Recipes

Ingredients:
8 potatoes, cut into small cubes
1 cup stock of choice or water
½ cup milk or milk substitute
½ cup shredded Parmesan cheese
2 cups coarsely chopped broccoli florets
2-3 cloves garlic, minced
sea salt and pepper to taste
green onions, sliced (optional)

Directions:
1. Put the stock or water in a medium size saucepan, add the potatoes and garlic and cook, covered, until tender; about 10 minutes. Mash the potatoes and stir in the milk (or substitute) and the Parmesan cheese.
2. While the potatoes are cooking, steam the broccoli florets in a covered basket steamer over medium-high heat until florets are slightly tender, about 3 minutes. Remove and stir into the mashed potatoes. Season with sea salt and pepper to taste.
3. You can add sliced green onions after the broccoli has been added for an extra burst of flavor and texture.

Makes 4-6 servings

Ingredients:
1 pound uncooked French lentils (green or brown)
1 cup small broccoli florets
1 cup small cauliflower florets
olive oil to coat the broccoli and cauliflower
1 bunch kale, stem and ribs removed, sliced into thin ribbons
large handful each – arugula, tatsoi, and chopped escarole
½ cup thinly sliced green onions (green and white-red parts)
1 cup diced carrots and radishes mixed
1 pint cherry tomatoes (optional)
1 avocado, diced
½ bunch cilantro, chopped
sea salt and freshly ground black pepper to taste

MUSTARD DESSING
3 tablespoons Dijon mustard
3 tablespoons white wine vinegar, rice vinegar, or white balsamic vinegar
¼ cup olive oil

Directions:
1. Heat oven to 400 degrees.
2. Place the broccoli and cauliflower florets on a baking sheet and drizzle with just enough olive oil to lightly coat. Sprinkle with a little sea salt and pepper. Roast in the oven for about 20 minutes or until the broccoli and cauliflower are just tender. Remove from oven and seat aside to cool.
3. Prepare the lentils by cooking in plenty of salted water to cover by at least 2 inches, for 10-15 minutes. Lentils should be al dente, not mushy. Taste a lentil to check for desired doneness before removing from heat. Drain and run cold water over lentils to stop cooking. Drain well and place in a large bowl.
4. To make the mustard dressing-combine mustard, and vinegar in a small bowl. Whisk in the olive oil.
5. Add roasted broccoli, cauliflower, kale, other greens, onions, and chopped vegetables of choice and add the tomatoes, if using.
6. Top with the mustard dressing and toss gently.
7. Top with the avocado and chopped cilantro. Sprinkle with sea salt and pepper to taste.

Serves 8 or more

Ingredients:
1 head cauliflower, cut into 1-inch or so florets
2 tablespoons olive oil
¾ teaspoons each-dried basil and sea salt
2 cloves garlic, minced
¼ cup Parmesan cheese
2 tablespoons pine nuts
2 tablespoons sun-dried tomatoes (optional)

Directions:
1. Preheat oven to 400 degrees.
2. Cut the head cauliflower into florets. Place in a medium bowl and sprinkle with olive oil, basil, sea salt, and garlic; toss to combine. Spread on a baking sheet and roast for 15 minutes, or until cauliflower is tender. Remove from oven.
3. Toss with Parmesan cheese, sun-dried tomatoes (if using), and pine nuts; cook for another 5 minutes.
4. Remove from baking sheet and place on a platter and season with salt and pepper to taste. Serve warm.

Serves 4

Escarole is a member of the Chicory family (Endive), and is a power house of nutrition.  It is rich in dietary fiber, antioxidants, Vitamin A (good for your skin and mucus membranes), Vitamin C, Vitamins B1, B3, B6, and Folic Acid.  Our bodies require replenishment of these nutrients from external sources, and they are required for protein, carbohydrate, and fat metabolism.  The minerals Manganese, Copper, Iron, and Potassium are also highlights in Escarole.  Potassium is an inter-cellular electrolyte that helps counter hypertension effects of sodium.  Together, these nutrients can help decrease the risk of developing a number of serious medical problems.

Add Escarole to soups, stews, and salads.  It has a slightly bitter taste, which means it’s good for your digestion.  Cooking Escarole will help soften the bitterness, or eaten raw it will liven up your taste buds!

This is a basic recipe to which you can add other vegetables beyond those in the ingredients list – I add thin slices of summer squash and thinly sliced carrots, and sometimes even kale leaves that have been de-stemmed and torn into bite-sized pieces.

Ingredients:
1 medium potato, or 2 small, cut into small dice
1 tablespoon olive oil
1½ cups chopped onion
4 thin slices fresh ginger; about 2-inches long
1¼ teaspoons salt
½ teaspoon ground cumin
½ teaspoon turmeric
¼ teaspoon allspice
½ teaspoon ground fennel
1 tablespoon, minced garlic
½ cup water
3-4 cups chopped cauliflower
One 14-ounce can crushed tomatoes (or 1 lb chopped fresh tomatoes)

Directions:
1. Place the potato in a medium-sized saucepan and cover with water. Bring to a boil and cook until tender. Drain and set aside. You can save a ½ cup of the potato water and use it to cook the cauliflower.
2. Meanwhile, heat the oil in a large, deep skillet or Dutch oven. Add the onion, ginger, and about ½ teaspoon salt, and cook, covered, over medium-low heat for about 10 minutes. Add the spices and garlic and sauté for about 5 minutes.
3. Stir in the water, cauliflower, and other vegetables if using, and ½ teaspoon salt. Cover and cook over medium heat for another 10 minutes, or until cauliflower is tender.
4. Stir in the tomatoes, potatoes, and remaining salt. Cover again, and simmer for 10-15 minutes more over low heat.
5. Serve hot with rice, yogurt, toasted cashews, raisins, Indian pickles or chutney, or toasted coconut.

Serves 6

This is a vegetarian version of a Thai classic. The only unusual item here is the lemon grass, which you can find at most markets or you can substitute about 5 bags of lemon grass tea. The vegetables are flexible, so if you can’t find all of them, use just some or substitute others. The infusion can be made ahead – in fact it tastes better if made the day ahead and left to steep overnight.

Ingredients:

The Infusion:
1¼ cups dry white wine
4 14-ounce cans of coconut milk
12 cloves garlic, peeled and bruised
6 stalks lemon grass, cut into 2-inch pieces and bruised
2 jalapeno chilies, cut in half

The Rest of the Soup:
1 tablespoon coconut oil
1½ cups onion, minced
1 tablespoon garlic, minced
1 tablespoon fresh ginger, minced
2¼ teaspoons sea salt
2 cups cauliflower, broken into small florets
1 medium carrot, diced
2 cups Napa cabbage, chopped
about 10 small crimini mushrooms, quartered
2 small summer squash, thinly sliced
1 small red bell pepper, in short, thin strips
1/3 pound tofu, diced
1½ cups (packed) basil leaves, coarsely chopped
3 spring onions, thinly sliced
1-3 tablespoons fresh lemon juice
Cayenne to top the soup (optional)

Directions:
1. The infusion – Combine all the infusion ingredients in a large saucepan and bring to a boil. Cover and remove from heat, and allow to infuse for at least 2 hours, preferably overnight,
2. Strain the infusion into the soup (as indicated below). Or if you are not planning to make the soup right away, strain into a jar with a tight -fitting lid and refrigerate until use. It will keep up to a week. Let it warm to room temperature before adding it to the soup.
3. The Rest of the Soup – Heat oil in a large soup pot or Dutch oven. Add the onion, garlic, ginger, and about half the salt. Saute over medium heat for about 5 minutes, or until the onion becomes translucent.
4. Stir in the cauliflower, carrot, cabbage, mushrooms, and remaining salt, and cover. Continue to cook for about 10 minutes more, stirring occasionally. Stir in the summer squash and bell pepper and cook for just a minute or two longer.
5. Strain the infusion into the soup, and heat to not-quite-boiling. Turn the heat down, and simmer for just a minute or two. Stir in the tofu and basil, and add lemon juice to taste.
6. Serve hot topped with the spring onions and a sprinkle of cayenne if you want more heat.

Serves 6-8

Ingredients:
1 cup green lentils
6 cups cold water
1 clove garlic
1 bay leaf
1 small onion, peeled and studded with 2 cloves
1 tablespoon olive oil
1 red onion, finely sliced
2 cloves garlic, crushed
1 tablespoon fresh thyme leaves
2 cups Napa cabbage, finely shredded
finely grated rind and juice of 1 lemon
1 tablespoon raspberry vinegar
sea salt and pepper to taste

Directions:
1. Rinse the lentils in cold water and place in a large pan with the water, peeled garlic clove, bay leaf, and clove-studded onion. Bring to a boil and cook for 10 minutes. Reduce the heat, cover the pan, and simmer gently for 15-20 minutes. Drain and remove the onion, garlic, and bay leaf.
2. Heat oil in large pan. Add the red onion, garlic, and thyme and cook for 5 minutes, until softened.
3. Add the cabbage and cook for 3-5 minutes until just cooked, but still crunchy.
4. Stir in the cooked lentils, lemon rind and juice, and the raspberry vinegar. Season to taste with sea salt and freshly cracked black pepper.

Serves 4-6

Ingredients:
1 tablespoon olive oil
1 large red onion, sliced
4 beets, cooked, peeled, and cut into thin sticks
5 cups fresh vegetable stock
1 cup cooked soup pasta (like orzo, pearl, or pastina) or 1 cup cooked barley
2 tablespoons raspberry vinegar
sea salt and pepper to taste
plain Greek yogurt or ricotta cheese to garnish
snipped chives or the green part of spring onions, to garnish

Directions:
1. Heat the olive oil in a soup pot over medium heat and add the onions and garlic. Cook gently for about 20 minutes, until soft and tender.
2. Add the beets and vegetable stock, cooked pasta or barley, vinegar and heat through.
3. Ladle into bowls. Top each one with yogurt or ricotta, and sprinkle with the snipped onions.

Serves 4-6

Ingredients:
2 tablespoons olive oil
4 cups onion, sliced (a sweet variety like Vidalia or Maui, if available)
sea salt to taste
3 bunches kale, de-stemmed and coarsely chopped
½ – ¾ pound feta cheese, crumbled; or you can substitute 1 cup dried cherries, soaked in hot water for 15 minutes, then drained
Freshly ground black pepper

Directions:
1. Heat the oil in a large, deep skillet or Dutch oven. Add the onion and salt lightly. Saute over high heat for about 5 minutes, and then turn the heat to medium, cover and let the onion cook until very tender, about 10 minutes more.
2. Add the greens in batches, sprinkling lightly with salt after each addition.
3. When the greens have wilted, stir in the feta or soaked dried cherries, and cook for about 2 minutes longer.
4. Transfer to a platter, and grind on a generous amount of black pepper. Serve warm or hot, on or next to pasta or grains, or by itself.

Ingredients:
2 teaspoons sesame oil
3 cups carrots, thinly sliced
2 tablespoons unseasoned rice vinegar
2 tablespoons honey
2 teaspoon tahini
1 clove garlic, minced
1 teaspoon olive oil
3 cups onion, chopped
6 cups Napa cabbage, chopped
freshly ground black pepper
1 tablespoon toasted sesame seeds

Directions:
1. Heat a wok or large, deep skillet, and add the sesame oil, carrots, and ½ teaspoon of salt. Stir-fry over medium-high heat for about 5 minutes. Cover and cook another 5 minutes.
2. Turn the heat down to medium and add vinegar. Cover tightly and cook for another 5 minutes. Stir in the honey, tahini, and garlic, and cook, uncovered, stirring frequently, for about 5-8 minutes more, or until the carrots are tender and starting to brown.
3. At the same time, heat a second wok or skillet, and add the olive oil, onion, and the remaining ½ teaspoon salt. Stir-fry over medium heat for about 10 minutes then add the cabbage. Keep the heat high and stir-fry for another 5 minutes or so, or until the cabbage wilts (it will be slightly crunchy). Transfer to a serving platter. Spoon the carrots on top of the cabbage. Grind some black pepper over the top, sprinkle with the sesame seeds, and serve hot, warm, or at room temperature.

Serves 4-6