Quinoa salad
Ingredients
1 1/2 cups quinoa, rinsed well
3 cups vegetable broth or water
1/2 cup Basic Salad Dressing
1 red bell pepper, diced
1 cup frozen baby peas, thawed
1/4 cup red onion, diced
3 scallions, thinly sliced (with 4" of green included)
or 1shallot, chopped
1/4 cup fresh dill, chopped
1/4 cup parsley, chopped
Directions
Add quinoa to broth or water in a medium sauce pan, stir and
bring to a boil.
Reduce to simmer; then cover and cook 15 minutes without
stirring or until liquid
is absorbed. Remove ingredients from saucepan and place in a
bowl. Cool slightly
and toss with salad dressing and remaining ingredients. Add
more dressing if
desired and adjust seasoning to taste. Add any leftover
veggie for variety.
Rattatouie
Ingredients
1/2 cup olive oil
2 large onions, sliced
3 garlic cloves, minced
1 medium eggplant, cut into 1" cubes
2 green peppers, chopped
3 zucchini, cut into 1/2" slices
1 28-oz. can tomatoes, drained, or 4 cups fresh tomatoes,
chopped
1 tsp. salt
1/4 tsp. pepper
1 tsp. oregano
1/2 tsp. thyme
Directions
In a 6-quart pot, sauté onion and garlic in oil for 2
minutes. Add eggplant and stir-
fry for 5 minutes. Add peppers and cook 5 minutes. Add
zucchini and cook for 5
more minutes; then add seasonings and tomatoes. Cover and
simmer for 30
minutes. 6 servings.
Baked Apple &
Cashew Butter
Ingredients
4 firm cooking apples (e.g.,Granny Smith, Golden Delicious,
Macintosh)
8 Tbsp. raisins and cinnamon to taste
Topping: 1/2 cup raw cashew pieces
Pure vanilla extract
Directions
With a knife, cut apples horizontally around the middle to
keep the skin from
splitting during baking. Core apples and fill the center of
each with 2 Tbsp. raisins.
Sprinkle with cinnamon. Bake at 350 °F for 45 minutes, or
until tender.
While apples are baking, whirl cashews in a blender, adding
water gradually until
you get the consistency you prefer. (The longer you blend,
the smoother the
mixture becomes.) Add a few drops of pure vanilla extract
for extra flavor.
Spoon over hot apples. 4 servings.
Rice and Yam
Cartwheels
Ingredients
1 cup cooked rice
1 cup mashed cooked yams
2 tbs ground nuts
¼ tsp ground cinnamon
pinch of nutmeg
2 tbs oil
Directions
In a medium bowl, combine cooked rice and mashed cooked
yams.
Add ground nuts and ground cinnamon and a pinch of nutmeg.
Shape into patties. Heat oil in a large skillet and add
patties, and sauté about 10
minutes on each side, until nicely brown. Serve hot.
Kale Chips
Ingredients
One large head of kale
A Small bowl of olive oil
Iodized sea salt
Directions
Preheat oven to 425 degrees. Remove kale from stalk, leaving
the greens in larger
pieces. Place a little olive oil in a bowl, dip your fingers
and rub a very light coating
of oil over the kale.
Lay the kale on a baking sheet and bake for 5 minutes or
until it starts to turn a bit
brown. Keep an eye on it, it can burn quickly. Turn the kale
over, add a little salt,
or curry or cumin to taste, and bake with the other side up.
Remove and serve.
Oven Roasted Brussel
Sprouts with Apples
Ingredients
1 pint Brussels sprouts, cleaned and left whole
1 small apple, peeled, cored and cut into eighths
1 tsp extra virgin olive oil
Directions
Preheat oven to 375 degrees. In a large bowl, toss Brussel
sprouts , apple and oil
together. Cover a cookie sheet with aluminum foil; spread
apple-Brussels sprouts
mixture evenly. Roast uncovered for 20 minutes. Makes 2
servings. Also try with
cayenne pepper, lime juice & unsweetened apple juice.
Quinoa w/ Chickpeas
& Spinach
Ingredients
1 cup quinoa
1 cup water
¾ cup freshly squeezed OJ
½ tsp sea salt
Zest from 2 oranges
1 Tbs extra virgin olive oil
2 medium onions chopped
3 garlic cloves minced
½ cup organic raisins
1 cup cooked chick peas
1.5 lbs trimmed and chopped spinach leaves, (approx. 6 C)
Salt to taste
½ tsp cinnamon
Garnish: ¼ cup toasted pine nuts and 1 orange, cut into
wedges
Directions
Rinse quinoa. Combine water, orange juice and bring to a
boil in a 1.5-2qt
saucepan. Add salt, zest, and the rinsed quinoa. Return to a
boil, reduce heat,
cover and simmer 15 minutes or until all liquid has been
absorbed. Remove from
heat and let sit, covered for 10 minutes to fluff up.
While the quinoa cooks, heat the oil in large skillet that
has a tight lid and add the
onions. Sauté over medium heat for 10 minutes until softened
and starting to
brown a bit. Add garlic and sauté until golden. Add the
raisins, chick peas, and
chopped spinach. Cover and cook over medium heat for 5
minutes, or just until
spinach has wilted. Adjust heat as needed. Drain excess
water. Season to taste
with salt. To serve, fold the veggies into the hot quinoa.
Stir in cinnamon.
Garnish with the toasted pine nuts and organ wedges.
Spicy Black Beans
& Tomatoes
Ingredients
1 tsp. olive oil
1 small onion, chopped
2 cloves garlic, minced
1 can chopped stewed tomatoes or 2 to 3 fresh tomatoes,
chopped
1 4-oz. can diced green chilies
1 15-oz. can black beans, drained or 2 cups home cooked
beans
1/2 tsp. cumin
1/2 tsp. ground red pepper
1/4 tsp. chili powder
1 Tbsp. chopped fresh cilantro or parsley
Directions
Sauté chopped onion and minced garlic in olive oil over
medium heat until tender.
Add tomatoes and green chilies. Reduce heat
and cook uncovered for 6 to 8 minutes or until thickened.
Stir in beans and
remaining ingredients. Cover and heat 5 minutes more. 8
servings.
Bean & Spinach
Soup
Ingredients and Directions
2 cups white kidney beans (canellini), canned or home-cooked
1-2 cups kidney or red beans, canned or home-cooked
1 cup garbanzo beans (chickpeas), canned or home-cooked
2-3 cups fresh spinach or escarole, washed, drained and
chopped or 10-oz.frozen
chopped spinach
4 cups vegetable broth
2 medium onions, chopped
1 large clove garlic, minced
1 tsp. dried basil
1 Tbsp. dried parsley
1 tsp. dried oregano
Pepper to taste
Combine all ingredients and simmer about 45 minutes, until
onions are soft.
Black Bean Salad
Ingredients and Directions
2 cups black beans
1 cup cherry tomatoes
1/4 cup red onion, chopped
1/2 cup red or yellow bell pepper, chopped
1 Tbsp. olive oil
1 tsp. lemon juice or balsamic vinegar
1-2 tsp. cumin
Combine all ingredients in a bowl and chill before serving.
4 Servings.
Basic Salad Dressing
Ingredients and Directions
1/4 cup flaxseed oil (or 2 Tbsp.each flaxseed and olive
oils)
1-2 Tbsp. vinegar (apple cider, tarragon, rice, red wine,
balsamic, Ume plum)
1/2-1 Tbsp. water
1 tsp. Dijon-type mustard (optional), whisked in to liquid
for easy mixing
Whole or minced garlic, oregano, basil, or other herbs of
choice.
Mix all ingredients together. Increase recipe for multiple
servings. Keep a jar in the
refrigerator at work and one at home for convenience. 2-3
servings.
Minestrone Soup
Ingredients
1 Tbsp. olive oil
1 medium to large onion, chopped
3 carrots, sliced or diced
2 stalks celery, diced
2 cloves garlic, minced
6 cups vegetable stock or water
1 bay leaf
1 28-oz. can tomatoes with juice
1/3 cup brown rice
1 16-oz. can organic kidney beans, undrained or 2 C.
home-cooked kidney beans
1 lb. fresh green beans cut into 1-inch pieces or 10-oz.
frozen cut green beans
Directions
In a 6-qt. pot, sauté onion, celery, carrots, and garlic
until softened. Add stock or
water, tomatoes, rice, and bay leaf. Bring to a boil and
cover, reducing heat to a
simmer for 50 minutes; stir occasionally. Stir in kidney
beans and green beans and
simmer for 5-10 minutes more until all vegetables are
tender. Remove bay leaf
before serving. 8 servings.
Pasta and Beans
Ingredients
1 16-oz. can white beans (pea, navy, Great Northern),
organic preferred
3 Tbsp. olive oil
2 onions, chopped
2 carrots, chopped
2 Tbsp. dried basil
1 tsp. dried oregano
16-oz. can tomatoes or 4 tomatoes, peeled, seeded, and
chopped
1/2 cup bean liquid
1-2 tsp. salt
1/2 lb. rice elbow macaroni(gluten free)
Directions
Drain beans, reserving liquid. Heat 1-2 Tbsp. olive oil in a
heavy casserole dish.
Add onions, carrots, oregano, and basil. Cook until
vegetables are wilted. Add
tomatoes, bean liquid, salt, and pepper. Cover and simmer
for about 10 minutes,
until the vegetables are tender. Add the drained beans and
simmer for another 10
minutes.
Meanwhile, cook and drain the macaroni. Toss with 1 Tbsp
more olive oil and
then mix with the bean sauce. 4 servings
Tropical Salad
Ingredients and Directions
1 avocado, cubed
8 pineapple slices, cubed
1 papaya or mango, cubed
1/2 cup celery, diced
1/2 cup mango or pineapple juice
Combine all and garnish with fresh mint leaves. 4-6
servings.
Carrot Salad
Ingredients and Directions
Mix together:
2 cups carrot, shredded
1/2 cup celery, diced
1/4 cup sunflower seeds
3-4 Tbsp. coconut milk
2 Tbsp. pineapple juice
Chill for several hours before serving.
4 servings.
Vegetarian Chili (ok
to add meat of choice)
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2 whole carrots, diced
4 cloves garlic, minced
1 sweet red bell pepper, chopped
1 green bell pepper, chopped
1 jalapeño pepper, fresh or canned, finely chopped
2 Tbsp. chili powder
1 tsp. cumin
1 cup cooked kidney beans
1 cup cooked pinto beans
1 28-oz can tomatoes, chopped (reserve juice)
1/2 tsp. freshly ground pepper
2 Tbsp. parsley or cilantro, finely chopped
Directions
In a large (non-aluminum) soup kettle, heat oil over low
heat; add onion, carrot,
garlic, and peppers. Cover and cook until vegetables are
very soft, about 10
minutes. Remove lid, add chili powder and cumin and cook an
additional 2 to 3
minutes, stirring occasionally. Add beans, tomatoes, and
their juice. Simmer 20
minutes. Add pepper. Top bowls of chili with parsley/cilantro.
4 servings.
Apple Cider
Vinaigrette
Ingredients and Directions
Whisk or shake in a jar:
1/4 cup olive, flaxseed, walnut or sesame oil
1-2 Tbsp. apple cider vinegar
1/4 tsp. dry mustard
Salt, pepper, and herbs to taste.
2-3 servings.
Easy, Yummy Salad Dressing
Ingredients and Directions
Whisk or shake in a jar:
4 Tbsp Extra Virgin olive oil
1 Tbsp toasted sesame oil
1 Tsp Umi vinegar
Can adjust salt to taste.
Escarole and Collard
Green
Salad with Vinaigrette
Ingredients and Directions
3/4 cup Apple or Pear juice
1 tablespoon grated tangerine zest
2 tablespoons brown rice syrup
3/4 cup extra virgin olive oil
2-3 tablespoons balsamic vinegar
2/3 teaspoon sea salt
generous pinch ground cinnamon
1 head escarole, rinsed very well, hand-shredded
3-4 collard leaves, rinsed well, stems trimmed, blanched,
shredded
3-4 Belgian endive, halved lengthwise, sliced into thin
slivers
1 green or red apples slicing/garnish
Directions
Place apple juice and tangerine zest and brown rice syrup in
a small saucepan over
medium heat. Cook until reduced to 1/4 cup, about 5 minutes.
Transfer to a
mixing bowl. Whisk in oil, vinegar, salt and cinnamon. Set
aside. Place greens in a
mixing bowl and add dressing. Spoon dressing over greens and
toss to coat.
Transfer salad to a platter and sprinkle with sliced apples.
4-6 servings.
Garlic-Braised
Broccoli
Ingredients
1 tablespoon extra virgin olive oil
6 cloves fresh garlic, very finely minced
5 cups ½-inch broccoli florets
½ teaspoon sea salt
¼ cup spring or filtered water
Directions
Place oil and garlic in a skillet over medium-low heat.
Cook, stirring frequently, for
2 minutes, but do not burn the garlic. Stir in broccoli,
salt and water. Cover and
increase heat to high. When you hear a strong sizzle, reduce
heat to low and cook
for 2 to 3 minutes, stirring frequently. Serve immediately.
4 to 5 servings.
Green Smoothie
Ingredients and Directions
1 cup kale or collard greens, firmly packed
(stems removed & chopped)
½ cup loosely packed parsley leaves
1 medium apple, cored & coarsely chopped
1 medium pear, cored & coarsely chopped
¾ cup ice and 1 ½ cups water
Combine all and blend in blender until smooth. Increase
water as needed. Serves 2
Broccoli Raab with
Garlic and Chili Flakes
Ingredients
1 Bunch Broccoli Raab (can also use Kale, Broccoli or Swiss
Chard)
3 Tbsp Olive Oli
3 Cloves of Garlic minced
Pinch of dried chili flakes
¼ cup water
Salt & pepper to taste
Directions
Wash the broccoli raab and cut off the very hard ends of the
stems. Drain in a
colander- you can chop or leave whole. In a wide pan heat
the olive oil and add the
garlic. Cook over med heat until garlic begins to brown. Add
the washed broccoli
raab, chili flakes and salt and pepper. Add water, cover and
cook for 2 minutes or
until desired texture. 4 servings.
Sweet Potato Squash
Delight
Ingredients
1 medium butternut squash, cut into chunks
2 medium to large sweet potatoes, cut into chunks
1/2 tsp. ginger
1/2 tsp. cinnamon
Dash nutmeg
1/4 cup rice milk
Directions
Preheat oven to 350 °F. Steam squash and sweet potato until
tender. Remove
peels and puree in food processor. Add ginger, cinnamon,
nutmeg, and rice milk
(add enough to match the consistency of mashed potatoes).
Put mixture into an
11/2-qt. casserole dish and garnish with a sprinkle of
cinnamon. Bake about 15
minutes. 4-6 servings.
Oven-Roasted Veggies
Ingredients and Directions
Use any combination of the following cut into bite-sized
pieces:
Unpeeled eggplant
Small red potatoes
Yellow or green summer squash
Mushrooms
Asparagus
Red onion.
Toss with crushed garlic cloves and olive oil. Sprinkle with
rosemary, oregano,
tarragon, and basil to taste. Spread in a roasting pan in
single layers and roast
approximately 20 minutes at 400 °F until veggies are tender
and slightly brown,
stirring occasionally. Salt and pepper to taste. Serve
immediately while warm.
