Autumn Stew
1 butternut squash or other winter squash of choice (about 4 cups)
1 onion, chopped
4 cloves garlic, minced
1 red bell pepper, diced
2 cups chopped mushrooms
2 or more cups chopped kale
3 cups water or veggie broth
1 15 oz. can chopped tomatoes
1/2 of a 6 oz can tomato paste (or more)
1 T chili powder
2 t cumin powder
1 t onion powder
1/4 t black pepper
3 cups cooked kidney beans
2 cups fresh or frozen corn
Salt to taste
Place squash on a cookie sheet and bake in a 350 degree oven for about 1 hour. (There is no need to poke it with a knife or cut it. It’s much to dangerous to cut winter squash before they are cooked:-)Set aside to cool. When cool enough to handle, peel and cut into cubes.
Sauté onion in a dry skillet on medium high heat until it starts to brown. Add garlic and sauté for a minute or two. Add 1 cup water, bell pepper, mushrooms, and kale. Bring to a boil, lower heat to medium and cook until kale is tender. Add tomatoes, seasoning, beans, corn, and squash and cook 5 – 10 minutes. Add more liquid if needed, salt to taste, adjust seasonings and serve.
Roasted Zucchini Mexican Salad
3 medium zucchini
2 ears corn
2 cans black beans, rinsed and drained well
1 cup cooked brown rice (optional)
2 cups fresh diced tomatoes
1 red bell pepper, chopped
1/2 cup diced red onion
1 jalapeno pepper, minced (or use canned green chilies)
1 clove garlic, minced
1/2 cup chopped cilantro
1 avocado, diced
Zest of one lime
Juice of 2 limes
Cut zucchini in half lengthwise. Cut each half lengthwise again. Then cut in 1/2 – 3/4 inch chunks. Place in a large bowl and sprinkle with Mrs. Dash Chipotle seasoning or other no-salt seasoning of choice. Mix thoroughly with your hands until each piece is lightly coated. Spread out on a baking sheet lined with parchment paper making sure no pieces are over-lapping. Bake at 425 degrees for 15 – 20 minutes until they start to brown. Let cool before adding to salad.
Cut corn off ears and place in the bowl you used for the zucchini. Add remaining ingredients. When zucchini has cooled, add to salad. Mix well. Add more lime or lemon juice and salt to taste if desired.
This salad is also delicious using raw zucchini. I only use 2 zucchini and I use the dice blade of the Vidalia Chop Wizard. Cut the whole zucchini in 3 sections then lay each section on the chopper screen and chop. This makes a fun perfect shape for the salad. Mix in all remaining ingredients as above.
Sesame Kale Salad
This kale salad is not necessarily good by itself but is a delicious addition to a hummus wrap, stuffed pita, sandwich, or quinoa, pasta or other grain based salad.
Mediterranean Kale Salad
Humus Wrap
1 large bunch of fresh kale
1 – 2 T tahini (sesame seed paste)
Chic Pea Patty Stack
Juice of one lemon
1/2 T brown sesame seeds
Sea Salt
Finely chop kale and place in a large salad bowl. (Strip kale off stalks if preferred. If the stalks are young and tender, I like to keep them.)
Starting with 1 tablespoon of tahini, add to the kale along with lemon juice and 1/4 teaspoon salt. Message kale with your hand until bright green and tender. Add more tahini if more oil is needed.
Sprinkle on sesame seeds and mix through out. Salt more to taste if needed.
Alternatively you can message 1/4 of an avocado into the kale if you are going to use it in a Mexican type salad or chop 1/2 can of olives and message them into the kale like I do in the Mediterranean Kale Salad pictured above.
April’s note: This salad travels well! I made this ahead for my 4 day trip to California to visit my brother. Not only did I use it in my humus wraps but one day for lunch we went to an Indian café where I bought a side of tabouli salad, a side of humus, and I mixed both into my kale salad. It was delicious!
Spinach Potato Salad
1 1/2 lbs red potatoes cut in small chunks
1 tsp tarragon
2 cups fresh or frozen corn
1/2 cup sliced red onion
1 red bell pepper chopped
3 cups chopped baby spinach
1 cup Sweet Mustard Dressing
2 Tbsp prepared mustard
1/2 avocado diced
1/2 tsp Real Salt or sea salt
Fresh ground pepper
Cook potatoes in boiling water for 5–10 minutes or until potatoes are fork tender. Drain well and transfer to a large serving bowl, carefully stir in tarragon and let cool. Add remaining ingredients. Mix well and serve immediately. Serves 6–8.
Tip: Speed up cooling time of the potatoes by mixing the frozen corn to the potatoes after draining.
Cauliflower Chic Pea Curry
1 head cauliflower
1 t fennel seeds
1 large onion, chopped
3 cloves garlic, minced
1 T minced ginger
1 T coriander
1 T cumin
1/4 t red chili flakes (more if you like more heat)
1 14 oz. can crushed tomatoes
2 t garam masala
Sea salt to taste
1/4 t black pepper
1/4 cup cilantro
Break cauliflower into small florets and set aside. Heat a medium sauce pan over medium high heat. Add fennel seeds and toast until fragrant, 2 – 3 minutes, stirring to keep from burning. Add onion and sauté until it starts to brown. Add garlic, ginger, coriander, cumin and red pepper flakes. Stir for 2 minutes. Add 1/2 cup water and cauliflower florets. Cook until cauliflower is tender adding more water if needed. Add tomatoes, garam masala, and pepper. Cook an additional 5 minutes. Stir in cilantro before serving or serve on top of individual portions as garnish. Serve over sweet potato, brown rice or other whole grain.
Vegetable Pot Pie w/ Biscuit Crust
Florets from 1 head cauliflower
2 cups water
1 medium onion, chopped
2 cloves garlic, minced
3 medium carrots, sliced
4 ribs celery, sliced
3 cups small broccoli florets
2 cups chopped mushrooms, cremini or white button
1 red bell pepper, chopped
2 T dried parsley or 1/2 cup fresh
1 t dried sage
2 t dried thyme
2 cups frozen green peas
3 T Chicken Style Seasoning (See below)
1/4 cup raw sunflower seeds
1 Biscuit Crust
In large covered pot, steam cauliflower florets in 2 cups water until tender. Spoon out cauliflower and 1 cup of broth into blender jar. Set aside. In the same pot, add 1/2 cup water, raw vegetables, and herbs. Sauté until carrots and broccoli are tender. Add more water if needed. Blend the steamed cauliflower with the Chicken Style Seasoning and seeds until creamy. Pour over vegetables, add peas, and mix well. Transfer to casserole dish. Cover with prepared Biscuit Crust. Bake at 400 degrees for 10 – 12 minutes.
Biscuit Crust
2 cups sifted white wheat flour
2 t baking powder
1/2 t sea salt
1/2 cup raw cashews
3/4 cup water
Combine flour, baking powder, and salt in large bowl and mix well. Blend cashews and water until smooth. Gradually add to dry ingredients and mix until dough forms a ball. Turn dough onto a lightly floured surface and knead for 30 seconds to form a smooth ball. Roll to 1/2 inch thick and shape as desired. Cover pot pie.
Chicken Style Seasoning (Recipe from JoAnn Rachor, author of “Of These Ye May Freely Eat)
1 1/3 cups nutritional yeast
3 T onion powder
3 T sea salt
1 1/2 T dried basil
1 T garlic powder
1 t dried oregano
1/2 t turmeric for color
Grind all ingredients in a coffee grinder or high-powered blender until smooth. Store seasoning in a glass jar
Hoppin John Zucchini Salad
1/2 cup long-grain brown rice
2 medium zucchini shredded
1 clove garlic, minced
1/2 cup red onion minced
1 red bell pepper, chopped
1/2 cup fresh chopped parsley
2 ears corn, cut off the cob
2 cups cooked black-eyed peas
1 avocado, diced
Zest of one lime
Juice of 2 limes
Sea salt
A few dashes of cayenne pepper
Chopped tomato for garnish
Boil 1 cup water, add rice, lower heat to simmer, and cook for 20 – 30 minutes until tender. Let cool. Place all other ingredients in a large salad bowl. Mix well. Salt to taste. Gently mix in tomatoes or garnish on top each serving.
Chickpea Quinoa Salad with Kale
1 cup quinoa
2 cups chopped kale
1 avocado, divided
Juice from 2 lemons and 1 lime
1 red bell pepper, chopped
1 cucumber, cut in 1/4 inch cubes
2 cups grape tomatoes cut in half
1 cup fresh corn
2 cups cooked chickpeas
1/2 cup finely chopped red onion
1/2 cup finely chopped parsley
1 clove garlic, minced
1 avocado, cubed
Sea salt
Bring 2 cups water to boil. Add quinoa, reduce heat to low and cook until tender, about 15 minutes. Let cool before adding to salad. To speed up the cooling process, spread out on a small baking pan and place in freezer for 5 minutes.
Place chopped kale in a large salad bowl. Massage kale with 1/4 of the avocado and lemon juice until tender. Add remaining ingredients and toss. Salt to taste.
Mediterranean Kale Salad
Fresh basil and vine-ripened tomatoes are key ingredients in this absolutely delicious Mediterranean Kale Salad recipe. It’s satisfying and filling on it’s own and would also be great accompanying your Memorial Day barbecue.
3/4 cup millet or quinoa, uncooked
4 – 5 oz. kale, finely chopped (about 4 cups)
1 14 oz. can black olives, chopped
1/3 cup fresh lemon juice
1 cup tightly packed basil leaves, finely chopped
1 red bell pepper, finely chopped
1 cup finely chopped red onion
3 medium tomatoes, chopped
2 cups cooked white navy, great northern, or kidney beans
2 cups raw corn
3 T balsamic vinegar
Sea salt
Boil 1 1/2 cups water in a medium saucepan. Add grain, reduce heat to low, and simmer until tender, about 20 minutes. Let cool.
Place kale in a large bowl. Add olives and lemon juice to kale. Using your hands, massage kale, olives and lemon very well until the kale is bright green and tender.
Mix in remaining ingredients. Add more lemon juice or balsamic vinegar if needed. Salt to taste.
Spring Asparagus Soup
This Spring Asparagus Soup is wonderfully fresh and lite. It would go great with one of my patties or sandwiches found here.
Recipe from Whole Food American Favorites
1 pound fresh asparagus
1 small onion, chopped
4 white button mushrooms, sliced
2 1/2 cups water
1/4 cup raw cashews
1 tablespoon tahini
1 teaspoon onion powder
1/4 teaspoon garlic powder
Sea salt
1 tablespoon lemon juice
Snip off tough ends of asparagus, then cut stalks in half.
Place in a saucepan with the onion, mushrooms, and cup water. Steam until tender.
Blend cashews with 1 cup water until smooth. Add cooked vegetables to the blender jar with remaining ingredients and blend. Leave a little bit chunky or blend smooth. Salt to taste.
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