3. Health – Fitting Out!

Kefi L!fe
Kefi L!fe
3. Health - Fitting Out!

3. Health – Fitting Out!

What is Fitting Out and why does it make a difference in your health and well-being? Nature and birds teach us something, and so does Zemach Zohar, a former Israeli sergeant, as he advises us to escape the matrix.  Also, use the Circle of Life tool as a way to determine your satisfaction with your overall life and wellness. Part of wellness, eating the rainbow, obviously.  Check out my Godmother-Myrtia’s Marinated Vegetables – Lahanika Marinated recipe, it’s delightful and robust.



Lahanika Marinata

The French call these bite-sized marinated vegetable appetizers, “Legumes a la Greque”.


  • 6 cups water
  • 1/2 cup dry white wine
  • 1 cup olive oil
  • 1 cup fresh lemon juice (approximately 4 lemons)
  • 10 sprigs parsley
  • 1 stalk celery with leaves
  • 1/2 teaspoon fennel seed
  • 2 cloves garlic, chopped
  • 2 sprigs fresh thyme
  • 2 teaspoons salt
  • 10 peppercorns, cracked
  • 10 coriander seeds, crushed


2 pounds – a combination of any of the following:

  • small boiling onions of uniform size (1-inch in diameter), peeled and left whole (or frozen boiling onions, defrosted)
  • tender young green beans, trimmed but left whole
  • trimmed artichoke hearts, quartered (or frozen artichoke hearts, thawed)
  • small carrots, peeled and cut length-wise into sticks
  • small zucchini or yellow crookneck squash (6-inches long), sliced in 1-inch widths (if small squash are not available, half a larger squash length-wise and slice each half into 1-inch widths)
  • small green, red or yellow peppers, seeded and cut length-wise into 1/2-inch strips
  • celery stalks of uniform size, peeled and sliced into 1-inch widths
  • cauliflower florets, cut into bite-size pieces
  • broccoli florets, cut into bite-size pieces
  • small whole mushrooms of uniform size (1-inch in diameter)


  • 1 bunch red leaf lettuce
  • 1/4 cup chopped fresh parsley


Yield: 10 appetizer servings or 6 salad servings

  • Combine marinade ingredients in a large pot and bring to a boil. Lower temperature and simmer for 1 hour.
  • Strain marinade into another pan, discarding herbs and seasonings. Return marinade to pot and bring to a boil.
  • Add onions and when marinade returns to a boil, lower heat to simmer, cover pot, and cook onions until tender but not falling apart (15 to 20 minutes). Using a slotted spoon, transfer onions to a large container with a tight fitting cover.
  • Raise heat and bring marinade back to a boil. Add green beans and when marinade returns to a boil, lower heat to simmer, cover pot, and cook beans until tender but still crisp (20 minutes). Transfer beans to container with onions.
  • Continue in this manner with remaining vegetables, never cooking more than one vegetable at a time. The following chart gives the cooking time for each remaining vegetable.
    • Artichokes: 10 to 15 minutes, depending on size
    • Carrots: 10 minutes
    • Zucchini and yellow squash: 5 minutes
    • Peppers: 5 minutes
    • Celery: 5 minutes
    • Cauliflower: 5 minutes
    • Broccoli: 3 minutes
    • Mushrooms: 3 minutes
  • When all the vegetables have been cooked, set marinade aside and cool to room temperature. Pour cooled marinade over vegetables, seal container with a tight fitting cover, and refrigerate vegetables for 12 hours or overnight.
  • To serve, lay a bed of lettuce leaves on a large serving platter. Drain vegetables in a colander (reserving marinade for storing leftovers) and arrange pieces attractively over lettuce. Moisten vegetables with a little reserved marinade and garnish with chopped parsley.


Leftover vegetables will keep for several days refrigerated in marinade. The marinade can also be reused for preparing more vegetables.