Nourishing Balance Blog

Edamame Guacamole

2012-02-23T14:11:00.000-08:00

This delicious recipe is borrowed from the blog Two Peas and their Pod. It is a scoopable, chunky guacamole that pairs great with blue corn tortilla chips for super phyto-nutrient power. The edamame increases protein, which will keep you fuller longer.

Prep Time: 10 minutes

Yeild: 2-3 adult sized servings

Ingredients:

1 cup frozen shelled edamame, thawed
1 ripe avocado, peeled and pitted
1/2 cup chopped cilantro
2 cloves garlic, degermed, minced
1/4 onion, roughly chopped
1/2 jalepeno, finely chopped (optional)
Juice of 2 limes

1 tsp ground cumin (optional)
2 to 3 tablespoons water
Salt and freshly ground black pepper, to taste

Equipment: Food processor

Instructions:

Place edamame, avocado, cilantro, garlic, onion, jalapeno, and lime juice in the bowl of a food processor and pulse until combined. Add enough water to make a creamy consistency and pulse again. Pulse until smooth. Transfer edamame guacamole to a serving bowl and season with salt and pepper.

Recipe adapted February 2012.

Beet Pesto Pasta with Goat cheese

2012-02-17T11:03:00.000-08:00

This bright magenta pasta dish is a delicious and tangy way to eat beets, and if paired with citrus or other source of vitamin C, can be a great source of iron- needed to energize your cells! As a result, we like this recipe with an orange and arugula salad on the side.

Prep time: 20 minutes

Cook time: 40 minutes for the beet, 20 minutes for the pasta

Serves: two

For the pesto:

1 large red beet, scrubbed and trimmed of leaves and stem

2/3 cup chopped raw walnuts

2 small garlic cloves, smashed, peeled and de-germed (remove the green sprout inside to prevent “garlic burps”)

1 Tblsp Balsamic Vinegar, plus more to taste

1 Tbsp olive oil

2 Tblsp grated Parmesan cheese

For the pasta:

½ lb dry spaghetti pasta (try whole grain)

¼ cup soft goat cheese (chevre)

Equipment needed: food processor

Instructions:

- Preheat oven to 375 degrees Fahrenheit. Place the beet in a lidded baking dish (or in a small baking dish covered with foil) with a tiny bit of olive oil, and bake for 40+ minutes until cooked through and soft (can do this step a couple of days before to save time). Remove from the oven, let cool, and peel with a butter knife. Chop the beet roughly, and set aside.

- While the beet is roasting, place the walnuts in a saute pan over medium heat, and toss/stir every 3 minutes to roast them (don’t let them smoke or burn!) for about 20 minutes total. You want nice, toasty walnuts. Alternatively, you could place the walnuts in the oven on a baking sheet, and stir every 5 minutes until roasty (15 minutes or so). Reserve two tablespoons of the walnuts for garnishing, and place the rest of the walnuts with the beets. Place a large pot of water on the stove for the pasta; heat to a boil.

- Meanwhile, into a food processor, add the chopped cooked beets, toasted walnuts, garlic cloves, balsamic vinegar, olive oil, and Parmesan cheese. Process for about 1 minute, and stop the machine to scrape down the sides of the processor bowl. Process for another minute, until the mixture is finely minced (but not a puree). Place the mixture in a large serving bowl, and set aside.

- Cook the pasta until it is al dente (using the package as a guide for time). Drain about 1/2 cup of the pasta water into the beet pesto, and then drain the rest of the pasta in a colander over the sink. Add the cooked and drained pasta to the beet pesto, and toss to coat.

- Portion into two pasta bowls, and sprinkle the goat cheese and reserved walnuts on top. If not the arugula/orange salad, have an orange for dessert for a perfect, energizing meal!

Super Energy Kale Soup

2012-02-05T13:29:00.000-08:00

Recipe from The World’s Healthiest Foods website.

This fresh soup is a great way to get your veggies in! Get creative and add your favorite vegetables, or perhaps some cooked, drained, and rinsed garbanzo beans for extra protein.

Prep time: 15 minutes

Cook time: 20 minutes

Serves: 4

Ingredients:

1 medium onion, chopped

4 cloves garlic, chopped

5 cups chicken or vegetable broth

1 medium carrot, diced into 1/4 inch cubes

1 cup diced celery

2 red potatoes, diced into ½ inch cubes

2 tsp dried thyme

2 tsp dried sage

3 cups kale, rinsed, de-stemmed, and chopped small

Salt, pepper to taste

Olive oil (optional)

Instructions:

Heat 1 Tbsp of the broth in a medium soup pot over medium heat (don’t let it evaporate). Stew the onions in the broth for 5 minutes, add the garlic for the last minute.

Then, add the broth, carrots, celery, and bring to a boil. Once boiling, reduce the heat to a simmer, and let simmer for another 5 minutes. Add the potatoes and herbs, and let simmer for another 6 minutes.

Add the kale, and cook for another 3 minutes. All the vegetables are now cooked perfectly! Serve up as is, or with a tsp of olive oil drizzled over the top.

Recipe adapted from http://whfoods.org/genpage.php?tname=recipe&dbid=214 Febrauary 5, 2012.

Broccomole

2012-01-27T16:38:00.000-08:00

This recipe is a creative way to sneak extra veggies, color, and flavor into your favorite guacamole. Enjoy on polenta squares, black bean soup or your favorite Mexican recipe. Recipe by Andrea Lopriore, BSN student at Bastyr University.

Prep time: 20 minutes

Serves: 4

Ingredients:

3/4 cup broccoli pieces (no stems), finely chopped

1 med tomato, diced

¼ cup orange bell pepper, chopped

¼ cup red onion, minced

1 clove garlic, minced

1 tablespoon fresh squeezed lime juice

½ jalapeno, finely chopped (seeds optional depending on desired level of spice)

Handful of fresh cilantro, chopped

1 tsp salt

2 ripe avocados, peeled and de-pitted

¼ cup plain yogurt (optional- for creaminess)

Instructions:

Place all ingredients into a food processor, except the avocado. Pulse until vegetables are mixed well. Add the avocado and continue to blend until you reach your desired consistency.

Keeps in the fridge for two days (surface exposed to air will turn brown unless drizzled with lemon or lime juice).

Barbeque Tempeh Sandwich

2012-01-22T16:36:00.000-08:00

This delicious and EASY recipe requires few ingredients and provides a hefty punch of flavor.

Prep time: 30 minutes

Cooking time: 30 minutes

Serves: 4 people a half pita sandwich

Ingredients:

8 oz package of tempeh

1 cup of your favorite barbeque sauce

2 whole wheat pita breads

1 cup finely shredded green cabbage

¼ onion, minced fine

3 Tblsp lemon juice

3 Tbslp olive oil

1 Tblsp miso paste (optional)

1 garlic clove, minced

½ cup chopped cilantro (optional)

Fresh ground pepper

Instructions:

Slice the tempeh in thin strips, and lay in a pie plate or shallow pan. Pour the barbeque sauce over, and coat the tempeh evenly. Let marinate for 30 minutes to two hours in the fridge.

Meanwhile, mix the minced garlic, lemon juice, miso, and olive oil in a large mixing bowl until well combined. Add the cabbage, minced onion, cilantro (optional) and fresh ground pepper, and toss to coat the cabbage with the dressing. Set aside. Preheat the oven to 375 degrees farenheit. Wrap the pita’s in foil to warm in the oven.

Remove the tempeh from the sauce (leaving plenty on the strips), and place on a parchment –lined baking sheet. Bake in a 375 oven for 20-30 minutes, until the tempeh is heated through and the excess barbeque sauce is starting to carmelize and dry out. In the last ten minutes of baking, add the foil covered pita’s to warm up. Pull everything out when the tempeh is done.

To serve: Cut the pita breads in half, and lay three to four strips of cooked BBQ tempeh in each half. Fill the rest up with the cabbage slaw. YUM!

Mediterranean Pepita Pate

2012-01-16T12:19:00.000-08:00

Pepitas (aka shelled pumpkin seeds) are an excellent source of zinc and protein; here they are pureed with flavors of the Mediterranean (fennel, garlic, olives, lemon) to create a savory paste to flavor everyday foods.

Prep time: 5 hours, + 10 minutes

Cook time: 5 minutes

Yield: 2 cups pate

Ingredients:

1 ½ cups pepitas (shelled pumpkin seeds), soaked in 4 cups of water for 5 hours

2 cloves garlic, germ removed

4 Tblsp. olive oil

1 Tblsp apple cider vinegar or lemon juice

2 tsp fennel seed

½ tsp salt

Pepper to taste

4 Tblsp fresh water, (or more)

10 green olives, pitted, roughly chopped

2 tsp olive brine

1” piece of pared lemon zest (no white pith) or 2 tsp. lemon zest

Instructions:

1. Drain the pepitas, and place in a high power blender or a food processor. Add the rest of the ingredients, and blend together until a thick paste. Occasionally stop the machine to scrape down the sides with a spatula. When a thick uniform paste (about 3-5 minutes), scrape out into a bowl. Add more water for a thinner consistency.

2. Serve the pate stuffed in hollowed out mini-tomatoes, celery sticks, or baked in cremini mushrooms as hors d'ourves. Also makes a great spread for sandwiches, whole grain crackers, or spread on top of a slow baked fish.

3. Keeps 1 week refrigerated.

Traditional Middle Eastern Hummus

2012-01-07T16:35:00.000-08:00

An excellent dip for veggies or a spread for a sandwich, this hummus recipe will be sure to satisfy your need for a garlicky, savory bean spread. You will need a blender or food processor to prepare this dish (or you can use a mortar and pestle instead).

Ingredients:

2 large garlic cloves

4 Tablespoons olive oil

¼ cup lemon juice

½ -¾ cup water

1 Tablespoon salt

1 Tablespoon ground cumin

1 teaspoon ground coriander (savory) and/or cayenne (hot and spicy)

3 Tablespoons tahini (sesame paste)

2 -15 oz cans of cooked garbanzo beans, drained and rinsed well

Directions:

1. To prepare the fresh garlic: smash the garlic cloves with the flat side of a large chef’s knife, and then easily peel the paper off. Then remove and discard the long “germ” in the middle of each clove (it can be white or green, small or large), to prevent garlic burps after the meal.

Place the fresh garlic cloves (no paper or “germ”) into a blender or food processor with the olive oil, lemon juice, ½ cup water, salt, cumin, coriander and/or cayenne, and tahini. Blend up until the garlic is mixed in without any remaining chunks.

2. Once the base is emulsified into a thick sauce, add the garbanzo beans, and puree until smooth (use a spatula to scrape down the sides with the machine off to avoid any beans chunks). Taste for salt, lemon juice, or tahini; add more water if you want a thinner consistency.

Serve in a shallow bowl with olive oil drizzled on top and a dash of paprika in the center, with carrot, cucumber, or celery sticks, or wedges of whole wheat pita bread. Lasts up to one week stored in your refrigerator, and would be great stirred into olive oil and vinegar for a tasty salad dressing.

Recipe adapted from http://allrecipes.com/recipe/hummus-iii/ on 1/6/2012

Hot and Sour Swiss Chard

2012-01-03T11:12:00.000-08:00

A little preperation gives you big flavors to dress up your greens… try making a big batch to reheat throughout the week. This dish goes great with steamed brown rice and sautéed shrimp and mushrooms.

Serves: 4
Cooking time: 25 minutes

Ingredients:
2 Tblsp apple cider vinegar
2 Tblsp honey
1 Tblsp tomato paste
¼ tsp red chili flakes
2 tsp olive oil
1 medium shallot, peeled and finely diced
1 large bunch Swiss chard, washed, stems and leaves separated, and sliced into 1” pieces
Sea salt/pepper to taste
1 Tblsp sesame seeds to garnish, optional

Instructions:
1. In a small bowl, whisk the vinegar, honey, tomato paste, and chili flakes; set aside.

2. In a large heated skillet, sauté the olive oil and shallot for 1 minute, until translucent. Add the chard stems, and sauté for one more minute. Then add the chard leaves, season with a pinch of salt and pepper, and sauté for another two minutes. Remove contents from the pan to a plate or bowl, and set aside.

3. Next, return the skillet to medium heat, and pour the sauce mixture into the pan. While stirring, allow the sauce to reduce for about one minute, until it is thick enough to coat the back of a spoon. Return the cooked chard and shallot to the pan, toss to coat, and either serve from the pan or from a serving dish. Sprinkle sesame seeds and serve hot.

Recipe adapted from http://www.cleaneatingmag.com/Recipes/Recipe/Hot-Sour-Swiss-Chard.aspx, January, 2011.

Salmon Eggs for Breakfast

2011-12-21T16:20:00.000-08:00

This high protein,soy/ dairy/ gluten-free breakfast takes less than 15 minutes to cook and eat when you are rushing out the door to work. It also makes a great alternative to fast food breakfasts! All you need is a decent skillet (8” seasoned cast iron skillet with a proper fitting pot lid is perfect), and the ingredients in the fridge. Embellishments of left-over black beans, salsa, avocado slices, or sauteed kale and onions are great for more nutrition and satiety, as is some fruit like half an apple. A larger skillet allows you to make more servings at one time (good for a quick family breakfast).

Serves one

Time: 15 minutes

Ingredients:

1- 6” organic corn tortilla

1-2 eggs (any size)

1” square portion of smoked salmon, or left over cooked salmon, flaked apart

3 shakes of dried Italian herbs

2 Tablespoons sauerkraut (Firefly Kitchen’s or Bubbies are both great brands)

2 tsp. olive oil

Sea salt, black pepper

Other optional accompaniments: salsa, left over black beans, avocado slices, sauteed kale and onions, minced cilantro.

Directions:

1. Have the ingredients at hand, out of the fridge. Heat an 8” skillet over medium heat, and add 2 tsp olive oil, spreading it around the pan. Add the corn tortilla, and cook 1 minute per side. Transfer to a plate.

2. Letting the pan get hot (but not smoking), crack the eggs into the pan, sprinkle with a pinch of salt and some pepper, sprinkle the flaked salmon on top, add a dash of dried herbs, and cover with a lid.

3. Turn the heat to medium low, and let the eggs cook for 3-5 minutes (set a timer if you need to), until the white is set and the yolk is still runny (or to your preference); you may want to turn the heat down to low after two minutes if you have a cast iron skillet (it retains heat really well).

4. Using a metal spatula, remove the eggs and salmon from the pan, place on top of the heated corn tortilla, and top with the sauerkraut . Serve hot, with other accompaniments if you’d like.
Recipe by Heather Graham, Bastyr Nutrition student

Spicy Sweet Potato & Peanut Stew with Chickpeas

2011-12-14T13:09:00.000-08:00

This recipe is borrowed from the very talented Dreena Burton. Earthy spices, sweet potatoes, spicy ginger, and a bit of peanut butter pureed with whole, buttery chickpeas-- mmmmmm..... Serve with brown rice or quinoa and a healthy salad.

Yield: Makes 3-4 servings
Time: ~45 minutes

Ingredients:

     2 teaspoons olive oil
   3 cups sweet potatoes, peeled and chopped
   1 cup onions, diced
     1/2 cup celery, diced
   2-3 large cloves of garlic, minced
   1/2 teaspoon sea salt
     2 teaspoons cumin seeds
     2 teaspoons ground coriander
     1/2 teaspoon paprika
     1/4 teaspoon crushed red pepper flakes
     1 cup vegetable stock
     1 1/2 cups water
     3 tablespoons fresh ginger, grated
     1 tablespoon peanut butter
     1 cup cooked chickpeas (canned is okay-- just be sure to rinse and drain first)
     2 tablespoons freshly squeezed lime juice
        lime wedges to garnish (optional)
        fresh cilantro leaves to garnish (optional)

Directions:

Heat oil in a large pot over medium heat. Add sweet potatoes, onion, celery, garlic, salt, and all spices, and stir to combine. Cover and cook 5-7 minutes, stirring once or twice.
Add stock, water, and HALF of the ginger (reserving the rest). Stir to combine, and increase heat to bring stew to a boil. Once boiling, reduce heat to medium-low, cover the pot, and simmer for ~15 minutes or so, until the sweet potatoes have completely softened.
Stir in remaining ginger and peanut butter. With an immersion blender (if you have one), briefly puree the soup until it is just smooth but keeps some texture. If you do not have one, wait until the soup cools off a bit, transfer to a blender, blend until just smooth, and return to pot. Make sure you don't fill the blender up more than about halfway at a time-- it is prone to splash out!
Stir in chickpeas and allow to heat back up if you used a regular blender. Then stir in lime juice and serve with the lime wedges and cilantro leaves.

Very slightly adapted from Eat, Drink & Be Vegan, by Dreena Burton. (Arsenal Pulp Press, Vancouver, BC, 2007).

Garlic Thyme Tempeh

2011-11-23T19:40:00.000-08:00

This recipe is taken from one of the most amazing vegan chefs ever-- Isa Chandra Moskovitz, from her website, The Post-Punk Kitchen. This dish requires a bit of planning ahead to marinade-- anywhere in the neighborhood of 1 to 4 hours-- but otherwise is not too labor-intensive. The tempeh goes great on top of pasta or salads, with mashed potatoes and mushroom gravy, or in a sandwich!

Ingredients:

   8 ounces tempeh
   2 tablespoons soy sauce, tamari, or liquid aminos
   4 cloves garlic, smashed
   1/2 cup vegetable broth
   2 tablespoons white balsamic vinegar (or 1 tablespoon regular balsamic)
   3 tablespoons fresh lemon juice
   1/4 cup fresh thyme, leaves whole, soft stems roughly chopped
   2 tablespoons olive oil

Directions:

Start your steaming apparatus. Meanwhile, slice up that tempeh. If the tempeh is in a rectangle, slice it into two squares, and then slice those squares into two thin squares across the middle, like a clamshell. Now slice each square corner to corner, into triangles. You should end up with about 8 thin triangles.

Once the water is boiling in your steaming apparatus, add the tempeh and steam ~ 10 minutes.

Meanwhile, mix all other ingredients together in a big, flat dish (a glass pie dish is ideal). When tempeh is done steaming, transfer it directly into the marinade dish, cover, put back in the fridge, and let marinate for 1-4 hours, flipping occasionally if not immersed.

1 to 4 hours later... you have two options:

To grill: Preheat a lightly oiled grill on medium high heat (can be indoor or outdoor). Cook tempeh for 5 minutes on each side, flipping with a metal spatula, so that it doesn't stick. Tip: rub the thyme and garlic on each side.

To broil: Preheat the broiler. Keeping a close eye, broil the tempeh on a baking sheet placed 2-3 inches away from the flame. Broil 3 to 5 minuts on each side. Baste with some of the liquid when you flip.

Serve immediately.

Recipe credit: Provided by The Post Punk Kitchen at http://www.theppk.com/2010/08/garlicky-thyme-tempeh/print/, author Isa Chandra Moskowitz, 2011.

Kale & Sea Veggies In No Time!

2011-11-20T20:43:00.000-08:00

Another great recipe from www.whfoods.org! No more excuses-- now you can prepare this delicious, nutrient-packed, super-EASY recipe in about ten minutes!

Ingredients:

     1 pound kale
   2 tsp lemon juice
     1 medium clove garlic, pressed
   1 tablespoon extra-virgin olive oil
     salt and black pepper to taste
     3 1/2 tablespoons agar (the sea vegetable)
     Mediterranean Dressing (see below for recipe)

Directions:

Fill bottom of steamer with 2 inches of water and bring to boil. While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices.

When water comes to a boil, add kale to steamer basket and cover. Steam for 5 minutes.

Transfer to a bowl and toss with Mediterranean Dressing ingredients and agar. For the best flavor, toss with dressing while kale is still hot.

Mediterranean Dressing

Ingredients:

     3 tablespoons extra-virgin olive oil
     1 tablespoon fresh lemon juice
     1 clove garlic, minced
     Sea salt and pepper to taste

Directions:

Add all ingredients to a jar and shake. Toss with your favorite salad!

Both recipes taken from The George Mateljan Foundation at www.whfoods.org. Thanks, George!

Cinnamon Cider Brussels Sprouts

2011-11-15T09:35:00.000-08:00

Fight the stigma of brussels sprouts and your risk of cancer with this simple yet delicious recipe by Emily Malone (The Daily Garnish). This healthy, seasonal dish is just in time to sneak its way into your Thanksgiving feast!

Yield: Makes ~ 6 servings
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

   2 pounds Bussels sprouts, trimmed and halved
   1 large apple, cut into bite-size pieces
   1 large Asian pear, cut into bite-size pieces
     1 cup cider (apple or pear)
   1/4 teaspoon cinnamon
   Salt to taste

Directions:

To trim the Brussels sprouts, cut the woody end off of the bottom and slice them in half. Place the sprouts face down in a single layer in a large saute pan.
Cook over medium-high heat until the sprouts begin to soften and brown, about 10 minutes.
Add the apple and pear pieces, and stir to distribute them throughout the pan. Let them cook about 5 minutes so they get soft.
Pour the cider over the pan, and let it simmer. Sprinkle the cinnamon over the dish and give it a quick stir. The cider mixture should simmer and bubble until all the liquid has cooked away. This not only intensifies the flavor, but it produces a delicious, concentrated cidery glaze over the fruits and sprouts.
Season to taste with salt before serving. Enjoy!

Recipe Credit: Taken from The Daily Garnish at http://www.dailygarnish.com/, author Emily Malone, 2011.

Easy Vanilla Hemp Overnight Oats

2011-11-13T11:12:00.000-08:00

This high-fiber, high-protein recipe is great for the non-morning person! Throw these ingredients in a bowl the night before, and it is ready for you in the morning...

Ingredients:

   1 cup vanilla almond milk (unsweetened preferred)
   2 tablespoons chia seeds
   1/4 cup old-fashion oats
   2 tablespoons vanilla hemp protein powder OR hempseeds
   1/2 mashed banana and/or ~7 drops NuNaturals Vanilla Stevia (depends on your taste)
   1/4 teaspoon cinnamon

Directions:

Combine all ingredients in a bowl, stir well, and let sit in the fridge overnight.

In the morning, top with a tablespoon of peanut butter and some raw cacao nibs, if you like, or enjoy plain.

Recipe adapted from Healthful Sense at http://www.healthfulsense.com/2011/08/04/hemp-protein-giveaway/, author Kelly, 2011.

Farro with Mushrooms, Balsamic Vinegar, and Thyme

2011-11-12T14:02:00.000-08:00

Farro, or emmer, is an ancient Egyptian whole grain that is now grown locally in Washington. You can find it in the bulk section at Whole Foods or PCC. Farro is high in fiber and is composed of about 18% protein. Note that is not a gluten-free grain. Farro has a dense, chewy texture and works wonders in earthy, savory risottos. This is a great way to approximate a risotto without all the intensive labor!

Yield: Makes 4-6 servings

Part 1: Making the Farro

Ingredients:

1 cup uncooked faro (emmer)

1 ¾ cup water

Pinch of salt

Directions:

Heat the water to boiling in a teakettle or pot. Meanwhile, add the faro to a dry, heavy pan with a tight-fitting lid and toast over medium-high heat until it starts to look and smell toasted (~ 3 minutes). Turn off heat, and then carefully pour in the boiling water (it will boil up and sputter, so be careful.) Add the salt, and turn the heat back up to a low simmer, cover the pan, and let it cook until the farro is tender but chewy (~20 minutes). (Start checking after ~15 minutes; you may need to add a tiny bit more water.)

Part 2: The "Risotto"

Ingredients:

3 Tablespoons unrefined extra-virgin olive oil
2 cloves garlic, cut in half lengthwise
1/2 cup diced red onions or shallots

24 oz. Crimini mushrooms, sliced in 1/2 inch slices
pinch of salt
1/4 cup balsamic vinegar mixed with 1 Tablespoon water (or Masala wine)
1 Tablespoon chopped fresh thyme (or 1 teaspoon dried thyme)
3 cups cooked faro (see Part 1)

Directions:

Heat the oil in a large heavy frying pan. Add the onion and garlic and sauté until onions are starting to soften (~3 minutes). Remove garlic and discard.

Add sliced mushrooms and stems, sprinkle with a pinch of salt, and sauté over medium high heat until mushrooms have released their liquid and are well browned (~5 minutes or longer, depending on your pan.)

Stir in the balsamic vinegar/water mixture and thyme (if using the dried herb) and cook until liquid is mostly evaporated (~2 minutes).

Add cooked farro and heat 2-3 minutes, stirring gently. If your pan is not non-stick, you may need to add a bit of water when you heat the farro. Once the farro is heated through and moistened, add the thyme (if using the fresh herb), stir, season with salt if desired, and serve hot.

Reprinted from KalynsKitchen.com at http://www.kalynskitchen.com/2008/05/recipe-for-farro-with-mushrooms-thyme.html, author Kalyn, 2008. Retrieved November 11, 2011.

Avocado and Tempeh Dip

2011-11-05T09:32:00.000-07:00

This recipe from www.tempeh.info is a fabulous way to up the nutrition profile of your guacamole, adding some of that ever-important protein. This recipe is very basic, so feel free to add your favorite spices, and if you like it hot, throw a jalepeno, serrano, and/or cayenne pepper into the mix! Serve as a dip with veggies or corn chips, or add a scoop to your next burrito.

Ingredients:

Half a package of tempeh, cut into ~ 1 inch cubes (150g)
1 avocado
1/4 cup oil (olive, grapeseed, or softened coconut is fine)
1/2 teaspoon salt
1 tablespoon onion, minced
3/4 cup water
2 tablespoons lemon juice
1 or 2 hot peppers (optional)

Directions:

Mix all ingredients in a blender until smooth.

Adapted by Katy McCauley from www.tempeh.info/recipes/recipes.php?recipe=426 on 11/05/2011.

Kale with Hijiki

2011-10-29T14:37:00.000-07:00

Another recipe from www.whfoods.com! This easy-to-prepare recipe offers an exciting twist to kale with the flavor and amazing health benefits of the hijiki. It is a complement to just about any Asian-flavored meal.

Prep and Cook Time: 15 minutes

Yield: Serves ~ 4

Ingredients:

1 lb kale

1 tablespoon dried hijiki (or arame if you prefer a milder flavor)

1 cup warm water

2 tablespoons soy sauce

1 tablespoon rice vinegar

2 medium cloves garlic, pressed

½ tablespoom minced fresh ginger

1 tablespoon extra virgin olive oil

salt and white pepper to taste

2 teaspoons sesame seeds

Directions:

Rinse and soak hijiki (or arame) in the cup of warm water while preparing the rest of ingredients.
Fill bottom of steamer with 2 inches of water.
While steam is building up, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices and let both leaves and stems sit for 5 minutes to bring out their health benefits.
Chop or press garlic and let sit for at least 5 minutes to bring out its health benefits.
Place chopped kale in steamer and steam for no more than 5 minutes.
While kale is steaming, whisk together soy sauce, pressed garlic, minced ginger, olive oil, salt, and pepper.
After squeezing excess water from the hijiki, add hijiki add to the dressing.
In a bowl, toss kale with the dressing and then sprinkle with sesame seeds.

Carrot Coconut Soup

2011-10-29T00:49:00.000-07:00

This is another recipe taken from the George Mateljan Foundation at www.whfoods.com. The ginger and curry powder add great flavor to this easy-to-prepare soup.

Prep and Cook Time: 30 minutes

Yield: ~ 4 servings

Ingredients:

1 large onion, chopped

1 tablespoon + 3 cups chicken or vegetable broth

2 tablespoons fresh ginger, sliced

4 medium cloves garlic, chopped

1 teaspoon curry powder

2 cups sliced carrots, about 1/4-inch thick

1 cup sweet potato, cut into about 1/2-inch cubes

5 ounces canned coconut milk

salt and white pepper to taste

Directions:

Chop onion and let it sit for at least five minutes to bring out its health benefits.
Heat 1 tablespoon of the broth in a medium soup pot. Sauté onion in broth over medium heat for about 5 minutes, stirring often.
Add garlic and ginger and continue to sauté for another minute.
Add curry powder and mix well with onions.
Add broth, carrots, and sweet potato; simmer on medium high heat until vegetables are tender, about 15 minutes.
Add coconut milk.
Blend in batches, making sure blender is not more than half full. When it's hot, and the blender is too full, it can erupt and burn you.
Add salt and pepper to taste.
Return to soup pot and reheat.

Carrot Cashew Paté

2011-10-27T16:17:00.000-07:00

Many of the recipes I post on this blog come from The World’s Healthiest Foods website at www.whfoods.org. This website is not only an excellent resource for delicious recipes using some of “the world’s healthiest foods,” but also provides very well-researched, easy to understand answers to all those complex nutrition questions out there. Definitely check it out!

Meanwhile, enjoy this paté in wraps with shredded vegetables, put a scoop on salads, or serve as a dip with your favorite crudités.

Prep and Cook Time: 10 minutes

Yield: Makes ~ 6 servings

Ingredients:

2 medium carrots, chopped

1 cup raw cashews

2 tsp fresh ginger, chopped

5 tsp fresh lemon juice

2 tsp tamari (soy sauce)

4 tsp extra virgin olive oil

sea salt to taste

2 tsp chopped parsley or cilantro

Directions:

Blend all ingredients except the cilantro or parsley in a blender until a smooth paste forms, scraping down the sides periodically.

Add the cilantro or parsley and pulse to mix it in.

Spicy Lentil Carrot Veggie Burgers

2011-10-20T01:32:00.000-07:00

These spicy, aromatic burgers are delicious naked (without a bun), but feel free to dress them up however you like. They’re quite good wrapped in a big piece of cabbage or a mustard green leaf, too!

Yield: Makes 6 burgers

Time: 10 minutes for preparation, 40 minutes of cooking time

Ingredients:

1 cup uncooked red lentils
3 carrots, grated
1 onion, diced
¼ cup whole grain flour, as needed
pinch sea salt and black pepper
1 teaspoon coriander
1 teaspoon cumin
¼ teaspoon cayenne pepper
1 -2 teaspoon olive oil for frying

Directions:

Rinse the lentils and then add enough water to a sauce pan to cover lentils by about 2 inches. Do NOT add salt. Bring to a boil and then lower to a simmer for about 15-20 minutes. Drain lentils and place in bowl.

Add carrots and onion. Mash them a bit, but not too much. Add just enough flour so that they will stick together. You may need to add a bit of water.

Season the mix with the spices (coriander, cumin, cayenne pepper, salt, and black pepper); stir through well. With your hands, form the lentil mix into burger shapes.

Add a teaspoon of olive oil to a pan that has been heated over medium heat and lay the burgers in. Leave them for about 8-10 minutes on the first side, flip, and cook another 5 to 7 minutes.

Tip: Put the burgers in an oven on low heat to keep them warm while you cook the second batch.

Recipe taken from VegWeb at http://vegweb.com/index.php?topic=35008.0.

Veggie Chickpea Curry

2011-10-14T19:26:00.000-07:00

Do you have a crock pot or slow cooker? Are you more of a morning person that hates dealing with dinner when you get home? Then try this: set aside a half an hour in the morning to prepare this recipe before you leave for work. Then, when you get home, the aromatic, Indian spices in this dish will be there to greet you, and dinner will be ready in about 2 minutes! This creamy curry is delicious served over brown rice, quinoa or couscous. If you don't feel like waiting for a grain to cook, Trader Joe's sells pre-cooked brown rice that you can pop in the microwave for a couple minutes.

Yield: Makes ~ 6 servings (of about 1 and 1/3 cups each)

Ingredients:

1 tablespoon olive oil

1 1/2 cups onion, chopped

1 cup carrots, sliced 1/4 inch thick

1 tablespoon curry powder

1 teaspoon brown sugar (can substitute a few drops of Stevia)

1 teaspoon ginger, peeled and grated

2 cloves garlic, minced

2 serrano chiles, minced (seeded if you don't like it hot!)

3 cups chickpeas (garbanzo beans), cooked

1 1/2 cups sweet potato, peeled and cubed into bite size pieces

1 cup green bell pepper, diced

1 cup green beans, cut to 1 inch

1/2 teaspoon salt

1/4 teaspoon black pepper

1/8 teaspoon ground red pepper (cayenne)

1 (14.5 oz.) can of diced tomatoes (do not drain)

1 (14 oz.) can vegetable broth

3 cups fresh baby spinach

1 cup light coconut milk

Directions:

Heat the oil in a large skillet over medium heat. Add the onion and carrot; cover and cook 5 minutes or until tender. Add curry powder, sugar (or Stevia), ginger, garlic, and chile; cook 1 minute, stirring constantly.

Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and the next 8 ingredients (through the broth). Cover and cook on HIGH for 6 hours or until vegetables are tender. Just before serving, add the spinach and coconut milk; stir until the spinach wilts.

Adapted by Katy McCauley from My Recipes at www.myrecipes.com/recipe/vegetable-chickpea-curry-10000000701091/, author Melanie Clarke, 2011.

Earth Day: Mushroom, Bean & Barley Soup

2011-10-13T21:26:00.000-07:00

Mmmmmmmmm.......the perfect soup to make on a lazy Sunday. Nourishes not only the body, but the soul as well, clearing the mind with its delicious aroma, attracting passerbys for company, and reminding us of the abundance all around us. Tender, hearty, delicious...

Prep/Cook time: About 1 hour and 15 minutes
Yield: Makes ~ 6-8 servings, about 1 cup each

Ingredients:

1 tablespoon olive oil

1 sweet onion, diced

2 carrots, grated coarsely

2 cups oyster mushrooms, sliced into bite sized pieces

8 cups vegetable broth

1 cup hulled barley, uncooked

1 cup white Cannellini beans (pre-soaked if dry)

¼ teaspoon salt

½ teaspoon pepper

2 teaspoons dried thyme

2 teaspoons dried or

1 tablespoon fresh rosemary

2 teaspoons dried oregano

2 teaspoons dried basil

2 large bay leaves

1½ cups kale, de-stemmed and torn into bite-size pieces

Directions:

Heat the olive oil in a 4-quart soup pot over medium heat. Add the onions, carrots and mushrooms and sauté for about 5 minutes.

Add the vegetable broth, barley, beans, and all of the spices to the soup pot, turn the heat up to high, and bring to a boil. Once boiling, reduce heat to a medium-low simmer.

Allow to simmer, uncovered, for one hour, stirring occasionally, until barley is soft and somewhat fluffy. In the last five minutes of cooking, add the kale.

Tip:

Store leftovers in the refrigerator. Reheat on stove top over low heat until warm, adding extra vegetable broth for desired consistency.

Tangy Tempeh with Cherry Tomatoes

2011-10-10T23:30:00.000-07:00

Yield: Makes 3-4 servings

This is a quick, easy recipe to make but does require a bit of planning ahead. Throw the marinade together in the morning if you want to make this dish for dinner (or the night before—the longer it marinades, the tastier it will be!) Once you’re ready to eat, it will take only about 5 minutes and you’ll be amazed at the flavors the tempeh takes on (and a little overjoyed when the cherry tomatoes burst in your mouth…)

Ingredients:

4-5 cloves garlic, minced

2” piece ginger, peeled and grated

1/3 cup balsamic vinegar

1/3 cup white wine

1 tablespoon coconut liquid aminos (or Braggs liquid aminos)

1 tablespoon mirin

1 tablespoon lemon juice

1 tablespoon jam (any kind, but fig jam works really well here)

1 package tempeh, thawed and cut into thin, 2” strips

15-20 cherry tomatoes, whole

Directions:

Combine all ingredients in a shallow dish, cover, and marinate in the refrigerator up to 24 hours. When ready to cook, place the marinade (with all ingredients) in a non-stick frying pan over medium heat. Cook about 5 minutes or so until all the liquid burns off. Make sure to watch the pan towards the end so that it doesn’t burn.

Serve by itself, over a whole grain, or wrap the tempeh and tomatoes in a tortilla with a tiny bit of melted cheese and some sliced jalapeno peppers!

Italian Herb, Tomato and Tempeh Stew

2011-10-05T16:19:00.000-07:00

Cook/Prep Time: ~30 minutes

Yield: Makes ~ 4 servings

Ingredients:

1 medium onion, chopped

3 cloves garlic, minced

1 package tempeh, cut into 1/2" cubes and sliced horizontally

1 24 oz. can diced tomatoes

2 teaspoons dried thyme (or 2 tablespoons fresh)

2 teaspoons dried rosemary (or 2 tablespoons fresh)

2 teaspoons dried oregano (or 2 tablespoons fresh)

2 teaspoons dried basil (or 2 tablespoons fresh)

2 teaspoons ground cumin

4 large cremini mushrooms, sliced (or 6 medium)

Directions:

Place all ingredients except mushrooms in a medium-large saucepan over medium heat for about 10 minutes, stirring occasionally. Add the mushrooms and simmer an additional 15 minutes. Serve alone or over brown rice or quinoa.

Super Energy Kale Soup

2011-09-30T00:01:00.000-07:00

Prep and Cook Time: Prep and cooking time: 40 minutes

Yield: Serves 4.

Ingredients:

1 medium onion, chopped

4 cloves garlic, chopped

5 cups chicken or vegetable broth

1 medium carrot, diced into 1/4-inch cubes (about 1 cup)

1 cup diced celery

2 red potatoes, diced into 1/2-inch cubes

3 cups kale, rinsed, stems removed and chopped very fine

2 tsp dried thyme

2 tsp dried sage

salt and pepper to taste

Directions:

Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
Heat 1 tablespoon of the broth in a medium soup pot.
Saute onion in broth over medium heat for about 5 minutes, stirring frequently.
Add garlic and continue to saute for another minute.
Add broth, carrots, and celery to the pot and bring to a boil over high heat.
Once boiling, reduce heat to a simmer and continue to cook for another 5 minutes.
Add potatoes and kale and cook until potatoes are tender, about 15 more minutes.
Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.

Seaweed Rice

2011-09-27T18:27:00.000-07:00

Prep and Cook Time: 35 minutes

Yield: Serves 4 as a side dish

Ingredients :

2 large cloves garlic, chopped

1/2 medium onion, minced

2 medium pieces wakame, (2 tablespoons soaked and chopped)

2-1/4 cups warm water

2 tablespoons chopped dulse seaweed

1 cup long grain brown rice

salt and white pepper to taste

Directions:

Let chopped garlic and minced onion sit for 5-10 minutes to enhance their health-promoting benefits.
Rinse wakame, and soak in the warm water. After 5 minutes, squeeze out the water from the wakame and chop it. Save water.
While wakame is soaking, chop the dulse.
Heat 1 tablespoon of the seaweed soaking water in a medium saucepan. Sauté chopped onion over medium heat for 2 minutes, stirring frequently. Stir in garlic, rice, chopped seaweed, and soaking water.
Bring water to a boil on high heat. Reduce heat to low and cover. Cook for about 35 minutes.
Season with salt and white pepper to taste.

KELP ENERGY BARS

2010-08-24T12:04:00.000-07:00

Kelp Energy Bars

1 ½ cups raw almonds
1 ½ cups raw walnuts
½ cup raw cashews
¼ cup pumpkin seeds
1 ½ cups dried fruit*
½ cup dried kelp
¾ cup sweetener**
1 teaspoon spices***

Preheat oven to 325 F. Put nuts, seeds, dried fruit, and kelp into a food processor and pulse until nuts are finely chopped. Add sweetener and spices and blend until mixture forms clumps and is sticky. With wet hands, press mixture into a greased 7x11 baking dish. Bake for approximately 30 minutes. Cool and cut into individual pieces. Enjoy!

*Ideas for dried fruit: blueberries, cherries, raisins, coconut, currants, apricots, mango, apple, pineapple, dates, and prunes.

**Ideas for sweeteners include: molasses, honey, agave nectar, and maple syrup.

***Ideas for spices include: ginger, cinnamon, cardamom, cocoa powder, and nutmeg.

Original recipe by Jennifer Adler

RECIPE BLOGS

2010-08-19T13:52:00.000-07:00

http://julienegrin.com/recipes.html

AMAZING RESTAURANTS IN SEATTLE

2010-08-19T06:53:00.000-07:00

ALL THESE RESTAURANTS ARE PART OF THE SLOW FOOD MOVEMENT: They focus on whoel foods, local, organic

94 Stewart
Anchovies & Olives
Art of the Table
Artisan Café
Assagio Ristorante
Boat Street Café
Café Flora
Café Lago
Carmelita
Chaco Canyon Organic Café
The Corson Building
Crush
Dahlia Lounge
Duke's Chowder House
Earth & Ocean
El Camino
emmer&rye
Enotria
Etta's
Eva Restaurant
FareStart
Flying Fish
Frank's Oyster House
Fresh Bistro
Hales Ales Brewery & Pub
How To Cook A Wolf
Joule
Julia's
Kingfish Café
Le Gourmand
Lola
Lowell's
Madison Park Café
Matt's in the Market
Moshi Moshi Sushi
Nell's Restaurant
Ocho
Olivar
Oliver's Twist
Osteria La Spiga
Palace Kitchen
Perche'No
The Pike Brewing Company
The Pink Door
Poppy
Portage Bay Café
Ray's Boathouse
Rover's
Sambar
Serious Pie
SkyCity at the Needle
Sostanza Trattoria
Cascina Spinasse
Spur Gastropub
TASTE Restaurant
Tavolàta
Tilikum Place Café
Tilth
Tutta Bella
Via Tribunali
Waterfront Seafood Grill
Restaurant Zoe

Edamame Burgers

2010-08-18T16:17:00.000-07:00

Edamame Burgers

2 cups of shelled and frozen edamame
1 15oz can garbanzo beans, with the liquid
1 8 oz package of sliced mushrooms (about 2 cups)
1/2 cup finely ground raw cashews
1/2 cup nutritional yeast
4 cloves garlic
1 teaspoon Bragg's Liquid Aminos (or soy sauce)
+/- 3 1/2 cups besan flour (chickpea flour)
Sea Salt and fresh cracked pepper to taste
Oil for frying

Place the frozen edamame and the entire can of garbanzo beans, including the liquid in a saucepot to warm. This step is to defrost the edamame, if you use fresh or precooked edamame, you can skip this entire step. Place all ingredients, except the flour and oil into a food processor and puree until smooth. Into a large mixing bowl, pour the contents of the food processor. Slowly add the flour until a thicker consistency is formed. I originally started with 2 cups of flour, but ended up needing 3 1/2 to get the right consistency. Place the entire bowl in the fridge for 20-30 minutes to stiffen up and make it easier to handle when forming the patties. Form into to burger patties. Fry until golden brown on both sides. Freeze any uncooked patties between layers of wax paper. Makes about 16 patties.

Serves: 16

Preparation time: 1 hour

7-Minute Healthy Sautéed Crimini Mushrooms

2010-06-27T21:00:00.001-07:00

Enjoy this easy-to-prepare recipe that complements many of your favorite dishes and is a great addition to your Healthiest Way of Eating. You will also be enjoying a rich source of health-promoting selenium, vitamin B12, and copper along with the great flavor of crimini mushrooms.

Prep and Cook Time: 15 minutes

Ingredients:

1 lb medium crimini mushrooms, sliced
3 TBS low-sodium chicken or vegetable broth
Mediterranean Dressing
3 TBS extra virgin olive oil
1 tsp lemon juice
2 medium cloves garlic
sea salt and pepper to taste
Optional:
2 TBS fresh rosemary
few drops of tamari soy sauce
Serve with sautéed onions, green peas, or almost any of your favorite vegetables.

Directions:

Chop or press garlic and let sit for 5 minutes to enhance its health-promoting properties.
Heat 3 TBS broth over medium heat in a stainless steel skillet.
When broth begins to steam, add the sliced mushrooms and sauté for 3 minutes. They will release liquid as they cook. As crimini mushrooms are not as watery as other button mushrooms, it is best to stir constantly for the last 4 minutes. The liquid will evaporate, and the mushrooms will become golden brown but not burned.
Transfer to a bowl. For more flavor, toss crimini mushrooms with the Mediterranean dressing ingredients(and any of the optional ingredients you would like to add) while they are still hot. The dressing does not need to be made separately.

Serves 2

Healthy Cooking Tips:

To prevent overcooking crimini mushrooms, it is best to use a timer.
To melow the flavor of garlic, add garlic to crimini mushrooms for the last 2 minutes of sautéeing.

Food of the Week . . . Crimini Mushrooms

Did you know that a 5-ounce serving of crimini mushrooms contains only 31 calories and is a great source of all of the B vitamins? B vitamins are essential for reducing cholesterol levels, helping to prevent Alzheimer's and cardiovascular disease, and for energy production. Crimini mushrooms are an excellent source of riboflavin, pantothenic acid and niacin, as well as a very good source of thiamin and vitamin B6, and a good source of folate, all of which are B vitamins necessary for carbohydrate, protein and fat metabolism. Riboflavin (vitamin B2) plays at least two important roles in the body's production of energy. It is part of a molecule that allows oxygen-based energy production to occur. It is also necessary for the recycling of glutathione, an internally produced antioxidant that protects our energy-producing mitochondria from oxidative damage. Pantothenic acid (vitamin B5) also plays an important role in the prevention of fatigue since it supports the function of the adrenal glands, particularly in times of stress. Niacin (vitamin B3) is necessary for the conversion of the body's proteins, fats, and carbohydrates into usable energy. Although most of us enjoy mushrooms as a tasty addition to many recipes, we seldom recognize them as a powerhouse of nutrients. So, enjoy crimini mushrooms as a part of your Healthiest Way of Eating, not only for their great flavor, but also for their energy-boosting nutrients!

Philippine Mung Beans in Coconut Milk

2010-06-27T20:58:00.001-07:00

This can be a side dish or a main meal if served over rice. Mung beans are more easily digested than most beans and digestion is further aided by the ginger. With brightly colored chard and red bell pepper, this is a meal rich with antioxidants!

Serves: 6 Prep: 10 minutes
Cooking: 75 minutes
(15 minutes if beans are cooked ahead)

1 1/2 cups dried Mung beans
1-1 1/2 cups of finely chopped onions
2 tablespoon vegetable oil
1/2 teaspoon salt
2 tablespoons finely minced peeled ginger root
1-2 tiny fresh or dried chilies minced
4 garlic cloves
14 oz can coconut milk (light or regular)
1 tablespoon soy sauce
2 cups finely chopped rainbow chard
1 large red bell pepper

Soak the beans in plenty of water for several hours, drain and then cook
them in fresh water until soft, about an hour. Drain.
When the Mung beans are almost done, sauté the onions in oil with salt.
When the onions are translucent, add the ginger, chilies and garlic and
simmer on low heat several minutes. Add the coconut milk and simmer for 5
minutes.
In a large pot, combine the above mixture and the beans. Add the soy
sauce and the greens and stir until the greens just wilt. Remove from pot
at once. Taste for saltiness and add more soy sauce if needed.

Adapted By Mary Purdy from Sundays at Moosewood Restaurant- (Simon & Schuster
1990)

Miso Stir-Fry

2010-06-27T20:56:00.000-07:00

Miso is a great way to extra flavor and nutrition to your diet. This versatile stir-fry recipe can be adapted to any of your favorite vegetables or whatever you may have on hand— in fact the more variety, the more nutritional value. Enjoy!

Prep and Cook Time: 25 minutes

Ingredients:

1 TBS dried hijiki* or arame seaweed, soaked* in 3/4 cup warm water (save water)
1 medium onion, cut in half and sliced thick
1 TBS minced fresh ginger
3 cloves garlic, pressed
1 medium sized carrot, peeled and sliced very thin
2 cups small broccoli florets, about 1/2-inch pieces
1 cup shredded green cabbage
4 oz firm light tofu, cut into 1/2-inch cubes
2 TBS light miso
2 TBS tamari (soy sauce)
2 TBS rice vinegar
salt and white pepper to taste
1 tsp toasted sesame seeds
*For more on safety issues regarding sea vegetables, see The safety factors regarding sea vegetables, such as hijiki

Directions:

Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
Rinse and soak hijiki or arame seaweed in about 3/4 cup hot water, and chop rest of the vegetables. After about 10 minutes squeeze hijiki to remove excess water. Save the water.
Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Healthy Stir-Fry onion and carrots in seaweed water over medium-high heat, for 2 minutes, stirring constantly.
Add garlic and ginger. Continue to stir constantly. Ginger may stick a little to the pan. Don't worry about it. It will come up when liquid is added. After about 2 minutes add broccoli. Stir-fry for another 2 minutes.
Add cabbage, miso dissolved in 2 TBS seaweed water, tamari, rice vinegar, hijiki or arame, and tofu.
Continue stir-frying for another 2 minutes, stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve.

Serves 6

Serving Suggestions:

Serve with Brown Rice

Healthy Cooking Tips:
Make sure your vegetables are cut and ready before you start to stir-fry. By slicing your carrots thin and cutting broccoli into small florets they will cook al dente-soft outside and crisp inside. Also, the cabbage will start to release water and dilute the flavor of your dish if you cook it too long. Slicing it thin and only cooking it for a couple minutes prevents it from releasing excess liquid.

Nutty Millet Porridge

2010-06-27T20:55:00.000-07:00

Millet is a high protein, whole grain. Allergen-free and great for special diets, this nutty, sweet hot breakfast cereal will nourish you on a cold winter morning.

½ cup dry hulled millet
2 ½ cups water
Pinch of sea salt
½ teaspoon sesame seeds
1 tablespoon sunflower seeds, crushed
2 teaspoons butter
2 tablespoons maple syrup
1/8 cup of dried fruit (cranberries, raisins, or currants)

Heat a dry pot to medium. Add millet. Stir grain with a wooden spoon. After a few minutes the grains will begin to pop and give off a nutty aroma. Add water and salt. Bring to a boil. Simmer for approximately 20 minutes, stirring occasionally. Millet will soften like a porridge. Stir in sesame and sunflower seeds. Add butter and maple syrup. Taste and adjust salt or syrup. Ladle into your favorite breakfast bowl. Top with dried fruit of your choice.
Prep time: 20 minutes
Serves: 1-2

MILLET GARLIC MASH

2010-06-27T20:54:00.000-07:00

Millet is a high protein, whole grain. Allergen-free and great for special diets this dish is a great alternative to mashed potatoes.

½ cup dry hulled millet
2 ½ cups water
Pinch of sea salt
½ teaspoon sesame seeds or “Gomasio” ( sesame and sea salt and garlic combine)

2 cloves of garlic – mashed or cut up finely
2 teaspoons butter/olive oil

Sprinkle of pepper

OPTIONAL: Herb or spice of your choice or for “cheesy” flavor add 1 tablespoon of nutritional yeast or to taste.

Heat a dry pot to medium. Add millet. Stir grain with a wooden spoon. After a few minutes the grains will begin to pop and give off a nutty aroma. Add water and salt. Bring to a boil. Simmer for approximately 20 minutes, stirring occasionally. Millet will soften like a porridge. Stir in sesame and garlic. Add butter/ taste and adjust salt Ladle into your favorite breakfast bowl. Mix in any other spices of your choice: cayenne, curry,, cumin, rosemary, nutritional yeast

Prep & cook time: 20 minutes
Serves: 1-2

Original Recipe by Mary Purdy – adapted from original sweet millet recipe by Genevieve Sherrow

Mediterranean Lentil Salad

2010-06-27T20:52:00.000-07:00

This easy to prepare Mediterranean-style recipe makes a great side salad or a perfect vegetarian lunch or dinner for your Healthiest Way of Eating. It provides you with a wealth of health-promoting vitamins and minerals including 220% of the daily value (DV) for vitamin K, 135% DV for vitamin C, 107% DV for molybdenum and 79% DV for vitamin A. Enjoy!

Prep and Cook Time: Prep: 20 min; Cooking: 25 min; Chill: 1 hr

Ingredients:

3/4 cup dried green lentils (you want to end up with 2 cups cooked)
2 cups water
3 oz canned/jar roasted bell peppers*, chopped
2 TBS finely minced onion
2 medium cloves garlic, pressed
1/2 cup chopped fresh basil
1/3 cup coarsely chopped walnuts
3 TBS balsamic vinegar
1 TBS fresh lemon juice
2 TBS + 2 TBS extra virgin olive oil
salt and cracked black pepper to taste
1 bunch young dandelion leaves or arugula, chopped
* If you prefer, you can roast the bell peppers yourself

Directions:

Wash lentils, remove any foreign matter, and drain.
Combine lentils and 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar, and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
Toss dandelion or arugula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.

Serves 4

Healthy Cooking Tips:
If you want to roast your bell peppers yourself, preheat broiler on low and place peppers on sheet pan on rack in middle of the oven. Roast peppers under broiler until blistered on all sides. Do not coat with oil as peppers roast very well when dry. Place in a bowl and cover for about 10 minutes. This will make it easier to peel. Peel and chop.

Sauteed Greens with Yellow Peppers

2010-06-27T20:50:00.001-07:00

Kale is a powerhouse of nutrients- rich in folate, Vitamin K, and many disease fighting anti-oxidants like lutein and zeaxanthin. Coupled with yellow peppers which are rich in beta carotene and Vitamin C these greens are extremely beneficial for eye health and immune system function.

INGREDIENTS

1 ½ tablespoons Olive Oil

3 cloves garlic - chopped

½ yellow pepper – chopped and seeds removed

2 cups Kale – chopped

1 tablespoon Eden Organic tamari soy sauce

1/8 cup water

Black pepper or sesame seeds to taste

Sautee garlic in olive oil for 1 minute. Add chopped peppers and continue to stir for 3 minutes. Add chopped kale and tamari sauce. Stir and then cover for 3 minutes. Add water, lower heat and cover for 5 more minutes. Sprinkle on a dash of pepper or sesame seeds if desired. Serve.

Preparation time: 5 minutes

Cooking time: 12 minutes

Serves: 2-3

Original Recipe by Mary Purdy

Mediterranean Quinoa Salad

2010-06-27T20:48:00.000-07:00

Often called the “supergrain” by nutrition aficionados, quinoa hails from South America. A wonderfully energizing grain, it is one of the few that contains all the amino acids necessary to make a complete protein. It is also a wonderful source of potassium, iron and B-vitamins. This dish is easy, flavorful, and ideal for those avoiding wheat/gluten.

INGREDIENTS
1 cup dry quinoa
2 cups water
Pinch of salt
½ cup Greek olives (pitted & chopped)
½ cup crumbled feta cheese (leave out if you are dairy free- or you can try sheep’s/goat’s feta which may be easier to digest)
½ cup tomato or sundried tomato (chopped) (Leave out if you are sensitive to tomatoes- or replace with cucumber or red peppers)
2 tablespoons olive oil
1/3 cup cilantro (chopped)
2 cloves garlic (chopped)
1 tablespoon brown rice vinegar
Salt and pepper to taste

Rinse quinoa. Place quinoa in pot with 2 cups of water and dash of salt. Bring to boil. Lower heat, cover and simmer for 15 minutes until fluffy. Place in large bowl. Add the remaining ingredients and mix together. You can serve immediately or place in refrigerator for 1 hour for a cold salad.

Preparation time: 20 minutes
Makes 2-3 servings
Original recipe by Mary Purdy

MASHED CAULIFLOWER & MILLET

2010-06-27T20:45:00.000-07:00

This recipe is a sneaky way to eat cauliflower, a star vegetable in the cruciferous family. Cruciferous vegetables contain unique cancer-fighting phytochemicals called isothiocyanates.

Directions

Makes 8 servings
1 cup chopped onion
1/4 cup vegetable broth or water
2 cups dry millet, quinoa, couscous, or grain of your choice
4 cups chopped cauliflower (about 2 heads)
1/2 teaspoon sea salt
water for cooking 2 cups of selected grain

Sauté onion, using broth or water, 2 tablespoons at a time as needed to prevent sticking, for 3 minutes. Add grain and toast for 5 minutes. Add cauliflower, salt, and water. Cover pot and cook until grain has absorbed all the water. When the grains are done, mash the mixture together with a potato masher. Add a little additional water if necessary in order to get a smooth consistency.

Magnificent Miso Soup

2010-06-27T20:43:00.000-07:00

Miso, a paste made from soybeans, is a traditional food in Japan and is also used in the macrobiotic diet. It has been touted for its anti-cancer properties as well its ability to rid the body of radioactive compounds and preserve beautiful skin. With the addition of the ingredients below, this soup is a powerhouse of nutrition and immune boosting elements.

3 cups of water

½ sweet potato, chopped into small thin slices

½ cup of dried or fresh shiitake mushrooms, stems removed

2-3 strips of dried wakame, cut into small pieces

3 tablespoons of miso paste (I like West Braes’ Organic Mellow) Add more/less to taste

1/8 cup of water for miso paste mixture

½ medium sized onion, chopped

2 medium sized stalks of Kale or chard chopped

1 carrot chopped

1/3 package of soba noodles or ¾ cup pre-cooked brown rice

1 cup of fresh spinach or watercress, chopped

½ tablespoon of sesame seeds

Heat water in a medium sized pot. Throw in the thinly sliced sweet potato and let simmer for 5 minutes. Add shiitake mushrooms (if using dried, if not add them last with watercress/spinach) and wakame and chopped onion and let simmer on medium heat for 5 more minutes allowing them to soften. While that simmers, place the miso paste in a bowl with 1/8 cup in water. Stir together until the paste has dissolved and any large clumps are gone. Set aside. Then chop up the kale/chard into small pieces and the carrot and add both to simmering broth. Continue to simmer for 3 more minutes. Next add the soba noodles or water into the water. Continue to simmer for 4 more minutes. Stir periodically. Add and stir in the chopped spinach/watercress and continue to simmer soup for 1-2 more minutes. Remove the pot from the stove and stir in the miso paste mixture that has been set aside until it has blended well with the soup. (Note: do not allow miso to boil as it will destroy its healthy enzymes!) Sprinkle sesame seeds on top of soup and serve.

Preparation Time: 20 minutes

Makes 2 hearty servings

Original recipe by Mary Purdy

Indian-Style Lentils

2010-06-27T20:41:00.000-07:00

Combine this tasty lentil dish with rice for a hearty vegetarian meal to add to your Healthiest Way of Eating. It will provide you with a complete protein as well many health-promoting nutrients. You will enjoy 131% of your Daily Value (DV) for vitamin A, 82% DV for fiber and 77% DV for manganese.

Prep and Cook Time: 20 minutes

Ingredients:

1 medium size onion, diced
1 TBS vegetable broth
2 cloves garlic, minced
1 tsp ginger
1/2 tsp turmeric
1/2 tsp salt
1 cup canned diced tomatoes
2 cups canned or home-cooked lentils
1 cup frozen spinach

Directions:

Dice onions and mince garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
Healthy sauté onion in 1 TBS broth for 3 minutes.
Add garlic, ginger, turmeric, salt, tomatoes and lentils.
Simmer covered for 5-7 minutes.
Add 1 cup frozen spinach and continue simmering for 2 more minutes.

Serve over brown rice.

Serves 2

Healthy Cooking Tips:
If you haven't pre-thawed the frozen spinach, cook for an additional 2-3 minutes.

Lentil Sweet Potato Soup

2010-06-27T20:39:00.000-07:00

Sweet potatoes combine well with just about any food. In this recipe, sweet potatoes plus lentils make a tasty soup.

Preparation time: 25 minutes preparation. Cook time: 50 minutes cooking time (majority of cooking time requires minimal monitoring).

Serves four as a main dish.

Ingredients

2 tablespoons olive oil
1 tablespoon sesame oil
2 large red onions, diced
4 garlic cloves, minced (to save time, you can use minced garlic in a jar)
1½ teaspoons dried thyme
10 cups vegetable stock (to save time, use vegetarian bouillon cubes to make vegetable stock; omit salt if you use bouillon)
1¼ cups green, brown, or red lentils
2 stalks of celery, sliced
½ cup minced fresh parsley, divided
2 medium sweet potatoes (1 pound), peeled and diced
½ teaspoon salt (omit salt if you use bouillon instead of fresh vegetable stock)
Freshly ground pepper to taste

Instructions

In a large pot, warm the olive and sesame oils over medium-high heat. Add onion. Sauté while stirring lightly until onions are soft (5-7 minutes).
Add garlic and thyme. Cook for an additional 2-3 minutes. Do not overcook garlic. If garlic starts to brown, turn down the heat.
Raise the heat to high. Stir in stock, lentils, celery, and ¼ cup of the parsley.
Bring mixture to a boil, then reduce the heat to a simmer.
Cook, uncovered, for 30 minutes.
Add the sweet potatoes and cook 20 more minutes, or until the sweet potatoes are tender.
Remove 2 cups of the soup and place in a blender. Carefully blend until thick and smooth. CAUTION: Be very careful when blending, letting steam and heat escape every few seconds by lifting blender lid slowly throughout blending. If steam and heat build up, the lid can blow off the blender (skip the blender step if thinner soup is desired).
Return the blended soup to the pot with the remaining ¼ cup parsley. Stir and cook 1 more minute to blend.
Add fresh ground pepper to taste.
Serve and enjoy!

Per serving: 380 calories; 45 grams of carbohydrates; 18.5 grams of protein; 14 grams of fat; 15 grams of fiber

French Lentil Spread

2010-06-27T20:38:00.000-07:00

Spread on toast, crackers or veggies,. Enjoy!

Preparation time: 20 minutes
Makes 2 cups

2 tablespoons walnuts
1 cup cooked French lentils*
2 mushrooms, sliced
1 scallion, sliced
1 clove garlic
1 tablespoon whole grain mustard
1 tablespoon gluten-free tamari
½ tablespoon black pepper
Water

Grind walnuts first in small electric grinder. Place ground nuts, lentils, mushrooms, scallions, garlic, mustard and tamari in food processor and blend until smooth. Add a little water if desired to get the consistency you desire. This spread will keep in the refrigerator for several days.

*You will need to prepare basic cooked lentils before making this spread. Remember that lentils do not need to be soaked. One-half cup dry lentils will make about 1.5 cups cooked. Using stock instead of water will enhance the flavor. Bring lentils and water to a boil and let simmer for 15-20 minutes. Adding a bay leaf to lentils while cooking will also add flavor and digestibility.

Original recipe by Cynthia Lair.

Lentil Burgers

2010-06-27T20:37:00.001-07:00

Prep Time:
10 minutes
Cooking Time:
1 hour
Yields:
8 servings
Ingredients:
3 cups water
2 cups lentils
1 medium onion, chopped
1 tablespoon olive oil
2 cloves garlic, minced
1/2 cup fresh cilantro, finely chopped
2 tablespoons tamari soy sauce
1 tablespoon umeboshi vinegar
Directions:
1. Boil water.
2. Add lentils, reduce heat to simmer and cook uncovered for 40 minutes until lentils become soft and lose their shape.
3. While lentils are cooking, sauté onion and garlic in olive oil for 10 minutes.
4. Add garlic and continue sautéing another 5 minutes.
5. Remove from heat and set aside with remaining ingredients.
6. Preheat the oven to 400 degrees.
7. When the lentils are finished, transfer to large mixing bowl and cool in freezer for 10 minutes. Remove from freezer and add all other ingredients and mix well.
8. Form into patties, 4 inches in diameter and ¾-inch thick.
9. Place patties on a lightly oiled cookie sheet and cook 10-15 minutes in the oven.

Lentil Artichoke Stew

2010-06-27T20:36:00.000-07:00

From The Cancer Project

Directions

Makes 6 servings
1/4 cup vegetable broth
1 onion, chopped
2 large garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1 cup dry (uncooked) red lentils (3 cups cooked)
1 bay leaf
2 cups water
juice of 1 lemon
2 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can)
1/4 teaspoon crushed red pepper (optional)
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.

Latin Seitan Stew

2010-06-27T20:33:00.000-07:00

The bell peppers in this dish add vitamin C, an antioxidant that plays an important role in boosting the immune system. This dish also contains seitan, a fat-free, high-protein food made from wheat gluten, often used as a substitute for meat. Seitan can be found in health food stores and some large grocery chains. If you’re unable to find seitan, you can substitute 1 cup of cooked lentils in this recipe.

Directions

Makes 8 to 10 servings
Sofrito:
1/2 onion, chopped
3 garlic cloves, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
1/2 onion, chopped (in addition to sofrito)
2 garlic cloves, crushed
2 cups vegetable broth, divided
3 celery stalks
1/2 cup mashed or blended tomatoes
4 carrots, chopped
2 cups fresh green beans
2 bay leaves
2 teaspoons dried thyme
2 teaspoons dried rosemary
10 red or white small potatoes, chopped into 2-inch cubes
3/4 cup dry millet or quinoa
8 cups water
3 cups chopped tomatoes
1 teaspoon sea salt
2 tablespoons tamari or soy sauce
2 teaspoons ground cumin
1/2 cup red cooking wine
1 8-ounce package seitan, cut into 1-inch pieces
1 1/2 cups green peas
Cornstarch or kudzu powder to thicken (optional)
Cook the sofrito ingredients (onion, garlic, and bell peppers) with onion, garlic, and 1/4 cup vegetable broth. Stir for 2 minutes.
Add celery and mashed tomatoes and cook for a few minutes. Add carrots, green beans, bay leaves, thyme, and rosemary. Stir for 3 minutes.
Add potatoes, millet or quinoa, water, and remaining 1 3/4 cups broth. Bring to a boil.
Add chopped tomatoes, salt, cumin, and tamari or soy sauce. Cook over medium heat for 15 minutes.
Stir in wine and add seitan. Cook for 10 to 15 minutes, or until the grain is cooked.
Add peas and cook for 5 minutes. If broth is not thick enough, you may add cornstarch or kudzu powder diluted in red wine or water to thicken.

Nutrition Information

Per serving (1/8 of recipe):
335 calories
1.8 g fat
0.3 g saturated fat
4.8% calories from fat
0 mg cholesterol
15 g protein
67.7 g carbohydrate
10.2 g sugar
11 g fiber
925 mg sodium
120 mg calcium
6.2 mg iron
77.5 mg vitamin C
3661 mcg beta-carotene
1.4 mg vitamin E

This recipe is a preview from the upcoming NEW EDITION of
The Survivor's Handbook: Eating Right for Cancer Survival.

View The Cancer Project Recipe of the Week Archive

Kale Pesto Pasta

2010-06-27T20:32:00.001-07:00

This recipe is a brilliant way of sneaking kale past fussy eaters.

The garlic helps reduce the bitterness of the kale and the pine nuts add a sweet, nutty flavour.

It's quick to make and is packed with vital winter nutrients.

Ingredients

Serves 4 as a light lunch

Pasta for 4 people
100g kale (curly or Russian - either are ok. If you don't have kale, you can substitue spinach, Swiss chard or black nero cabbage)
2 cloves garlic, peeled & crushed
handful pine nuts
3 tablespoons double cream
50g parmesan, grated (optional)
1 tablespoon vegetable oil
1/2 teaspoon grated nutmeg (optional)
Pinch of salt

Note: use your kale as soon as possible after getting it, or it goes really bitter and doesn't taste very nice!!!

Method

Heat the oil in a pan and gently saute the garlic for 2 minutes.
Wash the kale well and chop roughly. Add to the garlic pan. Cover and cook for 2 minutes, until the kale starts to wilt.
Put the pine nuts in a food processor / blender and blitz until smooth. Add the double cream and nutmeg, if using. Blitz again.
Add the kale and garlic. Process until smooth. Season with the salt and grated parmesan (if using). Mix well.
Cook the pasta according to the packet instructions. Drain well.
Add the kale pesto to the pasta in the pan and mix well.
Serve warm.

Kale and Rice Chowder

2010-06-27T20:31:00.001-07:00

Makes 6 servings

2 teaspoons olive oil
1 cup chopped onion
1 cup chopped red bell pepper
1/2 cup chopped leeks
1/3 cup sliced almonds
1 tablespoon paprika
2 bay leaves
1 1/2 cups water
1 14.5-ounce can diced tomatoes
2 cups Vegetable Broth
2 cups chopped fresh kale
1 cup cooked brown rice
1 cup drained canned garbanzo beans

Heat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper, leeks, and almonds. Sauté for 2 minutes. Add paprika, bay leaves, water, tomatoes, and broth. Bring to a boil. Add kale, rice, and beans. Reduce heat and simmer 10 minutes, or until thoroughly heated.

Just Like a Virgin Mojito

2010-06-27T20:29:00.000-07:00

This tasty cocktail is perfect for a hot summer day or a celebratory occasion.

1 tablespoon water

½ cup lime juice

½ cup mint, finely chopped ( leave a few sprigs for garnish)

2 tablespoons agave nectar ( a natural sweetener made from cactus)

Crushed ice

Soda/seltzer water

1/2 tablespoon bitters

Combine lime juice, water agave nectar, chopped mint, bitters and ice to a shaker or container with a lid. Shake for 30 seconds to fully combine all ingredients. Pour into 6 glasses. Add enough soda/seltzer water and several ice cubes to fill the glass. Garnish with lime and mint sprig.

Original recipe by Mary Purdy

Indonesian Squash and Spinach Soup

2010-06-27T20:28:00.000-07:00

From Sundays at Moosewood

1 t coriander seeds

1 t cumin seeds

1t turmeric

2 small dried chiles

15 blanched almonds (or macademia or candlenuts)

2 slices dried laos root (I didn’t use)

1 large onion, diced

2 large garlic cloves, minced

3 T vegetable oil

2 t grated peeled fresh ginger

1 t salt

2 cups vegetable stock or water (I use stock)

a few whole small curry leaves (optional – I left out)

14 oz can coconut milk

4 cups peeled and cubed butternut or acorn squash

6 small handfuls fresh spinach, coarsely chopped

fresh lime or lemon juice

Grind the coriander, cumin, turmeric, chiles and nuts in a small spice grinder, with a mortar and pestle, or with about ½ c water in a blender (I just ground in a bowl using a fork).

If using the laos root, simmer it in 1 c of water for at least 20 min, replenishing with water as necessary to maintain ½ c of liquid. When the laos root is soft, chop it into bite-sized pieces and reserve it along with the ½ c of cooking liquid.

In a soup pot, briefly sauté the onions and garlic in the oil. Add the ginger and salt and continue to sauté until the onions are translucent. Add the stock and the ground spice mixture to the pot and simmer for 5 minutes. Add the laos root and curry leaves, if using.

Stir in the coconut milk and the squash and gently simmer, uncovered, for about 40 minutes, until the squash is tender. Stir in the chopped spinach and allot it to just wilt. Remove the pot from the heat, squeeze in lemon or lime juice to taste and serve at once.

Note: many variations are possible. Keep to the basic idea, though, of one chunky and one leafy vegetable. Among the chunky, I use eggplant, summer squash or zucchini, or large cucumbers, seeded; among the leafy, I use Chinese cabbage, beet greens, Swiss chard or kale.

A delicate, hard vegetable such as zucchini probably wants the company of a delicate, leafy one such as Chinese cabbage. A heartier one such as eggplant is best with spinach, beet greens or chard. The procedure is the same, just stir in the greens at the end.

Hearty Homemade Hummus

2010-06-27T20:27:00.000-07:00

Serves 6

1 1/2 cups cooked garbanzo beans, or 1 15-ounce can

4 ounces silken tofu, well-drained

1/4 cup parsley, chopped

5 tablespoon lemon juice

1 tablespoon lime juice

1 to 2 cloves fresh garlic

1 tablespoon olive oil

1/3 cup sesame tahini

1 1/2 tsp sea salt*

Cumin and paprika to taste

Blend all ingredients in a food processor until desired consistency is achieved. Garnish with a dash of paprika on top. Serve warm or chilled.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Recipe by Julie Negrin, PCC Cooks instructor

Heart-Shaped Beet and Yam Chip/Roast Recipe

2010-06-27T20:26:00.000-07:00

(This is a fun way to get kids and others to eat more veggies! They look like chips and are deliciously fun to eat.)

INGREDIENTS

3 beets, scrubbed -- do not peel

1 yam, scrubbed -- do not peel

2 Tbsp. olive oil

Sea salt to taste

DIRECTIONS:

Preheat oven to 400 degrees F. Slice beets and yam thinly using the slicing blade of a food processor, a mandoline, or a sharp knife. They should be the thickness of a thick potato chip. Cut them as consistently as possible. Cut with metal heart-shaped ( or whatever shape you have) cookie cutter. Toss with olive oil and salt. Spread evenly on a cookie sheet. Roast 20-30 minutes turning halfway through, until crisp. Check often to make sure they don't burn.

Makes 4 servings.

DREAMSICLE CREAMSICLE

2010-06-27T20:25:00.000-07:00

This may bring back some fun memories of the ice cream truck calling the kids to its familiar tune! With this tasty treat, however, you are getting some a nice dose of Vitamin C as well as some healthy coconut fat in a simple, no-sugar added dessert.

INGREDIENTS:

2 oranges – frozen – (Peel orange and cut up orange into small chunks and freeze

overnight in freezer. Keep the rind for decoration)

½ cup coconut milk

½ cup of your choice of milk – you can use soy, almond, rice milk

1 teaspoon vanilla

Orange rind slices

DIRECTIONS

Place all the ingredients in your blender and puree. You may add more or less liquid in order to get the consistency that you like. Serve immediately for best results. Garnish with a small piece of orange rind or slices.

Serves 4

Original Recipe by Mary Purdy

See other original recipes by Mary Purdy in the book Celebrate Green- Creating Eco-Savvy Holidays, Celebrations & Traditions for the Whole family

HAROSET

2010-06-27T20:24:00.001-07:00

This is a healtheir take on a traditional dish, full of fiber, calcium, and protein. It can be served with a meal or as a delicious snack.

Directions

Makes 8 servings

3 apples, chopped
1 cup chopped walnuts
1/2 teaspoon cinnamon
1 to 3 teaspoons grape juice
1 teaspoon agave nectar, or to taste

Combine all ingredients. Let marinate for at least one hour in the fridge before serving with matzo

Low-Fat Guacamole

2010-06-27T20:22:00.000-07:00

Dear Ms. Purdy,

The peas in this guacamole help to lower the fat content, and they also add cancer-fighting fiber.

Directions

Makes 2 1/2 cups (10 1/4-cup servings)

1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas
1 ripe avocado, peeled
1/2 cup mild salsa
1 garlic clove, finely chopped, or 1 teaspoon chopped garlic
1 green onion, chopped (optional)
juice of 1 lemon
1/2 teaspoon ground cumin
1 tablespoon chopped fresh cilantro (optional)
salt, to taste
black pepper, to taste

If using fresh or frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold water and drain. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, for a creamier texture, in a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste.

Nutrition Information

Per 1/4-cup serving:
45 calories
2.7 g fat
0.4 g saturated fat
53.5% calories from fat
0 mg cholesterol

1.3 g protein
4.9 g carbohydrate
1.3 g sugar
2.1 g fiber

227 mg sodium
12 mg calcium
0.5 mg iron
6.1 mg vitamin C
118 mcg beta-carotene
0.5 mg vitamin E

Grilled PORTOBELLOS

2010-06-19T23:32:00.001-07:00

Portobellos are “meaty” and delicious. They lend themselves well to grilling and can be served on a bed of grains with mashed potatoes or on whole-grain buns with all the trimmings. Plus, they don’t contain any of the carcinogens that are formed while cooking meat. Portobello mushrooms can serve as a great source of folate, selenium, and zinc.

Directions

Makes 4 servings

4 large portobello mushrooms
2 tablespoons red wine or water
2 tablespoons reduced-sodium soy sauce
1 tablespoon balsamic vinegar
2 garlic cloves, pressed
1/2 teaspoon dried oregano

Clean mushrooms, trimming stems flush with bottom of caps.

Mix wine or water, soy sauce, vinegar, garlic, and oregano in a large skillet. Heat until mixture begins to bubble, then add mushrooms, top side down. Reduce to medium heat, cover and cook 3 minutes. If the pan becomes dry, add 2 to 3 tablespoons of water. Turn mushrooms and cook second side until tender when pierced with a sharp knife, about 5 minutes. Serve hot.

Nutrition Information

Per mushroom:
38 calories
0.5 g fat
0 g saturated fat
12.9% calories from fat
0 mg cholesterol

3.3 g protein
4.9 g total carbohydrates
0.2 g sugar
1.8 g fiber

273 mg sodium
10 mg calcium
0.7 mg iron
0.5 mg vitamin C
5 mcg beta-carotene
0 mg vitamin E

Green Tea Smoothie

2010-06-19T23:30:00.000-07:00

Green tea contains polyphenolic compounds, and catechins that have been found to help fight off cancer.

Directions

Makes 2 servings

1 1/2 cups frozen unsweetened berries (strawberries, raspberries, or blueberries)
3/4 cup non-dairy milk
1/2 cup brewed green tea
1/2 cup cranberry or pomegranate juice
1 peeled banana, frozen

Put frozen fruit, non-dairy milk, green tea, juice, and frozen banana chunks in a blender. Cover and blend until smooth. Serve right away.

Green Bean & Sesame Salad

2010-06-19T23:28:00.000-07:00

This is a fabulous summer salad when green beans are abundant, crisp and fresh. Simple and so easy, it’s great served hot or cold. The key is the Japanese-inspired addition of toasted sesame seeds.

1 pound green beans

2 tbsp sesame seeds

1/2 to 3/4 cup miso dressing

Yield: 6 servings

In 3-qt. saucepan, bring 2 qts. Water to boil. Cook green beans until barely tender. Drain and chill in ice water. Drain and pat dry. In a dry skillet over medium-high heat, cook sesame seeds, stirring constantly, until lightly browned. Mix beans, sesame seeds and dressing.

Miso Tahini Dressing

This versatile dressing features miso, which adds characteristic Japanese sweet/salty/sour notes from fermented soybeans. Lemon juice, garlic and cilantro combine to make it fresh and lively.

1 c. rice miso

1 c. sesame tahini

1 c. water

1/4 c. lemon juice

2 cloves garlic, minced

1/2 c. cilantro, chopped

1 tsp. ground black pepper

Yield: 3 cups

Note: Salad requires 1/2 to 3/4 cups dressing. Extra can be stored up to 1 month in refrigerator.

In medium bowl, whisk miso, tahini, water, lemon juice, garlic, and pepper together until smooth. Add cilantro.

Greek Chickpeas and Spinach - serves 6

2010-06-19T23:26:00.000-07:00

1 large onion, peeled and chopped

2 teas. Oil
2 c precooked chickpeas or one 19 oz can, drained
2 TBS fresh dill finely chopped- I used dried
1/2 LB fresh spinach, rinsed and chopped into bite size pieces
2 TBS lemon juice
salt to taste.

Saute onion in oil in la large frying pan over medium heat for 2 mins.
Add cooked chickpeas and dill and remaining ingredients.
Stir fry for 5 minutes, stirring occasionally. Serve warm.

Granola

2010-06-19T23:18:00.000-07:00

5 cups oats
1 cup wheat germ
1/2 cup powdered milk
1/2 cup honey/agavenectar/maple syrup/brown rice syrup or to taste
1/2 cup sesame oil
1 Tbs. cinnamon
1 Tbs. vanilla
1/2 cup- coconut,

1/3 cup nuts,

seeds, dried fruit, shredded wheat

1. Combine dry ingredients in large bowl
2. Warm sweetener, oil and vanilla in a saucepan or microwave
3. Add wet ingredients to dry ingredients and mix well
4. Put on 2 cookie sheets and toast in oven at 300 degrees until brown - about 30 minutes. Stir occasionally.

Nora Foster, RD

Decadent Chocolate Bundt Cake

2010-06-19T23:15:00.000-07:00

This cake is gluten, dairy, soy, and egg-free making
it an excellent choice for those with multiple food
sensitivities. The extra richness comes from the
beets, which provide moisture, sweetness, and added
minerals to the cake. Serve cake with fresh organic
berries or Warm Berry Sauce, page 315.

MAKES ABOUT 8 SERVINGS

2 cups brown rice flour
½ cup tapioca flour
¾ cup unsweetened cocoa powder
1 ½ teaspoons baking soda
1 ½ teaspoons xanthan gum
½ teaspoon sea salt
1 cup grated cooked beets, about 1 large peeled
beet
½ cup melted virgin coconut oil
1 cup maple syrup
1 cup water
2 tablespoons apple cider vinegar
1 tablespoon vanilla

1. Preheat oven to 375 degrees F. Oil a bundt pan with
coconut oil.

2. In a medium sized bowl place the brown rice flour,
tapioca flour, cocoa powder, baking soda, xanthan
gum, and sea salt; mix together well with a fork.

3. For the 1 cup of grated cooked beets, first trim
the ends off of the large beet then cut it into
quarters. Place the quartered beet into a steamer
basket in a pot filled with about 2 cups of water.
Place a lid on the pot and steam for about 30 to 45
minutes or until beets are very tender. Let cool then
remove the peel and grate. Measure out 1 heaping cup.
The steamed beets can also be pulsed in a food
processor fitted with the “s” blade to save time.

4. In a separate bowl, place the grated beets, melted
coconut oil, maple syrup, water, apple cider vinegar,
and vanilla. Mix well with a wire whisk. Pour the wet
ingredients into the dry and mix well, though be
careful not to over mix.

5. Immediately pour batter into oiled bundt pan and
place into the preheated oven. Bake for 25 to 30
minutes for a metal pan; and 35 to 40 minutes for a
stone pan. Remove from oven and let cool for about 10
minutes in the pan. Then flip it over onto a cake
platter or plate. Serve each slice with some fresh
berries.

© 2007 Whole Life Press

The Whole Life Nutrition Cookbook 2nd Edition
Whole Foods Recipes for Personal and Planetary Health

Quinoa Bean Salad

2010-06-19T23:13:00.001-07:00

SERVES 4 TO 6

2 cups quinoa
3 ½ cups water
pinch sea salt

1 cup chopped cilantro
5 green onions, sliced
1 small jalapeno pepper, seeded and finely diced
1 small red bell pepper, diced small
2 cups cooked black beans

Dressing:
¼ cup extra virgin olive oil
½ cup fresh squeezed lime juice
1 teaspoon ground cumin
1 ½ teaspoons sea salt or Herbamare

1. Rinse quinoa in a fine mesh strainer under warm
running water. Place the rinsed quinoa in a medium pot
with the water and a pinch of sea salt. Bring to a
boil, reduce heat to low, cover, and let simmer for
about 20 minutes, or until all the water is absorbed.

2. Remove cooked quinoa from pot, place in a large
bowl and let cool.

3. Combine olive oil, lime juice, cumin, and sea salt
in a small bowl. Whisk together and pour over cooled
quinoa, toss well with a fork.

4. Add cilantro, green onions, jalapeno pepper, red
bell pepper, and black beans and toss again.

© 2007 Whole Life Press

The Whole Life Nutrition Cookbook 2nd Edition
Whole Foods Recipes for Personal and Planetary Health
www.wholelifenutritioin.net

SPICY GINGERBREAD WITH CITRUS COULIS

2010-06-19T23:04:00.000-07:00

This sweet and spicy dessert tops off any holiday meal with flair as well as a host of healthy ingredients. The beer adds a rich flavor that is complemented by the various spices and the fresh ginger adds a little extra excitement to each bite.

INGREDIENTS FOR GINGER BREAD

2 cups whole wheat pastry flour

(You can also substitute with brown rice flour or another grain flour if looking for a wheat-free option)

2 tablespoons orange zest

2 teaspoons powdered ginger

2 tablespoons of finely chopped ginger root

2 teaspoons powdered cloves

2 teaspoons cinnamon

1 teaspoon nutmeg

1 teaspoon baking soda

¾ cup butter

2/3 cup molasses

1/3 cup maple syrup

1 cup dark beer

2 eggs

3/4 cup applesauce

1 teaspoon vanilla

Pinch of salt

DIRECTIONS

Preheat oven to 325 degrees. Mix the flour, spices, zests, salt and baking soda together in a large bowl. Cream the butter with the vanilla, molasses and maple syrup. Beat in eggs and beer and the applesauce. Add this mixture to the flour mixture and beat together. Place batter into a 9” by 13” baking pan. Bake for 40 minutes. Place on a rack for cooling.

Serves 8

INGREDIENTS FOR CITRUS COULIS

½ lemon, zested, peeled, quartered and seeded

½ orange, zested, peeled, quartered and seeded

2 tablespoons maple syrup

2 tablespoons Grand Marnier

DIRECTIONS

Puree the zests and flesh of the orange and lemon in a food processor or blender. Place in a small pot with maple syrup and grand Marnier. Heat on medium heat for 5 minutes, stirring constantly. Drizzle the coulis on top of the ginger bread. Feel free to decorate the outer rim of the gingerbread with the remaining ½ orange and lemon slices.

Papaya Salsa

2010-06-19T22:51:00.001-07:00

Prep and Cook Time: 5 minutes

Ingredients:

1 medium papaya, diced
1 TBS cilantro, minced
1 tsp fresh ginger, grated
1 TBS lime

Directions:

Combine all ingredients and enjoy!

Serves 2

Garbanzo Salad Romaine Wraps

2010-06-19T22:50:00.001-07:00

Directions

Makes 4 wraps

1 15-ounce can garbanzo beans, or 1 1/2 cups cooked garbanzo beans
1/2 cup finely chopped or grated carrot
1/2 cup finely chopped celery
3 green onions, chopped
2 to 3 tablespoons dairy- and egg-free mayonnaise substitute
1 tablespoon stone-ground mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
4 large romaine lettuce leaves
1 medium tomato, sliced, or 6 to 8 cherry tomatoes, cut in half

Drain beans, then mash with a fork or potato masher, leaving some chunks. Add carrot, celery, green onions, mayonnaise substitute, mustard, salt, and black pepper. Mix well.

Place about 1/4 cup of the mixture on each lettuce leaf. Add tomato, then roll the lettuce around the filling and serve.

Variations:

Garbanzo Salad Sandwich: Spread garbanzo mixture on whole-grain or gluten free bread. Top with tomato slices, lettuce leaves, and another slice of bread. Makes about 3 sandwiches.

Garbanzo Salad Pockets: Place about 1/4 cup of the garbanzo mixture into a pita pocket or wheat free tortilla. Add chopped cucumber, tomato slices, and shredded lettuce. Makes about 6 pockets.

Fruit and Grains Crisp Dessert

2010-06-19T22:48:00.000-07:00

One thing we all should remember is that healthy eating is a gift, not a punishment. If you don't enjoy eating healthfully, you'll never stick to it. Try this delicious yet healthy dessert to see that even treats can fit into your cancer-fighting diet.

Preparation time: 20 minutes. Cook time: 40 minutes.

Serves six as a dessert.

Ingredients

Filling

2 large apples, peeled and diced
4 cups mixed frozen berries; try ½ to 1 cup each of frozen blueberries, frozen blackberries, frozen dark-red cherries, or frozen strawberries (any single type of berry or combination of berries works fine)
¼ cup maple syrup (substitute 1/3 cup brown sugar if maple syrup is not available)
1 to 2 tablespoons any juice
½ teaspoon nutmeg
1 teaspoon cinnamon
1 tablespoon cornstarch

Topping

1 cup whole oats
1 tablespoon canola oil
3 egg whites
1 teaspoon cinnamon
(1/8 cup brown sugar or sweetener is optional)

Instructions

Preheat oven to 350ºF.
Mix apples and frozen berries together in a large bowl; if necessary, chop larger frozen berries (strawberries and dark cherries) in half for easier mixing.
Add remainder of filling ingredients to fruit and mix well; set aside.
In separate bowl, combine topping ingredients; mix well with back of wooden spoon or finger tips.
Place fruit mixture into 9x12-inch (approximate) glass baking dish.
Press topping mixture lightly over top of fruit.
Cover with foil and bake in 350ºF oven for 20 minutes.
Remove foil and continue to bake at 350ºF for another 15-20 minutes, until top lightly browns.
Remove and let cool slightly.
Serve warm with small scoop of vanilla frozen yogurt.

Per serving*: 245 calories; 44 grams of carbohydrates; 7 grams of protein; 4.5 grams of fat; 4 grams of fiber.

FRUIT Ambrosia

2010-06-19T22:47:00.001-07:00

This colorful fruit salad would be a great dessert! It may be made up to a day in advance if you add the banana just before serving. Fruit-sweetened desserts not only satisfy a sweet tooth, but they’re full of healthy antioxidant-rich foods. In this case, you’re better off opting FOR dessert!

Directions

Makes about 4 1-cup servings

2 oranges, peeled and chopped
2 cups pineapple chunks
1 banana, sliced
1/4 cup shredded coconut
2 to 4 tablespoons dried cranberries
1 tablespoon orange juice concentrate
1/2 teaspoon almond/vanilla extract
1 tablespoon water

Feel free to top with oats as well!

Place oranges, pineapple, banana, coconut, and cranberries in a medium bowl. In a small bowl, mix orange juice concentrate, almond extract, and water. Pour over fruit and toss to mix.

Nutrition Information

Per 1-cup serving:
188 calories
2.4 g fat
1.9 g saturated fat
11.5% calories from fat
0 mg cholesterol

1.8 g protein
43.3 g carbohydrate
35.3 g sugar ( remember this is natural sugar)
3.9 g fiber

17 mg sodium
49 mg calcium
0.7 mg iron
61.5 mg vitamin C
88 mcg beta-carotene
0.3 mg vitamin E

WARM FRUIT WITH CASHEW CREAM

2010-06-19T22:43:00.000-07:00

Baked Gingered Pears

6 large organic Bosc, Comice or D’Anjou pears ( Apples work well too)

1 ½ to 3-inch piece of ginger root

4-6 cups organic apple cider ( you can also dilute with water to cut back on juice)

Wash pears, do not peal and do not remove stems. Cut lengthwise. Wit a teaspoon, scoop out just the pith and seeds.

Arrange pears, cut sides up in a baking dish. Grate unpeeled ginger root onto a plate

Gather grated ginger, squeeze over pears and then scatter. Pour cider over pears, until they are nearly covered.

Bake in a preheated 350 degree F oven for one hour. Remove and let cool. Serve at room temperature or chilled. ( Top with Cashew cream below if desired!)

From www.pccnaturalmarkets.com

Cashew Cream

½ cup raw cashews

1 cup white grape juice ( or use the warm juicy liquid from the baked fruit)

¼ teaspoon vanilla extract

In a blender or food processor, grind the cashew nuts into an even meal. Add the grape juice and vanilla and blend together until smooth and creamy. Strain out any lumps and chill. Top sliced fresh fruit with a couple spoonfuls. Store in the refrigerator for up to a week.

From How it All Vegan by Tanya Barnard and Sarah Kramer

Fish two ways

2010-06-19T22:38:00.000-07:00

Recipe # 1 Pesce Pucalensa

Thinly slice one medium size onion and brown slowly in olive oil in a frying pan or wok. When “golden” add sliced Greek olives and sliced cherry or other smallish tomatoes to the frying pan....maybe a cup of each if you’re cooking for two. Simmer for ten minutes. If your guests are late, you can turn it off and let it sit for even an hour.

Separately, rinse your fish of choice off & dry with paper towel (we use sole, cod or white fish without skin). Place fish in baking dish which has been rubbed or sprayed with olive oil. Take the contents of your frying pan and pour it over the fish. Salt and pepper and put in pre-heated oven at 390 degrees for about 10-12 minutes. Served on heated plates with veggies and starch of your choice. It’s pretty easy. Don’t fuss any more with it. No capers on this dish.

Recipe # 2 Poisson le Pere

Rinse & pat dry fish of your choice of fish although a white fish is best. Place small multiple pads of butter on top of the fish pieces. Lay thin slices of lemon on top of the butter slices on the fish. Garnish with capers. Salt and pepper fish. Place in pre-heated 390 degree oven for 10—12 minutes. Very easy and fast on a busy evening.

FIG AND BLACK OLIVE TAPENADE

2010-06-19T22:27:00.001-07:00

1/2 cup (about 3 ounces) stemmed & quartered, dried Black Mission figs
3/4 cups water
1 cup black olives; Nicoise, Lyon, or Greek, rinsed and pitted
1 1/2 tablespoons lemon juice
2 teaspoons whole-grain mustard
1 small garlic clove, peeled
1/2 tablespoon capers, rinsed and drained
1 teaspoon finely chopped fresh rosemary
1/2 cup extra-virgin olive oil
black pepper and salt, if necessary

In a medium-sized saucepan, simmer the figs in the water for about 30 minutes, until very tender. Drain, reserving a few tablespoons of the liquid.

If using a food processor, pulse the pitted olives, drained figs, lemon juice, mustard, garlic, capers, and fresh rosemary to create a thick paste. Pulse in the olive oil until you've achieved a chunky-smooth paste. Season with black pepper and salt, if necessary. (The spread can be thinned with a bit of the reserved fig poaching liquid.)

If using a mortar and pestle, mash the olives with the garlic, capers, and fresh rosemary. Pound in the drained figs (I like the way that sounds!). Once they are broken up, add the olive oil and season with black pepper, fig poaching liquid, and salt, if necessary.

Serve this tapenade with slices of baguette that have been lightly brushed with olive oil and toasted in the oven, or smear a layer of it on a sandwich with goat cheese, juicy-ripe summer tomatoes, and lightly dressed arugola.

Make this tapenade at least one day before you intend to serve it, which allows the flavors to meld and develop.

About 1 cup
adapted from Source: David Lebovitz

FIESTA SALAD

2010-06-19T22:24:00.000-07:00

Don’t be intimidated by the list of ingredients- Most are pinches of spices and sprinkles of condiments J

Makes 10 servings- feel free to “halve” the recipe

Time to prepare: 5-10minutes

INGREDIENTS
3 15-ounce cans black beans, drained and rinsed, or 4 1/2 cups cooked black beans
2 cups frozen corn, thawed
2 large tomatoes, diced
1 large green bell pepper, seeded and diced
1 large red or yellow bell pepper, seeded and diced
1/2 cup diced red onion
3/4 cup minced fresh cilantro (optional)
2 tablespoons seasoned rice vinegar

2 tablespoons of olive oil
2 tablespoons cider vinegar or distilled vinegar
juice of 1 lime or lemon
2 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon crushed red pepper, or 1 pinch cayenne pepper
1/2 teaspoon salt, or to taste

Directions

Combine beans with corn, tomatoes, bell peppers, onion, and cilantro, if using. Whisk together remaining ingredients and pour over salad. Toss gently to mix.
Spoon leftover salad into a covered dish and refrigerate for up to three days.

Festive Fruited Yams/Sweet Potatoes

2010-06-19T22:23:00.001-07:00

This recipe contains pectin, a soluble fiber found in fruits and vegetables. Apples, peaches, and citrus fruit are the most concentrated sources of pectin. This sweet, low-fat recipe makes an excellent side dish or dessert and is an opportunity to boost your immune system

Directions

Makes 8 servings

4 yams, peeled
1 large green apple, peeled and chopped
1 cup fresh cranberries, or 1/4 cup dried cranberries
1/2 cup raisins
2 tablespoons raw sugar or other sweetener ( maple syrup)
1/2 cup orange juice

Preheat oven to 350˚F.

Cut yams into 1-inch chunks and place in a large baking dish. Top with apple, cranberries, and raisins. Sprinkle with sugar or other sweetener, then pour orange juice over all. Cover and bake for 1 hour and 15 minutes, or until yams are tender when pierced with a fork.

You can also throw cut up sweet potatoes into soups

You can also bake a sweet potato the same way you bake a regular potato. Sprinkle with maple syrup and butter/olive oil

Braised Fennel

2010-06-19T22:19:00.000-07:00

(From Charles Rosenberg’s Kitchen to Yours)

"I love exotic and unusual vegetables, and fennel is one that is fairly uncommon yet readily available on the West Coast. When cooked it becomes sweet and has a meaty texture. It’s great with whole-wheat pasta and salmon."

Ingredients

2-3 fennel bulbs, trimmed
1 small red bell pepper
1 small onion
1 clove garlic, chopped
3 Tbs. olive oil
Salt
Pepper
2 sprigs of parsley, chopped (optional)

Directions

Slice fennel bulbs in half lengthwise, then, with flat side down, slice each half lengthwise into thin slices. Do the same with the pepper (after removing seeds and stem) and onion. Sauté onion and garlic in olive oil in a large heavy saucepan over medium heat until soft; add bell pepper, fennel and salt to taste; stir and cover. Continue cooking, stirring every few minutes. Enough liquid should come out of the vegetables to keep them from burning, but, if necessary, add a small amount of water or stock. Vegetables should be tender and done in about 10 to 15 minutes. Sprinkle with parsley and black pepper before serving.

Prep Time:	10 minutes
Cooking Time:	1 hour
Yields:	8 servings
Ingredients:	3 cups water 2 cups lentils 1 medium onion, chopped 1 tablespoon olive oil 2 cloves garlic, minced 1/2 cup fresh cilantro, finely chopped 2 tablespoons tamari soy sauce 1 tablespoon umeboshi vinegar
Directions:	1. Boil water. 2. Add lentils, reduce heat to simmer and cook uncovered for 40 minutes until lentils become soft and lose their shape. 3. While lentils are cooking, sauté onion and garlic in olive oil for 10 minutes. 4. Add garlic and continue sautéing another 5 minutes. 5. Remove from heat and set aside with remaining ingredients. 6. Preheat the oven to 400 degrees. 7. When the lentils are finished, transfer to large mixing bowl and cool in freezer for 10 minutes. Remove from freezer and add all other ingredients and mix well. 8. Form into patties, 4 inches in diameter and ¾-inch thick. 9. Place patties on a lightly oiled cookie sheet and cook 10-15 minutes in the oven.