Serves 4 - 6

Ingredients

• 1 large bunch collard greens, rinsed
• 1/4 cup water or vegetable broth
• 1 onion, thinly sliced
• 2 large garlic cloves, minced
• 2 small yams/sweet potatoes, (peeling optional), cut into bite-size chunks
• 1 Tablespoon vegetarian Worcestershire sauce
• 1/2 teaspoon Thai chili paste
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 Tablespoons freshly squeezed lemon juice

Directions

1. Stem collar greens. Layer collard leaves on a cutting board, roll them into a tight cylinder (like a cigar), and slice them crosswise into thin strips. Repeat until all the leaves are sliced. Set aside.

2. Heat the water in a deep skillet. Add onion, garlic and cook until tender, about 10 minutes.

3. Add yams (or sweet potatoes), stir, and add enough additional water to cover them. Cover and cook for 5 - 10 minutes, until yams are soft when pierced with fork. Remove lid and simmer uncovered until about half of the water has boiled away.

4. Stir in the collard greens, Worcestershire sauce, and chili paste. Cook and stir until the green are soft. Season with salt and pepper to taste. Sprinkle the lemon over the yams and greens just before serving.

5. Stored in a covered container in the refrigerator, Zippy Yams and Collard Greens will keep for up to 3 days.

Serve with a side of cilantro and Vegi-Delite Live Zing Salad by Rejuvenative Foods (ask for this product at your natural foods store).

Recipe from Eating Right for Cancer Survival by Dr. Neal Barnard and Jennifer Reilly

This versatile spread can be used in lettuce wraps, as a party dip, or as an afternoon snack on rice cakes or smeared in a pita pocket.

Makes 3 cups pate.

Ingredients

• 1-2 cloves garlic
• 3 large carrots, chopped
• 1 cup sunflower seeds
• 1/4 cup lemon juice
• 1/8- cup Braggs Liquid Aminos
• 1/4 cup raw sesame tahini
• 1/4 cup (3) scallions, chopped
• 2 red onion slices
• 3 Tablespoons chopped fresh parsley
• 1/4 teaspoon cayenne pepper

Directions

1. Process garlic and carrots then add the remaining ingredients until well blended.
2. Spread in a pita pocket, adding seasonal veggie slices and greens.
3. Use as a dip with cucumbers, carrots, broccoli and zucchini spears.
4. Pate can be used in making lettuce wraps with olives and alfalfa sprouts.

From The Raw 50 by Carol Alt

Serves 4 - 6

Ingredients:

• 1 bag (10 ounces) spinach, chopped
• 1 1/3 cups fresh Clementine oranges (tangerines, or grapefruit) sections
• 1 cup berries or grapes
• 1/4 cup fat-free raspberry vinaigrette
• (optional) 1/4 red onion, finely sliced
• 1 Tablespoon raw sunflower seeds
• 1 Tablespoon chopped Brazil nuts

Directions:

Combine all of the ingredients in a bowl and toss gently to mix. Serve immediately.

Clementine oranges are a variety of mandarin orange. Since they peel easily like tangerines, they are also known as seedless tangerines.

From Eating Right for Cancer Survival, Dr. Neal Barnard and Jennifer Reilly

Spinach Salad with Citrus Fruit

“Green” Fruit Smoothie

Makes 1-2 servings

Blend all ingredients in a blender, food processor or Vita-Mix:

• 1 cup apple juice (add more if drink is too thick)
• 1-2 green leaves of kale, beet greens, comfrey, or the like
• 1 frozen banana
• 1 fresh seasonal fruit
• 1/2 bag of organic, frozen berries. (about a cup)

• (optional: for a fuller-bodied drink, add ground seeds and/or nuts, 1/4 cup)

   --------------------------
  

Banana- Berry Seed/Nut Shake

Makes 1-2 servings

Blend all ingredients in a blender, food processor or Vita-Mix:

• 1 banana
• 1/2 bag of organic, frozen berries. (about a cup)
• 1 cup regular soy or almond milk
• 1 tsp ground flaxseed and/or small handful of walnuts

Check the frozen food section for berry and berry blend options. Also check out your local natural foods store for an assortment of nut and grain milks.

Ingredients

• 4 Tablespoons olive oil (or use water and steam fry)
• 1 Fennel bulb
• 2 - 3 Celery stalks
• 1 Onion (red or yellow)
• 2 Carrots, 1/2 inch rounds
• 4 Garlic cloves
• 1 Tbsp Italian Herbs
• 1/2 teasp dried Thyme
• 2 cups Russet potatoes, 1/2” cubes
• 6 cups water or vegetable broth
• 28 oz Plum Tomatoes, cut up
• 1 1/2 cups Cannellini beans, rinsed & drained
• 1 bunch Dinosaur Kale (Savory cabbage or Swiss chard) chopped
• 2 Zucchinis , 1/2 inch rounds
• salt (1-2 teasp) & pepper
• Whole Wheat Sourdough bread, diagonally sliced 1/2” thick, toasted

• 2 Tbsps each fresh basil & parsley, chopped

  (Opt:.Soy Parmesan cheese, grated)

Instructions

Add chopped vegetables and herbs to heated oil/water. Stir, cover and cook 8-10 minutes over medium heat. Do not brown.

• Add potatoes and vegetable broth and simmer for 15 minutes.
• Add tomatoes and beans and bring back to simmer.
• Add kale and zucchini and simmer for 2-3 minutes only.

Season with salt and pepper, as needed Brushed bread with olive oil and sprinkle with fresh or powdered garlic. Place in soup bowl and ladle soup on top. Garnish generously with basil and parsley before serving, (or stir into soup right before serving).

Saves 3-4 days in the refrigerator (undressed and in a covered container). Plan ahead and make enough for lunches and snacks.

Each salad is unique. Design per LOCAL and SEASON. Choose an item from each category.

Ingredients

• Bed of greens - spring greens, red/green leaf lettuces, cabbage, spinach
• Fresh herbs - chose one and chop fine - cilantro, parsley, chives, dill
• Fruit - just a touch for sweetness - tangerines, apples, tomatoes, grapes, Fuyu persimmons
• Crunchy stalks - celery or fennel bulb
• Roots - carrots (grated, rounds, matchsticks), grated beets, or turnips
• Savory onions - sweet red onion or green scallions sliced thin
• Fruit of the vine when available - cucumbers, red/yellow/orange bell peppers
• Crunch - sunflower seeds, pumpkin seeds, pine nuts, almonds, walnuts
• Sprouts - mild or spicy garnish- sunflower, alfalfa, clover, radish

Optionals

lightly steamed broccoli, steamed and cubed potatoes, yams, or sweet potatoes

Other goodies

light sprinkling of raisins, currants, dried cranberries

Dressing

The beauty of this regal salad is that the exquisite variety of tastes, textures and fragrances are most often enjoyed without the need of a dressing! And, there are those times when the queen wants just a little wetness to sprinkle over her greens. In this case she has options:
1. Squeeze fresh lemon juice, orange juice (or balsamic vinegar) over salad. OR 2. Blend well and drizzle over salad

• 1/2 cup lemon (or orange) juice, 3-4
• Tablespoons of balsamic vinegar
• 2 Tablespoons almond butter or sesame tahini (2-3 drops Stevia)
• and 1/2 teaspoon garlic powder.

Makes 6 servings

Ingredients

• 3-4 cups of small chunk (1/2 inch) raw pumpkin, butternut, or other winter squash. Use vegetable peeler to remove tough skin.
• 1 cup vegetable stock (or water with 1 Tablespoon Italian Seasonings)
• 1 medium onion, thinly sliced
• 1 teaspoon minced garlic
• 1 cup tomato sauce (Marinara sauce is fine)
• 1/2 cup salsa
• 1 16-ounce can corn kernels, (save liquid for later if needed)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 3-4 drops of Tabasco (optional)
• 1/2 teaspoon hot red pepper flakes
• 1 15-ounce can red kidney beans (including liquid)
• 1 15-ounce can pinto beans (including liquid)

salt and pepper to taste (For a salt variation, try 1-2 teaspoons of Braggs’ Liquid Aminos.)

Instructions

Simmer the pumpkin or squash in the vegetable stock until tender. Add the remaining ingredients and simmer uncovered over low heat for 10-20 minutes. Season with salt and pepper.

Adapted from The Survivor’s Handbook: Eating right for cancer survival, by Dr. Neal Barnard and Jennifer K. Reilly, R.D.

Serves 4 - 6

Quinoa

• 2 cups quinoa, cooked (steam 1 cup quinoa in two cups water for 15 minutes)

Dressing

• 1/4 cup lemon juice (or lime juice)
• 2 Tablespoons rice vinegar
• 1 tbsp minced gingerroot
• 2 tsp curry powder

Mangoes & Veggies

• 2 ripe mangoes (or 2-3 winter Fuyu Persimmons), chopped
• 1 red pepper, sliced
• 1 green onion, thinly sliced
• 1 chili pepper, finely chopped (optional)
• 1/3 cup chopped fresh mint
• 1 cup walnuts, toasted and roughly chopped

Directions: Cook quinoa. Let cool. Mix in the following dressing and set aside while preparing other ingredients.

Dressing - In medium bowl, whisk together citrus juice, vinegar, ginger, and curry. Prepare mangoes and other ingredients. Combine. Gently add to quinoa mixture.

Plan Ahead: Stored in a covered container in the refrigerator, Mango Quinoa Salad will keep for up to 3 days.

Middle Eastern Hummus

makes about 2 cups

• 1 - 15oz can garbanzo beans/chickpeas, drained
• 1-2 crushed garlic cloves
• 1/2 teaspoon Braggs’ Liquid Aminos
• 3 Tablespoons lemon juice
• 1 Tablespoon olive oil
• 3/4 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground cayenne

Puree all ingredients in a food processor or blend until creamy. If consistency is too thick, add a little water. Eat w/ celery sticks, cucumber slices, or in lettuce/spinach roll-ups with tomatoes, red onion, sprouts, and cilantro (Eat with 1/2 cup yogurt for 1/2 protein and some balsamic vinegar for added flavor.)

When you discover a delicious combination, make enough for a couple of days! Share with friends.

Dilly Dilly Hummus

makes about 2 cups

• 1 - 15oz can garbanzo beans/chickpeas, drained
• 1-2 crushed garlic cloves
• 1/2 teaspoon Braggs’ Liquid Aminos
• 3 Tablespoons lemon juice
• 1 Tablespoon olive oil
• 1-2 teaspoons dried dill

Directions: see above

Makes 8-12 bars

Ingredients

Banana-Coconut Bars

• 2 cups rolled oats (not instant)
• 1/2 cup shredded coconut
• 1/2 - 3/4 cup chopped dates / or raisins
• 1/4 cup chopped almonds
• 2 large ripe bananas, mashed
• 1/4 cup unsweetened applesauce
• 1-2 teaspoon grated nutmeg/ or cinnamon

Carob-Yam Bars

• 2 cups rolled mixed grains (not instant)
• 1/4 cup carob powder
• 1/2 - 3/4 cup chopped dates /or currants
• 1/4 cup chopped walnuts
• 1 1/2 - 2 cups cooked yams, mashed
• 1/4 cup unsweetened applesauce
• 1 teaspoon apple pie spice/ dessert blend

Directions

1. Preheat oven to 350 degrees.
2. Mix wet ingredients together in a large bowl. Mix dry ingredients together in a small bowl. Next mix all ingredients together in the large bowl.
3. After thoroughly mixed, press dough in a 9”X 9” baking pan.
4. Bake for 25 - 30 minutes. (Option: you can line the pan with parchment paper and remove it soon after removing cooked bars from the oven.)
5. Cool on wire rack. After cooled, slice into bars and eat!
6. Refrigerate for snacks throughout the week.
7. This is a freezable item. Put some away for next week!!!

Variations

• Try adding some lemon, orange, or lime zest!
• Substitute grated carrots for applesauce in Carob-Yam bars.

This recipe makes enough for 6-10 servings

Ingredients 1 cup raw cashew butter 1/4 cup honey (local honey is best) 1/3 cup lemon juice 1-3 teaspoons lemon zest

Instructions Mix all ingredients together in a bowl and stir until they are well blended.

Serve as a drizzle over crisp fall apples or winter pears.

Ingredients

4 cups warm water 1 cup cashews 1 TBSP onion powder 2 tsp garlic powder 1⁄4 cup cornstarch 3 TBSP fresh squeezed lemon juice 1 TBSP sea salt 4 oz pimentos, including liquid

Instructions

Put 1 cup of the water in a large pot to boil. Place remaining 3 cups of water along with the remaining ingredients in a blender and blend until smooth. When the water in the pot is boiling stir the blended mixture into the pot and constantly stir with a wire whisk. Turn heat down to medium and stir keep whisking until the sauce is thick. Remove from the stove and serve. This recipe can be easily doubled and then (after it’s cooled down) stored in containers in the freezer for later use.

Nacho Variation: Add 1 4 oz can Ortega chilies

Saves 3-4 days in the refrigerator (undressed and in a covered container). Plan ahead. Make enough for lunches and snacks.

Serves: 4-6

Ingredients: 5 tablespoons water 1 clove garlic 1/2 cup walnuts 1/2 cup almonds

6 grape or cherry tomatoes (or 1 medium tomato) 1/3 cup raw tahini 1/4 cup fresh lemon juice

1 cup watercress 1/2 cup fresh basil leaves 1/2 cup fresh parsley

Instructions: Place all ingredients in a high-powered blender and blend until smooth and creamy. Add a little more water if needed for desired consistency.

Serve as a dip for raw veggies or sandwich spread.

Recipe from Dr. Joel Furhman

Recipes are simply formulas that offer ideas and suggestions about putting ingredients together. When our ancestors gathered wild plants from the natural landscape they didn't think much more about designing a recipe, than laying out their bootie only have it devoured in minutes. Due to supply and demand some seasons offered little, if any, options to these distant relatives.

As for living in the 21^st century, we actually are inundated with choices! Drawing from those plants that offer the highest nutritional value per caloric intake (plant-based ingredients), we can actually design meals that are both truly scrumptious AND have a most appealing presentation. With access to a means of storage and preservation (refrigerators and freezers unknown to our great grandmothers) we can conjure up just about any delicacy at any time of the year.

Now here comes the challenge: if we wanted to lessen our carbon footprint and eat those plants that are grown closer to home (cutting food transportation/petrol costs), we might want to sharpen our skills at redesigning favorite recipes by thinking within the season.

It's nigh February, the dead of winter, and I come across a well-loved pie recipe. It calls for pineapple and blueberries. The only blueberries that I can get my hands on at this time of the year would be a package of frozen ones from the neighborhood market. And aside from jumping on a flight to Maui or Cabo, pineapple just isn't grown in my hometown at any time of the year! So I set out to explore 'local lovelies,' hummm...apples and persimmons.

Per the following recipe, Blueberry Special, I replace the pineapple with 3-4 chopped apples and 1 1/2 cup apple juice; add1 /2 teaspoon cinnamon, (allspice, or pumpkin pie spice); then substitute blueberries with fresh Hachiya Persimmons, mashed (uncooked, drizzled as a topping); lastly, I garnish this delight with chopped walnuts (or pecans if you are living in Georgia). Winter, at least where I live, bestows her abundance with a plethora of alternatives.

Lucky? You bet we are!

I hope I've encourage you to put on your creative/thinking cap and let your mind wander your neighborhoods and farmer's markets where winter's blessings come in the forms of: citrus (oranges, tangerines, tangelos, mandarins, grapefruit, lemons, kumquats), apples, pears, kiwi, persimmons, dried fruits, greens, broccoli, cauliflower, cabbage, roots (carrots, beets, potatoes, sweet potatoes, onions, turnips, ginger, parsnips), nuts, seeds, beans, lentils, grains, mushrooms ... Yummers!!!

Blueberry Special

Servings: 8

Preparation Time: 15 minutes

Cooking Time: 18 minutes

Crust:

1 1/2 cups Grape Nuts cereal

3/4 cup frozen unsweetened apple juice concentrate, thawed

1/2 teaspoon vanilla

Filling:

1 8-ounce can unsweetened crushed pineapple, undrained

1 cup frozen unsweetened apple juice concentrate, thawed

1/4 cup quick cooking tapioca

5 cups fresh or frozen blueberries

Preheat oven to 350 degrees. Place cereal in a Ziplock bag and crush with a rolling pin. Combine apple juice concentrate and vanilla. Mix cereal and apple juice mixture together. Press into bottom and sides of a 10-inch pie pan. Bake for 12 minutes. Cool.

Meanwhile, place pineapple, apple juice and tapioca in a medium saucepan. Bring to a boil. Cook and stir until thickened, about 3 minutes. Add blueberries. Cook an additional 3 minutes. Pour into crust. Cool and serve.

   -----

Recipe from The McDougall Program - Regain your lost health and appearance

Warm up with a stew that is very simple to make.

To this you might add your own personal signature...

a favorite seasonal veggie, some leafy greens, a touch of miso,