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.
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.
| No illness which can be treated by diet should be other means. Maimonedes Out of 2.1 million deaths a year in the U.S., 1.6 million are related to poor nutrition. C. Everett Koop, MD, for U.S. Surgeon General |
Tarryall.net
. . . a Guide for Living Energetically
. . . a Guide for Living Energetically
Nutrition - Recipes ...
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