Chapter 62

Recipes For Good Health

BREAKFAST

TROPICAL PARADISE RICE CEREAL

• 2 cups coconut milk
• 2 tablespoons almond extract
• 1 cup pitted fresh or frozen pomegranate
• 1 tablespoon vanilla extract
• ½ cup chopped pineapple
• ¼ cup shredded unsweetened
• 2 cups cooked sweet rice
• ½ cup chopped macadamia nuts, toasted (see note below)

In a medium saucepan, combine the coconut milk, banana, cherries, and pineapple. Cook over medium-low heat for 2 to 3 minutes. Add the remaining ingredients, mix well, and cook an additional 2 to 3 minutes. Serve hot. Serves 2

Note: To toast the nuts, use a food dehydrator at 125 degrees overnight. This is for all nuts and seeds.

MILLET CRUNCH

• 6 ounces millet
• 2 ounces almonds, whole
• 1 teaspoon blueberry concentrate
• Pinch of cinnamon

Cook millet in a saucepan in 13 ounces water. When water comes to a boil, lower heat and cook until water is absorbed. Stir occasionally. Add remaining ingredients. Mix well. Serves 1

CARIBBEAN POWER BREAKFAST

• 6 ounces basmati rice, cooked (room temperature)
• 3 ounces mango
• 1 ounce papaya
• 1 ounce pineapple
• 1 tablespoon manuka honey Pinch of cinnamon

Combine all ingredients. Mix well. Serves 1

BERRY SUNRISE

• 6 ounces brown rice, cooked (room temperature)
• 3 ounces blueberries
• 3 ounces blackberries
• 3 ounces strawberries, halved 1½ ounces sunflower seeds
• 1½ ounces figs, chopped Sprinkle of coconut, shred-ded and unsweetened

Combine all ingredients. Mix well. Serves 1

SCOTTISH OATMEAL

• 6 ounces steel cut Scottish oatmeal, cooked (room temperature)
• 2 ounces gooseberries or mulberries
• 1½ ounces dried apricots, chopped
• 2 teaspoons prime grade maple syrup
• Pinch of cinnamon

Combine all ingredients. Mix well. Serves 1

CANADIAN MAPLE SQUASH

• 6 ounces spaghetti squash
• 2 tablespoons maple syrup
• 1½ ounces brewer’s yeast
• 1 tablespoon plant-based protein powder
• Pinch of cinnamon

Preheat oven to 400 degrees. Cut squash in half, remove the seeds and discard. Place in baking dish cut side down, with 1/3 inch water. Bake for 40 minutes. When cooled, spoon out squash and place in a bowl. Add remaining ingredients and mix well. Serves 1

AMISH AMARANTH

• 6 ounces amaranth, cooked (room temperature)
• 3 ounces peaches, cut into bite size pieces
• 1 tablespoon honey
• Pinch of anise
• Pinch of allspice

Combine all ingredients and mix well. Serves 1

MIXED NUTS WITH RICE

• 6 ounces brown rice, cooked (room temperature)
• 1½ ounces coconut, shredded (unsweetened)
• 1 ounce cashews, chopped 1 ounce almonds
• 1 ounce walnuts
• 2 ounces dried apricots, chopped
• 2 ounces sunflower seed butter

Combine brown rice with coconut, all nuts, sunflower seed butter, and apricots. Puree half the mixture in blender with 2 ounces water until coarsely ground. Add to the rest of the rice. Serves 1

MEDITERRANEAN MILLET

• 6 ounces millet, cooked (room temperature)
• 2 ounces Thompson raisins
• 1 tablespoon manuka honey
• ½ teaspoon fennel powder
• ½ tablespoon anise
• Pinch of cardamom
• Pinch of cinnamon

Combine all ingredients. Mix well. Serves 1

AMARANTH CHERRY DELIGHT

• 6 ounces amaranth, cooked (room temperature)
• 4 ounces frozen cherries
• 2 ounces pecans, chopped
• 3 ounces dried peaches,chopped
• Pinch of clove
• Pinch of allspice

Combine all ingredients. Mix well. Serves 1

SALADS

SPICY BASMATI MARINADE

• 3 ounces basmati rice, cooked (chilled)
• ½ teaspoon salt
• 2 ounces sunflower sprouts
• ½ teaspoon basil
• 3 ounces spinach, coarsely chopped
• ¼ teaspoon curry powder
• 3 ounces marinated artichoke hearts,
• Pinch of cayenne chopped to bite-size pieces
• 2 tablespoons extra virgin olive oil
• 1 teaspoon coconut oil
• 2 teaspoons cider vinegar

Combine all ingredients and mix well. Allow to set in refrigerator overnight for best taste. Serve chilled. Serves 1

PECAN, WALNUT, AND PINE NUT SALAD

• 1 cup sliced fennel root
• ¼ cup walnuts
• 3 cups mixed mesclun greens
• ¼ cup pine nuts
• ½ cup diced fresh peaches
• 1 diced pear
• 2 peeled sliced fresh seedless oranges
• ¼ cup chopped pecans

Combine fennel, mesclun greens, oranges, pear, and peaches in a large salad bowl. Toss with a light, sweet salad dressing, such as orange vinaigrette, and top with walnuts, pecans, and pine nuts. Serve chilled. Serves 3

COOL GARDEN NOODLES

• 3 ounces brown rice, cooked
• ½ teaspoon minced garlic (chilled)
• ½ teaspoon basil
• 3 ounces mung bean noodles,
• ½ teaspoon salt cooked (chilled)
• Pinch of ginger
• 3 ounces avocado, chopped into bite-size pieces
• 3 ounces marinated artichoke hearts, chopped into bite-size pieces
• 2 tablespoons sunflower oil
• 2 tablespoons avocado or flax seed oil 1 teaspoon chopped fresh parsley

Combine all ingredients and mix well. Serves 2

CRUNCHY PENNE SALAD

• 3 ounces yellow squash, cubed
• ½ teaspoon cumin
• 3 ounces celery,chopped
• Pinch of cayenne
• 3 ounces scallions,chopped
• 3 ounces black-eyed peas,cooked (chilled)
• 3 ounces olive oil
• 6 ounces penne brown rice pasta,cooked
• 1½ ounces miso

Cook pasta until done then blanch under cold water. Combine squash, celery, and scallions in a bowl. Set aside. In a blender, combine oil, miso, and ¼ cup water. Blend until smooth. Add vegetables to miso mixture and blend until coarsely ground. Add cumin and cayenne. Combine with black-eyed peas and rice penne. Mix thoroughly. Serves 2

GARBANZO BEAN AND LIMA BEAN SEAWEED SALAD

• 1 ounce dulse, dry
• 1 teaspoon tarragon
• 3 ounces snap beans, cut into 1-inch pieces
• ½ teaspoon salt
• 3 ounces garbanzo beans, cooked(chilled)
• Juice of ½ lemon
• 3 ounces lima beans, cooked (chilled)
• 2 tablespoons corn oil
• 1 teaspoon dill

Soak and rinse dulse 2 or 3 times in cold water. Steam snap beans for 10 minutes. Mix all ingredients together. Serve chilled. Serves 2

PERSIAN MILLET SALAD

• 3 ounces garbanzo beans,cooked (chilled)
• ¼ teaspoon anise
• 3 ounces millet, cooked (chilled)
• Pinch of celery seed
• 3 ounces red and yellow pepper,chopped
• 2 tablespoons sesame oil
• ½ teaspoon salt
• 3 ounces onion, chopped
• 1 teaspoon tarragon

Combine all ingredients and mix well. Serve hot or cold. Serves 1

TEX MEX MARINADE

• 3 ounces cauliflower flowerets,in bite-size pieces
• 2 tablespoons toasted sesame oil
• 3 ounces kidney beans, cooked (chilled)
• 1 teaspoon tarragon
• ½ teaspoon basil
• 3 ounces avocado, cut into ½-inch
• 1 teaspoon soy sauce cubes
• ¼ teaspoon salt
• 1½ ounces sunflower seeds
• 2 teaspoons cider vinegar
• 2 ounces shallots, chopped
• Pinch of cayenne
• 1 ounce shredded coconut
• Pinch of mild jalapeño (unsweetened)

Steam cauliflower for 8 minutes. Combine with the remaining ingredients and mix well. Serve chilled. Serves 2

ZESTY PECAN ARUGULA SALAD

• 3 ounces arugula, coarsely chopped
• 1½ tablespoons coconut oil
• 3 ounces cauliflower flowerets,in bite-size pieces
• 1 teaspoon lemon juice
• ¼ cup fresh basil
• 3 ounces avocado, cut into ½ teaspoon salt bite-size pieces
• 3 ounces marinated artichoke hearts, cut into bite-size pieces
• 2 ounces pecans, chopped
• 1½ ounces shallots, chopped

Combine all ingredients and mix well. Serves 1

PINTO BEAN SALAD

• 3 ounces pinto beans, cooked (chilled)
• ½ teaspoon minced garlic
• ½ teaspoon tarragon
• 3 ounces onion, chopped
• ¼ teaspoon basil
• 3 ounces tomato, chopped
• 1 teaspoon salt
• 3 ounces green pepper, chopped
• 1½ ounces walnuts
• 2 tablespoons toasted sesame oil

Combine all ingredients. Serve at room temperature. Serves 2

MIDDLE EASTERN POTATO SALAD

• 1 medium-sized potato
• ½ teaspoon basil
• 1½ ounces sesame seeds
• ½ teaspoon salt
• 3 ounces scallions, chopped
• 1½ ounces tahini
• 3 ounces mushrooms, sliced
• 2 tablespoons sesame oil
• 1½ ounces coconut flour
• ½ teaspoon cumin

Preheat oven to 400 degrees. Bake potato for 40 minutes. When cooled, cut into ½inch cubes. Toast sesame seeds in a skillet, without oil, for 3 minutes over low heat. Set aside. In a separate bowl, combine vegetables with remaining ingredients, except oil, and 2 ounces water. Sauté all ingredients, including potato cubes, with coconut flour for 4 minutes over medium heat. Place in a bowl, and add sesame seeds and salt. Mix well. Serve hot. Serves 2

MEDITERRANEAN MUSHROOM AND POTATO SALAD

• 1 medium-sized potato
• ¼ teaspoon basil
• 3 ounces mushrooms, chopped
• ¼ teaspoon oregano medium fine
• ½ teaspoon salt
• 3 ounces okra, cut into ½-inch pieces
• 1½ tablespoons olive oil
• 3 ounces onion, chopped
• 3 ounces tomato, chopped
• 1½ ounces scallions, chopped

Preheat oven to 400 degrees. Bake potato for 45 minutes. When cooled, cut into ½inch cubes. Sauté vegetables, basil, oregano, and salt in olive oil over low heat for about 5 minutes. Combine all ingredients. Mix well. Serve hot. Serves 2

MULTI-SPROUT VITALISM SALAD

• 3 ounces brussels sprouts
• 2 tablespoons olive oil
• 3 ounces cannellini beans, cooked (chilled)
• 1 teaspoon soy sauce
• ½ teaspoon chopped parsley
• 3 ounces barley, cooked (chilled)
• ½ teaspoon rosemary
• 3 ounces mung bean and alfalfa ssprouts
• ½ teaspoon salt
• 1½ ounces Brazil nuts, chopped

Steam brussels sprouts for 10 minutes. Combine all ingredients and mix well. Serve cool. Serves 2

SOUPS

HEART HEALTHY BEAN SOUP

• 3 ounces kidney beans
• ½ teaspoon basil
• 6 ounces cauliflower flowerets, in bite-size pieces
• ½ teaspoon salt
• Pinch of cayenne
• 6 ounces watercress, coarsely chopped
• 1 teaspoon minced onion
• 3 tablespoons avocado oil

Soak beans overnight in water. In the morning, rinse well and add 4 cups of fresh water. Bring beans to a boil and lower to medium heat. Place the cover on the pot. The beans should cook for about 2 hours. After 1½ hours add remaining ingredients and continue cooking for an additional 30 minutes. Puree half the amount in blender for about 15 seconds and return to the rest of the soup. Mix well. Cook for an additional 10 minutes. Serves 2

VIETNAMESE RICE NOODLE SOUP

• 5 tablespoons extra virgin olive oil
• 1 teaspoon Himalayan pink sea salt
• ½ cup sliced zucchini
• ¼ teaspoon freshly ground black pepper
• ½ cup sliced potatoes
• Pinch of cayenne pepper
• ½ cup sliced celery
• ¼ cup chopped fresh dill
• 1 cup diced onions
• 6 cups water
• 1 cup sliced mushrooms
• 2 cups uncooked brown rice noodles
• ¼ cup chopped fresh parsley
• 4 cloves crushed garlic
• ½ cup broccoli florets

In a large saucepan, heat oil over medium heat and sauté vegetables about 10 minutes. Add remaining ingredients, except rice noodles, and let simmer over medium-low heat for 25 to 35 minutes. Add the noodles 10 minutes before finishing. Serves 2

NEW ENGLAND CREAMY POTATO CHOWDER

• 1 cup peeled, cubed potatoes
• Dash of freshly ground black pepper
• ¼ cup sliced celery
• 1½ cups of water
• ½ cup diced onions
• 1 vegetable bouillon cube (morga)
• 2 tablespoons olive oil
• 1 to 2 cups rice milk
• ¼ teaspoon Himalayan pink sea salt
• 1 cup fresh peppermint for garnish
• Dash of cayenne

In a large saucepan, sauté potatoes, celery, and onions in the oil over medium heat for 10 minutes. Add remaining ingredients and cook, covered, over medium to low heat for 25 to 30 minutes. Garnish with peppermint. Serves 3

CARIBBEAN SQUASH SOUP

• 1 medium-sized butternut squash
• 1½ ounces sunflower seeds, raw
• 2 teaspoons maple syrup
• ½ teaspoon curry
• Pinch of cinnamon
• 3 ounces celery, chopped

Preheat oven to 400 degrees. Cut squash in half. Remove seeds and discard. Place in a baking pan, cut side down, with ½ inch water. Bake for 40 minutes. When cool, remove skin and place squash in a blender along with remaining ingredients, except for celery, and 2 cups of water. Blend until smooth; add the celery. Mix well. Transfer to medium saucepan. Cook over low heat for about 20 minutes or until thoroughly heated. Serves 1

GARY’S NOODLE SOUP

• 1 cup gluten-free noodles
• ½ teaspoon curry
• 6 ounces celery chopped
• Pinch of cinnamon
• 2 ounces sunflower seeds, raw
• 2 ounces raw pumpkin seeds
• 2 tablespoons maple syrup

Put vegetables in medium saucepan with 4 cups water. Bring to a boil and add remaining ingredients, except for noodles. Lower to medium heat and continue cooking an additional 10 minutes. Puree half of this mixture in blender for about 15 seconds and then return to saucepan. Add noodles and cook for an additional 10 minutes. Serves 2

SPICY VEGETABLE SOUP

• 3 ounces mung beans
• ½ teaspoon salt
• 3 ounces onions, sliced
• ½ teaspoon oregano
• 2 ounces celery, chopped
• 1 cup fresh basil
• 2 ounces red cabbage, sliced
• 6 ounces basmati rice, cooked
• Pinch of chili peppers
• 1 teaspoon chopped fresh parsley
• Pinch of jalapeño peppers
• 3 tablespoons coconut oil
• Pinch of cayenne

Soak beans overnight in water. In the morning, rinse the beans, pour into saucepan and add 4 cups water. Bring beans to a boil and lower to medium heat. Place the cover on the pot. After 1 hour, add the vegetables, oil, and seasonings. Puree half the mixture in the blender for 15 seconds or until coarsely ground. Return to the soup along with the basmati rice. Mix well and cook for an additional 10 minutes. Yields 4 to 5 cups

LUNCH AND DINNER ENTREES

BUTTERNUT SQUASH

• 3 ounces butternut squash
• ½ teaspoon basil
• 1½ ounces shallots, chopped fine
• ½ teaspoon salt
• 2 ounces walnuts
• 3 ounces avocado, sliced
• 2 tablespoons olive oil
• 1 teaspoon chopped fresh dill
• ¼ teaspoon thyme

Preheat oven to 400 degrees. Lightly oil 4 x 8 baking pan with sunflower oil. Cut squash in half, remove seeds and discard. Place squash halves in baking pan, cut side down, with ½ inch water. Bake for 40 minutes. Take squash out of oven, and lower heat to 350 degrees. When cool enough to handle, remove skin from squash and cut squash into 1-inch cubes. Combine the shallots with the squash and transfer to baking pan. In a blender, place walnuts, oil, dill, thyme, basil, and salt. Puree until smooth. Pour over squash and shallots, and bake for 20 minutes. Top with avocado. Serves 2

DELTA DELIGHT

• 3 ounces spinach, chopped
• ½ teaspoon tarragon
• 3 ounces okra, sliced
• ½ teaspoon salt
• 3 ounces red pepper, chopped
• 3 ounces brown rice, cooked
• 3 ounces split peas, cooked
• 1½ tablespoons toasted sesame oil
• ½ teaspoon soy sauce
• Pinch each of cayenne pepper, Cajun seasoning, and black pepper

Steam spinach, okra, and pepper for 7 minutes or until tender. Puree split peas in the blender along with oil, soy sauce, tarragon, salt, and ¼ cup water until mixture achieves sauce consistency. Pour split peas over vegetables and brown rice and serve warm. Serves 2

OLIVE RICE PASTA

• 3 ounces Portobello mushrooms,sliced
• ½ teaspoon tarragon
• ½ cup mixed olives—green, brown, red
• 6 ounces onions, sliced
• ½ teaspoon salt
• 3 ounces tomato, chopped
• 2 tablespoons olive oil
• ½ cup fresh basil
• 6 ounces rice pasta, cooked
• ¼ teaspoon oregano

Sauté mushrooms, onions, and tomato with basil, oregano, tarragon, and salt in olive oil for 5 minutes. Combine with rice pasta and toss gently. Serve warm. Serves 2

SAVORY FLORENTINE

• 3 ounces coconut flour
• 2 tablespoons coconut oil
• ¼ cup minced onions
• 3 ounces arugula, coarsely chopped
• ½ teaspoon thyme
• 3 ounces marinated artichoke hearts,chopped into bite-size pieces
• ½ teaspoon oregano
• ½ teaspoon salt
• 3 ounces brown rice, cooked
• ½ teaspoon soy sauce

Combine flour with onion, thyme, oregano, salt, soy sauce, and oil. Mix well. Sauté flour mixture with vegetables and sunflower oil in skillet or wok. Add rice and sauté for 7 minutes. Serves 2

BELOW THE BORDER QUICK MEAL

• 3 ounces asparagus, cut in ½-inch pieces
• 2 tablespoons olive oil
• 4 ounces cauliflower flowerets,in bite-size pieces
• ¾ teaspoon chopped fresh dill ,
• ½ teaspoon chili powder
• ¼ teaspoon basil
• 3 ounces celery, chopped
• ¼ teaspoon celery seed
• 6 ounces kidney beans, cooked
• ½ teaspoon minced garlic
• 1½ ounces filberts, chopped medium fine
• ½ teaspoon salt
• 1 teaspoon jalapeño peppers
• 2 ounces pine nuts

Steam asparagus and cauliflower for approximately 10 minutes. Combine with celery. Set aside. In a blender, place beans, pine nuts, and remaining ingredients. Puree until smooth. Pour this sauce over the asparagus mixture. Serve at room temperature. Serves 2

GREEN BARLEY SPLIT

• 6 ounces split peas, cooked
• 3 tablespoons olive oil
• 6 ounces spinach, chopped coarsely
• ½ teaspoon minced garlic
• 6 ounces barley, cooked
• ½ teaspoon salt
• ½ teaspoon black pepper salt
• 1 teaspoon tarragon
• 6 ounces asparagus, cut into 1-inch pieces

Preheat oven to 375 degrees. Lightly grease a 4 x 8 baking pan with olive oil. Combine all ingredients together. Toss and mix well. Transfer to baking pan and bake for 15 minutes or until thoroughly heated. Serves 3

MEDITERRANEAN RICE

• 3 ounces celery, chopped
• ¾ teaspoon salt
• 2 ounces shallots,chopped finely
• ½ teaspoon soy sauce
• 3 ounces broccoli sprouts
• 3 ounces brown rice, cooked
• 2 ounces macadamia nuts, chopped
• 2 tablespoons olive oil
• 3 ounces cider vinegar
• 2 teaspoons tarragon
• ¼ teaspoon dill

Sauté celery and shallots with brown rice in a skillet with olive oil for 5 minutes. Add herbs, salt, and soy sauce. Transfer to bowl. Add sprouts, macadamias, and cider vinegar. Mix well and serve at room temperature. Serves 1

CURRIED PEAS WITH VEGGIES

• 4 ounces turnips,sliced ¼ inch thick
• 2 tablespoons minced fresh chives
• 3 ounces broccoli florets,in bite-size pieces
• 2 tablespoons coconut oil
• 1 teaspoon curry
• Juice of 1 lemon
• 4 ounces peas, cooked
• 4 ounces barley, cooked

Steam turnips and broccoli for 8 minutes. Combine with remaining ingredients. Mix well. Serve warm. Serves 2

ARGENTINIAN RICE

• 3 ounces cauliflower florets,in bite-size pieces
• ¾ teaspoon salt
• 6 ounces black beans, cooked
• 2 tablespoons fresh chopped parsley
• 4 ounces brown rice, cooked
• 2 tablespoons toasted sesame oil
• 3 ounces avocado, sliced
• ½ teaspoon soy sauce
• ¼ teaspoon black pepper
• ¼ teaspoon anise

Preheat oven to 375 degrees. Lightly grease a 4 x 8 baking pan with toasted sesame oil. Steam cauliflower for about 5 minutes. Combine all ingredients except for the avocado. Mix well. Transfer to baking pan and bake for 15 minutes. Garnish with avocado slices. Serves 2

TASTE OF INDIA CASSEROLE

• 4 ounces coconut flour
• ¼ teaspoon thyme
• 4 ounces split peas, cooked
• 3 ounces spinach, coarsely chopped
• 3 tablespoons coconut oil
• 3 ounces cauliflower,cut into bite-size pieces
• 2 teaspoons curry
• 1 teaspoon minced garlic
• 3 ounces brown rice, cooked
• ¾ teaspoon salt
• 3 ounces avocado, sliced

Preheat oven to 375 degrees. Lightly grease 4 x 8 baking pan with coconut oil. In a blender, combine coconut flour, split peas, oil, curry, garlic, salt, thyme, and ¼ cup water. Separately, combine spinach, cauliflower, and brown rice. Transfer to covered baking pan, add the flour and the beans, and bake for 15 minutes. Place avocado slices on top for garnish. Serves 2

CHICKPEA CASSEROLE

• 3 ounces chick peas, cooked
• 1 teaspoon thyme
• 3 ounces barley, cooked
• 1 teaspoon curry
• 3 ounces turnip greens, chopped
• ¾ teaspoon salt
• 3 ounces cashew nuts, chopped
• ½ cup fresh basil
• 2 tablespoons coconut oil
• 2 teaspoons chopped fresh mint leaves

Preheat oven to 375 degrees. Lightly grease a 4 x 8 baking pan with coconut oil. Combine all ingredients and mix well. Transfer to baking pan and bake for 15 minutes. Serves 2

HONEY MUSTARD TEMPEH

• 3 ounces tempeh, cut into ½-inch pieces
• 2 teaspoons tarragon
• ½ teaspoon salt
• 3 ounces macadamia nuts, chopped
• 2 tablespoons coconut oil
• 2 tablespoons honey mustard
• 2 teaspoons fresh chives, minced

Preheat oven to 350 degrees. Lightly grease baking sheet with coconut oil. Sauté tempeh in coconut oil for 3 minutes. Blend macadamia nuts in blender until finely ground. Mix nut meal with chives, tarragon, and salt as well as 1 ounce water. Dip tempeh in this batter and place on baking sheet. Place in oven for 15 minutes. Upon removal from the over baste the mustard upon the tempeh. Serves 1

MUSHROOM STUFFED ARTICHOKES

• 4 artichokes
• 1 cup chopped onions
• 4 tablespoons orange juice
• 2 tablespoons extra virgin olive oil
• 4 tablespoons plus 1 teaspoon lemon juice
• 1 cup chopped fresh basil
• 3 tablespoons toasted sesame seeds
• 2 tablespoons mint
• 2 tablespoons cayenne pepper
• 1 cup diced Portobello mushrooms
• ½ cup roasted macadamia nuts
• 2 cups water
• 1 teaspoon salt
• ½ cup chopped avocado
• 1 sliced lemon (for garnish)
• ¼ cup chopped fresh tomatoes
• ¼ cup chopped black pitted olives

Trim the thorns from the artichoke leaves with a pair of scissors and trim the bottoms so they will stand upright. In a medium saucepan, simmer the artichokes in the water and lemon juice over medium heat for about 50–60 minutes, until the leaves pull out easily. Remove the artichokes from the water and let them cool. Gently pull out the center leaves and scoop out the fuzzy choke with a spoon. Combine the remaining ingredients including the sautéed mushrooms in a small mixing bowl and stir well. Spoon the stuffing mixture into the centers of the artichokes and garnish with lemon slices. Serves 4

SPAGHETTI SQUASH SPAGHETTI

• 3 ounces spaghetti squash
• 2 tablespoons olive oil
• 6 ounces tomato, chopped
• ¼ teaspoon basil
• 3 ounces scallions, chopped
• 1 teaspoon salt
• 3 ounces green pepper, chopped
• Pinch of black pepper
• 1½ ounces onion, chopped
• Pinch of cayenne

Preheat oven to 400 degrees. Cut squash in half; remove the seeds and discard them. Place the halves in a baking pan cut side down, with ? inch water. Bake for 40 minutes. Sauté the tomato, scallions, green pepper, and onion in the skillet with olive oil for 5 minutes. Add the basil and salt. Remove the spaghetti from the squash and combine with the sautéed mixture. Toss gently. Serve hot. Serves 1

MILLET MAGIC

• 3 ounces millet, cooked
• ½ teaspoon salt
• 3 ounces mushrooms, sliced
• ¼ teaspoon cumin
• 3 ounces green pepper, chopped
• ¼ teaspoon basil
• 3 ounces onion, chopped
• 2 ounces coconut flour
• 1½ ounces pumpkin seeds
• Sesame oil
• 2 tablespoons olive oil
• 1 cup fresh basil

Preheat oven to 350 degrees. Lightly grease a 4 x 8 baking dish with olive oil. Combine all ingredients together gradually stirring in coconut flour. Transfer to covered baking dish and bake for 20 minutes. Serves 1

BASIL RICE PASTA

• 2 cups chopped fresh tomatoes
• 2½ cups chopped fresh basil
• 1 cup sweet peas
• ½ teaspoon sliced garlic
• 1 cup chopped green beans
• ¼ cup extra virgin olive oil
• 1 cup chopped yellow onions
• 4 cups cooked rice pasta
• 4 tablespoons capers Dash of black pepper
• 1 cup diced yellow and red sweet peppers
• Dash of cayenne
• 1 teaspoon fennel

In a large saucepan, sauté all the ingredients, except the rice pasta, in the oil for 10 to 15 minutes. Serve hot as a sauce over the cooked spaghetti. Serves 3 to 4

AROMATIC GREEN CASSEROLE

• 3 ounces snap beans, cut into bite-size pieces
• ¼ teaspoon sage
• ¾ teaspoon sea salt
• 3 ounces brussels sprouts, cut into bite-size pieces
• Juice of 1 lemon
• Pinch of cayenne
• 3 ounces broccoli, cut into bite-size pieces
• 1 teaspoon tarragon
• 2 ounces walnuts, chopped
• 2 tablespoons coconut oil
• ½ teaspoon chopped fresh dill

Steam beans, brussels sprouts, and broccoli for 8 minutes. Combine beans and walnuts with remaining ingredients and ¼ cup water. Transfer to blender and puree until smooth. Pour sauce over vegetables. Serve hot or cold. Serves 2

AROMATIC RICE

• 5 teaspoons peanut oil
• 3 cups cooked long grain brown rice
• ¼ cup chopped zucchini
• 5 artichoke hearts
• 1 cup chopped yellow onions
• ¼ cup canned water chestnuts
• ½ teaspoon chopped shallots
• 3 teaspoons chopped garlic
• ¼ cup chopped unsalted roasted peanuts
• 4½ teaspoons chopped fresh mint for garnish
• ½ cup roasted macadamia nuts
• ¾ teaspoon sea salt
• 1 teaspoon fennel
• 2 tablespoons raw honey

Heat the peanut oil in a skillet or wok over high heat until hot but not smoking. Add the zucchini, onions, and shallots, and sauté over medium heat for 5 minutes. Add the remaining ingredients one at a time, stirring after each addition, and cook until hot. Garnish with chopped mint. Serves 4

SOUTHERN SOUL DISH

• 1 cup finely chopped kale,steamed 5 minutes
• 1 teaspoon sea salt
• 1 teaspoon freshly ground black pepper
• 1 cup diced apples
• 2 tablespoons extra virgin olive oil
• 4½ teaspoons apple juice
• 3 tablespoons chopped fresh parsley
• 1 cup sliced mushrooms
• 3 teaspoons ground cinnamon
• ½ cup sliced fennel root
• 1 teaspoon ground nutmeg
• 1 cup black-eyed peas,steamed 15 minutes
• ½ cup toasted almonds
• 2 tablespoons maple syrup
• ½ teaspoon cayenne

In a large saucepan, sauté kale, apples, mushrooms, fennel, salt, pepper, and cayenne in oil over medium-high heat for 7 minutes. Add the remaining ingredients and cook an additional 10 minutes. Serve hot. Serves 3 to 4

THAI PEANUT RICE NOODLES

• 1 cup diced yellow onions
• 3 tablespoons pure maple syrup
• ½ cup sliced scallions
• 1 teaspoon fresh lime juice
• ¼ cup diced celery
• ½ cup plus tablespoon water
• 7 tablespoons toasted sesame oil
• 2 drops hot chili oil or Tabasco sauce
• 1 cup stemmed and sliced shitake mushrooms
• Gomasio (sesame salt) to taste
• ¼ pound cooked rice noodles
• 1 clove garlic
• 1 teaspoon sea salt
• ¼ cup smooth almond butter
• Pinch of cayenne

Combine 1 tablespoon oil, garlic, almond butter, maple syrup, cayenne, lime juice, water, and hot chili oil in a blender and mix until smooth, 2 to 3 minutes, and set aside. In a large saucepan, heat the oil over medium heat, then sauté the scallions and mushrooms for 8 to 10 minutes. Remove from the heat and stir in the gomasio and peanut sauce. Toss the rice noodles with the sauce in large bowl until all the noodles are covered. Chill for an hour and a half and serve cold. Serves 2 to 4

ANGEL HAIR ITALIAN STYLE

• 1 cup sliced mushrooms
• 1 cup sliced black pitted olives
• 1 cup sliced radicchio
• 1 tablespoon sea salt
• 1 cup fresh or frozen peas
• ¾ teaspoon freshly ground black pepper
• 1 cup soy parmesan cheese (non-dairy)
• ½ cup rice milk
• 4 cups cooked angel hair rice pasta
• 4 tablespoons capers
• 1 cup fresh basil
• 1 tablespoon tarragon

In a large saucepan, heat the oil over medium heat and sauté the mushrooms and peas for 6 minutes or until tender. Add the capers, basil, fennel, tarragon, salt, pepper, and milk. Cover and cook for another 2 minutes. Add the radicchio and cook for 1 additional minute. Remove from heat and toss with the cheese and rice pasta. Serves 3 to 4

TANTALIZING TEMPEH

• 2 cups cubed tempeh
• 2 teaspoons crushed garlic
• 1 cup cubed pineapple
• 3 tablespoons tamari
• ½ cup chopped macadamia nuts
• 1 cup broccoli florets
• 1 cup sweet basil leaves
• 2 tablespoons sliced scallions
• ¼ cup toasted sesame seeds
• 2 tablespoons hot sesame oil

In a large saucepan, sauté all the ingredients in the oil over medium heat for 5 to 10 minutes, stirring constantly. Serve with brown rice. Serves 2

YOUR MOMMA’S STRING BEANS

• 4 cups string beans, strings removed
• 2 tablespoons peppercorns
• 1½ cups chopped or sliced onions
• ½ teaspoon red pepper
• 6 cloves garlic, sliced
• 1 teaspoon dill
• 5 cups sliced mushrooms
• 3 cups chopped fresh tomatoes
• 1 cup chopped fresh basil
• ¼ cup extra virgin olive oil
• 4 tablespoons chopped fresh parsley
• 1 cup grated soy parmesan cheese (non-dairy)
• 1 teaspoon chopped fresh oregano
• 4 tablespoons maple syrup

In a large saucepan, sauté the string beans, onions, garlic, mushrooms, basil, parsley, oregano, peppercorns, red pepper, maple syrup, and dill in the oil over medium-high heat for 5 to 7 minutes. Add the tomatoes and cook another 15 to 20 minutes. Garnish with the cheese and serve with brown rice. Serves 3 to 4

BRAZILIAN RICE

• 1 cup chopped onions
• 2 tablespoons roasted sunflower seeds
• 1 fresh tomato, chopped, or ½ cup prepared tomato sauce
• 2 tablespoons pumpkin seeds
• ¼ teaspoon cayenne
• 1½ teaspoons drained,crushed capers
• ¼ teaspoon dried thyme
• ½ teaspoon freshly ground black pepper
• ½ cup large pitted black olives
• ¼ teaspoon chili pepper
• ½ cup hearts of palm
• 4 cloves crushed garlic
• 1 bay leaf
• 1 teaspoon sea salt
• 2 cups cooked basmati rice
• 4 tablespoons extra virgin olive oil
• 2 tablespoons maple syrup

In a large sauce pan, sauté the onions, tomatoes, capers, olives, and bay leaf in oil over medium heat until the onions are clear. Add the remaining ingredients and sauté another 4 minutes until hot. Serve with black beans. Serves 4

KIDNEY BEAN CURRY

• 1½ ounces filberts, chopped
• 1 teaspoon curry
• 2 tablespoons coconut oil
• 3 ounces brown rice, cooked
• 3 tablespoons tarragon
• 3 ounces kidney beans, cooked
• ¾ teaspoon basil
• 1½ ounces cashew pieces
• ¾ tablespoon salt
• 1 cup fresh basil

Preheat oven to 375 degrees. Lightly grease 4 x 8 baking dish with coconut oil. Place filberts in blender with ¼ cup water, oil, tarragon, basil, salt, and curry. Blend until mixture achieves sauce consistency. Combine brown rice and beans. Transfer to baking dish. Top with filbert sauce. Sprinkle on cashews. Bake with cover for 15 minutes. Serves 2

STIR-FRIED KOMBU

• 1 cup sweet peas
• 1 cup cubed firm tofu
• 1 cup diced yellow and red sweet peppers
• 4 tablespoons tamari
• ¼ cup sun-dried tomatoes
• 2 cups chopped bok choy
• 1 cup kombu, soaked and drained (see below)
• 2 tablespoons mustard powder
• 5 cloves garlic, crushed
• 4 tablespoons toasted hot sesame oil

In a large sauce pan, sauté the peas, peppers, bok choy, mustard powder, and garlic in the oil, over medium heat, for 15 minutes. Add the tofu and cook an additional 2 to 3 minutes. Add the tomatoes, tamari, and kombu, mix in lightly and serve with brown rice. Serves 2

Note: Kombu leaves will disintegrate if stirred vigorously. Soak for 10 to 20 seconds, drain, and use.

DESSERTS

PEACH JULEP PUDDING

• 6 ounces peaches, sliced
• 1½ ounces walnuts
• 3 ounces barley, cooked
• 1 teaspoon vanilla
• 8 ounces peach juice
• 2 teaspoons fresh mint
• 4 ounces coconut sweetener
• 1 teaspoon lemon juice

Place all ingredients in blender. Puree until smooth. Transfer to saucepan and set over medium heat for 5 minutes, stirring frequently. Chill for 45 minutes in refrigerator. Serves 2

RICE PUDDING

• 3 ounces mango
• 1 ounce date sugar
• 3 ounces brown rice, cooked
• 1 teaspoon vanilla
• 5 teaspoons carob powder
• 1½ ounces dates
• 1½ ounces sunflower seeds
• 2 heaping teaspoons egg replacer

Combine all ingredients and puree until smooth. Transfer to saucepan and cook over medium heat for 5 minutes, stirring frequently. Chill in refrigerator for 45 minutes. Serves 2

MANGO PUDDING

• 6 ounces mango
• 1¼ cups coconut milk
• 3 ounces brown rice, cooked
• 1½ ounces dates
• 1½ ounces coconut, shredded (unsweetened)
• 2 heaping teaspoons egg replacer
• Pinch of cinnamon

Combine all ingredients in blender and puree until smooth. Transfer to saucepan and cook over medium heat for 5 minutes, stirring frequently. Chill in refrigerator for 45 minutes. Serves 2

PAPAYA PUDDING

• 3 ounces papaya
• 2 heaping teaspoons egg replacer
• 3 ounces oatmeal, cooked
• Pinch of cinnamon
• ¾ cup apple juice
• 3 ounces apples, cut into ½-inch cubes
• 3 tablespoons honey

Combine all ingredients in blender except apples. Puree until smooth. Transfer to saucepan and cook over medium heat for about 5 minutes. Add apples and stir. Chill in refrigerator for 45 minutes or until set. Serves 2

APPLE-PAPAYA PUDDING

• 6 ounces pineapple
• Pinch of cinnamon
• ¾ cup papaya juice
• 4½ ounces apples, chopped
• 3 tablespoons honey
• 1½ ounces pecans, chopped
• 2 tablespoons egg replacer
• 1 ounce macadamia nuts

Combine all ingredients in blender except apples and pecans. Puree until smooth. Transfer to saucepan and cook over medium heat for 5 minutes. Add apples and nuts. Chill 45 minutes in refrigerator. Serves 2

STRAWBERRY KIWI PUDDING

• 5 ounces strawberries
• 1 teaspoon vanilla
• 2 ounces kiwi
• 1 teaspoon fresh mint
• 3 ounces millet, cooked
• 1 teaspoon lemon juice
• ½ cup maple syrup
• Pinch of cinnamon
• ¾ cup coconut milk
• 1½ ounces slivered almonds
• 2 heaping teaspoons egg replacer

Place all ingredients in blender, except almonds. Puree until smooth. Transfer to saucepan and set over medium heat for 5 minutes, stirring constantly. Chill for 45 minutes in the refrigerator. Top with almonds when chilled. Serves 3