Tuesday, April 18, 2006

Tuna Sandwich



Mix everything together and serve w/wholewheat bread.

My Pesto Sauce


1/2 cup of pignoli nuts (opp.: roast ~325)
4 cups of basil
1 1/2 tsp. garlic
1 tsp. lemon juice
salt and pepper
1/2 cup of olive oil
3/4 cup of parmiggiano cheese


Mince everything together in a blender, add 1/2 cup of olive oil and cheese. Good w/any pasta.


Sundried tomatos / Shrimp / Chicken / Cherry tomatos, sliced / Potatoes and french beans etc.

Smoked Salmon Stuffed Endive Appetizer


1 6-7 oz. package of smoked salmon, crumbled
3 heads of Belgian endive
2 nectarines chopped finely
4 oz. crumbled goat cheese
2 tbls. minced sweet red onions
chopped chives


1/3 cup olive oil
2 tsp. fresh squeezed lemon juice
salt and pepper


1. Remove individual endive leaves and arrange on a plate
2. Mix salmon, nectarines, goat cheese, and red onions until just combined
3. Drizzle approx. 1/3 tsp. dressing to moisten the endive
4. Fill each cup w/salmon mixture
5. Garnish w/chives

p.s. excellent!

Salmon Snack

Great App.


Smoked Salmon
salt, pepper
Cherry tomatos (optional)


Roast wholewheat bread in a pan w/a touch of salt, rub it in w/garlic afterwards. Slice avocado place it on top of the garlic bread, add slices of smoked salmon. Great with cherry tomatos!

Arugala - Apple - Avocado Salad

Triple A Salad.. Yummy!


1 Apple
1 Avocado
Walnuts, roasted in honey
Hazelnut oil


Wash and dry arugala. Slice apples and avocado. Roast walnuts in an oven w/honey for about 5-10 minutes, let them cools, then chop 'em up. Mix everything together. Dress w/hazelnut oil. Excellent salad!

My Favorite Chickpea Sandwich!

Chickpea Salad Sandwich (from


1-15 oz can chickpeas, drained well
4-5 tablespoons vegan mayonnaise OR the Tahini dressing
1/2 tablespoon lemon juice
1 tablespoon nutritional yeast
1 stalk of celery, diced in small pieces
fresh dill
pinch of garlic powder
Whole-grain bread


Begin by mashing the chickpeas in a medium mixing bowl, using a fork or potato masher. Leave a few chickpeas whole or just partially mashed for variation of texture. Add the remaining ingredients and mix well. This will make enough for about four big sandwiches, and keeps in the fridge for 4-5 days.

Serves: 4 Preparation time: 5 min.

Saturday, April 15, 2006

Black Bean Salad

Black Bean Salad (from

2 Cups of black beans
1 cup of white corn
4 plum tomatoes
1 medium red onion
1/2 green bell pepper
fresh/dried cilantro or parsley
1/2 tablespoon salt
1/4 cup balsamic vinegar
1 tablespoon olive oil
2 chipotle peppers
1/2 tablespoon minced garlic

1. drain and rinse black beans.
2. drain corn.
3. dice red onion, green pepper, chipotle peppers, plum tomatoes.
4. chop cilantro.
5. mix together. Add salt, oliveoil , garlic and vinegar.
6. chill, covered for at least 4 hours.

Potato Salad

Potato Salad (from

8 medium potatoes, peeled or scrubbed
1 cup fresh or frozen green peas
3 or 4 green onions, sliced
2 apples, diced (peeled or unpealed is your choice)
1/2 cup chopped celery (optional)
1/2 cup sliced pitted black olives (optional)
salt and pepper to taste
Mayonnaise or veganaise

Boil potatoes in salted water until just done, about 20 minutes. Cool. When cool, dice in small pieces. Add the remaining ingredients, except salt and pepper. Add enough tofu mayonnaise to make a creamy dressing over the vegetables. Taste and adjust the salt and pepper to your liking. Make this salad early in the day or the night before so the flavors of the vegetables and dressing blend.

Baby Beets Salad

Beet Salad

Sliced baby beets
Gorgonzolla cheese

Olive oil
Balsamic Vinegar
Minced garlic

Steam asparagus, boil and slice beets, cut in slices endive. Toss asparagus and endive w/dressing. Arrange beets on a plate, top with endive and asparagus, garnish with cheese. Delicious!


Great Guacamole (from

1 ripe Hass avocado
lemon juice
cayenne (powdered)
cilantro (optional)

This is an incredibly easy and addicting dip. Its essential that it be ripe, but not overripe. Cut and peel avocado. Mash with a fork. Add lemon juice, salt and cayenne to taste.Chop a decent sized clove of garlic into fine pieces and add. Optional - chop fresh cilantro leaves and mix in as well. Blend, with the fork, to the texture of your liking; smooth or slightly chunky.

Potato Soup

Potato Soup (from

Ingredients (use vegan versions):
4 smallish potatoes, peeled
1/2 large onion
1 carrot, peeled
1 tablespoon oil
salt and pepper
(optional: veg. broth)

Cut potatoes and carrot into 1-inch cubes, more than cover with water in a saucepan (some veg. broth is also good), and bring to a boil. Saute onion in oil until brown. When potatoes are soft, dump out most of the cooking water except for the last couple of inches, and dump in the onions. Set aside a few chunks of potatoes and some of the onions, then blend the big pot of potatoes and onions with a hand-held blender or mixer, or use a food processor or blender, being very careful not to splash! Add water, veg. broth, or soy milk as needed for desired soup-like consistency. Mash the set-aside potatoes a little, then add them and the onions back to the big pot and stir. Add salt, pepper, garlic, cumin and parsley to taste.

Serves: 4 or soPreparation time: about 25 min.

Kidney Beans

Kidney Beans (from

Ingredients (use vegan versions):
2 tablespoon Canola Oil
2 Medium Onions (finely chopped)
2 inches fresh ginger (peeled and finely chopped)
6 to 8 cloves fresh garlic (pelled, crushed, and finely chopped)
4 large tomatoes (chopped) or 1 26 oz can crushed tomatoes
1 to 2 teaspoon salt
1 teaspoon curry powder
1/2 teaspoon turmeric
1/4 teaspoon paprika
1/4 teaspoon ground cumin seed
1 1/2 cups dried kidney beans or 2 cans
1/2 can tomato paste
2 or 3 sprigs fresh cilantro (chopped).

Dinesh invented the original version of this, but I have modified it extensively. If you use dried kidney beans, you need to soak them for about 8 hours in enough water to thoroughly cover them. Then, drain and place in a pot with enough fresh water to once again cover thoroughly (You may want to add about 1 tsp. salt.). Bring to a boil, reduce heat, and simmer until beans are tender (about 45 min.). Drain and set aside. Heat oil in a large skillet and then saute onions until they begin to wilt. Add ginger and garlic and mix well. Stirring often, allow mixture to cook for about 3 minutes. Add tomatoes and stir frequently until they cook (canned tomatoes are already cooked). Add all the spices and salt (1 tsp for canned tomatoes and 2 tsp. for fresh.) Stir well and allow to cook for 4 to 5 minutes. Stir in the Kidneys and tomato paste and cook another 4 to 5 minutes. Stir in Cilantro and serve hot. For a nice variation, try adding a large zucchini and/or 1/2 pound firm tofu at the beginning with the onions. I make this often and never seem to get tired of it.

Serves: about 4.
Preparation time: 30-45 min.

Mustard black beans

Mustard black beans (from

Ingredients (use vegan versions):
1 can black beans, rinsed and drained
1/4 yellow onion, chopped
1 clove garlic, chopped
4 button mushrooms, sliced or red bell peppers
1 tb yellow mustard (prepared)
olive oil
chili powder
cayenne pepper

Heat some olive oil in a skillet (or use lemon juice for low fat), then add the garlic, onion, and mushrooms and saute until the onions are almost, but not quite translucent. Add chili powder and cayenne pepper to taste, and stir for about 30 seconds. Then add the mustard, and continue to stir for another 30 seconds. Add the rinsed, drained black beans, and let the whole mess simmer for a few minutes.These beans are very good as a part of taco salad, burritos, etc. Theyre also good just folded up in a heated corn tortilla.Serves: 3Preparation time: 15 min.

Black Bean and Quinoa Salad

Black Bean and Quinoa Salad (from

Ingredients (use vegan versions):
1/2 cup quinoa
1 cup white corn
2 scallions chopped
1/2 cup chopped tomatoes
1/2 cup chopped celery
1/2 cup chopped green peppers
1 can black beans, drained and rinsed

3-4 tablespoon oil...not a heavy olive
2 tablespoon lemon juice or balsamic vinegar
1 clove garlic minced salt and pepper to taste celantro or parsley

Directions: Serves: 4-6.Preparation time: 30 min.
Soak quinoa for five minutes then drain. Cook either in vegetable stock or water for 15 minutes. In the last five minutes put in the corn if using frozen. Drain and cool. Mix the remaining ingrediants in a bowl and pour the dressing in and mix well. This is good the next day as well. Best if served cold. Substitutions can be made for the onions, grated carrots, what ever you prefer. I have also added a small amount of jalopeno peppers before because my husband likes it hot....