Add the butter and flour to a small sauce pot. Heat and whisk the butter and flour together until they become bubbly and foamy. Continue to cook and whisk the bubbly mixture for about 60 seconds.
Whisk the milk into the flour and butter mixture. Turn the heat up slightly and allow the milk to come to a simmer whilst whisking. When it reaches a simmer, the mixture will thicken. Once it’s thick enough to coat a spoon, turn off the heat.
Stir in the shredded cheddar, one handful at a time, until melted into the sauce. If needed, lace the pan over a low flame to help the cheese melt. Do not overheat the cheese sauce.
Once all the cheese is melted into the sauce, stir in the salt and chili powder. Taste and adjust the seasoning as needed. If the sauce becomes too thick, simply whisk in an additional splash of milk.
If you’re reading this page, you’ve likely seen at least one of the “Milk Runs” posted on the blog, and more than likely you’ve wondered at the name. Each post contains a description of the purpose of the series, in that they are regular posts designed to provide short, clear teachings from the Bible and an application for Christians. But why are they called milk runs?
The answer can be seen in 1 Peter.
For you have been born again, not of perishable seed, but of imperishable, through the living and enduring word of God. … Like newborn babies, crave pure spiritual milk, so that by it you may grow up in your salvation, now that you have tasted that the Lord is good.
1 Peter 1:23; 2:2-3
Throughout the New Testament, we see an image of Christians that receive new life, being born again in the Spirit through faith…
I hadn’t made this favorite of my children in several years, but since there was an opened package of beef hot dogs which needed using, i decided on a trial to see if they would be acceptable substitute for sausages. It worked out great and was a hit with my 93 year old father-in-law and husband’s 100 year old aunt this past Sunday lunch.
1 lb beef or lamb sausage links (or beef hot dogs)
2 tablespoons olive oil
1 cup flour
1 cup milk
1/2 teaspoon salt
Drizzle olive oil in an 11 x 7 x 1 1/2 inch baking dish and place sausages/hot dogs in baking dish and bake at 400ºF for 10 minutes. Whilst those are baking, mix the remaining ingredients until smooth. Remove baking dish from oven and pour batter over links/dogs. Pop dish back into the 400ºF oven uncovered for about 30 minutes until golden. Cut into squares.
On Sunday afternoon, i threw a thawed 4 ish lb sirloin roast into a small electric roaster. I must admit, i use this little roast unrelentingly, yet only paid $5 for the thing! It was at a church fundraising bazaar and that is the price marked on it. I did not like the noisy little fan on the air roaster, so it was simply removed and the holecovered with tape. Done and done.
Day 1: Sliced roast with smashed sweet potato and fresh salad. Not much more to say, very delicious, simple, and filling. Pictured here is one small smashed sweet potato and about 3.5 ounces of beef roast and a ubiquitous power salad.
Day 2 – Beef & Vegetable Soup – was planning something else, but my husband came up croupy and sick with a cold, so switched gears to make a cold buster soup. Mix the broth created when the roast was cooking with the cooking water from the sweet potato preparation for a nutritionally powerful base for adding sliced carrots, diced scrubbed potatoes with skins, finely chopped onion, minced garlic, sliced celery, then salt and pepper to taste. The broth is strong, but i added 2-3 oz of roast chopped into small pieces to this dish. All in all this yielded about 5 cups of deliciousness. Bring to slight boil, then simmer 20 minutes, but longer doesn’t hurt, just mind keeping on the lid so the moisture doesn’t get away. Feel free to add water for a thinner soup.
Day 3: Crumbled roast in Scrambled eggs (Egg Frittata)
This is my go to when i’m short on time for anything – don’t even need meat. Saute a finely chopped small onion in the saved fat drippings from cooking the roast. After a couple minutes, cut or chop fresh spinach into the skillet, stir those around until softened, then add as much crumbled roast as you want, then add eggs. This is one of the recipes where you can add as much or as little as you need to make the meal. Plus, dress it up even more with sliced fresh mushrooms, sliced black olives, shredded cheese. Or exchange the spinach with any leftover greens you have in the frig.
Day 4: Cubed roast beef with smashed potatoes and white sauce, steamed broccoli
Since i used all the broth for the sick day soup, white gravy made with milk will be a great substitute. Onions are for healing, so finely chopped and sauteed in the beef fat before adding flour and milk creates more robust and healthful gravy.
Day 5 – Roast Beef Salad – an old fashioned favourite
To squeeze out another power soup, use the cooking water from potatoes and steamed broccoli – chop onions, carrots, and the stems of the broccoli – add to the water and bring to a boil. Season with salt, pepper, and even parsley, sage, rosemary, and thyme to boost flavour if you like. Although i seldom use rosemary or thyme simply because i don’t like them!
So, there’s a small example of roast flexibility, whatever it’s worth!
1/4 cup canned coconut milk (i use raw milk from grassfed cows)
2 tablespoons butter (from the same cows, but you could replace this with olive oil)
1/4 teaspoon sea salt
Ground black pepper to taste
Place a steamer basket in a large pot with 2″ of water. Bring to a boil, then reduce the heat to medium. Place the cauliflower in the basket, cover, and steam for 15 to 20 minutes, or until tender.
Remove from heat and drain. In a blender, food processor, or food chopper, combine the cauliflower, milk, butter, salt, and pepper. Blend or process until smooth
Per serving: 131 calories, 4 g protein, 11 g carbohydrates, 9 g total fat, 6 g saturated fat, 4 g fiber, 214 mg sodium.
Dr Davis provides these additional notes regarding this recipe:
Although not a grain, potatoes yield too many carbohydrates when cooked. This is a problem in your 10-Day Detox because excessive carbohydrates turn off your capacity to lose weight by triggering blood sugar and insulin to high levels. Rather than simply subtracting another common staple from your dinner table, here is a way to not just replace mashed potatoes, but to create something that tastes even better, but with none of the problems. Replace butter with extra-virgin olive oil for a dairy-free version.