Supper's On News – Supper's On!


Pink Lemonade May 12, 2018 07:26

Supper's On is pleased to support Pink Lemonade.  This group spends countless hours making and delivering meals to cancer patients.

Supper's On is donating meals on a weekly basis to help support what they are doing and we are hoping you can contribute as well.  For $10.00 you can have a organic healthy meal delivered to their home and know you helped make a difference in someones lives.

If you have a family member or friend that can use this service please reach out to them.  The are good peeps doing something to make a difference in someones lives.

To purchase meals go to use the drop down it's the last option on the list.  select then hit add to cart then continue with any other items you want to purchase.

To request assistance go here:

Ketogenic Diet January 08, 2018 09:33 1 Comment

So as many of you know my son is suffering from Post Concussion Syndrome (PCS) and to help his brain heal he is now on the Ketogenic Diet.  A lot of my clients are on low carb diets, fighting cancer or just trying to eat better.  So given I had to learn all about the Ketogenic Diet I'm offering it to all of you.  Below is an article from Dr. Ax he has been really helpful on my quest to learn about this diet and how to do modifications.

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.

When you eat something high in carbs, your body will produce glucose and insulin.

  • Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
  • Insulin is produced to process the glucose in your bloodstream by taking it around the body.

Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.

example frittata recipe

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

Energy Broth - Why is it good for you? January 08, 2018 09:27

Energy Broth - Get nourished instead of simulated by drinking the Energy Broth each morning. Your will discover it brings a clarity to your mind and the energy is long and steady.  This broth supplies electrolytes, b vitamins, photochemicals and boost circulation.

Drink one or two cups a day. You will feel amazing with this drink! Comes in a quart size jar.

Ingredients: onions, coconut oil, carrots, celery, apple cider vinegar, green tea, maca energy, powder, cordyceps powder, peppercorns, cayenne pepper, sea salt, nutritional yeast.

What are Antioxidants? How to get them? November 27, 2016 17:39

We all know that antioxidants are beneficial to one’s health. But what exactly are antioxidants, and why do we need them? Worry not. We’re here to explain.

The Cause: Oxidation

In order to understand antioxidants, we must first understand what they’re fighting against. Oxidation refers to oxygen’s interaction with any type of cell. Think of guacamole turning brown after being left out at a party, or a cut on your hand becoming inflamed and eventually healed. This process is completely natural and necessary in maintaining a healthy body. However, the process of oxidation can kill or damage some cells, which can then turn into free radicals. Free radicals are NOT nice.

The Effect: Free Radicals

Free radicals is the term used to describe the damaged cells that result from oxidation. These so-called “free” molecules have an odd number of (or unpaired) electrons. They are on the hunt to steal electrons from healthy atoms in the body in order to stabilize their molecular makeup. But by stealing electrons from healthy cells, free radicals set off a chain reaction of electron thievery. This process injures cells, damages DNA, and seeds disease such as heart disease, cancer, Parkinson’s disease, and many more.

While the body can naturally fight off normal amounts of free radical formation, external toxins like air pollution and cigarette smoke generate excessive amounts. This is where antioxidants come into play.

The Solution: Antioxidants

Antioxidants are chemicals, such as a vitamin, mineral, or other nutrient, that can donate electrons to counteract free radicals. Since they can safely give those greedy free radicals valuable electrons, antioxidants help to stop the devastating chain reaction which leads to poor health and disease. The body is equipped with a defense system of antioxidants, but many essential antioxidants must be supplied though our diet through antioxidant rich foods.

Antioxidant Rich Food

Now that you know what antioxidants are, here’s where you can find them:

Beta-carotene: Sweet potato, tomatoes, apricots, peas, mangos

Lutein: Spinach, kale, collard greens, zucchini, watercress

Lycopene: Red peppers, watermelon, tomatoes, papaya, mango

Selenium: Brazil nuts, sunflower seeds, oats, mushrooms

Vitamin A: Sweet potatoes, carrots, kale, butternut squash, cantaloupe

Vitamin C: Peppers, broccoli, kiwi, strawberries, pineapple

Vitamin E: Broccoli, spinach, almonds, sunflower seeds, avocado

Oxidation and the formation of free radicals are inevitable parts of life, but the damage they cause can be stopped and even reversed, thanks to the dietary superheroes known as antioxidants.


I loved this info and I just had to share it.

Broths that promote Energy, Health, Detox and Recovery! November 03, 2016 07:31

Introducing four new broths that promote Energy, Health, Detox and Recovery.  Order yours today and let's drink to feeling incredible!


Energy Broth - promotes energy from nourishment rather than simulation. Your energy will be a long and steady without that awful crash feeling. This broth is great for supplying  electrolytes, b vitamins, photochemicals for adrenal support (helping with stress management), cordyceps and cayenne pepper which will help in boosting circulation. One or two cups a day.


Detox Broth - Perfect way to help your body release toxins that accrue in the body via everyday living. It's a gentle diuretic using brown seaweed which is great for detoxification. One or two cups a day.


Beauty Broth - Fueled with anti-aging antioxidants, anti-bacterial properties and youth protective ALA and zinc it's a soup filled with amazing beauty powers and it taste really good!


Healing Broth - Perfect Broth when you are sick but good on a regular based because of all the other benefits it has. It's loaded with anti-inflammatory nutrients and antioxidants. Excellent tool to use for all types of stresses, diseases, and injuries.  Use this anytime you need some TLC.



Ajwain! Ajwain! Ajwain! June 13, 2016 12:46

My beautiful friend Elizabeth brought back some really nice spices from Pakistan!  Thank you so much!  The pic below is of Wes playing for Michael and Elizabeth at their wedding reception.   

I am passing along the health benefits of Ajwain.  Look for it in my menu next week as well as my soup for the Farmers Market.  The aromas from this spice is amazing; I can't wait to add it to my meals. So fresh!!!!  

Health benefits of Ajwain

  • Ajwain seeds contain health benefiting essential oils such as thymol, a monopterone derivative class of chemical compound which gives aromatic fragrances to seeds. In addition, they also compose of small amounts of other phyto-chemicals such as pinene, cymene, limonene and terpinene.

  • The active principles in the Ajwain may help increase the digestive function of the intestinal tract through facilitating release of gut juices (gastro-intestinal secretions).

  • Thymol, the essential oil obtained from Ajwain has local anesthetic, anti-bacterial and anti-fungal properties.

  • Likewise in caraway, ajowan seeds are rich in fiber, minerals, vitamins, and anti-oxidants

Lentil Soup Yummmm June 12, 2016 12:10

Wow!  A great response to the lentil soup this week!

Both #BeniciaFarmersMarket & #NapaFarmersMarket love it!  I will be doing this soup again soon :) - Below is a recipe of the soup.


  • ¼ cup extra virgin olive oil
  • 1 yellow onion, chopped
  • 4 carrots, peeled and chopped
  • 4 garlic cloves smashed
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • ½ teaspoon dried thyme
  • 4 lbs of tomatoes diced
  • 1 cup brown lentils, picked over and rinsed
  • 4 cups vegetable broth
  • 2 cups water
  • 2 tlbs of apple cider vinegar
  • 1 teaspoon salt, more to taste
  • Pinch red pepper flakes
  • Freshly ground black pepper
  • 1 cup chopped kale
  • 2 lemons as toppings
  1. Warm the olive oil pot over medium heat. 
  2. Once the oil is shimmering, add the onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Add tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
  3. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
  4. Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and purée the soup until smooth. Pour the puréed soup back into the pot and add the chopped greens. Add Apple Cider & cook for 5 more minutes, or until the greens have softened to your liking.
  5. Remove the pot from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. Serve immediately.


Napa Farmers Market May 31, 2016 15:49

First experience at the Napa Farmers Market 5/28/16!  Of course I had to be competing with other activities for this market.  It was Memorial Weekend AND BottleRock weekend in Napa but we still had a nice amount of foot traffic.  I served Roasted Garlic, Parsnip and White Bean Soup.  It was delicious! I was so happy that everyone braved the 90 degree heat and purchased a hot soup from me.  Next week it will be cold!

Miso Soup May 12, 2016 10:06

In my technology career I was blessed to spend 3 months in Japan on business.  I just loved it.  The food was to die for; I even lost 20 lbs!  Everyone was very friendly even if they didn't make eye contact their culture was warm and inviting.  Experiencing their traditions was something that will stay with me forever and I do hope I can take Wesley to Japan one day.  

A memory while I was in Japan.  During the day I had a translator that I worked with at night I was on my own.  I went to a sushi bar for dinner.  What I discovered was that each bar only focuses on one kind of dish...Sushi, Unagi, Tempura, Soba, Shabu-Shabu & Fugu (I had them all and even too many more to list).  You agree on a price and they seat you and bring you food.  What a wonderful experience, I didn't have to make any decisions or deal with the language.  This particular bar was selling Sushi and I had such a lovely experience I went back the second night thinking I have a home they remembered me I will come every night!  They had me sit in a special chair, everyone came out to greet me from the kitchen.  We agreed on a price and then they disappeared into the back and brought out their 'special items' and they were very excited for me to try their special foods.  It was a hard dinner.  Their special items were not so special to me.  I still have the salty, slimy, raw taste of sea cucumbers in my mouth!  I did eat every bit of it as it's rude not to eat what is offered. Needless to say I never went back to the same restaurant twice after that experience!  Which lead me to trying so many wonderful places!

When I came back to the states I wanted to try cooking the food I had in Japan.  I found a cookbook that does an amazing job breaking it all down.  Harumi Japanese Home Cooking. She providing sources and techniques in an easy format.  So if you are interested, she even has an easy udon recipe!  Super easy super fast and super good!  So much better than the dried versions.

True miso soup, starts with seaweed. As Japanese food aficionados know, the basic broth that serves as the foundation for most Japanese cooking, including miso soup, is called dashi. To make dashi, you drop sheets of crackly dried kelp into cold water called konbu in Japanese. I omit the fish flakes for my Vegan customers.  I really don't even miss it.  Turn the heat on medium and hang around the kitchen, keeping an eye on things. You want to bring the water to an almost boiling point without letting it actually boil. This can take a while.

Don't ever boil your miso soup. Most Japanese cooks believe the kelp releases bitter compounds if the water boils.  I don't know if it turns bitter.  I do know if you let the miso boil you will kill the active enzymes, the taste and a lot of the benefits of Miso will disappear. Besides we don't want to anger the God of Miso!

In 1908, Japanese chemist Kikunae Ikeda, discovered kelp will release compounds known as glutamate, which is the savory taste of umami. Ikeda discovered the compound could be manufactured into a white powder which we know as MSG.  So skip the chips section, because Miso Soup is Mother Nature's MSG!  Drink up.  

Ingredients: Seaweed, carrots, broccoli, mushrooms, fennel, peas, miso, chili, garlic, ginger, lemongrass, leek, soy sauce, Tofu, soba (buckwheat), cilantro, sesame seeds, lime

Stop by the Farmers Market and a taste of this delightful goodness!  You will love it.  It's clean, healthy and it will make you smile!

Benicia Farmers Market! May 07, 2016 13:08

Benicia Main Street is located on 1st Street down by the water. Every Thursday 4-8.  There are amazing vendors to fulfill your hearts desire on a weekly basis! 

Supper's On has a booth selling Soups! I'm hoping to get my name out there to build the other side of my business as well.


 We will always have a soup that is Vegan and in a couple of weeks I'll add a soup that is vegetarian, meat lovers, or Paleo focused.  Sign up to get notified about what soup I will be serving up each week and sometimes I'll add a secret word and who knows if you share that word you might get $$ off or get to take home something special that week!  Sign me up!

 Miso Soup will be my soup this week - Delicious!

Some of my favorites at the farmers market so far!

Fox and Fawn who doesn't love them.  Best cupcakes ever!!!

Best Damn Nuts - Booth right next to me - Truly amazing nuts!  Great people have been so helpful getting my booth going.  

Flying Cow - 100% grass fed beef Great place to pick up some yummy beef.  Love keeping it local.

Bees Are Buzzing In Benicia Backyards March 03, 2016 18:36

This article was in the Benicia Magazine.


Auction time - Win Supper's On Meals! February 11, 2016 09:25

Get your auction tickets here:

Take the stress out of cooking. We will prepare and deliver organic seasonal meals to your doorstep.

 This offer is once a week for four weeks in a row.

The certificate includes:
Entrees for everyone (2 adults & 2 kids)
One quart size soup
One family style salad
One desert

Free delivery to your home in Benicia

Choose delivery date Wednesday or Thursday each week.

Menu changes weekly and can accommodate all dietary restrictions.

Certificate expires Dec 1, 2016

Go Dairy Free...Here's how! February 07, 2016 07:28

Click on the video to see how you can go dairy free too!

12 tips on staying on track to the new healthier you! January 15, 2016 08:17

  1. Set small goals first - don't get overwhelmed by the big goal.  For Example:  only focus on  small items first...I will eat 5 servings of fruit and vegetables a day, incorporate leafy green veggies into 3 meals a day, drink at least 68 ounces of water daily, etc.

  2. Keep a food journal. This is really helpful.  It's good to go back and review each week.  It will help you see what changes need to be made.  Also, if you are writing it down or logging on your phone that takes time and you may just skip that dessert.  MyFitnessPal is a great resource for tracking on your phone.

  3. Remove all the processed junk food out of your house. Out of sight out of mind!

  4. Skip the pantry and head to the fridge. When looking for a snack, I tend to stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edmamae, etc.)

  5. Try to incorporate the 6 taste senses in your food: Sweet, Sour, Salty, Bitter, Pungent, and Astringent. While the first four tastes are recognizable, the last two may not seem familiar. Pungent taste is hot and spicy as found in a chili pepper while the astringent taste is dry and light as found in popcorn. Studies have been found that by adding all 6 taste senses your body is satisfied and you don't don't have that urge to go looking for other food.  Use my website for ideas each week I have a new menu each week and I always make sure all 6 senses are there.

  6. Enlist support from your friends and family. It's good to get friends to do this with you or at least let them know what you are doing so they give you the support you need.  

  7. Team up with a friend and hold each other accountable for eating healthy.  It's also fun to have someone there with you.

  8. Eat and drink water every 2-3 hours. This keeps your metabolism running and also makes sure you don’t get ravenous and end up eating whatever is in sight when you get home from work.

  9. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having a bowl of carrots in water in the fridge as well as clean vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track. I like to make big batches of roasted veggies and brown rice or quinoa at the beginning of the week so I have healthy foods in the fridge ready to go for quick lunches.

  10. Always bring a healthy snack with you when you leave the house for more than a couple hours. Apples, bananas, fruit, bars, and carrots are super portable.

  11. When going out to eat, look the at the menu for the restaurant online.Deciding beforehand what healthy option you’re going to get can be helpful so you’re not tempted by unhealthy options once you’re there.

  12. Don’t let one set-back keep you from working toward your goal. Don’t get down on yourself if you slip-up -just make sure your next meal is a healthy one!


What is clean eating anyway? November 15, 2015 12:43

Clean eating is eating food in their whole sate.  The food is vegetables, meat and fish.

Does your orange juice come in a bottle?  


Are your chicken nuggets frozen?  Those would be considered processed even if they said 'organic' or 'natural' that is not clean eating.

Power Bowl

How do you do you do this? Take baby steps:  Start off eating 50% whole food and 50% processed.  Just  try and make your processed foods good choices:  Frozen veggies, butter, and grass-fed ground beef are all processed but good for you. If you are already there - then change it to 70% whole food and 30% processed.  

 Work your way to 90% whole foods and 10% processed.  

  Skip your sodas and juices.  It's just a lot of sugar and preservatives and zero

veggiesamounts of fiber.  If you can't live without your soda, purchase a soda machine and make your own.  Want juice?  Purchase a juicer and juice your own.  hat way you know what is going into your bodies and you have control over it. 

I know if I stop for fast food I start feeling really sick, slow and sluggish within minutes. It takes several days to feel better.  Supper's On food is close to 95% clean eating.  We make all our own dressing, sauces, our meat is processed as is our Olive oil is processed but from a farms we know and trust.  

It's time to take control back on our food supply and your bodies.  I promise you will feel like a new person!  You will find that love for food again.  Where your every day meals are just as good and your going out to dinner meals.  Let Supper's On help you make that transition.  By eating my foods you will see how wonderful it can be to eat whole foods and how flavors will just jump off the pate!

What do you know about Vitamin C? Fact or Myth November 14, 2015 09:10

Blasting a cold with vitamin C will fight it off: myth

Now that cold and flu season is officially here, people are loading up on OJ and C supplements to avoid getting sick. But sadly, that may not be as beneficial as you think.

While some research shows that people who regularly take vitamin C supplements may have slightly shorter colds or somewhat milder symptoms, for most people, boosting vitamin C doesn’t reduce the risk of catching the common cold. 

It is true that vitamin C is critical for immune function, and that it plays a key role in wound healing. But the best way to keep your immune system strong is to eat cleanly, including vitamin C rich produce, all the time. Unfortunately, the latest stats show that three-quarters of Americans fall short of the recommended minimum two daily cups of fruit and 87% fail to eat the advised three daily cups of veggies. Fill that gap and you’ll easily take in at least 200 mg of vitamin C daily, enough to keep your immune system well supported every day so you won’t need to play catch up.

Vitamin C deficiencies are rare: fact

Our bodies cannot produce vitamin C, which is what makes this nutrient essential, meaning we must obtain it from food. But these days a deficiency serious enough to cause symptoms, which can include bleeding gums and nosebleeds, swollen joints, rough, dry skin, and bruising, is pretty rare.

The recommended daily target for adults is 75 mg for women, and 90 for men, although many experts believe it should be raised to 200 mg, the amount that saturates the body’s tissues. One medium orange provides about 70 mg, and scurvy can be prevented with as little as 10 daily mg of vitamin C. In other words, you’re probably not at risk of a true deficiencybut that doesn’t mean you shouldn’t strive to get enough.

Citrus is the best source of vitamin C: myth

While citrus is an excellent source of vitamin C, a veggiebell pepperscomes out on top. One cup of chopped raw red bell pepper (about the size of a tennis ball) packs 200-300 mg of vitamin C, about 100 more than a cup of OJ. Other good sources include broccoli, Brussels sprouts, kiwi, strawberries, papaya, pineapple, and cantaloupe, as well as (of course) citrus fruits, like oranges, tangerines, and grapefruit.

Adequate vitamin C intake helps weight loss: fact (mostly)

A low blood level of vitamin C has been linked to having a higher BMI, body fat percentage, and waist circumference, compared to people with normal levels. And a study from Arizona State University found that vitamin C Status might affect the body’s ability to use fat as a fuel source—during both exercise and at rest.

To reap vitamin C’s weight control benefits your best bet is to focus on being active, and making your meals with colorful produce that’s naturally rich in vitamin C.

You can’t get too much vitamin C: myth

Your body can’t store vitamin C, so when you consume more than you need the surplus is eliminated by your kidneys in urine. That doesn’t mean however that big doses can’t create unwanted side effects. Vitamin C is one of the nutrients that has an established Tolerable Upper Intake Level, or UL, essentially the maximum advised intake, from both food and supplements combined. For vitamin C it’s 2,000 mg a day, and while some people may be fine taking in this amount or more, megadoses of vitamin C supplements have been shown to trigger bloating and digestive upset, diarrhea, nausea, vomiting, heartburn, headaches, insomnia, and kidney stones. Bottom line: more definitely isn’t better; just enough is in fact just right!

Have you tried to use Utter voice commands for your phone? November 13, 2015 15:20

I know this isn't food related but i use this app for Supper's On.  It's a lot of fun to use and very helpful when I'm multitasking and need to be hands free.

I highly recommend you listen and work the tutorial before ever using.

Utter has a lot of power as long as you know how to use it!  Give it a try  !


Sweet Potatoes and Yams are the same thing...What? November 10, 2015 15:26

The beautiful sweet potato is not a potato not even in the same family (Solanaceae) as the potato.  It's from the Convolvulaceae family also known as a the morning glory!  Pretty crazy.  In the US we call the darker color a yam.  But it's not really a yam it's a sweet potato.  

There are over four hundred sweet potatoes varieties that are not genetically modified but heirlooms.  

The flesh comes in a large range of colors purple, white, yellow, red, and orange. They can be different sizes and shapes and even have very different flavors.  

They can be grouped into two categories for texture.  firm, dry, mealy or soft and moist.  Both have a starchy and sweet taste.  

Mix them up have some fun with the family this Thanksgiving and blow their mind!

Sweet Potatoes are GOOD for you!  They are high in fiber; high in antioxidants; low on the glycemic index and an excellent source of potassium. Go ahead and eat those sweet potatoes!  I'm making a Sweet Potato & Cauliflower Puree with a Kick on the side - It will be so good and so good for you! You can still order some for this week!







What to do with all of of your Pomegranates! October 25, 2015 07:14


So you have a lot of pomegranates?  Use my tips to enjoy the pomegranates throughout the season and into winter.  

1. Get two bowls (place some water in one) your knife, and a cutting board.  Get your favorite TV show on.  You will be here for about an hour!

2. Score and cut of the top and bottom of each pomegranate.  Start peeling the skins of the pomegranates. Next work to remove the membrane in the water so the seeds fall into the bowl.  Using water keeps your hands from getting stained red!

3. After the pomegranates are clean from the membranes.  Strain half the seeds and place on a cookie sheet to dry.  I line the cookie sheet with towels. Once the pomegranates are dry; place in baggies and freeze.  You will have seeds to top salads, meats, fish  or just eat at a moments notice!

4. Take the other half of pomegranate seeds and juice them.  It's the quickest way to get the juice from the seed.  Pour the juice into silicon muffin or bread pans.  I use silicon because it's easy to work with. Place some saran wrap over them and stick them in the freezer.  Leave for about 2 hours.  Pop them out of the silicon mat and place in a baggies.  Label the baggy and now you have small portions of pomegranate juice to do with whatever you want!  

5. I pull out a block and place it in a mason jar to thaw.

I make salad dressings, balsamic & pomegranate reduction sauces.  I add it to juice drinks, cereal, desserts the ideas are endless.  The cleaning is already done and get you to enjoy the taste and healthy benefits of fresh pomegranates! 

How to get kids to eat Veggies October 23, 2015 18:24

Are you having a hard time getting your kids to eat veggies?  

I have some steps that might help you.

1. Incorporate Veggies into their Favorite Food 

  Although some kids may not like the idea of messing with their favorite dish, many will be willing     to experiment. If your kids love hamburgers, try adding a piece of lettuce or tomato and see how they’ll take it. You can also try sneaking some finely chopped broccoli flower and spinach into lasagna. With the broccoli mixed in with the ground beef and the spinach layered in with the cheese, they will enjoy the same textures they have come to love in lasagna.

2. Take them out to a Healthy Restaurant
Tell them they are getting big and order off the grownup menu instead of the kids menu. I never like the choices offered on the kids menu.

3. Use Your Imagination
Make it fun - cut veggies into heart shapes (use cookie cutters - spirl them just make it fun).  Talk about how pretty it looks to have lots of color on your plate.

4.  Let them Help You Prepare Their Meals 
Many kids will be willing to taste something they have made by themselves. Take your children shopping for vegetables and have them help you prepare their food. Let them wash, peel, and flavor their veggies.  It's ok if the counter gets dirty let them have some fun.

5. Give Kids Time to Be Familiar With Their Veggies

Introduce one kind of vegetable at a time. Avoid giving them a plate filled with unfamiliar things. If you were able to get your children to eat carrots today, let them enjoy carrots for a week before adding another type of vegetable into their meal.

 6. Let Them Try Vegetable Juice 
 Sometimes kids already have a preconceived apprehension to veggies because they think      anything that’s healthy and good for you cannot be delicious. Introduce them to fruit and vegetable juices and they’ll see veggies as a treat! Organic vegetables yield naturally sweet juices. You’ll be surprised to find your kid drinking up broccoli, spinach and carrots.  the best juice  to try - Carrot, Apple & Ginger - it's sweet, a pretty orange color and full of yummy goodness!  Testimonial on Supper's On! Juices:  Amy E.       5 stars / Love, love, love the juices!!! Not too sweet, just perfect!


7. Be a Good Example 

Kids learn by example. You can’t expect them to eat vegetables when they don’t see you doing it. Make sure to eat veggies and let your children know how much fun you’re having and how good they taste.

Helping children who are picky eaters should be a family effort. It doesn't just rest on the shoulders of the parents. If you have older kids, encourage them to help their brothers and sisters, too. When children are comfortable and having fun, they won’t feel as if they’re being forced to do something they don’t want to do.

Are you ready to turn your mealtimes around? Do you need help with veggies?  Try Supper's On.  We always add cool veggies to our meals.  Our salads are beautiful and dressing are always on the side.  

Try our our food Use this coupon for $5.00 off - 0Y5LM8EBQEQR

Fall colors! A welcome time of year October 21, 2015 13:36


I just love the flavors of fall.  It's a time for comfort food a time to slow down.

The winter garden is so much easier to manage.  Toss seeds in the ground and before you know it you have broc, cal and all the cabbage you could ever want.  I also get to harvest my bees, ginger and horseadish.  I also use this time to preserve pomegranates. I have a farm that will give me all of the splits.  I juice them or sauces and salads. It makes the best salad dressing! So if you are ordering in the fall you can bet you will get my fall veggies!  Happy fall day to you.

Turmeric - Why drink it? Why eat it? October 19, 2015 09:49

Some good information on Turmeric. Did you know Benicia, CA is a good place to grow Turmeric? The plant is really pretty and can grow almost 5 feet high. It takes 2 years before you can harvest.

The image below is a very health plant. 

The health benefits of Turmeric:  

It's a perfect herbal remedy to manage inflammatory issues like arthritis, fibromyalgia and bronchitis along with other chest and skin infections. Moreover, it is also used to manage mild gut conditions like gas trouble, diarrhea, bloating of stomach, disorders of liver and intestines and water retention by kidneys.  but as with everything it needs to be taken in moderation.  There are side effects for some:

To use as a tea go here:




Organic Brown Rice...Only what Supper's On uses! August 24, 2015 09:45

Supper's On will always use brown rice over white white in it's meals.  If you want white rice you have to select it as an option.  By default it's brown rice.  However it's not just brown it's Massa Organics!  An amazing company that started because they were tired of the poisons sprayed on our food.  

They started by converting a small part of their land to organic rice production, adding a little more each year.  They built a straw bale house in 2002 out of the rice straw from the adjacent fields, and children quickly filled it.  they added the almond orchard in 2004, and proceeded to learn how to grow rice and almonds without the aid of chemicals. 

They started selling at farmers Markets!  Go Massa!  

That was so successful the purchased a small flock of Dorper sheep to graze the weeds in the almond orchard.  Those integrated systems have led to much less “conventional” agriculture than just going organic ever did.For many years they were hoping to incorporate animals into their farming system, they experimented with ducks in the rice fields.  That was marginally successful, but when they got the opportunity to partner in a hog raising operation, they jumped at it.  They learned how to incorporate them into their cultivated and “natural” areas on their property.  

Supper's on purchases the almonds, sausage and rice from these guys.  I love that when I call I always get someone that I can talk too, no voice mail no routing the phone to another country.  Just the good hard working folks at the farm.  If I run across an issue however small it might be they will take care of it and follow up to make sure all is good.  That is what it's like working with local farmers.  I love my job!

Organic Children Lunches August 20, 2015 11:04

Let Supper's On take the headache away by providing lunches for your children each week!

We prepare 1-5 lunches for your little ones each week.  I need the orders at least four days in advance as I only make enough that is ordered.  I pride myself on no waste.  It keeps both of our cost down.  For example:  if you order lunches on Wed 8/26 those lunches can be delivered by Sunday night 8/30 however if you order after 8/26 the lunches will not be delivered until the following Wed.  9/2. 

Each meal will be well balanced and include grain, fruit, protein and dairy & a little treat!

An example of a kid lunch is listed below but may be different based on what is in season and what I'm cooking for the week .  The meals will always be colorful, playful and never spicy: No food will touch

Cracker Box: Crackers, Roasted Thinly Sliced Turkey, Cheddar Cheese, Carrot Sticks, Watermelon & a treat. 

Sushi Box: California Roll, Thin Veggies, Hard Boiled Egg, Grapes & a Treat.

Roll up Box:  Tortilla, Roasted Ham, Cream Cheese, Cucumbers, Leafy Greens & a Treat.

Pitta Box: Tuna Salad, Greens, Cherry Tomatoes, Savory Muffin & a Treat.

Pasta Box: Salmon, Bow Tie noodles, Basil sauce on the side, Thin Carrots, Strawberries & a Treat .

 If you have dietary requirements, i.e. no dairy - please list them in the notes section of the cart so that I can accommodate.

Containers are BPA free & FDA approved food grade materials, dishwasher safe on top rack, includes built in fork,spoon.

King Salmon - It's local, Line caught and Fresh! August 20, 2015 00:41

What is "line" or "troll-caught" salmon and why is it so expensive?

Well to put it frankly - it's one of the best quality fish you will find!

It's the only way Supper's On will purchase salmon.  Line caught or troll caught Salmon are often caught further from the fresh water and spawning phase of their life cycle, which translates into a bright, shimmering silver skin color and very high fat content and flesh quality. Troll-caught salmon are handled one at a time with "kid gloves" by the fishermen who can expect to receive top dollar for their catch. The salmon is immediately bled, cleaned, and iced.

Wesley is holding a 15 lb king salmon that we selected for Supper's On Meals.  It's a beauty!

While net caught fish may also exhibit excellent skin color and flesh quality, they tend to be caught nearer to shore in higher volume, so the fish will not receive the individual attention given to troll caught fish. Consequently, they may incur skin discoloration and bruising. While net-caught fish are often immediately chilled in refrigerated sea water (or totes of ice on smaller vessels) they are seldom bled or cleaned until being delivered to shore based processing plants.

Vital Choice for Alaskan king and silver salmon are troll caught, this harvest method is not commercially effective for sockeye salmon, which are caught primarily by either gill net or purse seine. This is because sockeye feed primarily on plankton and krill, and will rarely strike a troller's lure.

What about farmed fish? There are many reasons not to eat farmed fish:  Disease Passed to Wild Fish; Omega-3 Levels Are low; Damage to  Local Ecosystems; Fish Feces Harm Coral Reefs just to name a few of the reasons.

If you need another reason to pay a little extra for the line and troll caught fish; you will sleep better knowing it's the most environmentally and socially responsible way to catch fish. Regarding the environmental benefits – pole and line fishing is extremely selective; in fact the fishing is done literally one-by-one. There is no by-catch that has to be discarded.  So as a consumer you also feel good supporting those that are local and not being wasteful.  So pay that extra amount and know what you are getting.  Also purchase your fish from a reputable fish monger.  Bonitia Fish Market in Berkeley is awesome; tell them you are a client of Supper's On and they will take care of you!



Is there a scientific reason for our intense desire for chocolate? August 17, 2015 12:43

Ancient Aztecs believed chocolate conferred sexual prowess on those that consumed it.  They even celebrated the harvest of the cacao bean with festivals of wild orgies. So I wonder is chocolate a food or a passion?  A Spanish priest tried to prevent his New World parishioners from drinking chocolate and he was found dead; poisoned the very next day.  Researches have studied the effects of chocolate for a very long time.  As it turns out there is a somewhat scientific reason for our desire of chocolate.  Chocolate contains unusually large amounts of PEA / phenylethylamine, a stimulant similar to chemicals released by the human body by someone in love.  Some scientist say that the caffeine in chocolate causes cravings.  Others attribute chocolate's addictive properties to chemicals call cannabinoids, which are in the same family as certain molecules found in marijuana.

But do these explanations make sense?  To get the same amount of caffeine as an 8 oz cup of coffee you would need to eat 1 lb of chocolate.   But to get any pharmacological effect from cannabinoids, you would need to eat 27 lbs of chocolate!  Maybe it's not the chemicals released when eating the chocolate that we feel.  Maybe it's the chocolate itself.  Maybe it's the fill of the choc melting in your mouth as you take a bite combined with the smell that provides the satisfaction and fulfills the desire.

I have an intense desire for chocolate and knowing that chocolate is also good for me helps to free me of any inhibitions I may have on the desire for chocolate. How is it good for you?  The image above is Cocoa Nibs..which are full of antioxidants fighting off free radical damage. Cacao is one of the highest sources of antioxidants you can find. Also, there is a huge amount of fiber in just one oz serving of Cacao Nibs ...9 grams! High in magnesium, potassium, and if you are in a bad releases neurotransmitters to release those feel good hormones ... endorphin's get released to give us alertness, contentment and a better sense of well being!   I only feel this way with chocolate made from cacao -- the solid part of the cocoa bean that gives chocolate its characteristic color and flavor. This means either very dark chocolate or unsweetened cocoa powder is best.

I think it's a food and a passion and one to indulge in from time to time!  Order your chocolate desert today from Supper's on and know that you are eating only the best of ingredients with the fullest of flavors.

Jing that energy that keeps you going all day August 17, 2015 11:39

Ever felt totally wiped out? You find yourself eating junk food and nothing is getting you out of that funk?  That stuck to the floor kind of feeling like someone needs to peel you off?  Why is it that some days you can do anything and you have a ton of energy and other days not so much?  

Think back to what you are eating.  

That energy that keeps you going on long, hard days is called 'Jing' in Chinese medicine. And once you wear it out, it's really hard to get it back. But no worries you can get it back.  

Any food that comes from the water - fish, seafood, and sea veggies help to replenish your Jing. Think salmon, shrimp, oysters, sushi, nori seaweed. Aim for variety. If you're vegetarian, skip the seafood and go straight for the seaweed. 

The other Jing-forming food is seeds. Sesame seeds, especially black ones, are the best, but try to eat many different types. Pumpkin seeds, hemp, flax, chia, sunflower, the list goes on. Get this pine nuts are considered seeds, so eat your pesto! Make homemade seed butters (like peanut butter, but with seeds instead), roast seeds in the skillet and sprinkle them on your oatmeal or veggies. Try it when you are feeling wiped out.  Add some sesame seeds to your salad or soup and experience your energy coming back.

You will know Jing is back!  Supper's On makes  an amazing salad filled with Spinach, pumpkin seeds, sunflower seeds, sesame seeds and cumin seeds.  It's called the Energy Salad!  Be sure and order it next time it's super easy to make yourself and your body will be grateful for the added energy.

What is CoQ10 Anyway? Why is it important for your body... August 12, 2015 12:45

Coenzyme Q10 is a substance that is made in the human body and functions like an antioxidant. It’s important because it helps give energy, boost the immune system, and scavenges for free radicals. Our bodies create the coenzyme, and cells use it to produce energy we need for cell growth and maintenance.

The highest concentrations of CoQ10 are found in the heart, liver, kidneys, and pancreas. Levels of CoQ10 decrease as we age and it may be low in people with cancer, genetic disorders, diabetes, heart problems, and Parkinson’s disease. You can use supplements to get your CoQ10 or you could eat the food that will convert to CoQ10.  A deficiency of CoQ10 include things like heart failure, high blood pressure, fibromyalgia, depression, migraines and chest pain.  

If you are not concerned about the deficiencies of CoQ10 it might be interesting to learn it also helps with aging skin!  Another great reason to eat your Veggies!

CoQ10 is naturally found in high levels in organ meats: liver, kidney, and heart, and in beef, sardines, and mackerel.

Vegetarians or Vegans who do not eat the above foods can find suitable alternatives:  Vegetable sources of CoQ10 include spinach, broccoli, and cauliflower. Legumes sources include peanuts and soybeans.Most people can get enough of CoQ10 naturally. 

Lentils Eating a diverse, plant-based diet that includes legumes and the vegetables noted above will ensure that your body has enough CoQ10 to function properly, even if you’re not eating organ meats.

An example of a meal packed with CoQ10 would be a lentil, spinach and mushroom salad.  For side dishes try cauliflower rice. Supper's On always has weekly options to get your CoQ10.  The image on the left is packed full of CoQ10 it's a lentil, spinach and walnut salad.  It's Delish!!     

In the book, “The Most Natural Cures on Earth,” Dr. Jonny Bowden states that anyone over the age of 40 should take at least 60 to 100 mg of CoQ10 every day, regardless of whether or not you have a family history of heart disease. For those with high blood pressure or high cholesterol, who are at risk for heart disease, Bowden recommends taking 100 to 300 mg of CoQ10 each day.

At the 2009 UCLA Research Conference on Aging, Professors Frautschy and Zhaoping Li agree eating a variety of vegetables and fruit is the best way to ensure that your body maintains proper levels of Coenzyme Q10 and other essential nutrients.

I try to stay away from supplements myself and get all my nutrients from organic seasonal food.  I believe most of your nutrients can come from food as long as the food is organic.  Supper's On prides itself on providing a diverse plant based menu option that can help you to ensure you are getting the nutrients you body needs.

 If you feel that your CoQ10 levels are low, particularly if you’re worried about aging healthily or if you have low energy levels, obtain a blood test and discuss supplementation possibilities with your doctor.

Please note:  I am not a medical professional.  The above information is my research that I have done on CoQ10 and my own finding of compiling data into one source. Please work with your doc or do your own research to verify this info.

Supper's On is now online! August 12, 2015 06:19

Hi Wonderful Clients!

Thank you for being patient with me on the start up of this business!  I have learned a lot in the last nine months.  Your feedback has been heard!  As you will have noticed now that we are online I'm billing a small delivery fee for the food that gets delivered.  Also the sales tax is broken out, this will be much easier to manage.  I hope this will help keep the food cost down.

I'm excited about going online and hope it will give you a window into where your food is coming from.  Presentation should be better who doesn't like pics and it should be a whole lot easier to order and track now.   

Please keep sending pictures ($5.00 off your food if I use it), and also keep sending that feedback!


Many thanks!

Suppers On Team


Horseradish May 21, 2015 11:39

This is a Horseradish Plant.  I use horseradish in a lot of Supper's On foods, dressings and juices.  You can eat the leaves but there is a kick tied to it!  You harvest the roots in the fall.  However I find if you dig a little bit and cut off a portion of the root that the plant can continue to grow and continue to keep producing roots.  Also It's a great way to keep weeds at bay.

Both the root and leaves of horseradish contain potassium, magnesium, vitamin c and calcium. Horseradish leaves were used by early physicians and healers to treat a variety of ailments such as asthma, toothaches, arthritis, colds and coughs

Additional health benefits of horseradish:

  • Horseradish is low in calories and fat. However, it contains good amounts of dietary fiber, vitamins, minerals, and anti-oxidants. Certain active principles in it found to have been anti-inflammatory, diuretic (increase urine output), and nerve soothing effects.

  • The root contains many volatile phyto-chemical compounds, which give its much-famed biting character. Some of the major constituents in the root are allyl isothiocyanate, 3-butenyl isothiocyanate, 2-propenylglucosinlate (sinigrin), 2-pentyl isothiocyanate, and phenylethyl isothiocyanate. It has been found that these compounds have been known to carry anti-oxidant and detoxification functions.

  • Some of the volatile phyto-chemical compounds in the root stimulate secretion of salivary, gastric, and intestinal digestive enzymes, and thereby facilitate digestion. It thus, works as a potent gastric stimulant which increases appetite.

  • Horseradish has good amounts of vitamin-C, which is a powerful water soluble anti-oxidant. 100 g fresh root holds 29 mg or 41% of daily-recommended values. Vitamin-C helps alleviate viral infections by boosting immunity. In addition, it helps remove harmful free-radicals from the body and may help protect it from cancers, inflammation, infections, etc.

  • This root-spice has some of vital minerals in moderation like sodium, potassium, manganese, iron, copper, zinc, and magnesium. Iron is an important co-factor for cytochrome-oxidase enzymes during cellular metabolism. It is also required for red blood cell production in the bone marrow. Being an important component of cell and body fluids, potassium helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the powerful antioxidant enzyme, superoxide dismutase.

  • In addition, the root has small amounts of essential vitamins such as folate, vitamin B-6 (pyridoxine), riboflavin, niacin, and pantothenic acid.

Backyard Honey May 14, 2015 10:17

Backyard Honey.  

This is a great picture of Wes and I harvesting honey.  As you can see we do it the old fashion way.  A bucket, A rubber Band and Cheese Cloth.  I'm holding a frame of honey (it was really heavy and I had a hard time holding it and trying to take the pic ha!!) the frame is what I pulled out of the Super.  I scrape off all of the honey place the frame back into the super and let the bee clean it up and use it again.  They do a much better job than I ever would of cleaning the frame so I don't even try.

We strain the honey from the wax and then use clean the wax and use it to make lip balm  & candles.  The honey is used in place of sugar in a lot of recipes.  Also I use it to add some sweetness to my salad dressings.


This is a great Webinar on eating to live to be 100! May 11, 2015 09:44

Great info on eating healthy.  Click on the link to learn about eating the right way!


The link to this company:


Strawberry Days at Eatwell Farm May 11, 2015 09:38

I love this time of year.  When strawberries come into season Eatwell Farms opens their farm to the public and you can and pick and eat all you  want.  Also for a small fee you can pick, purchase and take home!  Thoughts of everything strawberry...jelly, deserts, ice cream smoothies lemonade dance in my head!

You can enjoy this experience as well! 

Date:  May 24th
Time:  Arrive at 11:00 am
Where:  Eatwell Farms – Strawberry Days
Address:  5835 Sievers Rd, Dixon, CA 95620

Eatwell Farm is an organic and seasonal working farm (CSA) that allows you to pick and eat as many strawberries as you can while you are on the farm in the month of May.  They also allow you to pick and take home strawberries $1.50 per lb.  Sometimes they even have good deals to sign up as a new member.  If you do sign up please tell them I sent you.  I get a yummy jar of tomato sauce for referring folks to the program.

Tickets are $10.00 per adult, $5.00 per child – you can purchase your tickets here: