Category Archives: vegetables

Aduki Squash Stew

Prep time: 10 minutes
Cooking time: 60 minutes
Yields: 4 people

1 pound winter squash (kabocha, butternut)
1 1/2 cups aduki beans, soaked
3 inches seaweed (kombu or wakame)
5 cups of water
Sea salt

1. Peel and cube squash into 2-inch squares (can leave skin on if edible).
2. Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes.
3. Uncover and add squash cubes. Cover and simmer for 30 more minutes.
4. Uncover, add sea salt and stir until water evaporates.

• Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.

Guacamole with Jicama Sticks

Prep time: 20 minutes
Cooking time: 0 minutes
Yields: 4 people

2 avocados
1/2 small red onion, finely diced
1 small tomato, finely diced
1 jalapeno pepper, minced (use seeds if you like it hot)
1/4 bunch cilantro, minced
Juice of one lime
1/2 teaspoon sea salt
1/2 teaspoon pepper
1 large jicama


  • Carefully cut open each avocado, remove the seed and scoop out the meat into a mixing bowl.
  • Add onion, tomato, pepper, cilantro, salt, pepper and lime juice.
  • Mix with a fork until you reach the desired texture for you guacamole.
  • Peel the jicama and slice into sticks.
  • Dip one into the guacamole to taste and adjust seasonings as necessary.
  • Enjoy!
  • Note: Jicama (HEE-kah-ma) is an edible root that resembles a turnip. It has thin brown skin and crisp, juicy, white flesh that is mild in flavor. It is also known as Mexican yam or Mexican turnip.

    Ants on a Log

    Prep time: 10 minutes
    Cooking time: 0 minutes
    Yields: 1 person

    2 tablespoons almond butter or other natural nut butter
    2 stalks celery
    A small handful of dried blueberries, cherries or raisins

    Wash celery.
    1. Spread nut butter inside each stalk.
    2. Dot with blueberries or “ants”.

    Here’s a simple, healthy snack for kids that adults like too.

    Avocado Dip

    Prep time: 5 minutes
    Cooking time: 0 minutes
    Yields: 4 people

    1 large peeled and stoned avocado
    2/3 cup plain goat-milk yogurt or soy yogurt
    1 tomato, diced
    Dash or two of cayenne pepper Sea salt
    Fresh black pepper

    1. Mash avocado with a fork until very smooth.
    2. Add yogurt, tomato and cayenne. Blend until smooth. This may be done in a food processor, blender or with a fork.
    3. Add sea salt and fresh black pepper.
    4. Serve chilled with mixed raw vegetables.

    • Best made 1 hour maximum before serving

    Late Summer Corn Salad

    Prep time: 20 minutes
    Cooking time: 10 minutes
    Yields: 6 people

    4 ears of corn
    1/2 small red onion, diced
    1/2 green bell pepper, chopped
    1/2 red bell pepper, chopped
    1/2 bunch cilantro, minced
    1 tablespoon olive oil
    Juice of 1 lemon
    Sea salt and pepper to taste

    1. Boil corn in a large pot for 5-10 minutes.
    2. Remove from pot and cool by running under cold water.
    3. Cut kernels from the cobs and place in a large mixing bowl.
    4. Finely dice the onion and peppers, mince the cilantro and add to the bowl with the corn.
    5. Add oil, lemon juice, salt and pepper. Mix well.

    Dandelion Salad with Warm Hazelnut Vinaigrette

    Prep time: 10 minutes
    Cooking time: 5 minutes
    Yields: 4 people

    2 large bunches dandelion greens
    2 tablespoons olive oil
    3 cloves garlic, minced
    1/4 cup hazelnuts, coarsely chopped
    1 tablespoon balsamic vinegar
    Sea salt and pepper to taste

    1. Wash greens, remove stems and chop into 3/4-inch pieces.
    2. Place greens in a large mixing bowl.
    3. Heat oil in a sauté pan on medium.
    4. Add garlic and nuts, stirring constantly for 2 minutes.
    5. Stir in vinegar, salt and pepper.
    6. Pour the hot vinaigrette over the greens and toss well.

    Citrus Salad

    Prep time: 5 minutes
    Cooking time: 0 minutes
    Yields: 4 people

    2 hearts of romaine lettuce
    2 fresh oranges and/or grapefruits
    2 tablespoons brown rice syrup
    2 tablespoons cider vinegar
    1/3 cup extra-virgin olive oil
    1/2 cup roasted almonds, slivered

    1. Wash and chop lettuce and place into large bowl.
    2. Cut off skin from oranges and/or grapefruits by cutting off top half, remove skin in strips, working all the way around the fruit from top to bottom. Cut along the side of the membrane to remove the sections of the citrus fruit.
    3. Combine brown rice syrup with vinegar and stream in extra-virgin olive oil, stirring constantly.
    4. Pour dressing over the lettuce, season with sea salt and pepper and toss.
    5. Serve on individual plates; lay fruit on top of lettuce and garnish with almonds.

    Big Summer Mix Salad

    Prep time: 10 minutes
    Cooking time: 0 minutes
    Yields: 2 people

    1/2 bunch spinach (or any favorite greens)
    10 garlic stuffed green olives
    1/2 cup raw cashews
    1/2 small yellow onion
    1/2 red bell pepper
    1/2 jalapeno pepper
    1/2 cucumber

    2 tablespoons tahini
    Juice of 1 lime
    2 pinches cayenne pepper

    1. Wash and dry all veggies.
    2. Finely chop all veggies, olives and nuts and place in a large bowl.
    3. Mix dressing ingredients together with a fork in a small bowl.
    4. Add dressing to vegetables, toss well and enjoy.

    Roasted Kabocha Squash

    Prep time: 5 minutes
    Cooking time: 60 minutes
    Yields: 4 people

    1 whole kabocha

    1. Preheat oven to 450 degrees.
    2. Scrub the squash. Cut in half and scoop out the seeds.
    3. Place halves on a lightly oiled baking dish and cover, baking for 45 minutes.
    4. Uncover and bake for 15 more minutes.
    • The skin of the squash is packed with great nourishment and can be eaten when baked. If you do not want the skin, peel the squash and cut into cubes.
    • Sprinkle your favorite spice on the squash before baking such as cinnamon, thyme, rosemary, curry, cumin or sage.