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   Appetizers
   Salads
   Dressings and Dips
   Soups and Stews
   Meat Entrees
   Vegetarian
   Vegetable
   Grains
   Desserts
   Juice

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Recipes

Appetizers

White Bean Paté

2 cups cooked white beans (or use dry navy beans, or 1 can of Eden organic beans, then cook)

2 cloves fresh garlic

1 small onion

½ cup whole wheat crumbs

2 teaspoons dry mustard

juice of 1 lemon

1 tsp brown rice syrup

½ tsp dried basil

½ tsp dried dill

soy sauce

Put oil in a sauce pan and sauté onion for about 3-5 minutes. Add garlic and

cook for another 1-2 minutes.

Place all ingredients in a food processor and lightly season with soy sauce.

Purée until smooth.

Place in a bowl, cover, and place in fridge until serving.

Zucchini (or Carrot) Bread

3 eggs

1 cup oil

1½ cup sucanant

½ cup chopped nuts (walnuts or pecans)

2 cups grated zucchini or carrots

3 tsp vanilla

2 cups flour

1 tsp salt

1 tsp baking soda

1 tsp cinnamon

¼ tsp baking powder

Combine dry ingredients.

Combine wet ingredients.

Mix together.

Bake in loaf pan at 350° for 1 hour, or muffin pans for 20-30 minutes.

Watch the timing, each pan and oven differs.

TO MAKE VEGAN

Use ¾-1 cup silken tofu.

TO USE DIFFERENT SWEETNER

Use 1 cup maple syrup instead.

Salads

Asian Salad with Sesame Orange Dressing

For salad

3 cups mixed greens

3 navel oranges

1 small red onion — thin sliced

For dressing

2 tsp rice vinegar

3 tsp orange juice

1 tsp soy sauce

1 tsp grated fresh ginger root

1 tsp grated orange peel (zest)

2 tsp dark sesame oil

1 tsp canola or veggie oil

a pinch of cayenne

Place all ingredients in a blender and blend.

Adjust to taste

Curried Chicken Salad

Serves a lot!

3 apples — (optional) cut into cubes

1 red onion quarter moons

1 green pepper — diced

1 red pepper — diced

1 bunch scallions — cut small

⅓ cup almonds — minced

⅓ cup raisons

3 tbsp curry powder

10-12 chicken breast diced

¾ cup yogurt

¾ cup mayo

parsley

salt and pepper

This is simple:

Just toss everything together, and chill if you have time.

Anne Marie’s Black Bean n’ Veggie Salad

This dish gets its flavor boost from fresh cilantro, a bright green leaf rich in iron, magnesium, phytonutrients, and flavonoids. Most supermarkets carry cilantro all year, but if not, flat-leaf Italian parsley works. The black beans in this salad offer plant-based protein, corn is loaded with fiber and B vitamins, and red pepper is brimming with Vitamins C and A. The garlic boosts immunity and scallions keep your blood purified and efficient.

2 15½-oz cans of organic black beans, drained and rinsed

1 cup organic corn kernels

1 red bell pepper

1 bunch scallions

⅓ cup fresh cilantro, chopped

3 tbsp extra-virgin olive oil (organic and cold first pressed)

3 tbsp red wine vinegar

1 small clove of garlic, minced

¼ tsp salt

¼ tsp black pepper

Pour the beans into a colander. Throw in the corn. Rinse with cold tap water. Drain well. Pour the beans and corn into a 3-quart bowl.

Seed and dice the bell pepper and add it to the bowl. Chop the scallions, using all of the whites and enough greens to make ½ cup. Add them to the bowl. Chop and add the cilantro.

Dressing: add olive oil to a little glass mixing bowl. Whisk in the vinegar, garlic, salt, and pepper. Add this to the beans. Chill if you have time.

This recipe always tastes better the next day!

Dressings and Dips

Anne Marie’s ‘Make-Any-Greens-Taste-Good’ Dressing

If you’re new to greens, this is a ‘must-learn’ to add to your staple recipe collection. Have fun with it, and adjust ingredients to your liking.

1 tbsp dijon mustard

2 tbsp red wine vinegar

3 tbsp olive or flax seed oil

An optional dash of minced garlic and fresh ground black pepper take it to the next level.

Whisk all ingredients in a bowl in the order listed (using the vinegar second helps clean the mustard off your spoon). Goes well on greens of all sorts, especially cucumbers. Get experimental and exchange the mustard out for other ingredients (raspberry jam, soy sauce, endless possibilities).

Hummus Is Yummus

4 cups garbanzo beans, drained

½ cup tahini (sesame paste)

⅓ cup warm water

⅓ cup olive oil

juice of one lemon

1-2 garlic cloves, minced

1½ tsp salt

2 tsp cumin

pepper to taste

Instructions:

1. Combine beans, tahini, water, olive oil, and lemon juice in blender or food processor.

2. Add the garlic, salt, and cumin.

3. Process again until fully blended.

Soups and Stews

Beginners Bean Soup

Ingredients:

1 can minestrone or chili soup (try Healthy Valley or Amy’s)

1 cup frozen corn

2 tomatoes, diced

1 can fat free organic chicken or vegetable broth

1 can black beans, drained and rinsed

Instructions:

1. Combine all ingredients in a pot and bring to a boil.

2. You can add salt, oregano, rosemary, thyme, basil, pepper, garlic, salt, or onion powder if you’d like a bit of spice!

Chickpea-Garlic Soup with Rosemary and Olive Oil

2 cups chickpeas

6 cups water

1 stalk celery

1 bay leaf

1 branch fresh rosemary

3-4 fresh sage leaves

¼ cups extra virgin olive oil

2 cups diced onions

½ cup garlic cloves, peeled and left whole

¼ cup fresh lemon juice, strained

sea salt and freshly ground black pepper to taste

Rinse chickpeas and combine in a 3-qt pressure cooker with 6 cups water, celery, bay leaf, rosemary, and sage.

Bring to full pressure, lower heat, and cook for 45 minutes.

Meanwhile, warm the olive oil in a heavy 3-qt saucepan over low heat.

Stir in onions and garlic; continue to cook over the lowest possible heat, stirring from time to time, until the chickpeas are done, up to 40 minutes.

When chickpeas are done, remove and discard the celery and herbs, then add the chickpeas, along with 3 cups cooking water, to the onions and garlic.

Purée the soup with lemon juice, salt and pepper to taste.

No pressure cooker?

If you don’t pressure cook the chickpeas, simmer them in a 3-qt saucepan for

1½-2½ hours, covered.

Meanwhile, cook the onion-garlic mixture for up to 45 minutes over the lowest

possible heat.

When the chickpeas are tender, add the onion mixture to them.

Purée the soup with lemon juice, salt and pepper to taste.

Makes 4 to 6 servings.

Meat Entrees

Spicy Salmon

Ingredients:

1 to 1½ pounds salmon filets

1 tbsp maple sugar

1 tsp chili powder

½ tsp grated orange rind

½ tsp ground cumin

½ tsp paprika

a dash each of salt and pepper

Cooking Instructions:

1. Preheat the broiler.

2. Combine spices in small bowl.

3. Rub over top of 1 to 1½ pounds of salmon filets. Place on foil-coated pan.

4. Broil for approximately 8 minutes until done.

Thai Basil Chicken

1 lb skinned, boned chicken breasts

4 cloves garlic, minced

4 green onions, chopped

2 tbsp peanut or olive oil

1 tsp red pepper flakes

¾ cup finely chopped fresh basil leaves

2 tbsp fish sauce

Put chicken breasts in freezer until firm but not frozen solid. Cut chicken into tiny slivers. Heat up wok, add oil, and stir fry garlic and green onions until tender but not brown, about 1-2 minutes. Add chili peppers and cook, stirring, about 1 minute more. Add chicken and stir fry until cooked through. Stir in basil and fish sauce, mixing thoroughly. Serve over rice or quinoa, if desired.

Vegetarian Entrees

Glorious One-Pot Meal

1 cup broccoli, cabbage, green beans, collards, kale, dandelion, or any dark greens

1 cup carrots, squash, leeks, daikon, cauliflower

1 cup noodles, cooked (soba or udon are good healthy choices)

½ cup tofu

1 tbsp tamari

1 tbsp sesame or olive oil

½ cup water

Cut all ingredients into thin slices. Put in sections into a skillet. Put tofu in the middle with the noodles on top. Put ½ cup water, tamari and oil in the pan.

Cover and let steam for 7 to 10 minutes. Enjoy!

Almond Thai Curry

¼ cup of canola or corn oil

2 medium onions — halved and thinly sliced

½ tsp sea salt

1 3-inch piece of galangal (blue ginger) — grated, reserve juice

2 cups basic vegetable stock or water

1 can unsweetened coconut milk

½ cup of almond butter

2 tbsp Thai green curry paste — plus more to taste

7 kaffir lime leaves (remove and discard stems)

(Grind lime leaves in an electric spice grinder or very thinly shred them, OR use 1½ tsp of grated lime zest and 1 tbsp plus 2 tsp lime juice)

1½ lbs potatoes — peeled and cut into 1-inch cubes

4 large carrots sliced into rounds

1 lb firm tofu cut into 1-inch cubes

2 tbsp tamari

sliced almond (optional)

Heat oil in large pan over medium high heat, add the onions and salt and sauté, stirring occasionally until the onions soften and are almost translucent, about 6 minutes. Add the galangal root and any reserved juice and sauté until the onions are translucent, about 4 minutes.

Meanwhile whisk together the stock or water, coconut milk, nut butter, curry paste, and lime leaves (if using ground leaves) in a large bowl. Add the coconut mixture, lime leaves (if using shredded leaves), potatoes, and carrots to the onions and bring to a boil, stirring occasionally. Reduce the heat to low, cover and simmer, stirring occasionally, until the vegetables are tender (35-45 minutes). If you prefer a thicker sauce cook for 15 minutes more so the starch from the potatoes can thicken the sauce. Stir in the lime zest and juice and the tofu and tamari. Season to taste with more curry paste and/or tamari. Serve hot, garnish with almonds.

Vegetables

Arame or Hijiki Sauté

Seaweeds are a wonderful way to incorporate bone-strengthening minerals into your daily

diet. They help strengthen the intestines, liver, pancreas, sexual organs, and the

bloodstream. Excellent for strengthening hair and minimizing split ends.

1 large handful of arame or hijiki

2-3 carrots, sliced

1 large onion or 2 leeks, sliced

3-4 cloves of garlic, sliced

a handful of sliced purple cabbage

1 tbsp olive oil

soy sauce to taste

sesame seeds

Take handful of arame or hijiki and soak in bowl of warm water (10 min).

Sauté onions, garlic, and carrots in olive oil 5 minutes.

Drain seaweed, saving some of the soaking water, and add to sauté.

Stir to mix, and gently simmer, covered 15 minutes (30 minutes for hijiki).

Add cabbage, mix, and simmer 5-7 minutes more.

Season with soy sauce, sprinkle some sesame seeds, and enjoy!

Serve with a whole grain, greens, and tempeh or fish.

*Variation

Add zucchini, broccoli, or other veggies you like in addition to or instead of the cabbage.

Squeeze fresh lemon to taste.

Sprinkle sunflower or sesame seeds on top.

Grilled Vegetables with a Citrus and Thyme Marinade

1½ lbs vegetables, sliced or blanched as needed

(mushrooms, sweet potatoes, tomatoes, eggplant, zucchini, asparagus, etc.)

To grill: Make sure the grill grids are clean of burned food and carbon deposits, which may stick to the food being grilled and add undesirable burned flavors.

The cooking rack should be preheated and very hot, especially if you are grilling without oil. Marinate the vegetables by immersing them in the marinade for 4 to 5 minutes, or up to 15 minutes for mushrooms, eggplants and winter squash. Drain and place on the hot cooking rack. Turn the vegetables often at a 90° angle. Brush on some of the marinade each time you turn the vegetables to keep them moist and infuse them with flavor.

Cook to your liking.

To oven roast or broil, Pre-heat the oven or broiler to 400° or 450°.

Especially for roasting, try to make sure the vegetable slices are relatively uniform to ensure that they cook evenly.

Citrus and Thyme Marinade:

½ cup fresh lemon juice

⅔ cup fresh orange or lime juice

½ cup olive oil

1 tsp minced lemon zest

½ tsp minced orange zest

2 tbsp tamari soy sauce

1 tbsp minced fresh thyme

1 tsp minced fresh rosemary

½ tsp sea salt

fresh black pepper to taste

Combine all of the ingredients in a medium bowl and whisk until incorporated.

Store in an airtight container in the refrigerator for up to 1 week.

Grains

Amaranth and Corn

1 cup amaranth

½ cup polenta

5 cups water

salt

Bring water and grains to a boil.

Simmer.

Add salt, cover, and cook for 20-25 minutes.

Stir occasionally to avoid sticking to the pot.

OPTIONS you can add:

goji berries

raisins

flax

nuts

spirulina

butter

Granola (Wheat Free)

4 cups steel cut oats (whole oats can be used as well)

1 cup rice bran

1 cup dried whole sesame seeds

1 cup walnuts — chopped

¾ cup maple syrup

½ cup currants or raisons

½ cup dried cranberries

¼ cup oil (coconut is suggested, canola is less expensive)

1 tsp vanilla

1 tsp ground cinnamon

Preheat oven to 250°.

Combine oats, rice bran, sesame seeds, nuts and cinnamon.

Add oil and vanilla, combine, and stir.

Pour in maple syrup and mix thoroughly.

Spread mixture on a lightly oiled cookie sheet.

Bake for 90 minutes. Stir every 15 minutes.

Better if you add dried fruit during the last 30 minutes or when done, depending on how chewy you prefer it.

Desserts

Apple Crisp

From Feeding the Whole Family by Cynthia Lair.

Makes 8 servings.

Ingredients:

1 cup rolled oats

½ cup whole wheat pastry flour

½ tsp salt

½ tsp safflower oil

¼ cup maple syrup

⅓ cup chopped nuts

1 tsp lemon juice

2 tbsp water

2 tbsp maple syrup

1 tsp cinnamon

¼ tsp nutmeg

2 tsp vanilla extract

5 cups sliced apples

Cooking Instructions:

1. Preheat oven to 350°.

2. Mix oats, flour, and salt together in a bowl. Add oil and ¼ cup maple syrup; mix well. Stir in nuts and set aside.

3. In small bowl combine lemon juice, water, remaining maple syrup, spices and vanilla extract; set aside.

4. Slice apples and place in a lightly oiled pie pan or 8 by 8-inch baking dish. Pour the liquid mixture over the apples and toss gently. Spoon the oat-nut mixture evenly on top of the apples.

5. Cover and bake 45 minutes. Uncover and bake 30 minutes more to crisp the topping.

Juice

Green Lemonade

From Raw Food Detox Diet by Natalia Rose.

1 head romaine lettuce or celery

5 to 6 stalks kale

1 to 2 organic apples for sweetness, if needed

1 whole organic lemon (no need to peel)

1 to 2 tbsp fresh ginger

Process the vegetables through the juicer by putting one vegetable at a time through the mouth of the juicer. The fiber will shoot out of the juicer into one container while the spout will eject the fresh juice into another container. Notice how the lemon really cuts out the ‘green’ taste.