Salsa
2 medium tomatoes
¼ medium onion
4 sprigs cilantro
2 cloves garlic
½ tsp sea salt
2 Tbsp fresh lemon or lime juice
1 jalapeno pepper
1 red pepper
Chop ingredients into small pieces and put in the food processor
and pulse to desired consistency. Adjust amount of jalapeno pepper
to desired level. (1/3 of the pepper is mile, 2/3 is medium and the
full pepper is hot a spicy!)
Avocado Spread
Ripe avocados
Tomatoes, chopped (optional)
Desired spices
Dash of organic lemon or lime juice
Mash avocados and add other desired ingredients. This spread is a
healthy alternative to cream cheese for rice cakes or bagels.
Guacamole
2 ripe avocados
½ red onion, minced (about ½ cup)
1/3 – 1 whole jalapeno pepper, stems and seeds removed, minced
2 Tbsp cilantro leaves, finely chopped
1 Tbsp fresh lime juice
½ tsp sea salt
½ ripe tomato, seeded and chopped
Scoop out ripe avocado and mash. Add onion, cilantro, lime and
salt and mash some more. Add hot pepper according to your preference.
(Be careful to wash hands thoroughly after touching the hot pepper
and do not touch your eyes or eye area.)
Cover the dish with plastic and chill for at least an hour.
Add the tomatoes just before serving.
Serve with fresh vegetables, corn chips, or pita bread.
Avocado Lime Salsa
2 large avocados
2 medium tomatoes, seeded and finely chopped
1 red onion, finely chopped
6 Tbsp fresh lime juice
1 Tbsp olive oil
1 ½ tsp sea salt (adjust to taste)
1 jalapeno, seeded and minced (optional)
1 clove garlic
Halve, pit and peel avocados. Chop avocados into tiny pieces and in
a medium mixing bowl stir together with remaining ingredients.
Salsa may be made 4 hours ahead and chilled, covered.
Great dish to bring to a party!
Vegetable Medley
1 medium potato, peeled and cut into ½-inch pieces
1 medium yam (or sweet potato), peeled and cut into ½-inch pieces
1 red bell pepper, seeded and cut into ½-inch pieces
2 carrots, peeled and cut into ½-inch pieces
5 Tbsp. olive oil
1 onion, thinly sliced into rings
2 small (or 1 large) zucchini, cut crosswise into ¼-inch thick pieces
Salt and pepper to taste
1 pint cherry tomatoes, cut in half
½ cup grated organic Parmesan cheese
¼ cup organic croutons
Preheat the oven to 400 degrees.
Toss the potato, yam, bell pepper, carrots and 2 Tbsp of olive oil in a large baking
dish to coat. Sprinkle with vegit or spike and toss until coated. Spread vegetables
evenly over the bottom of the pan.
Place onion slices over the vegetable mixture. Place zucchini over the onion.
Drizzle 2 Tbsp of olive oil over the mixture. Sprinkle with vegit or spike.
Place cherry tomatoes over the zucchini.
Stir the Parmesan and croutons in a small bowl to combine. Sprinkle the Parmesan
croutons over the vegetables in the baking dish. Drizzle with the last Tbsp of olive oil.
Bake uncovered until the vegetables are tender and the topping is golden brown, about
40 minutes. Garnish with fresh parsley, if desired.
Why are Potatoes Good for You?
Potatoes are rich in Potassium, Vitamins B6 and C and contain an essential amino acid lacking in
grains (lysine). They are rich in dietary fiber and low in calories. The skin is the most
important part, which is why you want to eat organic potatoes. Potatoes are listed #9 on the
Environmental Working Group’s 2011 “Dirty Dozen” list. The most common sources for potatoes in
the American diet are French fries, hash browns, and potato chips. Baked potatoes are typically
smothered with fatty toppings.
Fun Facts: Potatoes originated from Peru. Boiled potato skins were used as dressings for wounds
in Third World countries.
Garlic Mashed Potatoes
Puree roasted garlic, cooked potatoes and olive oil together to make great garlic mashed potatoes.
Salt and pepper to taste.
Oven Roasted Potatoes and Vegetables
2 Lbs Red Potatoes
1 Red Bell Pepper
1 Zucchini Squash
1 Lb Baby Carrots
1 Tbsp Olive Oil
1 clove Garlic, minced
1 medium Onion
Italian Seasoning
Quarter Potatoes. Chop Zucchini, onion, and red pepper.
Line baking dish with olive oil to which minced garlic has been added.
Pour in vegetables and toss around to coat with olive oil.
Sprinkle with Italian seasonings or favorite spices.
Bake at 450 degrees for 15 – 20 minutes, stirring once.
Vegetables should be tender and slightly browned.
Winter Garden Pasta
8 oz whole grain spaghetti
1 cup broccoli florets, chopped
1 cup red pepper, chopped
1 cup zucchini, chopped
1 cup carrots, shredded
1 – 14 ½ oz. can diced tomatoes
1 – 15 oz can of white beans, rinsed and drained
2 Tbsp tomato paste
2 cloves garlic, minced
¼ tsp salt
¼ tsp cayenne pepper
2 Tbsp fresh parsley, chopped
1) In a 4-quart Dutch oven cook pasta. Add broccoli, red pepper, zucchini,
and carrots to the pasta for the last 3 minutes of cooking. Drain and
return to Dutch oven.
2) Stir in diced tomatoes, beans, tomato paste, garlic, salt and pepper.
Heat through. Stir in parsley.
3) Add salad with pasta as a side dish.
Ginger
What is it? Often called ginger root, Ginger is actually a knobby horizontal stem –
known as a rhizome – that grows underground and has a warm, spicy, slightly citrus
flavor. It has been used in China, the Mediterranean, the West Indies, and other
regions for its culinary and medicinal properties.
Why Ginger is good for you:
1) Soothes troubled tummies
2) Fights inflammation
3) Provides anti-oxidants
Double-Gingered Orange Carrots
Easy – Cooks in 10 Minutes!
Use a sharp vegetable peeler to slice ginger into long, thin shavings.
1 ½ Lb carrots or baby carrots
2 tsp. olive oil
¼ tsp. salt
¼ cup orange juice
1 – 1-inch piece fresh ginger, peeled and shaved or cut in very thin slices
2 Tbsp chopped toasted pecans
1. Halve carrots lengthwise. Cut into 3-inch pieces or use baby carrots.
2. In skillet, cook carrots in hot olive oil over medium heat for 10 minutes
stirring once. Add orange juice, fresh ginger and salt; toss to coat. Cook,
covered, 6 to 8 minutes or until carrots are tender. Uncover; cook 2 minutes
or until liquid is reduced by half.
3. Sprinkle with nuts. Serve.
Mashed Potatoes with Cauliflower
5 large Russet or Red Potatoes, peeled and quartered
1 head cauliflower
3 Tbsp Butter
1 ½ tsp sea salt
¼ tsp cayenne pepper
1 Tbsp fresh oregano
1) Cut cauliflower into florets. Bring a large pot of spring water to a boil.
Add potatoes and cauliflower and return to boil. Cover and simmer until soft,
20 – 25 minutes.
2) Drain Potatoes and cauliflower, saving ¾ cup cooking broth.
3) Using an electric mixer, mash vegetables, adding back broth as needed for a
smooth consistency.
Add butter, salt, and pepper. Transfer to a bowl.
Sprinkle with fresh oregano.
Serves 8.
Garnet Yam – Almond Soup
1 ½ - 2 Lbs Garnet Yams
1 Tbsp. safflower oil
1 small onion, chopped
1 large clove garlic, minced
3 cups tomato juice
2 tsp. fresh ginger root, minced
2 Tbsp. cayenne pepper
1 tsp. ground allspice
1 – 15 oz. can vegetable broth
½ cup smooth natural almond butter
1) Prick Yams, bake at 350 degrees for 45 minutes
2) Heat oil in a large pan. Add onion – brown 2 – 4 minutes.
Add garlic and cook for 1 minute more. Stir in juice, broth,
cayenne pepper, ginger and allspice. Adjust the heat and cook
for 10 minutes.
3) Peel the yams and mash into small pieces. Add the mashed
yams to the pot. Add almond butter. Combine well. Thin the
soup with water, if so desired.
Nutrition Bonus: Vitamin A, Vitamin C, Potassium, Magnesium
Vegetarian Chili
2 Tbsp. extra virgin olive oil
4 cloves garlic, minced
1 medium onion, finely chopped
2 medium yams, peeled and cut into 1-inch cubes
2 cups broccoli florets, cut into ½ inch pieces
5 Tbsp. chili powder
1 Tbsp. cumin
1 Tbsp. dried oregano
1 tsp. paprika
½ tsp. sea salt
1 red bell pepper, cored, seeded, and chopped
1 cup corn kernels (fresh or frozen)
2 – 28 oz. cans diced tomatoes with juice
2 – 15 oz. cans black beans, rinsed and drained
1. Heat oil in large pot over medium heat. Add garlic and onion.
Sauté until onion is slightly translucent (about 4 minutes.)
2. Add the yams, broccoli and spices, then stir until powders evenly
coat vegetables. Cover and cook 5 minutes, stirring occasionally.
3. Add bell pepper and corn, then stir. Cover and cook 5 minutes,
stirring occasionally.
4. Add tomatoes and black beans. Simmer uncovered for 25-30 minutes.