Recipes


Cooking feeds your body, mind, and soul. It allows you to control the food you put into your body, connect with your family and friends over a home cooked meal, and save the money you might otherwise spend in restaurants or on processed, prepackaged foods. Believe it or not, making simple and satisfying meals from scratch doesn’t have to be hard. Here are some of my favorite easy, healthy recipes. You’ll find that eating well can also be delicious!



Table of Contents

1. Beans
2. Breakfast
3. Desserts
4. Other Vegetables
5. Salads
6. Sauces and Dressings
7. Tofu and Tempeh
8. Fish
9. Grains
10. Holiday
11. Juices/Tea
12. Leafy Greens
13. Meats
14. Savory Snacks
15. Sea Vegetables
16. Soups


1.Beans


Baby Lima Bean Soup
 
Prep time: 
10 minutes
 
Prep notes: 
Bean Soaking Time: 8 hours
 
Cooking time: 
90 minutes
 
Yields: 
2 people
 
Ingredients: 
1/2 cup dried baby lima beans
1 3-inch piece kombu
1/2 yellow onion
4 cloves garlic
1/2 carrot
1 tablespoon mirin
1 teaspoon tamari
Salt and pepper to taste
 
Directions: 
Cover the beans with water and soak for 8 hours.
Discard soaking water, rinse beans, and place in a pot with kombu and water and cover by 2 inches.
Boil gently for 1 hour.
Meanwhile, sauté onion and garlic in olive oil covered for 10 minutes.
Add carrots and continue cooking covered for 10 more minutes.
Add onion mixture to the beans.
Continue cooking beans for 30 more minutes.
Add mirin and tamari, plus salt and pepper to taste.
 
Notes: 
Try adding fresh herbs near the end of the cooking time, such as thyme or parsley.



Basic Aduki Beans
 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
70 minutes
 
Yields: 
4 people
 
Ingredients: 
1 cup aduki beans
5-inch piece kombu
4 cups water
2 bay leaves
1 teaspoon sea salt
 
Directions: 
Wash beans.
Place kombu and aduki beans in a pot.
Cover with water at 2 inches above the level of the beans.
Bring water to boil.
Add bay leaves.
Cover and simmer for 1 hour.
Check periodically, adding extra water if necessary so beans do not dry out or stick to pot.
Allow beans to cook until they are soft enough for your taste. Add salt.
Drain excess water if necessary.
 
Notes: 
To check for softness, take a couple of beans out from your pot and squeeze them between your thumb and pointer finger. If beans press easily, they are finished. If they feel hard in the middle, they need more time.



Black-Eyed Pea Salad

Prep time:
10 minutes

Prep notes:
Bean Soaking Time: 4-8 hours

Cooking time:
40 minutes

Yields:
6 people

Ingredients:
1 cup black-eyed peas
3 cups water
1 tablespoon whole grain mustard
Juice of 1 lime
1 tablespoon apple cider vinegar
1/2 teaspoon sea salt or more to taste
1/4 cup olive oil
1/4 cup sun-dried tomatoes
1/2 bunch parsley

Directions:
Rinse and drain beans.
Add beans and water into a pressure cooker and bring to pressure. Cook for 30 minutes.
If cooking in a pot, bring to a boil, lower to a simmer, and cook until soft for about 1 hour.
Drain beans.
The dressing: whisk together mustard, lime juice, vinegar, salt and oil in a bowl.
In a large bowl combine beans, sun-dried tomatoes and parsley.
Pour dressing over salad and mix well.



2. Breakfast


Almond Pancakes

 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
10 minutes
 
Yields: 
4 people
 
Ingredients: 
1 egg
1 1/2 cups almond, rice or soy milk
1/4 cup canola oil
1 3/4 cups oat or whole wheat pastry flour
1/2 cup almonds, finely chopped
1 tablespoon non-aluminum baking powder
1/2 teaspoon sea salt
 
Directions: 
Mix egg, milk and oil in a medium-size bowl.
Mix flour, almonds, baking powder and salt into a small bowl.
Combine dry ingredients into the wet ingredients.
Mix until dry ingredients are moistened.
Using a 1/4 - 1/2 cup measuring cup drop pancakes onto a lightly oiled skillet and cook until golden brown on both sides.
Serve warm with maple syrup or honey.
 
Notes: 
Try 1/2 cup of shredded coconut and/or1/4 cup malt-sweetened chocolate chips instead of almonds.
Try a little lemon zest, the juice of one lemon (add a little less milk) and 1/2 cup poppy seeds for lemon poppy seed pancakes.



Amaranth and Polenta Porridge
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
40 minutes
 
Yields: 
4 people
 
Ingredients: 
3 cups water 1/2 teaspoon sea salt 1/2 cup polenta
1/2 cup amaranth
1/2 cup dried cranberries
1/2 cup pine nuts
1-2 tablespoons honey
1/4 cup milk (or non-dairy milk)
 
Directions: 
Bring water with salt to a boil.
Add polenta and amaranth.
Reduce heat and simmer, cover for about 30 minutes. Stir occasionally.
After 20 minutes, add in cranberries and stir.
When porridge is soft and creamy remove from heat.
Add pine nuts, honey, milk and enjoy!



3. Desserts

Almond Cherry Chocolate Pudding
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
5 minutes
 
Yields: 
4 people
 
Ingredients: 
2 cups chocolate amazake
1 teaspoons vanilla extract
1 tablespoon kuzu root mixed with1/4 cup water
1/4 cup chopped almonds, toasted
16 cherries, seeded and chopped
 
Directions: 
Heat the amazake to just under boiling.
Lower the heat, add vanilla, and stir in kuzu root. The amazake should thicken to the consistency of pudding.
Pour the amazake into 4 pudding cups or small bowls.
Sprinkle chopped nuts and cherries on top of each cup.
Chill in the fridge for at least 30 minutes before serving.



Baked Bananas
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
15 minutes
 
Yields: 
4 people
 
Ingredients: 
4 firm bananas
1 teaspoon olive oil
1-inch piece grated fresh ginger
1 tablespoon cinnamon
1/2 tablespoon nutmeg
1/2 cup raisins
 
Directions: 
Preheat oven to 375 degrees.
Peel and cut bananas in half, lengthwise.
Oil a baking pan and arrange bananas.
Sprinkle with cinnamon, nutmeg and raisins.
Cover and bake for 10 to 15 minutes.
 
Notes: 
Wonderful with chocolate sauce.











4. Other Vegetables


Acorn Squash with Applesauce
 
Prep time: 
10 minutes
 
Cooking time: 
45 minutes
 
Yields: 
2 people
 
Ingredients: 
1 acorn squash
1 tablespoon olive oil
1 cup apple sauce
Cinnamon
 
Directions: 
Preheat oven to 350 degrees.
Cut squash in half and remove seeds with a spoon.
Place squash halves skin side down on a baking sheet.
Rub olive oil over squash halves.
Fill squash halves with applesauce.
Sprinkle cinnamon on top of each.
Bake for 45 minutes, or until a fork inserts smoothly through squash meat.
 
Notes: 
Try different flavors of apple sauce.



Artichoke with Dipping Sauce
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
35 minutes
 
Yields: 
2 people
 
Ingredients: 
1 artichoke
Juice of 1/2 lemon

Sauce:
1/2 cup your favorite mustard
2 tablespoons cider vinegar
2 tablespoons tamari
2 tablespoons honey
 
Directions: 
Heat 2 inches of water in a pot.
Wash artichoke, and cut about 1/2 inch off the top and bottom of the choke.
Squeeze lemon juice all over artichoke and place in boiling water.
Cover and boil 25 minutes, until leaves pull off easily.
While the choke cooks, whisk together sauce ingredients in a bowl.
Remove choke and drain over sink.
To eat, pull off a leaf, dip in sauce and pull meat off with your teeth.



Baked Caraway Sweet Potato with Rosemary
 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
50 minutes
 
Yields: 
6 people
 
Ingredients: 
3 medium sweet potatoes
2 tablespoons olive oil
1/2 cup fresh rosemary
1/2 tablespoon caraway seeds
 
Directions: 
Preheat oven to 400 degrees.
Scrub sweet potatoes under running water and cut into big chunks.
Place sweet potatoes in a baking dish and coat with oil.
Add rosemary and caraway seeds.
Mix all ingredients together.
Cover and bake for 50 minutes.
 
Notes: 
Rosemary and caraway seeds can be substituted with cinnamon and 2 tablespoons of maple syrup or 1 tablespoon of ground cumin and a couple dashes of cayenne pepper.



Beet–Carrot–Parsnip–Fennel Extravaganza
 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
45 minutes
 
Yields: 
6 people
 
Ingredients: 
5 small beets
3 big carrots
2 parsnips
1 fennel bulb
2 tablespoons olive oil
1/2 teaspoon sea salt
 
Directions: 
Preheat oven to 425 degrees.
Scrub all your vegetables.
Chop vegetables into 2-inch pieces and finely chop fennel bulb.
Lightly coat vegetables with oil and sea salt and transfer them to a baking dish.
Bake covered for 30 minutes.
Uncover and bake for 15 minutes.





















5. Salads


Asian Watercress Salad
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
0 minutes
 
Yields: 
4 people
 
Ingredients: 
1 bunch washed watercress
1 cup carrots, grated
11/2 tablespoons toasted sesame oil
2 tablespoons umeboshi plum vinegar
1/2 cup baked tofu
 
Directions: 
Tear watercress into small pieces.
Mix with carrots in a salad bowl.
Drizzle sesame oil and vinegar over salad and toss.
Dice tofu into bite-size pieces.
Serve in individual salad bowls and sprinkle tofu onto each.



Beet Salad with Fennel and Mint
 
Prep time: 
20 minutes
 
Prep notes: 
 
 
Cooking time: 
30 minutes
 
Yields: 
6 people
 
Ingredients: 
2 beets
1 small fennel bulb
1 bunch mint leaves
2 oranges
1/4 cup balsamic vinegar
 
Directions: 
Place beets in a pot, cover with 1 inch with water and boil for 20-30 minutes, until a fork pierces easily through the middle of each beet.
While beets are cooking, wash fennel and slice very thin.
Chiffonade mint (chop into thin ribbons).
Zest oranges and juice them into a bowl.
When beets are cooked, drain them in the sink and rinse under cold water.
Peel the skin off beets with hands and chop beets into1/4-inch thick, quarter rounds.
Add all ingredients into a large bowl and mix well.
 
Notes: 
This salad is famous for converting non-beet eaters into beet lovers!



















6. Sauces and Dressings


Apple Salsa
 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
0 minutes
 
Yields: 
4 people
 
Ingredients: 
3 apples, peeled, cored and chopped
1 medium sweet onion, diced
1/4 cup fresh cilantro, chopped
1 tablespoon fresh mint, chopped
2 teaspoons lime juice
1/4 cup flaxseed or olive oil
1 tablespoon maple syrup
 
Directions: 
Mix all ingredients together.
 
Notes: 
If you want smooth salsa, place half of the mixture in a food processor or blender and pulse for 1-2 seconds to chop the mixture, not purée.
Try with different apples or combine 3 different types.
This is great with baked chips, grilled veggies or in Mexican dishes.



Avocado Dip
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
0 minutes
 
Yields: 
4 people
 
Ingredients: 
1 large peeled and stoned avocado
2/3 cup plain goat-milk yogurt or soy yogurt
1 tomato, diced
Dash or two of cayenne pepper Sea salt
Fresh black pepper
 
Directions: 
Mash avocado with a fork until very smooth.
Add yogurt, tomato and cayenne. Blend until smooth. This may be done in a food processor, blender or with a fork.
Add sea salt and fresh black pepper.
Serve chilled with mixed raw vegetables.
 
Notes: 
Best made 1 hour maximum before serving.














7. Tofu and Tempeh


Tempeh Croutons
 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
45 minutes
 
Yields: 
4 people
 
Ingredients: 
1 package tempeh
1/2 cup olive oil
1/2 cup apple cider vinegar
2 tablespoon shoyu
 
Directions: 
Slice tempeh into bite-size cubes.
In a bowl, mix together the oil, vinegar and shoyu.
Add tempeh and mix well.
Place tempeh in a baking dish or on a cookie sheet and bake at 325 degrees until golden brown, about 45 minutes.
Let cool and serve in your favorite salad.




























8. Fish

Ginger Halibut with Shredded Daikon Radish
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
35 minutes
 
Yields: 
2 people
 
Ingredients: 
2 8-ounce halibut fillets
1 tablespoon tamari
1 tablespoon sesame oil
1 teaspoon fresh ginger juice
1/2 cup water
1 tablespoon olive oil
1 cup daikon radish, shredded
 
Directions: 
Wash fish and place in a shallow baking dish.
Mix tamari, sesame oil, ginger juice and water in a small bowl.
Cover fish with marinade and refrigerate for 20-30 minutes.
Heat olive oil in a pan.
Add fish and cook for about 7 minutes until fish is almost done.
Add remaining marinade and cook until fish is completely cooked and marinade is heated.
Serve with shredded daikon radish.



9. Grains

Barley with Toasted Cumin and Mint
 
 
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
60 minutes
 
Yields: 
6 people
 
Ingredients: 
1 cup barley
2 cups water
1/2 teaspoon sea salt
1/8 teaspoon turmeric>br /> 3/4 teaspoons cumin seeds>br /> 1/2 bunch fresh mint, chopped
1/2 small red onion, chopped
2 tablespoons lemons juice
2 tablespoons extra virgin olive oil
 
Directions: 
Wash grains. Bring water to boil.
Add barley, salt and turmeric.
Reduce heat to low and simmer covered for 45 minutes or until grains are cooked and water is absorbed.
Fluff with a fork and let sit covered for 10 minutes.
Toast the cumin seeds in a dry skillet until they turn golden brown and their aroma comes out, about 3 minutes.
Transfer grains to a large bowl, add remaining ingredients and mix gently.



Millet with Roasted Sunflower Seeds
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
45 minutes
 
Yields: 
4 people
 
Ingredients: 
1 cup millet
1/2 cup sunflower seeds
3 cups water
Pinch of sea salt
 
Directions: 
Wash and drain millet.
Dry-roast sunflower seeds in a skillet over medium heat until they smell nutty, approximately 4 minutes.
Bring water to boil and add millet and seeds.
Cover and simmer for 30 minutes.
When done, fluff and let sit for 10 minutes. Mix, serve and enjoy.
 
Notes: 
If millet is too dry for you, add more water when cooking. Or add a tablespoon of olive oil when it is done.



10. Holiday

Pumpkin Pie with Pumpkin Seed Crust
 
Prep time: 
15 minutes
 
Prep notes: 
 
 
Cooking time: 
60 minutes
 
Yields: 
8 people
 
Ingredients: 
Crust
1 cup spelt flour, plus more for rolling the dough
1/3 cup hulled, raw, unsalted pumpkin seeds
1 Tbsp. maple syrup or agave nectar
1/4 tsp. sea salt
4 Tbsp. cold unsalted butter, cut into bits
1 tsp. apple cider vinegar
2 tsp. - 1 Tbsp. cold water

Filling
2 farm fresh eggs
15 - 16 ounces fresh, baked or steamed pumpkin pureed until smooth
1 cup farm fresh milk, or almond or rice milk
1/2 cup maple syrup or agave nectar
1 1/2 tsp. ground cinnamon
1 tsp. freshly grated nutmeg
1/2 tsp. ground allspice
1/2 tsp. salt
1 tsp. vanilla extract
Optional: Serve with sweetened whipped cream or raw banana ice cream and sprinkle with pumpkin seeds for garnish.
 
Directions: 
Crust

Put the flour, pumpkin seeds, and salt into food processor with fitted metal blade. Process until pumpkin seeds are finely ground.
Add the butter and pulse until mixture resembles coarse meal.
Add maple syrup, vinegar & cold water and pulse until mixture clumps.
Roll into ball and flatten on parchment paper pressing into a large flat circle and chill until firm, about 30 minutes.
Preheat oven to 400°.
On lightly floured board, roll dough into a 12" circle and transfer to 10" pie plate pressing into bottom and up sides. Finish edges. Prick with fork in several places. Line with parchment paper or foil and weight with dried beans or rice. Place in oven for about 10 - 12 minutes. Remove from oven and let cool. Lift parchment or foil and weights and remove them from baked shell. Set aside.
Reduce oven temperature to 350°.
Filling

In mixing bowl, place egg, pumpkin, milk, maple syrup or agave, cinnamon, nutmeg, allspice, salt, and vanilla.
Whisk until smooth.
Pour into baked pie shell.
Bake until filling doesn't jiggle. About 35 - 45 minutes. Set pie on rack.
Serve room temperature or chilled with whipped cream and whole pumpkin seeds if desired.
 
Notes: 
Variation for Crust: Use unsalted sunflower seeds or walnuts in place of the pumpkin seeds.

Variation for Filling: Use canned pumpkin.

Courtesy of Amie Guyette Hall



Warm Thanksgiving Kale and Squash Salad
 
Prep time: 
30 minutes
 
Prep notes: 
 
 
Cooking time: 
20 minutes
 
Yields: 
6 people
 
Ingredients: 
1 large purple turnip, washed, diced into 1/2" cubes w/ skin
1/2 acorn squash, washed, seeded, diced into 1/2" cubes w/ skin
1/2 small butternut squash, washed, seeded, diced into 1/2" cubes w/ skin
2 tbs. grapeseed or canola oil (for baking)
1/2 head of kale, sliced paper thin crosswise
1/2 head of Lacinto Kale, sliced paper thin crosswise
1 tbs. each, raw pumpkin seeds, ground flax seeds, crushed pecans
2 tbs. dried cranberries
1 tbs. fresh flat leaf parsley, chopped
2 carrots, diced small
sea salt and pepper to taste
gomasio for flavor (optional)
2 tbs first cold pressed EV olive oil
 
Directions: 
Preheat oven to 375 degrees.
Place the diced turnip, acorn and butternut squash in a large baking tray.
Cover with 1-2 tbs. of grapeseed oil, mix until coated and top with sea salt and pepper.
Bake for 20-30 minutes, checking and turning over halfway through. When the veggies are baked, place them in a large bowl and add all of the other ingredients, mix well making sure everything is coated with the fresh olive oil.
Add sea salt, gomasio and pepper to taste and serve warm.
 
Notes: 
Courtesy of Amanda Andruzzi



11. Juices/Tea

Mint Lassi
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
0 minutes
 
Yields: 
2 people
 
Ingredients: 
1 teaspoon ground cumin
Dash of black pepper
1 cup plain yogurt
1/2 cup loosely packed fresh mint leaves
1/2 teaspoon salt
2 cups water
 
Directions: 
In a skillet, dry roast cumin and black pepper.
Stir frequently, until the aroma is released.
Combine cumin and pepper, along with all the other ingredients, into a blender.
Mix at high speed until mint leaves are well blended.
Serve.
 
Notes: 
This is a drink used in Indian culture to aid in digestion. Traditionally they use black salt which can be found in Indian food markets.

For a different taste ground cardamom or ground fennel in place of the cumin.
Try different types of yogurt: cow, sheep, goat or soy.



12. Leafy Greens

Apple Choy Slaw
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
0 minutes
 
Yields: 
3 people
 
Ingredients: 
5 stalks of bok choy, chopped
1 granny smith apple, sliced
1/2 small red onion, thinly sliced
1/2 cup alfalfa sprouts (optional)

Dressing:
2 tablespoons apple cider vinegar (or lemon juice)
2 teaspoons honey or brown rice syrup
1 teaspoon ground coriander
1 teaspoon Dijon mustard
1/4 cup olive oil
Salt and black pepper to taste
 
Directions: 
Combine all ingredients in a bowl.
Prepare dressing in a bowl or shaker container and mix well.
Pour dressing over salad.
Eat immediately. If you are going to serve the salad later on, add the apples just before serving to prevent them from browning.
 
Notes: 
Try cabbage instead of bok choy or carrot slices instead of onion.
Add fresh herbs such as cilantro, parsley, mint or scallions.
Double the dressing ingredients and use on leftover grains.



Baby Bok Choy and Shiitakes
 
Prep time: 
8 minutes
 
Prep notes: 
 
 
Cooking time: 
8 minutes
 
Yields: 
6 people
 
Ingredients: 
1 tablespoon toasted sesame oil
1 small yellow onion, sliced into strips
4 heads baby bok choy, chopped
6 fresh shiitake mushrooms, sliced
1 tablespoons mirin
1 tablespoon tamari
Sesame seeds, optional
 
Directions: 
Heat oil in a frying pan.
Add onions, turn heat down and cook 5 minutes, stirring occasionally.
Add shiitakes, bok choy, mirin and tamari.
Cover and cook 3 minutes.
Spread on a flat surface to cool and stop greens from cooking.
Garnish with toasted sesame seeds.



13. Meats

Apple Rosemary Cornish Game Hens
 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
40 minutes
 
Yields: 
2 people
 
Ingredients: 
1 1-3/4 lb. Cornish game hen, halved lengthwise
2-3 apples, peeled and diced
1 cup cranberries (fresh or frozen)
1/2 cup maple syrup
1/2 cup apple juice or cider
2 teaspoons curry
2 twigs fresh rosemary, left whole
Sea salt and freshly cracked pepper
 
Directions: 
Preheat oven to 400 degrees.
To create sauce, combine the apples, cranberries, maple syrup, apple juice, curry and rosemary twigs in a saucepan over medium-high. Stir frequently, blending all ingredients and bring to a boil.
Decrease the heat to low, cover the saucepan and simmer, stirring frequently, until the apple pieces are very soft and berries have broken open and released their juices. This will take about 8-10 minutes.
To prepare the hen: Rinse the hen halves and pat dry with paper towels. Sprinkle with salt and pepper. Place the hen halves with rosemary twigs underneath, skin side up, on a foil covered baking sheet. Cover each hen half with sauce, coating generously.
Roast the hen halves until golden and their juices run clear, about 25 minutes.
Add juice from roasting to sauce and bring to a boil once again, then reduce and simmer for about 3 minutes, allowing it to thicken.
Transfer hen halves to plates. Serve with sauce and use rosemary twigs as decoration.



Beef and Arugula Stir-Fry
 
Prep time: 
15 minutes
 
Prep notes: 
 
 
Cooking time: 
15 minutes
 
Yields: 
4 people
 
Ingredients: 
1/2 pound beef sirloin, cut into thin strips
2 tablespoons of oil
1 tablespoon fresh ginger, minced
1 clove garlic, minced
2 medium red peppers, cut into thick strips
1-2 bunches arugula, well washed
2 teaspoons kuzu
2 tablespoons tamari
2 tablespoons rice or cider vinegar
1/4 cup water
 
Directions: 
Stir-fry beef in pan with 2 teaspoons of oil over medium-high heat for 2 minutes or until browned.
Remove beef with tongs or fork, allowing excess oil to drip off and set aside.
With remaining oil, stir-fry ginger and garlic for 2 to 3 minutes and then add bell peppers. Cook another 2 to 3 minutes.
Mix together fresh arugula and bell pepper mixture in a serving bowl.
In a small bowl, combine kuzu, tamari, vinegar and water.
Place mixture into skillet and cook over medium heat until sauce starts to thicken.
Return beef to skillet and cook for 1 minute, just enough to warm up beef.
Add beef to serving bowl with arugula and bell peppers.
Mix and serve warm.



14. Savory Snacks

Afternoon Pick-Me-Up
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
0 minutes
 
Yields: 
1 people
 
Ingredients: 
3 carrots (or 12 ounces carrot juice)
1 tablespoon spirulina or chlorella powder
 
Directions: 
Juice carrots in a juicer or purchase fresh carrot juice from a health food store.
Add spirulina to juice and mix very well.
Drink slowly and enjoy your energy.
 
Notes: 
Try different types of greens and super-foods to see how they affect you differently.
If using bottled carrot juice make sure it is organic.



Ball-O-Nuts
 
Prep time: 
10 minutes
 
Prep notes: 
<br />Soaking Time: a few hours
 
Cooking time: 
0 minutes
 
Yields: 
10 people
 
Ingredients: 
6 dates
1/2 cup rolled oats
3/4 cup almonds
1/2 cup sesame seeds
1/2 cup apple juice
1/2 cup brown rice syrup
3/4 cup poppy seeds
 
Directions: 
Soak dates with oats in water for a few hours, then drain excess water.
Add dates, oats, almonds, sesame seeds, juice and syrup to a blender. Blend until chunks become very small, but are still visible.
Form little balls with mixture.
Roll in poppy seeds.
 
Notes: 
Try squeezing lemon or ginger juice for added zing!



15. Sea Vegetables 

Dulse Dressing
 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
0 minutes
 
Yields: 
1 people
 
Ingredients: 
1/2 cup water
2-3 tablespoons tahini (sesame paste)
1 tablespoon umeboshi paste
1/2 cup dulse flakes
3 scallions, finely chopped (optional)
 
Directions: 
Warm the water, add tahini and stir until creamy.
Stir or blend in umeboshi paste. Mix thoroughly.
Stir in dulse and/or scallions.



















16. Soup

Aduki Squash Stew
 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
60 minutes
 
Yields: 
4 people
 
Ingredients: 
1 pound winter squash (kabocha, butternut)
1 1/2 cups aduki beans, soaked
3 inches seaweed (kombu or wakame)
5 cups of water
Sea salt
 
Directions: 
Peel and cube squash into 2-inch squares (can leave skin on if edible).
Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes.
Uncover and add squash cubes. Cover and simmer for 30 more minutes.
Uncover, add sea salt and stir until water evaporates.
 
Notes: 
Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.



Carrot Ginger Soup
 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
30 minutes
 
Yields: 
4 people
 
Ingredients: 
6 carrots
1 medium onion
1 teaspoon sea salt
4 cups water
6-inch piece fresh ginger, juiced
Fresh parsley to garnish
 
Directions: 
Wash, peel and cut carrots and onion into chunks.
Place vegetables and salt in a pot.
Add water and bring to boil. Cover with a lid.
Simmer on low heat for 25 minutes.
Transfer soup into blender, adding water if necessary to achieve desired consistency.
When blending is done, squeeze juice from grated ginger and add to soup.
Garnish with parsley.
 
Notes: 
For extra flavor, sauté vegetables before cooking.
Substitute carrots with squash, parsnip or beets. Squash and beets need 35 to 40 minutes to cook.





















Black Bean Blast


Prep time:
5 minutes

Prep notes:


Cooking time:
60 minutes

Yields:
4 people

Ingredients:
4 cups black beans, cooked
2 tablespoons cinnamon
2 teaspoons cumin
1 onion, diced
2-3 cloves garlic, minced
1 tablespoon olive oil
1 bell pepper, chopped
1 teaspoon salt
Pinch of cayenne
1 lime
1/2 cup cilantro, chopped

Directions:
Wash and soak 2 cups of dried beans the night before. Rinse off soaking water, place into pot with 3 1/2 cups of water and bring to a boil. Add cinnamon and cumin.
Cover and cook for 1 hour.
If you use canned black beans, empty into pot, mix with cinnamon and cumin, keeping about 1 cup of liquid from the can. Cover and cool on medium for about 10 minutes.
In a pan, sauté onions and garlic with oil.
Mix beans with sautéed onions, raw peppers, a pinch of cayenne and salt.
Garnish with cilantro and a wedge of lime.

















































Breakfast Casserole


Prep time:
10 minutes

Prep notes:


Cooking time:
45 minutes

Yields:
6 people

Ingredients:
1 tablespoon coconut oil
6 slices of bread
2 cups of washed spinach (packed tight)
5 eggs, beaten well
1/2 block silken tofu
1 teaspoon salt

Directions:
Prepare the night before:

Melt the coconut oil in a 9x13” baking dish.
Tear bread in pieces and toss with melted oil.
Sprinkle spinach over bread.
In a large bowl beat the eggs and combine with silken tofu and salt.
Pour mixture over bread and spinach.
Cover and place in fridge overnight.
In the morning:

Preheat oven to 350 degrees.
Uncover the casserole and place in oven for 45 minutes.
Slice into pieces and serve.

Notes:
Pop the casserole in the oven the first thing when you wake up so you have a great breakfast ready after your shower and get dressed for the day!
The casserole keeps in the fridge for a few days.
Try adding your favorite dried or fresh herbs into the egg mixture.
Try sprouted wheat bread.
Check what veggies you have to use up, chop them up and add to the mixture instead of spinach.







Tofu Whipped Cream


Prep time:
5 minutes

Prep notes:


Cooking time:
5 minutes

Yields:
1 people

Ingredients:
1 package silken tofu
3 tablespoons maple syrup
1-2 teaspoons vanilla extract
1-2 tablespoons almond or cashew butter

Directions:
Blend all ingredients into a blender or food processor until smooth.
Place in fridge to chill.



Chocolate Covered Pomegranate

Prep time:
10 minutes

Prep notes:


Cooking time:
60 minutes

Yields:
8 people

Ingredients:
2 pomegranates (seeds only)
1 10 oz bag of high quality organic dark chocolate

Directions:
Melt chocolate on stove.
Mix in pomegranate seeds until fully covered in chocolate.
Spoon out in droppings onto a parchment lined baking sheet.
Place in the refrigerator for at least 1 hour.

Credit:
Courtesy of Kristi Cheek




Butternut Apple Skewers


Prep time:
10 minutes

Prep notes:


Cooking time:
32 minutes

Yields:
8 people

Ingredients:
1 medium butternut squash
3 teaspoons cinnamon
2 teaspoons nutmeg
2 tablespoons ghee or coconut oil, melted
2 tablespoons almond or cashew butter
1/2 lemon, juiced
2 tablespoons maple syrup
3-4 apples, chopped
8-10 wooden skewers

Directions:
Preheat oven to 375 degrees.
Peel and dice butternut squash into about 1-inch cubes.
Mix together the spices, ghee or oil, nut butter, lemon juice and maple syrup. Add a bit of water if too thick (should be like a thick dressing).
In a bowl, pour 2/3 of the mixture over squash and toss, covering all the pieces evenly.
Place squash on a baking sheet and into oven for 20 minutes.
Mix apple into remaining sauce mixture.
Remove squash from oven and allow to cool for a few minutes.
Alternate apple and squash pieces on skewers.
Put back into the oven and bake for 15 minutes or until both are soft.

Notes:
These are great as an appetizer, dessert or snack.
They will keep in the fridge for about 3 days.



Delicata Tahini Squash

Prep time:
5 minutes

Prep notes:


Cooking time:
30 minutes

Yields:
4 people

Ingredients:
2 delicata squashes (about 7 inches long)
3 tablespoons tahini
1 tablespoon tamari
Pinch of cayenne (optional)
1 tablespoon water
Black pepper

Directions:
Preheat oven to 375 degrees.
Slice squash in circular discs about 1/8 inch thick, leaving seeds.
In a small bowl mix tahini, tamari, cayenne and water, adding a bit of water to get a creamy consistency.
In a large bowl, mix squash slices in sauce until each piece is coated.
Place on a non-stick baking sheet, sprinkle with pepper and place in the oven for 15 minutes.
Flip pieces and bake another 15 minutes, or until the squash is soft and tender.



Roasted Kabocha Squash

Prep time:
5 minutes

Prep notes:


Cooking time:
60 minutes

Yields:
4 people

Ingredients:
1 whole kabocha

Directions:
Preheat oven to 450 degrees.
Scrub the squash. Cut in half and scoop out the seeds.
Place halves on a lightly oiled baking dish and cover, baking for 45 minutes.
Uncover and bake for 15 more minutes.

Notes:
The skin of the squash is packed with great nourishment and can be eaten when baked. If you do not want the skin, peel the squash and cut into cubes.
Sprinkle your favorite spice on the squash before baking such as cinnamon, thyme, rosemary, curry, cumin or sage.




Dandelion Salad with Warm Hazelnut Vinaigrette


Prep time:
10 minutes

Prep notes:


Cooking time:
5 minutes

Yields:
4 people

Ingredients:
2 large bunches dandelion greens
2 tablespoons olive oil
3 cloves garlic, minced
1/4 cup hazelnuts, coarsely chopped
1 tablespoon balsamic vinegar
Sea salt and pepper to taste

Directions:
Wash greens, remove stems and chop into 3/4-inch pieces.
Place greens in a large mixing bowl.
Heat oil in a sauté pan on medium.
Add garlic and nuts, stirring constantly for 2 minutes.
Stir in vinegar, salt and pepper.
Pour the hot vinaigrette over the greens and toss well.



Late Summer Corn Salad

Prep time:
20 minutes

Prep notes:


Cooking time:
10 minutes

Yields:
6 people

Ingredients:
4 ears of corn
1/2 small red onion, diced
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1/2 bunch cilantro, minced
1 tablespoon olive oil
Juice of 1 lemon
Sea salt and pepper to taste

Directions:
Boil corn in a large pot for 5-10 minutes.
Remove from pot and cool by running under cold water.
Cut kernels from the cobs and place in a large mixing bowl.
Finely dice the onion and peppers, mince the cilantro and add to the bowl with the corn.
Add oil, lemon juice, salt and pepper. Mix well.



Golden Gravy

Prep time:
5 minutes

Prep notes:


Cooking time:
15 minutes

Yields:
4 people

Ingredients:
1 medium onion, finely diced
1 cup vegetable stock
3 tablespoon olive oil
3 tablespoons whole wheat or potato flour
2 ounces ghee
Sea salt
Freshly ground pepper to taste

Directions:
In a skillet, sauté the onion in the olive oil until brown.
Add the ghee and lower heat.
As the ghee melts, add the flour, stirring constantly to keep it from burning.
After the flour browns, add vegetable stock until gravy thickens.



Pumpkin Seed Dressing

Prep time:
5 minutes

Prep notes:


Cooking time:
0 minutes

Yields:
4 people

Ingredients:
1 cup roasted pumpkin seeds
2 tablespoons fresh parsley, minced
3 tablespoons scallions
2 teaspoons umeboshi paste
1/2 cup water

Directions:
Place all ingredients in a blender and purée until creamy.

Notes:
Serve over steamed vegetables, salad, or noodles.




Very Versatile Mashed Tempeh


Prep time:
10 minutes

Prep notes:


Cooking time:
30 minutes

Yields:
2 people

Ingredients:
1/2 cup arame
8 ounces tempeh
1/2 small onion, finely diced
1/2 cup water
1/2 cup finely chopped celery, 1 or 2 stalks
2 tablespoons tahini
1 tablespoon ginger juice
1 tablespoon fresh lemon juice
Sea salt to taste

Directions:
Rinse arame and soak for 2 minutes.
Place tempeh, onion and arame in a pot.
Add water and bring to boil, reduce heat to low and cook for 30 minutes, stirring occasionally.
When done cooking drain any excess water through a strainer and transfer to a mixing bowl.
Mash with fork.
Add celery, tahini, ginger juice and lemon juice.
Mix well and add salt to taste.

Notes:
For an extra kick, add 1/2 a diced pear and a few splashes of umeboshi vinegar.
Use the mashed tempeh to make a sandwich on whole grain bread or use as a filling for a wrap by putting a scoop inside a collard leaf or sheet of nori and rolling it up.



























Wild Rice

 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
60 minutes
 
Yields: 
4 people
 
Ingredients: 
1 cup wild rice
4 cups water
Pinch of sea salt
 
Directions: 
Wash and drain rice.
Bring rice and water to a boil.
Add salt.
Turn heat to low, cover and simmer for 45-50 minutes.
Grain is ready when black seeds open up.
Mix and serve.
 
Notes: 
Try half wild rice and half long grain brown rice.
























Baked Stuffed Bell Peppers

 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
30 minutes
 
Yields: 
4 people
 
Ingredients: 
2 cups cooked grain (brown rice, quinoa, millet)
2/3 cup crushed almonds or walnuts
1 onion, finely chopped
1-2 cloves garlic, finely minced
4 celery stalks, finely chopped
4 bell peppers (green, red, or yellow)
1/2 cup parsley, chopped
2 teaspoons olive oil or ghee
salt to taste
 
Directions: 
1. Sauté onion and garlic with oil for 1 minute.
2. Add celery and sauté for 3 minutes.
3. Mix with remaining ingredients, except peppers and crushed nuts.
4. Preheat oven to 350 degrees.
5. Cut off tops of peppers and scoop out insides.
6. Steam peppers until slightly tender.
7. Fill each with stuffing and top with crushed nuts.
8. Place in casserole dish with 1/8 inch water, bake in oven for 30 minutes
and serve.
 
Notes: 
Adapted from Healing with Whole Foods: Asian Tradition and Modern Nutrition, by Paul Pitchford.










































































Brazilian Style Collards

 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
5 minutes
 
Yields: 
6 people
 
Ingredients: 
2 bunches collard greens
3 cloves garlic
2 tablespoons olive oil
Salt and pepper to taste
 
Directions: 
Wash collards.
Remove leaves from stems, tear leaves in half and stack into piles 4 leaves thick. Roll the stack tightly, turn to the side and cut carefully into very thin strips. Repeat with all collards. The effect is that the leaves will be shredded.
Mince the garlic.
Heat oil in a frying pan and sauté garlic until golden brown, about 30 seconds.
Add collards, salt and pepper and toss quickly for about 3 minutes with tongs or a fork, making sure all greens cook through.
Remove from heat and transfer to serving dish.


























Cilantro Mango Chicken

 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
30 minutes
 
Yields: 
4 people
 
Ingredients: 
2 whole skinless, boneless chicken breasts, split
8 ounces plain yogurt
1 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 cloves fresh garlic, minced
1 large ripe mango, peeled, finely diced
 
Directions: 
Preheat oven to 375 degrees.
Combine1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice and 1 cup cilantro in blender.
Bake chicken in a glass baking dish for 25-30 minutes.
Place chicken on serving plates, pour on sauce and sprinkle with mango and extra sauce on side.
Add a sprig of fresh cilantro for garnish.



























Home Touch Trail Mix

 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
20 minutes
 
Yields: 
10 people
 
Ingredients: 
2 cups almonds, raw
1 cup pecans
2 cups walnuts, raw
2 cups pumpkin or squash seed, raw
2 cups dried cranberries
1 tablespoon olive oil (optional)
 
Directions: 
In a bowl mix together almonds, pecans, walnuts and seeds. Cover with water and soak overnight.
Preheat oven to 300 degrees.
Rinse and discard soaking water.
Add cranberries and add olive oil. Mix until everything is coated well.
Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot.
Cool and store in air tight glass container.
 
Notes: 
Try any nuts and dried fruit you like.
The nuts and seed do not have to be soaked or can be soaked for a few hours, but doing so helps their digestibility.











Nori Ginger Tofu Scramble

 
Prep time: 
5 minutes
 
Prep notes: 
 
 
Cooking time: 
5 minutes
 
Yields: 
2 people
 
Ingredients: 
3 sheets nori
1 tablespoon oil
1 package tofu
1 teaspoon freshly grated ginger
2 tablespoons nutritional yeast
1 teaspoon tamari
 
Directions: 
Cut nori sheets into very thin one inch strips (scissors work best).
Heat oil in a skillet.
Crumble tofu and add to skillet once oil is heated
Simmer until tofu is heated
Stir in nori, ginger, nutritional yeast and tamari.
Cook for 5 more minutes or until fully heated through.
 
Notes: 
Sprinkle on toasted sesame seeds for added flavor.


Creamy Parsnips Soup with Polka Dots
 
Prep time: 
10 minutes
 
Prep notes: 
 
 
Cooking time: 
25 minutes
 
Yields: 
4 people
 
Ingredients: 
4-6 parsnips, cut into chunks
1 large yellow onion, cut into chunks
1/2 teaspoon nutmeg
1 teaspoon sea salt
4 cups water
1 cup green peas
 
Directions: 
Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil.
Cover the pot and simmer 20 minutes, or until the parsnips are soft.
Using an immersion blender purée soup until very creamy. If necessary add more water to get desired consistency.
Add green peas and mix with a spoon.
Once peas are heated through, serve in individual bowls
 
Notes: 
Use 2 cups rice or soy milk and 2 cups water for a more silky texture.
Replace some of the parsnips with carrots.