Saturday, December 8, 2012

Lentils with Tomato, Salt and Pepper


Lentils (I like French lentils for this recipe.)
Broth or water
Iodized sea salt
Pepper (white or black)
Bragg Liquid Aminos (or soy sauce or Liquid Smoke)


Place 1/2 cup dry lentils in a slow cooker.
Add 1 cup broth or water.
Add a chopped tomato.
Season with salt and pepper.
Season with a teaspoon of Bragg Aminos after cooking.

Cook until done, adjusting high, low or medium to the time you have available.  (About 3 hours high, 4 to 6 on low setting).

I like the umami flavor of Bragg Aminos and add just a teaspoon of this to the lentils once they are completely cooked.

Cooking and eating lentils is an easy way to get plant protein in place of meat in a burrito, then try adding salsa, guacamole, cheese, and fresh salad greens until it's stuffed.

Other Cooking Options:
A small sauce pan cooks lentils on top of the stove in about 40 minutes.  Start out with high heat, reduce to low, and cover.  Check to see that water does not boil away, as more may be needed to cook the lentils until done.

An oven cooks lentils in a small dutch oven or ceramic dish at 375 degrees until done.  This will take about 40 minutes as well, of course, check to see that water does not all evaporate.

The recipe can easily be doubled or tripled, depending on how many lentils you want.  

Other Serving Options:
Read about Lentils at Wikipedia, with more ideas about how to serve lentils, and with links to lentil soup recipes.

Tuesday, December 4, 2012

Salad Greens with Apple and Orange

I found this salad mix to be refreshing during a warm-up in the otherwise cooler autumn-to-winter season.

In a large salad bowl place the following ingredients, served with a light dressing of orange juice and maple syrup on the side.

Salad Ingredients:

Mixed Greens such as Arugula and Baby Spinach, pre-washed

An Apple such as Honey Crisp or Gala, cored and diced

An Orange:  I used a Clementine, peeled and sectioned

Celery diced


Dried Cranberries

Feta Cheese

Chicken or Vegetarian Chick-n such as Boca

Orange Juice Dressing:

Mix about 1/2 cup Orange Juice with about 1 tablespoon Maple Syrup and a teaspoon of Bragg Aminos or soy sauce.

Note:  Orange juice poured over the prepared and diced apple before adding it to the salad mix helps to prevent oxidation.

Saturday, October 13, 2012

A Vegan Soup du Jour with Oregano and Basil

Gather and prepare the ingredients, then place them in a slow cooker for about 4 hours on high; or 8 hours on low; or 1 hour or less in a soup pot on the stove.

Place the ingredients into the cooker.

1 Tablespoon EVOO

1 onion (chopped)
1 carrot (sliced)
3 stalks celery (chopped)
1 sweet red bell pepper chopped (omitting seeds)
2 cloves garlic (omitting inner core, then finely diced)
2 tomatoes with seeds and pulp (chopped)
1/2 cup chopped green vegetable (such as broccoli or beans or peas or pepper)
1/3 cup French lentils
2 to 4 cups water or broth

2 Tablespoons tomato paste
2 teaspoons oregano
1 teaspoon basil
1 teaspoon idodized sea salt
black pepper

Place the lid on the slow cooker, and set to high for four hours, or low for eight hours.

If cooking on the stove top in a soup pot, increase the water by one cup, bring to a simmer uncovered, then cover and reduce heat to lowest simmer, and check in an hour.

Taste and adjust seasoning.  Add Bragg Liquid Aminos (about 1 teaspoon) to the soup once it's in the bowl.

Serving ideas:  Serve over noodles, pasta or couscous, or just serve in a bowl with bread on the side.


Why bother with iodized salt?  Dr. Weil answers this question:

Wednesday, August 29, 2012

Trail Mix


cereal such as Cheerios or Rice Chex
nuts such as walnuts, almonds, peanuts or pecans
raisins or dried cherries or cranberries
chopped chocolate 70%

Mix together:

3 cups cereal
1/3 cup nuts
1/3 cup raisins
1/3 cup (about 1.5 oz) chopped chocolate candy

Divide the trail mix into several smaller serving-sized containers.

Makes 4 one cup servings with about 174 calories, 3 g protein, and 2 g fiber each.

Friday, August 17, 2012

Pear, Pecan & Arugula Salad with Pomegranate Vinaigrette

Makes two generous servings.
About 300 calories per serving.

pear (or apple or other fruit or berry)
blue cheese
dried cranberries
pomegranate juice
maple syrup
evoo (or flax oil)

Pear, Pecan and Arugula Salad:
Prepare the following ingredients:

 4 Cups Arugula (cleaned in 2 T white vinegar and 4 cups water, and then dried in a salad spinner)
1 Pear or other fruit or berry (sliced, without seeds)
3 Tablespoons Pecans, chopped
1 Tablespoon Blue Cheese, crumbled 
1 Tablespoon Dried Cranberries 

Arrange in two salad bowls or plates:  Arugula on bottom, then Pear (or other), Pecans (or Walnuts), Blue Cheese, and Dried Cranberries.

Pomegranate Vinaigrette:
Mix together the following ingredients in a cup, stir.

1/4 Cup Pomegranate Juice
1 Tablespoon Maple Syrup
1 Teaspoon Extra Virgin Olive Oil

Serve on the side and pour onto each individual salad. 


Thursday, July 26, 2012

Clafoutis Style Cherry Bake

Clafoutis Style Cherry Bake:

Cherries baked in a batter


2 cups washed, pitted cherries
4 T sugar (use by the tablespoon, not all at once)
3 eggs
3/4 c flour
1/2 c milk
1 tsp vanilla extract
2 T butter


9 1/2" ceramic tart pan or  9" glass pie pan (place a flat and rimmed pizza or cookie tray under the pan so no spilling)
Parchment paper (circle cut and placed in pan to avoid extra clean up due to sticking)
Medium to large bowl
Measuring cups and spoons
Whisk or fork
Small cutting knife and board


In a parchment paper-lined tart pan, coat 1 T butter on the insides of the pan and on the circle of parchment paper, then sprinkle 1 Tablespoon of sugar evenly over the paper.

Rinse the cherries in a little white vinegar and water to clean them, remove the stems, and then on a cutting board, with a small knife, slice the sides, tops and bottoms from the cherries around the pit.  I place the cherry pieces in a medium bowl as I go, and discard the pits.

Place the rinsed, de-stemmed, and pitted cherries evenly over the sugar in the tart pan.  Sprinkle 1 Tablespoon of sugar over the cherries.

In a mixing bowl, with a whisk, whisk together 3 eggs, 1 teaspoon of vanilla extract, 1 Tablespoon of sugar, 1/2 cup of milk, and 3/4 cup all-purpose unbleached flour, in that order.  Stir until blended, but do not over work the batter.

Pour the batter mixture over the cherries.

With 1 Tablespoon of butter, cut into small pieces and dot over the batter, add a sprinkle of 1 Tablespoon of sugar.

Wearing hand protection and using pot holders, place in the center of a pre-heated oven at 375 degrees for 40 minutes.  Using hand protection, carefully remove from oven and place on a cooling rack.  Check to make sure it's set by inserting a table knife in the center and the knife comes out clean.  Cool for at least 10 minutes.  Optionally, sprinkle confectioners sugar on top before serving.

I like to use unbleached flour, free-range eggs, and organic dairy whenever possible.

When using fruits such as plums, apples, pears or berries, this flan-like dish is called a Flaugnarde.

The pronunciations of Clafoutis and Flaugnarde can be found at

Tuesday, July 17, 2012

Potato Sauté

Potatoes are diced, boiled, and finished by sautéing.

Potato Sauté

Idaho or Russet Potatoes:  4 medium
Water:  5 cups
Butter or Earth Balance:  1 to 2 Tablespoons
Iodized sea salt

Condiment Options :

Mayonnaise  (Hain Lite Safflower Mayonnaise with vitamin E or Spectrum Organics are two examples)
A blend of mayo with ketchup or Dijon
or one of 170 mayonnaise sauce recipe combinations from this list:


Medium sauce pan
Non-stick sauté pan or pancake/crêpe griddle
Potato peeler, knife, cutting board


Peel and dice potatoes, place in a medium/large sauce pan of boiling water for 15 minutes. Drain well in a colander.
Place the drained potatoes and butter on the sauté pan or griddle for about 5 minutes, turn with a spatula (perhaps adding another tablespoon of butter).   Cook lightly until the potatoes show a golden finish.   Sprinkle with iodized sea salt.

Serve with condiments on the side such as mayonnaise mixed with tomato ketchup or Dijon mustard, and add some spring greens mix to the plate.


When working with potatoes, potato peelers or apple/potato peeler mechanical devices with turn handles are inexpensive and easier to use than just paring knives.
Or this, Rotato Express ha ha

Potatoes are high fiber and provide vitamin C and potassium.  Here's a link to an extensive pdf file about potatoes and many ways to cook them.  Potato Goodness:

"The Potato Unpeeled:  Nutritional Facts and Information"

Nutrition Facts
Serving Size 1 potato
Amount Per Serving
Calories from Fat 0
Calories 110
% Daily Values*
Total Fat 0g0%
Saturated Fat 0g0%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Trans Fat 0g
Cholesterol 0mg0%
Sodium 0mg0%
Potassium 620mg
Total Carbohydrate 26g9%
Dietary Fiber 2g8%
Sugars 1g
Protein 3g
Vitamin A 0%Vitamin C 45%
Calcium 4%Iron 6%

Food Safety for mayonnaise sauces and salads:  If unrefrigerated for more than two hours, then trash.  Refrigerator shelf life of two, three days at most, then discard.

Wednesday, June 27, 2012

Tomatoes and Cucumbers: Eat!

Tomatoes and Cucumbers: 
Greek Style


Tomato chopped
Cucumber chopped
Romaine Lettuce (Organic Baby)
Falafel (Fantastic Foods Mix)

Dressing on the Side:  Tzatziki Sauce

Greek Yogurt (Fage)
Finely diced cucumber without seeds
Lemon juice
EVOO (or Flax Oil, Mayo or other)
Iodized Sea Salt

Extra Ingredients:

Feta Cheese
Pine Nuts
Banana Pepper
Anaheim Pepper
Flat Bread


Prepare the falafel mix according to the package directions.

Chop and mix the salad items:  tomato, peeled cucumber, and romaine.

Prepare and mix the dressing items together:   approximately 2/3 cup of yogurt, 1/2 of a finely diced cucumber, 2 tablespoons of lemon juice, a dash of dill weed, 2 cloves of minced garlic, a tablespoon of EVOO, and a sprinkle of salt.  This is served on the side of the salad.

Add extra things such as feta and olives, and if you like vary the extra ingredients.  


Fage USA Greek yogurt is made without rBGH or added gelatins, and one cup provides 23 g protein and live active cultures.  φάγε (pronounced fa-yeh, and means "eat!")

To make a complete vegetarian protein protein, this salad combines dairy, grains, and legumes with vegetables.

I use fresh garlic, chop off both ends, slice the clove down the center to remove the stem core, the outer peel, and then mince.

This is a low-to-moderate glycemic index salad, varying on how much, and what kind of bread or grain is eaten.

Thursday, June 21, 2012

Ginger Peach Vegan Salad Mix

Ginger Peach Vegan Salad Mix

Ingredients for salad:
Baby Spinach & Spring Mix 50/50 Blend
Vegetarian Chik'N
Vinaigrette ingredients:
Lemon juice
Maple syrup
Flaxseed oil with Omega-3

Measures for salad:
Peach 1
Broccoli 1 crown (1-1/2 cups florets)
Baby Spinach & Spring Mix  2 cups
Pecans 1/2 cup

Measures for vinaigrette:
Juice from one lemon (1/4 cup)
2 T grated fresh ginger
1 T maple syrup
1 T flaxseed oil
Cook two servings of Chik'N according to package directions, chop when cooled, and place on finished salad.   Sort and remove any large stems from pre-washed salad mix, and then place the Baby Spinach and Spring Mix in two serving bowls.  After removing the florets from the broccoli crown, rinse the florets in water and a splash of white vinegar to clean them, or simply rinse them. Peel the peach and slice the fruit from the pit.  Steam the broccoli florets in a microwavable container for about 30 seconds on high setting, just enough to soften them yet leave the color bright green and the texture firm.  
Mix together the lemon juice, grated ginger, maple syrup, and flaxseed oil in a cup.   
Place the microwaved broccoli and the peach slices in a small bowl.  Pour about 1 T of the vinaigrette over this, allowing time for the flavors to absorb, reserving the remaining vinaigrette for the individual salad bowls.
Now add the broccoli and peach mixture to the top of the salad greens and pecans.  
Serve the remaining vinaigrette on the side.


Use a different salad green, if that is what you have.   I have used mixed salad greens, spring greens, baby spinach, arugula.

Feel free to vary the ingredient quantities according to your tastes. 
This makes enough salad and vinaigrette for two servings with about 420 calories, 8.5 g protein, and 10 g fiber per serving.
Health Benefits of Broccoli Require the Whole Food, Not Supplements

The health benefits of ginger:

Tuesday, June 19, 2012

Pineapple Mango Vegan Salad

Pineapple is the star of this sweet mango and arugula salad.  Tart lemon juice combines with maple syrup and flaxseed oil to make a vinaigrette.   Pecans and vegan protein add fiber.

Vegetarian Chik'N

Lemon juice
Maple syrup
Flaxseed oil with Omega-3

Measures for salad:

Pineapple 2 cups fresh
Mango 1
Arugula 4 cups
Pecans 1/2 cup

Measures for vinaigrette:
2 T lemon juice
1 T maple syrup
1 T flaxseed oil


Cook two servings of vegetarian protein according to package directions, cool, chop, and reserve for topping finished salad.  Use pre-washed arugula, then sort and remove any large stems.  After chopping the fresh, pre-cored pineapple, peel, then slice fruit from the mango, and chop the pecans.

Place the arugula in two bowls, then add the chopped pineapple, mango, pecans, and vegetarian protein.

Mix together the lemon juice, maple syrup and flaxseed oil in a small cup.   Serve the vinaigrette on the side.

This makes enough salad and vinaigrette for two servings with about 615 calories, 8.5 g protein, and 6.5 g fiber per serving.

Calories in fresh fruit:

Omega-3:  high performance.
High Fructose:  low performance.

The Clean 15 (Lowest in Pesticides)

Sunday, April 15, 2012

Berry Delicious Sauce

Fresh berries are naturally delicious and healthy.   All too often, some remain after the initial feasting and begin to wither. Use those berries to make a sauce for the food of the gods, Greek yogurt.  Add granola to the mix for a parfait.

Berry Delicious Sauce


1 cup berries (whole blueberries or diced strawberries)
1/4 cup cane sugar
1 tablespoon lemon juice
1/4 tsp. citric acid
1 tablespoon water
1 sprinkle iodized salt


In a small sauce pan, place all the ingredients, turn up the heat to medium, bring to a simmer, and cook until you see "foam."  Continue to simmer for about 20 minutes until the fruit becomes more candy-colored and smooth.

Remove the pan from heat.  Careful!  It's hot.

Place the cooled sauce in a covered glass container or jar, and store in the refrigerator.

Calories:  about 50 per tablespoon.

(I've used diced peaches or diced cherries instead of berries.)

Saturday, March 31, 2012

Chopped Tomato and Pepper Melange

The supermarket sometimes carries bags of mixed red, yellow, and orange sweet mini peppers.  Alternatively, I use red, yellow, and orange bell peppers. They are low calorie, high Vitamin C, and sweet.  A mixture of other ingredients brings in some heat and spice.  This bowlful takes a little chopping and then sitting to let the flavors develop.  This Melange or mixture accents grilled food.

Chopped Tomato and Pepper Melange


7 sweet mini peppers (or regular sized red, yellow, and orange bell peppers)

2 organic hydroponic tomatoes

citric acid

sea salt (iodized)
lime juice
Sriracha rooster sauce

Technique and Measure:

Remove stems and seeds from mini sweet peppers.  Chop into small pieces.
Remove stems from tomatoes.  Chop into small pieces.
Mix in a bowl.

Mix in:

1/8 tsp. citric acid
12 grinds of sea salt
1 Tablespoon organic lime juice from a bottle, or juice of one whole lime
1/2 teaspoon Sriracha rooster sauce

Option:  For color contrast, mix in a small chopped jalapeno or banana pepper, or mix in some olives.

Mix together and stir all ingredients well, then cover, and let sit for several hours to take up the flavors.

(This is my husband's recipe, and I prefer to bake, stir fry, or grill the veggies, rather than eat them raw.)

Calories: 150
Fiber:  9g
Vitamin C:  560%
Vitamin A:  100%

Tomate et Piment Mélange Revisité

If you want to add to the Chopped Tomato and Pepper Melange,  add this mixture for a heartier variation.

3 dried red chiles (Anaheim or Ancho)
2 TBS sundried red tomatoes
Grind tomatoes and chiles to a fine powder.
Add 2 tsp EVOO
Add 3 TBS hot water
Add dash finely ground salt
Mix and let stand for 15 minutes
[If you add pure ground chocolate, you will have something close to a red mole.]

Red Peppers and Olive Oil are two of "15 super foods for kidney health - Kidney disease education and nutrition articles - Your Kidneys"

Sunday, March 18, 2012

Zingy Veg Broccoli Salad

This recipe makes a bowl of

Zingy Veg Broccoli Salad

I purchased from a supermarket produce section the

Veg Ingredients:


Carrots (organic)

Lemon (organic)



Nuts and berries:

Pecans, dried cranberries

Technique and measure:

2 broccoli crowns, rinsed, florets cut from stems (2 cups)
2 large carrots, scraped and sliced/chopped (1/2 cup)
Lemon juice fresh from one lemon (1/4 cup)
1 Tablespoon honey (or maple syrup)
2 T pecans
2 T dried cranberries (or omit and add extra pecans)

Steam broc and carrots light green and orange in a steamer basket, or in a rice steamer, or microwave.  Place the sliced carrots in the bottom of the basket so they will get the most steam, followed by the broccoli.
Mix lemon and honey.
Place the lightly steamed veg in a bowl.
Top with pecans and cranberries.
Then drizzle with honey and lemon.

This recipe makes two large servings at about
260 calories, 5.5 g protein, and 8 g fiber each.

Saturday, January 14, 2012

Lentils and Sauce Vegetarian Soup

Lentils and Sauce Vegetarian Soup

8 cups water
1 onion
2 celery stalks
4 carrots
1 cup dry red lentils
1 tablespoon of Bragg Organic Sprinkle Seasoning
1 tablespoon Bragg Liquid Aminos
                                                                     1/2 cup (to 1 cup) jar tomato pasta sauce

Combine Ingredients:

Water:  Pour 2 quarts of water (8 cups) in a big soup pot.  Bring to a low boil.  Add the mirepoix, lentils, and herbs.  Reserve the tomato sauce and Bragg Liquid Aminos to add after the soup has simmered for two hours.

Mirepoix:  1 onion, 2 celery stalks, 4 carrots (all chopped).  The mirepoix cooks to make a no-sodium broth.

Lentils: 1 cup dry lentils:  prefer red, but brown, even green will do.  Rinse and sort.

Herbs:  1 tablespoon of Bragg Sprinkles.  Alternatively substitute your own mixture of herbs in place of Sprinkles.

Simmer:  Simmer on low, uncovered, for two hours.  Some of the water will evaporate, filling the air with aromatics.

Finish:  After the soup has simmered for two hours, add 1 to 2 tablespoons Bragg Liquid Aminos (or soy sauce), and 1/2 cup (or up to 1 cup) of tomato sauce from a jar.  Avoid canned tomato products that may contain BPA and sauces with HFCS.

The soup is complemented by hard cheese such as grated parmesan or cubed cheddar, and wheat bread, rice, crackers or pasta.

For electric crock pot:  To cook less soup in an electric crock pot, halve the ingredients and cook for several hours in the crock pot covered. 
Left over soup:  Left over soup can be used to top baked potatoes, and soup without broth can be used for tortilla filling by adding salsa instead of pasta sauce.  Also, the plain soup can be measured into one cup quantities and frozen for later.

Calories and Fiber:  This soup makes 6 to 8 one cup servings each with approximately 200 calories, 7 grams of protein, and 4 grams of fiber.