Campfire Roasted Pumpkin Rice


  • 9 inch sugar pumpkin (with a nice big stem)
  • 2 cups arborio rice
  • 4 – 4 ½ cups vegetable broth
  • ½ tsp salt, plus more to taste
  • 2 tablespoons butter
  • ½ cup dried apricots, chopped
  • ½ cup walnuts, chopped
  • ½ cup dried barberries (see note below)

Tools needed:

  • Campfire
  • Foil
  • Medium pot
  • 10 inch / 4 quart Dutch Oven
  • 10 inch Cast Iron Skillet
  • Lid lifter

Do At Home:

Make sure the pumpkin fits in your dutch oven! It should sit comfortably inside the dutch oven diameter-wise. Soak barberries in warm water for 10 minutes and then drain.

Melt butter in a skillet set over medium heat. Add the dried apricots, walnuts and barberries. Cook until the fruit is softened, stirring often, about 5 minutes. Remove from heat and set aside.

In a pot, bring 4 cups of broth to a boil and add the arborio rice with ½ teaspoon of salt. Simmer with lid slightly ajar until rice is cooked, approximately 20 minutes. Check rice after about 10 minutes and make sure there is still some liquid. Add ¼ to ½ cup of water or broth if necessary.

Add nut and fruit mixture to rice and mix well. Add salt to taste if mixture still needs seasoning. Pack in water tight container or gallon sized zip top bag and store in cooler.

Do at campsite:

Get a nice campfire going to build a bed of hot coals.

Wash and dry pumpkin. Cut a lid around the stem and set aside. Scrape out insides of pumpkin leaving only the firm flesh.

Set the pumpkin in the dutch oven and scoop the rice filling into it. Don’t over fill the pumpkin – the pumpkin lid should still close tightly.
To cover the pumpkin and create an oven-like condition, use a 10 inch cast iron skillet as an improvised lid by turning it upside down and placing over the dutch oven. If the pumpkin is too tall, get creative and build a foil cover that will be easy to open/remove and put back on (you’ll need to check in on the pumpkin during the process).

Set the dutch oven directly in the fire pit with coals using your lid lifter. Place hot coals on top of the cast iron lid. Rotate ¼ turn every 15 minutes until pumpkin outside is slightly soft to the touch and the inside flesh is soft.

Remove from the campfire and set on heat-proof surface. Using a big spoon, scoop up rice, scraping up bits of pumpkin at the same time. Serve immediately.

  • Note: Barberries have a unique tart-like flavor and are commonly found at Middle Eastern grocers. If you can’t find them, substitute currants soaked in lemon juice.

Makes: 8 servings

From: The Dirty Gourmet

Elderberry Ice cream


  • Elderberries (destalked)
  • Sugar
  • Juice of 1/2 a lemon
  • 1/2 pint Double cream
  • 2 Egg whites

First pick your elderberries. The easiest way is to snip off whole bunches, and then strip the individual berries off using the prongs of a fork at your leisure. I picked about half a carrier bag of bunches, which came out to a big saucepan of berries.

Put the berries into a saucepan with a little water, a sprinkling of sugar and the juice of half a lemon. Go steady on the sugar, you can always add more later if you need to.

With a lid on the saucepan, gently simmer for about 45 minutes, or until the berries have gone very soft. Leave to cool, and then push the berries through a sieve, discarding the pips that remain. This will leave a rich elderberry syrup. Taste it, and add more sugar if required. As a guide I had about a pint of syrup at the end.

Whip half a pint of double cream until it stands in peaks, and in a separate bowl whisk two eggwhites until they are stiff enough to tip the bowl upside down. This can be quite a feat with a hand whisk!

Fold the cream, egg whites and elderberry syrup together gently, until the whole mixture is a uniform lurid purple. Pour into a suitable freezer container – I used a Pyrex glass bowl. Then stick it into your freezer.

By John Kennett

The Easy Grape Cure

Dr. Johanna Brandt wrote the classic book The Grape Cure in 1926 describing in detail how she cured herself of a particularly aggressive form of stomach cancer. Johanna tells how years of fasting had had no effect on the cancer and the book sets out the full protocol of the diet based purely on grapes that finally cured her in only six weeks. She lived another 40 years, well into her eighties, completely cancer free. The book also goes on to describe how five terminally ill patients in a New York hospital were all cured along with many other case histories.

Eat the Fruit not the Supplement

Science has since backed up the extraordinary medicinal effects of grapes with several discoveries of particular substances which have been shown to have far reaching health effects on the body. These are easily researched and many extracts are now available as supplements but I am a firm believer in obtaining as natural a source as possible, from the original fruit, herb or vegetable because the synergistic value of the combined properties of the whole far outweighs isolated extracts as far as integration and absorption are concerned.

The Easy Grape Cure is an excellent detoxification program which can be undertaken as often as required to cleanse the whole system. She has recommended this regime to hundreds of people and so far reports have included:

Multiple Benefits of The Cure:

  • Increased mobility and relief from swelling and pain in cases of arthritis and rheumatoid arthritis
  • Reduction in allergic responses to many common foods
  • Better quality of sleep
  • Increased energy
  • Effortless weight loss
  • Increased libido
  • Thickening of hair
  • Relief of PMT and menopausal symptoms such as hot flushes, mood swings and many indicators of hormonal imbalances
  • Hemorrhoid relief
  • Swifter healing and recovery from surgery

Step One

Eat a normal diet from 12 noon until 8pm and then do not eat ANYTHING until 7 am the next day and only drink water.

Step Two

From 7am until 10am slowly sip 24 fl oz (0.72 litres) of unsweetened grape juice. For a small person or child 12oz is sufficient. Take NOTHING ELSE during this time other than water.

The timetable may be varied but there must be at least an 11 hour gap between the last meal of the day and the start of drinking the grape juice to ensure a COMPLETELY EMPTY STOMACH.


• The juice can be varied by eating an equal weight of well washed whole grapes, skin and all or substituting half and half, 12 oz of grapes and 12 fl oz of grape juice.

• For a change you can eat either red or white grapes and drink red or white grape juice.

• Grape skins contain resveratrol, a phytoalexin, and other potent anticancer chemicals. Grape seeds contain pycnogenol, which is reputed to have anti-cancer properties, so if you can, crunch a few rather than spitting them all out.

• The sterilising of the grape juice sold by supermarkets does not reduce the effect of the juice.

• Although Wortman states eating your normal diet between the hours of midday and 8pm it seems sensible to me to make a special effort to eat healthily. Avoiding fried, fatty and processed foods and eating those rich in enzymes, plenty of salads and vegetables with a moderate amount of lean meat and dairy products is just common sense but you should in no way restrict the quantity you eat, your body needs extra resources while fighting any illness and even though I lost weight it was not achieved through reducing calories.

• Tomatoes contain lycopene, an antioxidant with strong anti-cancer effects. For maximum absorption they must be eaten with a small amount of oil, as in tomato sauce or a fresh tomato salad with olive oil.

Ensuring proper absorption:

First of all the stomach must be in a condition to digest the juice, so it can go straight into the blood stream to reach the cancer. If the stomach is already inflamed, ulcerated or weak and passes the juice straight through there will be no beneficial results. It must be digested. The stomach can be strengthened by starting with a small amount of juice, about 6oz and diluted with the same amount of water, then sipped, slowly.

If that digests and does not pass straight through, all is well. Repeat that for several days and then very gradually increase. Little by little the stomach will grow stronger and be able to take the juice straight.

How long before I see results?

Following this method for six weeks usually eliminates internal cancer. Prostate and bone cancers require more time. Total treatments should preferably carry on for eight weeks or more. Wortman warns that this treatment may not be successful with a person who has already had surgery.

For detoxification purposes only I recommend following the diet for two weeks at a time. It can easily and safely be prolonged if you feel you are making progress but are not quite ‘there’ yet.

In Conclusion

In my opinion this program is an excellent prophylactic method and may be safely undertaken every few months as part of a health maintenance program.


This paper is freely available for information purposes only. I make no claims that this is a cancer cure or indeed a cure for any disease. If you think you have cancer or a serious illness you must seek medical attention from your physician.

Please Note:

This program is NOT suitable for diabetics or anyone with a blood sugar problem.

With very best wishes,

~Nicola Quinn

Bilberry Pie


With An ORAC score of 111, bilberries rank among some of the most antioxidant rich foods in the world. This means that per cup consumed they pack a much healthier punch than most all other foods and have excellent anti-aging, anti-cancer and pro immune system properties to help both fight off and prevent a plethora of health issues and diseases.

Here’s a recipe for a yummy desert that is not only good, it’s good for you!

In a large bowl add together:

  • 5 cups Bilberries
  • 6 Teaspoons Cornstarch
  • 1 to 1.5 cups- sugar
  • 1 teaspoons grated lemon rind (optional)
  • 3- dabs of butter


Mix the above ingredients together with a spoon so that everything is well distributed; pour into the bottom pie shell as it sets in the pie plate. Dot the top of the mixture with 2 or 3 dabs of butter. Top off with the second pie shell. Once it is correctly positioned you should have a 1 inch overlap on the top crust so that it can be crimped with the bottom crust. Crimp or pinch the two crusts together and make a decorative edge to seal the two pie crusts.

The pie can be refrigerated until you are ready to bake or baked immediately. To bake, preheat your oven to 450 degrees. Place the pie on the middle shelf of your oven and bake for 15 minutes then turn the temperature down to 350 degrees and continue baking for 30-40 minutes or until the filling starts to bubble over. Once the pie looks done and the crust is a light golden brown, it should be done.

Take it out and let the pie cool on a cooling rack until it is ready to serve. Some notes: baking your pie may take less time or a little longer depending on your oven. Just in case it starts to bubble over the side, place a sheet under the pie plate to save cleaning the oven.

From: NW Wild Foods

Bilberry Shrub


Shrubs are like syrups made with a healthy dose of vinegar. Most often flavored with fruit, shrubs are the grown-up answer to syrups. Shrub can be used in many of the same places as syrup, such as in fizzy water and cocktails, or to dress fruit salads, but the vinegar used to make shrub gives it a perfect punch of sour meets sweet.

There are some shrubs that I prefer to make with fruit that has never been cooked, only macerated with sugar. However, I think it is easier to maximize the flavor and amount of juice in bilberries by making a cooked syrup.

Preparation time: 2 hours


  • 1 part fruit (all parts by volume, not weight)
  • 3 parts sugar
  • 1 part water
  • Rice vinegar or other light clear vinegar, equal in measure to the amount of bilberry syrup


1. In a pot, lightly crush the bilberries together with the sugar, and let them sit for an hour.

2. Add the water, and bring the bilberries to a boil. Being such small berries, this is all they need to cook. Remove the pan from the heat, and let the bilberries cool to room temperature.

3. Strain out the solids from the bilberry syrup, and be certain to save them to put atop ice cream or your morning toast.

4. Measure the syrup, and combine it with an equal amount of rice vinegar. Stir gently to combine. Pour the shrub into mason jars, and store them in a very cold pantry or refrigerator for at least six months before serving. Once aged, the sharp edges of the vinegar will soften and become the perfect balance for the fruit.

Found at: Zester Daily

Wild Bilberry Sauce


Bilberry, or Vaccinium myrtillus, is a true treasure of the Great Pacific Northwest. With An ORAC score of 111, these berries rank among some of the most antioxidant rich foods in the world. This means that per cup consumed they pack a much healthier punch than most all other foods and have excellent anti-aging, anti-cancer and pro immune system properties to help both fight off and prevent a plethora of health issues and diseases.

Bilberry Sauce

This simple Bilberry Sauce makes a delicious topping for ice cream or cakes. Enjoy!


  • 2 cups bilberries (frozen or thawed)
  • 1/2 cup sugar
  • 2/3 cup water
  • 1 tablespoons cornstarch
  • 1/2 teaspoon lemon juice


In a medium saucepan combine ingredients and stir until smooth. Bring to a boil, stirring constantly and cook for 5 minutes at a gentle simmer. Serve hot or cold.

In a medium saucepan combine ingredients and stir until smooth. Bring to a boil, stirring constantly and cook for 5 minutes at a gentle simmer. Serve hot or cold.

Adapted from a recipe on NW Wild Foods

Huckleberry Cream Scones


Huckleberries (V.Myrtilllus or Bilberry) is used traditionally as a natural remedy for kidney stones, scurvy and urinary infections. Bilberries can be used as a supportive treatment for diabetes, both because the berries reduce blood sugar and because they can prevent eye diseases and blood vessel disorders that can accompany diabetes.

Here’s a recipe for Huckleberry Cream Scones:

Preparation time: 30 minutes
Yield: 6 servings


  • 2 cups flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • 4 tablespoons cold butter, cubed
  • ¾ cup plus 1 tablespoon cream
  • 1 egg, beaten
  • ½ teaspoon vanilla
  • 1 cup huckleberries, frozen
  • 1 tablespoon coarse sugar


1. Preheat the oven to 400 F. In a medium bowl, combine the flour, baking powder and salt.

2. Add in the cubes of butter, and gently toss them with a fork to coat them with flour. Then use the back of the fork to crush the pieces of butter into smaller and smaller pieces as they combine with the flour. Stop when most of the butter is unrecognizable.

3. Make a hole in the center of the flour and butter mixture. Add the ¾ cup cream, egg and vanilla to the depression and use the fork to gently beat them together before gently combining them with the flour and butter. Just before the dough comes together, add the huckleberries. As gently as possible, continue stirring, just until the dough holds together.

4. Line a baking sheet with parchment paper and press the dough into a circle 1½ inches thick. Use a butter knife to cut the circle into six wedges. Gently separate the wedges so that they are at least 2 inches apart, and blunt the pointy end with your finger.

5. Brush the top of each with the extra tablespoon of cream, and sprinkle on some of the coarse sugar.

6. Bake for 20 minutes, or until the bottoms and tops of the scones are lightly brown.

From: Zester Daily

Bilberry Smoothie

800a753a20f7e739b23840655d243ac7Bilberries have been used for nearly 1,000 years in traditional European medicine. Bilberry fruits have been used in the traditional Austrian medicine internally (directly or as tea or liqueur) for treatment of disorders of the gastrointestinal tract and diabetes. Herbal supplements of V. myrtillus (bilberry) on the market are used for circulatory problems, as vision aids, and to treat diarrhea and other conditions.

Here’s a recipe for a simple bilberry smoothie:

  • 1 cup of bilberries
  • 1 cup milk
  • ½ cup of yogurt.

Whizz in a blender. Add honey and/or lemon juice to taste.


Cold Bilberry Soup


Some people use bilberry for conditions of the heart and blood vessels including hardening of the arteries (atherosclerosis), varicose veins, decreased blood flow in the veins, and chest pain. Bilberry is also used for chronic fatigue syndrome (CFS), hemorrhoids, diabetes, osteoarthritis, gout, skin infections, gastrointestinal (GI) disorders, kidney disease, and urinary tract infections (UTIs).

Here’s a wonderful dessert/dish for a summer’s day:

Take a quart of bilberries, bruise or mash. Add the same amount of water and a little lemon juice. Simmer, add sugar to taste. If you don’t like the seeds and skins, you can strain the liquid through a fine sieve or cheesecloth. Dissolve a little cornstarch and add to thicken, but take care not to use too much. Simmer a little while longer, then allow to cool and put in the fridge. Whip some cream. When the bilberry soup is cold enough, serve with dabs of fresh whipped cream.

Bilberry Jam

Bilberry is used for improving eyesight, including night vision. In fact, during World War II, British pilots in the Royal Air Force ate bilberry jam to improve their night vision. Bilberry is also used for treating eye conditions such as cataracts and disorders of the retina. There is some evidence that bilberry may help retinal disorders.

Here’s a recipe:

Put 3 lb. of clean, fresh fruit in a preserving pan with 1 1/2 lb. of sugar and about 1 cupful of water and bring to the boil. Then boil rapidly for 40 minutes. Apple juice made from windfalls and peelings, instead of the water, improves this jam. To make apple juice, cover the apples with water, stew down, and strain the juice through thick muslin. Blackberries may also be added to this mixture.

If the jam is to be kept long it must be bottled hot in screw-top jars, or, if tied down in the ordinary way, more sugar must be added.

From: A Modern Herbal

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"Diet has the distinction of being the only major determinant of health that is completely under your control. You have the final say over what does and what does not go into your mouth and stomach. You cannot always control the other determinants of health, such as the quality of the air you breathe, the noise you are subjected to, or the emotional climate of your suroundings, but you can control what you eat. It is a shame to squander such a good opportunity to influence your health." ~Andrew Weil, MD
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