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Soups
and Stews
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Red
Lentil
A hearty soup with sweet squash, carrots and parsnips; flavored
by basil, thyme and oregano; a great staple
Chickpea Vegetable
A thick stew with lots of root vegetables, celery, turmeric and
bay
Cream of Cauliflower
A delightful blend of cauliflower, onion and potato
with fresh dill and umeboshe plum vinegar
Gypsy Soup
A colorful spicy mix of garbanzo beans, sweet potatoes, carrots,
squash, peppers, tomatoes, green beans or peas and warm spices
Vegetable Noodle Soup
Japanese soba noodles in a kombu-based broth
with shitake mushrooms, greens, carrots and onions
Russian Beet and Cabbage Borscht
Velvety and rich with potatoes, carrots and celery; made delectable
with
caraway, tomato and honey, excellent complimented by yogurt or sour
cream
Black Turtle Bean Soup
Tasty and thick with garlic, squash and basil
Yellow
Split Pea
Split peas in a brothy soup with summer vegetables of zucchini and
celery
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Carrot
Ginger *
A smooth, soothing blend of sweet carrot and pungent fresh ginger
with
cinnamon, allspice, fennel, mint and lemon, pureed with toasted
cashews
Miso Soups
Miso Vegetable and Tofu – heartier with garlic, vegetables
and herbs
Miso Squash – sweeter and smooth
Miso Shitake Daikon – more Japanese, enhanced with sea
veggies and scallions
Miso Ginger – with snow peas and watercress
Mushroom Barley (Dairy optional)
A tasty version with brown and shitake mushrooms,
pearl barley, navy beans, sherry and parsley
Green Split Pea
Smooth and full of root vegetables and herbs
Brazilian Black Bean *
A tangy, zippy, filling soup with carrot, peppers,
tomatoes, cumin and hints of orange and cilantro
Vitality Fish Soup
A strengthening mix of white fish, daikon radish, burdock root,
shitake mushrooms, carrot, ginger and wakame in a healing kombu
dashi (broth)
Southwestern Corn and Sweet Potato
A beautiful soup accented by red bell peppers, cilantro and lime
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Whole
Grains
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BASICS
Rice
Long grain brown – lighter for warmer days
Short grain brown – heartier for cooler days
Sweet rice – sticky and filling
Wehani rice – chewy texture, red-brown color and nutty
flavor
Wild rice – hearty and textured, good mixed with other
grains
Barley
Chewy grain high in protein and beneficial to the liver
Kasha
Hearty roasted buckwheat with a comforting texture
Millet
A very alkalizing grain with a soft texture and lovely yellow color
Quinoa
An ancient Inca grain with excellent protein and a light, fluffy
texture
Oats
Soft and comforting when cooked and a crunchy snack if toasted
Polenta
Soothing cornmeal that cools and can be cut in pieces like cake
or topped with salad or a main dish
Cous-Cous
Light and fluffy grain derived from wheat, with a pasta-like flavor
Amaranth
An ancient Aztec grain high in nutrients with a nutty, light flavor;
needs to be combined with other grains
"Let
the beauty you love be what you do. There are a thousand ways to
kneel and kiss the ground." -- Rumi
"You
have every right to be highly pleased with yourself for making food
choices that show wise and life-affirming judgement." -- John
Robbins
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GRAINS WITH A LITTLE EXCITEMENT
ADDED
Brown Rice with Walnuts, Cashews or Pecans
Nuts added to basic rice provides extra protein and flavor
Brown and Wild Rice With Gomashio
A good blend with toasted sesame seed condiment
Polenta With Pine Nuts, Fresh Rosemary and Basil
Fresh herbs and nuts give this a lovely Italian flavor
Kasha with Onions and Thyme
Onions and thyme add a savory tint to this nutty grain
Cornbread (Dairy-eggs)
A delightful bread made with organic eggs and maple syrup and a
hint of orange
Poppyseed Cornbread
A scone-like bread with fresh corn and poppyseeds
Quinoa Corn Salad with Basil
Tasty dish enhanced by garlic, scallions, olive oil and brown rice
vinegar
Millet with Pecans and Squash
A warm, cozy and sweet dish
Lemony Ginger Cous-Cous
Zingy, pungent and light
Tabouli
Bulger wheat salad with tomatoes, scallions, olive oil, lemon, mint
and parsley
Mixed Grain Pilaf *
A wonderful blend of three different rices, barley, wheat or rye
berries and added carrot, onion, celery, Italian spices, mustard
and tamari
Baked Lemon Rice
Light basmati rice baked in vegetable broth with onions, chives and
lemon peel
Brown Rice Nori Rolls *
Vegetarian sushi filled with carrots, scallions, cucumber or avocado,
umeboshe plum paste and sesame seeds; served with wasabi and tamari
Green Breakfast *
An awesome nutritious cereal made with ground oats, sunflower, sesame
and flax seeds, wheat germ, soy lecithin, bee pollen and spirulina;
just add a little hot water, soy or rice milk and maple syrup and
you’re ready to go
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Pastas
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Miso Tahini Udon Noodles
Rich pasta with red peppers and scallions
Quinoa Spirals and Veggie Stir Fry
Softer noodles mixed with garlic, onion, carrot, broccoli and mushrooms
Soba Noodles in Spicy Peanut Sauce
Wild yam and buckwheat pasta with sweet and
spicy Thai sauce, red cabbage and bean sprouts
Pesto Garlic Parsley Ribbons
Noodles with garlic, pine nut olive oil and basil pesto
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Noodle Kugel (Dairy-eggs)
A tasty traditional dish with tahini, apples, raisins, walnuts,
cinnamon and maple syrup
Penne Pasta with Squash and Tomatoes
A lovely dish flavored with tumeric and tahini
Elbow Noodles with Cashew Cream
A dairy free alternative to macaroni and cheese, using a rich nut
cream
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Beans
& Legumes
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Aduki Beans and Squash
Excellent for the kidneys, adukis have a sweeter flavor enhanced
by garlic and squash
Middle Eastern Hummus *
Smooth and tasty chickpea spread with garlic, olive oil, lemon and
tahini
Anasazi Beans with Carrots and Zucchini
Colorful beans with dried basil and light vegetables
Pintos with Onions, Peppers and Tomatoes
Good texture and flavor with a spicy garlic, chile background
Pintos with Fresh Corn and Squash
A comforting dish; great for filling tortillas
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Kidney Bean and Seitan Chili
Enhanced by carrot, garlic, tomato and cayenne pepper
Green Lentils with Indian Spices
A hearty legume dish with cumin, coriander and curry powder
Baked Beans with Miso and Apple Butter
A rich, sweet, tangy vegetarian variation
Black Eyed Peas with Mushrooms and Onions
Beautiful dish with savory vegetables and tamari
Light Spice Mung Bean Dahl
Rich bean dish with spices and fresh vegetables
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Tofu,
Tempeh & Seitan
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TOFU
- A protein rich product made
from cultured soybeans
Tofu, carrot, squash and cashew sauté
A wonderfully sweet and soft dish with tahini and turmeric
Tofu Vegetable Stir Fry
Cubed tofu chunks with corn, shitake mushrooms, carrots and broccoli
Baked Tofu with Shitake Mushrooms and Cashews
Chewy tofu cutlets in a savory miso tahini sauce
Tofu Polenta Quiche *
A rosemary polenta crust and cheese-like tofu filling with lots
of garlic, basil, mushrooms, leeks, zucchini and fresh tomatoes;
beautiful for a special brunch
Tofu Scramble
Crumbled tofu with onions, peppers, scallions, tomatoes, turmeric
and tamari
Tofu Leek Mushroom Stroganoff
*
Rich and creamy with miso, sunflower cream and umeboshe paste;
excellent over noodles or rice
Tofu Nori Rolls *
Brown rice rolls with marinated tofu, ume paste and sesame seeds;
served with tamari wasabi sauce and pickled ginger
Tofu Salad
A light dish with carrots, celery, scallions, crumbled tofu, olive
oil, lemon and tamari
Tofu Burgers
Patties with tofu, potato, garlic, onion and carrot
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TEMPEH
- A protein rich product made from cultured soybeans
Tempeh with Broccoli, Grilled Garlic and
Grated Beets
Flavored with toasted sesame oil
Baked Pesto Tempeh
Crunchy triangles with garlic and basil; drizzled with olive oil
Tempeh with Kabocha and Daikon
This dish is saucy and sweet with an apple juice tamari marinade,
smooth squash and chunks of pungent radish
Baked Citrus Thyme Tempeh
Steamed tempeh in a light, zingy and savory marinade; good served
with sliced cucumbers
Miso Tahini Tempeh Stir-Fry
Cubed tempeh with asparagus, shitake mushrooms, petipan squash and
garlic with a savory and rich flavor
SEITAN - Made
from wheat gluten; has high protein and a tamari flavor
Caribbean Roti Mix
Seitan, garbanzo beans, squash, carrots, peppers, sweet potatoes,
spices, lime and cilantro; awesome for filling tortillas, served
over rice or with pasta
Garlic Seitan Stir-Fry
Tasty seitan with carrots, mushrooms, onions and boc choy
Jerk-Marinated Seitan
Baked seitan in a flavorful mix of caramelized onions, allspice,
lime and cilantro
Seitan with Roasted Pears and Wild Rice *
Sweet and hearty casserole dish with textured rice, soft pears and
chewy seitan chunks
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Fish
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Baked Salmon
Marinated in lemon, dill, garlic and tamari
Broiled Salmon Walnut Nori Rolls *
Delectable walnut-brown rice rolls filled with garlic-ginger salmon,
avocado, cucumber,
scallions, umeboshe paste and sesame seeds; excellent with pickled
ginger and wasabi tamari
Salmon Risotto
Made with brown rice, carrots, zucchini, scallions,
tomato, olive oil, garlic, Italian spices and lemon
Smoked Salmon Pasta Salad
A lovely mix of corn, snow peas, red onions, arugula and salmon
tossed with pasta in a garlic vinaigrette dressing
Tuna Steaks in Tangy Cilantro Marinade
Lemon, olive oil, ginger, garlic and cilantro make this dish enticing;
excellent served in the marinade over grain
Light white fish includes cod, scrod, carp,
bass, trout.
White fish steaks include halibut, sea bass, swordfish.
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Baked Light White Fish with Shitakes
and Onions
Marinated in white wine and served with the sautéed vegetables
Light White Fish in Mustard Marinade
Baked in a smooth and tangy sauce with lemon, thyme and horseradish
Light White Fish with Herbs and Lime
Fresh and flavorful with a lovely blend of parsley, garlic, paprika,
tomatoes and scallions
Spicy White Fish Steaks
Complimented by cumin, cilantro, carrot, onion, tomato and chile,
this fish packs a punch
Light White Fish in Broth with Noodles
and Vegetables
Japanese kombu dashi (broth), soba noodles, red pepper, boc choy,
carrots and ginger
Poached White Fish Steaks with Mushroom Sauce
A saucy dish with white wine, mushrooms, bell peppers and savory
herbs
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Vegetables
click
here for Sea Vegetables
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Boc Choy, Garbanzo, Artichoke Salad
A flavorful and textured mix, tossed with a light vinaigrette
Pressed Salad
Cabbage, radish and beet traditionally brushed with salt and pressed
Steamed Beet and Carrot Salad
Naturally sweet and beautiful
Fresh Green Salad
Lovely mix of baby lettuces, green onions, cucumber
and sprouts dressed with a light vinaigrette
Cabbage, Carrot, Basil Slaw
Fine julienne vegetables in a creamy tofu-basil mayonnaise
Guacamole with Roasted Corn *
Spicy and fresh with tomatoes, chile, red onions and sweet corn
Umeboshe Cabbage
The best tangy and sweet red cabbage dish ever
Broiled Portobello Mushrooms
Marinated in a savory mix of garlic, tamari, vinegar and sherry
Marinated Beets and Red Onions *
Tossed in a luscious blend of lemon, orange juice and umeboshe vinegar
Sweet Basil Carrots
Wonderful steamed carrots tossed with olive oil, maple syrup and
fresh basil
Butternut Squash and Onions
Savory oregano flavor and melting texture
Baked Sweet Potatoes
Simple and yummy
Rosemary Roasted Root Veggies
Delectable dish of squash, carrot, parsnips, garlic and onions in
tamari, sesame oil and rosemary
Baked Delicata Squash Rings
The makes a pretty side dish; brushed with oil, salt and pepper
and baked
Roasted New Potatoes
Scrumptious and lightly browned with olive oil
Coconut Mashed Yams
Smooth and tasty with coconut milk and thyme
Cinnamon Acorn Squash
Halved,drizzled with maple syrup and baked to perfection
Sautéed Chard with Onions
Enhanced with garlic and tamari
Lemon Garlic Asparagus
Light, crispy and fresh
Miso Tahini Asparagus and Mushrooms
A savory and saucy side dish
Steamed Kale
Simple and good for you
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Steamed Tamari Watercress
A beautiful pungent and fresh green vegetable
Sautéed Garlic Spinach
Warm and savory
Collard Greens with Caramelized Onions
Bitter and sweet all rolled into one
Mixed Greens and Walnut Sauté
Kale, collard greens and mustard greens with tamari
Sesame Broccoli
Bright green with little sesame snow flakes
Balsamic Green Beans
Boiled green beans tossed with balsamic vinegar
Broccoli and Carrots
Bright and beautiful cooked with a little toasted sesame oil
Kale, Beets and Sunflower Seeds
Grated beets sautéed with fresh greens and seeds
Cabbage, Cashews and Kale
Extra yummy with red cabbage and tamari
CREATE YOUR OWN
STIR-FRY!
Choose up to five from the following list:
Onions, carrots, broccoli, cabbage, mushrooms, corn, squash, Scallions,
pea pods, tomatoes, cauliflower, zucchini, celery, bean sprouts,
kale, arame, hiziki, sunflower seeds, cashews
Choose one of the following flavors:
miso-tahini, lemon-garlic, pesto, curry, toasted sesame
Sea
Vegetables
Arame with Daikon and Burdock
Sautéed with onion and tamari
Hiziki with Carrot and Lotus Root
Strengthening and energizing
(subject to lotus root availability)
Wakame Salad with Cucumbers
Light and chewy sea vegetable with umeboshe vinegar,
orange juice, toasted sesame oil and sesame seeds
Arame Sea Vegetable Salad
Lovely carrots and red cabbage tossed with dill, tamari, vinegar
and toasted sesame seeds
Hiziki, Squash and Broccoli
Rich and filling with tamari, lemon juice and sesame oil
Arame with Sweet Corn and Onions
Beautiful yellow corn sautéed with the onions
and black sea vegetable in herbs and sesame oil
Sea vegetables can also be added to many of the soups, basic grains
and stir-frys.
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Desserts
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Vegan Chocolate Cake
A light and moist cake sweetened with maple syrup and cocoa powder;
can be enhanced with orange or mint zest or topped with maple tahini
frosting
Creative Cous-Cous Cakes
Light and cool cake with a cous-cous bottom and jelled topping,
made with maple syrup and apple juice, also excellent for breakfast;
choose one of the following flavors:
Blueberry • raspberry-pear • cinnamon apple-raisin •
orange-cranberry • blackberry-peach
apricot-ginger • strawberry-vanilla • banana-mango-coconut
• kiwi-lime • chocolate-almond
Squash Pie
Delectable cinnamon squash filling sweetened with maple syrup and
apple juice, with an oat, nut, barley malt crust, topped with toasted
pecans (Also good: Parsnip Pie)
Poached Pears in Raspberry Sauce
Softened sweet pears filled with raspberry sauce and toasted almonds
and served on a bed of orange sauce
Apple Crisp
Warm apples and raisins layered with toasted oats, nuts and seeds,
sweetened with maple syrup and apple juice; extra yummy served with
warm amasake
Peanut or Almond Butter Cookies
Crunchy, rich and satisfying; sweetened with maple syrup
Date Nut Bars
Rich oat and nut bars with a smooth orange-date filling
Carrot Cake
A not overly sweet cake with raisins and walnuts; topped with tahini-maple
tofu icing
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Crispy RiceTreats
Crunchy, gooey favorites with tahini, barley malt, maple syrup and
toasted almonds
Pine Nut and Anise Cookies
Wonderfully tasty and crunchy with whole pine nuts and anise seed,
sweetened with maple syrup
Pine Nut and Anise Cake with Orange Compote
Moist cake served with bright orange compote
Double Chocolate Cookies
Not-too-sweet cake-like cookies made with oats, apple sauce, soy
milk, dairy-free chocolate chips and maple syrup
Tofu Chocolate Cheesecake
A creamy jelled chocolate filling sweetened with maple syrup on
an oat-nut crust
Lemon Kanten
Light and refreshing jelled dessert made with apple juice, agar
agar,
amazake, or brown rice syrup; can be cut in pieces for a sweet snack
(Other fruit kanten also available)
Amazake Pudding with Toasted Almonds
Rich and creamy rice cream, thickened with kuzu root
Dried Fruit Compote with Cashew Almond Cream
Rich, nutritious and naturally sweet stewed apricots, prunes and
raisins with lemon zest; served with a rich nut, dairy-free cream
Granola
Crunchy oats, almonds, sunflower seeds, sesame seeds and raisins
or coconut, sweetened with barley malt, apple juice and maple syrup;
wonderful as a snack or breakfast cereal
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Condiments
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Gomashio *
Traditional toasted sesame condiment, slowly
and consciously pan-toasted and ground; an excellent source of extra
calcium and good on top of most dishes; can replace table salt
Dulse and Pumpkin Seeds
Toasted high-protein condiment or snack
Turnip Pickles
Crunchy and pungent in tamari, brown rice vinegar and fresh ginger
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Lotus Root Saffron Pickles
Super flavorful, cooked in brown rice vinegar; a delectable addition
to a meal (subject to lotus root availability)
Sea Palm and Sunflower Seeds
Roasted sea palm with crunchy seeds
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