Tarryall.net
. . . a Guide for Living Energetically
. . . a Guide for Living Energetically
Recipe Suggestions
Probably the most often asked question
I hear is "How can I incorporate more
vegetables in my meals and make them
appealing to my kids (or spouse!)?"
Well, I give monthly menus/recipes in my Newsletters,
numerous suggestions in my Living Energetically book and
dozens upon dozens more will be coming along in my The
Real Food Diet. But here are some simple and tasty ways
to achieve a more equitable balance of produce in your,
and your kids', daily foods. I'll follow the Rainbow Guide
so you can see that it really IS possible to eat all the
colors every single day!
It is my hope that what I present here provides inspiration
for your own endeavors rather than a dictum.
RED - Beets, raddichio, radishes, red lettuce, red onions,
red peppers, tomatoes (fresh, dried, canned) - blood
oranges, cherries, cranberries, pink/red grapefruit,
persimmons, pomegranates, raspberries, red apples,
rhubarb, strawberries, watermelon
Topato soup - for a kid who doesn't like tomato soup (???
try Amy's Tomato Bisque), mix in some leftover smashed
potatoes. My kids loved that combo at all ages and at 64,
I still do!
Borscht - there are probably as many borscht recipes as
their are borscht cooks, but this is one we enjoy and it
brings in other colors, too. In a buttered stockpot over
medium heat, saute 2 chopped red onions, 3 diced carrots
and 1 scrubbed/cubed baking potato, cooking about 5-10
minutes or until onions are softening. Add 1 small head
shredded red cabbage, 4-5 chopped/roasted beets (the
roasting develops the full flavor), 2 cups sliced
mushrooms, 1 whole lemon pricked all over with a fork, 2
cups chopped beet greens (from your beets), and 5-6 cups
stock; bring to boil, reduce heat to simmer and cook
uncovered until all veggies are tender, about 30 minutes.
Discard lemon, taste for seasoning adding a touch of
honey if needed and serve topped with sour cream &
chopped dill.
Red lettuce salad - use red leaf lettuce in your salads
instead of iceberg lettuce - pretty, tasty AND healthful
especially if you add some roasted/grated beets (more
RED), toasted walnuts, feta cheese crumbles (or grilled
chicken pieces, tangerine sections and cashews) and
poppy seed dressing.
Sweet red pepper dip - Roast/peel/seed 2 red bell
peppers (350 oven for about 30 minutes or until toasty)
along with a head of garlic. Squeeze garlic (will be sweet
and soft) out of "shells" and puree with the pepper along
with 8 oz soft raw goat cheese or yo-cheese; add 3T extra
virgin olive oil, 1/4 loose cup fresh chopped basil, 1T
chopped fresh rosemary and NTM Salt & pepper to taste.
Besides using as a dip for mushrooms, celery, etc., use as
a sandwich spread. Or use raw sweet red peppers as the
dipper itself into hummus.
Cranberry relish - not just for Thanksgiving, this is good
enough to eat year round! Grind together (in old fashioned
hand grinder) 2 cups washed raw cranberries (or use
frozen), 2 skinned/cored apples, 1 sectioned orange, 4-6
seeded dates. That's it!
Use with any poultry as a side or sandwich spread, or put
it into halved/cored fresh pears for a pretty salad. Also
super on a baked sweet potato!
ORANGE - Carrots, fresh yellow corn, pumpkins,
rutabagas, sweet potatoes, yellow/orange peppers, yellow
squash, yellow/orange tomatoes - apricots, bananas,
cantaloupe, mangoes, papaya, peaches, pears, tangerines
Baked sweet potatoes - as with most vegetables,
roasting whole sweet potatoes brings out their rich, sweet
flavor. Choose the darker varieties that are frequently
mistakenly called "yams" which are a different genus
entirely and are huge. Bake just like regular russet
potatoes and serve with a pat of raw butter or the above
cranberry relish. Baked sweet potatoes are also delicious
as a breakfast (set your timer on your toaster oven) in lieu
of hot cereal. We love them with all sorts of chutneys
(essentially a cooked combo of onion, fresh/dried fruit,
and spice), too, or raw applesauce made by processing a
cored raw apple with just a touch of honey and cinnamon,
allspice or nutmeg and a few walnuts or almonds thrown in.
Gingered carrot soup - saute a chopped onion in a bit of
butter or coconut oil until just getting transparent; add 1
quart stock of choice, 1 peeled/chopped sweet potato, 4-5
chopped carrots, 1 3" slice of ginger root (or to taste) and
simmer until veggies are done. Remove ginger and puree
with immersion blender until creamy. If desired, add 1/2
cup coconut milk or heavy cream.
Smoothie - have a banana fruit smoothie for breakfast: to
8 oz raw pasture-fed milk (or almond or coconut milk), add
1 ripe banana (your "orange") and 1 cup frozen berries
(your "blue/purple") and puree with your immersion
blender. For extra nutrients and to take in the
"green/yellow" category, too, make a Green Smoothie by
adding in a handful of baby spinach or other greens; the
fruit taste totally overpowers the green taste!
ORANGE/YELLOW - Grapefruit, lemons, limes, oranges,
nectarines, pineapples, tangerines, and other citrus
GREEN/YELLOW - Artichokes, asparagus, avocado,
cucumbers, green beans, leafy greens (collards, endive,
lettuce, mustard greens, spinach), peas, snow peas,
zucchini - kiwi, green apples, green grapes, parsley & all
green herbs
Greens are so very important for us to eat and have been
eaten by humans from time immemorial. Stir a handful of
baby spinach, or other baby greens, into hot pasta or rice;
add to omelets along with sliced mushrooms, tomato and
cheese. Toss into hot tomato soup just before serving,
then top it with freshly grated Parmesan cheese. Or add to
your spaghetti sauce, a great way to get extra servings of
vegetables we need every day. And remember that herbs
are also greens!
Spinach Salad - In jar with screw-top lid, combine 1/2 cup
walnut oil, 1/3 cup honey/agave, 2T @ ketchup & vinegar,
1 tsp Worcestershire sauce & 1/4 tsp fresh ground pepper.
Shake well, then refrigerate for 1 hour. Shake again, and
refrigerate while preparing salad.
In large bowl, combine 8 cups baby spinach leaves, 1 cup
@ sliced mushrooms & shredded carrot (or grated beets),
1/2 thinly sliced red onion. Pour dressing over and toss
lightly. For crunch, top with toasted walnuts or crumbled
cooked bacon. VARIATIONS: fruit also marries well with
greens so use segmented tangerine/blood orange/orange,
sliced peaches, pears or plums, or fresh berries of any kind
instead of the mushrooms and carrot and your choice of
toasted nuts; add crumbled feta or blue cheese.
Spinach Dip - In a saucepan, sauté 1 small chopped onion
(about 1 cup) together with 1 whole garlic clove just until
softened. Add 2 boxes frozen spinach, stirring until just
heated through. Remove from heat and add: 1 cup
cottage, ricotta or yo cheese, 3T fresh lemon juice plus
1/2 tsp grated zest, 1 oz grated Parmesan, pinch fresh
grated nutmeg, salt/pepper to taste and puree with
immersion blender; refrigerate at least a couple of hours.
Sauteed greens - sauteeing young, fresh greens (any
kind will do if they are young, but try baby spinach for a
start) is a delicious way to offer greens to those who think
they don't like them. Believe me, if I can eat, and actually
enjoy, sauteed greens, ANYONE can! Any of these recipes
can also be used for green beans, asparagus, snow peas
and even broccoli florets.
In skillet, sauté in olive oil 1 small-medium chopped
onion; when just translucent, add 2 cloves very thin-sliced
garlic; stir about a minute making sure garlic does NOT
brown, then add about 8 cups chopped or baby spinach (or
other greens such as arugula or big bag of frozen spinach)
stir-frying until just wilted/heated through—about 2 min—
and remove from heat. Add a spritz or two of lemon and
voila!
VARIATIONS
Sauteed zucchini - a perrenial favorite of mine is to saute
fresh sliced zucchini and onions in some olive oil until
veggies are soft; season with NTM salt/pepper, top with
fresh grated parmesan and serve as a side or with
noodles. Also add some more color and nutrients by using
coconut oil and tossing in some baby patty pan squash,
carrots and beans and add a bit of curry powder for pizzaz.
Perfect as a chilled summer salad or have warm with
steamed rice.
Italian roast asparagus - roasting almost ANY vegetable
(toss in a bit of oil and roast at 400 about 10-15 min or
until toasty looking; can grill them, too!) brings out its
richest flavor, but here's a cheesy variation (maybe not
quite so healthful but simply everyone loves it!) requiring
initial steaming; again use with other veggies, too! Break
off ends of 1 bunch of fresh asparagus (I prefer stalks
about the diameter of my ring finger) and steam lightly
until color peaks but stalks are still al dente. Lay spears
out on baking sheet, sprinkle with 1 cup fresh grated
parmesan and place in 400 oven for 3 minutes, or until
cheese starts to brown. Meanwhile, heat 4T butter (we use
raw free-range butter) in small sauté pan until it begins to
turn light brown, or acquires a mild nutty aroma; drizzle
over parmesan asparagus and sprinkle with some fresh
thyme and toasted/sliced almonds.
Avocado fudge - a super way to "hide" avocados from
those who think they're "yucky" - and yes, there ARE some
sad individuals who refuse guacamole, BLAT
(bacon/lettuce/tomato/avocado) salads/sandwiches or
avocado/salsa omelettes - amazing, isn't it? But who can
turn down fudge? And now that we know real, organic
chocolate (try Dagoba) is higher in antioxidants than any
fruit, used judiciously, it actually adds to our health. Blend
until smooth: 2 ripe/pitted/peeled avocados, 1/5 cups
pitted dates and 3T organic cocoa powder - delicious!
Frozen grapes - freeze whole grapes (use purple grapes,
too, for the BLUE/PURPLE color) for snacks instead of
offering popsicles (actually, any fruit will do, especially
berries!)
GREEN - Brussels sprouts, broccoli, fermented sauerkraut,
green cabbages including bok choy
Coleslaw - A Slew of Slaws, July 2006 Newsletter
Cheesy Broccoli - simply add grated raw cheddar cheese
(or feta or parmesan) to steamed (or roasted) broccoli
florets; the cheese actually aids in the digestion of all the
goodies in the broccolli! And, adding some julienned red
peppers (roasted if possible) not only adds to the eye
appeal and flavor, but brings in a RED serving, too!
Roast Brussels Sprouts - most any vegetable actually
tastes better roasted, and these are no exception. Using
small sprouts, remove any wilted outer leaves, toss with a
bit of olive oil, NTM salt & pepper, and roast at 425 about
15 minutes or until tender. In a pinch, you can use frozen
but they're not near so good. You can also halve larger
sprouts and roast, or saute as in any variation of the
sauteed greens above.
Bok Choy Medley - heat 1/4 cup mix of walnut and
sesame oil in large sauté pan; add 1 1/2 cups sliced
mushrooms and 1 seeded, sliced red chile pepper, and
saute 3 minutes on medium heat; add 1.5 cups green
beans and 2 heads sliced baby bok choy, sauting 3 more
minutes before adding 1.5 cups snap peas, 1/3 cup
chopped fresh cilantro, 1/4 cup Tamari and pinch of red
pepper flakes. Sauté 3 more minutes. Add 1 teaspoon
fresh grated ginger and toasted cashews; stir/toss and
serve immediately over soba noodles (buckwheat).
BLUE/PURPLE - Eggplant, red cabbage, rutabagas -
blackberries, blueberries, boysenberries, figs,
plums/prunes, purple/red grapes
Baba Ganoush - a delightful yet healthful eggplant dip:
roast a couple of small eggplant either over an open flame
or in a 400 oven until charred; cool a bit, cut off flower
end and squeeze soft vegetable into a bowl; smash with 1
tsp. minced garlic, 3T fresh lemon juice, 3T tahini or
cashew butter, salt to taste, and 1/4 cup minced parsley;
drizzle with more olive oil. Use as a dip (sweet red
peppers are a marvellous dipper with this) or use as a
spread for a sprouted grain tortilla adding sprouts and
leftover chicken or meat.
Sweet & Sour Red Cabbage - saute in a buttered skillet,
1 @ thin sliced onion, apple & small head shredded purple
cabbage; add 3T honey (or chopped dried apricots or figs)
and 3T Super ACV; cover and steam on low until cabbage
is tender - about 20 minutes.
WHITE - Garlic, onions, etc. Jerusalem artichoke, jicama,
kohlrabi, mushrooms, turnips, white potatoes
RAINBOW RECIPES
V-8 Juice - we use an Omega 8003 juicer (http://www.
omegajuicers.com/8003_8005.html) which presses the
juice from the veggies rather than by using centrifugal
force which can heat it, to be very effective, quiet and
easy to use and clean. Juice 1 @ tomato, carrot, celery
stalk, handful spinach, 1/2 red pepper, 1/4 cucumber, 1/2
cup chopped red cabbage, & 1 green onion - or to spice it
up, add seeded jalapeno. To make your efforts go farther
(and this holds true for any fresh vegetable juice), make
extra and freeze the leftover juice in ice cube trays; place
1-2 veggie cubes into your daily water for natural
electrolytes.
TexMex Rainbow Salad - On a bed of mixed greens
(mesclun is good), add 1/4 cup @ julienned red & orange
bell peppers & jicama, corn kernels, and 1/2 cup @ black
beans (yes, they very high in phytonutrients as a
BLUE/PURPLE) & lentil sprouts - dress with a lime
juice/olive oil dressing
Grated Rainbow - on a bed of baby greens, add the
following grated vegetables (1/2-1 cup each) in a spiral
pattern to form a rainbow: beets, carrots, yellow squash,
jicama, red, yellow, and orange bell peppers, whole peas
fresh or thawed/frozen and broccoli; top with toasted
sunflower seeds and a orange juice/olive oil dressing.
Fruited Rainbow - on a bed of baby greens, place sliced
strawberries, nectarines, pears, mushrooms & figs; top
with crumbled feta cheese, toasted almonds, walnuts, or
garbanzo beans and a citrus dressing: mix together 2/3
cup olive oil, 2T @ fresh orange & lemon juice, 1 minced
garlic clove, 1 1/2 tsp. grated orange peel, salt/pepper to
taste.
Rainbow Soup - in a saucepan, lightly saute 1 chopped
onion until just softening; add 2 cups stock, 1-2 cans
diced Muir Glen tomatoes, 1/2 chopped cabbage, and 1-2
@ chopped potato, carrot, zucchini, rutabaga & turnip and
1 mashed garlic clove; simmer until veggies are tender
adding more broth if necessary; just at the end, add 1
drained can of navy or garbanzo beans and a handful or
two of baby greens. Salt/pepper to taste and add a dash
or two of hot sauce (or seeded/diced jalapeno to original
vegetables).
Best Burrito Filling - saute in 3T olive oil: 1 lg chopped
onion, 1 clove minced garlic and 1 chopped zucchini; when
almost tender, add 2 cans drained black beans, 1
cooked/chopped sweet potato, 1 cup frozen corn kernels
and 1 cup salsa of choice; heat through, add juice of 1
lime and 1T chopped fresh cilantro, stir and serve in
sprouted grain tortillas smothered with quacamole.
Probably the most often asked question
I hear is "How can I incorporate more
vegetables in my meals and make them
appealing to my kids (or spouse!)?"
Well, I give monthly menus/recipes in my Newsletters,
numerous suggestions in my Living Energetically book and
dozens upon dozens more will be coming along in my The
Real Food Diet. But here are some simple and tasty ways
to achieve a more equitable balance of produce in your,
and your kids', daily foods. I'll follow the Rainbow Guide
so you can see that it really IS possible to eat all the
colors every single day!
It is my hope that what I present here provides inspiration
for your own endeavors rather than a dictum.
RED - Beets, raddichio, radishes, red lettuce, red onions,
red peppers, tomatoes (fresh, dried, canned) - blood
oranges, cherries, cranberries, pink/red grapefruit,
persimmons, pomegranates, raspberries, red apples,
rhubarb, strawberries, watermelon
Topato soup - for a kid who doesn't like tomato soup (???
try Amy's Tomato Bisque), mix in some leftover smashed
potatoes. My kids loved that combo at all ages and at 64,
I still do!
Borscht - there are probably as many borscht recipes as
their are borscht cooks, but this is one we enjoy and it
brings in other colors, too. In a buttered stockpot over
medium heat, saute 2 chopped red onions, 3 diced carrots
and 1 scrubbed/cubed baking potato, cooking about 5-10
minutes or until onions are softening. Add 1 small head
shredded red cabbage, 4-5 chopped/roasted beets (the
roasting develops the full flavor), 2 cups sliced
mushrooms, 1 whole lemon pricked all over with a fork, 2
cups chopped beet greens (from your beets), and 5-6 cups
stock; bring to boil, reduce heat to simmer and cook
uncovered until all veggies are tender, about 30 minutes.
Discard lemon, taste for seasoning adding a touch of
honey if needed and serve topped with sour cream &
chopped dill.
Red lettuce salad - use red leaf lettuce in your salads
instead of iceberg lettuce - pretty, tasty AND healthful
especially if you add some roasted/grated beets (more
RED), toasted walnuts, feta cheese crumbles (or grilled
chicken pieces, tangerine sections and cashews) and
poppy seed dressing.
Sweet red pepper dip - Roast/peel/seed 2 red bell
peppers (350 oven for about 30 minutes or until toasty)
along with a head of garlic. Squeeze garlic (will be sweet
and soft) out of "shells" and puree with the pepper along
with 8 oz soft raw goat cheese or yo-cheese; add 3T extra
virgin olive oil, 1/4 loose cup fresh chopped basil, 1T
chopped fresh rosemary and NTM Salt & pepper to taste.
Besides using as a dip for mushrooms, celery, etc., use as
a sandwich spread. Or use raw sweet red peppers as the
dipper itself into hummus.
Cranberry relish - not just for Thanksgiving, this is good
enough to eat year round! Grind together (in old fashioned
hand grinder) 2 cups washed raw cranberries (or use
frozen), 2 skinned/cored apples, 1 sectioned orange, 4-6
seeded dates. That's it!
Use with any poultry as a side or sandwich spread, or put
it into halved/cored fresh pears for a pretty salad. Also
super on a baked sweet potato!
ORANGE - Carrots, fresh yellow corn, pumpkins,
rutabagas, sweet potatoes, yellow/orange peppers, yellow
squash, yellow/orange tomatoes - apricots, bananas,
cantaloupe, mangoes, papaya, peaches, pears, tangerines
Baked sweet potatoes - as with most vegetables,
roasting whole sweet potatoes brings out their rich, sweet
flavor. Choose the darker varieties that are frequently
mistakenly called "yams" which are a different genus
entirely and are huge. Bake just like regular russet
potatoes and serve with a pat of raw butter or the above
cranberry relish. Baked sweet potatoes are also delicious
as a breakfast (set your timer on your toaster oven) in lieu
of hot cereal. We love them with all sorts of chutneys
(essentially a cooked combo of onion, fresh/dried fruit,
and spice), too, or raw applesauce made by processing a
cored raw apple with just a touch of honey and cinnamon,
allspice or nutmeg and a few walnuts or almonds thrown in.
Gingered carrot soup - saute a chopped onion in a bit of
butter or coconut oil until just getting transparent; add 1
quart stock of choice, 1 peeled/chopped sweet potato, 4-5
chopped carrots, 1 3" slice of ginger root (or to taste) and
simmer until veggies are done. Remove ginger and puree
with immersion blender until creamy. If desired, add 1/2
cup coconut milk or heavy cream.
Smoothie - have a banana fruit smoothie for breakfast: to
8 oz raw pasture-fed milk (or almond or coconut milk), add
1 ripe banana (your "orange") and 1 cup frozen berries
(your "blue/purple") and puree with your immersion
blender. For extra nutrients and to take in the
"green/yellow" category, too, make a Green Smoothie by
adding in a handful of baby spinach or other greens; the
fruit taste totally overpowers the green taste!
ORANGE/YELLOW - Grapefruit, lemons, limes, oranges,
nectarines, pineapples, tangerines, and other citrus
- eat an orange or tangerine daily either out of hand or as
a part of a salad with feta and toasted walnuts and
raspberry vinaigrette dressing (get some RED there, too!) - use fresh lemon or lime juice as the acid part of almost
any salad dressing - add the zest, or finely grated rind, of lemons, limes or
oranges, to numerous foods (wonderful with greens!) to
spark them up - add 1/2 cup pineapple chunks to your smoothie or freeze
them for a cold snack
GREEN/YELLOW - Artichokes, asparagus, avocado,
cucumbers, green beans, leafy greens (collards, endive,
lettuce, mustard greens, spinach), peas, snow peas,
zucchini - kiwi, green apples, green grapes, parsley & all
green herbs
Greens are so very important for us to eat and have been
eaten by humans from time immemorial. Stir a handful of
baby spinach, or other baby greens, into hot pasta or rice;
add to omelets along with sliced mushrooms, tomato and
cheese. Toss into hot tomato soup just before serving,
then top it with freshly grated Parmesan cheese. Or add to
your spaghetti sauce, a great way to get extra servings of
vegetables we need every day. And remember that herbs
are also greens!
Spinach Salad - In jar with screw-top lid, combine 1/2 cup
walnut oil, 1/3 cup honey/agave, 2T @ ketchup & vinegar,
1 tsp Worcestershire sauce & 1/4 tsp fresh ground pepper.
Shake well, then refrigerate for 1 hour. Shake again, and
refrigerate while preparing salad.
In large bowl, combine 8 cups baby spinach leaves, 1 cup
@ sliced mushrooms & shredded carrot (or grated beets),
1/2 thinly sliced red onion. Pour dressing over and toss
lightly. For crunch, top with toasted walnuts or crumbled
cooked bacon. VARIATIONS: fruit also marries well with
greens so use segmented tangerine/blood orange/orange,
sliced peaches, pears or plums, or fresh berries of any kind
instead of the mushrooms and carrot and your choice of
toasted nuts; add crumbled feta or blue cheese.
Spinach Dip - In a saucepan, sauté 1 small chopped onion
(about 1 cup) together with 1 whole garlic clove just until
softened. Add 2 boxes frozen spinach, stirring until just
heated through. Remove from heat and add: 1 cup
cottage, ricotta or yo cheese, 3T fresh lemon juice plus
1/2 tsp grated zest, 1 oz grated Parmesan, pinch fresh
grated nutmeg, salt/pepper to taste and puree with
immersion blender; refrigerate at least a couple of hours.
Sauteed greens - sauteeing young, fresh greens (any
kind will do if they are young, but try baby spinach for a
start) is a delicious way to offer greens to those who think
they don't like them. Believe me, if I can eat, and actually
enjoy, sauteed greens, ANYONE can! Any of these recipes
can also be used for green beans, asparagus, snow peas
and even broccoli florets.
In skillet, sauté in olive oil 1 small-medium chopped
onion; when just translucent, add 2 cloves very thin-sliced
garlic; stir about a minute making sure garlic does NOT
brown, then add about 8 cups chopped or baby spinach (or
other greens such as arugula or big bag of frozen spinach)
stir-frying until just wilted/heated through—about 2 min—
and remove from heat. Add a spritz or two of lemon and
voila!
VARIATIONS
- APPETIZER - place a dollop of the above or any
variation below into whole wheat phyllo dough or a
halved rice tortilla; paste ends together with water
and bake at 300 until just golden. - ITALIAN - Add 1 cup pine nuts (and a handful of
currants/raisins) along with onions, etc; push greens
to one side of skillet and in opened side, place about
1/4-1/2 cup warm water/broth (or cooking water from
pasta) and about 4oz goat feta smooshing cheese
into fluid melting it into a heavy cream consistency
(or use sour cream instead). Stir all together with a
squeeze of fresh lemon and serve with parmesan
curls as a topper or toss with hot pasta & grilled
chicken pieces. - ASIAN — use roasted sesame oil & halved cashews;
eliminate adding Tamari instead. - MIDDLE EASTERN — use coconut oil and add a
handful of raisins (or other dried fruit) and a dash of
nutmeg, cinnamon, and/or allspice. - SOUTHERN — use bacon, lard or fat-back for fat, use
peeled/cooked (or frozen) chestnuts (or diced jicama)
for nuts and omit cheese. - FRENCH I — use butter 2 cloves garlic; add 2T Dijon
mustard, omit cheese but add a dollop or two of red
wine sautéing just long enough for alcohol to
evaporate, about 2-3 minutes. - FRENCH II — as above but add 1/4-1/2 cup heavy
cream in lieu of wine. - MEDITERRANEAN — add chopped, oil-packed dried
tomatoes when adding the garlic; try ricotta instead
of Feta or chevre. - ENGLISH — add 1 cup sliced mushrooms of choice in
lieu of nuts.
Sauteed zucchini - a perrenial favorite of mine is to saute
fresh sliced zucchini and onions in some olive oil until
veggies are soft; season with NTM salt/pepper, top with
fresh grated parmesan and serve as a side or with
noodles. Also add some more color and nutrients by using
coconut oil and tossing in some baby patty pan squash,
carrots and beans and add a bit of curry powder for pizzaz.
Perfect as a chilled summer salad or have warm with
steamed rice.
Italian roast asparagus - roasting almost ANY vegetable
(toss in a bit of oil and roast at 400 about 10-15 min or
until toasty looking; can grill them, too!) brings out its
richest flavor, but here's a cheesy variation (maybe not
quite so healthful but simply everyone loves it!) requiring
initial steaming; again use with other veggies, too! Break
off ends of 1 bunch of fresh asparagus (I prefer stalks
about the diameter of my ring finger) and steam lightly
until color peaks but stalks are still al dente. Lay spears
out on baking sheet, sprinkle with 1 cup fresh grated
parmesan and place in 400 oven for 3 minutes, or until
cheese starts to brown. Meanwhile, heat 4T butter (we use
raw free-range butter) in small sauté pan until it begins to
turn light brown, or acquires a mild nutty aroma; drizzle
over parmesan asparagus and sprinkle with some fresh
thyme and toasted/sliced almonds.
Avocado fudge - a super way to "hide" avocados from
those who think they're "yucky" - and yes, there ARE some
sad individuals who refuse guacamole, BLAT
(bacon/lettuce/tomato/avocado) salads/sandwiches or
avocado/salsa omelettes - amazing, isn't it? But who can
turn down fudge? And now that we know real, organic
chocolate (try Dagoba) is higher in antioxidants than any
fruit, used judiciously, it actually adds to our health. Blend
until smooth: 2 ripe/pitted/peeled avocados, 1/5 cups
pitted dates and 3T organic cocoa powder - delicious!
Frozen grapes - freeze whole grapes (use purple grapes,
too, for the BLUE/PURPLE color) for snacks instead of
offering popsicles (actually, any fruit will do, especially
berries!)
GREEN - Brussels sprouts, broccoli, fermented sauerkraut,
green cabbages including bok choy
Coleslaw - A Slew of Slaws, July 2006 Newsletter
Cheesy Broccoli - simply add grated raw cheddar cheese
(or feta or parmesan) to steamed (or roasted) broccoli
florets; the cheese actually aids in the digestion of all the
goodies in the broccolli! And, adding some julienned red
peppers (roasted if possible) not only adds to the eye
appeal and flavor, but brings in a RED serving, too!
Roast Brussels Sprouts - most any vegetable actually
tastes better roasted, and these are no exception. Using
small sprouts, remove any wilted outer leaves, toss with a
bit of olive oil, NTM salt & pepper, and roast at 425 about
15 minutes or until tender. In a pinch, you can use frozen
but they're not near so good. You can also halve larger
sprouts and roast, or saute as in any variation of the
sauteed greens above.
Bok Choy Medley - heat 1/4 cup mix of walnut and
sesame oil in large sauté pan; add 1 1/2 cups sliced
mushrooms and 1 seeded, sliced red chile pepper, and
saute 3 minutes on medium heat; add 1.5 cups green
beans and 2 heads sliced baby bok choy, sauting 3 more
minutes before adding 1.5 cups snap peas, 1/3 cup
chopped fresh cilantro, 1/4 cup Tamari and pinch of red
pepper flakes. Sauté 3 more minutes. Add 1 teaspoon
fresh grated ginger and toasted cashews; stir/toss and
serve immediately over soba noodles (buckwheat).
BLUE/PURPLE - Eggplant, red cabbage, rutabagas -
blackberries, blueberries, boysenberries, figs,
plums/prunes, purple/red grapes
- add mixed frozen berries to your real yogurt (full fat, full
beneficial bacteria, no sweeteners) to keep yogurt cool
for a light office lunch or dessert - blend up a pack of mixed frozen berries, 1 banana and a
little water for easy pouring; pour into popsicle molds,
add sticks and freeze for healthful pops on hot days - in fact, offer any frozen fruit (have you ever tried frozen
watermelon or pineapple?) for summer snack time - add roast/baked rutabaga to any soup/stew
- use red cabbage in your above slaw recipes
Baba Ganoush - a delightful yet healthful eggplant dip:
roast a couple of small eggplant either over an open flame
or in a 400 oven until charred; cool a bit, cut off flower
end and squeeze soft vegetable into a bowl; smash with 1
tsp. minced garlic, 3T fresh lemon juice, 3T tahini or
cashew butter, salt to taste, and 1/4 cup minced parsley;
drizzle with more olive oil. Use as a dip (sweet red
peppers are a marvellous dipper with this) or use as a
spread for a sprouted grain tortilla adding sprouts and
leftover chicken or meat.
Sweet & Sour Red Cabbage - saute in a buttered skillet,
1 @ thin sliced onion, apple & small head shredded purple
cabbage; add 3T honey (or chopped dried apricots or figs)
and 3T Super ACV; cover and steam on low until cabbage
is tender - about 20 minutes.
WHITE - Garlic, onions, etc. Jerusalem artichoke, jicama,
kohlrabi, mushrooms, turnips, white potatoes
- use an onion in almost anything you cook
- roast a whole onion when you use the oven for baked
potatoes; they turn so sweet and delicious and can be
eaten like any vegetable - add a handful of sliced mushrooms to most skillet
dishes, omelettes or raw in salads - have an Asian dinner of sliced mushrooms (any
variety/mix) quickly sauteed in sesame oil until slightly
softened, then season with NTM salt/pepper, 1/2 tsp
grated fresh ginger, 1/4 cup chopped fresh cilantro, 1 tsp
toasted white sesame seeds & 2T Tamari; stir or toss a
few times and serve on fresh baby greens, along with
grilled steak, chicken or salmon - roast a stemmed portobello mushroom and eat like a
hamburger with all the trimmings or use it as an edible
container for sauteed veggies, bean dips, relishes,
salads of all kinds - stuff stemmed button mushroom caps with various dips,
nut butters and such for snacks - use chopped or julienned jicama in lieu of canned water
chestnuts in any Asian stir-fry or fresh in salads to
provide a tasty crunch - or use slices as dippers - roast kohlrabi and turnips, mash with a bit of raw
pastured cream and butter, and eat like potatoes or add
to vegetable soups
RAINBOW RECIPES
V-8 Juice - we use an Omega 8003 juicer (http://www.
omegajuicers.com/8003_8005.html) which presses the
juice from the veggies rather than by using centrifugal
force which can heat it, to be very effective, quiet and
easy to use and clean. Juice 1 @ tomato, carrot, celery
stalk, handful spinach, 1/2 red pepper, 1/4 cucumber, 1/2
cup chopped red cabbage, & 1 green onion - or to spice it
up, add seeded jalapeno. To make your efforts go farther
(and this holds true for any fresh vegetable juice), make
extra and freeze the leftover juice in ice cube trays; place
1-2 veggie cubes into your daily water for natural
electrolytes.
TexMex Rainbow Salad - On a bed of mixed greens
(mesclun is good), add 1/4 cup @ julienned red & orange
bell peppers & jicama, corn kernels, and 1/2 cup @ black
beans (yes, they very high in phytonutrients as a
BLUE/PURPLE) & lentil sprouts - dress with a lime
juice/olive oil dressing
Grated Rainbow - on a bed of baby greens, add the
following grated vegetables (1/2-1 cup each) in a spiral
pattern to form a rainbow: beets, carrots, yellow squash,
jicama, red, yellow, and orange bell peppers, whole peas
fresh or thawed/frozen and broccoli; top with toasted
sunflower seeds and a orange juice/olive oil dressing.
Fruited Rainbow - on a bed of baby greens, place sliced
strawberries, nectarines, pears, mushrooms & figs; top
with crumbled feta cheese, toasted almonds, walnuts, or
garbanzo beans and a citrus dressing: mix together 2/3
cup olive oil, 2T @ fresh orange & lemon juice, 1 minced
garlic clove, 1 1/2 tsp. grated orange peel, salt/pepper to
taste.
Rainbow Soup - in a saucepan, lightly saute 1 chopped
onion until just softening; add 2 cups stock, 1-2 cans
diced Muir Glen tomatoes, 1/2 chopped cabbage, and 1-2
@ chopped potato, carrot, zucchini, rutabaga & turnip and
1 mashed garlic clove; simmer until veggies are tender
adding more broth if necessary; just at the end, add 1
drained can of navy or garbanzo beans and a handful or
two of baby greens. Salt/pepper to taste and add a dash
or two of hot sauce (or seeded/diced jalapeno to original
vegetables).
Best Burrito Filling - saute in 3T olive oil: 1 lg chopped
onion, 1 clove minced garlic and 1 chopped zucchini; when
almost tender, add 2 cans drained black beans, 1
cooked/chopped sweet potato, 1 cup frozen corn kernels
and 1 cup salsa of choice; heat through, add juice of 1
lime and 1T chopped fresh cilantro, stir and serve in
sprouted grain tortillas smothered with quacamole.
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| The information contained on this webpage has not been evaluated by the FDA. This information in not intended to treat, diagnose, cure or prevent any disease. All material provided is for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical |
| Let food be thy medicine and medicine thy food. Hippocrates |
