-breathing action. Now there are many ways to work the core-breathing to affect energy and emotional feeling connection between mind and body for there is not just one way but a person has to find the most affective way that influences their energy feeling flow between mind and body that creates calmness and it can change with each meal. In this program the breath and core is viewed as a reflection of ones emotional reality in situation of life for it supports your emotional reality. Your breathing pattern or how you create your breathing within the torso affects your energy, and ability to feel and physical strength. So starting your change with the power of core breathing is to bring your mind (mindfulness) into your physical body and not into emotional abstractions. This program is about creating choices for a person by affecting your core-breathing relations that give person ability to create calmness between the mind and body so person can redirect their mental focus and emotional energy in to a purpose that benefits them the most.

Purpose in life is undermined when person is addicted and that addiction is the center force of emotional actions. Being emotionally addicted to comfort foods limits a persons spirit to create there internal emotional reality around the natural act of eating. Comfort food limits enjoyment of the act of eating food that helps your body the most and the physical and mental affects of enjoyment of eating food. To change stress you have to change your emotional reality to food, your self and what your doing.

The knowledge of the power of core/breathing to affect addiction to comfort food by giving the mind a feeling of personal physical strength and an enhanced mind and body relationship during eating food. The power within the core/breathing is its ability to change stress in shoulders and tension in body and the affects of energy flow before, during and after eating for enjoyment as an experience to replace other experiences with foods. Replacing comfort food eating experience with eating experience that lets person be more powerful is the goal. For change should let you be stronger in life and not leave you weaker.

To bring person chemistry back to normal it takes 9 months or more depending on damage to the body and its relationship to the mind from comfort foods. Not having the ability to tastes other foods is part of the force of being addicted to comfort food that will change over time. When person cuts comfort food out of their diet the body will go through chemical changes which affects emotional connection between mind and body. As the body adjusts to the chemical changes the ability to taste food will increase. Part of the change relationship to food is how you eat it and the food setting you create forms experience of enjoyment in eating good food.

To change your addiction and the stress that keeps your addiction is challenging but to change with joy is the most powerful force and holds the greatest benefits to your spirit in life with food. To change with joy is about directing and being within your spirit as you are changing behavior and your emotional attitude by being positive in your projection as you eat and joyfulness with your food. By projecting positive emotional calmness of joy person becomes stronger within their behavioral and their senses are affected in being heighten so the person is calmer with their food. To over come addition is to have new way to emotionally relate to the same old events but with calm joy of being there and seeing anew. So having the same food is not the same because its always different if you let your sense see it and not let the mind tell you it is the same. The senses pick up changes and the mind does not for in addiction the mind rules with its repeatable emotional behavior of thinking and the senses are just their for the ride. So changing addiction is about letting the senses do their job and the mind is open to the new and different feeling information within give event.

People stop addictive behavior but never put their spirit into new behavior so there is internal fight between the addictive spirit behavior and the new behavior that has less emotional connection to mind and body. Changing your spirit force within addiction and redirecting your spirit into new behavior is the challenge of change and the power of joyfulness, is a force of action within change. The power of core/breathing is the foundation of the forces of the spirit and how person uses the core/breathing within eating affects the force of your spirit from within by affecting the ability of the senses to connect to the new behavior.

Finding knowledgeable people about your addiction and how they deal with it, gives information and vision for the future. Addiction is about ones spirit so finding people with knowledge of the spirit that can be used in your own program to live life in the most positive way is comforting. Take responsible for creating your life and you become the creator of your emotional reality.

The power of core/breathing for eating food is about suggestions to be played with but not just done. It is about creating experience with your food and the act of eating to create the most enjoyable experience.

There are three parts, one is before you eat the need to reduce your physical stress feeling and let your mind change its focus to prepare to eat. Bring your mind focus and your emotions into preparing food and enjoying the possible tastes. To over come food addiction it aids a person emotionally if the table is fixed to eat and it looks nice for it set a mood for the food to bring the visual sense into play and tunes the mind for the food. It is about staging an event to bring in all the senses of eating and enjoyment into focus for the mind. The learning to stage even with food, setup emotions to the food and eating. So it is very important to create emotions to the act of staging the event with food for it create mood with the food that affects your senses to eat. The power of core/breathing keeps the mind and body connection during eating so over eating is lesson.

As you’re preparing your food the power of core/breathing comes into play to amplify your positive feeling with food by affecting change in your shoulder stress and energy flow feeling of delight in cooking and eating. The more emotionally positive feeling you send to the food as you are working with it the better the taste of the food is going to be.

During eating using the core/breathing is the most natural way to smell the food, relax the body as you’re eating and tasting the food. Between each bite of food take moment to relax the shoulders with the power of core/breathing to let the mind feel the experience of the food you just eaten. There are many ways to do core/breathing within cooking, eating and cleaning after wards. Once on the web site is just the beginning exercise development.

After taking your last bite, take an internal enjoyment of the food and your preparation of the food as an experience. To complete the dinning experience cleaning up after your self and making the area clean with smile and feeling the affect of having good food and eating it with enjoyment. Cleaning after your meal can be real enjoyment of what you created and for the most benefit cleaning should be done in silences so your mind has moment to relate to the food that was consumed. This is suggested to be played with not just done for its art to do it affectively. After cleaning up take a moment and see the work you have done and enjoyed doing. The affects of cleaning after yourself after eating is enhancement of the food you had if you create it as experience of enjoyment.

This is an introduction to thinking on how to change addiction using our spirit as a force that advances the idea of enjoyment between mind and body within persons emotional behavior with food. To over come addiction is not one dimensional but having three dimensions that interact together and how a person plays within themselves between the three dimensions, which are mind, body and spirit, and project joy within behavior of eating that will affect the experience of eating that is more creative and dynamic. Creating a emotional experience choice with the food you want to eat and eat requires a conscious mind within their behavior so they can feel the choices and then decide to eat or not and then what emotional connection they want to the food in their hand. To over come addiction, which is emotional behavior, there has to be mindful direction emotional development of joy that replaces the negative emotional affect of comfort food that affect stress and relaxes you. Joy within your behavior is very relaxing and its more dynamic for the person then addictive behavior but it has to be develop through changing your self. There are many ways to develop joy in your every day life and it start from the time you wake up and work with your spirit, which is core/breathing, which affects the stress and tension in muscles from sleeping. Creating a transition time from sleep to being awake and then use your spirit, core/breathing, to affect your physical strength during the day. Then create a transition from day time stress by releasing that energy so the muscles are relaxed as the eyes closed. Your mind is being connected to the body and the body is giving feeling to the mind so their is real strong connection and letting the mind to think.

One of the emotional states that affect the development of joy is calmness that stops addiction in the moment. To create calmness within ones physical and mental state is a transition time for its one of the hardest emotional state to create and hold for any period of time.

Walking before and after meal to change and affect stress energy build up in shoulders give the mind higher sense of the body and the food that was just eaten. Changing your relationship to food from addictive behavior is a conscious directive emotional creative act that adjust the sense anew and your spirit of eating for enjoyment. What emotional thoughts do you want before, during and after you have eaten affects the body and mind for its a creative expression eating is so staging is very important.

It comes down to what do you want to create within your self while you are going through that act of cooking and eating and the development of enjoying your creation ever day that enhance the reality of your impermanence each day that lets person create each day for you work with change.

Best Bet Vitamin food sources are listed in order of most often identified as the foods most beneficial for a specific vitamin. The Best Bet Foods are only the most common items I have found during testing in the last 12 years; there may be more foods that contain the particular vitamin that are listed on my website under the Diet/Nutrition section (see resource box for that link.)

Because each person is an individual with many different nationalities within their bloodlines, it is important to determine which food items are best suited for your body. And easy way to do this is to find out your blood type and eat foods that are beneficial for that blood type. You can find a list of those foods at www.dadamo.com. Overdosing with foods is almost impossible. I like that. It’s very safe! So, here’s the list:

Beta-Carotene: Best Bet Food Sources– Dark Green vegetables, carrots and tomatoes. Note: Beta-Carotene natural form is comprised of two molecules. The synthetic form only has one molecule. Therefore, natural food sources are best.

Bioflavonoids: Best Bet Food Sources– Citrus fruits (especially the white part of the peel), apples, soy hawthorn berries and green tea.

Biotin or Vitamin H: Best Bet Food Sources– Eggs, raw fruits, mushrooms, poultry, soy or soy products, whole grains and oatmeal.

Choline: Best Bet Food Sources– Choline tablets, beans, and eggs.

CoQ-10: Best Bet Food Sources– Fish and spinach.

Fat Soluble Vitamins: See Vitamins A, D, E and K.

Folic Acid or Vitamin B-9: Best Bet Food Sources– Wheat Germ (refrigerate after opening as it turns rancid easily), eggs, salmon, mushrooms, citrus fruits, and chicken.

Hesperidin: Best Bet Food Sources– NutriBiotic’s Grapefruit Seed Extract. Note: Hesperidin is in the bioflavonoid family and is thought to stimulate the immune system and fight yeast infections.

Inositol: Best Bet Food Sources– Standard Process™ brand Inositol, blackstrap molasses, fresh fruits, nuts and seeds, wheat germ.

PABA or Para-aminobenzoic Acid: Best Bet Food Sources– Spinach, blackstrap molasses, mushrooms, rice.

Riboflavin or Vitamin G: Best Bet Food Sources– Sprouts, nutritional yeast, milk, meat, some forms of algae and Standard Process Labs™ Cataplex G®. Uses for Vitamin G: Night sweats, burning feet, red hands, paralysis, edema secondary to liver failure, eye syndromes, nervous indigestion, and liver disease. Riboflavin is the heat-stable factor of the Vitamin B complex.

Vitamin A: Best Bet Food Sources– Parsley, sweet potatoes, watermelon, nettle leaf, broccoli, carrots, dark leafy greens, eggs, and mangos.

Vitamin B Complex: Best Bet Food Sources– Any brand that you test energetically strong for. The wrong brand can be responsible for some annoying side effects. For me, that is urinary incontinence. To get the whole complex from foods you would want a wide variety of raw fruits, vegetables and whole grains.

Vitamin B-1 or Thiamine: Best Bet Food Sources– Beans, broccoli, wheat germ, eggs, seafood, nuts, oatmeal, poultry, sunflower seeds, and brown rice.

Vitamin B-2 or Cyanocobalamine: Best Bet Food Sources– Green leafy vegetables, parsley, blackstrap molasses, spinach, wheat germ, and yogurt.

Vitamin B-3 or Niacin or Niacinamide: Best Bet Food Sources– Sesame seeds, eggs, sunflower seeds, and oat straw.

Vitamin B-5 or Pantothenic Acid or Pantethine: Best Bet Food Sources– Blackstrap molasses, eggs, sweet potatoes, oatmeal, soybeans and soybean products.

Vitamin B-6 or Pyridoxine: Best Bet Food Sources– Spinach, eggs, and seeds.

Vitamin B-9 (see Folic Acid above)

Vitamin B-12 or Cyanocobalamine: Best Bet Food Sources– Tuna, eggs and salmon. Note: Vegetarians should take Twin Labs B-12 Dots–approximately 2/day.

Vitamin B-15 or DMG or Di Methyl Glycine or Pangamic Acid: Best Bet Food Sources– Pumpkin seeds, sesame seeds, brown rice, meat.

Vitamin B-17 or Leatrile or Amygdalin: Best Bet Food Sources– Bean sprouts, buckwheat, wheat grass (Barfy Green Stuff), brown rice, apricot pits and legumes. Uses for Vitamin B-17: I’ve noticed that bean sprouts can be helpful with morning sickness. It has also been used to treat some forms of cancer in the past.

Vitamin C: Best Bet Food Sources– Broccoli, strawberries, citrus fruits, rose hips, fresh fruits and vegetables of all kinds, parsley, and nettles.

Vitamin D: Best Bet Food Sources– Sunshine, parsley, dark leafy green vegetables, eggs, fish and fish oils, salmon, sweet potatoes, oatmeal, cod liver oil and yogurt.

Vitamin E: Best Bet Food Sources– Wheat germ (oil or fresh), eggs, nuts, leafy green vegetables, soy products, vegetable oils, and berries (many people test strong for Tayberries which is a cross between a raspberry and a blackberry).

Vitamin F or Unsaturated Fatty Acids (including Arachidonic, Linolenic and Linoleic acids): Best Bet Food Sources– Flax seed (cooked) and Standard Process Labs Cataplex F tablets or perles. Uses for Vitamin F: Hypothyroidism, scanty or absent menstruation, hot flashes, sun sensitivity, prostate problems, falling hair, increased cholesterol.

Vitamin H (see Biotin above)

Vitamin K: Best Bet Food Sources– Green vegetables are the most concentrated source.

Vitamin P–Rutin (Blood vessels) Best Bet Food Sources– The white part of citrus peel and buckwheat are two sources very high in rutin, but often I recommend it in tablet form because it’s almost impossible to get the volume needed in natural foods when a patient is deficient. Uses for Rutin: Used for allergies and bruising, varicose veins, hemorrhoids, inflammation of the veins in the anus and rectum.

What foods do you crave?