Category — Recipes

Fennel and Heirloom Tomato Salad

• 2 stalks of Fennel (with bright green prawns)
• Heirloom tomatoes (washed, your choice of colors)
• Ground Fenugreek seeds
• 2 pinches of gray salt
• Freshly ground black pepper
• 3 Meyer lemons
• Extra virgin olive oil

Start by prepping the fennel and heirloom tomatoes by quartering the tomatoes and slicing the fennel very thin (try slicing on a mandolin if possible). Cut 2 of the meyer lemons into thin half moon shapes. In a small bowl emulsify the olive oil, the juice of the 3rd lemon with the salt, pepper and fenugreek seeds. Assemble the tomatoes and fennel on a white plate so the colors magnify for great presentation. Pour the dressing on top of the salad (lightly mix), then chop the fennel prawns and sprinkle all over salad and plate for an up-scale approach!

This salad is fantastic for those hot summer nights when you want something light and easy. Making this salad for your friends and family will not only satisfy the taste buds because of the intense flavor the meyer lemons have to offer but it will make your body very happy because of the high nutrient contents. The fenugreek seeds are known for treating any sinus issue also clear up lung congestion. The seeds are a great source of selenium and a natural source of iron. Who knew this simple salad with minimal ingredients can pack in so much satisfaction (nutrient wise) and be so tasty and figure friendly! Outdoor summer fun here I come!

Pretty Polenta Cakes

• 1 package of ready made Polenta
• 1 package of pine nuts
• 2 large bell peppers (washed)
• 1 jar of organic marinara sauce, 24 oz.
• ground flax seeds
• 2 egg whites
• 5 garlic cloves (chopped)
• oregano
• 1 bay leaf
• fresh Basil
• fresh flat leaf parsley
• parmesan cheese (both grated and block), or vegan substitute

Start by heating up the marinara sauce, bay leaf and oregano at a low-medium temperature. Dice the peppers, then chop the garlic. Saute the garlic and peppers in a non-stick skillet  until tender then add in the ground flax seeds. Slice the polenta cakes into 1/2 inch circles, then dredge into the egg whites then into the cheese. Cook the polenta cakes for 3-5 min per side on medium heat. In a separate dry skillet toast the pine nuts at a very low temperature (keeping an eye on these as they would burn very quickly!).

Add basil to marinara sauce at the very end of cooking to retain freshness. When the polenta cakes are finished layer them on top of each other on a plate, then pour sauce on top of cakes then the pepper and garlic mixture. For presentation chop the fresh parsley sprinkling that and the pine nuts on top of meal and all around the plate.  Finally to end this eye catcher, shave some cheese (vegan) as a topping and simply enjoy!

This meal is great for one or many. These polenta cakes are both comforting and healthy. When you have had a long day its great to know this recipe can be assembled and on the dinner table in less than a half an hour!  Now that’s my kind of fast food!

Onion Bread, Dried

Slice onions with slicing disc in processor.  Hand mix with rest of ingredients, and put onto 2 trays.  Set your oven for keep warm (usually 110-140 degrees).  Keep the oven door cracked open with a wooden spoon (this allows air circulation).  Dehydrate at low temperature for 8 hours.  Flip, and do another 8 hours. Cut into 9 equal pieces (2 cuts horizontally, 2 cuts vertically).  Usually makes 18 pieces total for the 2 trays.

Thanks to www.goneraw.com for inspiring this recipe.

Dried Kale Chips

• 16 oz. kale (approximately one large head)
• 2 T of olive oil
• salt
• spices

This is a great alternative to snacking on potato chips or the like.  Kale is one of the healthiest vegetables known, being loaded with vitamins, minerals, phytochemicals, as well as being low in calories.

Preheat oven to KEEP WARM, around 140 degrees or less.  Prepare the kale by washing it, removing the stems, and chopping it into bite sized pieces.  Place in a large bowl and add oil.  Toss with the oil to make sure it is spread evenly.  Spread the kale thinly on baking sheets (usually 2 or 3 will do).  Lightly salt and spice the kale as desired.  We tried a Cajun mix which was delicious.  Place the baking sheets with the kale into the oven and keep the door of the oven cracked open with a wooden spoon.  Dry the kale at the low temperature for 3-4 hours.

The kale can come out fairly crispy, with some of the thicker leaves being a bit chewy.  Have fun trying a variety of spices.

Baked Cauliflower Casserole

• 1 large head cauliflower
• 3 medium potatoes
• 1 C baby carrots
• 1/2 cup seasoned bread crumbs
• 1/4 C nutritional yeast flakes
• 2 Tbs olive oil
• 2 garlic cloves, crushed
• salt, to taste
• Italian seasonings, to taste

Preheat oven to 375 degrees.  Clean and prepare the cauliflower and potatoes.  Chop the cauliflower, potatoes, and carrots into bite-sized pieces and steam them until tender.   Mix them and place into a baking dish.

Add other ingredients to a bowl and mix well.  Coat the cauliflower, potatoes, and carrots with the “cheesy” breadcrumb  mixture and place in oven.

Bake for 10-15 minutes or until lightly browned.  Delicious and nutritious!  Enjoy.

Hearty Lentil Stew

• 2 cups of dried lentils
• 2 cups organic sweet corn
• 2 large tomatoes, diced
• 1 large onion, diced
• 2 garlic cloves, crushed
• 6 cups of water
• 2 cups of kale, chopped
• 1 tsp cumin
• 1 tsp of oregano (or Italian seasoning)
• 1/2 cup crushed walnuts
• 1/2 tsp chili powder (or to taste)
• 1/2 cup raisins

Rinse and drain the lentils.  Add all ingredients to a slow cooker (crock pot) and cook on low for 6-8 hours.  This is a simple and delicious recipe your family will love.

Sweet Cabbage Soup

• 1 C orange juice
• 7 C water
• 1  C rice or soy beverage
• 1/2 C split peas
• 1/2 C steel cut oats
• 1 head of cabbage, chopped into large chunks
• 1 cup Medjool dates
• 1 cup chopped walnuts
• 1 C chopped carrots
• 1 C chopped kale
• 3 T veggie base (to make broth)
• 3 tsp spices to taste (oregano, thyme, paprika, etc)

Use a good blender and fill with 3 cups of water.  Add walnuts and dates and blend until creamy.  Then add all ingredients and the blended mixture into a large stock pot.  Cover the pot and cook on a low flame.  Stir occasionally. When the cabbage is tender, use tongs to remove from the soup and put into the blender.  With some soup broth, blend up the chunks of cabbage and pour back into the pot.  Continue cooking, and stirring occasionally, for at least another 60 minutes.

Vegetarian Three Bean Chili

• 2 15 oz. can kidney beans (low salt; use the bean liquid too)
• 1 15 oz. can cannellini (low salt; use the bean liquid too)
• 1 15 oz. can black beans (low salt; use the bean liquid too)
• 1 28 oz can tomatoes (low salt)
• 2 C chopped seitan (“wheat meat”) or firm tofu
• 16 oz. frozen sweet corn (organic)
• 16  oz. frozen spinach (organic)
• 1 large onion, chopped
• 1 C sunflower seeds
• 1 tsp cumin (to taste)
• 2 tsp Italian spices (oregano, thyme, basil, garlic, black pepper, tarragon, chives; to taste)
• 1 tsp habanero pepper sauce (to taste)

Put all ingredients in a large pot or crock pot and cook covered on a low heat for several hours.  This “comfort food” will make you feel good and will warm you up quickly.  We served it with a simple fresh salad and corn muffins.  Delicious.

Vegetarian “Chopped Liver”

• 6 T extra virgin olive oil
• 2 large onions, chopped
• 1 1/2 C peas
• 3 hard boiled eggs (or substitute eggs with 3/4 C of tofu)
• 30 walnut halves
• 1 tsp salt
• 1/2 tsp pepper

1. Cook onions in oil until lightly brown.
2. Add vegetables to the onions and cook for a few minutes more.
3. Season with salt and pepper.
4. Put veggies, walnuts, and eggs in food processor and process until smooth.
5. Chill before serving.

Vanilla Banana Nut Smoothie

• 1 1/2 C spring or filtered water
• 1 C rice milk
• 4 large bananas
• 3 dried dates
• 1/4 C flax seeds
• 3 medium vanilla beans
• 1/3 C raw almonds
• 1/3 C raw walnuts
• ice cubes

1. Add all ingredients to Vitamix or other high-power blender in the order listed.
2. Blend on high for 60 seconds or until creamy.
3. Serve immediately and enjoy this delicious smoothie!

Tropical Mueslix

• 2 1/2  cups dry rolled whole oats
• 1/4 cup raw macadamia nuts
• 2 T ground raw chia seeds
• 3 T shredded coconut
• 1 cup sliced banana
• 1 cup pineapple chunks
• 1 cup mango chunks

1. Mix all ingredients in a large bowl (we get our kids involved by mixing up a large batch; larger amounts can be mixed using the ratios listed in the recipe and then kept in the freezer for future use).
2. I recommend using nut milk(s), soy milk or rice milk instead of cow milk.
3. For a mushy mueslix (which may be better for younger children), use more liquid and let the mueslix soak for 10-15 minutes.

Blueberry Banana Smoothie – A Recipe for Superior Health

•  3 C rice milk
• 5 medium bananas
• 1 C blueberries
• 1 C baby spinach
• 6 pitted dates
• 1/2 C walnuts
• 1/3 C ground flax seed
• 1 T vanilla extract
• 8 ice cubes

This makes a rawsome smoothie that is loaded with healthy energy and lots of nutrition.  You don’t have to tell your kids about the spinach, or the Omega 3 and Omega 6 fatty acids, or the high levels of antioxidants… they just won’t care!  But they will think it’s delicious!

Cabbage, Apple, and Raisin Delight

• 5 C green cabbage, chopped
• 4 apples, cubed
• 1 C raisins
• 1/2 C walnuts, chopped
• 1/4 C flax seed, ground
• cinnamon, to taste
• 1 C water

Put all ingredients in a large pot and cook on a low heat for around 15 minutes or until the cabbage is tender.

This is a simple, whole-food, and very tasty dish.  Also, this recipe fits right in to a healthy weight loss plan.  Even the kids will enjoy it.  For a different variety, try adding 1/2 C of chopped onion and some curry powder.

(thanks to Eugene P. for his inspiration on this recipe and to http://veganbarbie.blogspot.com/)

Vegetarian Chili

• 1 T olive oil
• 1 large clove garlic, minced
• 1 small onion, diced
• 1 med zucchini, diced
• 1 celery rib, diced
• 1 medium carrot, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 1 T chili powder (or to taste)
• 1/4 tsp cayenne pepper (or to taste)
• 1 bay leaf
• 1/2 tsp cumin
• 1 T granulated date sugar, agave nectar, or honey
• 1/2 tsp basil
• 2 (15 oz) cans beans (kidney, pinto, or black), low-sodium
• 1 (15 oz) can diced tomatoes, low-sodium diced

Heat oil, add garlic, onion, zucchini, celery, carrot and peppers. Saute for approximately 5 minutes.  Add spices. Cover and cook over low heat until fragrant (approx 2 minutes). Stir in beans and tomatoes. Simmer 20 minutes. Season to taste with salt and pepper. Simmer another 10 minutes. Remove bay leaf.

This makes a delicious chili that has become a family favorite.  Everyone we’ve “tested” it on, has really enjoyed it… including staunch meat-eaters!  Laura frequently serves it with a salad and her famous corn muffins.  It is also quite good as a topping for baked potatoes.  If you have a large family like ours or want to maximize efficiency, triple the recipe to fill a large crock pot.

Experiment with different varieties of beans and spices.  I personally love it hot and spicy with chipotle (smoked peppers), but it can be a bit too hot for the kids.  Be creative and enjoy!

Nutty Vegetable Stew

• 2 T vegetable oil (olive, sesame, sunflower, etc.)
• 2 large onions (finely chopped)
• 4 large cloves of garlic (minced)
• 4 large carrots (grated)
• 1 C broccoli (chopped)
• 3 (15 oz) cans of crushed tomatoes with liquid (low salt variety)
• 8 cups of water
• 2 T VegeBase
• 1/2 C sunflower seeds
• 1/2 C peanuts
• 2/3 C uncooked brown rice
• 1/3 C uncooked pearled barley
• 1/4 tsp black pepper
• 1/4 tsp paprika
• 1/4 tsp chile powder, optional
• 1/4 tsp chipotle powder, optional

Process sunflower seeds and peanuts in food processor until you have a crunchy butter. Set aside. Heat oil in a large pan, add onions, and cook until lightly browned and tender. Stir in garlic when nearly done to avoid burning. Set aside. Boil water and stir in VegeBase. Add seed/nut butter, onions/garlic, and all remaining ingredients to pot and simmer on a low heat for at least 1 hour.

This is the longest and most complicated recipe I’ve posted to date, but it is worth it! This nutty vegetable stew is absolutely delicious, and very satisfying on a cool autumn night. I guarantee everyone will love it!

I would recommend going lightly on the chile and chipotle if you are going to serve to children. For variety, try substituting spinach for the broccoli, or using walnuts and flax seed instead of the peanuts and sunflower seeds. Let me know what you come up with. Be creative and enjoy!

Chocolate Power Bars

• 2 C whole rolled oats
• 1 C almonds, raw
• 1/4 C flax seed
• 1 1/2 C nut butter (my favorite is walnut)
• 1 1/2 C dried dates (my favorite is the Medjool variety)
• 1/2 C carob powder or cocoa powder
• 1/4 C honey, raw
• 1/4 C blackstrap molasses

Process oats, nuts, seeds, and dates in a food processor until chopped fine. Then place all ingredients in a large bowl and mix well. Press into a glass baking dish, cover, and place in refrigerator. Allow time to chill and then cut into squares.

This recipe makes a delicious and nutritious snack that both kids and adults will love. We bring them along on picnics, when camping, or while hiking. They are very tasty… but be careful, they pack a lot of calories. These power bars are a good natural alternative to the “health” bars typically sold – that are usually loaded with chemicals such as artificial sweeteners.

Experiment with different kinds and combinations of nuts and dried fruit. Let me know what you come up with. Be creative and enjoy!

Veggie Juice (Simple Gazpacho)

• 1 C water, spring or filtered
• 1 large tomato, quartered
• 1/2 C baby spinach or frozen chopped spinach, organic
• 1 medium cucumber, skinned and chunked
• 1 T lemon or lime juice
• 1/2 raw garlic clove
• salt to taste
• hot pepper to taste
• 4-6 ice cubes

Put all ingredients in order into Vitamix or blender. Blend on high until smooth. This makes a delicious, healthy and refreshing way to get a couple servings of veggies.

This makes a simple and delicious drink similar to Gazpacho. Just add onions and bell pepper (organic) and you have a classic Gazpacho. You can experiment with different kinds and combinations of veggies and spices. Try celery, parsley or vinegar. For variety, you can eliminate the water and ice and use a food processor to dice the ingredients and make a delicious cold salad or salsa. Be creative and enjoy!

Mediterranean Beans

• 2 cans low sodium garbanzo beans
• 1 T cold-pressed extra virgin olive oil
• 1 T wine vinegar (try red or white)
• 1/2 onion (finely chopped)
• juice from 1/2 lemon
• seasoning to taste (try oregano, basil, thyme, and black pepper)

Rinse beans. Put all ingredients in large bowl and mix well. Serve at room temperature or chilled.

For Southwest Beans make these substitutions: black and pinto beans, coconut oil, and season with cilantro and hot spices (chili, cayenne, or jalepeno).

For Far East Beans make these substitutions: soy beans, sesame oil, and season with garlic, ginger, black pepper and Bragg Liquid Aminos (lower sodium soy sauce).

Our family loves these recipes because they are simple to prepare, are healthy, and taste great. We typically serve them as a side dish or as a salad topper. You can use the base recipe as a starting point and experiment with different beans, oils and seasonings. Be creative and enjoy!

Superior health depends on our environment too. We may not have that much control over the global environment, but what about locally? Have you done anything to help the environment of your township? What about your neighborhood? What about your home?

Have you ever thought about poisons found in your own home? Some very toxic ingredients are found in everyday products. Things like sprays, fingernail solutions, hair care products, mouthwash, perfumes, cosmetics, powders, medicines, polishes, drain cleaners, insecticides, antifreeze, and other household and garage products can be very dangerous.

One change our family made was to commit to using natural cleaning supplies in our home. We did this for several reasons:

1. We wanted to help reduce the risk of our own children accidentally becoming poisoned
2. To allow our children to participate in household cleaning chores without fear of poisoning
3. To reduce introducing more toxins to our environment
4. To keep our home clean, fresh, natural and non-toxic

We use natural dish cleaning products by a company called Seventh Generation. We purchase these at Wholefoods. But for everyday cleaning, we primarily use two different homemade products…

Natural All-Purpose Spray Cleaner

• 50% water
• 50% distilled white vinegar
• 15-20 drops of 100% pure essential oil

Just put in a spray bottle and use. The essential oils we usually use are lemon or peppermint.

Natural Scrub

• 1 2/3 C baking soda
• 1/2 C natural liquid soap
• 1/2 C water
• 15-20 drops of 100% pure essential oil
• 2 T distilled white vinegar

Mix in a large bowl. Add the vinegar last and then stir to eliminate the lumps. This is similar to “Soft-Scrub”, and can be used for tile, tubs, toilets and sinks. We re-use empty shampoo bottles and use a funnel to fill them up with this natural scrub. Our kids actually love to scrub away when we use peppermint oil because they think it’s like using toothpaste!

I hope you really give it a go and make these natural cleaning product recipes. I think you’ll really enjoy them. They’re simple to make, work well, and they can help keep your environment clean, fresh, natural and non-toxic.

Healthy Sports Drink

• 3 C spring water or filtered water
• 1 C orange Juice
• Juice from 1 lemon or lime
• 1/8 tsp Himalayan salt or sea salt
• 1 T organic apple cider vinegar (optional)
• 1 tsp agave nectar or raw organic honey (optional)

1. Mix well and chill

This drink provides a great way to beat the heat and stay hydrated especially while exercising. I’ve been using this recipe for years. It’s simple and tastes great. One 8 oz serving has around 40 calories and 75 mg of sodium, as well as a variety of other nutrients.

This drink provides a well-balanced and all-natural alternative to the typical sports drink. By using this recipe you can avoid refined sugars and artificial colors found in most marketed sports drinks. The optional apple cider vinegar and agave nectar or honey give additional health benefits and adds a nice sweet and tangy flavor. Try different kinds and combinations of juice. I like grape and apple juices mixed. For a fresh twist, try mango and passion juices.

Be creative and enjoy!

Chocolate “Mousse” Dessert

• 1 C soy milk beverage
• 1 C pitted dates
• 2 T cocoa powder
• 2 T carob powder
• 1 T vanilla extract
• 1/2 C raw, unsalted cashews or macadamia nuts

1. Mix all ingredients in Vitamix or other food processor and blend until creamy.
2. If your blender has difficulty with the nuts or dates, soak them in water or soy milk for several hours prior to processing.
3. Chill for at least an hour prior to serving.

This is an absolutely delicious dessert that will have people begging for more and kids fighting over who can lick out the bowl. People won’t believe this desser has all wholesome ingredients, with no processed sugar and no dairy.

It is good solo or topped with fresh fruit. Try peanuts, almonds or walnuts for a different twist. If you want a vanilla “mousse”, simply eliminate the cocoa and carob, double the vanilla extract, and use vanilla soy milk.

Be creative and enjoy!

Creamy Apricot Cashew Salad Dressing

• 1 C Water
• 1/4 C Vinegar, apple cider or white wine
• 1/2 C Cashews, raw unsalted
• 3/4 C Apricots, dried
• Salt to taste

1. Mix all ingredients in Vitamix or other food processor and blend until creamy.
2. If your blender has difficulty with the cashews or the apricots, soak them in water for several hours prior to processing.

This makes a creamy dressing that is sweet, tangy and delicious. Our family loves it mixed into a green leafy salad and tossed with sunflower seeds. Do you want to see your kids go back for seconds on salad? Give it a try! Also good on steamed veggies of all sorts.

Be creative and enjoy!

Cheesy Garlic Sauce

• 1 C Water
• 1/2 C Raw, Unsalted Cashews or Macadamia Nuts
• 1-2 Raw Garlic Cloves
• 1/4 C Nutritional Yeast Flakes
• Salt and Pepper to taste

1. Put all ingredients in Vitamix (or equivalent blender)
2. Blend until creamy

This is a delicious and versatile sauce. Our kids love our veggie dishes made using it. They couldn’t get enough of our “Cheesy Broccoli & Spinach Pasta” dinner we made using steamed vegetables and whole-wheat pasta covered in this sauce.

You can experiment with different kinds of nuts. You can try using more garlic, if your family and friends don’t mind! Also, using a touch of mustard gives it a nice twist. Try it on potatoes, cauliflower or green beans.

Be creative, and enjoy

Basic Bean Burgers

• 2 cans of low-salt beans (we favor black & kidney beans)
• 1 C rolled oats (or oat groats soaked overnight)
• 2 T Bragg’s Liquid Aminos
• 1/2 C sunflower seeds
• 1 C peas (or other green veggie)
• 2 T Nutritional Yeast Flakes
• spices to taste (we enjoy garlic, onion, and oregano)

1. Thaw the frozen peas by rinsing or soaking in water.
2. Put beans, sunflower seeds and peas in food processor. Process until a paste is made.
3. Scoop onto lightly oiled baking dish and form patties.
4. Bake at 350 for 30 minutes (flip after 15 minutes).

This recipe is simple, delicious and very adaptable. The only unusual ingredients are the Bragg’s Liquid Aminos and the nutritional yeast flakes. These can usually be found at the local health food store.

Our family typically serves them on small whole-wheat pitas, which are only 80 calories each. We top the burger with lettuce, tomato, sweet onion and a touch of condiments. They’re also good served on a plate and smothered in sauteed mushrooms and onions.

We enjoy experimenting with different variations of ingredients… you can too. Instead of peas, you can try substituting other green vegetables such as spinach or broccoli. Try substituting white or sweet potato for the oats. Spice it up by using red beans and a variety of Mexican spices to make a “South of the Border” burger. You can also vary the flavor by adding a small amount of nuts (we enjoy walnuts, pecans or almonds), which can be quite delicious… but it increases the fat content.

Be creative, and enjoy!

Breakfast Meuslix

• 2 C dry rolled oats
• 1/4 C raw, no-salt nuts (we prefer almonds and walnuts)
• 2 T sunflower seeds
• 1 T ground flax seed
• 1/2 C dried fruit (we enjoy raisins, cranberries, and apricots)

1. Mix all ingredients in a large bowl (we get our kids involved by mixing up a large batch; larger amounts can be mixed using the ratios listed in the recipe and then kept in the freezer for future use).
2. Cinnamon or other spices can be added to taste.
3. When served, add a generous amount of fresh fruit (we really enjoy bananas and blueberries).
4. I recommend using nut milk(s), soy milk or rice milk instead of cow milk. If you prefer a softer feel, use more liquid and let the mueslix soak for 10-15 minutes.

This is a delicious, healthier (whole-food) and less expensive choice as compared to traditional boxed cereals. The nuts are the most expensive ingredient, but you are only using a small amount. The bulk of the mueslix are the oats and the fresh fruit. At this time organic oats can be purchased for only around $0.79 per pound. Compare this to boxed cereals, which cost around $4.00 per pound and up.

You can experiment with a variety of nuts and seeds. Pumpkin seeds and pecans add a rich flavor. Try using different kinds of dried fruits and fresh fruits for a new twist.

Be creative and enjoy!