“What I love about More Vegetables, Please!

is that it’s filled with

easy-to-make and tasty whole-food recipes. Nearly every page has
cooking tips, and each recipe has a nutritional breakdown. While
some recipes call for special ingredients, you’ll be able to make many
of these recipes from staple foods, herbs, and condiments that are
already in your kitchen. This will soon be a dog-eared favorite!”

—Liz Lipski, Ph.D., CCN, CHN, director of doctoral studies

at Hawthorn University and author of Digestive Wellness,
Digestive Wellness for Children, and Leaky Gut Syndrome

“Everybody will do well by eating more vegetables,

and this creative cookbook will show you how to do that
in many different ways!”

—Annemarie Colbin, Ph.D., founder and CEO of

The Natural Gourmet Institute for Health and Culinary Arts
and author of The Whole-Food Guide to Strong Bones

“With their emphasis on fresh fruits and vegetables, eating what’s

in season, and smart food combinations, nutritionist Elson Haas
and natural foods cooking expert Patty James combine forces to
create an approach that makes it fun and easy to enjoy a
health-promoting, delicious, and balanced diet.”

—Lorna Sass, author of Short-Cut Vegan and

Great Vegetarian Cooking Under Pressure

“More Vegetables, Please! is so much more than a cookbook;

it’s a guide to being your own nutritionist. Haas and James make
it easy to know which vitamins and phytonutrients we’re getting
in each meal. They also show us how easy it is to cook a delicious
variety of nature’s gifts. More Vegetables, Please! is a reference
and cookbook for anyone seeking optimum wellness.”

—Judy Brooks, executive producer and cohost of

Healing Quest on PBS Television Stations
 More
Vegetables,
Please!
Over 100 Easy & Delicious
Recipes for Eating Healthy
Foods Each & Every Day

ELSON M. HAAS, MD
PATTY JAMES, MS

New Harbinger Publications, Inc.

 Publisher’s Note

This publication is designed to provide accurate and authoritative information in

regard to the subject matter covered. It is sold with the understanding that the publisher
is not engaged in rendering psychological, financial, legal, or other professional services. If
expert assistance or counseling is needed, the services of a competent professional should
be sought.

Distributed in Canada by Raincoast Books

Copyright © 2009 by Elson M. Haas and Patty James

New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com

Cover design by Amy Shoup

Text design by Sara Christian and Amy Shoup
Illustrations by Jon Rubin
Acquired by Jess O’Brien
Edited by Marisa Solis

Library of Congress Cataloging in Publication Data on file

All Rights Reserved

 I wish to dedicate this book to the health of the family and home-
cooked meals. It’s so important to nourish ourselves and our loved
ones, and we begin that with fresh foods, especially vegetables. I pray
for Earth’s well-being so that she can continue to provide wholesome
food to all her people. And last, I dedicate this book to the family
garden. Grow some fresh vegetables with
your household and neighbors.

Blessings, Good Nourishment, and Stay Healthy,

—Dr. Elson

•••••

To my children—Olivia, Russell, and Kathryn—and my son-in-law,

David. I am honored to be your mother and so proud of each of you.
You are my life.

To my mother, Joan H. James, who has always nourished me

physically and mentally and whose wisdom inspires me.

To my granddaughter Brealyn Rose Trujillo. You are what keeps

me on my path. I will do whatever I can to make the world a
healthier place for you.

To my big, wonderful family and my “girls.” I can’t imagine life

without you.

To my dear friend Elson Haas, who has always believed in

me and supported me, I simply say, thank you.

—Patty James
Contents
Introduction by Dr. Elson Haas . . . 1

How to Use This Book: Making More Vegetables, Please! Work for You . . . 3

Chapter 1 Why More Vegetables?................................................................7

Healthy and Balanced Diet . . . 8
Important Phytonutrients . . . 9
Vegetables: Our Most Important Food Category . . . 10
Restoring the Acid/Alkaline Balance . . . 10
Environmental Reasons for Eating MVP . . . 11
Why Organic? . . . 12
Home Cooking! . . . 16

Chapter 2 Vegetables: What Are They and

How Should We Use Them?..................................................... 17
Vegetable Categories . . . 18
Vegetables in This Book . . . 24

Chapter 3 Bringing More Vegetables into Your Meals:

The Basics...................................................................................... 39
Simple Transitions . . . 41
More Vegetable Support . . . 42
Vegetarianism . . . 42
Seasonal Eating . . . 43
Kids in the Kitchen . . . 44
Transform Your Breakfast, Lunch, and Dinner . . . 46
Common Meals with MVP . . . 48
Shopping and Food Prep . . . 51
Basic Cooking Methods and Terms . . . 52
Safety in the Kitchen . . . 55

Chapter 4 Seasonings, Sauces, and Spreads........................................... 57

Basic Vegetable Reduction . . . 58
Carrot Reduction . . . 59
Pesto . . . 60
Maître d’ Hotel Butter . . . 61
Bouquet Garni . . . 62
Gremolata . . . 62

vi
 Gomasio . . . 63
Ghee . . . 64
Béchamel Variations . . . 66
Mushroom Gravy . . . 68
Marinara Sauce . . . 69
Traditional Aioli . . . 70
Garlic Herb Aioli . . . 71
Mustard Sauce . . . 72
Roasted Red Pepper Sauce . . . 73
Ginger-Sesame Marinade . . . 74
Salsa . . . 75
Tomatillo Relish . . . 76
Cucumber Feta Salsa . . . 77

Chapter 5 Appetizers and Dips.................................................................... 79

Chanterelle Crostini . . . 80
Dolmas with Feta and Cranberries . . . 81
Spring Rolls with Peanut Sauce . . . 82
Red Pepper Strips with Artichoke and Caper Filling . . . 84
Hummus . . . 85
Sprouted Garbanzo Hummus . . . 86
Roasted Garlic and White Bean Dip . . . 87
Guacamole . . . 88
Baba Ghanoush . . . 89
Spinach Dip . . . 90
Red Pepper “Cheese” Dip . . . 91

Chapter 6 Salads and Dressings................................................................. 93

Arugula, Beet, and Sunflower Seed Salad . . . 96
Southwestern Caesar Salad . . . 97
Cobb Salad with Carrot-Ginger Salad Dressing . . . 98
The Best Kale Salad Ever . . . 99
Spicy-Sweet Lime Slaw . . . 100
Asparagus Salad with Orange Vinaigrette . . . 101
Edamame Salad with Mustard Vinaigrette . . . 102
Arame Salad . . . 103
Potato Salad . . . 104
Health Nut Brown Rice Salad . . . 105
Pasta Salad . . . 106
Zesty Marinated Vegetables . . . 107

vii
 Basic Vinaigrette . . . 108
Avocado Dressing . . . 109
Chipotle Dressing . . . 110
Creamy Lemon-Ginger Dressing . . . 111
Chinese Chicken Salad with Mandarin Dressing . . . 112
Mediterranean Tuna Salad . . . 113

Chapter 7 Soups and Sandwiches...............................................................115

Vegetable Broth . . . 117
Mushroom Broth . . . 118
Chicken Broth . . . 119
Mineral Broth . . . 120
Minestrone Soup with Farro . . . 122
Golden Tofu Cauliflower Soup . . . 124
Split Pea Soup . . . 125
Tuscan Tomato Soup . . . 126
Winter Broccoli Soup . . . 127
Aztec Stew . . . 128
Borscht with Sautéed Carrots . . . 130
Gazpacho . . . 131
Cioppino . . . 132
Chicken Vegetable Soup with Noodles . . . 133
Sandwiches Galore . . . 134
Asian Inspired . . . 134
Italian Inspired . . . 134
Greek Inspired . . . 134
Mexican Inspired . . . 135
Grilled Cheese . . . 135
The Californian . . . 135
Tuna with a Twist . . . 136
Salad Sandwich . . . 136
Grilled Vegetable Sandwich . . . 136

Chapter 8 Entreés............................................................................................137
Vegetarian Main Dishes . . . 138
Ratatouille . . . 138
Tomato and Squash Tart . . . 139
Thai Tofu and Squash Stew . . . 140
Sesame-Crusted Tofu Stuffed with Vegetables . . . 141
Vegetarian Jambalaya with Smoked Tempeh . . . 142

viii
 Yam Shepherd’s Pie . . . 144
Barley and Winter Vegetable Risotto . . . 146
Brown Rice Sushi . . . 148
Vegetarian Chili . . . 149
Baked Beans . . . 150
Vegan Patties . . . 151
Spaghetti Squash Supreme . . . 152
Stuffed Baked Potatoes . . . 153
Baked Penne Pasta with Roasted Vegetables . . . 154
Macaroni and Cheese . . . 155
Egg Main Dishes . . . 156
Egg, Rice, and Veggie Bake . . . 156
Frittata Primavera . . . 158
Eggs and Sprouts Burrito . . . 159
Asparagus Quiche . . . 160
Fish Main Dishes . . . 161
Salmon en Papillote . . . 161
Fish Burgers with Tomato Relish . . . 162
Tuna Casserole . . . 163
Halibut or Salmon Sauté . . . 164
Red Snapper Veracruz . . . 165
Halibut Marengo-Style . . . 166
Poultry Main Dishes . . . 167
Turkey Meatloaf . . . 167
Weeknight Turkey Marsala . . . 168
Wheat-Free Zucchini Pizza . . . 169
Chicken with Artichoke Pesto and Wilted Spinach . . . 171
Baked Chicken and Veggie Taquitos . . . 172
Paella . . . 173
Chicken Pot Pie . . . 175
Meat Main Dishes . . . 176
Pot Roast with Carmelized Onions . . . 176
Beef Fajitas . . . 177
Old-Fashioned Beef Stew . . . 178
Hamburgers with a Twist . . . 179
Pork Tenderloin with Roasted Vegetables . . . 180

ix
Chapter 9 Vegetable Side Dishes.................................................................181
Grilled Asparagus . . . 183
Green Beans, Leeks, and Hazelnuts . . . 184
Corn and Cilantro Fritters . . . 185
Broccoli with Lemon and Gomasio . . . 186
Sauteéd Broccoli and Red Peppers . . . 187
Garlicky Beans and Greens . . . 188
Yam Casserole . . . 189
Roasted Winter Squash and Mixed Mushrooms . . . 190
Roasted Roots with Garlic . . . 191
Mashed Rutabagas . . . 192
Chinese Cabbage Sauté . . . 193
Caramelized Cauliflower . . . 194
Basic Grains . . . 195
Quinoa Tabbouleh . . . 197
Quinoa Pilaf with Fennel . . . 198
Wild and Brown Rice with Seasonal Vegetables . . . 199
Asian Rice Pilaf . . . 200
Carrot-Bulgur Pilaf . . . 201
White Beans with Shiitake Mushrooms and Roasted Garlic . . . 202
Lentil and Yam Curry with Broccoli . . . 203

Chapter 10 Desserts.......................................................................................205
Gluten-Free Flour Mix . . . 207
Chocolate Beet Cake . . . 208
Garden Cake . . . 210
Pumpkin Cake . . . 211
Butternut Squash Upside-Down Cake . . . 212
Zucchini Brownies . . . 213
Basic Cookies . . . 214
Zucchini-Pineapple Bread . . . 215
Brown Rice Pudding . . . 216
Rhubarb Compote . . . 217

Index . . . 219

x
 Acknowledgments

To all my students these past years, from my Summer Camp kids who truly made me
feel like I was making a difference in the world, to the many folks who felt like family when
they were in my kitchen, wherever that kitchen might be! Your health is my passion, and I
feel so blessed to be part of your lives. Thank you all.
To all the people at New Harbinger whose enthusiasm for our book is infectious and
who truly believe in this book’s message, thank you. Marisa Solís, our wonderful editor,
thank you for your never-ending patience and wise suggestions.

xi
 Introduction

How to Use This Book:

Making More Vegetables, Please! Work for You
We are truly excited to bring to you this book about adding more vegetables into any,
and hopefully most, of your meals. In following our tips and recipes, you’ll be improving
your nourishment and adding colorful, nutritious foods to your diet—and incorporating
new menus for yourself and your family. We are not putting a specific dietary label on this
book or on the meals and recipe ideas we provide; it’s not specifically vegan (eating no
animal-derived products, so excluding all meats, eggs, and dairy), lacto-vegetarian (eating
no meat or eggs but including dairy), vegetarian (eating no meat but including eggs and
dairy), or omnivorian (eating anything). This book is appropriate for everyone wanting
to eat a healthy diet while enjoying familiar foods and trying new dishes. Our goal is to
help you be your own nutritionist and healthy chef. This doesn’t need to be confusing or
complicated.
Let us give you a few tips on making this book work for you. First, you can obviously
look through it page by page, taking in information and being inspired by the ingredients
and recipes that you want to incorporate into your diet. Many people plan the “main” dish
or entrée first and go from there—and this book allows you to do just that in chapter 8,
which is devoted to entrées. Most recipes in that chapter offer recommendations for side
dishes with seasonal variations. A third way to use this book is to search for specific ingre-
dients, such as tomatoes or zucchini, in our index, and begin your menu there with a dish
you want to try. This book is also designed with the seasons in mind, so you can scour our
Eating Seasonally sidebars for guidance when a vegetable is coming out your ears and you
need new inspiration! And finally, we say use this book as a guide, meaning you don’t have
to follow it to the T. Use your imagination to get creative in the kitchen—enjoy the process
and the food!
Many recipes have serving suggestions, so you don’t have to think too hard about what
to pair your dish with—we’ve done that for you. Many vegetable “side” dishes (we dislike
calling them side dishes, as we think that many are hearty, nutritious,
and fabulous enough to not be relegated to the “side” and instead
to the “center,” but we defer to cookbook standards here) have sug-
gestions for entrée selections. Consider making up some new menu
plans for the week and, if you have a family, involve them in this
process. When kids in particular are part of the process, they are
more likely to learn about and make good, healthy eating choices for
the rest of their lives.
Chapter 1 provides an overview of what vegetables are and
more than a dozen reasons why they are essential to a healthy
eating routine. We discuss the chemical makeup of vegetables
in very basic terms so that you really understand why they’re
fundamental to a healthy diet and properly functioning body.
In chapter 2 we divide vegetables into categories so that you can

3
 More Vegetables, Please!

understand which vegetables are related and what some of their group characteristics are.
Then we list every vegetable mentioned in this book, giving nutrient info, cooking tips, pairing
suggestions, and more. Chapter 3 gets you ready to bring more vegetables, please (MVP)
into your diets with tips on produce shopping, transforming common unhealthy meals,
getting children involved in meal preparation, and more. There’s even a list of cooking
terms used in this book for your reference.
Chapters 4 through 10 are filled with carefully selected recipes that are healthy, deli-
cious, and, of course, contain at least one vegetable (though most average three or four).
Each chapter opens with an introduction, followed by several scrumptious recipes. Many
recipes feature highlighted information in the following categories:
• Eating Seasonally, which provides vegetable choices by the season
so that you’re always consuming the freshest local produce all year
long

• Variations, which suggests ways to tweak the recipe for a slightly

different flavor, for MVP, and more

• Health Note, which provides interesting nutritional facts

• Cooking Tip, which offers advice on food prep and cooking

techniques

• Kids in the Kitchen, which provides simple ways to include children

in the cooking experience

Our recipes can be used both as a step-by-step manual and as a base from which to
experiment. Be creative! Try our Variations suggestions, or invent your own; they will
change the spiciness or flavor or consistency of the dish, and this is what makes cooking—
and eating—fun. Also, many recipes provide seasonal vegetable alternatives. So don’t skip
over a recipe because its name implies a winter dish—modify it to include whatever is local,
fresh, and in season.

4
 Introduction

Understanding the when a fatty ingredient like oil is added,

the percentage can really climb. That is
Nutrient Data why some salads will show a high percent-
Patty uses MasterCook, a recipe- age of fat—it’s all in the dressing. Another
management software, to calculate the example is our Grilled Asparagus recipe;
nutrient information for each dish in you’ll read that 80.2% of calories are from
this book. Oftentimes, after creating a fat. This doesn’t mean that the recipe will
recipe or changing an old recipe, Patty immediately clog your arteries, it simply
will examine the nutrition content only to means that because asparagus have very
find some imbalance: inadequate protein, few calories, the olive oil and cheese called
or too much sodium. In these instances, for in the recipe are the major sources of
Patty has recreated the recipe until the calories and fats, thus the higher percent-
data is within healthy limits (Aren’t you age. Although a recipe’s data may show
glad you didn’t have to do this?) So, you that it’s high in fat, be sure to consider the
can be sure that these recipes really have amount of calories and whether the meal
been tested (and retested) with your consists of mainly vegetables—it can still
health in mind. We are pleased to offer be incredibly nutritious and healthy.
this information to you to assist in plan- Also be cognizant of your sodium
ning your meals. amount, as Americans consume too
It’s important, however, that you much salt. Some vegetables have a natu-
understand how to read the nutrition rally high sodium content and thus some
information. The percentage of fats noted recipes are higher than others in sodium
on a nutrition label, or even in this book, even though there is no added salt.
for a given food can be confusing. What’s Please see the Health Note for the Split
important to keep in mind is that some Pea Soup recipe (page 125) about recom-
foods, like vegetables, have few calories, so mended sodium intake.

Overall, we want to teach you to add MVP to recipes not as an afterthought but as a primary
focus of every meal you eat. For vegetarians this might come easily, though not always. For
meat-lovers it might take a little more thought, but we have revised many common meat-
centered meals to include more veggies, so you don’t have to do all the thinking.
Our hope is that this is the book that’ll always be on your counter, the one that you
refer to often. Moreover, we hope it will alter the way you think about and utilize food in
your and your family’s diet, supporting better health for all.
Enjoy!

5
 Chapter 1

Why More
Vegetables?

T
he word “doctor” comes from the Latin word doctore,
which translates as teacher. So in that sense, we are
both teachers, whether caring for patients or running
a cooking school. We both make it our mission to inspire and
guide people to live most healthfully, and we feel strongly that
how you look and feel is a result of how you live. Thus, if you
want to feel better, something has to change. Most often that is
within your lifestyle—and especially in your diet.
Now and for decades, much of our work has focused on
nutrition and the many facets of diet, epidemiology (what causes
illness), and the wonderful world of nutritional and herbal sup-
plements, an exciting and ever-advancing field. We have studied,
cooked, and written recipes, often in collaboration with some
of the most imaginative chefs out there. At the same time, we
are very familiar with feeding families for fitness and health, as
Elson did with his two children and Patty did with hers. Also,
we have reviewed hundreds of new and old diets, programs, fads,
and food fantasies that have traveled across the recent decades,
from vegetarian to high protein to low carbs and high fiber.
Interestingly, the universal message consistently professed by
the physicians, nutritionists, and government employees who’ve
authored the diet regimens is: Eat more fresh foods and more veg-
etables and fruits. Everyone says that!
 More Vegetables, Please!

We believe that the best current eating program to keep us healthy and more alkaline
(we’ll explain that later) is 50 percent vegetables (by volume). This high-vegetable diet is
especially helpful to maintain or even drop weight. It includes a focus on green veggies in
particular and less of the more-caloric and starchy vegetables, like potatoes and carrots.
This diet also provides consistent and lower-calorie, nutrient-rich vegetables that contain
higher amounts of water than more-concentrated fats and protein foods; more veggies (and
fruits) keep the body hydrated.

Healthy and Balanced Diet

Vegetables make up an important part of a healthy diet; we believe they’re the most
important part. If we are eating a sufficient amount of fresh veggies in our diet, then we
are also consuming a diet that typically meets the criteria that Dr. Haas suggests are the
qualities of a healthy diet. That includes:
• Natural foods fresh from nature
• Seasonal eating within our local, natural cycle
• Fresh foods and vegetables eaten right after being picked
• Nutritious foods, which means veggies, veggies, veggies
• Tasty and appealing veggies, which add flavor
• A variety of foods, which naturally creates a balanced diet
• Well-combined foods, which allows for better digestion and assimilation of
nutrients

To balance our diet, we need to move from what we learned in school about eating
meats and dairy products as part of every meal, which began as a marketing plan from the
dairy and meat associations nearly a century ago. It takes a while to change habits, yet this
is a valuable one to work on for the health and wellbeing of individuals and families. We
must move toward the New Basic Four.

O ld Basic Four New Basic Four

Animal meats Vegetables

Dairy products Fruits

Cereal grains Whole grains and legumes

(beans and peas)

Fruits and vegetables Proteins and fats/oils

(vegetarian: nuts and seeds;
omnivorian: dairy, eggs, and meats)

8
 Why More Vegetables?

The New Basic Four has a greater focus on fresh fruits and vegetables instead of the
higher animal food intake that we believe—and research shows—causes much more conges-
tive and chronic diseases. With the New Basic Four, we are focusing on more vegetarian-
based meals, along with some reasonable amounts of proteins and fats. This leads to a
generally more nutritious diet, which we all need.
A diet following this plan might include fruits and whole grains for breakfast, often
with some nuts and seeds added, wherein raw and organic are the best
choices. Lunch and dinner can focus on vegetables with
some added protein and/or starch, such as rice and
vegetables with tofu or chicken, or a big green salad
with some tuna or salmon, as a couple nourishing
examples.

Important Phytonutrients
The study of “plant nutrients,” or phytonutrients, has become an important area of
study for researchers. For example, we know that phytonutrients feed your cells and tissues
and can serve as antioxidants. These include fresh chlorophyll; carotenoids like beta-
carotene; flavonoids and flavones such as quercetin and hesperidin; tannins/polyphenols;
alkaloids and glycosolides; and sulfur compounds. It is these phytonutrients that basically
provide the color, smell, and taste of fruits and vegetables. Although not proven yet, it
is extremely likely that we need many of these phytonutrients for bodily functions and
overall health. You can review more about this topic beginning on page 295 of Elson’s
book Staying Healthy with Nutrition (2006).
Each fresh fruit and vegetable has very specific phytonutrients, and each one has differ-
ent, yet specific, supportive or protective action in the cells and tissues. We are continually
learning about the many functions that these new nutrients play in our body. For example,
we know most about the carotenoids and the antioxidant protection they provide. These
orange, red, and yellow pigments are found in such foods as peppers, pumpkins, canta-
loupe, cherries, papaya, mango, cabbage, and carrots. The most known, beta-carotene, is
quite high in carrots (and drinking too much carrot juice can cause your skin to be tinted
by this orange pigment). The beta-carotene converts in the body to the vitally necessary
vitamin A that supports your eyesight, skin health, and immune system.
Flavonoids and flavones are found in almost every fresh food from Nature. They have
anti-inflammatory, anti-allergy, antioxidant, and cancer-preventive actions. Bioflavonoids
are often included in nutritional supplements, especially in vitamin C products. Quercetin,
lutein, and hesperidin are the most commonly known, and these are naturally extracted
from the white pulp that surrounds citrus fruit. Elson uses quercetin quite often in his
practice in a program to reduce allergic reactions to foods and the environment. In appro-
priate amounts, it has a good anti-allergy, antihistamine effect. Each natural food—from
fruits and vegetables, to nuts and seeds, to grains and beans—has specific phytonutrients
that relate to their colors, flavors, and functions in the body.

9
 More Vegetables, Please!

Vegetables: Our Most Important Food Category

At least half of your lunch and dinner plate should consist of vegetables, which are
generally low in calories, high in nutrients (vitamins, minerals, and especially phytonutri-
ents), high in dietary fiber (which helps with waste elimination and prevents diseases of the
intestines), and natural enzymes (which help you digest your foods).

Raw or Cooked?
It comes down to one simple fact: The fresher the vegetable, the more nutrition and
enzymes it generally contains. Although many of the nutrients will remain in your veg-
etables even when you cook them, you can lose some of the vitamins, especially the water-
soluble vitamins B and C, when you cook the vegetables. Cooking also breaks down some
of the fragile enzymes. (Making soups with veggies may be an exception here, since most
of the nutrients stay in the soup.) The minerals and fat-soluble vitamins (there are only a
small amount in most veggies) will have more stability during cooking. Thus, in general,
eating vegetables in their raw state offers the most potential nutrition.
We write “potential nutrition” because many people do not chew their food well
enough to break them down and digest them sufficiently. Not chewing vegetables properly
can actually prevent you from benefiting from their full nutrients. We suggest that you
cook vegetables lightly to soften them a bit—as well as to maintain some of their freshness,
texture, and flavor. This is especially important for the elderly or people with sensitive
teeth.
Ideally, as you embrace a 50 percent vegetable diet, you want some raw and some
cooked veggies. We’ll show you how to do this with cooked vegetable mixtures and
veggie purées, which have the added benefit of already being broken down to digest-
ible size! Eating fresh greens in a salad is a daily part of a good diet. The organic mixed
greens and lettuces, beyond the Iceberg Age, offer great nutrition and low calories, and,
without tons of salad dressings, they are an important part of a weight reduction and
maintenance program.

Restoring the Acid/Alkaline Balance

The acid/alkaline balance in your diet is also quite important. In fact, this relates
to Elson’s belief that there is one primary disease: cellular malfunction. The first of two
causes is the lack of necessary nutrients that your cells need to do their thousands of func-
tions every moment of every day of your life. Thus, you need foods that supply all the
vitamins, minerals, amino acids, fatty acids, and phytonutrients.
The second cause is toxins—the chemicals that we get from food, air, and water,
plus metals like lead and mercury, all of which may interfere with enzyme and cell
function. People suffering from diseases and disease-like symptoms typically have
these deficiency and toxicity issues. It’s the overconsumption of acid-forming foods
that leads to excess mucus and toxicity, and then inflammation and degeneration of

10
 Why More Vegetables?

the body tissues. This causes aging. Even the common cardiovascular diseases are now
known to be caused by inflammation.
Let’s look at this acid/alkaline issue a bit more. When foods are broken down in the
body, they leave a residue, or ash, that has an acid or alkaline pH. The term pH stands
for pressure of hydrogen, and it ranges from 0 to 14, neutral water being a pH of 7.0. A
pH above that is alkaline and below that is acid. Your body tissues and blood are main-
tained at the alkaline pH of 7.41, and you have many mechanisms that keep that close.
It is these many buffering actions with the kidneys, tissues, and even bones that alter
the body’s health and cause many problems. You buffer or store these extra acids in your
tissues, which can slowly inflame, damage, and age them. Most people in the Western
world consume too many acid-forming foods—flour and sugar products, animal meats and
cheeses, sodas and baked goods—and prescription drugs and are exposed to too many
chemicals. Fruits and vegetables are primarily alkaline-forming, and that’s why we want
you to say, “More vegetables, please!”

Environmental Reasons for Eating MVP

Avoiding chemicals is another important factor in protecting your health, and the
health of our precious life-giving and food-providing dear Mother Earth. Can you tell Patty
and Elson are friends of the environment? What each of us does to Earth, we do to our
own bodies, as we eventually are exposed to the same substances, such as the mercury in
the ocean and the chemicals in our food and water sources.
Ideally, local produce and organically grown foods are your best choices for avoiding
introduced chemicals, yet there is some current thinking that locally grown food is even
more important than organic food grown elsewhere. We think that when-
ever you can purchase either (or both!) you will be allowing yourself
the freshest, healthiest option possible. We are fans of living health-
fully with the seasons and supporting the local environment. The
cost of shipping foods around the world is great both in adding cost
to our foods and pollution to the air, since many growers choose to
chemically treat the foods even more when they are shipped long
distances. For these reasons, you might consider growing some
(or all!) vegetables in your own garden.
Also, poor soil quality may not provide the best nutrients
to our foods; thus, a carrot from one place may not provide
the same nutrition as a carrot from another. So make sure your
organic farm is using quality products.

11
 More Vegetables, Please!

Why Organic?
When you select organic foods, you are choosing more-nutritious foods, saying no to
chemicals in you and your families’ bodies, and supporting sustainable agricultural prac-
tices, which is environmentally imperative.

Top 10 Reasons to Buy Organic

Here are 10 reasons to choose organic food according to the California Certified
Organic Farmers (CCOF):

1. PROTECT FUTURE GENERATIONS 3. PROTECT WATER QUALITY

“We have not inherited the Earth from Water makes up two-thirds of our
our fathers, we are borrowing it from our body mass and covers three-fourths
children.” —Chief Seattle of the planet. The Environmental
The average child receives four times Protection Agency (EPA) estimates
more exposure than an adult to at pesticides—some cancer causing—con-
least eight widely used cancer-causing taminate the groundwater in thirty-
pesticides in food. Food choices you eight states, polluting the primary
make now will impact your child’s source of drinking water for more
future health. than half the country’s population.
2. PREVENT SOIL EROSION 4. SAVE ENERGY
The Soil Conservation Service esti- American farms have changed drasti-
mates more than three billion tons of cally in the last three generations,
topsoil is eroded from U.S. croplands from family-based small businesses
each year. That means soil erodes dependent on human energy to large-
seven times faster than it’s built up scale factory farms. Modern farming
naturally. Soil is the foundation of uses more petroleum than any other
the food chain in organic farming. single industry, consuming 12 percent
However, in conventional farming, of the country’s totally energy supply.
the soil is used more as a medium for More energy is now used to produce
holding plants in a vertical position synthetic fertilizers than to till,
so that they can be chemically fertil- cultivate, and harvest all the crops in
ized. As a result, American farms are the United States. Organic farming is
suffering from the worst soil erosion still based on labor-intensive practices
in history. such as hand-weeding, green manure,
and crop covers instead of synthetic
fertilizers to support soil.

12
 Why More Vegetables?

5. KEEP CHEMICALS OFF YOUR PLATE also a serious problem in developing

Many pesticides approved for use by nations, where pesticide use can be
the EPA were registered long before poorly regulated. An estimated one
extensive research linking these million people are poisoned annually
chemicals to cancer and other by pesticides.
diseases had been established. Now 7. HELP SMALL FARMERS
the EPA considers 60 percent of all Although more and more large-scale
herbicides, 90 percent of all fungi- farms are making the conversion to
cides, and 30 percent of all insecti- organic practices, most organic farms
cides carcinogenic. A 1987 National are small, independently owned family
Academy of Sciences report estimated farms of fewer than one hundred acres.
that pesticides might cause an extra It’s estimated that the United States
four million cancer cases among has lost more than 650,000 family
Americans. The bottom line is that farms in the past decade. Organic
pesticides are poisons designed to kill farming is one of the few survival
living organisms and can also harm tactics left for family farms.
humans. In addition to cancer, pesti-
cides are implicated in birth defects,
8. SUPPORT A TRUE ECONOMY
Although organic foods might seem
nerve damage, and genetic mutations.
more expensive than conventional
6. PROTECT FARM WORKERS foods, conventional food prices don’t
A National Cancer Institute study reflect hidden costs borne by taxpay-
found that farmers exposed to her- ers, including nearly $74 billion annu-
bicides had six times more risk than ally in federal subsidies. Other hidden
nonfarmers of contracting cancer. In costs include pesticide regulation
California, reported pesticide poison- and testing, hazardous waste disposal
ings among farm workers have risen and cleanup, and environmental
an average of 14 percent a year since damage. For instance, if you add in
1973 and doubled between 1975 the environmental and social costs of
and 1985. Field workers suffer the irrigation to a head of lettuce, its price
highest rates of occupational illness would range between $2 and $3.
in the state. Farm worker health is

13
 More Vegetables, Please!

9. PROMOTE BIODIVERSITY 10. TASTE, as in BETTER FLAVOR

Mono-cropping is the practice of There’s a good reason why many
planting large plots of land with the chefs use organic foods in their
same crop year after year. While this recipes—they taste better. Organic
approach tripled farm production farming starts with the nourishment
between 1950 and 1970, the lack of of the soil, which eventually leads to
natural diversity of plant life has left the nourishment of the plant and,
the soil lacking in natural minerals ultimately, our palates.
and nutrients. To replace the nutri-
ents, chemical fertilizers are used, For more information about organic
often in increasing amounts. Single food and farming, and for the
crops are also much more suscep- sources of the various studies men-
tible to pests, making farmers more tioned, contact California Certified
reliant on pesticides. Despite a tenfold Organic Farmers at www.ccof.org.
increase in the use of pesticides
between 1947 and 1974, crop losses
due to insects have doubled—partly
because some insects have become
genetically resistant to certain
pesticides.

14
 Why More Vegetables?

If you are not able to purchase everything organically grown, at least consider those
items that you consume every day. Also, invest in foods whose parts you are eating might
have been directly sprayed, such as leafy greens; a food that can be peeled, like an orange,
could be overlooked. Need more guidance? According to the Environmental Working
Group (www.ewg.org), a watch group that measures produce crops and shipment for pes-
ticide and other chemical residues, these are the top 10 most heavily sprayed foods, in
alphabetical order:

Apples
Bell peppers
Celery
Cherries
Grapes
Nectarines
Peaches
Pears
Raspberries
Strawberries

In other words, this list represents the foods that you’ll most often want to buy organic.
And ideally, you should add to this list anything that you or your children consume on a
daily basis, such as bananas or rice or baby food.
It is also a good idea to purchase milk, egg, and meat products organically grown or
raised. All these foods may contain additives and various growth hormones. Also, some of
the most concerning chemicals are stored in the fats of the food, and thus dairy products
and especially butter (all fat) are good to buy organically produced.
Organically grown foods are definitely becoming more available and more cost compet-
itive. When you choose local and organic food, the food hasn’t traveled across the country
(or the world for that matter) and therefore is more nutritious and certainly tastes better. It
typically is not treated as much to protect it from damage, mold, or insect infestation. You
are also supporting your local farmers and local economy. Many farmers offer
Community Supported Agriculture (CSA) programs. This is a system
whereby you receive food directly from the farmers who produce
it. If you are a member of CSA, you will either pick up or have
delivered a weekly box of produce that was picked fresh that
day for you right off the farm. You receive what is seasonal,
taking the guesswork out of what is available in your area.

15
 More Vegetables, Please!

Home Cooking!
Home is where the heart is, or, more appropriately, home is where the kitchen is. We
all know that families and friends always seem to gather in the kitchen. It’s comforting
for most of us; the simple act of enjoying a meal at the table is an important aspect to the
quality of our lives. It’s the time to talk about the day’s events and simply catch up. For
children, the family meal is extremely important. There are studies that show that children
who eat with their families, whether it be one parent or a large family, perform better in
school, are more likely to attend college, and are less likely to do drugs. Even if your day
has been very busy and you have purchased ready-made food, dine at the table. Let’s dine,
not simply eat.
Keep in mind that children learn behavior early in their lives, and these patterns
become deeply laid for later years. So, set a good example! Teach your children to set the
table, wait for the cook to sit down before eating, place their napkins in their laps, and not
gulp down their food. These are all lessons in good manners—civility in the dining room,
if you will. Take a moment before you eat to be thankful for the food in front of you. It’s
good for your soul and for your digestion! So how do you create meals that will bring your
family together and give your children the foundation for a lifetime of healthy eating? It all
begins with health education and making good choices in your foods.
Patty James, who is a great chef and teacher, will lead the way in showing you how to
add those many-colored vegetables into your meals. We will make it simple and fun and,
we assure you, quite tasty, such that no more will you hear, “Yuck, vegetables!” but the new
request from our children, family, and friends: “More Vegetables, Please!”

16
 Chapter 2
Vegetables: What
Are They and
How Should We
Use Them?

V
egetables come in all colors, shapes, sizes, textures,
and flavors. In this chapter, we will explore the
wide variety of veggies from our productive Mother
Earth. We will first go through their different classes, what
each group provides, and what specific vegetables lie within
each classification. Then we will discuss each in the alpha-
betical list below. Clearly, the vegetable queendom offers
our widest variety and choices in food, yet they seem to be
a second-class object to most people living in the modern
world. We want to change that thinking for the health ben-
efits of all. Since many nutritional authorities consider veg-
etables to be our most important category for good health,
and the authors of this book agree, then it makes sense to
know all we can about these important foods and learn how
to prepare them so they are palatable, even loved, by most
people. That’s our goal. Are you with us?
 More Vegetables, Please!

Why You Should Love Vegetables

We mentioned the following points in chapter 1, but it never hurts to repeat a
summary of the benefits of eating more veggies:

• Vegetables contain high amounts of water and thus support

hydration.
• Vegetables contain good amounts of many vitamins and minerals
and are thus very nutritious foods that are needed by our body for
proper function.
• Many vegetables contain chlorophyll—made from light energy, or the
sun’s rays—which is a refreshing, vitalizing, and detoxifying plant
substance.
• Vegetables contain many known and unknown phytonutrients that
provide much support for the proper function and protection of the
cells in our body.
• Vegetables contain fiber, which supports good health and proper
bowel function.
• Most vegetables can be eaten raw for best nutrition, or they can be
steamed, baked, roasted, or fried to bring out other flavors.
• Most vegetables can be juiced for an invigorating and nutritious
beverage or meal.

Vegetable Categories
Every vegetable has a certain genus and species, just as we humans are Homo sapiens,
and each also has a family, just as we do. Most of the categories we describe here are
part of that classification. However, many are more general and categorize the vegetables
into related groups, such as the Leafy Greens. The following review offers a summary
and similar classification as Dr. Haas presents in his nutrition text, Staying Healthy with
Nutrition. Mostly we are looking at how they are presented to us, rather than their genetic
classification.
Let us make a couple comments about two families of vegetables: the nightshades and
the cruciferous vegetables. The nightshade family, sometimes referred to as the “deadly
nightshades,” is not really that deadly. Some parts of some of the plants can be poison-
ous, yet their name comes from the idea that they irritate people’s joints, especially those
prone to arthritis. This doesn’t seem to be the case. Most everyone eats nightshade plants
regularly, as they are the most common vegetables consumed. These include potatoes,

18
 Vegetables: What Are They and How Should We Use Them?

Vegetable Categories* At a Glance

Leafy Greens Ocean Vegetables: Seaweed
• Cabbage, chards, collards, kale, • Agar-agar, arame, dulse, hijiki,
lettuce, spinach, watercress kelp, kombu, nori, purple laver,
wakame
Vegetable Flowers
• Artichokes, broccoli, Brussels Fungi: Mushrooms
sprouts, cauliflower • Button, chanterelle, maitake,
morels, oyster, reishi, shiitake
Flowering Vegetables
• Cucumbers, eggplant, peppers, Legumes: Peas and Beans
pumpkins, squashes, tomatoes • Azuki (also spelled “adzuki” or
“aduki”), black, green, kidney,
Stem and Stalk Vegetables
lentil, lima, mung, navy, red, snap
• Asparagus, celery, leeks, rhubarb
pea, sweet pea, wax
Roots and Tubers
Sprouts: Seeds, Legumes, and Nuts
• Beets, carrots, garlic, onions, pars-
• Alfalfa, clover, and radish; black,
nips, potatoes, radishes, rutabaga,
lentil, and mung beans; almond
sweet potatoes, turnip, yams
and sunflower

*Categorized mainly by the part of the plant used.

tomatoes, bell peppers, eggplant, and nicotine (yes, cigarettes are in the nightshade family,
and maybe that’s why they got the deadly handle; the rest are not really deadly).
Truly, any foods that we overconsume can lead to reaction and inflammation.
That’s why doing elimination diets can help us decipher what causes problems and
what foods are good for us. So if you have a negative reaction after eating some or a
lot of nightshade foods, it may be the quantity, and not the vegetable itself, that is the
problem.
Cruciferous vegetables have a much better reputation than nightshades. These include
broccoli, cauliflower, cabbage, and Brussels sprouts. They are thought to have anticancer
effects, antioxidant nutrients, good fiber, and lots of nutrients. There’s nothing wrong
with all of that. So, ideally eat some of these “cruciferi” every day. Raw cabbage in salads,
lightly steamed broccoli and cauliflower, and even those dreaded sprouts from Brussels.
Vegetable stir-fries are great, and even roasting any of these in the oven can work. Let’s
have more fun with all of these colorful veggies!

19
 More Vegetables, Please!

Leafy Greens
There a great variety of leafy greens grown all over the world. They easily grow during
the spring, summer, and autumn in your locale and can be grown in the garden, in pots
or boxes on your deck, or in greenhouses. They are definitely the most important veggies
to consume because they provide such great nutrition, fiber, and purifying (chlorophyll-
rich) foods. They are known for their folic acid (a B-vitamin), their carotenoid antioxidant
pigments, some vitamin C, and many minerals, especially the vital magnesium, which is
the core molecule of chlorophyll, which is the “blood” of the plant and related to human
hemoglobin (wherein iron is the core molecule).
So, eat those greens! There are many different lettuces that can be consumed raw in
salads; we recommend green salads daily. Also, lightly steamed greens—like spinach, chard,
kale, and collards—are great on their own; with some extra-virgin olive oil, garlic, and other
herbs; or added to stir-fried or steamed veggies just before the cooking time is up, since
these leafy greens need very little cooking to soften and bring out the flavors. Cabbage is
a cruciferous veggie, however it goes so well with these greens that we include it here, and
it’s great steamed in mixed-veggie juices or chopped raw into a salad.

Vegetable Flowers
This category includes the plants whose parts we eat will actually become a flower.
Examples of these are artichokes, broccoli, Brussels sprouts, and cauliflower; the latter
three are in the cruciferous family mentioned above. Well, maybe cabbage is a flower in
the making, too. All of these are very nourishing veggies with fiber and vitamins A and C,
folic acid, and minerals absorbed from the soil. Also, many people enjoy eating flowers.
They can add quite a tasty and unusual flavor to a salad. Common flowers eaten include
nasturtium and borage, wild mustard and radish, chives from onion plants, chrysanthe-
mum and marigolds, and many more.

Flowering Vegetables
This class is one that causes some confusion, since many of these vegetables are really
the “fruits” of the plant. As with many fruit trees, nuts, and vegetables, the plants in
this category produce a flower first, and then that flower base grows into the “fruit.” For
example, there are flowering trees that produce apples and cherries, peaches and pears…
yet flowering plants also produce “vegetables” like tomatoes and peppers, zucchini, and
eggplant. Most of these flowering vegetables are from small bushes (peppers and eggplant)
or vines (tomatoes, cucumbers, and sweet peas), and not from trees (like the apple). Many
of these plants have mid- to late summer (peppers and tomatoes) and autumn harvests
(eggplant and squashes).
Each one in this category varies in its water content and nutritional value. Cucumbers
and tomatoes are mostly water, peppers more in between, and pumpkins and other squashes
along with eggplant are a bit denser or “meatier.” The seeds of many of these plants often
have additional nutrients, such as vitamin E and essential oils. Cucumbers and tomatoes
can be eaten raw, whereas the squash vegetables are great lightly baked or roasted.

20
 Vegetables: What Are They and How Should We Use Them?

Stem and Stalk Vegetables

This group includes asparagus, celery, leeks, green onion stalks
(chives), and rhubarb. These are often more focused seasonally, with
asparagus coming in the spring, and then eaten raw with dips or
lightly steamed. Rhubarb must be cooked and is quite bitter. Leeks
can be used in soups or cooked veggie dishes, while chives and
green onions can be chopped and added raw to salads, added
fresh to soups, or cooked in dishes. Celery is a watery vegetable
that is great to chomp as a snack, especially for those looking
to stay trim. Kids will enjoy them in their lunches, especially
with peanut or almond butter spread into the celery stalk.
Overall, this group has many vitamins and minerals as
well as fiber.

Roots and Tubers

Roots and tubers are likely the most commonly consumed
veggie world-wide, with potatoes leading the way. Roots and tubers grow underground:
Carrots and beets are common roots, while potatoes are a common tuber, which is a
projection off the root, maintaining its ability to keep producing when the edible part is
extracted from the soil. These plants tend to be the starchiest of the vegetable kingdom,
with a high sugar content yet with good fiber. Beets are one of the “sugar” plants, with
beet-sugar sweetener coming from them.
Garlic and onions are the less starchy in this group and more medicinal and spicier,
with lots of nutrients and not many calories. Radishes are also low in calories and a good
cleansing food; they could be eaten much more often in our American diet. Potatoes have
good amounts of many nutrients, with minerals like potassium and magnesium, while
yams and sweet potatoes have more beta-carotene and a sweeter flavor.

Ocean Vegetables: Seaweed

Sea vegetables are an untapped source of nutrition for most people. Ocean water is like
our blood, with loads of minerals, including salt and important iodine for healthy thyroid
function. Seaweed is more typically used in Oriental cooking, yet Westerners are embrac-
ing this food group more in their diets. Soaking seaweed and rinsing it and then adding
it to veggie dishes is one way to incorporate arame and hijiki; toasting nori and eating it
crispy and crunchy is great, or using big sheets of it to wrap rice and other veggies, like
scallions and avocado, offers a nutritious and tasty meal.

Fungi: Mushrooms
The fungi food group is a gourmet class of the vegetable beyond the white common
button mushrooms people use in salads or sautéed with vegetables. We use them often, as

21
 More Vegetables, Please!

they have some protein yet very few calories; they are considered to be the “meat” of the
vegetable world with their good protein content. Mushrooms, like tofu, pick up the flavors
of the ingredients in the dishes to which they’re added. More-exotic mushrooms include
chanterelles, boletus, and morels. The shiitake has become more popular as a very tasty
and nutritious mushroom. French chefs use many varieties, as do Oriental cooks.

Legumes: Beans and Peas

Beans and peas are in the vegetable arena yet
are more often classified with the seeds of the
plant. Contained in the pods of the plant, they
are typically the potential future plant. They
are starchy and have some protein, and some
have good fatty acids, as does the peanut,
which is a legume and therefore misnamed.
(Well, maybe it is a cross between a pea and
a nut, get it?)
In general, legumes are an important part of a vegetarian diet and a useful food group
for those of us wanting to reduce our meat consumption. Soaking beans and cooking them
is the common way they are prepared. They often cause gas in people’s digestive tracts,
but this can be reduced during the soaking process. It is also minimized when beans are
sprouted, and this is the most nutritious way to consume them.

Sprouts: Seeds, Legumes, and Nuts

Soak any peas, beans, raw seeds, or nuts and they will begin to grow tails, which is the
beginning of a new plant. During the following one to three days, they utilize the starch to
grow and have improved protein and nutritional content.
When you sprout seeds—as well as beans, nuts, and grains—you are beginning the
growth of a new plant. These power-packed foods contain the future of their generation
and can generate future health for us. As sprouts are a living food, they are an incredible
source of enzymes that are needed for digestion and assimilation of the proteins, carbo-
hydrates, and fats contained in them. The digestion and assimilation of
vitamins, minerals, and trace elements are also partly dependent on
enzyme activity. The greatest enzyme activity in sprouts is between
germination and seven days. See the sidebar Sprouts:
An Instant Garden in Your Home!, page 23.

22
 Vegetables: What Are They and How Should We Use Them?

Sprouts: An Instant ful addition to rice dishes, while onion

or radish sprouts are great in coleslaw or
Garden in Your Home! potato salad. Try puréeing your favorite
Sprouting is simple. All you need sprouts and topping your vegetables with
is a glass jar and a mesh lid or piece of the purée (try our Sprouted Garbanzo
cheesecloth and a rubber band. Place Hummus, page 85). Alfalfa sprouts are
your seeds or beans in the jar, generally a a nice addition to an omelet (or with
quart size, cover with pure nonchlorinated scrambled eggs—see our Eggs and Sprouts
water to double or triple the height of the Burrito, page 159), and many sprouts are
seeds, and soak for eight to ten hours or perfect in baked beans. Experiment!
overnight. Place a fine-mesh lid on the jar, We suggest beginning with 2 to 3
or use a piece of cheesecloth (something tablespoons of seeds to see how you and
that will allow the water to drain, but not your family like the various flavors and
the seeds or beans) secured with a rubber increase as desired in your future experi-
band, and drain out the water. Keep the ments. Keep them in the refrigerator
jar out of direct sunlight and rinse at least after they have sprouted. Here is a chart
twice a day. The sprouts will increase with sprouting times for various seeds
several times over in volume. If you have and beans:
children, this can be their fun “garden-
ing” task. Alfalfa 3–4 days
We like to eat most sprouts within
Amaranth (do not soak) 2–4 days
the first two to three days, although
sprouted greens like sunflower sprouts or Buckwheat 1–3 days
the new “micro” greens may take a couple
days longer. Some of these green sprouts Clover 3–4 days
are grown in trays of soil that are 1–2 Garbanzo 3–4 days
inches deep. Legumes and nuts do better
in a jar. Dr. Haas’s favorite colorful sprout Lentil 2–4 days
mix is a combination of red lentils, mung
Mung 2–4 days
beans (green), garbanzo beans (beige), and
red azuki or black beans. These are all Radish 3–5 days
edible once they sprout little tails around
day two. Rye 2–3 days
Add the green sprouts to sandwiches Soybean 3–6 days
and wraps, and the legume sprouts to
salads and stir-fries. Add sprouts to your Sunflower 3–5 days
favorite sandwich spread or chopped in
Wheat berry 2–3 days
deviled eggs. Lentil sprouts are a wonder-

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 More Vegetables, Please!

Vegetables in This Book

The following alphabetical list includes the vegetables we utilize in this book with a
brief discussion of what they are and some ideas about their uses and nutrient content.
Take the time to really learn about your vegetable friends and how to use them to nourish
the human body and soul.

Artichokes
One of the “vegetable flowers,” artichokes are in the thistle family and offer dietary
fiber, vitamins A and C, calcium, magnesium, phosphorus, and even some
iron. Simply trim the stickers on the end of the leaves with scissors and
steam for 30–40 minutes, depending on the size of the artichoke.
Enjoy the meaty ends of the leaves, and, when you get down to the
center, scrape off the fibrous “hairs” and enjoy! You can use all
kinds of dips for the artichoke, the classics being butter and lemon
and salt, or extra-virgin olive oil and soy sauce. Really any dip or
dressing will work.

Arugula
The peppery leaves of arugula add a wonderful zest to your
salads alone or combined with other leafy greens. Arugula is a
good source of vitamin C, folate, and calcium. It’s best to choose
young tender leaves. You may also add arugula to many cooked
dishes, and it is particularly good with beans and onions.

Asparagus
The bastion of spring! Asparagus is a good source of vitamins C and A, sulfur, folic
acid, and potassium. The tender stems may be eaten raw or lightly steamed, grilled, or
sautéed. You may choose to place the very lightly steamed and cooled asparagus atop a
beautiful salad of tender spring greens or simply arrange this delicious vegetable attrac-
tively on your plate. Kids like finger goods, so let them pick up the tender stalks. And, like
artichokes, many dips are a delicious companion.

Avocados
Although the avocado is actually a fruit, or really more like a nut nutritionally, with its
higher fat and good essential fatty acids, we still place it in the vegetable category. Avocados
are high in calories, but also high in potassium, magnesium, iron, and manganese. Many
think of guacamole when they think of avocados, but, of course, they are wonderful sliced
into salads, spread on wraps and sandwiches, or stuffed with seafood (see our versatile
Avocado Dressing, page 109).

Beets
Beets can be shredded raw and mixed into salads as the “bloody” vegetable, or they
can be roasted, making them sweet and juicy. Simply place the washed beets on a cookie

24
 Vegetables: What Are They and How Should We Use Them?

sheet lined with parchment paper (which helps you clean up the sticky mess later) and
roast until the skin collapses under your touch when you lightly squeeze them. Be sure to
let them cool before you peel them, as they will be very hot because of the natural sugar
content. Our favorite way to enjoy beets, however, is raw. Simply peel the beets and grate
them on top of your already-dressed salad, unless you don’t mind a pink salad! There are
also golden beets and striped beets, so let your kids pick out a rainbow of beets. You may
also steam or boil beets, or make them into a soup called borscht (see our Borscht with
Sautéed Carrots recipe, page 130). Beets contain calcium, iron, magnesium, and vitamin
C. The greens from the beets are high in vitamin A, iron, and calcium.

Broccoli
These “little trees” can be really fun for a child to hold and eat. Broccoli can be eaten
raw, steamed, or even sautéed, but please do not overcook! You can add raw broccoli to
salads and soups, and you can even lightly steam and purée them like you would for pesto
for added nutrients to pasta. A little lemon and gomasio is nice on broccoli. Many kids will
eat lightly steamed broccoli warm with a bit of melted butter and salt. Broccoli is a crucifer-
ous vegetable that is thought to have cancer-fighting properties; it’s high in vitamins A and
C and folic acid. Be sure that the head of broccoli is deep green and that the flower buds
that make up the head are tight together and not at all yellow.

Brussels Sprouts
Although many adults and children say “Yech” to these baby cabbage lookalikes, these
little cancer-fighting gems are high in vitamins A and C, folic acid, and fiber. As with broc-
coli and most vegetables, overcooking truly makes them almost inedible. Trim the stems,
then wash and steam them until they are soft and juicy. At this point, you can eat them
just like they are or perhaps with a little sea salt and pepper; or let them cool and top with
your favorite dipping sauce, or sauté them in a bit of extra-virgin olive oil with red onions
and garlic. So good! You can also try to slice them thinly after they are steamed and add
them to pasta sauce or even try them sprinkled on pizza. Or you can slice them in half, add
to other roasting vegetables like onion, mushroom, zucchini, and bell peppers, mix with
extra-virgin olive oil and seasonings, then bake 30–40 minutes at 325°F.

Cabbage
Cabbage is rich in chlorophyll, folic acid, and vitamin C. Cabbage can be eaten as
coleslaw or consumed raw and mixed into a lettuce salad. It really tastes good this way
and makes the salad seem fresh and crunchy. Fermented cabbages such as raw sauerkraut
or spicy Korean kimchi, like other fermented foods, are high in nutrition because of the
action of “good” bacteria during the fermentation process. You can simply steam cabbage
wedges and drizzle them with a little butter or extra-virgin olive oil, or add the cabbage
to a classic New England boiled dinner of corned beef (no nitrites please!) with lots of
other vegetables. Do try our cabbage salad recipes: Spicy-Sweet Lime Slaw (page 100) and
Chinese Chicken Salad (page 112).

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 More Vegetables, Please!

Carrots
Children will often eat raw carrots before they will eat any other raw vegetables. You
may also include them in roasted vegetables or steam them. Don’t forget about carrot juice!
One 8-ounce glass of carrot juice contains almost five times the RDA for vitamin A (as
the beta-carotene form). Carrots are exceptionally high in the carotene pigments and also
contain folic acid, vitamin C, and some selenium (if it’s in the soil). Shredding carrots
into salads and sauces adds a colorful veggie and provides a sweeter flavor that kids will
embrace.

Cauliflower
Avoid purchasing cauliflower with
brown areas on the head, as the head
is not fresh anymore. Cauliflower is
wonderful raw in salads or used on
a fresh vegetable platter with your
favorite dip. Let your kids arrange
cauliflower florets (the flower bud
of the plant, not including the stalk)
with slices of red pepper, broccoli
florets (raw or lightly steamed and
cooled), asparagus tips, or whatever
vegetables you have on a platter with
your favorite dip in the center of the plate.
It’s fun using many different colored vegetables and it helps kids understand the artistry
of food. Cauliflower contains vitamins C and B6 and folic acid, as well as dietary fiber. Of
course, it can be used in soups or in any mixed vegetable dishes.

Celery
Celery is high in vitamins A and C, potassium, and fiber but also relatively high
in sodium, which is uncommon in vegetables. Most folks eat raw celery plain or stuffed
with peanut or almond butter, hummus, or whatever else you or your family can think
of. Celery is added to many soups, stuffing at Thanksgiving, stews and marinara sauce,
and many other dishes. Remember that there is nothing wrong with eating celery leaves!
Eating a few stalks of celery is a good idea during any program for weight reduction and/
or maintenance.

Chard and Collard Greens

Swiss chard is a low-calorie, high-fiber leafy green vegetable that is almost one-third
protein and is high in vitamin C. Collard greens are a rich source of vitamins A and C
and folic acid. Both chard and collards can be sautéed and served with a little butter, sea
salt, and pepper. Kids love to roll up food in a leaf, so lightly steam the leaves and let your
children roll up their greens with grated veggies, guacamole, rice, beans, and just about

26
 Vegetables: What Are They and How Should We Use Them?

anything they can think of! Roll up like a burrito and there you have it. Chard can also be
used raw and sliced thinly as in The Best Kale Salad Ever recipe, page 99.

Chicories, such as Endive

The endive is part of the chicory family that includes radicchio, frisée, Belgian endive,
and escarole. Nutrients of this family include folic acid, vitamin E, magnesium, and phos-
phorous. You can use the endive leaves as a “dipper” for your favorite dip, such as guaca-
mole, or to scoop up some shrimp salad. Endive has a natural peppery taste and is quite
refreshing in salads. The often more-bitter radicchio can be braised and added sliced in
little ribbons to soups or to a vegetable sauté that might include white beans, onions, and
other veggies.

Corn
Almost everyone loves corn. Technically corn is a grain that can be ground into flour,
though most of us purchase our dried corn in the form of cornmeal and polenta. Polenta
mixed with beans is a complete protein. Fresh corn can be boiled, steamed, grilled, or
roasted, and fresh corn we refer to as a vegetable. It can also be eaten raw right off the corn
stalk. Yum! Corn is high in fiber and has some vitamin C and folic acid; it’s particularly
high in vitamin B1, thiamine. Be sure to send the kids outside to husk the corn off the cob.
It’s simply a right of passage!

Cucumbers
Cucumbers offer some vitamin E (it’s in the seeds) and have some vitamins A and C,
as well as potassium. Cucumbers are generally eaten raw but can be cooked or fermented
into pickles. They are also used medically for burns or for irritated tissues—we’ve all seen
cucumbers over the eyes of spa attendees to cool their eyes. Your kids might get a charge
out of that. A slice of cucumber in a glass of water is a very refreshing summer drink.
Though cucumbers don’t have to be peeled, the thicker-skinned varieties usually are, since
the skin can be bitter. Also, watch out for waxed or nonorganic cucumbers; for those we
suggest peeling. If you have your child peel the cucumbers, please remember to have them
peel away from their body, as Patty has discovered in her years of teaching children that
peelers are the source of many more cuts than knives. It is also very important for the
parent to not be nervous (just careful), because your child may pick up on the nervous
energy and might not try.

Dandelion Greens
Yes, they are considered by many to be weeds in your lawn, yet dandelion greens are
very nutritious. The greens are low in calories, high in dietary fiber, calcium, vitamins C
and A, and iron. Be sure your lawn (or your neighbor’s lawn) is chemical free. Serve them
raw in your salad or sauté with some onions and garlic. And, of course, you can buy these
spring greens in your local store.

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 More Vegetables, Please!

Eggplants
There are many varieties of tasty eggplants, which are part of the nightshade family
along with tomatoes and potatoes. As eggplants act like a sponge when sautéing in oil,
the slices are best baked or grilled so as to avoid consuming too much absorbed fat. They
are wonderfully tasty when cooked into a Thai dish with coconut milk, curry paste, and
other vegetables. Eggplants contain some niacin and potassium as well as small amounts
of calcium and vitamins A and C. You can make dips from baked eggplant (see our Baba
Ghanoush recipe, page 89) and add little bits to your pizza sauce and marinara sauce.
When purchasing eggplant, make sure the skin is tight and shiny.

Fennel
Fennel is a feathery and fragrant plant that contains vitamin C, calcium, and potas-
sium. When we speak of fennel in this book, we are referring to the bulbous fennel often-
times referred to as sweet fennel. The leaves and seeds of the fennel plant are used in teas
and herbal therapies. Fennel can be thinly sliced and added raw to a salad (you might toss
the fennel with a bit of fresh lemon juice to prevent it from browning) or sautéed in a bit
of olive oil and added to pizza. Fennel goes well with various fish, particularly salmon. Its
slight licorice taste is something people generally really like or simply don’t. The feathery
leaves of the plant make lovely garnishes, so don’t toss them into the trash. Cut the bulb
about an inch from where the leaves begin and then slice.

Garlic
There are entire cookbooks devoted to cooking with garlic. We sometimes wonder how
not to cook with garlic! Garlic contains antiviral and antifungal properties and has been
known as “the poor man’s antibiotic.” Thus, it bridges the herbal and culinary worlds. You
can use garlic raw minced in salad dressings, sauté the little cloves and add to a myriad of
foods, or warp the entire head of garlic in parchment paper and roast for about 45 minutes
for a milder flavor wonderful as a spread. Also, make your own garlic olive oil to use in
cooking or salad dressings. Just chop up some cloves and place in a bottle of olive oil.
Placed in nice bottles with olive oil and other herbs, such as tarragon or rosemary, they
make nice holiday gifts.

Green Beans
There aren’t many people who don’t like green beans. Kids can snap them (a sure sign
of freshness) and help prepare them, then hold them like finger foods. Steaming green
beans (or yellow beans or any of the other colors available these days) is the simplest and
one of the best ways to cook green beans. They should not be allowed to get soft and
mushy. Along with sweet peas, they are very easy to grow in the family garden. Green beans
can be added to many other vegetables for a nice medley; onions, tomatoes, mushrooms,
and carrots are a few good choices. You can also steam then cool them and add fresh
tomatoes, red onion slices, fresh parsley, and a bit of your favorite salad dressing for a deli-
cious and satisfying summer salad. At Thanksgiving, you may use one of our sauce recipes,
such as Basic Béchamel (page 66) or Cashew Béchamel (page 67) with a bit of cheddar

28
 Vegetables: What Are They and How Should We Use Them?

cheese sprinkled in the sauce to doll them up if you like. Please avoid canned soup and
dehydrated onions!

Kale
Green, leafy kale is one of the most nutritious vegetables you can eat, and it’s so deli-
cious! Do try The Best Kale Salad Ever recipe (page 99). If children are allowed to eat chif-
fonade kale leaves, they will eat it! Another wonderful way to eat kale is to steam it, drain
it, and then sauté it lightly in extra-virgin olive oil with garlic and shiitake mushrooms.
You can also add white beans and tomatoes if you like. You can add chopped kale to
almost anything you can think of: sauces, soups, egg scrambles, curries, stews, and so much
more. Do try to eat kale frequently. Kale is chock-full of folic acid, B-vitamins, vitamin A,
calcium, iron, and antioxidants.

Kohlrabi
This odd-looking vegetable is not one of the
most popular vegetables, yet it could be, as it’s
very versatile. It has a slightly spicy and unusual
taste, especially in the raw form. It is rich in
vitamin C and potassium. Kohlrabi can be grated
raw to make a slaw or thinly sliced and added to
salads. We mix it with equal parts grated apples
and toss with a favorite dressing or simply a bit
of lemon juice, walnut oil, sea salt, pepper, and
fresh mint—yum! You can also steam kohlrabi
and toss it with olive oil, butter, or ghee and
season it with salt and pepper. Or it can be
cooked like potatoes and added to soups and
stews. Next time you make potato soup, use half
potatoes and half kohlrabi and add a bit of curry
powder, topping the soup with fresh chives. You may
also bring a large pot of water to a boil and add kohl-
rabi, simmering until done, about 15 minutes. Plunge
into cold water and set aside to drain. Cut off the tops and
hollow out the bulb using a spoon or melon baller. Stuff with your
favorite stuffing (don’t forget to add the scooped-out kohlrabi!) and reheat in the oven.
Delicious!
Kohlrabi can range in color from light green to reddish-purple. When purchasing
kohlrabi, be sure the bulbs are not too big—about the size of a tennis ball is perfect (oth-
erwise they can be dry and pithy). Store them in the refrigerator, unwashed, for about
one week.

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 More Vegetables, Please!

Leeks
Leeks are in the onion family and look like big green onions. They are fiber rich and
contain potassium, folic acid, iron, and calcium. Leeks need to be carefully washed, as dirt
can hide inside. One of the easiest and most efficient ways to wash leeks is to rinse the
outside of the leek, slice off most of the fibrous green stalks, and slice the tender white part.
Place the white edible part in a bowl of cold water and the leeks will float, but the dirt will
sink to the bottom of the bowl. Use a strainer to lift out the leeks but not the dirt. Repeat
if necessary. Kids like to do this step. The herb thyme is particularly good with leeks and
white beans or potatoes. You may use leeks as you would any type of onions, only they
offer a milder flavor.

Lettuce
There are so many varieties of lettuce: red, romaine, green, iceberg, and butter, to
name a few. Iceberg lettuce is less nutritious than its greener, leafier counterparts. Lettuce
contains chlorophyll (the darker the leaves, the higher the chlorophyll), vitamin A, and
folic acid. Salads are a wonderful way to add more vegetables, please (MVP) to your every-
day diet. Almost any vegetable on this list can be added to a green salad. Be sure to alter
the vegetables and greens in your salads, and, of course, go light on the dressing.

Lima Beans
Young and tender lima beans are such a taste treat. If they are overripe they will be
fibrous and mealy. Fresh lima beans only take a few minutes to boil. Dried lima beans
need to be soaked first in cold water for about 8 hours and then simmered until done, but
not too soft, about 1½ hours. You can also buy them frozen, which is probably the most
common way people consume them. Add carrots, corn, and onion to make succotash or
add them to sauces, soups, and stews. They are full of folic acid and iron.

Mushrooms
There are literally thousands of mushrooms varieties, and many are edible, however,
we suggest you purchase your mushrooms at the grocery store, as some mushrooms are
quite poisonous. There are the common button mushrooms, cremini, and portobellos.
Shiitake, chanterelles, and oysters are more nutritious mushrooms containing protein,
iron, niacin, and selenium. Mushrooms can be sautéed and added to a wide variety
of sauces, soups, and stews as well as to polenta, rice, and bean dishes. And many mush-
rooms are used medicinally for immune support, such as shiitake and maitake. Remember
that mushrooms are not bioavailable unless they are cooked (except for the common button
mushroom, which should be thoroughly washed before consuming raw, such as in salads)
and that many mushrooms are grown on manure and therefore must be sprayed with
chemicals to alleviate flies. Shiitake mushrooms, as one exception, are grown on wood, not
manure, so fly prevention is not necessary.

30
 Vegetables: What Are They and How Should We Use Them?

Okra
Okra is a good source of vitamin C, vitamin B6, and fiber. It is an essential ingredi-
ent of gumbo, the famous Southern dish (and is featured in our Southern-inspired dish,
Vegetarian Jambalaya with Smoked Tempeh on page 142). Boiled, it becomes a bit slimy,
which many people do not like, but sautéed in a bit of extra-virgin olive oil or butter, it is
quite tasty. (An acid such as vinegar or lemon helps reduce the “sliminess.”) In the South
okra is often served coated in cornmeal and fried. You can coat it with cornmeal and bake
in the oven for a more nutritious preparation technique.

Onions
Onions are not high in any one nutrient, but they do have a mix of various nutrients,
such as calcium, iron, folic acid, and vitamins A, E, and C. Like most vegetables, they will
contain the minerals that are present in the soil. The onion family contains leeks, chives,
scallions (often known as green onions); the three most common varieties are yellow, red,
and white onions. You may use thinly sliced onions raw in salads (red onions are the
common choice for salads) or sauté them in a little butter or extra-virgin olive oil and add
them to veggies, sauces, on top of pizzas, and in sandwiches or wraps.

Parsnips
Parsnips are starchy vegetables that contain B-vitamins as well as a small amount of
vitamins A and C and potassium. They should be washed and scrubbed but don’t really
need to be peeled. They can be added to roasted vegetables, soups, and stews. Also, try
using a mixture of half parsnips and half potatoes the next time you make mashed pota-
toes for a yummy side dish.

Peas
Peas are actually legumes and are a good source of protein (amino acids) with no
cholesterol. They are also rich in fiber and are a good source of vitamin C and thiamine.
The pea family includes the standard green pea, snap, snow, and sugar peas. Fresh peas
are a wonderful treat, though frozen peas are an acceptable alternative. Peas can be briefly
boiled or steamed; snow peas can be added to stir-fries and other spring vegetable combi-
nations. You can even make a version of guacamole using peas instead of avocadoes and
spread it on sandwiches.

Peppers
There are so many types of peppers and chiles, such as green bell, red bell,
jalapeño, Anaheim, and cayenne (a dried pepper), just to name a few. Peppers
are high in vitamin C, carotenes (vitamin A), folic acid, and potassium.
Peppers can be stuffed with other vegetables and rice, added to mari-
nara sauce, or roasted and added to pizza toppings or your favorite
enchilada recipe. Peppers are wonderful sautéed with
onions, fresh tomatoes, and minced fresh garlic. The
possibilities for using peppers in meals are endless!

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 More Vegetables, Please!

Potatoes
Potatoes as French fries are the vegetable of choice for most Americans. In that form
however, they are not a very healthy candidate; yet, baked, boiled, roasted, or sautéed, or
when added to soups and vegetable dishes, they can be a good option since potatoes are
naturally low in fat and contain vitamins C and B, potassium, magnesium, manganese,
iron, and zinc. Almost all kids (and adults as well) love potatoes, which can be stuffed with
steamed seasonal veggies and topped with grated carrots, beans, onions, and more. Walk
through your grocery isles and let your children help decide what colorful veggies to top
their potatoes with. This is a healthful advantage since potatoes by themselves are more
caloric and starchy and are best used in moderation.

Radishes
These little roots are spicy and are wonderful sliced thinly and added to salads. They
can also be braised in a little vegetable stock or added to roasted vegetables, soups, and
stews. When cooked they take on the flavor of their cousin, the turnip. Radishes contain
some vitamin C and folic acid.

Rhubarb
The leaves are poisonous on the rhubarb plant, so be sure to only eat the stalks, which
need to be cooked, even though the vitamin C content is lost this way. Rhubarb is high
in fiber and also contains some calcium and other minerals.
Rhubarb is almost always paired with fruit because it’s
so tangy (see our Rhubarb Compote recipe, page 217).
Most think of strawberry rhubarb pie, however the
tanginess of rhubarb can be a nice pairing to poultry
and salmon dishes.

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 Vegetables: What Are They and How Should We Use Them?

Seaweed will become soggy) to the top of a green

salad for a salty finish and added nutri-
Sea vegetables are some of the most
ents. Arame can be made into a salad
nutritious foods available and are very
(see page 103) or left dried and added to
high in iodine, calcium, potassium, and
raw almonds for added flavor and nutri-
iron, and some varieties are high in
ents. Agar-agar is often used to replace
protein. Seaweed is a mineral food, we cornstarch as a thickener. Hijiki is very
dare say even a miracle food, that’s how good added to rice dishes. Kombu is used
loaded it is in important nutrients. in the soaking water for dried beans to
We could write a book on the many make them more digestible so as to avoid
varieties of seaweed and how to use the uncomfortable gas that some people
them, but we’ll just mention a few here. experience when they eat beans. You can
Nori is the seaweed used to wrap sushi also add a piece of kombu to your stock
but can also be sliced thinly in its dried recipes (take it out later) for a little salt
form and added at the last minute (or it flavor and added nutrients.

Shallots
Shallots are in the onion family and share the same
nutrients but offer a milder flavor. Mince some shallots
and add them to your next salad dressing or to your
steamed green beans or peas. Thyme is a wonderful herb
with sautéed or roasted shallots. Shallots are a wonderful
addition to your béchamel sauce or a mild soup recipe.

Spinach
Popeye was right, spinach does make you strong, but please don’t eat the canned variety!
Spinach is one of the higher iron-containing vegetables; it also has vitamin A,
folic acid, and some protein. Add fresh spinach leaves to
your next egg dish for breakfast, to your green salad,
to soups, to your favorite hummus recipe, and
even a little handful to your smoothie (no one
will know!). Spinach is great in sandwiches
and wraps.

33
 More Vegetables, Please!

Summer Squash and Zucchini

There are so many uses for summer squash
and zucchini. Be sure to try our Wheat-Free
Zucchini Pizza recipe (see page 169); grate them into
cake, brownie, and muffin recipes; steam them lightly;
or stuff the larger ones with rice and other veggies or ground
turkey and beans. Add sautéed squash to your next omelet.
Throw them in soups and stews. These vegetables are high in
fiber, vitamins A and C, and potassium. Have your children grate
(carefully) zucchini and add it to their next wrap or sandwich.

Sweet Potatoes and Yams

Most people think of the holidays when we speak of yams or sweet potatoes; they’re
often candied, which is puzzling, since they are naturally sweet. Yams and sweet potatoes
can simply be baked as you would a potato or they can be mashed, also like mashed pota-
toes. You can even rub them with a bit of extra-virgin olive oil
and grill them for a tasty treat. Slice the yams or sweet
potatoes like a French fry and have your children
place them on an oil-rubbed baking sheet and
enjoy yam fries. Yum! Yams and sweet potatoes
are high in beta-carotene, B-vitamins, vitamin
C, and potassium.

Tomatillos
Most often tomatillos are used as an addition to Mexican
dishes and salsas, such as green enchilada sauce, but they can
also be sliced thinly and added to salads or roasted. Tomatillos
come naturally wrapped in a papery husk, which needs to be
removed. They should then be washed, as they feel sticky.
Tomatillos contain vitamin C, potassium, and phosphorous.

Tomatoes
Yes, we know, it’s a fruit of the vine. But most think of tomatoes as a vegetable, as does
the U.S. government. Many flowering vegetables, like zucchini and eggplant, are actually
fruits as well. There is nothing quite as good as a sun-ripened tomato out of the garden—
the epitome of summer! Tomatoes are made into sauces for
pasta and pizza, used in ketchup as a condiment, made into
juice, and more. You can stuff them whole and bake them,
add them to vegetable dishes, slice them for a sandwich, or
eat them in gazpacho (see page 131). Tomatoes are high in
vitamins C and A and potassium.

34
 Vegetables: What Are They and How Should We Use Them?

Turnips
Turnips are at their peak of freshness in early spring, so be sure
to try them then if you have never had a turnip before. A root veg-
etable, turnips contain vitamin C, calcium, and potassium. Most
often turnips are added to roasted vegetables, stews, and hearty
soups.

Watercress
Watercress is a member of the tangy mustard family
and grows at its peak in early spring. It is rich in vitamin
C, potassium, iron, and magnesium. Most often water-
cress is added sparingly to green salads, but of course
many think of the classic cucumber and watercress sand-
wich. You may also add some to your next potato soup for
a little zip!

Winter Squashes (hard)

Winter squashes are very high in vitamins A and C and potassium.
They can be halved and stuffed, added to hearty winter soups and
stews, or steamed and eaten with a little butter or extra-virgin olive
oil and fresh herbs. You can slice butternut squash thinly and add
the slices to sandwiches, or try our recipe for Butternut Squash
Upside-Down Cake (page 212). Almost everyone likes the natu-
rally sweet winter squashes, such as acorn, Hubbard, or but-
ternut. Have your children help make the stuffing for your
winter squash (let them experiment) and allow them to stuff
the squash. Kids will almost always try a dish that they have
ownership in!

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 More Vegetables, Please!

SEASONINGS FOR VEGETABLES

The following list offers seasoning suggestions for various vegetables. Fresh season-
ings, whether it’s various herbs or garlic or onions, are preferable to dried. That being
said, we can assume that fennel seeds, as an example, are dried as are many other herbs
purchased in stores. The basic ratio is that 1 tablespoon of fresh herbs is equal to 1
teaspoon of dried. Dried herbs have more intense flavor as a rule, unless they are from
1978. Store your dried herbs away from light and heat, but do use fresh when possible.
Note that for each recipe we have written whether the herbs used should be fresh or
dried. In addition, it’s assumed that all fresh herbs are washed and dried before using.
The seasonings recommended for each vegetable have been selected because their
flavors pair well. Experiment with different herb groupings to find the tastes that appeal
to you and your family.
Although salt and pepper aren’t listed below, it’s safe to say that either may be sprin-
kled on to taste. Use sea salt, and use it sparingly to avoid consuming too much sodium.
Many people season with black and white pepper from the peppercorn, some as com-
monly as they use salt. We would like to suggest that you consider using cayenne (red)
pepper in your shaker and use it more regularly as a spicy addition to your foods, unless
you just can’t tolerate the spiciness. Black pepper can be a bit irritating to the intestinal
track while cayenne is an herbal natural stimulant, a warming herb, and a substance that
helps cleanse the blood; like the chile pepper, it may have anti-cancer benefits. Keep in
mind, however, that switching to cayenne pepper will undoubtedly alter the flavor of
your meals, so proceed with baby steps.

Artichokes: summer savory, garlic, lemon, parsley, mint, basil

Asparagus: summer savory, thyme, dill, mint, orange or lemon, rosemary, shallots
Beets: bay leaves, chervil, cloves, coriander seed, dill seed, fennel seed, thyme,
lemon, Dijon mustard, onions, curry
Broccoli: oregano, garlic, onion, lemon, mint
Brussels sprouts: marjoram, red onion, shallots, garlic
Cabbage: caraway seed, cumin seed, dill seed, green dill, oregano, curry, lemon,
parsley
Carrots: anise seed, bay leaves, caraway seed, marjoram, mint, parsley, sage, garlic
Cauliflower: dill seed, rosemary, tarragon, ginger, curry, cumin, cinnamon, nutmeg

36
 Vegetables: What Are They and How Should We Use Them?

Celery: fennel seed, green dill, rosemary, thyme, tarragon

Celery root: tarragon, parsley, fennel seed
Corn: garlic, chiles, lemon, cilantro, parsley, onions, paprika, oregano, lemon
CucumberS: green dill, garlic, mint, parsley, rosemary, green onions, basil, lemon
EggplantS: basil, chervil, rosemary, sage, thyme, cumin, lemon
Fennel: lemon, parsley, garlic, onions, figs (yes, figs)
Green beans: basil, dill seed, green dill, mustard seed, rosemary, summer savory,
thyme, parsley
Jerusalem artichokes: mint, lemon, parsley, cumin
Kale, chard, collards, and other leafy greens: garlic, onion, curry,
parsley, lemon, ginger
Lima beans: sage, summer savory, thyme
Mushrooms: lemon, oregano, rosemary, tarragon, bay leaves, garlic, parsley, cumin
Onions (including red, yellow, and white), shallots, and leeks:
basil, marjoram, oregano, sage, thyme, garlic, chives, parsley, tarragon, Dijon mustard
Parsnips: green dill, garlic, onion, thyme
Peas: basil, chervil, fennel seed, marjoram, mint, rose, green onion
Peppers: garlic, onion, cumin, parsley, basil, rosemary, thyme
Potatoes: bay leaves, caraway seed, chervil, coriander, green dill, parsley, poppy seed,
nutmeg
PumpkinS: allspice, fennel seed, nutmeg, sage, thyme, garlic
RadishES: lemon, chives, mint
Spinach: chervil, lemon, mace, marjoram, mint, rosemary, tarragon
SquashES: allspice, saffron, garlic, onion, curry, cinnamon, basil, parsley, cilantro,
ginger, chiles
Sweet potatoes and yams: allspice, cinnamon, cloves, garlic, onion, cumin
Tomatoes: basil, bay leaves, celery seed, chervil, oregano, parsley, sage, tarragon,
thyme, cilantro, garlic
Turnips: caraway seed, garlic, parsley, onions, basil, parsley
Zucchini: basil, marjoram, mint, oregano, rosemary, saffron, thyme, garlic, onion

37
 Chapter 3
Bringing More
Vegetables into
Your Meals:
The Basics

F
or all the reasons that we explained in chapter 1, you and
your children need to eat more vegetables, please (mvp).
How do you start? Let’s first look at the basics of how to
bring vegetables into our individual and family meals.
To begin with, you need to determine where the best avail-
ability of vegetables is. Since we believe that it is quite important
to eat a wide variety of local, seasonal, organic vegetables, we
suggest you start by establishing your own garden and checking
out your local farmers market. When you eat a lot of different
types (and colors!) of foods, you are more likely to obtain a wider
variety of nutrients. If you have a spinach salad today, have a
mixed-greens salad tomorrow, and so on. Try to incorporate a
four-day rotation of most foods and drinks. If you have oatmeal
for breakfast today, try an egg or tofu scramble tomorrow (with
added veggies of course), perhaps an oat bran muffin on day
three, and on day four, try a fruit smoothie, perhaps with some
whey powder or other protein powder.
 More Vegetables, Please!

Most of our recipes will offer seasonal variations (see Seasonal Eating, page 43) and
nutrition tips as well as menu suggestions. You will be learning about nutrition as you
prepare these delicious recipes. Be sure to involve your children in this learning process;
one of the most important things you can teach your child is about real foods and their
preparation, including shopping for, cleaning, and preparing them. They will thank you
for their good health and cooking skills and will be able to feed themselves and others
throughout their lives.
Remember that it’s poorly balanced meal choices that are the cause of numerous health
problems. Fast food and other modern “comfort” dishes are loaded with fats, sugars, salt,
and calories. Vegetables are low in all of those categories and are packed with more nutri-
tion than most other foods. Veggies are more nutrient dense and have a higher nutrient-
to-calorie ratio. Plus, the higher water and fiber content makes them ideal for intestinal
function. So start trading those prepared fast food burgers for some veggie-packed turkey
meatloaf.
Now, let’s begin to look at the focus of this book. How do you bring MVP into your
diet? We will show you, step by step. We will discuss simple but effective transitions to your
daily routine; review tasty meat “alternatives”; encourage you to eat with the seasons; offer
tips on getting kids to help with meals; suggest menus; and we’ll even show you how easy it
is to add MVP to common modern meals—like macaroni and cheese—without sacrificing
taste. You can do it!

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 Bringing More Vegetables into Your Meals: The Basics

Simple Transitions
When you first begin any new routine, many people find that small transitions are
more doable than cold-turkey changes. If you are shifting from a meat-based diet to the
MVP way of eating, then your dietary fiber intake will, healthfully, greatly increase. For
some, a rapid increase in dietary fiber intake can cause gas and bloating. It is recommended
that you limit your increase of dietary fiber intake to a few grams per week or until your
body adjusts. As we have previously discussed, we are all biochemically different, so you
might not notice any difference at all with greatly increased fiber intake, but if you do, then
cut back slightly while your body adjusts. Remember, with increased fiber intake comes the
necessity to consume an increased amount of water.

Here are some tips to making MVP an easy transition:

• Half of your plate should be vegetables, and most of them should be non-
starchy veggies.
• Try a Meatless Monday.
• Consume smaller portions of meat while increasing veggies.
• Make Wednesdays your beans and legumes day. As one example, purée
any white beans and add them to your spaghetti sauce.
• Make raw veggies your snack. Try one of our great dip recipes (like our
delicious and versatile Hummus, page 85). Many children like ranch
dressing, so take a small amount of organic ranch dressing, add some
hummus to it, and perhaps some finely diced red pepper. This lowers the
fat content and adds MVP.
• Shredded veggies can be added to egg dishes, salads, and, well, almost
anything.
• Try “composing” your meal. Make the center of your plate a beautiful veg-
etable dish or, better yet, place some steamed broccoli in the center with a
lemon wedge next to it, then add grains or a small amount of meat protein
around the broccoli, making the veggie the star of your setting.
• Preparation is key in obtaining and maintaining good health. Perhaps
on Sunday wash some carrots and celery, cut them, and place them in
containers for use throughout the week. Cook up some additional foods
to have as part of your meals the next couple days. Vegetables are most
nutritious when washed and used right away, but that is not always pos-
sible, so forethought and preparation is often necessary to eat a healthy
diet. We also realize that with everyone’s busy lives, prewashed vegetables,
already-grated carrots, or canned beans might be necessary conveniences.
And that’s okay sometimes. Just remember that fresh food only has good
nutritional value if you actually eat it!

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More Vegetable Support

Let’s say you think you want chicken tonight, but just had it last night. What do you
do? You know you need protein but have had meat protein three times already this week.
Now what? Here are some ideas for vegetable protein substitutions to meats:
• Veggie burgers: Many veggie burgers are bean-based with lots of seasonal
vegetables shredded inside. Serve with lettuce, avocado, tomatoes, and
sliced onion for veggie heaven! (See our Vegan Patties recipe, page 151.)
• Meatloaf: Just like the veggie burger, you can make a veggie “meatloaf”
with nuts, grains, beans, and lots of veggies. Or make a “regular” meatloaf
with vegetables included and serve with steamed seasonal veggies or a nice
big salad. (See our Turkey Meatloaf recipe, page 167.)
• Tempeh: These fermented soybeans are simply wonderful, in flavor and
nourishment, and typically come in a compressed block. You slice then
steam it for about 10 minutes, then either bake, sauté, or stir-fry for a
hearty, “meaty” chewiness that many people like.
• Tofu: This is another form of soybeans (the curd of the soy, much like
cheese is the curd of cow’s milk) that is naturally low in fat and high in
protein. You can cube it to include in soups or slice it and bake or sauté or
stuff it! (See the Sesame-Crusted Tofu Stuffed with Vegetables recipe, page
141.)

Vegetarianism
If you have been toying with the idea of becoming a vegetarian and have thus far been
a fairly significant meat-eater, you need to slowly make the shift to see if it works for you.
Remember to listen to your body, as it gives you clues as to what it needs; a vegetarian diet
may or may not work for you.
It can be difficult to change a dietary pattern, even if it is unhealthy, from our old,
programmed habits. We recommend taking a seasonal approach, as each season has its
habits and traditional foods, meals, and meats. Keep in mind that obtaining certain nutri-
ents that we get from meats can be more of a challenge in a vegetarian diet. Here are some
considerations:
• Protein: Ovo-vegetarians and lacto-vegetarians can get protein from eggs
and cheese, but for those who choose to avoid eggs and cheese, soy prod-
ucts like tofu; nuts and seeds; and legumes such as lentils, dried beans, or
peas are excellent protein choices. Remember, constantly eating quesadil-
las, pizza, or any bread-and-cheese combination that contains no vegetables
make you a junk-food vegetarian!
• Calcium: Dark vegetables like broccoli, spinach, and collard greens
contain ample calcium (and some iron and zinc). Drink calcium-enriched
soymilk or juices and eat tofu to up your intake.

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• Vitamin B-12: Lacto-ovo-vegetarians and lacto-vegetarians can get B-12

from milk, eggs, or cheese. B-12 is of particular concern for vegans who
consume no foods from animals, but luckily it can be found some in sea
vegetables, fortified soy products, enriched cereals, or supplements.
• Iron: Foods high in vitamin C will help your body absorb iron, therefore
eat iron-rich foods such as spinach and other greens, raisins or prunes,
whole grains, and some fruits, like oranges and strawberries. Iron is more
important for women, especially during child-bearing years and during
their monthly cycle as a blood builder.
• Zinc: Whole grains, wheat germ, soy products, nuts, and seeds are all
high in zinc. Pumpkin seeds are particularly good. Zinc may be a bit more
important for men.

Many of the recipes in this book give nutrition information under the heading Health
Note, educating you as to which ingredients are high in what nutrients. Be sure to read all
the notes so that you can be your own nutritionist. Share your new information with your
family over dinner.
Now, let’s look at the importance of seasonal eating with a few ideas of how to adapt
them seasonally.

Seasonal Eating
Seasonal eating compels us to be attuned to Nature and what our dear
Mother Earth provides us to eat in the locale in which we live. Thus, this varies
for people around the world, although the aspect of seasons has a consistent
theme. Spring brings in the greens, and plants begin to mature and are har-
vested over the summer and autumn. In the colder snow-covered northern regions, the
foods consumed during the winter months are traditionally those that have good storage
qualities, since they would need to hold up during less-fruitful times. However, in many
areas, there are some fresh foods that are available year-round.
This practice of seasonal eating has been around for millennia, yet with modern-day
grocery stores and food availability, many of us have missed out on its basic aspects. Dr.
Haas repopularized this notion right at the beginning of the back-to-nature movement
in the mid- to late 1970s and early 1980s with his book Staying Healthy with the Seasons.
The practice brings out the Oriental concepts of the elements and seasonal medicine.
The basic idea is that the foods that are available to us in our locale throughout the year
help to balance us and protect us from the external climates. Thus, in the spring, when
our body needs to cleanse and lighten, we have the fresh greens with chlorophyll to purify
our body. During the warm months of summer, juicy and cooling fruits and vegetables
are available, such as peaches and melons, tomatoes and cucumbers. And then as the days
shorten and it becomes cooler, we harvest and use the foods that need more heat to cook
and prepare them, which include grains and legumes, hard squashes, and nuts and seeds.
These oilier foods also help us build our bodies to protect us from the colder winters.

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Use this brief summary to guide your shopping and menu selection:
Spring: Focus on tender, leafy vegetables that represent the fresh new growth of
this season. These foods include Swiss chard, arugula (makes great pesto), romaine
lettuce, spinach, fresh parsley, nettles, and the very symbol of springtime, asparagus
(admittedly more stalky than leafy), just to name a few.

Summer: Enjoy light, cooling foods that are higher in water content for the
warmest season. These foods include zucchini and other summer squashes, corn,
peppers, broccoli, eggplant, and so many more. Of course, many fresh fruits can be
enjoyed this season, when our bodies can handle their cooling effects.

Autumn: More warming foods are appropriate, such as carrots and other root
vegetables, yams, onions, and garlic. The harvest season in your area may still be
in full-force, so you may still have many summer vegetables. Also, many more fresh
fruits are harvested here, such as apples and pears, and then persimmons and
pomegranates.

Winter: Foods that take longer to grow are generally more warming than foods
that grow quickly. Root vegetables, including carrots, potatoes, yams, onions, and
garlic, as well as the winter squashes, are good choices.

Kids in the Kitchen

Eating with the family and sharing food and stories with our loved ones
around the table is something that we might all embrace. Throughout the world,
we should never give up this circle of love and connection. We are grateful that
More Vegetables, Please! provides support for that process. Engaging our youngsters
not only around the table, but in writing shopping lists, helping at the grocery store, putting
foods away, helping to prepare and even serve meals, and, maybe most important, helping
clean up and even doing some dishes will help lay the groundwork for a healthy lifestyle.
To begin with, if kids are allowed to help make the meal, they are more likely to eat
it! For example, kids will eat about anything that they can make into a chiffonade, even
raw kale salad! They are so proud when you enjoy their creations. You will begin a life-long
habit and love of kitchen creativity and connection to healthy, delicious food when you
cook with your children. And an added bonus, it’s a terrific way to spend quality time.
This is a wonderful opportunity for your children to learn where their food comes
from as well. Have them help plan the week’s meals. Take them shopping with you to your
local farmers market or farm, if at all possible, besides your neighborhood supermarket.
Everyone has more respect for food when they understand the source of their food. When
a child can pull a carrot up from the soft dirt, this creates a respect for food and Mother
Earth. Even if you live in an urban area, you can look at books and talk about where food
comes from. Plus, you can still grow some food in boxes on your deck or in your backyard.
Don’t forget that everyone has room to grow sprouts! (See Sprouts: An Instant Garden in

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Your Home!, page 23.) As parents, we set the example for our children and are responsible
for their health. You will all benefit from time together in the kitchen making memories
and meals!

Family Meal Tips

• First and foremost, read the Safety in the Kitchen sidebar on page 55, and
teach your children these basic safety and sanitation concepts.
• Be sure to read through a recipe first and get out all necessary kitchen
equipment. This is also a great way to help your kids learn life skills, such
as math, as well as just good basic organization and preparation before
beginning any project.
• It’s nice to teach your kids to clean as they work. It is also safer, we feel, to
have a tidy work surface.
• Don’t hover. Patty has seen plenty of panicky parents making their chil-
dren really nervous in the kitchen. There is a fine line between proper
supervision and hovering. You will learn. If your children are old enough
to use a knife, show them various cuts and explain that when they are
cutting, their eyes are only on what they are doing. If they are too young
to handle knives, then have them use a regular dinner knife to slice or
“chop” soft foods such as avocados or perhaps bread. (Note: Sharp knives
are actually much safer than dull knives, because you do not need to put
as much pressure on the knife.)
• Be aware that there is a lot of dangerous equipment in a kitchen. In Patty’s
experience teaching many children, the list is, beginning with the greatest
hazard: potato peeler, grater, knives, stovetop, and taking baked goods out
of the oven.
• Also, floors can become slippery, so be aware. Teach the young ones to pay
attention and clean up water spills or dropped foods that can make the
floor even more slippery, like with avocado or fruit pieces (remember the
banana peel!).

In this book, many recipes are accompanied by tips especially with kids in mind. You
will read about suggestions like having your kids grease the pan, measure the milk, slice
the tomatoes, cut the kale, and so forth. As your family’s nutritionist, use this book to
teach your children that carrots are good for their eyes, collard greens are good for their
bones, and red peppers are full of vitamin C that helps to keep their immune system strong
so they won’t get sick as easily. In this way, education and kitchen fun will both happen at
the same time!
Here are some other useful tips for the family and especially the young ones:
• If you “hide” vegetables all the time, you are setting your kids up with the
idea that vegetables are something not to like. Be enthused yourself and,
again, set a good example.

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• Alternate your foods. Change your vegetable choices daily, weekly, and
with the seasons.
• Give your kids choices also about what foods to include in the family
meals; find out what they like. You’ll ultimately make the decision,
however, when you ask them to choose between two foods, for example,
“Would you prefer broccoli or green beans today?”
• Try rolling up your child’s salad in a wrap. Kids love wraps, and there are
many healthy wrap choices, including corn or whole wheat tortillas that
have been warmed.
• Finger foods are many children’s favorite. Cut raw veggies into hand-size
pieces. Have them help you make a dip to go with them.
• Remember that kids can take up to ten tries of eating a new food before
they decide that they like it. Don’t give up!
• Don’t overcook your veggies. Nothing is worse than mushy broccoli or
totally limp asparagus.
• Let your child create a rainbow of colors on their plate with red pepper
slices, white cauliflower, green beans, or whatever they choose. It’s fun and
healthy.
• Kids love to dip, so learn to make some healthy dips, selecting from one of
our many choices—yet another way to eat MVP!

Transform Your Breakfast, Lunch, and Dinner

Sometimes we all need a little inspiration to get our creative juices going…and then we
get the hang of it and off we go! This can be especially true with our diets and changing
the routine in the kitchen. In the case of vegetable additions to every meal of the day, we
have devised some sample menus to help you get started, followed by the many recipes in
chapters 4–10.

Breakfast
Our suggestions for adding MVP to the first meal of the day is a litter longer, since this
is when most people have told us that they get “stuck:”
• Sautéed onions, red bell peppers, zucchinis, mushrooms—almost any
seasonal veggie you can imagine—are wonderful in your scrambled eggs or
omelet. You may use tofu instead of eggs if you prefer, or do a combination
of mashed tofu with some eggs.
• Cook kale, garlic, and shiitake mushrooms in a little water, then crack
eggs or place tofu cubes on the kale mixture. Cover and cook until done.
Sprinkle with a little salt, paprika, or seasonings of your choice.
• Add some peas or a handful of spinach leaves to your next smoothie. You will
hardly notice, but a little added veggies at a time add up to extra nutrition!

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• Odd as it might sound, soup can be very satisfying in the morning. Lentil
soups with some chopped veggies, such as carrots, onions, and greens are
delicious and nutritious and a great blood sugar regulator. And they are
quite warming during the colder months.
• Puréed winter squashes can be added to your pancake or waffle batter.
• Add shredded zucchinis to your muffin recipes.

Oatmeal, Oh My!
Next time you make oatmeal, add some cooked cubed (or puréed)
pumpkin while it’s cooking. Don’t forget a little cinnamon. It’s all
sweet! Winter squash along with grated apples work really well in
hot cereal. Sunflower seeds also add a bit of protein and oil, and
taste great in oatmeal. Of course, raisins, sliced banana, and
apples are tasty, too.

Lunch
We all know we should eat a healthy breakfast and plan for dinner, but what about
lunch? Lunch is a great time of day to augment your diet with MVP. A nice big salad,
leftover sautéed veggies in a wrap, a sandwich—always an easy choice—can be chock-full of
veggies. Here are some ideas:
• Sandwiches and wraps can be a terrific way to add almost any veggie you
can imagine to your eating routine. For an interesting sandwich spread, try
puréed peas by themselves or mix in avocados or hummus. Spinach can
also be puréed along with your favorite sandwich spread recipe, with our
Hummus and Pesto recipes (pages 85 and 60), and even with plain mayon-
naise or egg-free or tofu-based mayo and a little lemon juice for zip.
• A great big green salad with many other colored vegetables is an easy way
to add MVP.
• Try a grilled cheese sandwich with sliced tomatoes, lightly sautéed zucchini
slices, or grated carrots.
• Add diced red bell pepper, onion, celery, and shredded carrots into your
tuna or chicken salad sandwich.
• Don’t forget that veggie-added smoothie. That could be lunch today
instead of breakfast.

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Dinner
Dinner is the easiest meal in most people’s mind to add MVP. This book is full of
dishes that incorporate vegetables—and lots of them:
• Start your meal with some veggie slices as a healthful appetizer. With a
little dip, the whole family will eat them up.
• As a side dish, veggies are simple and easy. Lightly steam them and you’re
set.
• Add veggies to almost any and every dish.
• Cook your own cannellini (white) beans or purchase them canned. Sauté
red bell peppers with onions and tomatoes and add spinach leaves, then
toss with beans, extra-virgin olive oil, and garlic. Yum!
• Bake potatoes and top with sautéed vegetables of almost any kind.
• Make chili with the standard onions, peppers, and tomatoes (of course),
but also experiment with the addition of broccoli and your favorite greens.
It’s easy to add five or six veggies!

Common Meals with MVP

The meals that Americans and other Westerners most commonly eat are high in fats,
sugars, salt, and calories. They also have a very low nutrient-to-calorie ratio, which is where
we get the term “empty calories.” We realize it’s going to take more than our book to
change these eating habits, but we can at the very least show you how to start to reform
your habits by changing some of your recipes.
Here are three typical American dishes and our advice for adding more veggies
into them:

Marinara Sauce for Spaghetti, Pizza, and More

Spaghetti sauce is one of the easiest ways to add more vegetables to your diet. It’s also
versatile: You can use the sauce on pasta, in eggplant Parmesan, on spaghetti squash,
on pizza, and on any vegetable mix, to name a few. Whether you use
jarred sauce or make your own from scratch, adding MVP adds
nutrients and flavor. We think you should experiment with
veggies to create your own signature sauce, but if you’d
rather follow a recipe, try our Marinara Sauce on page
69. Here are some easy ways to incorporate veggies
into marinara sauce:
• First, start with fresh tomatoes. Their best
season is the summer, when they are ripe and
juicy. Some people like to peel and seed the
tomatoes; we don’t do that, but you may if you

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like—it’s just a bit more work. Simply chop the fresh tomatoes and measure
them according to the recipe.
• For an interesting change, try washing the tomatoes, de-stemming them,
and placing them on a pan with a bit of extra-virgin olive oil. Roast them
for about 30 minutes in a 375°F oven (or longer at temperatures as low as
325–350°F) before continuing with your recipe. The flavor is deeper and
richer in contrast to the bright and fresh flavors of the fresh tomatoes;
both are equally good, just different. In terms of nutrient value, though,
the fresher the better. When fresh tomatoes are no longer available, use a
good brand of canned tomatoes (if you don’t can tomatoes yourself).
• Purée vegetables like carrots, celery, broccoli, and zucchini and add them
to your sauce. No one will know they’re there!
• To add color and texture, grate zucchini (bountiful in summertime) or
carrots. Cut spinach or kale into little ribbons by rolling the leaf up like
a cigar (for lack of a better visual) and then slicing them very thinly. This
cut is called a chiffonade and, as Patty always says, kids will eat anything if
they can chiffonade it! You can also add diced onions or scallions, peeled
eggplant, and red or green bell peppers.
• To sweeten your sauce, try what an elderly Italian woman Patty once knew
would do: Place a whole carrot in your sauce while cooking to “add sweet-
ness” and then remove it and eat it later. Patty’s Mom would put slices of
celery in her sauce, also a good choice.
Change the ingredients in your sauce seasonally. Shop at the farmers market or grocery
store for fresh, local ingredients. Mother Nature often has a way of having vegetables that
go nicely together available at the same time. During the summer, use garlic, fresh basil,
parsley, oregano, and bay leaves; sometimes we just use thyme and a bit of salt and pepper.
In winter, use onions and cubed butternut squash or pumpkin. Don’t forget the root veg-
etables, such as parsnips and turnips, and our favorite, leafy greens. Leafy greens like kale,
chard, collards, and spinach like to grow in cool weather, so if you have them available in
your area, do add them to your sauce. In spring add dandelion and mustard greens (remem-
ber to chiffonade!), peas, green garlic, green onions or scallions, and asparagus.

Macaroni and Cheese

Who doesn’t like macaroni and cheese, the ultimate comfort food? The problem is
that much of macaroni and cheese, which comes in a box, is full of dyes, preservatives,
and chemicals that your body knows is not “real” food. And truthfully, Dr. Haas finds
that many people are reactive and have problems from the overconsumption of wheat and
dairy products, which is, you guessed it, the basis of mac and cheese. Still, it’s yummy to
the tummy for most people and one of the lifelong comfort foods.

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Homemade macaroni and cheese can be healthy or not, and we base that on how
natural or processed the ingredients are. The “not” version contains macaroni noodles
made from white, processed flour and a sauce that has too much cheese, cream, and food
dyes. To make your mac and cheese more nutritious, use our recipe on page 155 or get
creative on your own with our healthful tips:
• Use whole grain, brown rice, or vegetable noodles.
• Make your own cheese sauce, which is really quite simple, using organic
cheese.
• In the spring, add steamed green peas, little pieces of asparagus, broccoli,
spinach leaves, and parsley.
• In the summer, try steamed broccoli (in very small pieces), celery, zucchini,
basil, and other fresh herbs. We also slice fresh tomatoes thinly and place
them on the top of the macaroni and cheese, sprinkled with buttered
breadcrumbs. Then place it in a broiler-proof pan under the broiler and
broil until the breadcrumbs are golden brown. Even kids who say they
don’t like tomatoes like them this way.
• During autumn and winter, use cubes of winter squash and chopped leafy
greens, such as spinach, chard, or kale. See how easy it is to add MVP?

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Sandwiches
Sandwiches are a great way to add MVP to your diet.
They are mobile and quick to make, and the options are
endless. Let your imagination run free! In this book
we offer nine different ideas for sandwiches in our
Sandwiches Galore recipe (page 134). But if you want
to get a jumpstart, here’s how you do it:
• Use whole-grain or whole-wheat bread, rolls,
or wraps.
• Get creative with spreads. Purée broccoli, roasted peppers, squash, gar-
banzo or black beans—just about any vegetable you want—and then spread
onto your bread. You can also purée arugula into pesto. Or use a peanut
sauce or guacamole (see pages 82 and 88) for a really unique flavor.
• Fill the sandwich or wrap with sprouts, lettuce, leftover sliced butternut
squash, fresh or roasted tomatoes, grated carrots, sliced celery, roasted
peppers, grilled onions, and on and on.
• Pack it up into your kid’s (or your) lunch bag and you’ve got a healthy meal
with MVP!

Shopping and Food Prep

Before you begin a recipe be sure to read it all the way through to make certain that
you have the necessary ingredients. Almost all recipes mention some seasonal variations,
so take note of these before you purchase your groceries or begin preparing the dish. If you
need to make substitutions for a certain ingredient, refer to the Variations information
included for many recipes. For example, if you really would love some whipped cream on
that luscious pumpkin pie, but dairy makes you feel bloated and a little ill, then whip up
some cashew cream, which is raw cashews blended with water, vanilla, and maple syrup to
desired sweetness and to the consistency of whipped cream. If a recipe calls for a pan size
you don’t have, see if you have a pan that holds the same amount of batter or ingredients.
If you have children, make sure to include them in your shopping trip when you can.
They are more likely to eat something new when they have been a part of the process.
Farmers markets, if not your own garden, are wonderful places to purchase local, organic
foods. Most grocery stores offer local, seasonal selections as well. If not, ask that they start.
Peruse the produce area to find the freshest veggies and fruits that you can. Be sure to try
something new just for fun.
Seasoning is the process of adding or improving the flavor of your food. Salt is the
most common flavor enhancer, and most people overuse it. When you do use salt be sure
to avoid the highly processed versions commonly found on grocery store shelves and use
sea salt instead. Nowadays, there are special salts that contain many minerals, not just the
overused sodium chloride, which can affect water retention and blood pressure. Seasonings
include fresh and dried herbs, spices, condiments, and infused oils and vinegars.

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Patty has herbs in the garden at her school, and during one class she was standing
in front of sage, rosemary, and thyme with a group of ten- to twelve-year-olds. She asked
them what foods came to their mind as they smelled these particular herbs. Their unani-
mous answer was “Thanksgiving!” What a fun way to learn how to use those herbs and to
also be reminded of the power of our sense of smell in combination with our memories.
Remember that many herbs are best when used seasonally or dried while in season. There
are very few places where fresh basil is grown in December! (You can have a little plant
growing on your kitchen shelf indoors.) Generally, if you want to make pesto in December,
use spinach instead.

Basic Cooking Methods and Equipment

There are basic cooking methods and kitchen gear that recipes in this book, or most
books for that matter, will call for. Let us briefly clarify them in alphabetical order:

Al dente: This means to cook something until it is tender but still firm. So for pasta or
rice, al dente means it should not be entirely soft—it should be somewhat firm. For veggies
this means they should be cooked so that they are still crispy, not wilted or flexible, and
usually the cooking time is very short. “Chewiness” and “toothiness” are other words that
are interchangeable.

Bake: To bake means to cook in a dry oven. Most often people think of baking breads,
muffins, and so on. There are a few dishes that, just to confuse you, call for baking—but
then have you place the cooking dish into a larger pan of water. Custards come to mind.
Generally, however, there is no moisture.

Blanch or Parboil: When you blanch something you, in essence, soften it before going
on to another step. With blanching, you plunge the food into a pot of boiling water (not
too much food at once, because you need to keep the water boiling) for the short duration
prescribed by your recipe. Then you either take it out and drain it, or plunge the food into
ice-cold water. Often this is done to either set the color or to peel the skin, such as for
peaches or tomatoes.

Boil: It’s important to boil a lot of water or stock so that when you add the vegetables, they
cook quickly. When almost done, drain immediately or the veggies will continue to cook.

Braise: This method of cooking is most commonly used for foods prepared in a
small amount of water or stock. Meat or vegetable stews are the most common braised
dishes. The dish is usually covered for most of the cooking and can be done on the
stovetop or in the oven.

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Broil: This is when food is heated on one side, generally 4–6 inches from the heating
element, until browned. Some foods are cooked completely under the broiler and some
are simply browned for a few moments or less. In contrast, typical baking heats the food
from the bottom.

Chiffonade: The name of this slicing technique comes from a similar French word
meaning “rag.” But don’t let that term trick you—it’s really an elegant cut. Slice large-leafed
greens into thin ribbons by stacking the leaves (or doing it one at a time), rolling them up
like a cigar, and then slicing them very thinly.

Double Boiler: This is a pot that fits within a pot so that when you heat your ingre-
dient—generally chocolate, eggs, or cream—the heat is greatly diffused and the food is pro-
tected from excess heat or burning. The water in the pan that is on the heating element
maintains a simmer and not a boil. If you don’t have a double boiler, simply use a stainless
steel bowl and place in a pot. Improvise!

En Papillote: All Patty’s kids know how to make Salmon en Papillote. “En papillote”
simply means “in parchment.” You wrap your ingredients in parchment paper, place it on
a cookie sheet, and bake it. How simple is that? Once you master this simple technique, a
myriad of variations will come to mind; start with the Salmon en Papillote recipe on page
161. (You can also wrap food in a banana leaf, corn husks, grape leaves, or even collard
greens.)

Grill: Most people think primarily of barbecuing meats, yet grilled vegetables are just
wonderful. Even though this happens mainly outdoors, there are indoor grill attachments
to kitchen ranges as well. The grilling process adds a unique and enjoyable flavor to almost
everything, and people will rave about vegetables on the grill. Dr. Haas offers these at most
every party, with a combination of mushrooms, onions, garlic cloves, peppers, carrots, and
zucchini. Special grilling baskets are now available and make this process quite easy, plus
the vegetables can be cut into bite-size pieces before they are grilled.

Persillade: Typically used as a flavoring or garnish, persil-

lade is generally equal parts fresh parsley and fresh garlic. It can
be added to a dish while cooking or at the end for more zip! It
is particularly good stirred into butternut squash the last 5
minutes of roasting or added to our Roasted Roots with
Garlic side dish (page 191) after they come out of the
oven in lieu of other seasonings.

53
 More Vegetables, Please!

Poach: This is a moist heat method whereby the water or other liquid that the food is
poaching in maintains a temperature just under the boiling point. You can poach an egg
in water or poach a piece of salmon in white wine.

Purée: This is when you finely blend your ingredient, usually vegetables or beans.
Often soups are puréed, or you can purée beans (or even oatmeal) to use as a thickener
of a soup or sauce. You can use a food processor, food mill, immersion blender, or potato
masher to purée.

Reduction: A reduction is a sauce in which liquid, generally wine-based, is simmered

on the stove, uncovered, until it reduces by one-third or one-half. You may also reduce
almost any vegetable juice. This procedure is used to intensify a flavor. As an example, you
can place carrot juice in a pan and simmer it, uncovered, so that the liquid evaporates and
the flavor intensifies. We give examples of these “reductions” in chapter 4.

Roast: No moisture is added when you roast. The oven is almost always preheated to
the required temperature. Roasting often causes the caramelization of food, a wonderful
flavor enhancer. Vegetables and meats are often roasted. Dr. Haas loves to roast vegetables;
he likes to chop them first, then add some oil, balsamic vinegar, Bragg Liquid Aminos (or
salt, or soy sauce), and herbs, and then toss them before laying them in a pan to roast in
the oven.

Sauté: This comes from the French word sauter, which means “to jump.” Sautéing is
done in a pan without a lid. When you sauté, the food needs to be thin or minced and is
generally in a single layer, otherwise it will steam. First you heat the pan, then add a bit
of oil, and then the vegetables. You need to stir occasionally, but not constantly, or your
vegetables will not brown. If you are adding garlic, do so at the end or else your garlic can
burn. Water sauté variation: To use less oil, you can sauté with some water and then add
the oil toward the end for flavor, however, the vegetables will be less browned and more
steamed.

Simmer: This means that the food is cooked at a gentle heat and not at a boil.

Steam: This is when food, primarily vegetables, is cooked over, not in, boiling water.
Generally a steaming basket is used. When steaming, a lid is always used to trap the heat
and moisture. Be sure to use the steaming water in your next soup or you can simply drink
it, once it cools a bit. There are some nutrients that drip into this “pot liquor.”

Suribachi: A suribachi is a mortar and pestle with ridges inside.

54
 Bringing More Vegetables into Your Meals: The Basics

Safety in the Kitchen

Be sure to explain the importance of sanitation to your children—and teens, adult
family members, and visitors for that matter—before beginning to cook. Share with
them these important personal sanitation tips:
• Wash your hands in warm, soapy water both before you begin to prepare food
and after any act that might contaminate foods, such as touching your eyes,
hair, nose, or mouth, as well as eating, smoking, petting an animal, using the
restroom, touching dirty surfaces, or handling raw meats.
• Don’t handle food when you are sick.
• Cover burns, cuts, and sores with a tight bandage.
• Keep yourself clean! Clean your body, clothes, aprons, and so forth.
• Keep your hair tied back if it’s long.

And teach them these safety measures regarding the food itself:
• Keep raw foods away from cooked foods.
• Keep food away from chemicals (hopefully you don’t use many; there are plenty
of natural products available).
• Wash all raw fruits and vegetables before preparation. Always rinse off your
meats and fish before cooking.
• Maintain food at proper temperatures. Cold foods should be kept at 40°F. Hot-
food temperatures depends on what it is: Stuffed meat and reheated leftovers
should be kept at 165°F; beef and other hot foods at 140°F; fish and poultry at
145°F; and cooked pork, hamburgers, and eggs at 155°F.
• Do not refreeze food after it has thawed.
• Store raw and thawing foods in a bowl on the bottom shelf of the refrigerator
to avoid dripping and contamination. Do not thaw foods at room temperature
unless you are prepared to cook it immediately.

We would like to include one other health tip, and that is to use your stovetop or
oven—not a microwave—to cook and reheat. It might take a bit of adjustment, but you
can do it. Suffice it to say that microwaved foods are altered foods.

Now that you and your children understand how to set up a kitchen, know some
kitchen lingo, have the basics of bringing MVP into your diet, as well as utilizing substi-
tutions and seasonings, let’s get cooking with MVP Recipes begin in the next chapter.
Enjoy all the new flavors and added nutrients, health, and vitality from incorporating
more vegetables into your meals.

55
 Chapter 4
Seasonings,
Sauces, and
Spreads

T
his chapter covers some cooking basics: special season-
ings and spreads, béchamels and butters, reductions and
relishes. If you can learn these recipes—and they are all
fairly easy—then you can always whip up a special meal with the
added flavor that these recipes provide.
These recipes won’t yield an entire meal, but they can
make a meal complete—and, at the very least, and some More
Vegetables, Please (MVP) to your plate. They’re meant to
augment your vegetables, not be the main flavor, and using
them will add complexity to your dishes that your taste buds
will appreciate. If you have children, there are many simple
recipes, such as the Gomasio (page 63) and Maître d’ Hotel
Butter (page 61), that are fun to make and will give them a
sense of being real chefs—and they’ll likely eat more vegetables
when they’ve helped in the kitchen!
 More Vegetables, Please!

Basic Vegetable Reduction

Reduction sauces are generally wine-based. But you may also reduce almost any
vegetable juice. Use the Seasonings for Vegetables list on page 36 if you would
like to season the sauce after you reduce. Vegetable reductions are a wonderful
way to add MVPs to your meals. Use your imagination and experiment!

Chopped onions to taste Simmer some onions, garlic, and olive oil
Garlic to taste in a small saucepan for a few minutes. Add
vegetable juice and simmer until reduced
Extra-virgin olive oil by half.
Vegetable juice

Variations

Mushroom broth (page

118) can be
reduced for a rich sauce; add some
sherry and sage — wonderful .

58
 Seasonings, Sauces, and Spreads

Carrot Reduction
Bring some gusto to your plate—and your palate—by tossing this easy-to-prepare
reduction with pasta and steamed veggies.

Yields ½ cup Simmer the carrot juice and reduce by

half. Add the remaining ingredients, whisk
1 cup carrot juice together, and serve. Try adding a splash of
balsamic vinegar sometime.
½ teaspoon curry powder
2 tablespoons rice wine vinegar Per serving (2 tablespoons): 26 calories; trace
fat (4.0% calories from fat); 1g protein; 6g car-
Sea salt to taste
bohydrate; 1g dietary fiber; 0mg cholesterol;
Black pepper to taste 17mg sodium.

59
 More Vegetables, Please!

Pesto
Pesto is Italian for “pounded.” Often pesto is made from basil with the addition of
garlic, pine nuts, Parmesan cheese, and olive oil. We think the addition of lemon
juice brightens the color and flavor of this arugula-based pesto. Pasta and pesto
(with lots of vegetables!) is the typical use for pesto, but you can spread it on
sandwiches by itself or mixed with a little mayo or plain yogurt. Add to roasted
veggies or stir into soups or salad dressings. Toss it onto steamed vegetables,
brown rice or other grains, white beans, grilled meats, or fish.

Yields 1 cup Place all of the ingredients except the oil

in blender or food processor and purée.
1 cup arugula leaves Slowly add the oil. You may use a mortar
1 cup fresh Italian parsley and pestle if you prefer that to blending
your fresh herbs.
3 cloves garlic
¼ cup Romano cheese (optional) Per serving (2 tablespoons): 139 calories; 15g
fat (92.3% calories from fat); 1g protein; 1g
1 teaspoon sea salt carbohydrate; trace dietary fiber; 4mg choles -

½ teaspoon freshly ground black terol; 282mg sodium.

pepper
2 teaspoons freshly squeezed lemon juice
½ cup extra-virgin olive oil

Variations
Eating Seasonally
Think out of the box with pesto.
P ractice eating seasonally by
Use the seasonal ingredient sug -
adding any of the vegetables
gestions to change things up, like
below, or substituting them for
using sun - dried tomatoes. You can
the main ingredient in this recipe ,
make pesto with just about any-
depending on the time of year .
thing! Once Patty was talking on
Spring: A lmost any tender leafy the phone and forgot that she had
greens broccoli in the steamer , and since
she can ’t stand mushy vegetables
Summer: Basil, roasted peppers,
parsley, other summer
(who can? ) she puréed them and

greens
stirred the “pesto” into pasta with
other veggies. The mistake turned
Autumn: Basil, parsley into another way to add MVP.
Winter: Sun-dried tomatoes, (Don’t overcook vegetables on
spinach leaves purpose , but do try new things!)

60
 Seasonings, Sauces, and Spreads

Maître d’ Hotel Butter

Use a little of this butter on steamed vegetables, mashed potatoes, fish, or chick-
en. You may add minced garlic if you like and even a dash of Tabasco. There are
as many variations as there are cooks.

Yields 1 cup Beat the butter in a bowl until softened.

Beat in the lemon juice a little at a time
2 sticks unsalted butter, room and then mix in the rest of the ingredients.
temperature You may roll this in parchment paper and
store in the freezer.
2 teaspoons fresh lemon juice
2 teaspoons grated lemon zest Per serving (1 tablespoon): 208 calories; 23g
fat (97.1% calories from fat); trace protein; 1g
3 tablespoons finely chopped parsley or
carbohydrate; trace dietary fiber; 62mg choles -
other fresh herbs
terol; 5mg sodium.
¼ cup finely minced shallots
Sea salt to taste
Freshly ground black pepper to taste

61
 More Vegetables, Please!

Bouquet Garni
French for “garnished bouquet,” bouquet garni is a bundle of herbs tied together
with kitchen string, placed into a soup, stew, or sauce, and removed before con-
suming. There are variations to bouquets garnis but most are as follows:

Yields 1 bouquet To make the bouquet garni, place the

celery stalk on a flat surface, followed by
One 3” celery stalk with leaves the parsley and then the herbs. Tie all
pieces together with some kitchen string.
3 sprigs parsley
Alternatively, the ingredients may be
1 bay leaf placed into cheesecloth or a tea strainer.
2 sprigs thyme

Gremolata
Use gremolata in sauces or tossed on veggies or beans. Or use it as a garnish
(just a little!) on a hot bowl of soup.

Yields about 2 tablespoons Place the finely chopped parsley in a small

bowl and stir in the minced garlic and
2 tablespoons finely chopped parsley, lemon zest. Cover and refrigerate or serve
stems removed immediately.
1 clove garlic, minced
Per serving (calories are for whole recipe; use
½ teaspoon lemon zest as desired): 7 calories; trace fat (3.6 calories
from fat); trace protein; 1g carbohydrate; trace
dietary fiber; 0mg cholesterol; 2mg sodium.

Variations

To make persillade , simply omit

the lemon and increase the garlic .
P ersillade is generally equal parts
parsley and garlic . It can be added
to a dish while cooking or , for
more intensity, at the end.

62
 Seasonings, Sauces, and Spreads

Gomasio
Try this seasoning sprinkled on steamed broccoli that has been drizzled with a bit
of lemon juice. It’s also excellent sprinkled on seaweed salad.

Yields 4 tablespoons Lightly dry-toast the salt and sesame seeds,

stirring frequently until aromatic. Allow
2 teaspoons coarse sea salt them to cool and grind them in a suribachi
5 teaspoons sesame seeds or a clean coffee grinder. Store in a lidded
glass jar in a dark cupboard for 3 months,
or longer in the fridge.

Per serving (¼ teaspoon): 2 calories; trace fat

(73.1% calories from fat); trace protein; trace
carbohydrate; trace dietary fiber; 0 mg choles -
terol; 104mg sodium.

Kids in the Kitchen

A suribachi is a mortar and
pestle with ridges inside .
K ids love to grind this
topping and will eat many
different foods if they can
sprinkle a little gomasio
on top.

63
 More Vegetables, Please!

Ghee
Ghee, also known as clarified butter, does not burn like butter because the milk
solids settle to the bottom of the pan and the liquid that foams and floats to the
top is also removed. It’s often used in Indian cooking. You can mix together equal
portions of olive oil and ghee; this mixture contains healthy monounsaturated
fat and will still spread like butter. Keep in mind that ghee is 100 percent fat and
should be used sparingly. Ghee does not need to be refrigerated and can be kept at
room temperature for up to one month. We generally refrigerate it anyway.

1 pound of organic, unsalted butter Melt butter over medium-low heat in a

Extra-virgin olive oil (optional) small saucepan. Skim the white foam off
the top. Let simmer over low heat until
the milk solids on the bottom have turned
a light brown, about 15 minutes. Strain
though a coffee filter or cheesecloth into
a jar.

64
 Seasonings, Sauces, and Spreads

Pass the Purée, Please number of purées your food processor

or blender could yield with an equally
There are many ways to prepare limitless number of veggie and herb
vegetables, and we’ll cover them all in combinations!
this book, from steaming to roasting to You can purée cooked beans and
just plain eating them raw. But we think vegetables and add them to just about any
the method of puréeing deserves it’s own dish, from muffins to pizzas. Puréed can-
special mention. Why? Because it is one of nelloni beans, minced garlic, a splash of
the best ways to “secretly” add MVP into olive oil, and sea salt and pepper make a
your meals. Not that we think vegetables delicious Mediterranean-inspired dip. Or
should be hidden. But if you are transi- head south of the border and dip jicama
tioning into a more veggie-centric diet, or pita chips into either puréed pinto
purées are a great start. And for kids, it’s a beans or a puréed avocado salsa. Lightly
terrific way to get those veggie steam your choice of veggies, add season-
nutrients into their diets, ings (check out the seasonings list
at least in the beginning. on page 36), then purée and
Basically, “purée” stir into pasta or place atop
means “blend really brown rice or another veggie.
really well” until there Use your imagination!
are no lumps. Many And don’t forget the
sauces, dips, soups, and kids. Purées are a great way to
spreads are, essentially, purées. teach children that cooking is fun,
Think about the infinite creative, and healthy.

65
 More Vegetables, Please!

Béchamel Variations
Béchamel is a sauce that everyone should know how to make. It is a basic white
sauce that typically serves as the foundation for other sauces. The recipe is so
versatile that you can make several substitutions for various results: use olive oil
instead of butter, garbanzo flour instead of wheat flour, and almond or rice milk
instead of cow’s milk.

Yields 1 cup Heat butter or oil in small saucepan over

medium heat. Stir in flour, mixing thor-
oughly as you go. Cook and stir for 1 to 2
Basic Béchamel minutes.
2 tablespoons unsalted butter or Slowly whisk in a small amount of milk
extra-virgin olive oil
to form a smooth paste. Continue until
2 tablespoons flour all the milk has been whisked in and the
1 cup warm milk sauce is thick. Add salt and nutmeg, if you
like, to taste.
¼ teaspoon sea salt
1 pinch freshly grated nutmeg (optional) Per serving: 103 calories; 8g fat (67.9% calories
from fat); 2g protein; 6g carbohydrate; trace
dietary fiber; 24mg cholesterol; 148mg sodium.

Mornay Sauce Add ½ cup grated cheese to 1 cup of hot

Basic Béchamel; stir over low heat until
cheese is melted. Season with a little dry
or prepared mustard or Worcestershire
sauce to taste.

Velouté Sauce Substitute chicken, beef, fish, or vegetable

broth for the milk in the Basic Béchamel
recipe and prepare as directed.

Herb Sauce Add 1 teaspoon chopped fresh herbs (or

½ teaspoon dried herbs) to 1 cup of hot
Basic Béchamel. Cook 1–2 minutes longer
to get more flavor from the herbs.

66
 Seasonings, Sauces, and Spreads

Mustard Sauce Follow the Basic Béchamel recipe, except

whisk together 1 teaspoon dry mustard
with the flour, and prepare as directed.
This sauce is especially good with fish and
chicken dishes.

Cashew Béchamel Cashews put a twist on the classic sauce.

You can also make an excellent vegan
version with vegetable or mineral broth.
Soak ¼ cup whole, raw cashews in cold
water for ½ hour to soften and then drain.
Using a blender, blend 2 tablespoons spelt
flour (or garbanzo or other flour), 1 cup
chicken (or vegetable) broth, ¼ teaspoon
sea salt, and 1 pinch cayenne pepper. Put
mixture into a small, heavy-bottomed
saucepan. Bring to a boil over high heat,
stirring constantly. Remove from heat and
add ¼ cup finely minced parsley and mix
well. Serve.

Per serving (4 tablespoons): 89 calories; 5g fat

(47.8% calories from fat); 3g protein; 9g car-
bohydrate; 1g dietary fiber; 1mg cholesterol;
528mg sodium.

67
 More Vegetables, Please!

Mushroom Gravy
This rich, wonderful sauce is terrific on pasta or drizzled onto vegetables. You
may also decoratively splash a little onto your next bowl of butternut squash
soup. Delicious!

Yields about 1½ cups Melt the butter in a skillet over medium

heat, then add the mushrooms, onion, and
2 tablespoons unsalted butter or celery and sauté, stirring frequently, until
extra-virgin olive oil softened, about 8–10 minutes.
½ pound shiitake mushrooms, thinly
sliced with tough stems removed Sprinkle the flour, salt, and pepper over
the mixture and cook for 2 minutes,
1 medium onion, finely chopped stirring constantly. Stir in the sherry and
¼ cup thinly sliced celery thyme. Whisk in the broth and cook, stir-
ring frequently until thickened, about 5
2 tablespoons flour minutes. Add parsley and serve.
½ teaspoon sea salt
½ teaspoon black pepper Per serving (4 tablespoons): 195 calories; 5g fat
(20.6% calories from fat); 5g protein; 37g car-
1 tablespoon sherry bohydrate; 5g dietary fiber; 11mg cholesterol;
439mg sodium.
1 teaspoon fresh thyme leaves
1 cup vegetable broth (page 117)
2 tablespoons minced fresh parsley,
stems removed

Variations

You may delete the sherry and add

tamari, if you like . You may use any
Health Note type of mushrooms for this gravy.

Shiitake mushrooms are high in

We have also left out the flour
and added puréed oatmeal as the
iron and B-vitamins and are good
thickener with good results. If you
for your immune system. They are
are gluten and/or oat intolerant,
only bioavailable when they are
try using garbanzo flour .
cooked.

68
 Seasonings, Sauces, and Spreads

Marinara Sauce
This is an easy way to add MVP to whatever lucky dish you pour it on, from
pizza to eggplant Parmesan to sautéed vegetables. Use an equal amount of fresh
tomatoes instead of canned when you have them ripe off the vine.

Yields 7 cups Heat the oil in a large saucepan over

medium heat. Add onion, garlic, carrots,
2 tablespoons extra-virgin olive oil celery, and zucchini. Cook until al dente,
½ medium onion, diced about 5 minutes. Add the canned tomatoes
and their juices, bring to a boil, then turn
4 cloves garlic, chopped the heat down and simmer, covered, for
¼ cup grated carrots about 10 minutes. Add the thyme, basil,
¼ cup sliced celery parsley, tomatoes, salt, and pepper. Simmer
for another 5 minutes.
¹/³ cup sliced zucchini
One 28-ounce can crushed tomatoes Per serving (about 1 cup): 111 calories; 5g fat
1 teaspoon fresh thyme (37.6% calories from fat); 3g protein; 16g car-
bohydrate; 4g dietary fiber; 0mg cholesterol;
2 tablespoons chopped fresh basil 671mg sodium.
2 tablespoons chopped parsley
3 medium Roma tomatoes, chopped
1½ teaspoons sea salt, or to taste
1 teaspoon black pepper

Eating Seasonally Variations

Practice eating seasonally by adding You may add some red wine to

any of the vegetables below, or the sauce if you like , about ¹/³ cup,
substituting them for the main when you add the canned tomatoes.

ingredients in this recipe, depending

on the time of year .

Spring: Peas, asparagus, green garlic

Kids in the Kitchen
Summer: Fresh tomatoes, eggplant,
red bell peppers, corn H ave your older children grate
the carrots , but remind them
Autumn: Fresh tomatoes, Jerusalem
to work slowly so as not to
artichokes
grate the tips of their fingers!
Winter: Cubed winter squashes, L et your children also help you
parsnips, turnips
add the veggies and stir the sauce.

69
 More Vegetables, Please!

Traditional Aioli
Aioli can be chilled up to two days. The egg yolk in this recipe is not cooked, so
make sure you have fresh eggs from healthfully raised hens. It’s great on crab
cakes and baked potatoes, as a salad dressing and sandwich spread, and served
atop our Egg, Rice, and Veggie Bake dish (page 156). Since aioli is high in fat and
calories, you won’t want to get in the habit of making it an everyday condiment.

Yields 1 cup In a mortar and pestle or food processor,

grind the garlic with the salt. In a small
3 cloves peeled garlic bowl, mix the egg yolk with the water or
Pinch sea salt lemon juice. Add the garlic to the egg yolk
or, if using a processor, add the yolk to the
1 egg yolk garlic. Slowly whisk in or pour in the olive
2 teaspoons water or fresh lemon juice oil.
1 cup extra-virgin olive oil
Per serving (2 2/³ tablespoons): 330 calories; 37g
fat (98.7% calories from fat); 1g protein; 1g
carbohydrate; trace dietary fiber; 35mg choles -
terol; 2mg sodium.

Variations

We have made aioli with the addi-

tion of 1 teaspoon prepared mustard
and even half of a jalapeño pepper.

70
 Seasonings, Sauces, and Spreads

Garlic Herb Aioli

This aioli will keep for up to one week since raw eggs are not used. Use it as a
dip for veggies or as a salad dressing. Toss a little in with roasted veggies or add
some to your potato salad. It’s wonderful on sandwiches, too. And when you’re
ready for a change of pace, get creative and add roasted peppers, Dijon, or
saffron to the recipe.

Yields 2 cups Place all ingredients in a blender and

purée. You might also use orange juice
12 ounces drained silken tofu instead of lemon juice.
3 to 5 cloves garlic, minced, depending
on your taste Per serving (about 3 tablespoons): 42 calories;
2g fat (39.9% calories from fat); 4g protein; 4g
2 tablespoons miso (any type is fine) carbohydrate; 1g dietary fiber; 0mg choles -
terol; 231mg sodium.
¹/³ cup fresh lemon juice
1 tablespoon capers, drained
2 tablespoons chopped fresh parsley,
stems removed
½ teaspoon dried dill
½ teaspoon dried oregano
½ teaspoon dried tarragon
1 tablespoon nutritional yeast
2 shakes cayenne pepper
½ teaspoon freshly ground black
pepper
½ teaspoon sea salt
2 tablespoons water

Eating Seasonally
This recipe calls for mostly dried
herbs. But in the summer (or any
season if you grow some on your win -
dowsill), use fresh herbs. R emember
that 1 tablespoon of fresh herbs is
equal to 1 teaspoon of dried.

71
 More Vegetables, Please!

Mustard Sauce
This is wonderful on grilled veggies, chicken, or turkey cutlets. We’re sure you
will find many uses for this easy sauce—in veggie wraps perhaps?

Yields 1 cup Combine ingredients in a bowl! You may

heat this sauce if you like.
1 cup plain yogurt
2 tablespoons Dijon mustard Per serving (2 tablespoons): 40 calories; trace
fat (9.5% calories from fat); 4g protein; 6g
1 teaspoon brown rice vinegar carbohydrate; trace dietary fiber; 1mg choles -
terol; 137mg sodium.
½ teaspoon honey

72
 Seasonings, Sauces, and Spreads

Roasted Red Pepper Sauce

You can divide this recipe in half if this is too much for your family. The sauce is
wonderful on pasta, roasted veggies, salads, grilled meats—you name it.

Yields 1½ cups Preheat oven to 375°F. Place peppers and

garlic on an oiled cookie sheet. Roast
3 whole red bell peppers peppers and garlic in oven for 25–30
minutes. When done, place peppers in
½ head garlic, cloves peeled
bowl, cover, and let steam. You may also
1½ teaspoons Dijon mustard place them in a paper bag. When cool, peel
1 tablespoon tamari or other soy sauce and seed peppers.
1½ teaspoons honey Place peppers, garlic, and remaining ingre-
½ teaspoon black pepper, or to taste dients in food processor or blender and
blend.

Per serving (4 tablespoons): 25 calories; trace

fat (5.5% calories from fat); 1g protein; 6g car-
bohydrate; 1g dietary fiber; 0mg cholesterol;
185mg sodium.

Variations

For added flavor , add lemon juice

and zest. For salad dressing , add
½ cup balsamic vinegar and 1 cup
extra-virgin olive oil (and keep what
you don ’t use in the fridge). For a
thinner sauce , add ½ cup water and
½ cup extra-virgin olive oil .

73
 More Vegetables, Please!

Ginger-Sesame Marinade
This is a very versatile marinade that you will use often once you discover how
simple it is to prepare. It is wonderful on tempeh, which is an excellent protein
source: Slice tempeh into ½” slices then steam for 15 minutes over, not in, wa-
ter; drain and place in a bowl; pour the marinade over the tempeh and marinate
for an hour; grill or sauté for 5 minutes on each side; then serve with a cabbage
slaw and buckwheat noodles that you have cooked in miso-flavored water. It
makes a nice lunch or casual dinner.

Yields about 1¼ cups Place all ingredients in a bowl and whisk

until well blended. Store, covered, in a
½ cup rice wine vinegar glass container or jar in the refrigerator for
¼ cup water up to 1 week.
¼ cup yellow miso Per serving (2 2/³ tablespoons): 88 calories; 5g
¼ cup chopped green onions fat (50.8% calories from fat); 2g protein; 10g
carbohydrate; 1g dietary fiber; 0mg choles -
2 tablespoons sugar (see Sweet as Sugar, terol; 762mg sodium.
page 209)
2 tablespoons peeled and minced
fresh ginger
2 tablespoons low-sodium soy sauce
4 teaspoons extra-virgin olive oil
2 teaspoons dark sesame oil

74
 Seasonings, Sauces, and Spreads

Salsa
There are endless recipes for salsa. We have perfected this one. In the summer,
there is nothing as refreshing and delicious as peeled and sliced jicama served
with this salsa. Also try it with your favorite fish dish, on baked potatoes, or as a
condiment on just about anything. This is especially good on an omelet.

Yields about 3 cups In a bowl, combine all the ingredients well.

Garnish with parsley or cilantro.
1 jalapeño pepper, seeded and minced
1 to 2 large cloves garlic, finely chopped Per serving (¾ cup): 93 calories; 7g fat (64.9%
calories from fat); 1g protein; 7g carbohydrate;
1 red bell pepper, seeded and chopped 2g dietary fiber; 0mg cholesterol; 8mg sodium.
2 large tomatoes, finely chopped
1 cucumber, peeled and finely chopped
2 tablespoons extra-virgin olive oil
Juice of 1 lemon or lime
Sea salt to taste
Black pepper to taste
Cilantro or parsley, for garnish

75
 More Vegetables, Please!

Tomatillo Relish
We have served this relish on steamed veggies, with carrot soup, as a garnish on
tacos or burritos, and spooned onto the slices of half an avocado.

Yields 2 cups Remove papery outer layer from tomatillos

and rinse well. Place them in a single layer
1 pound tomatillos into a 10” x 15” baking pan and bake in a
1 fresh jalapeño, seeded 400°F oven until slightly browned, about
25 minutes. Meanwhile wash and dry the
1½ cups lightly packed fresh cilantro fresh herbs.
1½ cups lightly packed fresh parsley,
stems removed Transfer tomatillos to a food processor
and add jalapeño, cilantro, parsley, and oil.
2 tablespoons extra-virgin olive oil
Pulse until mixture is coarsely chopped
Sea salt to taste and slightly chunky. If you do not have a
food processor, simply chop by hand. Add
salt to taste.

Per serving (3 tablespoons): 51 calories; (69%

from fat); 3.9 g fat (sat 0.5g); 0.8g protein; 3.8g
carbohydrate. 1.5g fiber; 0.0 g cholesterol; 5mg
sodium;

Health Note
Cilantro is a natural chelator ,
which means it assists in the
removal of potentially toxic metals
(such as mercury) from the body.
“Chelate” means “claw,” and
chelators bind with minerals to
help them move around the body.
For example , mineral chelates also
allow for better absorption, and
typically the chelated minerals are
bound with amino acid derivatives,
such as calcium aspartate.

76
 Seasonings, Sauces, and Spreads

Cucumber Feta Salsa

This salsa is wonderful in the summer. There are several ways to serve it: Try
spreading it onto a thick slice of a tomato. You can also heap 6 tablespoons of the
salsa over grilled or broiled chicken breasts atop mesclun or spring lettuce mix
and then garnish the dish with a lemon or lime wedge. Or spoon the salsa onto
a sprouted grain tortilla with lettuce and garbanzo beans, or serve it in an endive
leaf as an appetizer.

Yields about 3 cups Combine the feta, lemon juice, and pepper
and mash with a fork until crumbly. Add
1 cup crumbled feta cheese the cucumber, onion, mint, and dill, stir-
2 tablespoons lemon or lime juice ring gently.
½ teaspoon freshly ground black Per serving (¾ cup): 129 calories; 17g fat (55%
pepper calories from fat); 7g protein; 9g carbohydrate;
1½ cups seeded and diced cucumber 2g dietary fiber; 33mg cholesterol; 427mg
sodium.
1 cup diced red onion
3 tablespoons chopped fresh mint
3 tablespoons chopped fresh dill

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 More Vegetables, Please!

Chanterelle Crostini
A bit extravagant, but so good! This is Patty’s mushroom version;
generally the chanterelles are chicken livers.

Serves 16 Heat the olive oil in a sauté pan over

medium-high heat and then add the
1 medium red onion, chopped onion, celery, carrot, and parsley. Simmer
1 stalk celery, chopped 2–3 minutes. Stir in the mushrooms and
simmer until soft, stirring occasionally.
1 medium carrot, chopped Add the wine and allow the liquid to
½ bunch Italian parsley, stems removed reduce. Add the capers and anchovies to
and chopped, plus more for garnish boost flavor and, if needed, add sea salt.
3 tablespoons extra-virgin olive oil Remove the pan from the heat. Allow
4 cups coarsely chopped chanterelle mushroom mixture to cool slightly.
mushrooms Remove from the pan and chop, but not
too finely. You may use pulse on your food
1 cup white wine processor if you like.
3 tablespoons capers
Add mushroom mixture back into the pan
3 whole anchovies (optional) and simmer for another 45 minutes, slowly
1 teaspoon sea salt (optional) adding the broth while it simmers.
2 cups warm vegetable broth (page 117) Lightly toast good Italian bread. Spread
or chicken broth (page 119) with mushroom mixture. Coarsely chop
1 loaf Italian baguette, sliced some parsley to sprinkle on crostini, if
desired.
Italian parsley, coarsely chopped for
garnish, if desired
Per serving: 94 calories; 3g fat (26.6% calories
from fat); 2g protein; 15g carbohydrate; 2g
dietary fiber; 1mg cholesterol; 168mg sodium.

Variations

In Italy, the toasted bread is dipped

into chicken broth before spread -
ing with the crostini mixture . Of
course , Italians use chicken livers
in this recipe as well . We prefer
the chanterelles. If chanterelles
are out of your budget, substitute
your favorite mushrooms. To make
it vegetarian, you may delete the
anchovies and add 1 additional
tablespoon of capers.

80
 Appetizers and Dips

Dolmas with Feta and Cranberries

These serve double-duty as an appetizer or lunch and are good warm or cold.
We like the dolmas drizzled with orange-infused olive oil (a little fresh orange
juice in some olive oil) or simply sprinkled with fresh orange juice or grapefruit
juice. For lunch, serve with a mixed-greens salad with lemon vinaigrette. Toss
some (unsprayed) rose petals in the greens for a gorgeous presentation. We like
these served at room temperature, but you may reheat if you like: Place dolmas
in a steamer over—not in—boiling water for 5 minutes. Vegetable additions could
be peas, corn, finely diced red bell pepper, and celery—or all of the above. And
remember: Kids will eat almost anything if they get to roll it up!

Serves 6 Combine rice and water, place in a 2-quart

saucepan, and bring to a boil. Reduce
1 cup short-grain brown rice heat, cover, and simmer on low heat for 45
minutes or until done.
2 cups water
1 bunch collard greens Meanwhile, wash the collard greens and
(about 6 medium leaves) blanch for 30 seconds. Cool and set
½ cup finely chopped dry-toasted aside. When rice is slightly cooled, stir in
almonds almonds, salt, lemon zest, rosemary, cran-
berries, and feta cheese.
½ teaspoon sea salt
½ teaspoon lemon zest Gently cut large stems from collard leaves.
¼ teaspoon ground dried rosemary Lay flat on a cutting board. Place a scoop-
ful of the rice mixture in the center of the
¹/³ cup halved dried cranberries (cut in leaf. Roll up like a burrito, tucking in the
half with scissors) sides of the leaf. Repeat for all leaves.
½ cup feta or goat cheese
Per serving: 222 calories; 10g fat (38.6% calo -
ries from fat); 7g protein; 28g carbohydrate; 2g
dietary fiber; 11mg cholesterol; 302mg sodium.

Health Note
Collard greens are an excellent
source of calcium , needed for bone
health; vitamin K, needed for
normal blood clotting; vitamin
A, needed for good vision; and
vitamin C, which helps to fight
infection, heal wounds , and keep
tissues healthy. E at your greens!

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 More Vegetables, Please!

Spring Rolls with Peanut Sauce

Kids love to make these fun and delicious appetizers, which can be altered
numerous ways to accommodate whatever’s in season. Typically the sauce is
made with peanuts, but if you’re not allergic, feel free to substitute almond
butter for the peanut butter.

Serves 12 Slice the cucumbers and carrots into

matchsticks, along with any other vegeta-
Spring Rolls bles you’d like to add.

2 small cucumbers, seeded Set up a shallow bowl of warm water. A pie

2 medium carrots pan will work. Slip a spring roll wrapper
into the water, pressing so that the wrapper
12 rice paper wrappers is covered with water. When the wrapper
8 leaves butter lettuce, torn into small becomes pliable, after about 30 seconds,
pieces remove and lay it flat on a piece of waxed
paper. Place lettuce on the bottom half of
12 fresh mint leaves, chopped
the wrapper. Arrange vegetable mixture
12 sprigs fresh cilantro, stems removed over the lettuce along with mint and
cilantro.
Peanut Sauce Roll up the wrapper, tucking in the ends as
Two 1” pieces ginger root, peeled you roll, and rolling as tightly as possible.
Serve with peanut dipping sauce.
5 cloves garlic
1 to 2 teaspoons red chile paste To make the dipping sauce: In a blender
or food processor, place the ginger, garlic,
1 cup peanut butter or almond butter and chile paste. Blend until smooth.
¼ cup low-sodium tamari or other Add remaining ingredients and continue
low-sodium soy sauce to blend, adjusting the water to desired
¼ cup sugar consistency.
¹/³ cup vegan Worcestershire sauce Per serving: 200 calories; 13g fat (53.0% calo -
¼ cup rice vinegar ries from fat); 6 g protein; 36 g carbohydrate; 3g
dietary fiber; 0mg cholesterol; 287mg sodium.
1 lime, juiced, to taste
2 tablespoons fresh lemon juice
Water, if too thick

82
 Appetizers and Dips

Variations

Using different nuts in the

dipping sauce will change the
flavor slightly— and this kind
of experimenting is one of
the most enjoyable aspects of
cooking. Try it with almonds,
change it up with cashews , or
even use pine nuts.

Eating Seasonally

P r actice eating seasonally by

adding any of the vegetables
below, or substituting them for
the main ingredients in the rolls ,
depending on the time of year .

Spring: Peas, avocados, green

onions, mustard greens,
raw grated beets

Summer: R ed peppers, jicama,

radishes, lettuces,
zucchini, summer
squashes

Autumn: Bell peppers, broccoli,

carrots, cabbages

Winter: Daikon radishes,

bok choy, carrots

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 More Vegetables, Please!

Red Pepper Strips with Artichoke and Caper Filling

Be sure to make this appetizer during the summer months, when red peppers
are at their peak. The sweet red peppers and tangy filling are a wonderful
combination.

Serves 6 Drain the artichoke bottoms and mince

very finely. Put in bowl with onions,
One 13-ounce jar water-packed artichoke capers, and parsley.
bottoms
¹/³ cup minced red onion or shallots In a small bowl, stir together the mustard,
oil, vinegar, basil, paprika, and pepper.
2 tablespoons capers, minced Toss with artichoke mixture. Set aside.
¼ cup finely minced parsley, stems
removed Cut the bell peppers in half lengthwise
and discard stems, seeds, and white
1 tablespoon Dijon mustard membranes. Cut in half again then slice
1 tablespoon olive oil each quarter into 3 strips. Spoon artichoke
2 tablespoons apple cider or white mixture onto the pepper and garnish with
balsamic vinegar basil leaves. If basil is not in season, you
may substitute fresh parsley. These may be
1 tablespoon minced fresh basil served cold or at room temperature.
1 teaspoon paprika
Per serving: 56 calories; 3g fat (39.3% calories
½ teaspoon freshly ground black from fat); 2g protein; 7g carbohydrate; 3g
pepper dietary fiber; 0mg cholesterol; 301mg sodium.
2 red bell peppers, washed and dried
Fresh basil leaves, for garnish

Health Note
One cup of raw bell red peppers
provides your daily value of both
vitamins C and A. They are also
high in B6, which is needed for
more than 100 enzymes involved
in protein metabolism . A rtichokes
are an excellent source of dietary
fiber , vitamin C, magnesium , and
potassium .

84
 Appetizers and Dips

Hummus
Serve hummus with lots of brightly colored veggies, which are called crudités
when served this way. You may eat the veggies raw, or for broccoli, cauliflower,
and green beans or peas, lightly steam them first, if desired.

Yields 2 cups Rinse and drain garbanzos and place them

in a food processor. Add the lemon juice,
2 cups cooked garbanzo beans or salt, black pepper, tahini, garlic, cumin,
one 15-ounce can and cayenne pepper. Turn on the proces-
sor and slowly add the oil in a thin stream
1 lemon, juiced
until the mixture is smooth. Taste and
½ teaspoon sea salt adjust seasonings, if needed. Place in a
¼ teaspoon black pepper bowl, drizzle with a little oil, and sprinkle
with paprika.
2 tablespoons tahini
2 cloves garlic Per serving (4 tablespoons): 356 calories; 16g
fat (38.5% calories from fat); 14g protein; 43g
½ teaspoon ground cumin
carbohydrate; 12g dietary fiber; 0mg choles -
¼ teaspoon cayenne pepper terol; 200 mg sodium.

¼ cup extra-virgin olive oil, plus more

for garnish
¼ teaspoon paprika

Cooking Tip
To cook your own garbanzo beans,
also known as chickpeas , soak 1 Variations
cup beans and a piece of kombu
seaweed in cold water for 8 hours. Try adding a handful of washed
(A nother way is the quick- soak and dried spinach leaves into the
method: P lace 1 cup beans, a piece processor . A lso, you can chop
of kombu, and 2 cups water in a some red bell pepper into small
saucepan, bring to a boil , and boil pieces and add it to the hummus
for 2 minutes. Next, cover, turn off after you have processed it. We
the heat, and let sit for 2 hours.) like seeing the little red pieces in
A fter soaking, the beans take the hummus! Want to give this a
about an hour to cook at a simmer L atin flavor ? Substitute cooked
on the stove . The kombu in the black beans for the garbanzos ,
soaking liquid and in the cooking and then experiment with adding
water makes the beans more digest- a jalapeño or other chile to taste ,
ible and less likely to cause gas. if you like .

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 More Vegetables, Please!

Sprouted Garbanzo Hummus

This version is not as smooth in texture as the hummus you are used to, but it’s
very good just the same. Serve as you would “regular” hummus.

Yields 2 cups Place sprouted garbanzo beans in a food

processor. Add the lemon juice, salt,
1 cup dried garbanzo beans, sprouted pepper, tahini, and garlic. Turn on the
1 tablespoon lemon juice processor and slowly add the oil in a thin
stream until the mixture is smooth. Use
½ teaspoon sea salt more oil, if desired, for taste and texture.
½ teaspoon black pepper Taste and adjust seasonings, if needed.
Place in a bowl, drizzle with a little oil, and
1 tablespoon tahini sprinkle with paprika.
1 clove garlic
1 tablespoon extra-virgin olive oil, Per serving (4 tablespoons): 109 calories; 3g fat
plus more for garnish (24.7% calories from fat); 5g protein; 16g car-
bohydrate; 5g dietary fiber; 0mg cholesterol;
Paprika, for garnish 126mg sodium.

Cooking Tip
To sprout the garbanzo beans ,
soak them in cold water over-
night. In the morning , drain the
beans and place in a sprouter. If
you don’t have a store - bought
Health Note
sprouter , simply use a wide - mouth
M any believe that sprouted foods mason jar and cover the opening
are one of the most nutritious with a piece of cheesecloth that
foods you can eat. When a seed has been secured with a rubber
sprouts, protein content increases band; keep the jar at an angle so
up to 30 percent as the carbohy- that the excess water can drain ,
drate food source gets converted. and do not place in direct light.
Chlorophyll and fiber content R inse them2–3 times a day until
also increases. A lso, sprouts are they sprout, about 3–4 days. It’s
living foods that contain active fun to watch the beans start
enzymes that help with digestion to sprout. See our sprouting
and assimilation. instructions on page 23.

86
 Appetizers and Dips

Roasted Garlic and White Bean Dip

This dip is great for raw vegetables or as a sandwich spread. Try spreading on
halved cherry tomatoes for a wonderful appetizer.

Yields 2¼ cups Preheat oven to 400°F. To roast garlic,

remove papery outer layer of skin and trim
1 head garlic a small portion off the top of the head to
expose cloves. Place on a square of parch-
2 teaspoons plus 2 tablespoons extra-
virgin olive oil, divided ment paper or aluminum foil and set on
a baking sheet. Drizzle with 2 teaspoons
1 medium yellow onion, diced of the oil, seal package, and bake for 40
1 tablespoon finely chopped fresh sage minutes. Remove from oven and let cool.
2 cups cooked white beans or one While the garlic is roasting, heat the
15-ounce can, rinsed and drained
remaining 2 tablespoons of the oil in a
½ teaspoon balsamic vinegar skillet over medium heat. Cook the onion
1 teaspoon sea salt and sage together until the onions are soft.
Set aside.
½ teaspoon freshly cracked black
pepper In a food processor or in a bowl using
a potato masher or a fork, combine the
onion mixture, beans, vinegar, salt, and
pepper. Squeeze the roasted garlic from
each clove and add to the mixture. Process
until smooth, adding water if necessary to
create a smooth mixture. Serve warm or at
room temperature.

Per serving (3½ tablespoons): 98 calories; 4g fat

(33.8% calories from fat); 4g protein; 13g car-
bohydrate; 3g dietary fiber; 0 mg cholesterol;
191mg sodium.

Health Note
Beans are high in dietary fiber ,
folate , protein (serve with a grain
for a complete protein), and iron.
The iron in beans is more digestible
when mixed with a food high in
vitamin C such as tomatoes.

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 More Vegetables, Please!

Guacamole
How simple is this to make? There’s only one step! Try dipping peeled and sliced
jicama into this familiar dip for a tasty snack. Almost any sliced veggie will work
well. Of course, you can also purchase whole-grain pita bread, cut it like a pie,
and bake the wedges in a 375°F oven until toasted, about 15 minutes or so.

Yields approximately 2 cups In a medium bowl, mash the avocados, add

the other ingredients, and mix.
2 ripe avocados, peeled
Juice of 1 lemon or lime Per serving (½ cup): 179 calories; 16g fat (70.3%
calories from fat); 3g protein; 12g carbohy-
½ small red onion, diced drate; 3g dietary fiber; 0mg cholesterol; 14mg
sodium.
1 tomato, diced
Sea salt, to taste
Hot pepper sauce, to taste
Fresh cilantro, chopped (optional)
Minced garlic (optional)

Health Note
Avocados are high in the heart-
healthy monounsaturated fat known
as oleic acid. They are also an excel -
lent source of potassium , a mineral
that regulates blood pressure.

88
 Appetizers and Dips

Baba Ghanoush
This is a puréed and often-roasted eggplant dish that is popular in Middle Eastern
cooking. Use it as a dip for veggies and/or toasted pita bread. Also try spreading
it on toasted whole-grain bread or in a wrap and then adding grated carrots,
fresh seasonal greens, and a nice thick slice of a fresh tomato, if it is summer,
for a healthy sandwich. If it’s winter, top slices of steamed or roasted butternut
squash with baba ghanoush and then sprinkle on a little Parmesan. You’ll love it.

Yields 2 cups Halve eggplant lengthwise and brush with

oil. Set on grill, close cover, and cook until
1 large eggplant flesh is soft (or you may also broil it 6”
from burner). Let eggplant cool.
¼ cup extra-virgin olive oil, plus more
for brushing on, divided
Scoop flesh into food processor. Discard
1 teaspoon ground cumin peels. Add cumin, garlic, cayenne pepper,
2 cloves garlic salt, and pepper. While processing, add
¼ cup of the oil in a slow stream until it
¼ teaspoon cayenne pepper emulsifies.
½ teaspoon sea salt, or to taste
Garnish with parsley and chives and
½ teaspoon black pepper, or to taste
sprinkle with toasted pine nuts.
2 teaspoons chopped fresh parsley,
stems removed Per serving (5 tablespoons): 111 calories; 10g
1 teaspoon chopped fresh chives fat (76.8% calories from fat); 1g protein; 5g
carbohydrate; 2g dietary fiber; 0mg choles -
1 tablespoon pine nuts, toasted terol; 160 mg sodium.

Health Note
For added depth of flavor , dry-
toast 1 teaspoon whole cumin seeds,
then grind and add instead of the
1 teaspoon regular ground cumin.

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 More Vegetables, Please!

Spinach Dip
As a dip, you’ll want to serve this with plenty of sliced fresh vegetables.
Also try spreading it onto a whole-grain tortilla, then grate some carrots and slice
some celery, red bell peppers, tomatoes, and anything else you like, and wrap up.
You can even cut the wrap into small slices and serve as an appetizer or lunch
sushi roll–style.

Yields 1½ cups In a food processor, purée the silken tofu,

lime zest, lime juice, mustard, sugar, salt,
One half of 12-ounce package silken tofu and pepper. Process until smooth.
2 teaspoons lime zest
Add the spinach and purée, then add
¼ cup fresh lime juice onions and pulse until blended but not
1½ teaspoons Dijon mustard puréed.
1 teaspoon sugar or agave nectar Per serving (4 tablespoons): 38 calories; 1g fat
½ teaspoon sea salt (24.8% calories from fat); 3g protein; 5g car-
bohydrate; 2g dietary fiber; 0mg cholesterol;
½ teaspoon black pepper 211mg sodium.
10 ounces frozen spinach, thawed,
drained, and squeezed dry
²/³ cup chopped red onions or scallions

Health Note
Tofu is a very good source of protein,
calcium (fortified), and iron. It is
also high in tryptophan, an essential
amino acid that is a building block
of protein , and m anganese , a
trace mineral that works with many
enzyme systems in your body.

90
 Appetizers and Dips

Red Pepper “Cheese” Dip

When Patty’s son Russell sampled this dip for the first time at age 12, he
immediately asked for more “cheese” dip. There’s no dairy in this recipe—it’s the
nutritional yeast that gives it the cheesy flavor! For a richer flavor, you may roast
the red peppers if you like.

Yields 2½ cups Blend all ingredients in a blender until

smooth, about 3–4 minutes. Put in a bowl,
1 medium red bell pepper, cover, and place in the refrigerator until it’s
washed and seeded set, about 2 hours. Serve cold or at room
1½ cups raw cashews temperature with sliced veggies or as a
sandwich spread.
¼ cup sesame seeds
½ cup water Per serving (about ¹/³ cup): 170 calories; 14g fat
(67.7% calories from fat); 5g protein; 10g carbo -
¹/³ cup nutritional yeast hydrate; 2g dietary fiber; 0mg cholesterol;

¼ cup freshly squeezed lemon juice 135mg sodium.

1 tablespoon soy sauce

Health Note
Nutritional yeast (not to be
confused with brewer’s yeast) is
an excellent source of B-vitamins
and amino acids. Next time you

Cooking Tip make popcorn, sprinkle on some

olive oil , nutritional yeast, minced
If you remember , soak the raw fresh garlic or garlic powder , sea
cashews in cold water for 30 salt, and a pinch of cayenne pepper .
minutes or longer , then drain. Everyone loves the wonderful
This softens them , making flavors! We wish all movie theaters
them easier to blend. would convert!

91
 More Vegetables, Please!

A tossed salad is just that: greens and veggies—grains and beans, too—tossed together
in a bit of dressing and served. If you are using heavier pieces of vegetables, mix them sepa-
rately and place them on top of the salad. Be sure to choose the freshest seasonal greens
you can and eat a wide variety of these greens for good health. There are many types with
different flavors, and very few people have any reactions to leafy greens or green vegetables;
thus, they can be plentiful in your diet.
Be sure to wash your lettuce well. If you have picked spinach out of the garden, it is
often very dirty and may need to be washed several times. Place the spinach in a sink (use
less water by not filling the sink too full) or in a large bowl of water and move the greens
around with your hands. Lift out the spinach and you will see that most of the dirt is in
the bottom of the bowl.
A salad spinner works quite nicely to dry your greens. Spinners don’t operate as well
when they’re too full, so spin in batches if necessary. Also, empty the water out of the
spinner occasionally. You can roll up your greens in a flour sack–type towel and store in
the refrigerator or in a sealed plastic bag (though we are trying to use less plastic).
To make preparing and serving salads simple for you, we have included a salad dress-
ing recipe for almost every salad in this chapter. This is not to say you can’t mix and match,
but sometimes you want someone else to decide for you—so we have. On the other hand, if
you’re feeling adventurous, use the Salad Seasonings list on page 95 to come up with your
own dressing!

Eating Seasonally

Spring Baby spinach, arugula,

and Summer: butter lettuce, red
and green oak leaf,
mâche , romaine , beet
greens, dandelion
greens, raw kale , and
chard

Autumn Escarole (did you know

and Winter: you can lightly grill
it? ), radicchio, endive ,
frisée, and mixed
lettuces (in most
areas)

94
 Salads and Dressings

Seasonings for Salads

Here is a summary of common spices and flavorings that go with various vegetables,
greens, fruits, and meats typically found in salads. Add some olive oil and vinegar to
these spices, and you’re good to go! Keep in mind that these spice combinations are just
as tasty in cooked dishes as well:
Asparagus: marjoram, orange or other citrus, dill
Avocado: dill seed, oregano, garlic, chiles, lemon or lime
Bean: oregano, summer savory, cumin, bay
Beet: caraway seed, chervil, green dill, thyme, garlic
Carrot: celery seed, ginger, dill
Celery: fennel seed, mint, green onions
Chicken: basil, chives, marjoram, saffron, tarragon, thyme, curry, parsley
Coleslaw: caraway seed, chervil, chives, green dill, mint, mustard seed,
tarragon, thyme, ginger
Cucumber: basil, chervil, chives, green dill
Fruit, mixed: basil, chervil, cinnamon, ginger, marjoram, mint, nutmeg,
parsley, rosemary, tarragon
Greens, mixed: chervil, coriander, fennel seed, marjoram, oregano, parsley,
summer savory, tarragon, basil, mint
Orange: cardamom
Pear: cardamom, nutmeg, poppy seed
Potato: celery seed, chives, dill seed, green dill, mustard, parsley, sesame
seed, summer savory, curry
Seafood: basil, celery seed, chives, fennel seed, green dill, marjoram,
oregano, parsley, saffron, tarragon
Spinach or k ale: basil, chives, marjoram, garlic
Tomato: basil, chervil, chives, parsley, summer savory, thyme
Tuna: celery seed, chives, marjoram, onions, pickles
Vegetables, mixed: green dill, celery seed, chives, parsley, summer savory

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 More Vegetables, Please!

Arugula, Beet, and Sunflower Seed Salad

This is a beautiful, delicious salad with ingredients seasonal in the fall and early
winter. A little of the creamy dressing goes a long way, so you can go light when
you drizzle it on. If you have dairy allergies, use the Basic Vinaigrette (page 108)
or Mustard Vinaigrette (page 102) instead.

Serves 4 Divide arugula into 4 servings and place

each on a small plate. Place freshly grated
8 cups washed and dried arugula leaves raw beets in a mound on the arugula
and then arrange the tangerine segments
1 cup grated raw beets around the mound of beets.
1 peeled and segmented tangerine
To make the dressing: Place buttermilk,
½ cup toasted sunflower seeds blue cheese, salt, and pepper in a jar and
shake well. Yields 1 cup.

Drizzle each salad with some Buttermilk

and Blue Cheese Dressing and sprinkle
Buttermilk and
with toasted sunflower seeds.
Blue Cheese Dressing
Per serving (salad): 136 calories; 10g fat (66.2%
Yields approximately 1 cup
calories from fat); 6g protein; 11g carbohy-
drate; 3g dietary fiber; trace cholesterol; 38mg
²/³ cup buttermilk sodium.

¼ cup crumbled blue cheese

Per serving (dressing, ¼ cup): 42 calories; 2g fat
Dash of sea salt (51.7% calories from fat); 3g protein; 2g carbo -
hydrate; trace dietary fiber; 7mg cholesterol;
¹/8 teaspoon freshly ground black 201mg sodium.
pepper

Health Note Cooking Tip

Beets are an excellent source of Buy sunflower seeds (or any nuts
folate , iron, potassium , vitamin and seeds for that matter) raw

C, and dietary fiber . R aw beets and toast them yourself. Simply

are delicious , as are beet greens. place them in a small skillet

Try mixing raw grated beets with and heat on low, until lightly

grated apples and a bit of fresh browned, stirring frequently. If

ginger . Drizzle with olive oil and you buy them already roasted,

a little rice wine vinegar for a you don’t know what kind of oil

delicious salad. they have been roasted in.

96
 Salads and Dressings

Southwestern Caesar Salad

Always a kid’s favorite, this salad is a winner. Kids love to cut the tortillas
into strips. Be sure to toast your own pumpkin seeds (see Cooking Tip for
previous recipe). If you have fresh corn, you can use it raw; just slice the
kernels off the cob.

Serves 8 Chop and place the romaine lettuce in a

large salad bowl; refrigerate until needed.
3 hearts romaine lettuce, washed
and dried To make the dressing: Whisk together the
garlic, lemon juice, mustard, and 1 tea-
6 corn tortillas spoon of the chili powder in a small bowl.
¼ cup extra-virgin olive oil Continue whisking while you slowly pour
1 tomato, sliced in a thin stream of ½ cup of the oil. You
may use a blender instead of a whisk if you
½ cup grated cheddar cheese like, slowly adding the oil.
1 avocado, peeled and sliced
Cut the corn tortillas into thin strips and
½ cup roasted pumpkin seeds toss with remaining ¼ cup oil and the
½ cup fresh corn remaining 1 teaspoon chili powder. Bake
at 350°F for 15–20 minutes or sauté in a
¹/³ cup diced jicama skillet until lightly golden.

Dress the salad and toss well. Garnish with

Dressing tomatoes, cheese, avocado, pumpkin seeds,
2 to 3 cloves garlic corn, jicama, and tortillas. Toss again and
serve immediately.
1 lemon, juiced
1 teaspoon Dijon mustard Per serving (salad): 161 calories; 6.5g fat (36.5%
calories from fat); 10g protein; 24g carbohydrate;
1 teaspoon chili powder (for dressing),
8g dietary fiber; 7mg cholesterol; 117mg sodium.
plus 1 teaspoon more (for strips)
½ cup extra-virgin olive oil Per serving (dressing): 23 calories; 2.5g fat
(96.5% calories from fat); trace protein; trace
carbohydrate; trace dietary fiber; 0 mg choles -
terol; 1.8mg sodium.

Cooking Tip and other cookware retailers.

You simply open the sprayer and

If you ’d prefer to use less oil , put in your choice of oil , place

you could buy a nonaerosol the lid back on, pump (which
pump sprayer and spray the builds up the pressure inside),

tortillas with just a few tea- and then spray! A erosol sprays

spoons of olive oil . They are are not good for the earth’s

available at Williams -Sonoma atmosphere .

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 More Vegetables, Please!

Cobb Salad with Carrot-Ginger Dressing

Two of Patty’s favorite restaurants in New York are Joy Pierson and Bart Potenza’s
The Candle Cafe and Candle 79. This recipe is adapted from their wonderful book,
The Candle Cafe Cookbook. This is a terrific salad for special guests. We like to sprin-
kle the top with chopped kalamata olives, sliced tempeh bacon, and perhaps some
croutons. For those who eat cheese, a little bleu cheese is nice sprinkled on top.

Serves 4 Blanch the tofu (see “Blanch or Parboil,”

page 52) for 1 minute and drain.
1 pound firm tofu, cubed
4 tablespoons chopped fresh parsley In a medium bowl, place the fresh herbs,
(or 2 tablespoons chopped fresh parsley scallions, miso, tahini, salt, pepper, and
plus 1 tablespoon chopped fresh basil lemon juice. Mix well and fold in tofu,
and 1 tablespoon chopped fresh dill) carrots, celery, and cooked mushrooms.
6 scallions, sliced
Wash and dry lettuce, then place on a
1 tablespoon miso large platter. In the center place the tofu
¹/³ cup tahini mixture and place the quartered tomatoes
1 teaspoon sea salt around the edge.
½ teaspoon black pepper To make the dressing: Grate the carrots
2 teaspoons fresh lemon juice by hand or in a food processor. In a
½ cup shredded carrots food processor, place the carrots, ginger,
2 stalks celery, sliced garlic, and onions and process until finely
chopped. Add the apple juice, sesame oil,
6 shiitake mushrooms, sliced, sautéed sunflower oil, and vinegar and blend until
in a little oil or steamed, and cooled well combined.
4 handfuls lettuce, spring mix,
or mesclun Drizzle dressing onto composed salad and
2 medium tomatoes, quartered sprinkle with toasted sunflowers seeds
Toasted sunflower seeds, and any other additions you might like. So
for garnish (optional) beautiful! This dressing will keep in the
refrigerator for up to 10 days.
Carrot-Ginger Dressing Per serving (salad): 275 calories; 17g fat (50.5%
Yields 3 cups calories from fat); 16g protein; 22g carbohy-
drate; 7g dietary fiber; 0mg cholesterol; 702mg
sodium.
2 cups grated carrots
¼ cup freshly grated ginger Per serving (dressing, 4 tablespoons): 181 calo -
ries; 18g fat (88.5% calories from fat); trace
3 cloves garlic, chopped
protein; 5g carbohydrate; 1g dietary fiber; 0mg
¼ cup chopped red onion cholesterol; 9mg sodium.
2 tablespoons apple juice
1½ teaspoons toasted sesame oil
1 cup sunflower oil
(or sesame oil, not toasted)
½ cup apple cider vinegar

98
 Salads and Dressings

The Best Kale Salad Ever

This is one of Patty’s favorite salads. In the summer, slice some beautiful
tomatoes and serve this salad on top of them. You can also stuff pita bread with
this salad. Delicious! And if you have kids, ask them to wash their hands and
then do the mixing.

Serves 6 Remove the large stems and then chop

the kale; place in large bowl. Add lemon
2 bunches washed and dried kale juice and avocado. With your hands, mix
together until the avocado is smooth. Add
2 tablespoons fresh lemon juice
the remaining ingredients and mix well.
1 whole ripe avocado, peeled and Serve immediately.
chopped
½ medium red onion, chopped Per serving: 190 calories; 15g fat (66.6% calo -
ries from fat); 4 g protein; 13g carbohydrate; 3g
1 medium apple, cored and chopped dietary fiber; 0mg cholesterol; 127mg sodium.

2 teaspoons minced fresh garlic

2 teaspoons peeled and grated fresh
ginger
2 tablespoons extra-virgin olive oil
2 teaspoons tamari or Bragg Liquid
Aminos
½ cup raw, chopped cashews

Health Note
L eafy green vegetables are wonder
foods. We would all be so much
healthier if we ate dark green leafy
greens every day. K ale is high in
vitamins K, A, and C as well as an
excellent source of manganese and
dietary fiber . K ale is thought to
be protective against certain types
of cancer such as lung , colon,
bladder , breast, and ovarian.

99
 More Vegetables, Please!

Spicy-Sweet Lime Slaw

Even people who don’t like “regular” coleslaw like this recipe, a modified version
of Dr. Ed Bauman’s of Bauman College. The sweetness of the dates and the tang
of the limes are so refreshing. Remember to zest the lime before juicing. Another
time try adding raw, grated kohlrabi.

Serves 12 Toss the cabbages, carrots, and radishes in

a large bowl.
1 medium green cabbage, finely shredded
To make the dressing: In a blender
½ medium red cabbage, finely
combine the water, lime juice, lime zest,
shredded
mayonnaise, jalapeño, garlic, and dates;
4 medium carrots, grated blend well. Taste the dressing and add salt
6 radishes, thinly sliced and pepper if you like. Toss with the slaw
mixture.
½ cup toasted and chopped almonds
½ cup minced cilantro Stir in the almonds and cilantro or
sprinkle on the top.

Dressing Per serving (salad): 77 calories; 3g fat (35%

calories from fat); 3g protein; 11g carbohy-
¹/³ cup water drate; 3g dietary fiber; 0mg cholesterol; 27mg
4 limes, juiced sodium.

1 tablespoon lime zest Per serving (dressing): 112 calories; 12g fat
¾ cup mayonnaise or nondairy (85.1% calories from fat); trace protein; 4g
mayonnaise carbohydrate; trace dietary fiber; 5mg choles -
terol; 79 mg sodium.
1 teaspoon seeded and minced jalapeño
4 cloves garlic, minced
3 to 4 dates, pitted and chopped
Sea salt to taste
Freshly ground black pepper to taste

Health Note
C abbage is a member of the cancer-
fighting cruciferous family, along
with k ale , broccoli , cauliflower ,
and Brussels sprouts. It is very high
in vitamins K and C. C abbage is also
an excellent source of dietary fiber .

100
 Salads and Dressings

Asparagus Salad with Orange Vinaigrette

You know it’s spring when you see asparagus at your farmer’s market! Present
this salad as is, or place on a butter lettuce leaf or some fresh spinach leaves and
garnish with thinly sliced carrots and orange wedges. This may be served cold or
at room temperature. Asparagus is high in vitamins K, A, and C as well as folate
and dietary fiber.

Serves 2 Place a steamer into a pot of water and

bring to a boil. Add the asparagus pieces
½ pound asparagus, cut into 1” pieces and steam 2–3 minutes or until al dente.
Plunge into ice water to stop cooking.
Drain and cool in the refrigerator.
Orange Vinaigrette
To make the dressing: In a small bowl,
1 tablespoon freshly squeezed orange or
lemon juice combine the orange juice, vinegar,
mustard, garlic, honey, and zest. Whisk in
½ teaspoon white wine vinegar the oil. Stir in the cumin.
½ teaspoon Dijon mustard
Immediately before serving, drizzle the vin-
1 clove garlic, minced aigrette over the asparagus pieces. Season
½ teaspoon honey with salt and pepper if desired.
2 teaspoons orange or lemon zest
Per serving: 273 calories; 28g fat (88.2% calo -
¼ cup toasted sesame oil ries from fat); 2g protein; 7g carbohydrate; 1g
dietary fiber; 0mg cholesterol; 19mg sodium.
1 teaspoon whole cumin seeds, toasted
and ground
Sea salt to taste
Black pepper to taste

Eating Seasonally

Summer and Early Autumn:

Try this recipe using green beans .

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 More Vegetables, Please!

Edamame Salad with Mustard Vinaigrette

This salad is as easy to make as it is good.

Serves 6 Cook frozen edamame in boiling water for

3–4 minutes. Drain well.
1 pound edamame, frozen and shelled
To make the dressing: Combine vinegar,
1 cup thinly sliced red onion
mustard, and salt in a medium bowl.
½ cup chopped celery Add the oil, stirring with a whisk. Add
1 tablespoon minced fresh parsley, edamame to bowl. Add onion, celery, and
stems removed vinaigrette and toss well to coat. Stir in
parsley and serve.

Mustard Vinaigrette Per serving: 272 calories; 1g fat (4.1% calories

from fat); 19g protein; 49g carbohydrate; 20 g
1½ tablespoons brown rice vinegar dietary fiber; 0mg cholesterol; 196mg sodium.

1 teaspoon Dijon mustard

½ teaspoon sea salt
1 tablespoon flax oil or extra-virgin
olive oil

102
 Salads and Dressings

Arame Salad
Think of arame—and all edible seaweeds for that matter—as the herbs of our
great oceans. This nutritious salad has a warm, toasty flavor. You can enhance
that flavor by sprinkling a little gomasio (see page 63) on top.

Serves 8 Soak the arame for 15 minutes in cold

water and drain well. In a bowl, combine
1¾ ounces arame the vinegar and oil. Add the arame, veg-
etables, and sesame seeds and toss to coat.
2 tablespoons brown-rice vinegar Serve immediately.
2 teaspoons toasted sesame oil
Per serving: 12 calories; 1g fat (40.5% calories
1 red bell pepper, diced
from fat); trace protein; 2g carbohydrate;
1 bunch scallions, diced trace dietary fiber; 0mg cholesterol; 1mg
sodium.
1 tablespoon sesame seeds, toasted

To Soy or Not to Soy? phytic acid in soy reduce assimilation of

calcium, magnesium, copper, iron, and
Soybeans, or edamame, are a great zinc, and they may affect the assimilation
protein source, contain B-vitamins, of the thyroid hormone, especially for
healthy fats, and dietary fiber, and those who are taking hormone replace-
contain no cholesterol. They also contain ment. Phytic acid is, however, reduced
phytoestrogens that can both support by the fermentation process,
or disrupt endocrine function, so so soy products like tempeh
soymilk for babies is not a or miso are the healthiest
good choice. Other soy choices. That being said,
research has found edamame in moderation is a
that high levels of healthy food.

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 More Vegetables, Please!

Potato Salad
Everyone’s favorite barbecue salad has been reinvigorated
with the addition of fresh herbs.

Serves 6 Let the warm potatoes marinate in the

vinaigrette in a large bowl for an hour or
5 cups cubed red potatoes, boiled until al so. Add the remaining ingredients (leave
dente and drained out the 2 teaspoons mustard if you’re using
¼ cup Mustard Vinaigrette (page 102) or the mustard vinaigrette) and toss gently.
Basic Vinaigrette (page 108)
Per serving: 265 calories; 17g fat (56.4% calo -
½ cup chopped celery ries from fat); 5g protein; 25g carbohydrate; 3g
½ cup minced red onion dietary fiber; 67mg cholesterol; 325mg sodium.

2 hard-boiled eggs, chopped

2 tablespoons minced dill pickle
1 tablespoon chopped fresh parsley,
stems removed
1 tablespoon chopped fresh dill
¹/³ cup mayonnaise (optional)
2 teaspoons mustard (optional)
½ teaspoon sea salt
½ teaspoon black pepper

Variations

You can add so many more vegeta-

bles to this salad if you like: raw or
steamed broccoli, chopped spinach
leaves, peas, grated carrots, and
sunflower sprouts. You may leave
the mayonnaise out altogether and
add a bit of olive oil .

104
 Salads and Dressings

Health Nut Brown Rice Salad

Patty’s favorite rice to use in this recipe is long grain brown basmati rice. But you
may also use farro, the ancient Italian grain. This is a great dish as a main course
served on top of a lettuce leaf, or you can serve with grilled fish, chicken, tempeh,
or tofu. Try using roasted red bell peppers for added depth of flavor. You may also
add black beans if you like; beans and rice together have all the amino acids to
make a complete protein.

Serves 8 Place the brown rice in a medium bowl.

Lightly toast the almonds and add to the
3 cups cooked and cooled long-grain brown rice along with the sunflower and
brown rice (see Cooking Tip) sesame seeds, carrots, celery, and bell
¹/³ cup sliced almonds pepper. Pour vinaigrette over all and toss.
Top with the parsley and serve.
¹/³ cup sunflower seeds
1 tablespoon sesame seeds Per serving: 368 calories; 12g fat (28.0% calo -
ries from fat); 8g protein; 59g carbohydrate; 3g
½ cup shredded carrots dietary fiber; 0mg cholesterol; 14mg sodium.
½ cup sliced celery
½ cup chopped red bell pepper
3 tablespoons Basic Vinaigrette
(page 108), or to taste
2 tablespoons chopped fresh parsley,
stems removed
Eating Seasonally

P ractice eating seasonally by

adding any of the vegetables below,
Cooking Tip or substituting them for the main

To make 3 cups cooked brown ingredients in this salad, depending

rice , bring 2 cups water , ½ on the time of year .

teaspoon sea salt, and 1 tea- Spring: Peas, radishes, sugar peas,
spoon of olive oil to a boil in green garlic , green onions
a medium saucepan. A dd 1 cup
Summer: Cherry tomatoes, corn,
brown rice and stir. B ring back
zucchini, cucumbers, basil
to a boil , cover , and turn the
heat to a simmer . B rown rice Autumn: Daikon radishes, cooked
takes about 45 minutes to cook. yams , broccoli

Never stir the rice when it’s Winter: Winter squashes, broccoli,
simmering or it will get gummy. cauliflower

105
 More Vegetables, Please!

Pasta Salad
You certainly don’t need a recipe for pasta salad—these salads are so simple to
make and the variations are infinite. But here are our basic guidelines to get
you—and your children, since this is a great way to build their confidence and
creativity in the kitchen—going. Have fun!

Serves 4–6 Chop, slice, and/or dice your favorite

vegetables. Lightly steam some of them and
5–6 cups of your favorite chopped leave others raw. Place in a large bowl.
seasonal vegetables
8 ounces of your favorite pasta, uncooked Cook your favorite pasta according to the
directions. Add the cooked pasta to veg-
Buttermilk and Blue Cheese Dressing etables. Add dressing and toss all together,
(page 96), Carrot-Ginger Dressing (page then sprinkle with your favorite accoutre-
98), or Basic Vinaigrette (page 108) ments. Add white beans to the salad for
Your favorite garnishes (olives, chopped additional protein and fiber, if you like.
fresh parsley, chopped red bell pepper,
toasted sunflower seeds or pine nuts,
cheese, etc.)
White beans (optional)

106
 Salads and Dressings

Zesty Marinated Vegetables

This salad makes a very beautiful presentation, leaving a lasting impression on
both the eyes and the taste buds. Because the veggies are blanched they retain
their colors and are fresh tasting. Kids really like to help out with this salad;
older kids can cut the veggies and younger children can shake the dressing. This
marinade is also very good as a dressing on fish, poultry, or tempeh; place the
marinade ingredients in a jar and shake!

Serves 6 Bring 10 cups of water to a boil in a large

pot. Add the broccoli, cauliflower, and
2 cups bite-size broccoli florets carrots. Blanch for 1 minute. Remove and
2 cups bite-size cauliflower florets plunge into ice water (or very cold water),
then drain immediately. Toss
2 cups sliced carrots with oil and let cool.
2 tablespoons extra-virgin olive oil
To make the marinade: In a small bowl,
1 large red bell pepper, cut into ½” cubes mix together the vinegar, soy sauce, lemon
Lettuce leaves (optional) juice, garlic, ginger, and honey.

Add marinade and bell pepper to cooled

Zesty Marinade vegetables. Marinate for a few hours or
up to 24 hours. Serve on lettuce leaves if
¼ cup rice wine vinegar
desired.
3 tablespoons soy sauce
2 tablespoons fresh lemon Per serving: 90 calories; 5g fat (43.7% calories
or orange juice from fat); 3g protein; 11g carbohydrate; 3g
dietary fiber; 0mg cholesterol; 546mg sodium.
2 cloves garlic, minced
5½ teaspoons peeled and minced or
grated fresh ginger
½ teaspoon honey or agave nectar

Eating Seasonally Summer: A sparagus, carrots,

jicama , green beans,

Practice eating seasonally by adding tomatoes , zucchini,

any of the vegetables below, or

red bell pepper

substituting them for the main Autumn and A ll of the above are
ingredients in this recipe , depending Winter: often available in
on the time of year . autumn, plus butternut

Spring: A sparagus, carrots

or other winter
squashes

107
 More Vegetables, Please!

Basic Vinaigrette
Most people have their own recipe for what they consider their best vinaigrette.
This one is Patty’s. It’s excellent tossed with salad greens or vegetables, or as a
marinade. Feel free to change the fresh herbs with the seasons. For example, in
the summer use fresh basil and in the winter use fresh parsley.

Yields 1 cup Place mustard, vinegar, salt, and pepper in

a bowl. Slowly whisk in oil. Add tarragon
1 teaspoon Dijon mustard and serve!
¹/³ cup white wine vinegar (or your
favorite vinegar) Per serving (about 1½ tablespoons): 130 calo -
ries; 14g fat (97.1% calories from fat); trace
½ teaspoon sea salt protein; 1g carbohydrate; trace dietary fiber;
0mg cholesterol; 101mg sodium.
½ teaspoon black pepper
²/³ cup extra-virgin olive oil or flaxseed oil
(or a combination thereof)
1 tablespoon minced fresh tarragon

Variations

Using white balsamic vinegar is

Cooking Tip also a terrific option in place of

the white wine vinegar . You may
R emember that if you use flax- also use lemon or orange juice
seed oil in this recipe do not (try a blood orange sometime).
heat the dressing as a mari - Try adding 1–2 teaspoons toasted
nade , as flaxseed oil is easily sesame oil . A lso, add 1 clove
damaged by heat. garlic , minced.

108
 Salads and Dressings

Avocado Dressing
This hearty dressing is very versatile. It can be used with the Zesty Marinated
Vegetables (page 107), on other firmer salads, and as a dip, much like a variation
of guacamole. It’s too heavy a dressing for light spring lettuces but works well for
heartier fare. Also try it on a baked potato or spread it on a sandwich.

Yields 1 cup Place all of the ingredients except salt and

pepper into a blender and blend until
1 medium tomato, or ¼ cup salsa smooth. Add salt and pepper if needed.
(page 75) You may add a little water if it’s too thick.
Juice of 1 large lemon
Per serving (¼ cup): 96 calories; 8g fat (65.4%
¼ cup water calories from fat); 2g protein; 8g carbohydrate;
2g dietary fiber; 0mg cholesterol; 62mg sodium.
1 large avocado, peeled
2 cloves garlic, coarsely chopped
2 tablespoons chopped fresh parsley,
stems removed
2 tablespoons chopped fresh cilantro,
stems removed.
1 teaspoon miso (optional)
Sea salt to taste
Black pepper to taste

109
 More Vegetables, Please!

Chipotle Dressing
This dressing is wonderful on a taco salad, baked potato, or potato salad.
Give it a try on a sandwich, as a dip for veggies, or on the Health Nut Brown
Rice Salad (page 105).

Yields 2 cups Place all ingredients in a blender or food

processor and blend until smooth.
½ pound silken tofu
¼ cup sunflower or olive oil Per serving (¼ cup): 90 calories; 8g fat (78.1%
calories from fat); 3g protein; 3g carbohydrate;
1 tablespoon nutritional yeast 1g dietary fiber; trace cholesterol; 152mg
2 tablespoons drained capers sodium.

1½ tablespoons lemon juice

1 teaspoon honey or agave nectar
1 tablespoon apple cider vinegar
1 whole chipotle chile canned in adobo,
or to taste (start with ½ chile if you
prefer)
3 tablespoons chopped red onion
½ teaspoon sea salt
½ teaspoon black pepper
½ teaspoon chili powder
½ teaspoon paprika
3 cloves garlic, minced

110
 Salads and Dressings

Creamy Lemon-Ginger Dressing

Flax oil contains the essential building blocks for both omega-6 and omega-3
fatty acids. Do not heat this dressing, as the mild-flavored healthy oil can be
easily damaged. It’s excellent, however, as a dressing for lettuce or vegetable
salads or drizzled cold onto fish or chicken.

Yields 6–8 ounces Place all ingredients except the scallions

in a blender and blend until smooth and
2 teaspoons ginger juice creamy. Add the scallions and mix well.
3 tablespoons lemon juice
Per serving (2 tablespooons): 102 calories;
3 tablespoons extra-virgin olive oil 6g fat (92% calories from fat); 1g protein; 1g
carbohydrate; trace dietary fiber; 0 mg choles -
3 tablespoons flax oil
terol; 236mg sodium.
2 tablespoons water
½ teaspoon sea salt
4 ounces soft tofu
2 tablespoons minced scallions
or shallots

Cooking Tip
Ginger juice can be bought,
but it’s rather expensive . A n
alternative is to juice ginger
root using a juicer , if you have
one . Or you can also press a
little raw ginger root with a
garlic press. If you have any
juice left over , add a few drops
to mineral water to make a
version of ginger aid. It’s very
refreshing.

111
 More Vegetables, Please!

Chinese Chicken Salad with Mandarin Dressing

This is an excellent summer salad and a favorite with adults and children alike.
Patty has been making this recipe for so many years that she can’t recall its
origins. The dressing can be used as a marinade for fish, chicken, or tempeh.

Serves 4 Toast almonds until golden; set aside.

¹/³ cup chopped almonds Sauté mushrooms in a bit of oil; set aside.
1 pound shiitake mushrooms, sliced
Shred cabbage and place in a large bowl
2 tablespoons extra-virgin olive oil with scallions, pea pods, sprouts, water
1 head Napa cabbage chestnuts, and chicken.
1 cup sliced scallions To make the dressing: Combine all dress-
1 cup fresh snow pea pods ing ingredients and mix well. Refrigerate
any leftover dressing.
1 cup bean sprouts
1 cup water chestnuts Add dressing to bowl of vegetables and
1 pound boneless, skinless chicken toss well. Place in salad bowls, topped with
breasts, cooked and shredded or cubed almonds. You may place the sliced bell
peppers on top of the salad if you like.
½ cup total sliced red and/or green bell
peppers (optional)
Per serving (salad): 598 calories; 16g fat (21.4%
calories from fat); 34g protein; 95g carbohy-
drate; 17g dietary fiber; 58mg cholesterol;
Mandarin Dressing 84mg sodium.

Yields 1½ cups Per serving (dressing): 72 calories; 4g fat

(49.8% calories from fat); trace protein; 9g
carbohydrate; trace dietary fiber; 0 mg choles -
½ cup rice wine vinegar terol; 104mg sodium.

3 tablespoons toasted sesame oil

1 tablespoon soy sauce
6 ounces frozen concentrate
pineapple juice
1 tablespoon peeled and
freshly grated ginger
2 cloves garlic, minced
Health Note
¼ teaspoon red pepper flakes
A lmonds contain heart- healthy
fats, B-vitamins, and a significant
amount of vitamin E as well as
magnesium , copper , zinc , potassium ,
and iron!

112
 Salads and Dressings

Mediterranean Tuna Salad

Don’t you love delicious, healthy recipes that have only one line of directions?
To serve, place a lettuce leaf on a plate and mound the tuna salad on top. Or try
stuffing it into pita bread or inside a slightly hollowed-out tomato.

Serves 4 Combine all ingredients in a medium

bowl; mix together well.
2 cans (6 ounces each) tuna, drained
One half of a 14-ounce can water-packed Per serving: 339 calories; 25g fat (64.3% calo -
ries from fat); 22g protein; 9g carbohydrate; 3g
artichoke hearts, drained and chopped
dietary fiber; 39mg cholesterol; 307mg sodium.
¼ cup finely chopped red bell pepper
¹/³ cup sliced Kalamata olives
¼ cup minced red onion
1 tablespoon chopped fresh parsley,
stems removed
1 tablespoon chopped fresh basil
1 clove garlic, minced
½ teaspoon dried oregano, or
1½ teaspoons fresh oregano
1½ tablespoons fresh lemon juice
¹/³ cup mayonnaise
Freshly ground black pepper to taste

Cooking Tip
If you have fresh tuna , then
by all means use it! If not, a
good - quality canned tuna
will be fine . For further infor-
mation about which fish to
eat for your health and the
health of the oceans and fish
populations, visit
www.oceansalive .org.

113
 Chapter 7
Soups and
Sandwiches

W
hen making soup, a cook with a stockpot is like an
artist with an empty palette: The possibilities are
endless as long as you let your creative energy flow.
What really makes a good soup? The answer is a great base,
made up of a good broth or stock, fresh vegetables, and fresh
herbs. When you begin to put together a soup and you make
or have on hand your own homemade broth, your work is half
done. Nothing beats a flavorful broth. Now here is where some
take the wrong path. Making a soup is not simply throwing left-
overs into a pot and stirring in some salt and pepper. A wonder-
ful soup also ideally uses some fresh vegetables and, whenever
possible, fresh herbs.
Most soups begin with a little butter or olive oil in a stockpot
and, when hot, chopped onions of some kind are added. The
onions are simmered for a bit until soft, then other seasonal veg-
etables and water or broth, or even a bit of wine, are added. The
soup is simmered until the veggies are tender, but not mushy,
and then fresh herbs are added. Puréed vegetables can make a
nice flavor addition and act as a thickener. For a soup with some
kind of meat, you cook the meat separately and then add it to the
pot with the veggies, or you can brown the chopped meat in the
stockpot first and then add the onions and veggies. That’s it!
 More Vegetables, Please!

Seasonings for Soups

Bean soup: bay leaves, ground cumin, dill seed, green dill, mint, oregano, summer
savory, tarragon
Beef stock: bay leaves, chervil, parsley
Borscht: ground cumin, dill seed, green dill, thyme
Bouillabaisse: bay leaves, saffron, parsley
Cabbage soup: anise seed, caraway seed, celery seed
Chicken soup: ground cumin, green dill, ginger, marjoram, rosemary, summer
savory, tarragon
Chicken stock: chervil, marjoram, parsley, saffron, sage
Clam chowder (New England style): marjoram, thyme, caraway seed,
parsley
Corn soup: bay leaves, chiles, garlic, basil, parsley, cilantro
Fish and seafood chowders: green dill, saffron, parsley, cilantro, garlic, bay,
thyme, curry
Gazpacho: celery seed, garlic, green dill, Tabasco sauce, cayenne pepper, cilantro
Gumbo: thyme, chiles, bay leaves, Creole spice mix, parsley
Lentil soup: summer savory, curry, cumin, paprika, parsley, cilantro
Minestrone: basil, bay leaves, garlic, marjoram, oregano, sage, thyme, onions,
parsley
Mushroom soup: oregano, tarragon, parsley
Onion soup (French style): marjoram, oregano
Parsnip soup: thyme, parsley, garlic, onions
Pea soup: basil, cardamom seed, coriander seed, ground cumin, curry powder,
green dill, mint, rosemary, sage, summer savory, tarragon, thyme
Potato soup: mustard seed, rosemary, sage, curry, chiles, almost anything
Spinach soup: basil, marjoram, rosemary, garlic
Tomato soup: basil, bay leaves, green dill, marjoram, oregano, sage, tarragon
Vegetable soup: basil, chervil, oregano, sage, summer savory, thyme
Soup garnishes: chervil, chives, fennel seed, paprika, parsley, poppy seed, sesame
seed, sour cream

116
 Soups and Sandwiches

Vegetable Broth
Starting with cold water allows more of the flavor of the vegetables to be
extracted during the cooking process.

Yields 2 quarts Combine the water, onions, potato,

carrots, and celery in a large stockpot over
4 quarts cold water high heat. Bring to a boil, then lower the
heat, add the kombu, peppercorns, and bay
2 medium onions, coarsely chopped
leaves and simmer, partly covered, for 40
1 medium potato or parsnip (optional) minutes. Add the parsley and thyme and
3 large carrots, cut into chunks simmer 20 minutes longer.
4 ribs celery, with tops, cut into chunks Let the stock cool, then strain it through
2 inches kombu or other seaweed a fine-mesh sieve. Press on the solids
to extract as much of the flavorful and
1 tablespoon black peppercorns
nutrient-rich liquid as possible, but don’t
2 whole bay leaves press so hard that the solids start to come
½ cup parsley, stems and leaves through. Store in an airtight container; it
will keep up to 5 days in the refrigerator or
2 sprigs fresh thyme up to 3 months in the freezer.

Per recipe: 387 calories; 3g fat (5.4% calories

from fat); 12g protein; 90 g carbohydrate; 24g
dietary fiber; 0mg cholesterol; 418mg sodium.

Variations

You may roast the vegetables in a

bit of olive oil in a 375°F oven for
about 45 minutes before you simmer
with water and herbs if you like .
A nother dirty pan, but a really nice
rich flavor .

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 More Vegetables, Please!

Mushroom Broth
This broth can be modified in many ways to suit your tastes: You may use any
one mushroom or combination of mushrooms, and you may also add other
flavorings depending on the broth’s intended use—fresh sage or thyme are
excellent additions, as is a tablespoon (or more!) of sherry. Simply discard the
mushrooms after they have been (over)cooked, or find a way to eat them in
something that day, like scrambled with eggs and spinach or over chicken or tofu.

Yields 1 quart Put the oil in a heavy-

bottomed pan over
2 tablespoons extra-virgin olive oil medium heat. Add the
mushrooms and sauté,
3 cups sliced fresh shiitake mushrooms
stirring occasionally, for
3 cups sliced fresh portobello about 20 minutes or until
mushrooms slightly browned. Add the shallots, garlic,
2 medium shallots, chopped salt, and pepper the last 5 minutes. Add
the water and parsley and bring to a boil.
3 cloves garlic, chopped Reduce heat and simmer for 30 minutes.
¼ teaspoon sea salt Let cool slightly and strain. Discard mush-
¼ teaspoon black pepper rooms (or reuse—see above). The broth can
be stored in the refrigerator or frozen just
4 cups water like vegetable broth.
1 tablespoon stems removed and
chopped fresh parsley Per recipe: 635 calories; 9g fat (11.0% calories
from fat); 21g protein; 143g carbohydrate; 22g
dietary fiber; 0mg cholesterol; 156mg sodium.

Variations

To make a reduction, simply simmer

this broth until it reduces to
about 2 cups. Then add it to a
pasta dish or sautéed veggies. Try
this pairing: Stir a little mush -
room reduction into some steamed
chopped cabbage and serve with
baked salmon.

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 Soups and Sandwiches

Chicken Broth
Use the broth and some of the reserved meat for a soup. You can use the breast
meat for another meal.

Yields 2 quarts Combine the chicken, carrots, celery,

onion, and potato in a large stockpot over
1 whole free-range chicken (about 3½ medium heat. Pour in only enough cold
pounds), rinsed, giblets discarded water to cover, then add the bay leaf and
peppercorns. Let the stock slowly come to a
2 whole carrots, cut into large chunks
boil, still over medium heat. (This is better
3 stalks celery, cut into large chunks than using high heat because it extracts
1 medium white onion, quartered more flavors from the ingredients.)
1 small potato, halved Turn down the heat to medium-low and
1 whole bay leaf gently simmer, partly covered, for 1 hour.
As it cooks, skim off any impurities that
1 tablespoon whole black peppercorns
rise to the surface. Add the parsley and
6 sprigs parsley thyme and simmer 30 minutes longer.
1 tablespoon fresh thyme
Carefully remove the chicken to a cutting
board. As soon as it’s cool enough to
handle, discard the skin. Remove the meat
from the bones and store in the refrigera-
tor; discard the bones.

Strain the stock through a fine-mesh sieve

into another pot, pressing on the solids
to extract as much of the flavorful and
nutrient-rich liquid as possible, but not so
hard that the solids start to come through.
If you won’t be using the stock immedi-
ately, place the pot with the strained stock
in a sinkful of ice water and stir to cool the
Cooking Tip stock quickly. Store in an airtight con-
tainer; it will keep 3–4 days in the refrig-
There is nothing like a home - erator or up to 3 months in the freezer.
made broth as the base for a
soup or a sauce . Homemade Per recipe: 2,515 Calories; 158g fat (56.4%
calories from fat); 189g protein; 86g carbohy-
broth adds flavor that can ’t drate; 27g dietary fiber; 895mg cholesterol;
be replaced with purchased 1,061mg sodium.
broth. We never add sea salt
to broth, as it reduces slightly
and can become too salty. Salt
the broth, if necessary, after
you make your soup or sauce .

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 More Vegetables, Please!

Mineral Broth
Adapted from a recipe by Dr. Ed Bauman of Bauman College, this delicious
broth is high in minerals and can be very fortifying for people undergoing
chemotherapy, which tends to deplete minerals. Sip a cup of this broth warm,
or add it to soup, grains, and other dishes in place of stock. Instead of spinach,
you can use a similar amount of a combination of kale, collard greens, and
Swiss chard, and in place of the parsley you can use a combination of cilantro,
basil, thyme, and oregano.

Serves 9 Chop the winter squash into 3-inch

chunks, leaving the skins on, and put it in
2½ pounds winter squash or yams a large stockpot. Coarsely chop the broc-
1½ pounds broccoli or string beans coli, layer it atop the squash, then coarsely
chop the spinach and parsley and layer
1 pound spinach or a combination of them atop the broccoli.
kale, collard, and chard
½ bunch parsley or a combination of Halve the mushrooms and add to the pot,
cilantro, basil, thyme, and oregano along with the kombu. Fill the pot with
water up to 2 inches from the top. Bring to
5 shiitake mushrooms
a boil over high heat, and then lower the
2 pieces kombu heat, cover, and simmer for 4 hours.
¼ cup flaxseeds
Allow the broth to cool for 30 minutes,
then add the flaxseeds and let sit for
another 15 minutes.

Strain the broth through a large colan-

der set over a large pot or mixing bowl,
pressing the solids to extract more of the
mineral-rich broth, but don’t press so hard
as to push the solids through the colander.
Once it’s completely cool, store the broth
in airtight containers. It will keep for 5
days in the refrigerator or up to 3 months
in the freezer.

Drink warm. Can be added to soup and

grains or puréed with vegetable pulp from
the original soup pot.

Per serving: 172 calories; 2g fat (10.4% calories

from fat); 8g protein; 37g carbohydrate; 9g
dietary fiber; 0mg cholesterol; 69mg sodium.

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 Soups and Sandwiches

Variations Health Note

To make a mineral - rich soup, simply
Kombu is a type of seaweed
that contains protein, calcium ,
remove the kombu and purée all
iodine , magnesium , iron, and
of the ingredients once they’re
folate. If you soak and cook
cooked, rather than straining
your beans with a piece of kombu
and discarding the pulp. An immer-
they become more digestible and
sion blender is the best tool for
are less likely to cause gas.
this job , but you can also purée
it in batches in a blender or food
processor .

What’s the Difference Between Stock and Broth?

Chicken stock is generally made from mostly bones, whereas broth is made from
meat. Chicken stock has a richer flavor due to the gelatin released by long-simmering
bones. Feel free to use bones and not the whole chicken in this recipe, and you’ll
have stock. Broth is nice in sauces since it’s a little lighter in flavor.

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 More Vegetables, Please!

Minestrone Soup with Farro

Farro, an ancient form of wheat, is lower in gluten than its hybridized modern
cousin, so some people who have difficulty with wheat find that they can
tolerate farro. In addition to being great in soups, this hearty grain is also
wonderful in salads. Just add vinaigrette and seasonal raw veggies, and you’re set!

Serves 8 Heat the oil in a soup pot over medium-

high heat, then add the onion, garlic,
2 tablespoons extra-virgin olive oil, plus carrots, and celery and sauté for 5 minutes.
more for garnish Add the kale and sauté for an additional 5
1 whole onion, diced minutes, then add the tomatoes, sage, rose-
mary, and oregano and cook 10 minutes
6 cloves garlic, chopped longer. Add the beans and broth; lower the
3 cups diced carrots heat and simmer, covered, for 30 minutes.
1½ cups sliced celery
Stir in the farro and season to taste with
1 bunch kale, chopped salt and pepper. Serve garnished with a
3 cups diced tomatoes, fresh or canned drizzle of oil and a sprinkle of cheese, if
you like.
1 tablespoon chopped fresh sage
One 2” sprig fresh rosemary Per serving: 610 calories; 13g fat (18.6% calo -
ries from fat); 22g protein; 104 g carbohydrate;
1 tablespoon fresh oregano 11g dietary fiber; 10mg cholesterol; 1,865mg
2 cups cooked cannellini beans (or one sodium.

15-ounce can), drained

2 quarts vegetable broth (page 117) or
chicken broth (page 119)
3 cups cooked farro (follow the directions
on the package)
Sea salt to taste
Black pepper to taste Variations
1 cup grated Parmesan cheese (optional)
If you ’d like a creamier soup, add
this step: A fter the soup has fully
cooked and before adding the
farro, purée one -third of the soup
in an immersion blender or food
processor .Then pour the purée back
into the pot. Continue following
the directions. For a more sophisti -
cated flavor , substitute 1 cup red
wine for 1 cup broth.

122
 Soups and Sandwiches

Eating Seasonally

M inestrone is a versatile dish,

making it perfect for seasonal
cooking. A dd any of the vegeta-
bles below, or substitute them for
vegetables in this recipe , adding
the firm , hearty vegetables early
in the process and more delicate
vegetables later .

Spring: Dandelion greens, green

garlic , green peas,
spinach

Summer: Fresh basil, tomatoes,

zucchini, bell peppers,
leafy greens , celery,
carrots

Autumn: Bell peppers, pumpkin,

broccoli

Winter: Bok choy, broccoli,

cabbages , kale , carrots,
winter squashes

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 More Vegetables, Please!

Golden Tofu Cauliflower Soup

This soup is from Patty’s mom’s good friend, Caroline Ognebene, a wonderful
soup maker and all-around good cook! According to Mark Twain,
“Cauliflower is nothing but cabbage with a college education,” but we
think cauliflower is a bit more refined, having a lower content of sulfurous
compounds and therefore less odor.

Serves 4 Heat the oil in a soup pot over medium

heat, then add the onions and cook, stir-
1 tablespoon sesame oil ring occasionally, for about 10 minutes,
until translucent. Stir in the garlic, corian-
1 medium onion, sliced
der, cumin, and curry powder and con-
2 cloves garlic, minced or pressed tinue to cook and stir for another minute.
2 teaspoons ground coriander Add the broth, cauliflower, tofu, lemon
juice, and salt; bring to a boil; then lower
2 teaspoons cumin powder the heat, cover, and simmer for 8 minutes.
1 teaspoon curry powder
Allow the soup to cool a bit, then purée
4 cups vegetable broth (page 117) or
it slightly with an immersion blender.
chicken broth (page 119)
Alternatively, you can use a regular blender
2 cups coarsely chopped cauliflower or food processor, but be careful if using
½ pound medium tofu, cubed a blender. Don’t put the lid on tightly, as
the pressure from the hot soup can cause
3 tablespoons lemon juice it to pop off and spurt out hot soup! It’s
1 teaspoon sea salt a good idea to hold a kitchen towel over
the blender lid just in case this happens.
3 tablespoons chopped fresh parsley,
stems removed, for garnish If necessary, reheat the puréed soup, then
serve garnished with the parsley.

Per serving: 126 calories; 7g fat (48.0% calo -

ries from fat); 7g protein; 9g carbohydrate; 3g
dietary fiber; 0mg cholesterol; 2,702mg sodium.

Health Note
C auliflower is a member of the
cancer- fighting cruciferous family.
C auliflower has many vitamins,
including C and K as well as folate.

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 Soups and Sandwiches

Split Pea Soup

You can use lentils in place of the split peas. In either case, this soup lends itself
well to incorporating a wide variety of veggies. Split peas and lentils are legumes
and are great blood-sugar regulators.

Serves 10 Combine the split peas and stock in a large

soup pot and bring to a boil over high
3 cups dry split peas or lentils heat. Lower the heat, cover, and simmer
for 45 minutes, stirring often. Add more
8 cups vegetable broth (page 117) broth if the split peas get too dry, but not
4 carrots, diced too much, as the soup should be thick.
3 stalks celery, diced Add the carrots, celery, yams, and mush-
rooms. Cover and simmer about 30
2 yams, peeled and diced minutes longer, until the split peas are
½ pound shiitake mushrooms, sliced falling apart and the vegetables are tender.
¹/³ cup miso Mix the miso with the warm water, then
1 cup warm water or broth stir it into the soup and serve right away.

Per serving: 462 calories; 4g fat (8.3% calories

from fat); 23g protein; 87g carbohydrate; 23g
dietary fiber; 2mg cholesterol; 1,584mg sodium.

Eating Seasonally

A dd any of the following vegeta-

bles in addition to or in place of
vegetables called for in this recipe .
With the autumn and winter
vegetables, you may need to simmer
the soup a bit longer .

Spring: Green peas, celery, green

garlic , beet greens
Health Note
Summer: Tomatoes, corn, carrots,
The averageA merican consumes
red bell pepper
too much salt. Your sodium
Autumn: Yams, pumpkin, carrots, intake should be about 2,300 mg
tomatoes per day or about 1¼ teaspoons.

Winter: Winter squashes, Because of the naturally salty

potatoes, carrots, miso in this recipe , you are done

parsnips with salt for the day!

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 More Vegetables, Please!

Tuscan Tomato Soup

This is a wonderful Italian soup. It is better passed through a food mill, but a
food processor, blender, or immersion blender will do in a pinch.

Serves 6 Place the oil, garlic, and about ¹/³ of the

basil in a soup pot over medium heat.
6 tablespoons extra-virgin olive oil, plus Simmer for several minutes, but don’t
more for garnish brown the garlic. Remove the garlic and set
6 cloves garlic it aside.
1 bunch fresh basil (reserve 6 basil leaves Add the sliced bread to the pan and cook,
for garnish) stirring continuously, for 10 minutes to
1½ cups thinly sliced stale Italian bread allow the bread to absorb the flavor of the
4 cups diced fresh tomatoes, or one garlic. Add the tomatoes, chiles, another
28-ounce can one-third of the basil, and the reserved
garlic. Lower the heat, add about ½ cup of
2 small medium-hot dried chiles the broth, and simmer for at least 1 hour,
2 cups warm chicken broth (page 119) or adding the remainder of the broth in small
vegetable broth (page 117) increments during the cooking.
Sea salt to taste
Add the remaining one-third of the basil
Black pepper to taste and then purée the soup using an immer-
sion blender. Alternatively, if using a
regular blender, don’t put the lid on tightly,
as the pressure from the hot soup can
cause it to pop off and spurt out hot soup!
It’s a good idea to hold a kitchen towel over
the blender lid just in case this happens.

Reheat the soup if necessary, then serve

drizzled with a bit of oil and garnished with
Variations a leaf of basil. Add salt and pepper to taste.

Per serving: 328 calories; 16g fat (44.5% calo -

Okay, this is a book about adding
ries from fat); 8g protein; 38g carbohydrate; 3g
more vegetables, and this recipe dietary fiber; 0mg cholesterol; 612mg sodium.

contains only one vegetable

(if we don ’t count the chiles,
garlic , and basil). You can sauté
a minced shallot with the olive
oil and garlic . Then, after the
soup is puréed, add about ½ cup of
peas. That’s all we can think of
without making this wonderful
soup too fussy.

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 Soups and Sandwiches

Winter Broccoli Soup

How simple is this? This soup is a wonderful accompaniment to a piece of grilled
salmon served on lettuce leaves and garnished with a slice of lemon. When you
make this soup, save the broccoli stems—they make a nice side dish if peeled,
chopped finely, and sautéed in a bit of olive oil with minced garlic.

Serves 4 Combine the broccoli, parsnips, onion,

celery, broth, and pepper in a soup pot
1 bunch broccoli, florets only, coarsely over medium-high heat. Cover and bring
chopped to a boil, then lower the heat and simmer
2 small parsnips, peeled and sliced until the vegetables are tender, about 20
minutes.
1 medium onion, chopped
1 large celery rib, thinly sliced Purée soup with an immersion blender
until smooth. Alternatively, you can use a
4 cups vegetable broth (page 117) or regular blender or food processor, but be
chicken broth (page 119)
careful if using a blender. Don’t put the
½ teaspoon freshly ground black pepper, lid on tightly, as the pressure from the hot
or to taste soup can cause it to pop off and spurt out
1 tablespoon lemon juice (optional) hot soup! It’s a good idea to hold a kitchen
towel over the blender lid just in case this
½ teaspoon sea salt, or to taste happens.
Chopped fresh parsley, for garnish
Add the lemon juice, if desired, and then
season to taste with salt. Serve hot, gar-
nished with parsley.

Per serving: 179 calories; 2g fat (10.6% calories

from fat); 11g protein; 32g carbohydrate; 11g
dietary fiber; 0mg cholesterol; 825mg sodium.

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 More Vegetables, Please!

Aztec Stew
This recipe calls for fresh carrot juice. If you don’t have a juicer, you can likely
buy fresh carrot juice at a natural-foods store or juice bar. If you do juice the
carrots at home, save the pulp and add it to muffins to enhance their fiber
content. Experiment with other varieties of beans in place of the kidney beans;
azuki beans are especially good in this recipe. Pair this dish with a mixed-greens
salad with lemon vinaigrette, which brings out the flavor of the carrots nicely.
If you like, place baby spinach leaves in the bottom of the soup bowl before
pouring in the hot soup, let sit for a minute before serving, and garnish with
a lemon wedge.

Serves 12 Heat the oil in a soup pot over medium-

high heat, then add the onion, garlic, and
2 tablespoons extra-virgin olive oil mushrooms and sauté for about 5 minutes.
1 medium onion, coarsely chopped Stir in the tomato and carrot juices, yams,
quinoa, and chili powder, bring to a boil,
4 cloves garlic, coarsely chopped then lower the heat, cover, and simmer for
1½ cups sliced shiitake mushrooms 15 minutes.
6 cups low-sodium tomato juice Check the yams. As soon as they’re just
4 cups fresh carrot juice starting to get tender, add the zucchini,
cover, and continue simmering until the
2 cups yams or other winter squash,
peeled and cubed in ½” pieces vegetables are tender, about 10 minutes
longer. Add the beans and corn and
½ cup quinoa, thoroughly rinsed continue simmering until heated through.
1½ tablespoons chili powder Season to taste with fresh lemon juice and
serve garnished with cilantro.
1½ cups zucchini, cut into ½” inch slices
2 cups cooked kidney beans (or one Per serving: 271 calories; 3g fat (7.8% calories
15-ounce can), drained from fat); 9g protein; 59g carbohydrate; 10g
dietary fiber; 0mg cholesterol; 485mg sodium.
1½ cups corn, fresh or frozen
Freshly squeezed lemon juice to taste
Chopped cilantro or parsley, for garnish

128
Soups and Sandwiches

Eating Seasonally

This wonderful stew can accom -

modate a wide range of seasonal
vegetables. O ther than for tender
greens, add the vegetables to the
sautéing step. A dd firmer , denser
vegetables first, and then add
more tender vegetables later in
the sauté . A dd tender greens with
the beans and corn.

Spring: Peas, green beans

Summer: Tomatoes, zucchini, corn,
edamame , celery, carrots

Autumn: Pumpkin, broccoli,

kale , parsnips

Winter: Winter squashes, such as

butternut squash or
yams, spinach

Health Note
Q uinoa (pronounced keen -wah)
isn ’t technically a gr ain; it ’s
actually the seed of a plant
related to beets and spinach.
It has an excellent amino acid
profile and is considered a complete
protein. Yams are an excellent
source of vitamin C as well as
vitamin B6, which the body needs
to break down homocysteine , a
metabolic byproduct that can
damage blood vessel walls.

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 More Vegetables, Please!

Borscht with Sautéed Carrots

Thanks to Caroline Ognebene, you too can prepare this wonderful recipe,
which is chock-full of healthful vegetables.

Serves 4 Heat the oil in soup pot over medium heat.

Add the onions, beets, and carrots and
2 tablespoons extra-virgin olive oil sauté until the vegetables are tender, about
10 minutes. Add the broth and bring to
2 cups chopped onions
a boil, then add the cabbage, potato, bell
2 cups peeled and grated beets pepper, celery, and garlic. Lower the heat,
1 cup coarsely grated carrots cover, and simmer until all of the vegeta-
bles are tender, about 30 minutes.
4 cups vegetable broth (page 117) or
chicken broth (page 119) Remove the soup from the heat and stir
2 cups shredded green cabbage in lemon juice and sugar. Thin with more
broth if the soup is too thick. Season to
1 medium Yukon gold potato, cut into
½” pieces taste with salt and pepper, then serve
garnished with a dollop of sour cream and
½ cup chopped green bell pepper a sprinkling of dill.
¼ cup chopped celery
Per serving: 201 calories; 7g fat (34.0% calo -
2 large garlic cloves, minced ries from fat); 5g protein; 28g carbohydrate; 6g
3 tablespoons freshly squeezed lemon dietary fiber; 0mg cholesterol; 2,584mg sodium.
juice
1 pinch sugar
Sea salt to taste
Black pepper to taste
Sour cream, for garnish
Chopped fresh dill, for garnish

Health Note
Beets are high in folate, manga-
nese , potassium , and vitamin C.
They are also high in chromium
and fiber . Patty ’s favorite way to
eat beets is to peel and then grate
them , then serve raw atop a spinach
salad. It ’s really good! For those
with diabetes, raw beets are lower
on the glycemic index and are
higher in chromium .

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 Soups and Sandwiches

Gazpacho
This is one recipe that doesn’t lend itself to eating seasonally. Only make it in the
summer, when vine-ripened tomatoes at the peak of their flavor are available.

Serves 6 To make the vegetable purée, place the

first 7 ingredients in a food processor and
2 cups chopped tomatoes process until smooth. Pour into a serving
bowl. Add the remaining ingredients into
1 cup peeled and coarsely chopped
cucumber the bowl and stir. Serve right away while
the dish is at the peak of its flavor, though,
¼ cup extra-virgin olive oil like most gazpachos, it can also be served
¹/³ cup freshly squeezed lemon juice chilled.
½ teaspoon sea salt
Per serving: 18 calories; 9g fat (67.1% calories
½ jalapeño, seeded and minced (you may from fat); 1g protein; 9g carbohydrate; 2g
use 1 whole jalapeño if you like) dietary fiber; 0mg cholesterol; 169mg sodium.

1 large garlic clove, chopped

2 cups finely chopped tomatoes
²/³ cup peeled and finely chopped
cucumbers
½ red bell pepper, finely chopped
¼ cup finely chopped red onion
½ cup chopped fresh parsley or cilantro,
stems removed

Health Note
We can’t say enough good things
about tomatoes! They are high in
vitamins C, A, K and are also
and
rich in lycopene , a powerful anti-
oxidant. I f that ’s not enough, they
are delicious just the way they are .
(Though not common, some people
react to tomatoes, for example ,
with joint aches.)

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 More Vegetables, Please!

Cioppino
More of a stew than a soup, cioppino is a very delicious (and messy!) dish. You
can freely substitute the seafood, using shrimp, scallops, mussels, or whatever
you like. Serve with crusty garlic bread.

Serves 6 Heat the oil in a soup pot over medium-

high heat. Add the onions, garlic, carrots,
¼ cup extra-virgin olive oil and celery and sauté until the onion is
2 large onions, chopped transparent and all of the vegetables are
limp, about 10 minutes. Add the chopped
4 cloves garlic, chopped tomatoes, tomato sauce, wine, water,
3 large carrots, chopped thyme, basil, bay leaf, salt, black pepper,
cayenne pepper, and half of the parsley.
2 ribs celery plus leaves, sliced Bring to a boil, then lower the heat and
2 cups chopped tomatoes (or one simmer for 30 minutes, partly covered.
15-ounce can diced tomatoes)
2 cups tomato sauce Add the clams and simmer for 10 minutes
and then add the halibut and crab and
1 cup white wine simmer 15 minutes longer. Discard any
1 cup water clams that haven’t opened. Stir in a bit of
water if the soup is too thick, then serve
2 teaspoons fresh thyme garnished with the remaining parsley and
1 tablespoon chopped fresh basil the lemon wedges.
1 bay leaf
Per serving: 456 calories; 14g fat (29.0% calo -
Sea salt to taste ries from fat); 52g protein; 24g carbohydrate;

Freshly ground black pepper to taste 5g dietary fiber; 119mg cholesterol; 768mg
sodium.
Pinch of cayenne pepper
¼ cup chopped parsley, plus ¼ additional
cup for garnish, stems removed
3 pounds clams, in shell and
scrubbed well
1 pound halibut fillets, or other white
fish, cut into bite-size pieces
1 whole crab, cooked and cracked
6 lemon wedges for garnish

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 Soups and Sandwiches

Chicken Vegetable Soup with Noodles

This is comfort food in a bowl. Chicken noodle soup is renowned for its
healing properties. We’d venture to say that this version, with added vegetables,
will provide an even greater boost to the immune system.

Serves 4 Heat the oil in a soup pot over medium

heat. Add onions, garlic, carrots, celery,
2 tablespoons extra-virgin olive oil and broccoli and cook, stirring, until the
1 medium onion, chopped vegetables are al dente. Add the broth,
chicken, thyme, and bay leaf and simmer,
3 cloves garlic, minced covered, for 10 minutes.
2 medium carrots, cut diagonally into ½”
thick slices Add the tomatoes and noodles and simmer
until the noodles are tender, about 7–8
2 ribs celery, halved lengthwise and cut minutes. Season with salt and pepper to
into ½” thick slices taste. Place in serving bowls, sprinkle with
1 cup chopped broccoli chopped parsley, and serve.
2½ quarts warm chicken broth
(page 119) Per serving: 364 calories; 11g fat (30.3% calo-
ries from fat); 50g protein; 36g carbohydrate; 4g
1½ cups cooked and shredded chicken dietary fiber; 72mg cholesterol; 1,389mg sodium.

4 sprigs fresh thyme

1 whole bay leaf Variations
1 large tomato, chopped
4 ounces uncooked whole-wheat pasta To make a vegetarian version, substi-
Sea salt to taste tute the chicken broth for vegetable

Black pepper to taste broth (page 117) and substitute the

1 handful fresh flat-leaf parsley, stems chicken for cubed, firm tofu added
removed and finely chopped, for garnish the last 5 minutes of simmering.

Eating Seasonally Summer: Tomatoes, green beans, corn,

red bell pepper (not too much
Like most soups, this one offers endless summer squashes, basil
options for seasonal variations. Most
of the vegetables listed below can be
Autumn: Potatoes, corn, Jerusalem
added in the sautéing step, but add artichokes , leeks, broccoli,

herbs or tender greens at the end. pumpkin, shallots , turnips,

parsnips
Spring: P eas, asparagus, beet
greens , carrots, celery, Winter: Broccoli, cabbage, chard,
collard greens , chives , kale , parsnips, winter
parsley, green garlic squashes, turnips, yams

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 More Vegetables, Please!

Sandwiches Galore
What speaks to a family more than soups and sandwiches? We think these two
types of dishes are by far the easiest ways to and more vegetables, please (MVP)
into your diets. So let’s get busy creating a variety of sandwiches with a veggie
slant! And, yes, they make a nice meal when paired with any of our nutritious
and tasty hot soups in this chapter. Although we have not listed sliced cheese
for our sandwiches, partly because we are focused on veggies and want people to
generally reduce their animal fats, any of the following recipes can use cheese if
you believe it’s an important part of your diet.

Asian Inspired This wrap is a tasty follow-up to our Spring

Rolls (page 82). Simply spread leftover
Peanut sauce (page 82) peanut sauce onto a whole-wheat wrap.
Whole wheat wrap Add sprouts, celery, radishes, and tofu and
roll up. Yum!
Sprouts
Thinly sliced celery
Thinly sliced radishes
Sautéed tofu

Italian Inspired The trick to this sandwich is making

enough room for all the veggies. Slice the
Whole-wheat roll, foccacia, or roll in half lengthwise then scoop out some
sourdough roll of the soft bread in the middle of the roll.
Red bell pepper spread (see Roasted Red Spread halves with a basic red bell pepper
Pepper Sauce, page 73) spread. Then layer on tomatoes, arugula,
Thickly sliced fresh tomatoes and basil. Delizioso!

Arugula or romaine lettuce

Fresh basil or parsley

Greek Inspired Spread a generous amount of hummus

onto the wrap. Then layer the remaining
Hummus (page 85) or baba ghanoush ingredients and roll.
(page 89)
Whole-wheat wrap
Fresh tomato slices
Thinly sliced red onions
Chopped kalamata olives
Shredded carrots
Chopped parsley, stems removed

134
 Soups and Sandwiches

Mexican Inspired Make a healthy burrito by spreading the

tortilla with black bean hummus. Layer the
Tortilla remaining ingredients in a strip and roll.
Black bean hummus (page 85) ¡Olé!
Avocado
Fresh cilantro
Grated carrots
Diced red bell peppers
Shredded chicken
Shredded romaine lettuce
Chopped tomatoes

Grilled Cheese Adding MVP to the classic grilled cheese

sandwich is easy. Layer one slice of cheese
Sliced bread onto each slice of bread. Then spread with
Sliced cheese puréed yams (or leftover Yam Casserole,
page 189) and watercress for a little zip.
Puréed yams Grill in skillet. In a separate skillet, grill
Watercress, arugula, or lettuce the tomato slices then add them to the
Sliced tomato sandwich.

The Californian Spread slices of bread with pesto, then

layer on the other ingredients. Enjoy!
Sliced sourdough bread
Pesto
Turkey
Sliced tomatoes
Sliced cucumbers
Thinly sliced red onions
Sprouts
Mesclun mix
Blue cheese
Sliced avocado

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 More Vegetables, Please!

Tuna with a Twist Start with you favorite tuna salad recipe.
Then add celery, corn, red pepper, and
Tuna salad red onion to the tuna salad. Spread it on
Thinly sliced celery some bread and add spinach. You can also
place our Mediterranean Tuna Salad (page
Fresh corn 113) between bread for a classic sandwich
Diced red bell pepper with MVP. Remember that tuna salad
doesn’t have to include mayonnaise—try a
Diced red onion
little olive oil instead!
Whole-grain bread
Fresh spinach leaves

Salad Sandwich This is a salad in a wrap! In a bowl mix

together lettuce, beets, carrots, and any-
Lettuce thing else that’s seasonal. Toss with dress-
Grated raw fresh beets ing and place in your favorite wrap.
Grated fresh carrots
Whatever is in season
Italian dressing (or the dressing
of your choice)
Whole-wheat wrap

Grilled Vegetable Sandwich Grill some seasonal vegetables of your

choice with a little olive oil. Then simply
Seasonal vegetables place on the bread of your choice that has
Extra-virgin olive oil been spread with pesto.
Your favorite bread
Pesto

136
Chapter 8

Entreés

W
elcome to our main course chapter! Each dish has
been selected to provide a complete focus on vege-
tables. Even our fish, poultry, and meat dishes have
been modified to include more vegetables, please (MVP). You
will learn how to add MVP to a variety of common and new
tasty meals. For many people, vegetables are thought of as a side
dish (and we agree—see chapter 9 Vegetable Side Dishes, page
181), yet there are so many truly exquisite and delectable vegeta-
ble main dishes, like the ones in the following pages. We would
like for you to think about a meal being “vegetables and baked
chicken” rather than the other way around.
We have organized the recipes in this chapter from purely
vegetarian main courses to entrees incorporating seafood, then
poultry, and ending with a few beef and pork dishes. We want
to emphasize that we support a vegetarian and vegetable-focused
diet, and we believe it is a healthy way to eat. You can still eat
your favorite meats, you just need to rethink their position on
your plate (and in your cookbook) as secondary to vegetables!
Enjoy the new adventure of eating a more vegetarian diet. It
will be a very tasty, nutritious, and healthy step to take!
 More Vegetables, Please!

Vegetarian Main Dishes

Ratatouille
Ratatouille can be served cold, warm, or hot. It’s very nice served with crusty
whole-wheat French bread and baked halibut. Try it with polenta sometime. You
may also place some spinach leaves in the bottom of a soup bowl and serve the
ratatouille on top; the leaves will wilt slightly and be wonderful. Leftover
ratatouille can be warmed in a pan and served with a poached egg for
breakfast, or, for a tasty lunch, roll some up in a romaine-lined whole-grain
wrap and sprinkle with a bit of Parmesan.

Serves 6 Heat the oil in a large heavy pot like a

Dutch oven. Sauté the onions until they
3 tablespoons extra-virgin olive oil are translucent, stirring occasionally. Next
add the garlic and sauté for another 2
1 large onion, peeled and chopped
minutes, then add the tomatoes with juice,
5 cloves garlic wine, thyme, basil, bay leaves, salt, and
4 medium tomatoes, stems removed and pepper. Simmer uncovered for 30 minutes.
diced Add the eggplant, zucchini, and green and
red bell peppers and simmer, covered, for
¹/³ cup dry red wine about 20 minutes or until the vegetables
1 tablespoon fresh thyme, or 1 teaspoon are tender, carefully stirring occasionally.
dried Squeeze lemon juice into the ratatouille if
¼ cup chopped fresh basil leaves, or you like. Serve warm, cold, or hot.
2 teaspoons dried
Per serving: 144 calories; 7g fat (44.8% calo -
2 whole bay leaves ries from fat); 3g protein; 17g carbohydrate; 5g

1 teaspoon sea salt dietary fiber; 0mg cholesterol; 337mg sodium.

1 teaspoon freshly ground black pepper

1 medium eggplant, peeled and cut into Variations
1” chunks
3 small zucchini, cut into ½”-thick slices
Patty likes to make ratatouille in a
1 large green bell pepper, cut into clay pot. She simply places all ingre -
1” squares
dients in the clay pot, forgoing the
1 large red bell pepper, cut into
sautéing , then covers and simmers
1” squares
on low heat on the stovetop until
Juice from ½ lemon (optional)
done. When using a clay pot, a heat
diffuser between the burner and
the pot is a good idea , as it adds a
buffer between the two to protect
the clay from too much heat.

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 Entreés

Tomato and Squash Tart

This summertime tart is great served with some crusty French bread. You may
use whatever herbs you like in this recipe. Our favorite is a mix of basil, parsley,
and thyme. Be sure to not use all rosemary or the flavor will overpower the dish.

Serves 8 Preheat oven to 400°F. Butter a 9” pie plate

or shallow casserole dish.
2 large vine-ripened tomatoes (about
1 pound) Remove the stem ends from tomatoes. Cut
1 medium zucchini (about 8 ounces) in half through stem ends then thinly slice
crosswise. Cut zucchini, summer squash,
1 medium summer squash (about and potato in half lengthwise, then thinly
8 ounces) slice crosswise.
1 large Yukon gold potato
In a large bowl, combine the zucchini,
½ cup chopped onion
summer squash, potato, onion, ¾ cup
1 cup grated Swiss cheese, divided of the cheese, eggs, salt, fresh herbs, and
2 lightly beaten eggs pepper until well mixed. Arrange half of
the tomato slices on the bottom of the pie
1 teaspoon sea salt, optional plate. Next, evenly spoon the vegetable
¼ cup chopped fresh herbs (basil, mixture over the tomatoes, pressing
parsley, thyme, rosemary, etc.), stems slightly to flatten and to make even around
removed the pan. Arrange the remaining tomato
½ teaspoon black pepper slices on the top.

Bake until the vegetables are tender, about

50 minutes. Sprinkle with the remaining
¼ cup of cheese the last 10 minutes of
cooking.

Per serving: 108 calories; 5g fat (42.2% calo -

ries from fat); 7g protein; 9g carbohydrate; 2g
dietary fiber; 60mg cholesterol; 294mg sodium.

Health Note
Tomatoes are high in vitamins C
and A (as beta- carotene) as well as
lycopene , a powerful antioxidant
Kids in the Kitchen
that supports men and prostate Be sure to let your kids help
health and may have anticancer with the layering part. They
effects as well .
Tomato sauce is a do tend to smash rather than
good low- calorie , flavorful addi- lightly press, so you might
tion for grains and vegetables. want to supervise .

139
 More Vegetables, Please!

Thai Tofu and Squash Stew

This vegetable-packed dish may be served over brown rice or quinoa and gar-
nished with additional cilantro and lime wedges. You may use 1 tablespoon of
curry powder instead of the curry paste and increase the jalapeño to 1 whole,
seeded and minced, if you like. You may also use other winter squash.

Serves 4 Heat the oil in a soup pot over medium

heat then add the leeks and sauté for about
2 tablespoons extra-virgin olive oil 3 minutes, stirring occasionally. Next, add
the garlic, jalapeño, and ginger; cook for 1
2 medium leeks, white and light green
parts only, washed and chopped minute more. Add curry paste, sugar, and
tamari. Reduce heat to medium and cook
3 cloves garlic, minced for about 2 more minutes. Add the broth,
½ jalapeño pepper, seeded and minced coconut milk, squash, carrot, and celery.
Bring to a boil, lower to simmer, cover, and
1 tablespoon peeled and grated fresh simmer for 15 minutes. Add the spinach,
ginger
peas, tofu, and lime juice. Add salt to taste.
1 teaspoon (or to taste) green curry paste Serve over your choice of grain with a
1 teaspoon sugar garnish of cilantro and peanuts, if you like.
3 tablespoons tamari or other soy sauce Per serving: 356 calories; 23g fat (54.1%
3 cups vegetable broth (page 117) calories from fat); 10 g protein; 35g carbohy-
drate; 7g dietary fiber; 0mg cholesterol; 793mg
One 15-ounce can unsweetened sodium.
coconut milk
1½ pounds butternut squash, peeled and
diced into ½” cubes
1 medium carrot, thinly sliced
1 stalk celery, thinly sliced Kids in the Kitchen
2 cups spinach leaves
L earning to cook and bake
1 cup frozen peas
helps children to learn about
One 10-ounce package firm tofu many different skills other
Juice of 1 freshly squeezed lime than preparing a dish. When
½ to 1 teaspoon sea salt, optional you make this recipe , have a map

Cooked brown rice or quinoa of the world handy to show

¼ cup chopped cilantro, for garnish your children where Thailand

is. When they begin to study
¹/³ cup raw peanuts, optional, for garnish
geography, they will be able to
point to Thailand on a map!
K ids like to cut the tofu into
cubes, and they don ’t have to
use a sharp knife .

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 Entreés

Sesame-Crusted Tofu Stuffed with Vegetables

This is a very pretty dish and is easy to make. It’s wonderful with some
protein-rich quinoa and sautéed bok choy.

Serves 4 Preheat the oven to 400°F.

1 small fennel bulb, leaves and stems Place the fennel, carrot, and garlic in a
removed, finely chopped medium bowl. Mix well. Finely chop the
lemon zest, then add it to the bowl along
1 small carrot, grated
with the lemon juice and dill.
2 cloves garlic, minced
Cut a pocket lengthwise along one side of
½ lemon, zested and then juiced each tofu slice. Be careful not to cut all
2 tablespoons chopped fresh dill the way through. Carefully fill the pockets
One 18-ounce tofu block, drained and with the vegetable mixture. Close each
cut into 4 slices pocket with a toothpick.
½ teaspoon sea salt Season the tofu slices with salt and pepper
½ teaspoon pepper and dip in the sesame seeds. Place on a
lightly oiled baking sheet and bake in
¼ cup sesame seeds oven until golden brown, about 25 to
30 minutes, turning them over after 15
minutes. You may also sauté these over
medium heat in a bit of sesame oil (not
toasted sesame oil).

Per serving: 183 calories; 11g fat (48.1% calories

from fat); 13g protein; 13g carbohydrate; 5g
dietary fiber; 0mg cholesterol; 285mg sodium.

Kids in the Kitchen

H ave your child wash and
dry the lemon. If you have a
microplane use it for zesting;
if not, a grater will work for
zesting and juicing. E xplain that
he has to be very careful not
to have his fingers too close
to the grater . H ave him grate
the lemon first while it ’s still
whole , then you will cut it in
half. Your child can then juice
it. K ids like this process.

141
 More Vegetables, Please!

Vegetarian Jambalaya with Smoked Tempeh

This is an amazing special-occasion meal. This dish is beautiful and packed full
of vegetables. Be sure to soak the farro for at least an hour if you are using it in
this dish, as it speeds the cooking time. Serve this with a fresh spinach salad for a
delicious and nutritious meal.

Serves 6 In a medium saucepan, bring the vegetable

broth to a simmer. Then lower the heat so
6 cups vegetable broth (page 117) that the broth is kept warm.
¼ cup extra-virgin olive oil
In a medium sauté pan, heat the oil over
1 medium yellow onion, chopped medium-high heat. Add the onions,
½ cup chopped green bell pepper peppers, carrots, and celery and cook until
soft, 4–5 minutes, stirring occasionally.
½ cup chopped red bell pepper Add the garlic and farro and cook, stir-
1 cup chopped carrots (about 1 medium ring, for 2 to 3 minutes. Add the tomatoes,
carrot) mushrooms, okra, zucchini, tempeh, bay
1½ cups finely sliced celery (about 2 leaves, and thyme. Cook, stirring, for about
stalks) 2 minutes. Next add 2 cups of the warm
broth, the salt, black pepper, and cayenne
4 cloves garlic, minced pepper, and bring to a boil. Reduce the
2 cups farro, soaked and drained, or 2 heat to medium-low and simmer, stirring,
cups uncooked brown rice until the liquid is absorbed.
2 cups diced fresh tomatoes (or one
15-ounce can) Continue adding the broth, 2 cups at a
time, as the previous addition is absorbed,
2 cups quartered shiitake mushrooms cooking and stirring, until all the broth
(about 10 mushrooms) is absorbed and the grains are plump and
¼ pound okra, halved lengthwise tender. Serve sprinkled with fresh parsley.
¾ cups sliced zucchini (about 1 small
zucchini) Per serving: 817 calories; 18g fat (18.5% calo -
ries from fat); 26 g protein; 151g carbohydrate;
One 6-ounce package smoked tempeh, 17g dietary fiber; 2mg cholesterol; 1,828mg
cut into ½” slices sodium.

2 whole bay leaves

1 tablespoon chopped fresh thyme leaves,
stems removed
½ teaspoon sea salt
½ teaspoon black pepper
¹/8 teaspoon cayenne pepper
¹/³ cup chopped fresh parsley, stems
removed, for garnish

142
 Entreés

Variations

Smoked tempeh is also known as

Fakin’ Bakin’ (soy-based “bacon”).
If you can’t find either , purchase
plain tempeh and steam it for 10
minutes. Cool and cut into ½”
slices and add as you would the
smoked tempeh. A dd ½ teaspoon
liquid smoke when you add the
other spices. Farro is an ancient
grain and is related to spelt. If
you can ’t find it use brown rice .

Kids in the Kitchen

K ids love to stir! H ave them
do all the stirring in this
dish. It’s a good idea to have
them put on a pot holder that
fits over their hands and up
their arms, as sometimes their
arms will relax while stirring
and can burn on the edge of
the pan.

143
 More Vegetables, Please!

Yam Shepherd’s Pie

This is not a busy-day dish, as it is rather time-consuming, but do make it for
Sunday dinner and have your children spread the yams on top. For variations,
add some black or azuki beans or chopped walnuts atop the millet; toasted pine
nuts on top of the yams is also an option. Beans and millet make this dish a
complete protein.

Serves 8 Preheat the oven to 350°F. Generously oil a

13” x 9” baking dish.
2½ pounds yams (about 7 small to
medium yams), peeled and diced Cook yams in 2 quarts boiling water until
2 quarts water al dente, about 10 minutes. Drain, reserv-
ing liquid.
2½ to 3 cups yam cooking liquid
2 tablespoons miso In a medium saucepan, bring 2½ cups of
the yam cooking liquid to a boil with the
1½ cups millet miso. Add millet and simmer, covered,
2 tablespoons extra-virgin olive oil about 30–35 minutes. (Add the remaining
(for sautéing), plus 1½ tablespoons ½ cup of the yam cooking liquid in incre-
extra-virgin olive oil or unsalted butter ments only if the millet has absorbed all
(for blending) the liquid but is not yet fully cooked.)
1 medium onion, diced
In a sauté pan, heat 2 tablespoons of the
1 cup diced shiitake mushrooms, tough
oil over medium-high heat and then add
stems removed
the onion and cook until translucent,
1 teaspoon sea salt stirring occasionally. Add the mushrooms,
1 tablespoon fresh thyme salt, and thyme and sauté until the liquid
is released. Add ½ cup of the water carrots,
½ cup water or vegetable broth (page 117) broccoli, and cauliflower. Cover and
(for cooking), plus 6 tablespoons water or simmer 8–10 minutes or until al dente.
broth (for blending)
Place the zucchini and spinach on top of
1 large carrot, diced (or about 1 cup the vegetables and cover, simmering about
diced carrot) 5 minutes or until barely cooked.
2 cups chopped broccoli florets
3 cups chopped cauliflower florets (or
about ½ head)
2 cups diced zucchini
1 pound spinach leaves, chopped
½ teaspoon paprika

144
 Entreés

Blend yams in food processor or with an

immersion blender with the remaining 1½
tablespoons oil, the remaining 6 table- Health Note
spoons of water, and the salt.
Yams are an excellent source of
With wet hands, press millet into pan
dietary fiber and are high in vitamin
forming a bottom crust. Add the vegetables
over the millet and then, with a spatula or C, vitamin A as beta- carotene ,
wooden spoon, spread the puréed yams folate , potassium , and manganese .
on top. Sprinkle with paprika and bake 20
minutes or until heated through.

Per serving: 326 calories; 6g fat (15.1% calories

from fat); 8g protein; 64g carbohydrate; 10 g
dietary fiber; 0mg cholesterol; 465mg sodium.

145
 More Vegetables, Please!

Barley and Winter Vegetable Risotto

Risotto is an Italian dish that generally uses a short-grain rice, such as Arborio
rice or short-grain brown rice, because of their starchier consistency. When you
slowly stir in broth, the short-grain rice becomes creamy and delicious.
Risotto is typically served with grated cheese. This unique version uses
barley instead of rice.

Serves 6 Place the oil in a large pan over medium

heat. When the oil is hot, add the onion
2 tablespoons extra-virgin olive oil and cook until transparent, then add
the garlic and barley and cook, stirring
1 large onion, finely chopped
often, for 2–3 minutes. Next, add the wine
3 cloves garlic, minced and continue to cook until the wine has
1½ cups pearl barley evaporated.
2 cups white wine Meanwhile, warm the broth in a small
2 cups vegetable broth (page 117) saucepan.
1 cup cubed butternut squash
Lightly steam the squash, red bell pepper,
1 small red bell pepper, chopped and broccoli and set aside.
1 cup chopped broccoli
Gradually add the broth to the barley,
2 medium tomatoes, chopped stirring it regularly until barley is cooked,
2 tablespoons minced mint leaves, stems approximately 50 minutes. Add additional
removed wine or broth if need be.
3 tablespoons minced fresh parsley,
stems removed, plus more for garnish Stir in the cooked vegetables and continue
stirring for 5–10 minutes. Remove risotto
1 teaspoon sea salt, or to taste from heat and stir in tomatoes, mint,
1 teaspoon black pepper, or to taste parsley, salt, pepper, and cheese.
3 tablespoons grated Parmesan cheese, To serve, place the risotto in a bowl and
plus more for garnish garnish with additional cheese, pine nuts,
Pine nuts, toasted, for garnish and parsley.

Per serving: 374 calories; 7g fat (19.9% calories

Variations from fat); 10 g protein; 57g carbohydrate; 11g
dietary fiber; 3mg cholesterol; 921mg sodium.

Try using short- grain brown rice

instead of barley, cubed pumpkin or
other winter squashes instead of
butternut squash, roasted red peppers
instead of fresh, and chopped kale in
addition to the mint and parsley.

146
 Entreés

Kids in the Kitchen Eating Seasonally

Show your children that the
stems of fresh mint are square. M ake this soup year- round by
M ake each of you a cup of mint substituting the following
tea to sip on while you’re pre- vegetables for the winter ones
paring this dish. Simply wash in this recipe .
the fresh mint, place in a cup or
Spring: Peas, asparagus
teapot, and cover with boiling
water. Wonderful! They will Summer: Zucchini, peppers,
learn that fresh herbs are so corn

aromatic .

Cooking with Alcohol

A study in 1992 conducted by the U.S. Department of
Agriculture’s Nutrient Data Laboratory calculated the percent-
age of alcohol remaining in a dish based on various cooking
methods.* The results are as follows:

Preparation Method Percent of Alcohol Retained

Alcohol added to boiling liquid and removed from heat:............... 85%

Alcohol flamed:.................................................................................75%
No heat, stored overnight:............................................................... 70%
Baked for 25 minutes, alcohol not stirred into mixture:.................45%
Baked or simmered for 15 minutes, alcohol stirred into mixture:.40%
Baked or simmered for 30 minutes, alcohol stirred into mixture: .35%
Baked or simmered for 1 hour, alcohol stirred into mixture:......... 25%
Baked or simmered for 1.5 hours, alcohol stirred into mixture:.... 20%
Baked or simmered for 2 hours, alcohol stirred into mixture:....... 10%
Baked or simmered for 2.5 hours, alcohol stirred into mixture:...... 5%

*(Augustin et al. 1992)

147
 More Vegetables, Please!

Brown Rice Sushi

Vegetarian sushi is always a favorite with kids, and it’s a great way to have them
eat more raw vegetables. They love to cut the veggies in julienne. Try many
different veggies, but don’t fill the rolls too full or they won’t stay closed.

Serves 12 Combine rice with four cups water in a

heavy saucepan and bring to a boil. Reduce
2 cups brown rice, short grain heat to low and cook, covered, for 45–50
minutes until liquid is absorbed and the
5 tablespoons brown rice vinegar rice is tender. Allow the rice to cool by
2 tablespoons sugar or agave nectar spreading it out on a sheet pan. When it’s
cooled, but is still slightly warm, place the
24 sheets nori seaweed
rice into a medium-size bowl.
4 whole cucumbers, cut into matchstick-
size pieces Combine rice vinegar and sugar in a small
bowl, stirring until sweetener dissolves.
12 sprigs cilantro Fold mixture into the warm cooked rice.
5 carrots, julienned
Place 1 sheet of nori on the counter or
3 red bell peppers, julienned cutting board. Dampen hands with water. Pat
4 avocados, peeled and thinly sliced a thin layer of rice onto the nori, about ¼”
thick, leaving a ½” plain nori border around
2 tablespoons wasabi powder the 4 edges. Arrange pieces of cucumber,
Tamari or other soy sauce for dipping cilantro, carrots, bell pepper, and avocado
together at one lengthwise edge. Carefully
roll up. Repeat with remaining ingredients.
Slice and serve with wasabi and tamari.
To prepare wasabi, mix 2 tablespoons wasabi
powder with enough water to create a paste.

Per serving: 271 calories; 12g fat (36.3% calo -

ries from fat); 6 g protein; 40g carbohydrate; 5g

Kids in the Kitchen dietary fiber; 0mg cholesterol; 71mg sodium.

While making this sushi roll,

show the youngsters Japan on a Eating Seasonally
map. Older kids can help julienne,
Practice eating seasonally by adding
while kids of just about any age
any of the vegetables below, or substi-
can help pat down the rice and tuting them for the main ingredients
then roll the sushi. Mise en place in this recipe, depending on the time
(pronounced mee-zahn-plas), a of year.
French term meaning “put in Spring: Asparagus, peas, radish slices
place,” is important here —you’ll Summer: R aw zucchini, jicama, celery,
want everything at the ready green beans

when you’re ready to roll . Autumn: Celeriac, fennel

148
 Entreés

Vegetarian Chili
A wonderful veggie-packed chili! Be sure to serve with lots of garnishes like
avocado, cilantro, and cheese. In the summer, fresh tomato salsa (page 75) is a
good choice. You can serve over brown rice to make a more complete protein.

Serves 8 In a large, heavy saucepan over medium

heat, warm the oil. Add the celery, onions,
¼ cup extra-virgin olive oil and jalapeño and sauté until tender, about
1 cup chopped celery 10 minutes, stirring occasionally. Add the
mushrooms, red bell pepper, garlic, chili
2 onions, chopped powder, cumin, oregano, and cayenne
1 jalapeño, seeded and minced pepper and stir for about 5 minutes. Next
add the pinto, kidney, and black beans and
1 cup chopped shiitake mushrooms tomatoes; stir and bring to a boil. Reduce
1 medium red bell pepper, chopped heat, cover, and simmer for about 20
minutes. Stir occasionally.
6 cloves garlic, minced
3 tablespoons chili powder Season to taste with salt and black pepper.
Serve hot garnished with cilantro and, if
2½ tablespoons ground cumin
you like, cheese and avocado.
1 teaspoon ground oregano
Dash cayenne pepper Per serving: 676 calories; 10g fat (12.2% calories
from fat); 36g protein; 120g carbohydrate; 37g
2 cups cooked pinto beans dietary fiber; 0mg cholesterol; 136mg sodium.

2 cups cooked kidney beans

2 cups cooked black beans
Two 28-ounce cans crushed Italian
Eating Seasonally
tomatoes
P ractice eating seasonally by
Sea salt to taste adding any of the vegetables below,
Black pepper to taste or substituting them for the main
ingredients in this recipe , depending
Fresh cilantro or parsley for garnish
on the time of year .
Grated cheese for garnish (optional)
Avocado slices for garnish (optional) Spring: Green garlic, carrots,
celery, peas (add at the
very end)

Summer: Bell peppers, celery,

summer squashes, tomatoes
Variations Autumn: Bell peppers, carrots,
Jerusalem artichokes,
You may substitute 6 cups of parsnips

beans that you have cooked for Winter: Carrots, leeks, potatoes,
the canned beans. rutabagas, winter squashes

149
 More Vegetables, Please!

Baked Beans
This is a wonderful old-fashioned baked beans recipe with three vegetables
added. To make this dish even more MVP-worthy, stir in some corn, green bell
peppers, or some cubed winter squash the last hour of cooking—even better! Try
adding some smoked tempeh the last hour of cooking for a smoky flavor. Put the
beans in the oven on Sunday morning, go play, come back, and dinner’s ready.

Serves 8 Discard any beans that are discolored then

rinse the beans to remove dirt. Place the
1 pound dry navy beans cleaned beans in a 6-cup Dutch oven or
other heavy pan with a lid. Soak the beans
One 2” piece kombu seaweed
and kombu, covered, in the cold water
4 cups cold water for at least 4 hours or overnight. On the
1 medium onion, chopped stovetop, heat to boiling then turn down to
low and simmer, covered, for 30 minutes.
4 cloves garlic, minced
½ teaspoon sea salt Preheat the oven to 300°F.
2 teaspoons cider vinegar Stir in the onions and garlic, cover, and
½ teaspoon prepared mustard bake, stirring occasionally, for 3 hours. If
1 tablespoon brown sugar necessary, add a little more hot water.

¼ cup molasses In a small bowl, mix the salt, vinegar,

½ cup tomato ketchup mustard, sugar, molasses, ketchup, and
pepper. When the beans have baked for 3
½ teaspoon black pepper hours, stir these seasonings into the pot,
Hot water, as needed add any vegetables you like, cover and
continue to bake for another 4 hours or so,
adding a little more liquid if necessary.

Per serving: 133 calories; trace fat (2.9% calo -

Health Note ries from fat); 6 g protein; 28g carbohydrate; 5g
dietary fiber; 0mg cholesterol; 455mg sodium.

Beans are an excellent source of

the B-vitamins thiamin, riboflavin,
and folate , as well as vitamin E,
iron, and magnesium. They are also
a good source of phosphorus and
zinc and are naturally high
in dietary fiber .

Seaweed makes the beans more

digestible and adds important
minerals.

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Vegan Patties
This dish is adapted from a recipe by Julia Ross, author of The Diet Cure. Serve
them with grated carrots, sprouts, lettuce, and sliced tomatoes on a whole-grain
bun for a delicious vegan burger. The patties are very easy to handle and won’t
fall apart like some others you may have tried.

Serves 6 Place beans in a food processor and

process until smooth. Remove and place
One 14-ounce can garbanzo beans, in a medium bowl. Place onion and bell
drained pepper in food processor and pulse until
1 red onion, chopped finely chopped, or chop by hand. Add to
the bean mixture along with the carrots.
½ cup chopped red bell pepper Add cooked quinoa, parsley, yeast, cumin,
½ cup grated carrots coriander, salt, and cayenne pepper. Mix
well. Form into patties and sauté in oil for
½ cup cooked quinoa (page 196)
3 minutes on each side or bake in a 375°F
½ cup chopped fresh parsley, stems oven for about 20 minutes.
removed
2 tablespoons nutritional yeast Per serving: 317 calories; 5g fat (14.2% calories
from fat); 15g protein; 55g carbohydrate; 14g
1 teaspoon cumin seed, toasted and dietary fiber; 0mg cholesterol; 340 mg sodium.
ground
1 teaspoon ground coriander
1 teaspoon sea salt
Dash cayenne pepper
1 to 2 tablespoons extra-virgin olive oil

Kids in the Kitchen

H ave your children wash their
hands and help make the patties.
This recipe is great for little
Variations fingers, as the mixture doesn’t
stick much , if at all , to their
Change the herbs if you like: Use hands. A lso, take the opportu -
cilantro instead of parsley and nity to explain that different-
skip the coriander powder . You size foods cook differently.
might also try adding 1 teaspoon H ave them make all the patties
of curry powder . about the same size .

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Spaghetti Squash Supreme

This is an all-vegetable meal containing one of our favorite veggies: spaghetti
squash. Its seeds, when baked, are also edible and have some protein and oils.
When you bite them, the seeds pop out into your mouth; we discard the shells
unless they have been toasted, making them more edible and crunchy with a
roasted flavor. This very low-calorie dish can be served as a side; or add some
cannellini or fava beans for added protein. For a richer flavor, you may sauté the
onions in the olive oil before adding the remaining vegetables.

Serves 4 Preheat oven between 325°F–350°F. Place

spaghetti squash on a baking sheet and
½ to 1 medium to large spaghetti squash bake 30–40 minutes, depending on size.
Let it cool and slice open. Remove the
1 small eggplant, sliced into half circles
seeds then scoop out the noodley squash
1 small to medium onion, chopped and place in a bowl. Set aside.
4 large button mushrooms, sliced
In a large skillet, layer in the eggplant,
1 red bell pepper sliced into strips onion, mushrooms, and red bell pepper;
1 to 2 tablespoons extra-virgin olive oil add the oil and water. Turn on the heat to
medium and let the vegetables cook 5–10
2 to 4 tablespoons water minutes until they begin to soften. Add
2 cups tomato or pasta sauce the spaghetti squash on top and cover
¼ teaspoon sea salt with tomato sauce, salt, and herbs, and
cover and cook on low to medium heat
½ to 1 teaspoon mixed dried Italian for another 5–10 minutes, stirring midway
seasoning, or ground oregano and basil to mix all the foods and flavors together.
Parmesan cheese, for garnish Serve in bowls garnished with cheese and
basil, if you like.
Fresh basil or parsley, chopped, for
garnish
Per serving: 125 calories; 7g fat
(48.7% calories from fat);
3g protein; 15g carbo -
hydrate; 4g dietary
Variations fiber; 0mg choles -
terol; 128mg
sodium.
This dish can adapt to all kinds of
vegetables. You can use green zuc-
chini (adding it later in the cooking
step so it doesn’t get too soft) and
even spinach, chard, or kale toward
the end of the cooking (with the
spaghetti squash). You can also
add carrots, bok choy, celery, and
chopped nuts or whole cashews.

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Stuffed Baked Potatoes

Most people fill their baked potatoes with butter and sour cream.
But since this book is about MVP, this recipe gives you some
options for changing things up.

Serves 4 Scrub potatoes and bake for about an hour

in a 375°F oven. No, you cannot use your
4 medium to large russet potatoes microwave! While they’re baking, sauté
some of your favorite veggies or whatever
Your favorite veggies (bell peppers, is in season, then place in a bowl. Arrange
onions, garlic, zucchini, corn, etc.) each topping—and the Chipotle Dressing,
Your favorite toppings (raw broccoli, if using—in small bowls, too. Your family
parsley or cilantro, salsa, will love creating their own potato from
grated cheese, etc.) the potato bar. And hopefully they’ll ask
Chipotle Dressing (page 110) (optional) for MVP!

Per serving: nutritional data will vary depend -

ing on the toppings.

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Baked Penne Pasta with Roasted Vegetables

Everyone loves pasta, and this will soon become a family favorite.
Serve with a fresh green salad.

Serves 6 Preheat the oven to 450°F. On a baking

sheet, toss the bell peppers, zucchini,
2 medium red bell peppers, cut into squash, mushrooms, and onions with oil.
1”-wide strips Mix in ½ teaspoon of the salt, ½ teaspoon
of the black pepper, and Italian season-
2 medium zucchini, quartered lengthwise
and cut into 1” cubes ings. Roast in a single layer, so as to avoid
steaming, until al dente, about 15–20
2 medium summer squash, quartered minutes. Add the garlic the last 5 minutes
lengthwise and cut into 1” cubes of cooking.
6 medium shiitake mushrooms, halved
Meanwhile, bring a large pot of salted
1 medium yellow onion, sliced into water to a boil over high heat. Add the
1” pieces
pasta and cook for about 6 minutes. Drain.
¼ cup extra-virgin olive oil It won’t be cooked all the way, as it will
1½ teaspoon sea salt, divided finish cooking in the oven.
1 teaspoon freshly ground black pepper, In a large bowl, toss the pasta with the
divided roasted vegetables, marinara sauce,
1 tablespoon dried Italian seasoning Fontina and mozzarella cheeses, ¼ cup of
the Parmesan cheese, peas, the remain-
4 cloves garlic, minced
ing 1 teaspoon salt, and the remaining
1 pound uncooked whole-wheat penne pasta ½ teaspoon pepper. Gently mix until all
3 cups marinara sauce the pasta is coated with the sauce and the
ingredients are combined.
1 cup grated Fontina or Provolone cheese
½ cup grated smoked mozzarella cheese Pour the pasta mixture into a greased 9” by
13” pan. Top with the remaining 1/3 cup
¼ cup grated Parmesan cheese, plus ¹/³ cup
for topping Parmesan cheese and butter pieces. Bake
until top is golden and cheese melts, about
1½ cups frozen peas, thawed 25 minutes.
2 tablespoons unsalted butter, cut into
small pieces Per serving: 561 calories; 20g fat (30.2% calories
from fat); 21g protein; 82g carbohydrate; 13g
dietary fiber; 21mg cholesterol; 1,043 mg sodium.

Eating Seasonally ingredients in this recipe , depending

on the time of year .

P ractice eating seasonally by Summer: Eggplant, green beans

adding any of the vegetables below, Autumn: Parsnips, turnips
or substituting them for the main Winter: Winter squashes

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Macaroni and Cheese

Most everyone loves macaroni and cheese. This recipe still calls for cheese and
butter (don’t eat often!), but it also has four different vegetables. When Patty ran
Summer Camp for Kids, it was always a favorite with the children.

Serves 12 Preheat the oven to 375°F.

Drizzle oil into a large pot of boiling salted

1 teaspoon extra-virgin olive oil
water. Add the macaroni and 1 teaspoon of
1 pound elbow macaroni the salt and cook according to the direc-
2 teaspoons sea salt, divided tions on the package, about 6–8 minutes.
Drain well.
8 tablespoons (1 stick) unsalted butter,
divided Melt 6 tablespoons of the butter in a
½ cup all-purpose flour 4-quart pot and slowly whisk in the flour.
Cook over low heat for 2 minutes, stir-
1 quart whole milk, heated ring constantly. Slowly add the hot milk
2½ cups grated Gruyere cheese (about 10 and cook 1–2 minutes, until smooth and
ounces) thickened. Turn off the heat and add the
2 cups grated extra-sharp cheddar cheese cheeses, the remaining 1 teaspoon salt,
(about 6 ounces) pepper, and nutmeg. Add the cooked
macaroni and stir well. Stir in the broccoli,
½ teaspoon freshly ground black pepper peas, and carrots. Pour into a buttered
½ teaspoon grated nutmeg 3-quart baking dish.
2 cups chopped broccoli, lightly steamed Arrange the tomatoes on top. Melt
1½ cups peas (if frozen, run under hot the remaining 2 tablespoons of butter,
water and drain) combine them with the bread crumbs, and
1 cup diced carrots, steamed sprinkle on top. Bake 30–35 minutes, or
until the sauce is bubbly and the macaroni
¾ pound fresh tomatoes (about 4 small), is browned on top.
cut into ¼” slices
1 cup fresh bread crumbs (about 4 slices, Per serving: 488 calories; 24g fat (42.7% from
cut or torn into small pieces) fat); 23g protein; 49g carbohydrate; 5g dietary
fiber; 71 mg cholesterol; 638 mg sodium.

Cooking Tip
To make ahead of time , put
the macaroni and cheese in the
baking dish, cover , and refrig -
erate until ready to bake . P ut
the tomatoes and breadcrumbs
on top just before cooking and
bake 40–50 minutes.

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Egg Main Dishes

Egg, Rice, and Veggie Bake

This is a dish that your kids can assemble with just a little supervision from you.
They can take all the credit and will be so proud that they did it all themselves!
It’s great for breakfast, lunch, or dinner.

Serves 9 Preheat oven to 375°F. Oil a 9” x 13” pan.

1½ cups chopped broccoli Steam or sauté the broccoli, carrots, and

bell pepper until al dente.
1 cup chopped carrots
1 cup chopped red bell pepper Place cooked wild rice evenly into the
3 cups cooked wild rice, or any oiled pan. Place the artichoke hearts and
leftover grain steamed vegetables onto the wild rice.
1 cup quartered water-packed In a large bowl, whisk the eggs and milk.
artichoke hearts, drained
Add the salt and pepper to the egg mixture
12 eggs and pour atop the vegetable mixture. If
1½ cups milk (dairy, plain soy, or rice) desired, sprinkle with cheese. Bake for 50
minutes or until lightly browned.
1 teaspoon sea salt
1 teaspoon black pepper Per serving: 327 calories; 8g fat (21.3% calories
from fat); 18g protein; 48g carbohydrate; 5g
1 cup grated cheese (pepper jack is nice), dietary fiber; 255mg cholesterol; 333mg sodium.
for topping (optional)

Variations curry powder and ½ cup of minced

fresh cilantro. You can add some
Change the veggies with the dr ained beans and use chili powder
seasons . I n the summer , sauté and top with pepper jack cheese
onions and zucchini and use them (and salsa!). This recipe can also
instead of artichokes. P lay with be dairy free if you substitute
seasonings: Try garlic with zuc- another milk for cow, such as
chini , tarr agon with blanched rice or almond or oat (ideally the
aspar agus , and so forth . I like this unsweetened versions) milk and
dish with a couple teaspoons of avoid using the cheese .

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Eggs for Breakfast easily till lunchtime. Another easy, deli-

cious, and nutritious breakfast is to wash
We rarely eat eggs plain. Sauté some and chop some kale, chard, or collard
onions and garlic with potatoes, mush- greens and place them in a covered pan
rooms, and spinach, then add them to with a little bit of water or broth. When
your eggs for a delicious scramble to start the greens are cooked, crack two eggs on
the day off right. Almost every vegetable the top, cover, and “poach” the eggs until
pairs nicely with eggs. One of Dr. Haas’s they’re how you like them. Using a slotted
hearty breakfasts is two organic eggs spoon, place the greens and eggs onto a
cooked over easy on corn tortillas with plate, sprinkle with sea salt and pepper,
salsa and greens or sprouts. It lasts him and enjoy!

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Frittata Primavera
Be sure to use a pan with an ovenproof handle, as the dish will be put under the
broiler. You may use soymilk instead of dairy milk, and the cheese selection can
be changed to whatever type you like as well. It’s wonderful served with a fresh
green or fruit salad.

Serves 4 In a large sauté pan, place the oil over

medium-high heat. When hot, add the
2 tablespoons extra-virgin olive oil potatoes in a single layer (so that they don’t
steam) and sauté until golden brown. Add
1 pound red potatoes, unpeeled and
diced (about 3 cups) a little salt and pepper to taste.

Sea salt to taste Meanwhile, prepare the vegetables. Add

Black pepper to taste onion, mushrooms, bell pepper, and garlic
to the pan and sauté another 5 minutes,
1 red onion, sliced (about 2 cups) stirring occasionally.
¼ pound mushrooms, sliced (about
1½ cups) In a medium bowl, whisk the eggs and
1 red bell pepper, sliced (about 1 cup) milk together, add basil, and pour egg
mixture into frying pan. Gently toss egg
4 cloves garlic, minced mixture to spread throughout pan. Turn
4 eggs heat to low and cook for about 10 minutes.
Sprinkle with cheese and place under a
½ cup milk preheated broiler. Broil for 2 minutes.
½ cup chopped fresh basil, stems
removed P er serving: 359 calories; 16 g fat (38.4%
calories from fat); 17g protein; 41g carbohy-
½ cup grated Parmesan cheese
drate ; 11g dietary fiber ; 199 mg cholesterol ;
273mg sodium.

Eating Seasonally

The potatoes always remain in the

recipe , but other vegetables can be
changed with the season.

Spring: A sparagus, peas, spring

onions Variations
Summer: Zucchini, green beans, corn
Basil can be substituted with
Autumn: Broccoli, carrots
parsley, dill , thyme , and so on,
Winter: Celeriac, Brussels sprouts, for a delightfully different flavor
snow peas each time.

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Eggs and Sprouts Burrito

Sprouts are such a nutritious food that we like to come up with lots of ways
to use them in meals, even in a breakfast dish that could, of course, be used for
lunch or dinner. We think you will like this one!

Serves 4 In a medium sauté pan, heat the oil over

medium heat. Add the ginger and garlic
1 tablespoon sesame oil and sauté over low heat until fragrant,
about 2 minutes. Add the mushrooms and
1½ teaspoons peeled and grated ginger
green onions and cook, stirring, about 3
2 cloves fresh garlic, minced minutes. Add the bok choy and cook 2
1 cup thinly sliced shiitake mushrooms minutes.

2 green onions, chopped Break eggs into a bowl and whisk. Pour
2 cups chopped bok choy into the sauté pan and stir with the veg-
etables until eggs are almost set, about 3
6 whole eggs minutes.
1 tablespoon soy sauce
1 tablespoon dry sherry In a small bowl, mix together soy sauce,
sherry, arrowroot, and water. Add bean
1 teaspoon arrowroot or cornstarch sprouts and soy sauce mixture to sauté pan
2 teaspoons water and stir together until slightly thickened.
Spoon into warm flour tortillas and roll
1 cup bean sprouts up. Cut in half and serve.
2 flour tortillas
Per serving: 447 calories; 13g fat (25.2% calo -
ries from fat); 19g protein; 70 g carbohydrate;
9g dietary fiber; 281mg cholesterol; 546mg
sodium.

Health Note
Eggs are a complete protein and
are high in choline , which appears
to work with folate and the amino
acid methionine. Choline is part of a
cell’s structure and is particularly
important for fetuses and infants.
Human milk has high levels of this
important nutrient. Eggs are a very
good source of choline, containing
roughly 22 percent of an adult’s
daily requirement in one egg.

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 More Vegetables, Please!

Asparagus Quiche
This is a crust-less quiche that is wonderful served in the spring when
asparagus are at their peak.

Serves 12 Preheat oven to 375°F. Grease a 9” x 13”

pan. Spread cheeses on bottom of pan
1 cup shredded Swiss cheese and top with asparagus, onions, and
mushrooms.
½ cup shredded cheddar cheese
1½ cups chopped asparagus Whisk together eggs, milk, nutmeg, salt,
¹/³ cup chopped green onions, white parts and pepper. Pour over cheese and veg-
only, or shallots etables. Bake about 45 minutes or until
knife inserted in center comes out clean.
1 cup sliced mushrooms Garnish with parsley, if desired.
12 whole eggs
Per serving: 152 calories; 10g fat (59.4% calo -
2 cups milk
ries from fat); 11g protein; 4g carbohydrate; 1g
½ teaspoon nutmeg, or to taste dietary fiber; 206mg cholesterol; 287mg sodium.

1 teaspoon sea salt

½ teaspoon black pepper, or to taste
Chopped fresh parsley, stems removed,
for garnish (optional)

Variations
Kids in the Kitchen
Feel free to add more vegetables This is the perfect recipe to
to this classic custard - like quiche. explain to your children the
P eas and chopped broccoli would importance of seasonal eating.
be nice additions. Or serve with a Nothing says springtime more
mixed - greens salad dressed with than asparagus. H ave them eat
some olive oil and fresh lemon a stalk fresh while they are
juice . That’s all you need! helping to prepare .

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Fish Main Dishes

Salmon en Papillote
En papillote means “in paper” in French, and that’s what you use to cook the fish in.
You may use any kind of fish, or use tofu or a pounded chicken breast (bake for approxi-
mately 25 minutes for poultry) in this versatile dish. Change the vegetables with the
season or simply use this same format with just vegetables! This may be prepared earlier
in the day and kept in the refrigerator until ready to bake; it’s great for parties—just mul-
tiply the recipe for the number of people you’re serving. The salmon skin provides good
oils and nutrients, so if its “sliminess” doesn’t bother you, eat it right along with the fish.

Serves 1 Preheat the oven to 375°F.

1 tablespoon white wine Mix the wine, oil, ginger, salt, and pepper
½ teaspoon toasted sesame oil to taste in a small bowl.
½ teaspoon peeled and grated fresh Cut a piece of parchment paper to about
ginger
18” long. Weight down the edges and place
¹/8 teaspoon sea salt the spinach leaves on one side of the paper.
Black pepper to taste
Place the salmon fillet atop the leaves. On
1 cup spinach leaves, washed and dried top of the salmon place the asparagus and
6 ounces salmon fillet, skin removed, bell pepper. Drizzle with the sauce.
washed and dried
Bring up the parchment paper and crimp
2 stalks asparagus, sliced in half
lengthwise edges to close tightly. Place on baking sheet
and bake for 20 minutes.
2 thin slices red bell pepper
You may open at the table if you like (be
careful of the steam when removing the
wrapper) and serve with a tossed green
salad. It’s very pretty.

Per serving: 289 calories; 7g fat (20.7% calories

from fat); 38g protein; 19g carbohydrate; 6g
dietary fiber; 88mg cholesterol; 379mg sodium.

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 More Vegetables, Please!

Fish Burgers with Tomato Relish

You may broil or sauté these tasty burgers. Use whatever fish is fresh in your
area, and be sure to check your fish guide for environmentally sound choices.

Serves 4 Make an indentation in the bottom half of

each bun by removing some of the bread
4 whole-grain sourdough sandwich buns (this will help keep the grilled seafood
from falling out during serving and eating).
1 pound fresh white fish, fillets or steaks,
skin removed Lightly brush buns and fish with oil. Warm
or toast buns on the grill then set aside to
Extra-virgin olive oil keep warm.
Sprouts
Grill fish fillets to desired doneness, gener-
Lettuce ally 5–10 minutes total per inch of thick-
1 avocado, peeled and sliced ness. Place on a plate and remove bones, if
any. Pile grilled fish on the side of bun with
the indentation and top with spicy tomato
Tomato Relish relish. Top with sprouts and/or lettuce.

Yields 2¹/³ cups To make the relish, combine all ingredients

in a small saucepan and cook uncovered
½ cup chopped red bell pepper until thick, about 20 minutes. Serve warm.
1 cup chopped onion
Per serving: 562 calories; 7g fat (11.2% calories
4 cloves garlic, minced from fat); 37g protein; 87g carbohydrate; 6g
dietary fiber; 36mg cholesterol; 948mg sodium.
1 medium jalapeño, seeded and minced
1 cup finely chopped tomatoes
Juice of 1 whole lemon or lime
1 tablespoon brown sugar or agave nectar Kids in the Kitchen
¼ teaspoon sea salt Fish is something either kids
like or really don’t like — or
so they think! K eep trying to
introduce fish , as kids’ tastes
are constantly changing. Fish
burgers just might do it…if not,
the Tuna Casserole recipe (page
163) will! To get your children
involved, have them hollow
out the buns and prepare any
additional condiments for the
burgers , such as washing and
drying the lettuce .

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Tuna Casserole
When an old-fashioned recipe is spruced up with three vegetables and fresh herbs,
and served with a green salad, you’ll have an instant family favorite. You won’t
believe that the original recipe called for four cups of cheese and zero vegetables!

Serves 4 In a large (4-quart) pot, bring the broth to

a boil. Then add salt (if needed), pepper,
2½ cups unsalted chicken broth (or if and noodles and return to a boil. Lower
salted, omit the 1 teaspoon salt) heat to medium, cover, and cook about 4
minutes, stirring occasionally
1 teaspoon sea salt
½ teaspoon black pepper Stir diced bell pepper, beans, and milk
8 ounces uncooked egg noodles into pot of noodles. Cover and simmer
another 3–4 minutes or until pasta and
½ cup diced red bell pepper beans are al dente. Stir in peas, cheese,
1 cup chopped green beans, cut into tuna, and parsley until cheese is melted. (If
1” pieces you would like to bake this meal in a cas-
1 cup milk serole dish, do not add the cheese during
this step; instead, sprinkle it on top before
1 cup fresh or frozen peas baking. See below.) Add the basil at the last
1½ cups grated cheddar cheese minute.
One 6¹/8-ounce can white albacore tuna For easy cleanup, but not the prettiest pre-
packed in water, drained (or freshly sentation, you may serve directly from the
poached tuna, cooled slightly and flaked)
pot as soon as the peas have been heated
¼ cup chopped fresh parsley, stems through. Or you may place the tuna and
removed noodle mixture into a greased casserole
1 tablespoon chopped fresh basil leaves dish, sprinkle with cheese (see note in pre-
vious paragraph), and bake in a 350°F oven
until cheese melts. (You can also make
the mixture ahead of time, store it in the
refrigerator, and then bake it in the oven
just before serving.) Add a nice green salad
to round out your veggies.

Per serving: 450 calories; 8g fat (16.8% calories

from fat); 37g protein; 55g carbohydrate; 4g
dietary fiber; 36mg cholesterol; 1,175mg sodium.

Health Note Cooking Tip

Green beans are a good source of If you have fresh tuna , then by
vitamins K, C, and A as well as man- all means use it! If not, a good -
ganese, potassium, and dietary fiber. quality canned tuna will be fine.

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 More Vegetables, Please!

Halibut or Salmon Sauté

This dish is wonderful served on basmati brown rice with a spinach salad.
Halibut and salmon are both coldwater fish that are high in omega-3 fatty
acids, which have numerous health benefits, particularly in maintaining
good brain function.

Serves 3 Remove and discard the skin and bones

from the halibut or salmon. Cut into 1”
1 pound halibut or salmon cubes. Season fish with salt and pepper
and set aside.
Sea salt to taste, plus ¼ teaspoon, divided
Black pepper to taste In a sauté pan, heat 1 tablespoon of the oil
2 tablespoons extra-virgin olive oil, over medium-high heat. Add the fish and
divided sauté until barely cooked, about 5 minutes.
Remove fish from skillet.
1 cup thinly sliced carrots
1 cup thinly sliced celery Sauté carrots, celery, onions, and broccoli
in remaining oil until al dente. Return fish
1 cup thinly sliced green onions
to skillet. Add ¼ teaspoon salt and ginger.
1 cup broccoli florets Combine broth, cornstarch, and lemon
1 teaspoon peeled and grated fresh peel in a small bowl; add to fish mixture.
ginger root Cook and stir until thickened and the fish
flakes when tested with a fork.
¼ cup vegetable broth (page 117) or
chicken broth (page 119)
Per serving: 295 calories; 13g fat (39.0% calo -
2 teaspoons cornstarch or arrowroot ries from fat); 34g protein; 11g carbohydrate;
4g dietary fiber; 48mg cholesterol; 300mg
1 teaspoon grated lemon or lime peel sodium.

Health Note
H alibut is a good source of
tryptophan (remember how that
Thanksgiving turkey makes you
sleepy? That ’s the tryptophan,
which forms serotonin, our feel -
good and relaxing neuro - hor-
mone), as well as selenium , protein,
vitamin B3, and heart- healthy
omega 3 fatty acids.

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Red Snapper Veracruz-Style

The state of Veracruz, in Mexico, stretches along the Gulf Coast, and the rich
culinary heritage of the locals is reflected in the ingredients in this, their signature
dish. For a beautiful color and added nutrients, add one 14-ounce can of black
beans, rinsed and drained, to your meal. Heat the beans and place them on top of
the rice, saving a few to sprinkle on the top of the dish.

Serves 4 Wash the fish, pat dry, and place in a glass

bowl. Lightly salt and pour the lime juice
2 pounds red snapper or other firm white evenly over the fillets. Cover and refriger-
fish fillets ate for at least 1 hour.
½ teaspoon sea salt
Sauté the onion in a skillet over medium-
¼ cup fresh lime juice low heat, covered, until tender, about 10
1 medium yellow onion, thinly sliced minutes. If necessary, add a tablespoon
of water to prevent scorching. Add half
1 medium red bell pepper, thinly sliced, the bell peppers and all of the tomatoes,
divided chiles, and capers. Cook, covered, for
2 cups diced tomatoes (about 2 large about 10 minutes. There will be liquid in
tomatoes) the bottom of the pan. Add the fish and
One 4-ounce can green chiles, mild or the other half of the bell pepper and cook,
hot, chopped uncovered, for about 5 minutes on each
side. Sprinkle with cilantro and serve over
1 tablespoon capers, drained quinoa or brown rice.
½ cup chopped cilantro
Per serving: 287 calories; 4g fat (11.5% calories
from fat); 49g protein; 14g carbohydrate; 3g
dietary fiber; 84mg cholesterol; 418mg sodium.

Health Note
The onion family includes garlic ,
leeks, shallots, and chives.
The anti-
oxidant quercetin, found in onions,
helps to destroy free radicals and
protects and regenerates vitamin E.
Onions may also have a beneficial
effect on cholesterol levels.

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 More Vegetables, Please!

Halibut Marengo-Style
Marengo is an Italian dish named for the food that Napoleon ate after the battle
of Marengo. Serve with brown basmati rice or quinoa and a simple spinach salad.
That’s it—an easy weeknight meal!

Serves 4 Preheat oven to 375°F.

Four 4-ounce halibut steaks Season halibut with a little salt and white
pepper and place in a 9” x 9” glass baking
¹/8 teaspoon sea salt, plus more for dish that has been lightly rubbed with oil.
seasoning
Spoon tomato over halibut.
White pepper for seasoning
1 medium tomato, diced In a sauté pan, heat oil over medium heat.
Add mushrooms, onions, celery, lemon
1 tablespoon extra-virgin olive oil juice, thyme, ¹/8 teaspoon of the salt, and
½ cup sliced mushrooms black pepper and sauté until vegetables
are al dente, about 5 minutes. Spoon over
½ cup sliced onions
halibut. Bake, covered, until halibut flakes
½ cup diced celery when tested with a fork, about 20 minutes.
1 tablespoon lemon juice Garnish with parsley and olives.
1 teaspoon fresh thyme Per serving: 175 calories; 6g fat (32.3% calories
½ teaspoon black pepper from fat); 24g protein; 5g carbohydrate; 1g
dietary fiber; 36mg cholesterol; 137mg sodium.
Chopped fresh parsley, stems removed
Black olives, chopped or sliced

Cooking Tip
Oftentimes lemon juice can
“brighten” a dish. Before you
reach for the saltshaker , try
a bit of lemon juice or fresh
herbs appropriate for the dish.

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Poultry Main Dishes

Turkey Meatloaf
This recipe—one of Patty’s most requested—can also be made with ground beef
or chicken—and just about any vegetable combination. Be sure to have your kids
help. They can add the ingredients, mix it with their hands, and shape it. If you are
sensitive to oats, you may substitute leftover brown rice.

Serves 10 Preheat oven to 375°F.

3 pounds ground turkey Place all ingredients in a large bowl and

3 large eggs mix well. You may find it easier to mix
with your hands. Place the mixture in a 9”
1 cup rolled oats x 9” pan and shape into a loaf. Bake for 1
1 red bell pepper, finely chopped ½ hours or until light brown.
1 medium yellow onion, finely chopped Per serving: 267 calories; 13g fat (45.5% calo -
1 small carrot, grated (about ¾ cup) ries from fat); 27g protein; 8g carbohydrate; 2g
dietary fiber; 164mg cholesterol; 434mg sodium.
1 stalk celery, finely chopped (¾ cup)
1½ teaspoons sea salt, black pepper,
and dry mustard

Variations pepper as desired. Pour over meatballs

and serve .

You may form the mixture into meat- For a beautiful presentation, try stuff-
balls and bake on a cookie sheet for ing the meatloaf with more vegetables.
about 30 minutes at 375°. You may Place an 18” piece of waxed paper or
also sauté them in a little olive oil parchment on a hard surface. P ress
over medium heat. A fter they have the meatloaf mixture into a 9” x 12”
browned on all sides, remove them size. Into the center place some grated
from the pan and keep them warm carrots, cooked and drained spinach,
on a plate in the oven. Into the and whatever else you choose. Using
pan with drippings add 1 tablespoon the waxed paper, roll up the meatloaf
flour and cook for 1 minute. Whisk (like a jelly roll) and place in pan,
in ½ cup of white wine or broth seam side down. When you slice the
and ¼ cup freshly minced parsley baked meatloaf, you will see spirals
and cook for about 3 minutes , or of colors. You may also sprinkle your
until some of the wine or broth has stuffing mixture with about ½ cup of
evaporated. Season with sea salt and grated cheese if you like.

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Weeknight Turkey Marsala

This is a quick and easy dish perfect for a weeknight dinner. Serve with quinoa
or brown rice and steamed broccoli. In the 1700s, Marsala wine was reputedly
responsible for soldiers “fighting with more flair.” We’re not in any kind of
position to confirm or deny that statement, but we’ll emphatically affirm that
this famous Italian wine does add flair to this dish (see the Cooking with Alcohol
sidebar, page 147).

Serves 4 Heat a large skillet over medium-high heat

until hot. Add 1 tablespoon of the oil and
2 tablespoons extra-virgin olive oil, then add the turkey. Cook 2 minutes each
divided side; remove from skillet and keep warm.
Add remaining 1 tablespoon oil, mush-
4 boneless turkey breast cutlets, lightly
pounded rooms, and onion to skillet; cook and stir
5 minutes. Reduce heat to low. Add wine,
8 ounces mushrooms, sliced, preferably peas, and carrots and simmer uncovered 2
shiitake minutes. Return cutlets to skillet and coat
1 cup sliced onion with sauce and season with salt and pepper
if desired. Sprinkle with parsley and serve.
½ cup Marsala wine
½ cup fresh or frozen peas Per serving: 207 calories; 8g fat (38.4% calo -
ries from fat); 20g protein; 10 g carbohydrate;
½ cup thinly sliced carrots
3g dietary fiber; 45mg cholesterol; 172mg
Sea salt to taste sodium.

Black pepper to taste

2 tablespoons chopped fresh parsley,
stems removed

Health Note
Turkey is low in fat and high
in protein and contains iron,
zinc , phosphorus, potassium , and
B-vitamins.

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Wheat-Free Zucchini Pizza

Zucchini and rice are the primary ingredients in the crust of this unique pizza.
Summer’s bountiful zucchini is high in manganese, vitamin C, magnesium,
vitamin A, and dietary fiber. For a vegetarian version, simply leave out the
ground turkey.

Serves 6 Preheat oven to 425°F.

4 cups grated zucchini In a bowl, combine the zucchini, rice,

2 cups cooked brown rice jack cheese, and eggs. Press into a greased
15” x 11” x 1” jelly roll pan. Bake for 20–25
1½ cups grated Monterey jack or minutes or until lightly browned.
mozzarella cheese
2 eggs, beaten In a medium skillet, brown the turkey with
onion, oregano, and basil. Set aside.
1 pound ground turkey
1 medium onion, chopped Pour marinara over crust, sprinkle with
3 tablespoons chopped fresh oregano turkey mixture, and top with cheddar
cheese. Bake at 425°F for 15 minutes. Let
3 tablespoons chopped fresh basil stand 5 minutes before serving.
1½ cups marinara sauce (page 69)
Per serving: 677 calories; 32g fat (42.6% calo -
2 cups grated cheddar cheese or ries from fat); 38g protein; 59g carbohydrate;
other cheese 4g dietary fiber; 187mg cholesterol; 739mg
sodium.

Kids in the Kitchen

H ave your child grease the pan,
spread the zucchini mixture in
the pan, and then, after the
crust is baked, sprinkle the
remaining ingredients on top.
Watch out for the hot pan!

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 More Vegetables, Please!

Adding MVP to Pizzas little wheat which can be found already

prepared in some markets—spread with
Get out of your pepperoni rut and an organic garlic and basil tomato sauce.
spread your pizza crust with puréed Then he cuts up onion, peppers, mush-
veggies or your vegetable-added marinara rooms, zucchini, and garlic and tosses
sauce (see Marinara Sauce for Spaghetti, it all in a bowl with some olive oil,
Pizza, and More, page 48, for tips). Then balsamic vinegar, and seasoning herbs.
sauté onions, garlic, shredded zucchini, Then he layers it on the crust and then
and whatever else you like and add as adds more sauce on top. These pizzas
toppings. We like fresh spinach or can be up to 3 inches high! He
basil leaves on top, and add bakes it at 325–350°F for
them at the end of the 30–45 minutes or until
baking time so as not to done with a slightly
overcook. crispy crust. Cheese is
Dr. Haas uses a optional and can be
cornmeal pizza crust, added on top toward
one that has just a the end.

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Chicken with Artichoke Pesto and Wilted Spinach

Serve this delicious dish with some sautéed red bell pepper slices placed next to
the chicken on the plate for a nice splash of color.

Serves 4 Wash the chicken breasts and pat dry.

Sprinkle with ½ teaspoon of the salt and
1 pound boneless, skinless chicken breast ½ teaspoon of the pepper. Heat 1 table-
halves, 4 ounces per serving, lightly spoon of the oil in a medium skillet over
pounded medium heat. Add chicken and cook 3–4
½ teaspoon sea salt, plus more to taste minutes. Turn over and sprinkle with
lemon zest. Cook another 3–4 minutes
½ teaspoon freshly ground black until done. Remove from pan and keep
pepper, plus more to taste warm.
2 tablespoons extra-virgin olive oil,
divided To make the artichoke pesto, place basil,
1 tablespoon lemon zest, grated garlic, broth, and remaining 1 tablespoon
oil in a blender and process until smooth.
1 cup fresh basil leaves Do not purée the artichoke hearts. Place
3 cloves garlic mixture in a bowl and stir in the artichoke
hearts.
½ cup chicken broth (page 119)
One 14-ounce can artichoke hearts, in In the skillet used to cook the chicken,
water, drained and minced place the spinach and stir for a minute
1 pound spinach leaves, washed until wilted over low heat. Season with salt
and pepper to taste.
Toasted pine nuts, for garnish
Grated Parmesan cheese, for garnish Place the spinach on a plate with the
chicken and artichoke pesto on the top.
Garnish with pine nuts and a grating of
cheese.

Per serving: 263 calories; 9g fat (29.0% calo -

ries from fat); 33g protein; 15g carbohydrate;
8g dietary fiber; 66mg cholesterol; 564mg
sodium.

Variations

For a vegetarian version, substi-

tute the chicken for firm tofu cut
into thick slices.

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 More Vegetables, Please!

Baked Chicken and Veggie Taquitos

Almost everyone loves Mexican food, and it is an easy way to add MVP into your
diet. This recipe calls for veggies of your choice. To make your taquitos spicier,
add finely chopped jalapeños, minced garlic, or green onions. Garnish with
guacamole (page 88) and chopped cilantro.

Serves 6 Preheat oven to 450°F.

3 cups assorted chopped seasonal Sauté your choice of vegetables in oil for
vegetables 5–6 minutes. Place in a medium bowl and
add beans, chicken, salsa, and cheese and
1 tablespoon extra-virgin olive oil mix. Divide mixture among 6 tortillas,
2 cups cooked white beans placing mixture on the bottom half of the
(if using canned beans, drain before use) tortilla. Begin to roll, tucking in the sides as
2 cups diced cooked chicken breast meat you go. Place seam side down on a cookie
sheet lined with parchment paper. Bake for
1½ cups salsa (page 75) 10–15 minutes or until golden and crispy.
1½ cups grated cheddar cheese or
Monterey jack cheese Per serving: 558 calories; 18g fat (29.8% calo -
ries from fat); 37g protein; 61g carbohydrate;
Six 10” flour (or nongluten) tortillas 7g dietary fiber; 70mg cholesterol; 776mg
sodium. (Note that nutrients can change based
on seasonal ingredients used.)

Variations Kids in the Kitchen

Be sure to let the kids make
Tacos and burritos are two of the these taquitos —they can’t
easiest ways to incorporate healthy seem to resist the rolling. For
veggies into your diet. When we smaller children, you can have
think of tacos and burritos, we everything prepared in bowls and
think of onions , garlic , peppers, then simply have them assemble .
tomatoes, lettuce…but start to
think about shredded carrots and
zucchini or cubed winter squash.
Health Note
You can mix these in or layer on
top of your rice and whole or This baked version of the typically
refried beans. Thinly sliced greens deep - fried taquito is an excellent
such as kale , chard, mustard source of niacin, folate , phos -
greens, or collards are also nice. phorus, and magnesium as well
Your salsa could be made from as vitamin B6, vitamin B12, iron,
fresh tomatillos and tomatoes. calcium , zinc , and dietary fiber .

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Paella
This is such a dramatic dish! Open this for the first time at the table and listen
for the oohs and aahs. You may use the three veggies this recipes calls for and also
add artichoke hearts the last 10 minutes of cooking if you like.

Serves 8 Preheat oven to 350°F.

2 teaspoons saffron Soak saffron in 2 tablespoons of the warm

4 cups chicken broth (page 119), warm, chicken broth.
plus 2 tablespoons more for saffron
Rinse chicken and pat dry. Sprinkle with
2 cups chopped chicken, breast or thighs, salt and pepper. Heat olive over medium
cut into 1” pieces heat in a paellero or large skillet that has a
1 teaspoon sea salt, plus more for lid, or a casserole dish that can go on the
seasoning stove and in the oven. Add chicken and
1 teaspoon freshly ground pepper, or to brown well on all sides. Remove from pan
taste, plus more for seasoning and set aside. Lightly brown the sausages
in the same pan and then set aside.
2 tablespoons extra-virgin olive oil
1 link chorizo, cut into 10 slices Drain off all but 1 tablespoon fat and add
the onions and garlic and cook, stirring
1 medium yellow onion, thinly sliced
occasionally, for 5 minutes. Add the rice,
4 cloves garlic, chopped saffron, and 1 teaspoon of the salt and
2 cups brown rice cook for 5 minutes, stirring frequently.
Add the remaining 4 cups chicken broth,
2 medium red bell peppers, thinly sliced bring to a boil, reduce heat, cover, and
1 teaspoon paprika cook on low heat for 30 minutes.
1 teaspoon ground oregano
Take off cover, but do not stir the rice.
1 pound medium shrimp, peeled Arrange the chicken, chorizo, and bell
12 clams, well scrubbed peppers attractively on top. Sprinkle with
paprika and oregano. Cover and place in
1½ cups peas oven for 10 minutes. Remove from oven
½ cup chopped fresh parsley, stems and place the shrimp, clams, and peas
removed on top. Cover and cook for another 10
minutes or until clams are open. Discard
Black olives, for garnish
any clams that haven’t opened. Sprinkle
with parsley, cracked pepper, olives, and
serve!

Per serving: 456 calories; 16g fat (31.9% calo -

ries from fat); 30 g protein; 46g carbohydrate;
3g dietary fiber; 139mg cholesterol; 1,534mg
sodium.

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 More Vegetables, Please!

Baked Chicken
Add cubed potatoes, yams, onions, peppers, sliced zucchini, and so on to your
baked chicken. Remember that different vegetables take various times to bake, so
put the cut carrots and potatoes in with the chicken before the sliced zucchini, as
an example. Also, you can make and bake any one-dish animal proteins, as with
fish or beef, and add vegetables to the dish, baking all together. It’s all very tasty
when the juices are mixed together.

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Chicken Pot Pie

The vegetables called for in this recipe are this classic pot pie vegetables. For
something different, try using parsnips and turnips, or add some broccoli and
lima beans. You may even use all vegetables and vegetable broth to make this a
veggie pot pie. Serve with a green salad. Make a double batch and freeze some for
another time. You can make these in individual sizes if you like.

Serves 8 Place chicken and onion in a 2-quart sauce-

pan. Pour in just enough water to cover.
1 pound chicken or turkey breast, cubed Bring to a boil over medium-high heat;
reduce heat to medium and simmer until
1 onion, chopped
meat is cooked through, about 20 minutes.
2 medium carrots, thinly sliced Add carrots and celery and simmer for
2 large celery ribs, thinly sliced 10 minutes. Add peas and simmer for 1
minute.
1 cup peas, fresh or frozen
¹/³ cup extra-virgin olive oil or Drain water from pan, reserving 2 cups of
unsalted butter the liquid. Set chicken and veggie mixture
aside in a bowl.
¹/³ cup flour or other thickener
1 teaspoon sea salt, or to taste Preheat oven to 375°F.
1 teaspoon black pepper
In the pan, heat the oil over medium-low
2 teaspoons poultry seasoning heat until melted. Stir in flour and cook
2 home-made (or ready-made) pie crusts for 2 minutes. Slowly whisk in the reserved
liquid and stir until the mixture thickens.
Add salt, pepper, and poultry seasoning to
taste, stirring into the chicken mixture.

Center one pie crust over a 9” pie pan.

Place chicken mixture on crust and top
with the second crust. Seal edges and prick
holes in top of crust. Bake 45–50 minutes.
Cool 10 minutes before slicing.

Per serving: 207 calories; 13g fat (58.5% calo -

ries from fat); 11g protein; 10g carbohydrate;
2g dietary fiber; 29mg cholesterol; 280mg
sodium.
Cooking Tip
Never set hot food in plastic
bowls; always use glass or stain -
less steel , as hot plastic can
release dangerous chemicals,
some known to cause cancer.

175
 More Vegetables, Please!

Meat Main Dishes

Pot Roast with Carmelized Onions

This dish is very high in protein, but also very high in fat, so it’s not something
to eat often. Adding lots of vegetables is the key to making this old-fashioned pot
roast a bit healthier. You may add 2 tablespoons tomato paste during the last half
hour of cooking if you like.

Serves 8 Heat the oil in a thick-bottomed pot, such

as a Dutch oven, over medium-high heat.
1 tablespoon extra-virgin olive oil Wash the meat and sprinkle it with salt
3½ pounds boneless chuck roast and pepper. Brown roast in the oil until
browned on all asides. Don’t move the
1 ½ teaspoons sea salt roast while it is browning or else it won’t
1 teaspoon black pepper brown well. It generally takes 2–3 minutes
on each side.
2 large yellow onions, chopped or sliced
5 cloves garlic, chopped When the roast is browned, remove it and
place on a plate and set aside. Add the
2½ cups wine, vegetable broth (page 117),
onions and garlic to the pot and simmer
or beef broth (or a combination thereof)
until the onions are golden brown, or cara-
4 large carrots, thickly sliced melized. Remove from the pot, place the
3 ribs celery, thickly sliced roast back in the pot, and cover with the
onions and garlic. Pour the wine over the
1 medium turnip, peeled and chopped roast, cover, and simmer for approximately
1 large parsnip, peeled and choppped 3 hours, adding more wine if necessary.
2 medium potatoes, cubed
Add the remaining veggies and seasonings
1 bay leaf and simmer for another 30 minutes.
1 teaspoon ground rosemary
Per serving: 511 calories; 33g fat (58.6% calo -
1 teaspoon ground oregano ries from fat); 33g protein; 19g carbohydrate;
4g dietary fiber; 115mg cholesterol; 494mg
sodium.

Cooking Tip
Using a heat- diffuser under
the pot or D utch oven is
helpful . If you don ’t have a
heat diffuser , you can take
some aluminum foil and roll it
up tightly into a coil . P lace
that on the burner and place
the pot on top of the coil .

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 Entreés

Beef Fajitas
Restaurants use a cast-iron pan so the fajitas can be served sizzling hot. Most
households don’t have these on hand, so a warm plate works just fine. You can
use any kind of animal protein (chicken or shrimp come to mind), or grilled tofu,
in fajitas. You can also use a variety of vegetables that you and your family enjoy.

Serves 6 Make the marinade by chopping and

mashing 4 cloves of the garlic into a paste.
4 cloves garlic (for marinade) plus In a medium bowl, combine the garlic
2 more cloves paste with lime juice, salt, pepper, cumin,
and onion powder. Set aside.
2 tablespoons lime juice
1 teaspoon sea salt Trim the fat from the flank steak. Add
the steak to the marinade, turning several
1½ teaspoons black pepper times to coat all sides. Cover the steak and
2 teaspoons ground cumin marinate in the refrigerator for at least 1
hour or overnight.
1½ teaspoons onion powder
2 pounds flank steak Grill the steak on a hot grill to the desired
doneness. This can be 4–10 minutes per
2 tablespoons extra-virgin olive oil side, depending on thickness. Remove the
1 medium red bell pepper, thinly sliced steak and allow it to rest for 10 minutes.
1 medium yellow bell pepper, Meanwhile, heat the oil in a large sauté
thinly sliced pan over medium-high heat. Chop the
1 medium green bell pepper, thinly sliced remaining 2 cloves of garlic. Add the
chopped garlic, peppers, onion, and rad-
1 medium onion, thinly sliced ishes, and cook until tender, but not soft,
1 cup thinly sliced radishes about 5–6 minutes.
6 corn or flour tortillas Slice the steak against the grain into
Cilantro, for garnish thin slices. Arrange the steak and pepper
mixture on warm flour or corn tortillas
Grated cheese, for garnish and garnish with the cilantro, cheese, and
Guacamole (page 88), for garnish guacamole if desired.

Per serving: 345 calories; 21g fat (54.3% calo -

ries from fat); 30 g protein; 9g carbohydrate; 2g
dietary fiber; 77mg cholesterol; 427mg sodium.

Cooking Tip
If you don ’t have a barbecue
Health Note
grill , just sauté the beef in a
pan. Sauté in batches so that A half cup of radishes offers about
the beef can stay in a single 25 percent of your daily intake of
layer , or else it will braise and vitamin C as well as folate (folic

not brown properly. acid, a B-vitamin).

177
 More Vegetables, Please!

Old-Fashioned Beef Stew

Have fun experimenting with this simple family favorite. You might like the
vegetarian option of using all mushrooms. Serve with a simple salad and some
cornbread. This is the epitome of comfort food with lots of great veggies.
Serves 3–4 Heat olive oil in a heavy-bottomed pan over
medium heat. Simmer the onions until they
1 tablespoon extra-virgin olive oil are lightly browned. Remove from pan and
1 onion, chopped, for every pound of add meat. Cook until the meat is browning.
stew meat Sprinkle the meat with flour, stirring, and
cook 2–3 minutes.
Beef stew meat, cubed, or a combina-
tion of 1 pound mixed mushrooms Slowly whisk in broth to cooked mixture
(shiitake and portobellos), chopped until the liquid barely covers the meat.
3 tablespoons unbleached flour Simmer, covered, until meat is tender. If
you are using mushrooms, add all the other
Beef broth or red wine to cover
veggies now, including the garlic, and simmer
Carrots, chopped until veggies are almost tender. Then add
Celery, chopped herbs, salt, and pepper.
Potatoes, chopped After meat is tender, add veggies and simmer
Parsnips, chopped until they are almost tender. Add herbs, salt,
Turnips, chopped and pepper.
2 cloves garlic, peeled and chopped If need be, you may thicken the mixture with
1 bay leaf a little arrowroot or cornstarch mixed with a
1 teaspoon dried oregano, or bit of water.
1 tablespoon fresh
Per serving: Nutritional data will vary depending
½ cup chopped fresh parsley, stems on the ingredients used.
removed
Sea salt to taste
Black pepper to taste Eating Seasonally
Practice eating seasonally by adding any
of the vegetables below, or substituting
Kids in the Kitchen them for the main veggies in this recipe,
depending on the time of year.
Cooking is such a creative activ-
ity, and versatile stews such as Spring: Peas, carrots, green garlic,
this one are perfect for kids to
green onions

begin to spread their culinary

Summer: Zucchini, fresh tomatoes,
green beans, bell peppers,
wings. This dish is also a great way
corn, cauliflower
to learn about seasonal eating.
Autumn: Broccoli, eggplant, corn,
If you have a garden or a farmers winter squashes, pumpkins,
market nearby, you can pick the
potatoes
veggies and then make this recipe Winter: Winter squashes, rutabagas,
using seasonal ingredients. pumpkins, parsnips, turnips

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 Entreés

Hamburgers with a Twist

Veggies in the patty, veggies on the bun! You can find panko bread crumbs in the
Asian-foods section of your market, or substitute any other type of bread crumb,
leftover brown rice, or other grain or rolled oats. Serve on whole-grain buns with
the condiments of your choice as well as lettuce, sprouts, and, in the summer, a
thick slice of vine-ripened tomato. Yum!

Serves 6 In a sauté pan over low heat, cook the

onion, carrot, celery, and garlic until
½ large red onion, finely chopped tender. Let cool. Place the cooled veggies
1 small carrot, grated (about ½ cup) with all remaining ingredients in a bowl
and mix well. Form into patties and grill,
½ cup finely chopped celery (about broil, or sauté until desired doneness.
½ stalk)
3 cloves garlic, minced Per serving: 339 calories; 24g fat (64.3% calo -
ries from fat); 22g protein; 7g carbohydrate; 2g
1½ pounds lean, ground, grass-fed beef dietary fiber; 85mg cholesterol; 462mg sodium.
1 teaspoon sea salt
1 teaspoon black pepper
2 teaspoons Dijon mustard
10 ounces frozen chopped spinach,
thawed and squeezed dry
½ cup panko bread crumbs

Variations

You can add chopped zucchini

and bell peppers into the burger
mixture. A lso, you can use ground
turkey or chicken instead of beef.
Serve sautéed bell peppers cooked in
the onion pan as a side dish.

179
 More Vegetables, Please!

Pork Tenderloin and Roasted Vegetables

We would rather title this Roasted Vegetables with Pork Tenderloin to emphasize
the veggies, but the pork really is the featured ingredient. This can be a one-dish
meal or served with quinoa drizzled with pesto.

Serves 3 Preheat oven to 450°F.

3 tablespoons extra-virgin olive oil, Coat a 15” x 12” inch roasting pan with
divided 1 tablespoon of the oil. Rub pork with
One 12-ounce pork tenderloin 2 teaspoons of the dried herbs; place in
prepared pan.
2½ tablespoons dried herbs (rosemary,
thyme, parsley, and/or sage), divided In a large bowl, toss mushrooms, potatoes,
8 ounces mushrooms, halved if large bell pepper, and onion with remaining 2
(about 3 cups) tablespoons of oil and the remaining 5 ½
teaspoons of the dried herbs; add to roast-
8 ounces new potatoes, halved or quar- ing pan in a single layer.
tered depending on size (about 3 cups)
1 medium red bell pepper, cubed (about Roast, uncovered, stirring vegetables occa-
1½ cups) sionally, until meat thermometer inserted
into the pork registers 160°F and the veg-
1 medium yellow onion, peeled and cut
etables are tender, about 20 minutes. Cut
into 8 wedges
pork into thin slices and serve immediately.

Per serving: 358 calories; 18g fat (44.4%

Eating Seasonally calories from fat); 28g protein; 23g carbo -
hydrate; 4g dietary fiber; 74mg cholesterol;
1,566mg sodium.
Practice eating seasonally by
adding any of the vegetables below,
or substituting them for the main
veggies in this recipe, depending on
the time of year .

Spring: A sparagus, peas, celery,

green garlic , green onions

Summer: Green beans, zucchini,

eggplant, bell peppers,
Jerusalem artichokes
Autumn: New potatoes, winter
squashes, broccoli, parsnips,
turnips

Winter: Winter squashes, bok choy,

Brussels sprouts

180
 Chapter 9
Vegetable
Side Dishes

A
side dish is just that, on the side of the main dish—in
other words, it’s secondary to the main dish. In the
United States, main dishes are generally thought of as
meat dishes. However, we think that vegetables should not be
relegated to the role of a “side dish,” as they are one of our most
important foods. That said, since all the main dishes in this
book are chock-full of vegetables, we will let the “side dish”
label stand.
When you are eating fresh, locally grown, and seasonal veg-
etables, there is no need to get fancy with preparation, as they
are most delicious cooked simply. Crispy stalks of asparagus in
the spring can be eaten raw or lightly steamed and, if you like,
sprinkled with a bit of butter and lemon juice. In the autumn,
a yam baked in the oven is a wonderful side dish. No embellish-
ments needed…well, maybe a little olive oil or butter.
Cooking methods generally vary with the seasons. Typical-
ly, foods that take longer to grow are generally more warming than
foods that grow more quickly. The harder foods take more energy
to cook and thus contain more heat for the body. This is part
of the common sense of Nature, which provides different foods
during different times of the year, essentially helping to keep our
body in balance.
 More Vegetables, Please!

In the spring, the focus is on fresh, lighter fare representing the new growth
of the season. Outside everything is fresh and green, and your plate could be the
same. Spinach, tender kale leaves, Swiss chard, lettuce, parsley, and, of course,
the bastion of spring, asparagus, need only light steaming, if cooked at all.
Summer brings light and heat—and, not coincidentally, cooling foods, which usually
have a higher water content than foods available during the coldest times of the year. These
foods include zucchini and other summer squash, peppers, broccoli, cauliflower, and corn.
Fresh cilantro, basil, and mint are wonderful summer herbs. Summer vegetables, just like
spring vegetables, need little if any cooking—which is perfect for those warm days when you
don’t want to heat up your kitchen. Lightly sauté or steam most summer vegetables.
In autumn, we look to more warming foods, including carrots, yams, hard squashes,
onions, and garlic. These typically need more cooking with more heat and baking times.
Seasonings might include ginger and dried peppers.
Winter takes us to even more warming foods. Root vegetables, including carrots, pota-
toes, winter squashes, onions, and garlic come to mind, and roasting these vegetables
brings out their natural sweetness.
Whatever the season, simply prepared vegetables are almost always your best choice
following the above principles.

182
 Vegetable Side Dishes

Grilled Asparagus
Asparagus is very high in vitamin K and folate, which is a water-soluble
B-vitamin that is needed for the production and maintenance of new cells. There-
fore, it’s very important during pregnancy and infancy. If fresh salmon is avail-
able to you in the spring, grill it alongside the asparagus and serve with a fresh
baby spinach salad. Simple and elegant.

Serves 4 Wash the asparagus and discard the tough

ends (sometimes up to 2–3” of the bottom
1 pound asparagus of the stalk must be cut or snapped away).
3 tablespoons extra-virgin olive oil, Heat coals or grill to medium-high, or
divided
you may also use the broiler. Brush the
½ teaspoon sea salt asparagus with 1 tablespoon of the oil and
2 teaspoons fresh lemon juice sprinkle with salt. Grill, turning asparagus
until they have a bit of color on all sides.
Freshly ground black pepper, to taste
¼ cup Parmesan cheese (optional), Place on a platter, mix the remaining 2
shaved with a potato peeler tablespoons oil with the lemon juice, and
sprinkle on the asparagus. Top with freshly
pepper and cheese, if desired.

Per serving: 127 calories; 12g fat (80.2% calo -

ries from fat); 3g protein; 3g carbohydrate; 1g
dietary fiber; 4mg cholesterol; 329 mg sodium.

Eating Seasonally Kids in the Kitchen

H ave your kids learn about the

Summer: This dish is also freshness of vegetables by allow-

wonderful in the summer ing them to ‘snap ’ the tougher

months using green beans. ends off of the asparagus.

183
 More Vegetables, Please!

Green Beans, Leeks, and Hazelnuts

Try this recipe instead of reaching for the canned green beans, canned soup,
and jarred onions. Your family will love this side dish anytime, as the toasted
nuts add the crunch and flavor that you might otherwise miss in the less-than-
healthy original recipe.

Serves 8 Trim off the stem end of the beans and

slice diagonally into 2” pieces. Place about
2 pounds fresh green beans 2” of water in a medium saucepan, add
4 leeks, rinsed well beans, and bring to a boil. Trim outer
leaves off of leeks and slice into 2” diagonal
4 tablespoons unsalted butter or pieces. Cook in separate pans 5–8 minutes
extra-virgin olive oil or until al dente. Drain and rinse with cold
½ cup hazelnuts or almonds, toasted water to stop the cooking. (You can save
and chopped the water the vegetables were cooked in
and use as a base for a soup.)
1 teaspoon lemon juice
Sea salt to taste Melt the butter in a large frying pan and
Black pepper to taste add the beans, leeks, and hazelnuts. Sauté
until heated through, sprinkle with lemon
juice, and season with salt and pepper if
desired.

Per serving: 164 calories; 11g fat (58.2% calo -

ries from fat); 4 g protein; 15g carbohydrate; 5g
dietary fiber; 16mg cholesterol; 74mg sodium.

Variations

You may use red onions instead

of leeks if you like . You may also
sauté the leeks or red onions in
Health Note
a little olive oil instead of Green beans are an excellent
cooking them in the boiling water. source of vitamins K and C, besides
In the fall and winter, substitute being delicious! K eep them a little
Brussels sprouts for the green crunchy with your cooking so
beans. Cut the sprouts in half they don ’t become lifeless. You may
before cooking; they take about 5 steam them instead of adding them
minutes , depending on size. to boiling water .

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 Vegetable Side Dishes

Corn and Cilantro Fritters

Compliments of A La Heart Catering in Santa Rosa, California, this dish is a
little richer than our usual recipes, but it’s wonderful nevertheless. Top the frit-
ters with fresh salsa (page 75) or chipotle aioli. For the aioli, use the recipe on
page 71 and add chopped chipotle in adobo sauce; play with these ingredients
until you get the taste you desire. Go easy with the chipotles at first. Remember:
You can always add more but you can’t take them away. For dinner, serve these
fritters on a bed of spinach leaves with a piece of grilled fish.

Serves 12 In a large skillet over medium-high heat

sauté corn with the chili powder, cumin,
2½ pounds corn, fresh or frozen 1 teaspoon of the salt, and sugar in the
butter and then let cool. You can sauté the
2 teaspoons chili powder, or to taste red bell pepper with the corn now or add it
1 teaspoon ground cumin, or to taste uncooked at the end of the recipe with the
3½ teaspoons sea salt, or to taste, divided cilantro.

4 tablespoons sugar In a medium bowl, mix flour, matzo meal,

4 tablespoons unsalted butter the remaining 2½ teaspoons of the salt,
baking powder, cayenne pepper, and black
¼ cup finely chopped red bell pepper pepper.
½ cup flour
In a small bowl mix the eggs and the milk.
½ cup matzo meal
Stir into dry ingredients. Add corn, cilan-
2½ teaspoons baking powder tro, and bell pepper (if you haven’t done so
Pinch cayenne pepper already) and mix. Form into small patties.
You may store in the refrigerator in single
½ teaspoon freshly ground black layers until you are ready to sauté them.
pepper
4 large eggs Sauté in a small amount of oil.
¹/³ cup milk
Per serving: 148 calories; 6g fat (35.9% calories
½ bunch cilantro, finely chopped from fat); 4g protein; 20 g carbohydrate; 1g
dietary fiber; 74mg cholesterol; 678mg sodium.
Extra-virgin olive oil for sautéing

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 More Vegetables, Please!

Broccoli with Lemon and Gomasio

We don’t know of any child who doesn’t like this simple recipe. They love the
taste and enjoy using the mortar and pestle to make the gomasio.

Serves 4 Steam the broccoli until al dente. Drain

and toss with oil, lemon juice, and
2 pounds broccoli, tough stems removed gomasio.
1 teaspoon sesame oil
Per serving: 199 calories; 6g fat (23.7% calories
1 tablespoon fresh lemon juice from fat); 17g protein; 30 g carbohydrate; 17g
dietary fiber; 0mg cholesterol; 150 mg sodium.
2 teaspoons gomasio (page 63)

Cooking Tip
Just about any vegetable is a
bit perkier with a little lemon
juice on the top. So whenever
possible , keep a stock of fresh
lemons on hand. Gomasio is
also wonderful on cabbage and
other cruciferous vegetables.

Variations

You can certainly add a vegetable

mixture to this recipe , such as
asparagus, bell peppers, or what-
ever the family likes. A nd of
course , the kids may like it better
with some shredded cheese on the
broccoli.

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 Vegetable Side Dishes

Sautéed Broccoli and Red Peppers

We chop up the stems of the broccoli too, which are just as tasty! Add some
capers if you like for a Mediterranean flavor.

Serves 6 In a large skillet, sauté broccoli in oil and

butter 3–4 minutes. Add bell peppers,
1 bunch broccoli, cut into bite-size pieces garlic, and pine nuts. Sauté 2–3 minutes or
until vegetables are al dente.
2 tablespoons extra-virgin olive oil,
coconut oil, or unsalted butter
Per serving: 126 calories; 10g fat (66.6% calo -
2 tablespoons unsalted butter (optional) ries from fat); 4 g protein; 7g carbohydrate; 4g
dietary fiber; 10mg cholesterol; 67mg sodium.
1 medium red bell pepper, sliced into
thin strips
3 cloves garlic, minced
2 tablespoons pine nuts, toasted

Cooking Tip
To toast the pine nuts , simply
place them in a frying pan
over medium- low heat on your
stove . Be very careful , as they
only take a moment! They turn
from a nice slightly golden
brown to burnt quickly.

Variations
Health Note
Cruciferous vegetables include To change things up a bit, try
broccoli, cauliflower , cabbage , other cruciferous vegetables
Brussels sprouts, bok choy, and in this recipe , like cauliflower ,
kale . There are studies that show cabbage ,Brussels sprouts, bok
that these types of vegetables choy, or kale.Or experiment with
protect us from certain cancers, a combination. I f you use Brussels
including cancers of the mouth, sprouts, cut them in half and
esophagus, and stomach. lightly steam them first.

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 More Vegetables, Please!

Garlicky Beans and Greens

If you like, garnish this flavorful side dish with a sprinkling of Parmesan cheese.
Serve these veggies with sautéed tofu or chicken for a terrific meal.

Serves 4 In a large saucepan, bring 2 quarts water

to a boil. Add 1 tablespoon of the salt to
1 tablespoon sea salt, plus more to taste boiling water. Toss the greens into the
1½ pounds kale, chard, or mustard boiling water and cook until they are
greens, trimmed and cut into 1” pieces almost tender but still bright green, about
3–5 minutes. Kale takes a little longer to
1 tablespoon extra-virgin olive oil cook. Drain well and rinse with cold water.
3 cloves garlic, crushed Set aside.
One 15-ounce can cannellini beans,
drained Heat oil in large skillet and sauté garlic
until tender, but not browned, over
6 dried tomato halves, rehydrated and medium heat. Stir in the beans and cook
chopped and stir for 8 minutes, heating beans
½ cup vegetable broth (page 117) or gently. Stir in reserved greens and remain-
chicken broth (page 119) ing ingredients and heat through, about
1 teaspoon chopped fresh rosemary 3–5 minutes. Serve hot.

¼ teaspoon red pepper flakes, or to taste Per serving: 174 calories; 5g fat (22.9% calories
Black pepper or cayenne pepper to taste from fat); 8g protein; 27g carbohydrate; 8g
dietary fiber; trace cholesterol; 732mg sodium.

Health Note
L eafy greens are some of the
healthiest foods you can eat. (We
know, we’ve already said this a few
times, but it ’s true!)Swiss chard
is high in vitamins K, A, and C,
as well as magnesium , manganese ,
and many others. Because it ’s high
in dietary fiber , chard and other
leafy greens are very good for
maintaining digestive tract health.
E at your greens!

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 Vegetable Side Dishes

Yam Casserole
Yams are naturally sweet, so we’ve been hard pressed to find anyone who doesn’t
love this recipe. A bonus is that your children can make this entire recipe; all you
need to do is remove the hot yams from the oven and be sure that they are suf-
ficiently cool before the kids begin to peel the yams. Yams are high in vitamin C,
potassium, and fiber.

Serves 8 Preheat the oven to 375°F.

4 large yams Wash the yams and prick on either side

with a knife. Place on a piece of foil or a
2 tablespoons apple cider baking sheet (only to prevent them from
1 tablespoon peeled and grated fresh dripping all over your clean oven!) and
ginger bake for about 50 minutes. Let cool until
¼ teaspoon cinnamon you can handle. Peel the baked yams and
place in a bowl.
½ teaspoon sea salt
½ teaspoon black pepper In a small saucepan, place the apple cider,
ginger, cinnamon, salt, and pepper. Sauté
½ cup sour cream or plain yogurt for 1 minute.

Add ginger mixture and sour cream to

yams and purée using an electric mixture
or potato masher. Place in a buttered cas-
serole dish and heat through, uncovered,
in the oven. Depending on the warmth of
the yams during preparation, the cooking
time can be 20–35 minutes.

Per serving: 166 calories; 3g fat (17.2% calories

from fat); 2g protein; 33g carbohydrate; 5g
dietary fiber; 6mg cholesterol; 136mg sodium.

Variations

To add MVP to this dish, feel free

to stir in ½ cup sautéed chopped
onions and ½ cup sautéed sliced
celery before placing the casserole
in the oven. Simply sauté the onions
and celery together in about 1
tablespoon of extra-virgin olive
oil , butter , or ghee (see page 64).

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 More Vegetables, Please!

Roasted Winter Squash and Mixed Mushrooms

When you take these veggies out of the oven, stir in some washed and
thoroughly dried spinach leaves for a splash of color and nutrition. You can also
steam some tempeh and then sauté it in a bit of olive oil (or bake it), tossing the
tempeh with a bit of Italian dressing the last couple minutes of sautéing and
serving it alongside the roasted winter squash. Delicious!

Serves 4–6 Preheat oven to 425°F.

12 ounces crimini or portobello Trim mushrooms. Peel and cut yams in

mushrooms half lengthwise, then into ½” slices. Cut
5 medium yams (about 2 pounds) or onions into 1” wedges. In a large bowl,
other winter squash combine oil, rosemary, salt, and pepper.
Add crimini and shiitake mushrooms,
2 medium yellow or red onions yams, onions, and garlic; toss to coat. In
¼ cup extra-virgin olive oil two shallow roasting pans, arrange vegeta-
bles in a single layer. Roast, stirring once,
1 tablespoon chopped fresh rosemary (or
1½ teaspoons crushed dried rosemary) until tender, about 25 minutes.

1 teaspoon sea salt Per serving: 287 calories; 10g fat (29.0% calo -
½ teaspoon freshly ground black ries from fat); 6 g protein; 48g carbohydrate; 7g

pepper dietary fiber; 0mg cholesterol; 334mg sodium.

4 ounces shiitake mushrooms, tough

stems removed
10 large cloves garlic, halved Variations

Don’t forget about stuffing

squash, although it becomes more
like a main dish then, rather
than a side dish. Cut your squash
(acorn, butternut, and so on)
in half, place cut side down on a
baking sheet, and bake until tender
but not mushy. R emove seeds, stuff
with whatever you like , and heat
through. I have stuffed them with
leftover H ealth Nut Brown R ice
Salad (page 105) and topped with
a bit of salsa (page 75). R eally,
any rice and veggie combination is
doable . Use your imagination!

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 Vegetable Side Dishes

Roasted Roots with Garlic

This beautiful autumn and winter side dish is adapted from a recipe from The
Candle Café in New York. Serve it with salmon for an unforgettable dinner. Want
to roast fresh veggies in the spring and summer? No problem—see below for tips.

Serves 4 Preheat oven to 350°F.

2 medium carrots, peeled and cut into In a large bowl, place all the veggies. Add
1” pieces the oil, tamari, dried herbs, salt, and
pepper and toss to combine. Transfer to
2 medium parsnips, peeled and cut into
small chunks a shallow baking dish and bake for 35–45
minutes, or until tender but not mushy.
2 medium beets, peeled and cut into Serve warm or at room temperature.
small chunks
1 medium yam, peeled and cut into small Per serving: 231 calories; 7g fat (27.3% calories
chunks from fat); 4g protein; 40g carbohydrate; 10 g
dietary fiber; 0mg cholesterol; 809mg sodium.
3 cloves garlic, chopped
2 tablespoons extra-virgin olive oil
2 tablespoons tamari or other soy sauce
1 pinch dried basil
1 pinch dried oregano
1 pinch dried thyme
Eating Seasonally
½ teaspoon sea salt
Roots are primarily autumn and
½ teaspoon freshly ground black winter vegetables. In the spring
pepper
and summer , try the alternatives
below and just call this recipe
Roasted Vegetables with Garlic!
Spring: A sparagus, green garlic,
green onions

Summer: Zucchini, eggplant, red

bell peppers, onions ,
carrots,celery

Autumn: (other than roots!)

Broccoli, cauliflower ,
Brussels sprouts, onions
Winter: (other than roots!)
Rutabaga, celeriac ,
turnips

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 More Vegetables, Please!

Mashed Rutabagas
Closely related to the turnip, the rutabaga is a root that’s too often—in our
opinion—overlooked. Here we use it instead of potatoes to create an all-American
side dish. You can try grating fresh nutmeg as a garnish, but not too much or the
flavor will take over. Or try peeling and grating the raw rutabaga and adding it
to coleslaw or your next green salad. Note that rutabagas can be hard to peel, so
many people remove the skin with a sharp knife rather than with a potato peeler.

Serves 6 Using a potato peeler or a sharp knife,

peel the rutabagas. Cut into 1” chunks
4 large rutabagas (approximately). Place into a large (4-quart)
saucepan and cover with cold water. Cover
2 tablespoons extra-virgin olive oil pan, bring to a boil, then reduce heat and
or butter
simmer until soft, but not mushy, about 15
½ teaspoon sea salt, or to taste minutes.
Black pepper to taste
Drain, reserving the cooking water. Use
2 teaspoons minced fresh sage or a potato masher or immersion blender to
fresh parsley coarsely mash, adding some cooking liquid
if necessary.

Stir in the oil, salt, and pepper and garnish

with sage. Serve hot.

Per serving: 74 calories; 5g Fat (54.7% calories

from fat); 1g protein; 8g carbohydrate; 2g
dietary fiber; 0mg cholesterol; 175mg sodium.

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 Vegetable Side Dishes

Chinese Cabbage Sauté

This simple dish has a real depth of flavor due to the combination of coconut
oil, jalapeños, and toasted seeds. If you don’t think you like cabbage, this recipe
might change your mind! Use either one or two jalapeño peppers depending on
your taste buds.

Serves 4 Heat a skillet over medium heat and add

the mustard seeds, shaking the pan. Add
1½ teaspoons mustard seeds the cumin and fennel seeds and cook until
the seeds begin to pop, about 3–4 minutes.
1 teaspoon cumin seeds
Watch that they do not burn. Remove
1 teaspoon fennel seeds from pan and set aside to cool.
½ head cabbage, cut into 1” slices
Blanche the cabbage in boiling water for
1 to 2 jalapeño peppers, seeded and about a minute, then drain. Heat a large
diced sauté pan over medium-high heat and add
¼ cup coconut oil the jalapeños. Cook for 1 minute and
then add the cabbage and cook, stirring
1 teaspoon turmeric
often. Add the toasted mustard, cumin,
¼ teaspoon sea salt and fennel seeds, oil, turmeric, and salt
and sauté for about 5 minutes (the cabbage
should retain its crunch). Taste and adjust
the seasonings and serve at once.

Per serving: 126 calories; 14g fat (93.9% calo -

ries from fat); trace protein; 2g carbohydrate;
1g dietary fiber; 0mg cholesterol; 32mg sodium.

Variations

When Patty was a little girl , her

mom would cut up a whole cabbage
into wedges (enough for a family
of eight) and place the wedges in a
Kids in the Kitchen
pan with a little water to lightly
steam . Her mom would then place Be sure to have your kids
the wedges on the plates with a measure all of the dried
little melted butter on the top. herbs. It’s a great way for
That’s it, yum! You can embellish them to learn math , and it ’s
Patty’s mom’s recipe with chopped fun to mise en place the herbs
carrots, red bell pepper , and/or any into a little bowl or ramekin.
other seasonal veggie you like . They’ll feel like chefs.

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Carmelized Cauliflower
Who says cauliflower is boring? This wonderful side dish is delightful served
with a spinach salad tossed with a lemony vinaigrette. If you use garbanzo beans
in your salad (or toss them with the cauliflower toward the end of the cooking
time) and have a little quinoa, you have a complete protein and a delicious meal!

Serves 8 Preheat oven to 475°F.

1 head cauliflower (about 3 pounds) Cut the cauliflower into florets, discard-
ing the thicker stalk. In a large bowl, toss
4 tablespoons melted unsalted butter or
the cauliflower with the melted butter
coconut oil
and honey. In a small bowl combine the
1 teaspoon honey or agave nectar remaining ingredients and toss with the
1 teaspoon paprika cauliflower. Spread the cauliflower on a
baking sheet in a single layer (use 2 pans if
½ teaspoon sea salt need be) and bake 20–25 minutes, or until
½ teaspoon freshly ground black al dente and carmelized, stirring only once.
pepper
¼ teaspoon cinnamon Per serving: 58 calories; 6g fat (86.4% calories
from fat); trace protein; 2g carbohydrate;
½ teaspoon cumin seeds trace dietary fiber; 16mg cholesterol; 122mg
sodium.

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 Vegetable Side Dishes

Basic Grains
Here is a handy guide for cooking grains common in this book. Everyone should
know how to cook grains and beans. Be sure to have your children help you. It’s
a great way for them to exercise basic math skills. Get out measuring cups; clear
ones are ideal for liquid ingredients. They can measure out the grains and then
the liquid.

Basic Millet Place the millet and water in a small (1½

quart) pan and bring to a boil. Reduce the
1 cup millet heat, cover, and simmer 25–30 minutes,
or until the liquid is absorbed. The millet
2½ cups water or stock should be tender but not mushy. Remove
the pot from the heat and let it stand,
covered, for 10 minutes. Fluff with a fork
and serve. Like kasha, you can toast millet
before cooking if you wish. To do this,
place a dry frying pan on a medium-hot
burner, add the millet, and stir for 2–3
minutes or until the grains begin to brown
lightly and pop. Remove from the heat,
add to the water, and cook as directed
above. Yields 3 cups cooked millet.

Basic Wild Rice Wash rice thoroughly. Add to salted (to

taste) boiling water, in a heavy saucepan.
1 cup wild rice Return water to boil and stir. Reduce heat
Sea salt to taste and simmer, covered, 50–60 minutes, or
3 cups water just until kernels puff open. Uncover and
fluff with table fork. Simmer 5 additional
minutes. Drain any excess liquid. For
chewier texture, cook for less time. For
additional flavor, use vegetable or chicken
broth instead of water. Yields 3–4 cups of
cooked wild rice.

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Quinoa Rinse quinoa very well in a fine-mesh

strainer at least twice, or it will be bitter.
1 cup quinoa Drain excess water. Bring water and salt to
2 cups water a boil in a 1½-quart saucepan. Add quinoa,
½ teaspoon sea salt reduce to a simmer, cover, and cook until
all of the water is absorbed (about 15
minutes). You will know that the quinoa is
done when all the grains have turned from
white to transparent, and the spiral-like
germ has separated. Turn off heat and let
stand, covered, for 5 minutes. Fluff with a
fork. Yields 3 cups cooked quinoa.

Basic Brown Rice Place olive oil in a small (1½ quart) pan
and turn heat to medium. Add brown
1 tablespoon extra-virgin olive oil rice and stir for a minute or two to coat
1 cup brown rice (long grain, short grain, rice. Add warm water or stock. Bring to
or basmati) a boil, reduce heat to low, and cover. Let
2 cups warm water or stock cook undisturbed until done, about 40–50
minutes. Season with salt and pepper, if
Sea salt to taste desired, and serve. Note that long-grain
Black pepper to taste rice cooks to a fluffier texture and short
grain to a stickier texture. Yields 3 cups
cooked brown rice.

Farro Sometimes referred to as emmer wheat,

farro should be soaked 3–8 hours and then
rinsed to drain any remaining chaff or
other impurities before it is cooked. You
can cook farro more like wild rice. Bring
a pot of water to a boil and add the farro,
then reduce heat to simmer. Cover and
simmer 20–30 minutes or until al dente. A
little “toothiness” is appropriate for farro.

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 Vegetable Side Dishes

Quinoa Tabbouleh
Quinoa, a South American seed once a staple of the Incans, is more protein-rich
than other grains and is related to Swiss chard and spinach. (See page 196 for
cooking instructions.) Its mild flavor allows the traditional Middle Eastern salad
flavors to shine. Try stuffing this salad into a whole-wheat pita with extra lettuce
for a healthy lunch.

Serves 4 In a large bowl, combine the cooked

quinoa with the vegetables, mint, and
2 cups cooked quinoa (page 196) parsley and mix well. Toss with the oil,
lemon juice, salt, and pepper. Serve on a
½ cup diced red bell pepper lettuce leaf.
½ cup diced tomato
¼ cup finely chopped radishes Per serving: 382 calories; 10g fat (23.5% calo -
ries from fat); 12g protein; 63g carbohydrate;
¼ cup diced red onions 6g dietary fiber; 0mg cholesterol; 24mg sodium.
2 tablespoons minced fresh mint, stems
removed
2 tablespoons minced fresh parsley, stems
removed
1½ tablespoons extra-virgin olive oil
2 tablespoons fresh lemon or lime juice
Sea salt to taste
Freshly ground black pepper to taste
Lettuce leaves, for serving

Kids in the Kitchen

Show your kids the quinoa and
explain to them that they are
very small seeds , but when they
are cooked they expand and
reveal their little “squiggles.”

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Quinoa Pilaf with Fennel

If you use homemade vegetable broth without salt, the sodium content will be
much less and the flavor so much nicer. This pilaf is lovely molded in a ramekin
and inverted onto a plate with a sprig of fennel leaf. Serve it with baked chick-
en coated with Dijon mustard and some lightly steamed broccoli. This dish can
also be made with brown rice (cooking time is 45–50 minutes) or millet
(cooking time is 25–30 minutes).

Serves 8 Rinse quinoa in a fine-mesh strainer under

cold water.
1 cup quinoa
Place the oil in a 3-quart saucepan and
1 tablespoon extra-virgin olive oil
heat until warm. Add the onion, celery,
½ small onion, finely chopped carrot, and fennel and cook over medium
1 small stalk celery, diced heat, stirring occasionally, until onion
is softened, about 5–6 minutes. Add the
1 small carrot, shredded quinoa and sauté, stirring, until lightly
1 small fennel bulb, trimmed, cored, and toasted, 2–3 minutes. Add the broth, salt,
diced and pepper to taste and cook over low
heat, covered, until quinoa is tender and
2 cups vegetable broth (page 117)
or water liquid is absorbed, approximately 15–20
minutes. The quinoa develops little spirals
Sea salt to taste when done.
Black pepper to taste
Per serving: 151 calories; 4g fat (23.0% calo -
ries from fat); 5g protein; 25g carbohydrate; 3g
dietary fiber; 1mg cholesterol; 434mg sodium.

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 Vegetable Side Dishes

Wild and Brown Rice with Seasonal Vegetables

Did you know that wild rice is not rice at all, but a grass? Wild rice is high in pro-
tein, manganese, some B-vitamins, and dietary fiber. The addition of veggies gives
this side dish a delicious complexity. Serve it with a turkey or tofu cutlet that has
been sautéed in a bit of olive oil, parsley, and sage.

Serves 6 Preheat oven to 375°F.

1½ tablespoons extra-virgin olive oil In a large cast-iron skillet or Dutch oven,

heat oil. Add leeks and garlic and cook
2 cups sliced leeks
over medium heat about 7 minutes, stir-
3 cloves garlic, minced ring occasionally. Add the turmeric and
½ teaspoon turmeric cook 1 minute more.
4 cups water Stir in water, brown rice, wild rice, carrots,
1½ cups long-grain brown rice peas, parsley, thyme, pepper, and salt.
Cover and bake 45 minutes. Remove from
½ cup wild rice the oven and fluff with a fork.
2 medium carrots, diced
1 cup peas, frozen Arrange asparagus on top, cover, and
bake until liquid is absorbed, about 10–15
2 tablespoons minced fresh parsley, stems minutes more. Remove from oven and let
removed stand for 10 minutes before serving.
½ teaspoon dried thyme
Per serving: 308 calories; 5g fat (14.9% calories
½ teaspoon black pepper
from fat); 9g protein; 58g carbohydrate; 6g
½ teaspoon sea salt dietary fiber; 0mg cholesterol; 183mg sodium.

12 asparagus, tough ends removed

Eating Seasonally

P ractice eating seasonally by

adding any of the vegetables below,
or substituting them for the main
veggies in this recipe , depending on
the time of year.

Spring: Green onions, asparagus

Summer: L eeks, green beans,
sliced zucchini

Autumn R ed onions, winter

and Winter: squashes

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Asian Rice Pilaf

Bring the wonderful aroma of toasted sesame seeds into your home with
this Asian-inspired pilaf dish. It’s wonderful served with steamed broccoli
and prawns.

Serves 6 Cook the onion in the oil in a 2- to 3-quart

saucepan over medium heat until the
½ cup chopped onion onion is tender, about 6–8 minutes. Add
the garlic and sauté for another 2 minutes.
1 tablespoon sesame oil
Add rice and cook, stirring, for 1 minute.
2 cloves garlic, minced Add broth, soy sauce, and pepper flakes.
1 cup brown rice Bring to a boil, stirring once or twice.
Cover and simmer for about 45 minutes or
2 cups vegetable broth (page 117) until rice is tender and liquid is absorbed.
1 tablespoon reduced-sodium soy sauce
Stir in green onions, bell pepper, and
¹/8 teaspoon red pepper flakes, or to taste sesame seeds into cooked rice. Cover and
½ cup thinly sliced green onions let stand 5 minutes. Fluff with fork.
½ cup diced red bell pepper
Per serving: 214 calories; 5g fat (21.4% calories
2 tablespoons sesame seeds, toasted from fat); 5g protein; 37g carbohydrate; 3g
(see Cooking Tip) dietary fiber; 1mg cholesterol; 646mg sodium.

Cooking Tip
To toast the sesame seeds ,
simply place them in a frying
pan over medium- low heat on
your stove . Be very careful ,
as they only take a moment!
They turn from a nice slightly
golden brown to burnt quickly.

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 Vegetable Side Dishes

Carrot-Bulgur Pilaf
This side dish goes with just about anything. Or serve it on a bed of warm lentils
to make it a complete protein and your main course.

Serves 4 In a medium saucepan heat the oil. Add

carrots and bulgur and cook 2–3 minutes,
2 tablespoons extra-virgin olive oil stirring constantly. Add broth and pepper,
cover, and simmer 15–20 minutes or until
2 medium carrots, grated broth is absorbed and bulgur is tender.
1 cup bulgur
Stir in cilantro and serve.
2 cups vegetable broth (page 117) or
chicken broth (page 119)
Per serving: 284 calories; 9g fat (28.3% calo -
1 teaspoon black pepper ries from fat); 8g protein; 45g carbohydrate; 9g
dietary fiber; 1mg cholesterol; 837mg sodium.
¹/³ cup chopped fresh cilantro or
parsley, stems removed

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White Beans with Shiitake Mushrooms and

Roasted Garlic
This simple side dish is great served on steamed kale with half a baked chicken
breast…or not! Beans have a lot of protein and are high in dietary fiber—
something that most Americans are woefully shy of consuming yet is
imperative for health.

Serves 4 In a medium sauté pan, sauté mushrooms

in the warm olive oil for 1–2 minutes. Add
1½ cups sliced shiitake mushrooms the garlic and the beans. Sauté for a few
moments until heated through and then
2 tablespoons extra-virgin olive oil add the parsley and salt and pepper to
1 head roasted garlic (see Cooking Tip) taste.
2 cups cooked cannellini beans (or one
15-ounce can, drained and rinsed) Per serving: 188 calories; 7g fat (33.3% calories
from fat); 9g protein; 23g carbohydrate; 8g
½ cup chopped fresh parsley, stems dietary fiber; 0mg cholesterol; 10mg sodium.
removed
Sea salt to taste
Black pepper to taste

Cooking Tip
To roast garlic, take one whole
head of garlic and cut off the
tips of the head with a sharp
knife.Place in a pan and drizzle
with olive oil . Cover and let
bake at 350°F until soft, about
45 minutes. Cool and then
squeeze the garlic “butter” out
of the cloves.

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 Vegetable Side Dishes

Lentil and Yam Curry with Broccoli

This is wonderful as a side dish to a simple broiled piece of fish. Or serve with
a salad and fresh, warmed pita bread. You may use curry powder instead of the
other spices if you like; start with 2 teaspoons of curry and go from there.

Serves 4 Wash lentils, put them in a pan, and cover

with cold water. Bring to a boil, reduce
²/³ cup lentils heat, and simmer until tender, about
2 tablespoons extra-virgin olive oil 15–20 minutes. Drain and set aside.

1 medium onion, chopped Heat the oil in large pan and sauté onion,
3 cloves garlic, minced garlic, ginger, and chile over low heat
until softened but not brown, about 5–8
1” fresh ginger, grated minutes. Add the cumin, coriander, and
½ green chile, seeded and chopped turmeric and cook for another 3–5 minutes
until aromatic. Add the yams and the salt
1 teaspoon cumin seed
and stir. Then add the tomatoes and their
1 teaspoon coriander seed juice, bring to a boil, cover, and simmer for
1 teaspoon turmeric 20 minutes or until yams are tender.
2 medium yams, or winter squash, cut Add the reserved lentils and the broccoli.
into small chunks Cover again and cook until lentils and
½ teaspoon sea salt broccoli are warmed through. Stir well and
serve.
Two 14-ounce cans chopped tomatoes
1 cup small broccoli florets, lightly Per serving: 324 calories; 8g fat (21.6% calories
steamed from fat); 13g protein; 54g carbohydrate; 16g
dietary fiber; 0mg cholesterol; 269 mg sodium.

203
Chapter 10

Desserts

I
f you have read this entire book before you turned to the
dessert section, you know that our focus is adding more veg-
etables to everything. That goes for desserts, too!
Desserts can be a bit more challenging than adding veggies
to, say, macaroni and cheese. When most of us think about des-
serts made with vegetables, we think of pumpkin pie or zucchini
bread. We are quite sure you all have recipes for carrot cake and
pumpkin bread, but have you ever thought about adding zuc-
chini to brownies or beets to a chocolate cake? How about shred-
ded carrots to cookies or cubed winter squash to rice or bread
pudding? Upside down cake can be made with sliced butternut
squash instead of pineapple (can you believe it?). When you come
to realize that many vegetables have a primarily sweet flavor, it
makes sense. After all, the sugar beet has been a common source
of sugar for decades.
So start shredding those veggies and stir them into your
desserts!
 More Vegetables, Please!

A couple of other things to reconsider are the sweeteners that you use as well as the
flour. For sugar, sweeteners we prefer are Sucanat or Rapadura, which are, in essence,
pure nonrefined cane sugar. They are both considered substitutes for brown sugar (which
is white sugar with molasses added to it, and which should be avoided) and have a higher
nutritional value and a smaller proportion of sucrose than white sugar. Let’s not kid our-
selves here, however—it’s still sugar, and most people consume way too much of the stuff!
We generally use much less than most recipes call for, and so our recipes are not too
sweet.
Other sweetener choices are maple syrup, honey, and agave. Agave (sometimes called
agave nectar, which works well in baked desserts) is the juice expressed from the center of
the agave plant, which is filtered and then heated. Due to agave’s higher fructose content,
it is lower on the glycemic index (how quickly a sugar is absorbed and active in the blood-
stream) than other sugars. You use less agave than sugar, as it’s much sweeter.
We rarely use “white” flour and try to stay with whole-grain flours as much as possible.
Whole-wheat pastry flour or whole-grain flour is a good choice for everyday baking. If a
recipe calls for white flour and you choose to use a whole-grain flour like whole wheat, you
need to use less flour, as whole-grain flour soaks up more liquid than white
processed flours. A general rule is to use 7/8 cup whole-wheat flour
for each cup of white flour in a recipe. We hope you find that
our desserts are as delicious and innovative as our savory
recipes. Don’t be resistant to try these treats because
they contain vegetables—you’ll be pleasantly sur-
prised at how versatile veggies can be!

206
 Desserts

Gluten-Free Flour Mix

If you are gluten-intolerant, you may use our nongluten flour mix as a substitute
in any of our recipes, as well as in your own favorite recipes. Gluten is a protein
found in wheat, rye, barley, and in some spelt, and some people are reactive to
this substance, as they are to the milk proteins lactalbumin and casein. Here is
our version of a nice baking flour mix that does not contain gluten flours.

Yields 12¾ cups In a large bowl, whisk all ingredients well

and store in the refrigerator in an airtight
6¾ cups brown rice flour container (we use a 1-gallon glass jar) for up
to three months. If you like, you can use
¾ cup potato starch flour teff, quinoa, amaranth, or buckwheat flour
(not potato flour)
for half the required flour and use this mix
2 cups tapioca starch flour for the other half.
1 cup cornstarch or arrowroot
Per serving: Nutrient data unavailable.
2 tablespoons xanthum or guar gum
(this is for “binding”)
2¼ cups sweet rice flour

207
 More Vegetables, Please!

Chocolate Beet Cake

What? You never had beets in a cake before? We know you’re reading this book
because you want to incorporate MVP into your meals, so don’t back out now.
Trust us, do not skip over this recipe because it’s sounds...odd—your taste buds
will never forgive you! You can’t beet this chocolate cake! You can easily cut this
cake into smaller pieces to serve more people. As Mary Poppins said, “Enough is
as good as a feast.”

Serves 10 Preheat oven to 350°F. Grease and flour a

9” x 13” pan.
2 cups cooked and puréed beets
(see Cooking Tip) In a large mixing bowl, combine the beets,
½ cup applesauce applesauce, sugar, butter, and yogurt.
Using an electric mixer (or a whisk if you
1¼ cups sugar want the exercise!), mix well for 3 minutes.
½ cup unsalted butter, room Add the eggs and mix well for 1 minute
temperature more.
½ cup plain yogurt In another bowl mix together the dry
3 large eggs ingredients and add to wet ingredients. Stir
2 teaspoons vanilla until combined. Stir in the walnuts. Pour
into prepared pan and bake 40–45 minutes
½ cup cocoa powder or until toothpick comes out clean. Frost
2½ cups whole-wheat pastry flour if you like, though we don’t think it really
needs it.
1½ teaspoons baking soda
½ teaspoon sea salt Per serving: 379 calories; 16g fat (35.1% calo -
ries from fat); 9g protein; 56 g carbohydrate; 6g
1 teaspoon cinnamon
dietary fiber; 82mg cholesterol; 331mg sodium.
½ cup chopped walnuts chopped
(optional)

Cooking Tip
To make beet purée , roast beets
or boil until soft but not
mushy. R emove skin and purée
in food processor .

208
 Desserts

Sweet as Sugar sugar and to limit your intake of any type

of sweetener. Rapadura and Sucanat are
When it comes to processed, refined two brand-name cane-sugar products that
sugars, we like to “just say no.” And we have been minimally processed, if at all.
encourage you to make a healthier food If you don’t find these brands at your
choice by doing the same. We limit our market, you can use any evaporated cane
sugar consumption whenever possible, juice product that has been minimally
but when we do need a sweetener that processed. If that fails, you can always rely
resembles granulated sugar, we reach for on granulated sugar.
dried sugarcane juice. Evaporated cane In this book, anytime a recipe calls for
juice is a healthier alternative to refined “sugar,” we encourage you to use evapo-
sugar, as it does not undergo the same rated cane juice—we do—and the result is
degree of processing that refined sugar no different than using granulated sugar,
does. Remember however, that it is still except that it’s healthier for you.

209
 More Vegetables, Please!

Garden Cake
This moist, delicious dessert is similar to carrot cake, although not as “heavy,”
and it’s full of vegetables. You may glaze it with a mixture of powdered sugar, a
little lemon juice, and, if desired, either water or milk until it’s the consistency
you like—although the cake really doesn’t need frosting. Patty’s sister Margaret
followed this recipe for a party with great success. You know people are close
friends when you can experiment at a party!

Serves 12 Preheat oven to 350°F. Grease and flour a

9” x 13” pan.
½ cup walnut oil
In a large bowl, mix the oil, applesauce,
½ cup applesauce
eggs, and sugar, beating well with a hand
3 eggs mixer or whisk for 3–4 minutes.
1¼ cups sugar
In a small bowl, combine flour, baking
2 teaspoons vanilla powder, salt, and cinnamon. Stir into wet
2 cups whole-wheat flour ingredients. Add shredded carrots, zuc-
chini, beets, chocolate chips (if desired),
2 teaspoons nonaluminum baking and walnuts. Stir until blended and pour
powder (see Cooking Tip)
into prepared pan. Bake 35–40 minutes or
¼ teaspoon sea salt until toothpick comes out clean.
1½ teaspoons cinnamon
Per serving: 385 calories; 19g fat (42.1% calo -
1 cup unpeeled and grated carrots ries from fat); 7g protein; 53g carbohydrate; 5g

1 cup unpeeled and grated zucchini dietary fiber; 47mg cholesterol; 146mg sodium.

½ cup unpeeled and grated beets

1 cup chocolate chips (optional)
½ cup chopped walnuts

Cooking Tip
To make homemade baking
powder , sift ¼ cup cream of
tartar and 2 tablespoons
baking soda through a fine -
mesh strainer three times.
K eep in airtight jar at room
temperature . Will keep for 4
weeks. B e sure to resift before
using, as it tends to clump.

210
 Desserts

Pumpkin Cake
This recipe was the result of, as it turns out, a fortunate accident. Patty was
preparing a similar pumpkin cake recipe and inadvertently doubled the eggs. She
then kept going with the alterations and was very happy with the results. This
cake is not too sweet yet very yummy. Serve as a healthier dessert or even for
breakfast with a nice winter fruit salad.

Serves 8 Preheat the oven to 375°F. Bake a small

sugar pumpkin in the oven until tender,
1 small sugar pumpkin about 50 minutes. Remove from oven, set
aside to cool, and lower oven temperature
6 large eggs, separated
to 350°F. When cool, remove skin and
1 cup sugar seeds and chop very finely.
½ tablespoon nonaluminum baking
powder In a bowl, beat the egg yolks with the
sugar until fluffy. Add the baking powder,
1½ cups finely chopped almonds almonds, nutmeg, lemon zest, 5 table-
Pinch of freshly grated nutmeg, plus spoons of the flour, and the pumpkin. Mix
more for garnish (optional) until well blended.
Grated zest of one lemon, plus more for
garnish (optional) In a small bowl, beat the egg whites and
fold them gently into the batter. Butter
6 tablespoons all-purpose flour, divided a 9” springform pan and dust with the
Butter for greasing remaining 1 tablespoon flour. Pour the
batter into the pan and cook in the oven
Fresh mint leaves for garnish (optional) for about 1 hour (covering the top with
foil after 40 minutes of cooking). Cool
on a wire rack. Turn out onto a platter
and garnish with lemon zest and grated
nutmeg, or mint leaves, if desired. Serve at
room temperature.

Per serving: 334 calories; 17g fat (44.5% calo -

ries from fat); 10 g protein; 38g carbohydrate;
3g dietary fiber; 140mg cholesterol; 137mg
sodium.

211
 More Vegetables, Please!

Butternut Squash Upside-Down Cake

Patty was home trying to determine which vegetables instead of pineapple could
be just as delectable in a pineapple-upside down cake, when a window cleaner
and a UPS driver showed up. Both sampled this version and agreed it was a hit—
and Patty could stop experimenting!

Serves 8 Preheat oven to 375°F.

1 medium butternut squash Peel the butternut squash and, starting

with the large end (because there are no
¹/³ cup unsalted butter, plus ½ cup more seeds in the larger end), slice into ¼” slices.
at room temperature
You will need 6 slices; use the remainder
½ cup sugar for another purpose. Steam the slices
½ cup granulated sugar over, not in, simmering water for about 5
minutes or until they are tender but not
1 large egg mushy; pat dry and set aside.
1½ cups whole-wheat flour
In a 9” cast-iron pan, melt 1/3 cup of the
1½ teaspoons nonaluminum baking
powder butter and add the sugar, stirring until it
is melted. Arrange the squash in the pan
½ teaspoon sea salt on top of the melted butter and sugar
½ cup milk mixture.

In a medium bowl, combine the remaining

½ cup softened butter with the granulated
sugar and beat until light and fluffy. Add
the egg and beat again.

Mix together the remaining dry ingredi-

ents in a small bowl and add it to the wet
batter alternately with the milk. The batter
will be thick. Pour over the warm squash
mixture and bake for about 25 minutes.

Remove from oven and let cool for 5

minutes. Place a plate on top of the cast
iron pan and invert the pan so that the
cake is butternut squash side up. Best
served warm.

Per serving: 354 calories; 21g fat (50.6% calo -

ries from fat); 5g protein; 41g carbohydrate; 3g
dietary fiber; 77mg cholesterol; 231mg sodium.

212
 Desserts

Zucchini Brownies
Zucchini and applesauce make these brownies a healthier version. With the ad-
dition of nuts and whole-grain flour, each brownie has 4 grams of dietary fiber—
something you don’t usually see in brownies! For an extra-special treat, make ice
cream sandwiches—your kids will love them. After the brownies have cooled, cut
them into squares and then cut them in half horizontally. Now spread them with
slightly softened ice cream, wrap them up, and place them in the freezer. Fun!

Serves 12 Preheat oven to 350°F. Grease and flour a

9” x 13” pan.
1¾ cups whole-wheat flour
1 teaspoon sea salt In a small bowl, whisk together the dry
ingredients. In a medium bowl, mix
1 teaspoon baking soda together the remaining wet ingredients and
½ cup cocoa beat well for 2–3 minutes. Slowly stir in the
dry ingredients and stir until blended. Stir
2 large eggs in walnuts, if you like.
2 cups grated zucchini
Place into the prepared pan and bake for
¾ cup maple syrup
25 minutes or until a toothpick comes out
½ cup applesauce clean.
2 teaspoons vanilla
Per serving: 175 calories; 5g fat (21.8% calories
½ cup chopped walnuts (optional) from fat); 6g protein; 32g carbohydrate; 4g
dietary fiber; 31mg cholesterol; 275mg sodium.

213
 More Vegetables, Please!

Basic Cookies
This recipe is very adaptable to suit whatever you’re craving—you’ll hardly taste
the veggies. Your children will love to help make these great cookies.

Makes about 48 cookies. Preheat oven to 350°F.

½ cup unsalted butter, room temperature In a large bowl, beat together butter and
sugar until light and fluffy. Add the eggs
1¼ cups sugar
and vanilla. In a separate bowl whisk
2 eggs together the dry ingredients and then
½ cup applesauce add to the wet ingredients. Next, stir in
the carrots, zucchini, and walnuts. Using
1 teaspoon vanilla a spoon drop rounded spoonfuls of the
2¼ cups whole-wheat pastry flour batter onto a greased (or parchment paper–
lined) cookie sheet. Bake 10–12 minutes
1 teaspoon sea salt
depending on size.
1 teaspoon baking soda
½ cup shredded carrots Per serving: 109 calories; 2g fat (19.2% calories
from fat); 3g protein; 20g carbohydrate; 1g
½ cup shredded zucchini dietary fiber; 17mg cholesterol; 141mg sodium.

½ cup chopped walnuts

Variations

You can add chocolate chips or

raisins or granola or ...whatever
your imagination tells you! If you
want to make oatmeal cookies , use
¼ cup less flour and add 1½ cups
of oats. Patty once had a student
tell her that she added chopped
fresh basil and zucchini and the
cookies were wonderful .

You may also use half unbleached

flour and half whole -wheat flour
or a nongluten mix if you like. The
possibilities are endless….

214
 Desserts

Zucchini-Pineapple Bread
Try this bread for dessert or breakfast. It’s easy to make and delicious. You can
also make a spread for it by mixing some cream cheese or ricotta cheese with a
little honey and chopped walnuts.

Serves 24 Preheat oven to 350°F. Grease and flour

two 8” x 4” loaf pans and one 3 ¼” loaf
5 eggs beaten until frothy pan.
1 cup walnut oil Mix frothy eggs and oil. Blend in sugar and
1½ cups sugar vanilla. Mix thoroughly. Add all remain-
1 tablespoon vanilla extract ing ingredients and mix well. Pour into 3
loaf pans. Bake smaller loaf for about 35
3¼ cups flour minutes, the larger loaves for about 1 hour,
1 cup oat bran or wheat germ or until toothpick inserted in center comes
out clean.
1 teaspoon cinnamon
1 teaspoon nutmeg Per serving: 227 calories; 11g fat (40.4% calo -
ries from fat); 4 g protein; 31g carbohydrate; 2g
1 tablespoon baking soda dietary fiber; 39mg cholesterol; 182mg sodium.
½ teaspoon nonaluminum
baking powder
3 cups shredded zucchini
1 cup crushed pineapple, drained
1 cup grated carrots

Cooking Tip
Everyone’s oven is a little
different, so be sure to check
these loaves with a toothpick
roughly 10 minutes before
the total baking time to see
if they are done . For the
bigger loaf pans , check after
50 minutes; for the smaller
pan , check after 25 minutes .
The toothpick will come out
clean after being inserted into
the larger part of the loaf —
that ’s how you ’ll know when
the bread is done .

215
 More Vegetables, Please!

Brown Rice Pudding

Looking for some old-fashioned comfort food to fill your tummy as you sit by a
fire with a good book? Search no further. Yams or other winter squash make this
aromatic and delicious cold-weather dish more nutritious.

Serves 6 In a medium saucepan, combine 3 cups

of the milk, brown rice, and salt. Heat
3½ cups whole milk, divided to almost boiling then reduce heat and
simmer, covered, stirring occasionally for
½ cup short-grain brown rice
1 hour. Stir in the yams and continue to
¼ teaspoon sea salt cook, also covered, until yams are tender
1½ cups peeled and diced yams and rice is creamy and thick, about another
30 minutes.
3 large eggs
¼ cup honey In a medium bowl, whisk together the
remaining ½ cup milk, eggs, honey,
1 tablespoon vanilla
vanilla, and cinnamon. Stir in cranberries.
½ teaspoon cinnamon Gradually stir this mixture into the hot
¹/³ cup dried cranberries rice mixture and cook until thickened,
about 5 minutes. Serve warm or cold.

Per serving: 272 calories; 7g fat (24.7% calories

from fat); 9g protein; 42g carbohydrate; 2g
dietary fiber; 113mg cholesterol; 180mg sodium.

Variations

M any recipes for rice pudding call

for cream , but we choose to use
whole milk. If you like, use 2%
milk , soymilk , or almond milk. We
like cranberries with the yams , but
if you prefer , you may use raisins.
A lso, pumpkin or butternut squash
works well . A lthough not your
typical dessert vegetables, ¹/³ cup
cooked peas may be stirred in the
last 5 minutes of cooking. It’s not
for everyone , but we like the addi-
tion. If the peas are frozen, just run
them under hot water in a strainer
first, then drain before adding.

216
 Desserts

Rhubarb Compote
This is delectable for dessert served with frozen yogurt or for breakfast served
with plain or vanilla yogurt. If you like, add some chopped apples when you cook
the rhubarb for added flavor and nutrition.

Serves 6 Dissolve honey in 1 cup of the water in

a large saucepan. Bring to a boil over
²/³ cup honey medium-high heat. Add rhubarb. Reduce
heat to low and simmer, uncovered, 15–25
1 cup water (for boiling), plus
3 tablespoons cold water (for cornstarch) minutes or until rhubarb is tender but not
mushy. Stir in vanilla. Combine corn-
4 cups chopped rhubarb (cut into starch with 3 tablespoons water and mix
½” pieces) well. Gradually stir cornstarch mixture
1 teaspoon vanilla into rhubarb; cook and stir until mixture
comes to a boil. Reduce heat and simmer
2 tablespoons cornstarch or arrowroot 3–5 minutes or until mixture thickens.
Pour into serving bowl and refrigerate
until cold.

Per serving: 144 calories; trace fat (0.9% calo -

ries from fat); 1g protein; 37g carbohydrate;
2g dietary fiber; 0 mg cholesterol; 6mg sodium.

Health Note
R hubarb is high in vitamins C and
K as well as dietary fiber.

217
Index Baked Chicken and
Veggie Taquitos, 172
braising food, 52
breakfast:
A Baked Penne Pasta with eggs prepared for, 157;
Roasted Vegetables, 154 menu ideas for, 46-47
acid/alkaline balance, 10-11 baking food, 52 broccoli, 25;
acid-forming foods, 10-11 baking powder, 210 Broccoli with Lemon and
agave, 206 Barley and Winter Vegetable Gomasio, 186;
aioli: Risotto, 146-147 Lentil and Yam Curry
Garlic Herb Aioli, 71; Basic Cookies, 214 with Broccoli, 203;
Traditional Aioli, 70 Basic Four food groups, 8-9 Sautéed Broccoli and
al dente food, 52 Basic Vegetable Reduction, 58 Red Peppers, 187;
alcohol, cooking with,147 Basic Vinaigrette, 108 Winter Broccoli Soup, 127
alkaline-forming foods, 11 basmati rice, 105 broiling food, 53
almonds, 112 Bauman, Ed, 100, 120 broths:
appetizers, 79, 80-84; beans, 19, 22; Chicken Broth, 119;
Chanterelle Crostini, 80; baked, 150; Mineral Broth, 120-121;
Dolmas with Feta and black, 85; Mushroom Broth, 118;
Cranberries, 81; cannellini, 188; stocks vs., 121;
Red Pepper Strips with cooking tip, 121; Vegetable Broth, 117
Artichoke and Caper garbanzo, 85-86, 93; See also soups
Filling, 84; health notes on, 87, 150; brown rice:
Spring Rolls with kidney, 93; Asian Rice Pilaf, 200;
Peanut Sauce, 82 lima, 30; Brown Rice Pudding, 216;
See also dips soy, 103; Brown Rice Sushi, 148;
Arame Salad, 103 white, 87, 202 cooking instructions for,
artichokes, 24; Béchamel recipes, 66-67 105, 196;
Chicken with Artichoke beef dishes, 176-179; Health Nut Brown Rice
Pesto and Wilted Beef Fajitas, 177; Salad, 105;
Spinach, 171; Hamburgers with a Twist, Wild and Brown Rice with
Red Pepper Strips with 179; Seasonal Vegetables, 199;
Artichoke and Caper Old-Fashioned Beef Winter Vegetable Risotto,
Filling, 84 Stew, 178; 146
arugula, 24; Pot Roast with Carmelized brownies, zucchini, 213
Arugula, Beet, and Onions, 176 brussels sprouts, 25
Sunflower Seed Salad, 96 beets, 24-25; burgers:
Asian Inspired Sandwich, Arugula, Beet, and Sun- Fish Burgers with Tomato
134 flower Seed Salad, 96; Relish, 162;
Asian Rice Pilaf, 200 Borscht with Sautéed Hamburgers with a Twist,
asparagus, 24; Carrots, 130; 179;
Asparagus Quiche, 160; Chocolate Beet Cake, 208; veggie, 42
Asparagus Salad with health notes on, 96, 130 burritos:
Orange Vinaigrette, 101; Best Kale Salad Ever, 99 adding vegetables into, 172;
Grilled Asparagus, 183 beta-carotene, 9 Eggs and Sprouts Burrito,
avocados, 24; biodiversity, 14 159
Avocado Dressing, 109; bioflavonoids, 9 butter:
Guacamole, 88; black beans, 85 clarified, 64;
health note on, 88 black pepper, 36 Maître d’ Hotel, 61
Aztec Stew, 128-129 blanching food, 52 Buttermilk and Blue
boiling water/stock, 52 Cheese Dressing, 96
B Borscht with Sautéed butternut squash, 35, 89;
Baba Ghanoush, 89 Carrots, 130 Butternut Squash Upside-
Baked Beans, 150 Bouquet Garni, 62 Down Cake, 212

219
C chelators, 76 Community Supported
cabbage, 25; chemical pesticides, 13, 15 Agriculture (CSA)
Chinese Cabbage Sauté, chicken: programs, 15
193; adding vegetables to composed salad, 93
health note on, 100 baked, 174; cookies, 214
cakes: Baked Chicken and cooking:
Butternut Squash Upside- Veggie Taquitos, 172; methods and equipment
Down Cake, 212; Chicken Broth, 119; for, 52-54;
Chocolate Beet Cake, 208; Chicken Pot Pie, 175; nutrients lost through, 10;
Garden Cake, 210; Chicken Vegetable Soup seasonal vegetables and,
Pumpkin Cake, 211 with Noodles, 133; 181-182
calcium, 42 Chicken with Artichoke See also food preparation
California Certified Pesto and Wilted cooking tips, 4;
Organic Farmers (CCOF), Spinach, 171; bread, 215;
12, 14 Chinese Chicken Salad brown rice, 105;
Californian Sandwich, 135 with Mandarin Dressing, fish, 113;
calories, 5, 48 112; flaxseed oil, 108;
cancer, pesticides and, 13 Paella, 173; garbanzo beans, 85, 86;
Candle Cafe Cookbook, stock vs. broth, 121 ginger juice, 111;
The (Pierson and See also poultry dishes heat diffuser, 176;
Potenza), 98 chickpeas homemade baking powder,
cannellini beans, 188 See garbanzo beans 210;
capers, 84 chicory family, 27 homemade broth, 119;
carmelized vegetables: chiffonade technique, 53 lemon juice, 166;
cauliflower, 194; children: macaroni and cheese,
onions, 176 family meals with, 16, 49-50;
carotenoids, 9 45-46; pine nuts, 187;
carrots, 26; meal preparation by, 44, plastic bowls warning, 175;
Borscht with Sautéed 45, 55; roasting garlic, 202;
Carrots, 130; shopping for food with, sautéing beef, 177;
Carrot-Bulgar Pilaf, 201; 44, 51 soaked cashews, 91;
juicing, 128; See also Kids in the Kitchen sunflower seeds, 96;
reduction recipe, 59 chile pepper, 36 using less oil, 97
cashew béchamel, 67 chili, vegetarian, 149 corn, 27;
casseroles: Chinese Cabbage Sauté, 193 Corn and Cilantro
Tuna Casserole, 163; Chinese Chicken Salad with Fritters, 185
Yam Casserole, 189 Mandarin Dressing, 112 cranberries, 81
cauliflower, 26; Chipotle Dressing, 110 Creamy Lemon-Ginger
Carmelized Cauliflower, chlorophyll, 18 Dressing, 111
194; Chocolate Beet Cake, 208 cruciferous vegetables, 19,
Golden Tofu Cauliflower cilantro, 76; 20, 187
Soup, 124; Corn and Cilantro crudités, 85
health note on, 124 Fritters, 185 cucumbers, 27;
cayenne pepper, 36 cinnamon, 47 Cucumber Feta Salsa, 77
celery, 26 Cioppino, 132 cumin seeds, 89
cellular malfunction, 10 Cobb Salad with Carrot-
Chanterelle Crostini, 80 Ginger Dressing, 98 D
chard, 26-27 coleslaw, Spicy-Sweet Lime, dairy products, 15
cheese: 100 dandelion greens, 27
macaroni and, 49-50; collard greens, 26-27; desserts, 205-217;
Red Pepper “Cheese” Dolmas with Feta and Basic Cookies, 214;
Dip, 91 Cranberries, 81 Brown Rice Pudding, 216;

220
 Butternut Squash Eggs and Sprouts Burrito, Mediterranean Tuna
Upside-Down Cake, 212; 159; Salad, 113;
Chocolate Beet Cake, 208; Frittata Primavera, 158; Red Snapper Veracruz-
Garden Cake, 210; Gluten- health note on, 159 Style, 165;
Free Flour Mix, 207; eggplants, 28; Salmon en Papillote, 161;
Pumpkin Cake, 211; Baba Ghanoush dip, 89 Tuna Casserole, 163;
Rhubard Compote, 217; empty calories, 48 Tuna with a Twist
Zucchini Brownies, 213; en papillote food, 53; Sandwich, 136
Zucchini-Pineapple Bread, Salmon en Papillote, 161 flavonoids/flavones, 9
215 endive, 27 flaxseed oil, 108, 111
Diet Cure, The (Ross), 151 energy consumption, 12 flours:
dietary transitions, 41 entreés, 137-180; gluten-free, 207;
dinner, menu ideas for, 48 egg main dishes, 156-160; whole-grain, 206
dips, 79, 85-91; fish main dishes, 161-166; flowering vegetables, 19, 20
Baba Ghanoush, 89; meat main dishes, food preparation:
Guacamole, 88; Hummus, 176-180; children and, 44, 45, 55;
85; poultry main dishes, seasoning and, 51-52
Red Pepper “Cheese” 167-175; See also cooking
Dip, 91; vegetarian main dishes, Frittata Primavera, 158
Roasted Garlic and White 138-155 fruits:
Bean Dip, 87; environmental issues, 11, most heavily sprayed, 15;
Spinach Dip, 90; 12-14 organic vs. non-organic,
Sprouted Garbanzo Environmental Protection 12-14, 15;
Hummus, 86 Agency (EPA), 12 phytonutrients in, 9
See also appetizers Environmental Working fungi food group, 19, 21-22
doctor, origin of word, 7 Group (EWG), 15
Dolmas with Feta and enzymes, 22 G
Cranberries, 81 epidemiology, 7
double boiler, 53 garbanzo beans:
dressings: F adding to salads, 93;
Avocado, 109; cooking tips, 85, 86;
Fajitas, Beef, 177
Basic Vinaigrette, 108; Hummus recipe, 85;
family meals, 16, 45-46
Carrot-Ginger Dressing, 98; Sprouted Garbanzo
farming issues, 12-14
Chipotle, 110; Hummus, 86
farro:
Creamy Lemon-Ginger cooking instructions for, Garden Cake, 210
Dressing, 111; 196; garlic, 28;
Mandarin, 112; Minestrone Soup with Garlic Herb Aioli, 71;
Mustard Vinaigrette, 102; Farro, 122-123 Garlicky Beans and
Orange Vinaigrette, 101 fats, 5 Greens, 188;
See also salads fennel, 28, 198 Roasted Garlic and
dried herbs, 36 feta cheese: White Bean Dip, 87;
Cucumber Feta Salsa, 77; Roasted Roots with
E Dolmas with Feta and Garlic, 191;
eating seasonally. See Cranberries, 81 tip on roasting, 202;
seasonal eating fiber, 18, 41 White Beans with Shiitake
Edamame Salad with fish dishes, 161-166; Mushrooms and
Mustard Vinaigrette, 102 cooking tip for, 113; Roasted Garlic, 202
egg main dishes, 156-160; Fish Burgers with Tomato garnished bouquet, 62
Asparagus Quiche, 160; Relish, 162; Gazpacho, 131
breakfast meal and, 157; Halibut Marengo-Style, 166; ghee, 64
Egg, Rice, and Veggie Halibut or Salmon Sauté, ginger:
Bake, 156-157; 164; cooking tip on juicing, 111;

221
 Creamy Lemon-Ginger cumin seeds, 89; Kids in the Kitchen, 4, 44-46;
Dressing, 111; eggs, 159; family meal tips, 45-46;
Ginger- Sesame green beans, 163, 184; fish dishes, 162;
Marinade, 74 halibut, 164; geography lessons, 140, 148;
Gluten-Free Flour Mix, 207 leafy greens, 99, 188; gomasio grinding, 63;
Golden Tofu Cauliflower nutritional yeast, 91; grating lemons, 141;
Soup, 124 onions, 165; grilled asparagus
Gomasio, 63; quinoa, 129; preparation, 183;
Arame Salad and, 103; radishes, 177; layering tarts, 139;
Broccoli with Lemon and red bell peppers, 84; making patties, 151;
Gomasio, 186 rhubarb, 217; marinara sauce
grains: salt, 125; preparation, 69;
cooking instructions for, shiitake mushrooms, 68; measuring dried herbs, 193;
195-196 sprouts, 86; quinoa explanation, 197;
See also specific grains tofu, 90; seasonal eating lessons,
gravy, mushroom, 68 tomatoes, 131, 139; 160, 178;
Greek Inspired Sandwich, turkey, 168; sipping fresh mint tea, 147;
134 yams, 145 stew preparation, 178;
green beans, 28-29; Health Nut Brown Rice stirring dishes, 143;
Green Beans, Leeks, and Salad, 105 sushi preparation, 148;
Hazelnuts, 184; Healthy at 100 (Robbins), 2 taquito preparation, 172;
health notes on, 163, 184; heat diffuser, 176 zucchini pizza
seasonal eating with, 101, herbs, 36, 52; preparation, 169
183 Béchamel Herb Sauce, 66; See also children
Gremolata, 62 Garlic Herb Aioli, 71 kitchen:
Grilled Asparagus, 183 hesperiden, 9 cooking equipment in,
Grilled Cheese Sandwich, home cooking, 16 52-54;
135 homemade broth, 119 safety in, 45, 55
Grilled Vegetable Hummus, 85; kohlrabi, 29
Sandwich, 136 Sprouted Garbanzo, 86; kombu, 121
grilling food, 53 variations, 85
Guacamole, 88 L
I lacto-vegetarian diet, 3, 42, 43
H inflammation, 11 leafy greens, 19, 20;
halibut: iron, 43 Garlicky Beans and Greens,
Halibut Marengo-Style, Italian Inspired Sandwich, 188;
166; 134 health notes on, 99, 188
Halibut Sauté, 164 leeks, 30;
Hamburgers with a Twist, J Green Beans, Leeks, and
179 Hazelnuts, 184
hazelnuts, 184 Jambalaya with Smoked
legumes, 19, 22
health notes, 4; Tempeh, 142-143
lemon juice, 166, 186
almonds, 112; jicama, 75, 88
lemons:
avocados, 88; juicing, 18;
Broccoli with Lemon and
baked taquito, 172; carrots, 128;
Gomasio, 186;
beans, 87, 150; ginger, 111
Creamy Lemon-Ginger
beets, 96, 130; Dressing, 111;
cabbage, 100; K having grated by
cauliflower, 124; kale, 29; children, 141
cilantro, 76; The Best Kale Salad Ever, lentils:
collard greens, 81; 99 Lentil and Yam Curry
cruciferous vegetables, 187; kidney beans, 93 with Broccoli, 203;

222
 Lentil Soup, 125 Farro, 122-123 P
lettuce, 30 mono-cropping, 14 Paella, 173
lima beans, 30 mornay sauce, 66 parboiling food, 52
limes, 100 mushrooms, 19, 21-22, 30; parsnips, 31
locally grown food, 11 Beef Stew substitution, 178; pasta:
lunch, menu ideas for, 47 Chanterelle Crostini, 80; Baked Penne Pasta with
lutein, 9 Mushroom Broth, 58, 118; Roasted Vegetables, 154;
Mushroom Gravy, 68; Pasta Salad, 106
M Roasted Winter Squash and patties, vegan, 151
macaroni and cheese, 49-50; Mixed Mushrooms, 190; Peanut Sauce:
basic recipe, 155; White Beans with Shiitake Spring Rolls with, 82;
healthful tips for, 50 Mushrooms and Roasted variations on, 83
main courses Garlic, 202 peas, 19, 22, 31;
See entreés mustard: Split Pea Soup, 125
Maître d’ Hotel butter, 61 Mustard Sauce, 67, 72; peppers, 31;
Mandarin Dressing, 112 Mustard Vinaigrette Red Pepper “Cheese”
Marengo-Style Halibut, 166 dressing, 102 Dip, 91;
marinades: Red Pepper Strips with
Ginger-Sesame, 74; N Artichoke and Caper
Zesty Marinade, 107 New Basic Four food Filling, 84;
Marinara Sauce, 48-49, 69 groups, 8-9 Roasted Red Pepper
Marsala wine, 168 nightshade foods, 18-19 Sauce, 73
Mashed Rutabagas, 192 nutrition information, 5 persillade, 53, 62
MasterCook software, 5 nutritional yeast, 91 pesticides, 13, 15
meals: nuts: pesto:
breakfast, 46-47; dipping sauce from, 82, 83; artichoke, 171;
dinner, 48; hazelnuts, 184; basic recipe, 60
family, 16, 45-46; pine nuts, 187 phytic acid, 103
lunch, 47 phytoestrogens, 103
meat: O phytonutrients, 9, 18
main dishes utilizing, oatmeal, 47 Pierson, Joy, 98
176-180; ocean vegetables, 19, 21, 33 pine nuts, 187
vegetable protein See also seaweed pineapple, Zucchini-
substitutions for, 42 Ognebene, Caroline, 124, 130 Pineapple Bread, 215
See also beef dishes; oils: pizza:
fish dishes; flaxseed, 108, 111; adding more vegetables
poultry dishes tip for using less, 97 to, 170;
meatloaf: okra, 31 Wheat-Free Zucchini
Turkey Meatloaf, 167; Old-Fashioned Beef Stew, 178 Pizza, 169
veggie, 42 omnivorian diet, 3 plastic bowls, 175
Mediterranean Tuna Salad, onions, 31; poaching food, 54
113 carmelized, 176; Pork Tenderloin and
Mexican Inspired health note on, 165; Roasted Vegetables, 180
Sandwich, 135 red, 184 Pot Pie, Chicken, 175
millet, 195 Orange Vinaigrette Pot Roast with Carmelized
Mineral Broth, 120-121; dressing, 101 Onions, 176
basic recipe, 120; organic foods: potatoes, 32;
variations, 121 guidance for choosing, 15; Potato Salad, 104;
minerals: information resource on, Stuffed Baked Potatoes,
chelated, 76; 14; 153
contained in vegetables, 18 reasons to buy, 12-14 Potenza, Bart, 98
Minestrone Soup with ovo-vegetarian diet, 42, 43 poultry dishes, 167-175;

223
 Baked Chicken and Veggie Red Snapper Veracruz-Style, seasonal eating of, 94,
Taquitos, 172; 165 105, 107;
Chicken Pot Pie, 175; reductions, 54; seasonings for, 95;
chicken soups and broths, basic vegetable, 58; Southwestern Caesar
119, 133; carrot, 59 Salad, 97;
Chicken with Artichoke relish: Spicy-Sweet Lime Slaw,
Pesto and Wilted tomatillo, 76; 100;
Spinach, 171; tomato, 162 Zesty Marinated
Chinese Chicken Salad rhubarb, 32; Vegetables, 107
with Mandarin Rhubard Compote, 217 See also dressings
Dressing, 112; rice salmon:
Paella, 173; See brown rice; Salmon en Papillote, 161;
Turkey Meatloaf, 167; wild rice Salmon Sauté, 164
Weeknight Turkey rice pudding, 216 Salsa:
Marsala, 168; Roasted Roots with Garlic, basic recipe, 75;
Wheat-Free Zucchini 191 Cucumber Feta Salsa, 77
Pizza, 169 Roasted Winter Squash and salt, 5, 36;
protein: Mixed Mushrooms, 190 health note on
substitutions for meat, 42; roasting food, 54 consuming, 125
vegetarian diet and, 42 Robbins, John, 2 sandwiches, 51, 134-136;
pudding, rice, 216 roots and tubers, 19, 21, 191 Asian Inspired, 134;
pumpkin, 47; Ross, Julia, 151 Californian, 135;
Pumpkin Cake, 211 rutabagas, mashed, 192 Greek Inspired, 134;
pumpkin seeds, 97 Grilled Cheese, 135;
puréeing food, 54, 65 S Grilled Vegetable, 136;
Italian Inspired, 134;
safety in the kitchen, 45, 55 Mexican Inspired, 135;
Q Salad Sandwich, 136 Salad Sandwich, 136;
quercetin, 9 salade niçoise, 93 Tuna with a Twist, 136
Quiche, Asparagus, 160 salads, 93-113; sauces:
quinoa: Arame Salad, 103; Béchamel, 66;
cooking instructions for, Arugula, Beet, and Marinara, 48-49, 69;
196; Sunflower Seed Salad, 96; Mustard, 67, 72;
health note on, 129; Asparagus Salad with Peanut, 82;
Quinoa Pilaf with Fennel, Orange Vinaigrette, 101; Roasted Red Pepper, 73
198; The Best Kale Salad Ever, Sautéed Broccoli and
Quinoa Tabbouleh, 197 99; Red Peppers, 187
Chinese Chicken Salad sautéing food, 54, 177
R with Mandarin seafood
radishes, 32, 177 Dressing, 112; See fish dishes
Ratatouille, 138 Cobb Salad with Carrot- seasonal eating, 4, 43-44;
raw vegetables, 10 Ginger Dressing, 98; cooking methods and,
red bell peppers: composed vs. tossed, 181-182;
hummus variation with, 93-94; salad vegetables and, 94
85; Edamame Salad with seasonings:
Red Pepper “Cheese” Mustard Vinaigrette, for salads, 95;
Dip, 91; 102; for soups, 116;
Red Pepper Strips with Health Nut Brown Rice for vegetables, 36-37
Artichoke and Caper Salad, 105; seaweed, 19, 21, 33;
Filling, 84; Mediterranean Tuna arame, 103;
Sautéed Broccoli and Red Salad, 113; cooking beans in, 85,
Peppers, 187 Pasta Salad, 106; 121, 150;
red onions, 184 Potato Salad, 104; kombu, 121

224
seeds: Wild and Brown Rice squash:
cumin, 89; with Seasonal Butternut Squash Upside-
pumpkin, 97; Vegetables, 199; Down Cake, 212;
sesame, 74, 96, 141; Yam Casserole, 189 Roasted Winter Squash
sunflower, 96; simmering food, 54 and Mixed
toasting, 96, 200 small farmers, 13 Mushrooms, 190;
sesame seeds: sodium, 5 Spaghetti Squash
Ginger-Sesame Marinade, soil erosion, 12 Supreme, 152;
74; soups, 115-133; Thai Tofu and Squash
Sesame-Crusted Tofu Aztec Stew, 128-129; Stew, 140;
Stuffed with Vegetables, Borscht with Sautéed Tomato and Squash Tart,
141; Carrots, 130; 139
tip on toasting, 96 Chicken Broth, 119; Staying Healthy with
shallots, 33 Chicken Vegetable Soup Nutrition (Haas), 9, 18
shiitake mushrooms, 30; with Noodles, 133; Staying Healthy with the
health note on, 68; Cioppino, 132; Seasons (Haas), 43
White Beans with Shiitake Gazpacho, 131; steaming food, 54
Mushrooms and Golden Tofu Cauliflower stem and stalk vegetables,
Roasted Garlic, 202 Soup, 124; 19, 21
shopping for food, 51 Mineral Broth, 120-121; stews:
side dishes, 3, 181-203; Minestrone Soup Aztec Stew, 128-129;
Asian Rice Pilaf, 200; with Farro, 122-123; Cioppino, 132;
Broccoli with Lemon and Mushroom Broth, 118; Old-Fashioned Beef Stew,
Gomasio, 186; 178;
seasonings for, 116;
Carmelized Thai Tofu and Squash
Split Pea Soup, 125;
Cauliflower, 194; Stew, 140
Tuscan Tomato Soup, 126;
Carrot-Bulgar Pilaf, 201; stock vs. broth, 121
Vegetable Broth, 117;
Chinese Cabbage Stuffed Baked Potatoes, 153
Winter Broccoli Soup, 127
Sauté, 193; sugars, 209
See also stews
cooking basic grains, summer squash, 34
195-196; Southwestern Caesar Salad,
97 sunflower seeds:
Corn and Cilantro Arugula, Beet, and
Fritters, 185; soybeans, 103
spaghetti sauce, 48-49 Sunflower Seed Salad, 96;
Garlicky Beans and tip on toasting, 96
Greens, 188; Spaghetti Squash Supreme,
152 suribachi, 54, 63
Green Beans, Leeks, Sushi, Brown Rice, 148
and Hazelnuts, 184; Spicy-Sweet Lime Slaw, 100
spinach, 33; sweet potatoes, 34
Grilled Asparagus, 183; sweeteners, 206, 209
Lentil and Yam Curry hummus with, 85;
with Broccoli, 203; Spinach Dip recipe, 90;
Mashed Rutabagas, 192; wilted, 171 T
Quinoa Pilaf with Split Pea Soup, 125 Tabbouleh, Quinoa, 197
Fennel, 198; Spring Rolls: tacos, 172
Quinoa Tabbouleh, 197; Peanut Sauce with, 82; taquitos, 172
Roasted Roots with seasonal vegetables for, 83 tempeh, 42;
Garlic, 191; Sprouted Garbanzo Ginger-Sesame Marinade,
Roasted Winter Squash and Hummus, 86 74;
Mixed Mushrooms, 190; sprouts, 19, 22; Vegetarian Jambalaya
Sautéed Broccoli and Eggs and Sprouts Burrito, with Smoked Tempeh,
Red Peppers, 187; 159; 142-143
White Beans with Shiitake enzymes in, 22; Thai Tofu and Squash Stew,
Mushrooms and growing your own, 23; 140
Roasted Garlic, 202; health note on, 86 toasted nuts/seeds:

225
 pine nuts, 187; categories of, 18-22; vitamin B-12, 43
sesame seeds, 200; dietary percentage of, 8;
sunflower seeds, 96 most heavily sprayed, 15; W
tofu, 42; organic vs. non- water:
Golden Tofu Cauliflower organic, 12-14, 15; contained in vegetables, 18;
Soup, 124; overview of, 24-35; protecting quality of, 12
health note on, 90; phytonutrients in, 9; watercress, 35
Sesame- Crusted Tofu raw vs. cooked, 10; Weeknight Turkey Marsala,
Stuffed with seasonal eating of, 43-44; 168
Vegetables, 141; seasonings for, 36-37; Wheat-Free Zucchini Pizza,
Thai Tofu and Squash transforming meals with, 169
Stew, 140 46-48 white balsamic vinegar, 108
tomatillos, 34; vegetarian diet, 3, 42 white beans:
Tomatillo Relish, 76 vegetarian main dishes, Roasted Garlic and White
tomatoes, 34; 138-155; Bean Dip, 87;
Gazpacho, 131; Baked Beans, 150; White Beans with Shiitake
health notes on, 131, 139; Baked Penne Pasta with Mushrooms and
Tomato and Squash Tart, Roasted Vegetables, 154; Roasted Garlic, 202
139; Barley and Winter whole-grain flours, 206
Tomato Relish, 162; Vegetable Risotto, wild rice:
Tuscan Tomato Soup, 126 146-147; cooking instructions for,
tossed salad, 94 Brown Rice Sushi, 148; 195;
toxins, 10-11 Macaroni and Cheese, Egg, Rice, and Veggie Bake,
traditional aioli, 70 155; 156-157;
tuna: Ratatouille, 138; Wild and Brown Rice with
Mediterranean Tuna Salad, Sesame- Crusted Seasonal Vegetables, 199
113; Tofu Stuffed with wine vinegar, 108
Tuna Casserole, 163; Vegetables, 141; Winter Broccoli Soup, 127
Tuna with a Twist Spaghetti Squash winter squash, 35, 47;
Sandwich, 136 Supreme, 152; Roasted Winter Squash and
turkey: Stuffed Baked Mixed Mushrooms, 190
health note on, 168; Potatoes, 153;
Turkey Meatloaf, 167; Thai Tofu and Squash Y
Weeknight Turkey Stew, 140; yams, 34;
Marsala, 168 Tomato and Squash health note on, 145;
See also poultry dishes Tart, 139; Lentil and Yam Curry
turnips, 35 Vegan Patties, 151; with Broccoli, 203;
Tuscan Tomato Soup, 126 Vegetarian Chili, 149; Yam Casserole, 189;
Twain, Mark, 124 Vegetarian Jambalaya Yam Shepherd’s Pie,
with Smoked Tempeh, 144-145
V 142-143; yeast, nutritional, 91
variations to recipes, 4 Yam Shepherd’s Pie,
vegan diet, 3 144-145 Z
Vegan Patties, 151 veggie burgers/meatloaf, 42 Zesty Marinated Vegetables,
Vegetable Broth, 117 velouté sauce, 66 107
vegetable flowers, 19, 20 vinaigrette dressings: zinc, 43
vegetable protein, 42 Basic Vinaigrette, 108; zucchini, 34;
vegetable reductions, 58 Mustard Vinaigrette, 102; Wheat-Free Zucchini
vegetable side dishes Orange Vinaigrette, 101 Pizza, 169;
See side dishes vinegar, 108 Zucchini Brownies, 213;
vegetables: vitamins: Zucchini- Pineapple
benefits of eating, 18; contained in vegetables, 18; Bread, 215

226
Elson M. Haas, MD, is an integrated medicine practitioner with
more than thirty-five years of experience. He is founder and director
of the Preventive Medical Center of Marin in San Rafael, CA. Haas
is author of seven popular books on health and nutrition, including
Staying Healthy with the Seasons, Staying Healthy with Nutrition, and
The New Detox Diet. Visit him online at www.elsonhaas.com.

•••••

Patty James, MS, holds a master’s degree in holistic nutrition and is

a certified natural chef. She was founder and director of Patty James
Cooking School and Nutrition Center in Sebastopol, CA, the first
certified organic cooking school and nutrition center in the country.
James is a frequent speaker at public schools, businesses, markets,
and food- and health-oriented events. She works as a nutritional
consultant both with individuals and with groups such as schools
and health care providers. Visit her online at www.pattyjames.com.

227
 COOKBOOKS Includes nutritious,
fun recipes that

JAMES
HAAS
kids love!
Over 100 Tasty, Nutritious
Recipes for the Whole Family
Includes tips for: Is there a vegetable boycott in effect in your family?

More Vegetables, Please!

Tempt them with the delicious recipes for hummus,

More
Adding vegetables macaroni and cheese, pizza, and chicken pot pie in More
to your family’s Vegetables, Please!, and you’ll learn that even finicky
favorite dishes eaters are surprisingly easy to reform.

Vegetables,
Making vegetables Created by renowned doctor and nutrition specialist
taste good with Elson Haas and natural chef and nutritionist Patty
seasonings and sauces James, the recipes in this book—over 100 in all—
Changing your offer fresh ideas for changing the way you prepare
vegetable choices vegetables to make them appealing, even to picky eaters.

Please!
with the seasons You’ll learn how to make simple transitions into
healthier eating with tasty, easy-to-prepare sauces and
Encouraging the spreads, sandwiches, entrees, and even desserts that
whole family to get incorporate these naturally nutrient-rich foods. Soon,
excited about food even the most anti-veggie factions will be not only
and nutrition eating, but enjoying vegetables each and every day.
Over 100 Easy & Delicious
" Elson Haas and Patty James combine forces to create
an approach that makes it fun and easy to enjoy a Recipes for Eating Healthy
health-promoting, delicious, and balanced diet.
—LORNA SASS, author of Short-Cut Vegan and
" F
Foods Each & Every Day
Great Vegetarian Cooking Under Pressure

ELSON M. HAAS, MD, is an integrated medicine practitioner, founder and director of the
Preventive Medical Center of Marin in San Rafael, CA, and author of seven popular
books on health and nutrition. Visit him online at www.elsonhaas.com.

PATTY JAMES, MS, is a certified natural chef, nutritional consultant, and founder of the
© Duncan Garrett

first certified organic cooking school and nutrition center in the country. She is a frequent
speaker at food- and health-oriented events. Visit her online at www.pattyjames.com.

newharbingerpublications, inc.
ELSON M. HAAS, MD
PATTY JAMES, MS
www.newharbinger.com