J

Z

Janice Zunde Health

• Certified Holistic Health Coach • Diabetes Nutrition Expert

Facebook

RECIPES

Click on recipe type to view all

Asian Watercress Salad

Barley Sun Salad

Big Summer Mix Salad

Black Bean Salad

Cabbage, Sprout and Asparagus Salad

Carrot Raisin Salad

Cold Soba Noodle Salad

Dandelion Salad With Warm Hazelnut Vinaigrette

Fresh Salad

Grated Daikon Salad

Kale and Sprout Salad

Late Summer Corn Salad

Light and Simple- Salad

Pressed Nappa Cabbage, Carrot and Black Sesame Salad

Tofu Whipped Cream

Chocolate Covered Pomegranate

Dark Chocolate Mousse

No Bake Oatmeal and Chocolate Chip Cookies

Golden Gravy-Sauces and Dressings

Millet with Roasted Sunflower Seeds

Pumpkin Pie with Pumpkin Seed Crust

Dulse Dressing-Sea Vegetable

Nori Ginger Tofu Scramble

Butternut Apple Skewers

 Roasted Kabocha Squash

Aduki Squash Stew

Cauliflower, Pear and Fennel Soup

Creamy Parsnips Soup with Polka Dots

Zucchini Vichyssoise

Cilantro Mango Chicken

Home Touch Trail Mix

Tempeh Croutons

Mint Lassi

Raw, Nutty, Not Tuna Salad

Sprout Salad

Tricolor Salad with Creamy Raspberry Dressing

Salads

Asian Watercress Salad

Prep Time:  5 minutes

Cooking Time:  0

Yields:  4 people

Ingredients:

1 bunch washed watercress

1 cup carrots, grated

1 1/2 tablespoons toasted sesame oil

2 tablespoons umeboshi plum vinegar

1/2 cup baked tofu

Directions: Tear watercress into small pieces.  Mix with carrots in a salad bowl.  Drizzle sesame oil and vinegar over salad and toss.  Dice tofu into bite-size pieces.  Serve in individual salad bowls and sprinkle tofu onto each.

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

Barley Sun Salad

Prep Time:  20 minutes

Cooking Time: 60 minutes

Yields:  8 people

Ingredients: 

1 cup hulled barley

2 1/4 cups water

1/4 teaspoon sea salt

2 bunches arugula

1/2 cup sunflower seeds

1 carrot, chopped

1/2 bunch scallions, finely chopped

2 tablespoons olive oil

Juice of 1 or 2 lemons

Directions: 

Place barley, water and salt in a pot. 

Bring to a boil; reduce heat to low and simmer, covered for 45 minutes.

Wash arugula and chop into small pieces. 

Place sunflower seeds on a cookie sheet and toast for 5 minutes in a 350-degree oven, being careful not to burn them. 

When the barley is cooked, transfer to a large mixing bowl, add all ingredients and mix well. 

Add salt and pepper if desired.

Big Summer Mix Salad

Prep Time:  10 minutes

Cooking Time:  0 minutes

Yields:  2 people

Ingredients: 

1/2 bunch spinach (or any favorite greens)

10 garlic stuffed green olives

1/2 cup raw cashews

1/2 small yellow onion 

1/2 red bell pepper

1/2 jalapeno pepper

1/2 cucumber

Dressing:

2 tablespoons tahini

Juice of 1 lime

2 pinches cayenne pepper

Directions: 

Wash and dry all veggies. 

Finely chop all veggies, olives and nuts and place in a large bowl. 

Mix dressing ingredients together with a fork in a small bowl.

Add dressing to vegetables, toss well and enjoy.

Black Bean Salad

Prep Time:  10 minutes

Cooking Time:  15 minutes

Yields:  8 people

Ingredients:

1 tablespoon olive oil

1/2 onion, finely chopped

2 cloves garlic, minced

1 teaspoon coriander

2 teaspoons cumin

Pinch of cayenne

1 teaspoon sea salt

2 cups cooked black beans

1 red pepper, diced

1 yellow bell pepper, diced

Cilantro and fresh lime juice, as garnish

Directions:  

Heat oil in pan.

Saute onions and garlic with spices and salt.

Remove from heat and put into a large bowl.

Add black beans and peppers.

Mix well and serve.

Prep Time:  10 minutes

Cabbage, Sprout and Asparagus Salad

Cooking Time:  3 minutes

Yields:  4 people

Ingredients:

1 pound asparagus cut into 2 inch pieces

1 cup red cabbage, shredded

1 cup green cabbage, shredded

1 cup sprouts

1/4 bunch watercress

2 cup snow pea-shoots

1 tablespoon chopped mint

1/4 cup toasted chopped peanuts

Dressing:

1/2 cup apple cider

2 tablespoons mirin

2 tablespoon tamari or shoyu

1/4 cup rice vinegar

1 tablespoon canola oil

Directions: 

Steam asparagus until tender. Refresh in cold water.

In a small bowl or container with a lid, prepare dressing.

In a large bowl combine asparagus, cabbage, sprouts and dressing.

Serve over watercress and garnish with pea-shoots, mint leaves and toasted peanuts.

Carrot Raisin Salad

Prep Time:  10 minutes

Cooking Time: 0 minutes

Yields:  6 people

Ingredients:

1 pound carrots

1 cup raisins

2 tablespoons umeboshi vinegar

1 tablespoon tamari

1 tablespoon flax oil

Directions: 

Grate carrots by hand or in a food processor.

Place carrots and raisins in a mixing bowl.

Dress with the other ingredients, to taste.

Cold Soba Noodle Salad

Prep Time:  20 minutes

Cooking Time: 15 minutes

Yields:  4 people

Ingredients:

8 ounces soba noodles

6 cups water

1 bunch sunflower sprouts or pea shoots, chopped

1/2 cup chopped red radishes

1/2 cup chopped celery

1/2 cup chopped cucumber

Dressing:

1/2 cup finely chopped fresh basil

1 tablespoon toasted sesame oil

1/4 cup tahini

2 tablespoons tamari soy sauce

2-inch piece grated fresh ginger

Juice of 1/2 lemon

Directions: 

Put soba noodles into a pot of 6 cups boiling water.

Cook until tender, no more than 8 minutes.

Rinse with cold water when finished cooking.

Mix all vegetables and noodles in a large bowl.

Combine ingredients for dressing in a small bowl, or a container with a lid.

Once dressing is combined pour over noodles and mix well.

Dandelion Salad With Warm Hazelnut Vinaigrette

Prep Time:  10 minutes

Cooking Time: 5 minutes

Yields:  4 people

Ingredients:

2 large bunches dandelion greens

2 tablespoons olive oil

3 cloves garlic, minced

1/4 cup hazelnuts, coarsely chopped

1 tablespoon balsamic vinegar

Sea salt and pepper to taste

Directions: 

Wash greens, remove stems and chop into 3/4-inch pieces.

Place greens in a large mixing bowl.

Heat oil in a saute pan on medium.

Add garlic and nuts, stirring constantly for 2 minutes.

Stir in vinegar, salt and pepper.

Pour the hot vinaigrette over the greens and toss well.

Fresh Salad

Prep Time: 5 minutes

Cooking Time: 0 minutes

Directions: 

All the salad greens should be as fresh as possible.

Add as many colors as you can.

Combine different tastes: sweet, pungent, bitter and sour.

Wash greens in plenty of water, at least two changes.

Dry the leaves well (salad spinners are very handy and do the job fast).

If you are not using the greens immediately, wrap them in a moist towel or paper towel and store them in a plastic bag in the fridge.

To revive wilted greens, soak them in ice water for 10 minutes.

Tear the leaves apart with your hands, rather than using a knife.

Toss the greens with a dressing just before serving.

Use only enough dressing to lightly coat the greens.

Notes: 

The world of salads is endless. There may be as many salads as there are ingredients. Green salads, tossed salads, composed salads made with grains, noodles and pasta, beans, salads of raw, cooked, roasted, steamed, marinated vegetables, pressed salads. There are endless possibilities to express your creativity by combining colors, tastes, textures, flavors, composition, decoration, salad dressings, etc.

Fresh salad types: romaine lettuce, Boston, red and green curly lettuce, mesclun mix, radicchio, arugula, watercress, curly endive, Belgium endive, oak lettuce, escarole, mizuna ect.

Grated Daikon Salad

Prep Time:  5 minutes

Cooking Time: 0 minutes

Yields:  4 people

Ingredients: 1 6-inch piece daikon 1/2 bunch flat leaf parsley, finely chopped 4 tablespoons umeboshi plum vinegar 3 tablespoons walnut oil Directions:  Grate daikon and place in a salad bowl.  Blend remaining ingredients and combine with daikon.  Chill for 15 minutes.

Kale and Sprout Salad

Prep Time:  30 minutes

Cooking Time: 20 minutes

Yields:  8 people

Ingredients:

3 TB sunflower seeds

3 TB sliced almonds

3 TB pumpkin seeds

3 cups fresh kale,washed and dried and torn into small pieces, tough ribs removed

1 cup frozen edamame shelled

15 radishes, thinly sliced

1 medium kohlrabi, peeled and cut into matchstick pieces

1 medium carrot, cut into matchstick pieces

1 1/2 cups mung bean sprouts

1 1/2 cups cilantro chopped

2 large avocados cut into 2 inch pieces

Dressing:

3 tsp umeboshi plum vinegar

2 TB rice vinegar

3 TB lime juice

2 TB Braggs Liquid Aminos

1 TB sesame oil

1 tsp maple syrup

2 small shallots finely chopped

6 TB olive oil

Directions: 

Preheat oven to 325 degrees

To make dressing, add all ingredients in a small bowl, and use an immersion blender to combine.

Place sunflower seeds and almonds on a small baking sheet and roast 15-20 minutes till golden. Remove and add pumpkin seeds.

Boil water and add edamame, bringing water back to boil. Drain immediately and rinse in cold water. Shake to dry and set aside. Add kale,edamame, radishes, kohlrabi, carrot, sprouts, avocados, cilantro, almonds and seeds. Pour over dressing. Kale needs to sit with the dressing for a half and hour, in order to soften.

Notes:  This salad is a complete meal. The edamame and seeds are great sources of protein. It will keep for a day in the fridge once dressed. This is also a great salad for anyone with type 1, type 2 or

pre- diabetes, being low in sugar, with tons of fiber and healthy fats.

Enjoy in good health!

Late Summer  Corn Salad

Prep Time:  20 minutes

Cooking Time: 10 minutes

Yields:  6 people

Ingredients:

4 ears of corn

1/2 small red onion, diced

1/2 green bell pepper, chopped

1/2 red bell pepper, chopped

1/2 bunch cilantro, minced

1 tablespoon olive oil

Juice of 1 lemon

Sea salt and pepper to taste

Directions: 

Boil corn in a large pot for 5-10 minutes.

Remove from pot and cool by running under cold water.

Cut kernels from the cobs and place in a large mixing bowl.

Finely dice the onion and peppers, mince the cilantro and add to the bowl with the corn.

Add oil, lemon juice, salt and pepper. Mix well.

Light and Simple- Salad

Prep Time:  5 minutes

Cooking Time: 0 minutes

Yields:  4 people

Ingredients:

4-6 large handfuls of mesclun salad mix

1/4 cup roasted sunflower or pumpkin seeds 

6 red radishes, thinly sliced

Directions: 

Toss all ingredients. 

Serve with the dressing of your choice.

Pressed Nappa Cabbage, Carrot and Black Sesame Salad

Prep Time: 10 minutes

Prep Notes:  Pressing Time: 30 minutes

Cooking Time:  0 minutes

Yields:  6 people

Ingredients:

1/2 medium nappa cabbage, very thinly sliced 1 large carrot, grated 1 teaspoon sea salt Juice of 1/2 lemon 1/4 cup black sesame seeds

Directions:

Toss the cabbage and carrot in a bowl and rub salt into them.

Press for 30 minutes or longer.

Once salad is pressed, rinse the salt off by filling the bowl with water and drain well.

Add lemon juice and mix so that salad is evenly coated.

Top with sesame seeds.

Raw, Nutty,  Not Tuna Salad

Prep Time:  15 minutes

Prep Notes:  Soaking Time: 8 hours or more

Cooking Time:  0 minutes

Yields:  4 people

Ingredients:

1 cup almonds 1 cup sunflower seeds 1-2 stalks celery, finely chopped 1 tablespoon minced dill 1/2 small red onion, finely chopped 1 teaspoon kelp granules Juice of 1 lemon 1/2 teaspoons sea salt

Directions:

Place almonds in a bowl, cover with water and let soak overnight. Do the same with the sunflower seeds.

Discard most of the soaking water and combine nuts and seeds in a food processor or blender. Process until almost smooth.

Combine all ingredients in a large bowl and mix well.

Notes: Serve on a bed of mixed greens with vinaigrette, as a sandwich filling, or roll in a sheet of nori.

Sprout Salad

Prep Time:  10 minutes

Cooking Time:  0 minutes

Yields:  4 people

Ingredients:

1/2 cup daikon, cut into match sticks or grated

1/2 cup carrots, cut into match sticks or grated

1 teaspoon sea salt

1 cup mung bean sprouts

1 cup alfalfa or radish sprouts

1 bunch watercress or arugula, washed and chopped

Dressing:

2 tablespoons tahini

1 tablespoon umeboshi paste

2 tablespoons lemon juice

1 tablespoon mellow white miso

Directions:

Mix carrots and daikon with sea salt, let sit while you prepare remaining ingredients.

Wash sprouts well and place in a large bowl with the greens.

Combine dressing ingredients in a small bowl and mix well.

Add daikon and carrot to the salad bowl.

Pour dressing over salad and toss until well coated.

Tricolor Salad with Creamy Raspberry Dressing

Prep Time:  10 minutes

Cooking Time:  0 minutes

Yields:  4 people

Ingredients:

2 Belgium endives or white part of curly chicory

1 head radicchio

1 bunch arugula

Dressing:

1 10-ounce package Mori Nu silken tofu

1 tablespoon canola oil

3 tablespoons raspberry or umeboshi vinegar

1/4 cup water

1/2 teaspoon sea salt

Directions:

Wash and dry salad greens.

Arrange them over the individual salad platters.

Combine dressing ingredients in a blender and combine until smooth.

Drizzle dressing over the greens

Desserts

Tofu Whipped Cream

Prep Time:  5 minutes

Cooking Time:  5 minutes

Yields:  1 Person

Ingredients:

1 package silken tofu

3 tablespoons maple syrup

1-2 teaspoons vanilla extract

1-2 tablespoons almond or cashew butter

Directions:

Blend all ingredients into a blender or food processor until smooth.

Place in fridge to chill.

Chocolate Covered Pomegranate

Prep Time:  10 minutes

Cooking Time: 60 minutes

Yields:  8 people

Ingredients:

2 pomegranates (seeds only)

1 10 oz bag of high quality organic dark chocolate

Directions: 

Melt chocolate on stove.

Mix in pomegranate seeds until fully covered in chocolate.

Spoon out in droppings onto a parchment lined baking sheet.

Place in the refrigerator for at least 1 hour.

Dark Chocolate Mousse

Prep Time:  10 minutes

Prep Notes:  15

Cooking Time: 10 minutes

Yields:  4 people

Ingredients:

1/2 cup medjool dates soaked in cold water for 2/3 hours

1/2 cup maple syrup

1 tsp vanilla extract

2 cups mashe avocado, about 3 avocados

3/4 cup cocoa or cocoa powder

1/2 cup water

Directions: 

Blend or process dates, maple syrup andvanilla till smooth. Add mashed avocado and cocoa powder. Add water and process until smooth and chill.

Serve chilled and Enjoy!

Notes:  This recipe is great for anyone with type 1, type 2 or pre diabetes who craves a chocolate dessert! The healthy fat and fiber in the avocado, and the fiber in the dates, slow down the digestive process and absorption of the carbohydrate, so that blood sugar does not spike as it would in other desserts.

No Bake Oatmeal and Chocolate Chip Cookies

Prep Time:  20 minutes

Credit:  Melanie Underwood

Cooking Time:  30 minutes

Yields:  8 people

Ingredients:

¼ cup unsalted butter

½ cup almond butter or tahini

¼ cup milk "I generally use hemp or coconut milk"

½ cup granulated sugar

½ cups quick cooking oats "I use gluten free"

2 TB golden flaxseed

½ cup bittersweet chocolate chips

Directions:

1. In a medium saucepan combine butter, almond butter, milk and sugar and cook over medium heat,  

    stirring consistently. Remove from the heat once butter is melted.

2. Stir in oats and flaxseeds.

3. Allow mixture to cool slightly and stir in the chocolate chips. Drop onto parchment lined cookie trays,  

    and allow to set.

4. Keep in the refrigerator.

Notes:  These cookies are both delicious and diabetic friendly as they are low glycemic. Made with gluten free oats, they are also gluten free. They make for a healthy treat, and kids love them.

Pumpkin Pie with Pumpkin Seed Crust

Prep Time:  15 minutes

Cooking Time:  60 minutes

Courtesy of Amie Guyette Hall

Yields:  8 people

Ingredients:

Crust

1 cup spelt flour, plus more for rolling the dough

1/3 cup hulled, raw, unsalted pumpkin seeds

1 TBsp maple syrup or agave nectar

1/4 tsp. sea salt

4 TBsp cold unsalted butter, cut into bits

1 tsp. apple cider vinegar

2 tsp. - 1 TBsp cold water

Filling

2 farm fresh eggs

15 - 16 ounces fresh, baked or steamed pumpkin pureed until smooth

1 cup farm fresh milk, or almond or rice milk

1/2 cup maple syrup or agave nectar

1 1/2 tsp. ground cinnamon

1 tsp. freshly grated nutmeg

1/2 tsp. ground allspice

1/2 tsp. salt

1 tsp. vanilla extract

Optional: Serve with sweetened whipped cream or raw banana ice cream and sprinkle with pumpkin seeds for garnish.

Directions:

Crust

Put the flour, pumpkin seeds, and salt into food processor with fitted metal blade. Process until pumpkin seeds are finely ground.

Add the butter and pulse until mixture resembles coarse meal.

Add maple syrup, vinegar & cold water and pulse until mixture clumps.

Roll into ball and flatten on parchment paper pressing into a large flat circle and chill until firm, about 30 minutes.

Preheat oven to 400°.

On lightly floured board, roll dough into a 12" circle and transfer to 10" pie plate pressing into bottom and up sides. Finish edges. Prick with fork in several places. Line with parchment paper or foil and weight with dried beans or rice. Place in oven for about 10 - 12 minutes. Remove from oven and let cool. Lift parchment or foil and weights and remove them from baked shell. Set aside.

Reduce oven temperature to 350°.

Filling

In mixing bowl, place egg, pumpkin, milk, maple syrup or agave, cinnamon, nutmeg, allspice, salt, and vanilla.

Whisk until smooth.

Pour into baked pie shell.

Bake until filling doesn't jiggle. About 35 - 45 minutes. Set pie on rack.

Serve room temperature or chilled with whipped cream and whole pumpkin seeds if desired.

Notes:  Variation for Crust: Use unsalted sunflower seeds or walnuts in place of the pumpkin seeds.

Variation for Filling: Use canned pumpkin.

Soups

Aduki Squash Stew

Prep Time:  10 minutes

Cooking Time:  60 minutes

Yields:  4 people

Ingredients:

1 pound winter squash (kabocha, butternut)

1 1/2 cups aduki beans, soaked

3 inches seaweed (kombu or wakame)

5 cups of water

Sea salt

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

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

Cauliflower, Pear and Fennel Soup

Prep Notes: Recipe can be doubled

Cooking time: 50 minutes

Yields:  6 people

Ingredients:

4 TB Butter

3 medium leeks, whilte and pale green parts only, chopped into small pieces

1 small fennel bulb, trimmed and chopped ( about 1 1/2 cups)

1 medium parsnip, peeled and chopped

Kosher salt and fresh ground pepper

3/4 cup pear juice or nectar

7 cups chicken or vegetable broth

1 small cauliflower chopped into 1/2 inch pieces

1 large pear, pealed, seeded and chopped

1 tsp dried tarragon, or 1 TB fresh

1/2 cup cocunut or hemp milk

1 tsp lemon juice

Directions: 

Melt butter on mediom temperature in a 4 quart soup pot, and add leeks, fennel and parsnip, with 1 tsp salt, and 1/2 tsp pepper.Cook stirring occassionally till soft. 

Add pear juice and simmer, stirring occassionally, till liquid is reduced, about 6/8 minutes. Add broth and bring to a boil. Add cauliflower and pear, along with 1 tsp salt and 1/2 tsp pepper.Turn heat down to medium / low and simmer until the vegetables are all soft, about 40 minutes.

Stir in the tarragon, and blend with an immersion blender till completely pureed. Add the milk, I use cocunut milk, but hemp or soy may be substituted. Reheat and stir in lemon juice. 

Serve with a sprinkle of tarragon, and enjoy!

Notes:  This soup has a deliciously delicate flavor. It has a very low glycemic load and is perfect for anyone trying to lose a few pounds or struggling with type 1 or type 2 diabetes. It may be made 2 or 3 days before serving, and is perfect for the upcoming holidays.

Creamy Parsnips Soup with Polka Dots

Prep Time:  10 minutes

Cooking Time:  25 minutes

Yields: 4 people

Ingredients:

4-6 parsnips, cut into chunks

1 large yellow onion, cut into chunks

1/2 teaspoon nutmeg

1 teaspoon sea salt

4 cups water

1 cup green peas

Directions: 

Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil.

Cover the pot and simmer 20 minutes, or until the parsnips are soft.

Using an immersion blender puree soup until very creamy. If necessary add more water to get desired consistency.

Add green peas and mix with a spoon.

Once peas are heated through, serve in individual bowls

Notes:  Use 2 cups rice or soy milk and 2 cups water for a more silky texture. Replace some of the parsnips with carrots.

Zucchini Vichyssoise

Prep Time:  30 minutes

Cooking Time:  45 minutes

Yields:  8 people

Ingredients:

1 lb leeks, white part only, sliced

2 cloves crushed garlic

1 lb butternut squash,cut into cubes

2 TB butter or earth balance margarine

2 TB evo 1 1/2 lbs organic zuchinni sliced

1 Litre (4 cups) chicken or vegetable stock

1 cup milk ( I use soy or hemp milk)

3 TB chives for decoration

Directions:

Saute leeks, garlic and butternut in butter and olive oil until softened, but not browned.

Add zucchini and saute a few more minutes.

Add stock and bring to a boil, then lower heat and simmer for about 30 minutes or until all vegetables are softened.

Remove from the stove and liquidize until smooth.

Add milk and season to taste.

Sprinle with chives and serve.

Notes: May be stored in the refridgerator for up to 3 days before serving  frozen.

Credit:  Adapted from Sharon Glass

Salads

Golden Gravy-Sauces and Dressings

Prep Time:  5 minutes

Cooking Time: 15 minutes

Yields:  4 people

Ingredients:

1 medium onion, finely diced

1 cup vegetable stock

3 tablespoon olive oil

3 tablespoons whole wheat or potato flour

2 ounces ghee

Sea salt

Freshly ground pepper to taste

Directions:

In a skillet, saute the onion in the olive oil until brown.

Add the ghee and lower heat.

As the ghee melts, add the flour, stirring constantly to keep it from burning.

After the flour browns, add vegetable stock until gravy thickens.

Savory Snacks

Home Touch Trail Mix

Prep Time:  5 minutes

Cooking Time:  20 minutes

Yields:  10 people

Ingredients:

2 cups almonds, raw

1 cup pecans

2 cups walnuts, raw

2 cups pumpkin or squash seed, raw

2 cups dried cranberries

1 tablespoon olive oil (optional)

Directions: 

In a bowl mix together almonds, pecans, walnuts and seeds. Cover with water and soak overnight.

Preheat oven to 300 degrees.

Rinse and discard soaking water.

Add cranberries and add olive oil. Mix until everything is coated well.

Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot.

Cool and store in air tight glass container.

Notes:  Try any nuts and dried fruit you like. The nuts and seeds do not have to be soaked or can be soaked for a few hours, but doing so helps their digestibility.

Grains

Millet with Roasted Sunflower Seeds

Prep Time:  5 minutes

Cooking Time: 45 minutes

Yields:  4 people

Ingredients:

1 cup millet

1/2 cup sunflower seeds

3 cups water

Pinch of sea salt

Directions:

Wash and drain millet.

Dry-roast sunflower seeds in a skillet over medium heat until they smell nutty, approximately 4 minutes. 

Bring water to boil and add millet and seeds. Cover and simmer for 30 minutes. 

When done, fluff and let sit for 10 minutes. Mix, serve and enjoy.

Notes:  If millet is too dry for you, add more water when cooking. Or add a tablespoon of olive oil when it is done.

Juices/Teas

Mint Lassi

Prep Time:  5 minutes

Cooking Time:  0 minutes

Yields:  2 people

Ingredients:

1 teaspoon ground cumin

Dash of black pepper

1 cup plain yogurt

1/2 cup loosely packed fresh mint leaves

1/2 teaspoon salt

2 cups water

Directions: 

In a skillet, dry roast cumin and black pepper.

Stir frequently, until the aroma is released.

Combine cumin and pepper, along with all the other ingredients, into a blender.

Mix at high speed until mint leaves are well blended.

Serve.

Notes:  This is a drink used in Indian culture to aid in digestion. Traditionally they use black salt which can be found in Indian food markets. For a different taste, ground cardamom or ground fennel in place of the cumin. Try different types of yogurt: cow, sheep, goat or soy.

Sea Vegetables

Dulse Dressing-Sea Vegetable

Prep Time:  5 minutes

Cooking Time: 0 minutes

Yields:  1 people

Ingredients:

1/2 cup water

2-3 tablespoons tahini (sesame paste)

1 tablespoon umeboshi paste

1/2 cup dulse flakes

3 scallions, finely chopped (optional)

Directions: 

Warm the water, add tahini and stir until creamy.

Stir or blend in umeboshi paste. Mix thoroughly.

Stir in dulse and/or scallions.

Nori Ginger Tofu Scramble

Prep Time:  5 minutes

Cooking Time:  5 minutes

Yields:  2 people

Ingredients:

3 sheets nori

1 tablespoon oil

1 package tofu

1 teaspoon freshly grated ginger

2 tablespoons nutritional yeast

1 teaspoon tamari

Directions:

Cut nori sheets into very thin one inch strips (scissors work best).

Heat oil in a skillet.

Crumble tofu and add to skillet once oil is heated

Simmer until tofu is heated

Stir in nori, ginger, nutritional yeast and tamari.

Cook for 5 more minutes or until fully heated through.

Notes:  Sprinkle on toasted sesame seeds for added flavor.

Other Vegetables

Butternut Apple Skewers

Prep Time:  10 minutes

Cooking Time:  30 minutes

Yields:  8 people

Ingredients:

1 medium butternut squash

3 teaspoons cinnamon

2 teaspoons nutmeg

2 tablespoons ghee or coconut oil, melted

2 tablespoons almond or cashew butter

1/2 lemon, juiced

2 tablespoons maple syrup

3-4 apples, chopped

8-10 wooden skewers

Directions: 

Preheat oven to 375 degrees.

Peel and dice butternut squash into about 1-inch cubes.

Mix together the spices, ghee or oil, nut butter, lemon juice and maple syrup. Add a bit of water if too thick (should be like a thick dressing).

In a bowl, pour 2/3 of the mixture over squash and toss, covering all the pieces evenly.

Place squash on a baking sheet and into oven for 20 minutes.

Mix apple into remaining sauce mixture.

Remove squash from oven and allow to cool for a few minutes.

Alternate apple and squash pieces on skewers.

Put back into the oven and bake for 15 minutes or until both are soft.

Notes:  These are great as an appetizer, dessert or snack.  They will keep in the fridge for about 3 days.

Roasted Kabocha Squash

Prep Time:  5 minutes

Cooking Time:  60 minutes

Yields:  4 people

Ingredients:

1 whole kabocha

Directions:

Preheat oven to 450 degrees.

Scrub the squash. Cut in half and scoop out the seeds.

Place halves on a lightly oiled baking dish and cover, baking for 45 minutes.

Uncover and bake for 15 more minutes.

Notes: The skin of the squash is packed with great nourishment and can be eaten when baked. If you do not want the skin, peel the squash and cut into cubes.  Sprinkle your favorite spice on the squash before baking such as cinnamon, thyme, rosemary, curry, cumin or sage.

Tofu

Tempeh Croutons

Prep Time:  10 minutes

Cooking Time:  45 minutes

Yields:  4 people

Ingredients:

1 package tempeh

1/2 cup olive oil

1/2 cup apple cider vinegar

2 tablespoon shoyu

Directions:

Slice tempeh into bite-size cubes.

In a bowl, mix together the oil, vinegar and shoyu.

Add tempeh and mix well.

Place tempeh in a baking dish or on a cookie sheet and bake at 325 degrees until golden brown, about 45 minutes.

Let cool and serve in your favorite salad.

Meats

Cilantro Mango Chicken

Prep Time:  10 minutes

Cooking Time:  30 minutes

Yields:  4 people

Ingredients:

2 whole skinless, boneless chicken breasts, split

8 ounces plain yogurt

1 cup cilantro, finely chopped

1/2 cup fresh lime, juiced

Dash of cayenne pepper

1 cloves fresh garlic, minced

1 large ripe mango, peeled, finely diced

Directions:

Preheat oven to 375 degrees.

Combine1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.

While chicken marinates, puree remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice and 1 cup cilantro in blender.

Bake chicken in a glass baking dish for 25-30 minutes.

Place chicken on serving plates, pour on sauce and sprinkle with mango and extra sauce on side.

Add a sprig of fresh cilantro for garnish.

JaniceZundeHealth© Livingston, NJ   All Rights Reserved 2016   Website by  BOXFULI