Category: Appetizers

  • Lentil Soup

    • 1 cup lentils
    • 4 cups vegetable stock
    • 1 chopped onion
    • 2 large garlic cloves, chopped
    • 2 teaspoons ground cumin
    • 1 cup coconut milk
    • 3 tablespoons soy sauce or Worcestershire Sauce
    • Salt and pepper to taste
    • 3 cups baby spinach
    • chopped tomatoes
    • 1 chopped red bell pepper

    Rinse lentils, put in a large saucepan and add enough cold water just to cover.  Boil for about 10 minutes, then add the remaining ingredients except for the spinach.  Reduce heat and simmer  for 30 minutes until lentils are tender.  Put a small handful of spinach in the bottom of each serving bowl and ladle the hot soup on top.  Serve with a green salad.


  • Crispy Coconut Chicken Salad

    From the Coconut Diet Book by Cherie Colborn

    • 2 boneless, skinless chicken breasts
    • 1/4 cup unsweetened, finely shredded coconut
    • 1/4 cup ground flax seeds
    • 1 egg, beaten
    • 2 tablespoons virgin coconut oil
    • 4 cups mixed greens

    Rinse the chicken and pat dry; cut into strips, and set aside.  Mix shredded coconut and ground flax seeds together on a dinner plate.  In a small bowl, beat the egg, and dip the chicken strips in the beaten egg, then roll each chicken strip in the coconut-flax mixture.  Melt coconut oil in a frying pan.  Place chicken strips in hot oil; they should sizzle when placed in the pan.  Saute over medium heat until crispy on the outside.  Turn after about 2 minutes, or until completely opaque in the center.   When done, remove chicken strips from pan and cool on paper towels.  Serve over a bed of mixed greens with lemon vinaigrette.


  • Chicken Salad with Avocado

    • 3 ounces cream cheese, softened
    • 1/3 cup plain yogurt
    • 1 stalk of celery, chopped fine
    • 1 tablespoon Dijon mustard
    • 1 1/2 tablespoons finely chopped chives, green onion, dill or basil
    • 1/2 teaspoon salt
    • 1/2 teaspoon grated lemon peel
    • 1 teaspoon lemon juice
    • 1 cup diced cooked chicken
    • 3 avocados

    In a medium bowl, beat cream cheese.  Add yogurt and mix until smooth.  Stir in celery, mustard, chives, salt, and grated lemon peel and juice; mix until blended.  Stir in chicken.  Cover and chill until ready to serve.  Rinse avocados.  Cut in half.  Gently lift out the pit with a spoon.  Spoon out the avocado, then add about 1/3 cup of the chicken salad into each avocado half.  Garnish with chives.


  • Black Bean Fiesta


    • 1 cup black beans, dry
    • 1 cup chopped onion
    • 1 garlic clove pressed
    • 1 cup celery minced
    • 1 red or yellow bell pepper, chopped
    • 1/2 cup filtered water
    • 1/2 teaspoon fennel
    • 1 teaspoon coriander, ground
    • 1 teaspoon cumin
    • 1/4 cup cilantro chopped
    • 1/4 teaspoon dried thyme
    • 3 large Roma tomatoes, chopped
    • 2-3 cup collard greens
    • 1 cup filtered water
    • 2 oranges
    • 2 tablespoons soy sauce

    Cook beans as directed after soaking overnight, or used canned beans, drained well.  Saute onions, garlic, celery, pepper in 1/2 cup water in large saucepan for 15 minutes or so, adding more water as needed.  Stir in spices.  Add black beans and chopped tomatoes, cover and simmer on low heat for 15-20 minutes.  While bean mixture is simmering, remove stems from greens, rinse and chop into 1/4 inch strips.  Bring greens and 1 cup water to boil in separate saucepan, cover and reduce heat to simmer til greens are wilted.  Meanwhile, peel oranges.  When beans are ready, toss with drained greens and soy sauce.  Season with salt as needed.  Serve with cooked rice and orange sections for garnish.


  • Vegetable Soup

    From Della Garcia

    • 4-6 cloves of garlic, chopped fine
    • 1 whole onion, chopped fine
    • 2 large tomatoes, diced
    • 5-6 large carrots, cut into small pieces
    • 1 package of mushrooms, sliced
    • large handful of green beans, cut into bite size
    • 4 zucchinis, chopped into bite size
    • 4 potatoes, peeled and chopped into bite size

    Seasonings:  choose any or all

    basil, thyme, bay leaves, sea salt

    Using a soup pot, saute garlic, onion and tomatoes with 2 tablespooons olive oil for about 5 minutes.  Add enough water till pot is about 3/4 full; bring to boil.  Add carrots, green beans and seasonings.  Cover and cook about 10 minutes on medium high heat.

    Lower heat and add remaining vegetables.  Cover and cook another 20 minutes, until veggies are slightly tender.

    Variations:  Add a whole bottle of Very Veggie Juice, northern beans, or brown rice instead of potatoes.  Add the beans and/or rice at the last minute.   Garnish with green onions, cilantro, or sour cream.

  • Uncle Don’s Rice Salad

    From Don Page

    • 2 cups cooked rice
    • 1/2 package frozen corn
    • 1 yellow onion, chopped
    • 1/2 cucumber, chopped
    • 6 eggs, boiled, chopped finely
    • 1 cup chopped crab meat
    • 3/4- 1 cup Mayonnaise depending on preference
    • salt and pepper to taste

    Mix ingredients.  Chill before serving.

  • Sweet Potato Soup

    • 4-6 large sweet potatoes
    • 1 tablespoon of grated fresh ginger
    • 2 tablespoons of ground cinnamon
    • 1 bulb of fennel with stalks
    • 1 cup of pine nuts

    Cut the sweet potatoes in small pieces and put in a large pot.  Fill pot with enough water to completely cover potatoes, plus about an inch over.  Cook potatoes till soft and soupy.  You can do this slowly on lower heat to keep “raw” or if you’re in a hurry just boil till soft.  Turn heat off and add ginger and cinnamon.  Cut the fennel in bite sized pieces and add the “flowery” tops too.  Let cool and garnish with pine nuts.  This recipe can be frozen in glass bowls and reheated later.

  • Spinach Salad with Apple and Roasted Walnuts

    Adapted from Leo Galland, M.D. The Fat Resistance Diet

    • 3 cups Baby Spinach (pre-washed bagged spinach will do)
    • 1 hardboiled egg
    • 1 medium apple, peeled and sliced
    • 8 walnut halves
    • pinch of salt
    • freshly ground black pepper

    Spread walnuts on a baking pan and bake at 350 degrees for 4-5 minutes, or until lightly browned.  Remove nuts from oven and let cool.   Empty spinach in a bowl and spread apple and walnuts over spinach.  Cut the egg in quarters and place on top of salad.  Season with salt and black pepper.   For dressing, drizzle walnut oil and lime juice over salad.


  • Southwestern Bean Salad

    From Kathrine Page

    Mix together:

    • 1 bag frozen corn
    • 1 can garbanzo beans, thoroughly rinsed and drained
    • 1 can red beans, thoroughly rinsed and drained
    • 1 can black beans, thoroughly rinsed and drained
    • 1 red onion, chopped (or 4 green onions)
    • 1 cup cilantro
    • 3 tomatoes chopped
    • 1 can chopped green chilies, drained
    • 1/2 cup green tomatillo salsa
    • 1/2 cup red salsa

    Mix together then pour over the bean mixture:

    • juice of 3 limes
    • 1 teaspoon cumin
    • 1 teaspoon chili pepper
    • 1/4 cup olive oil
    • dash of Tabasco (optional)
  • Roasted Veggies

    • 2-4 red potatoes, cut in about 1 inch cubes
    • 1 zucchini, cut into cubes
    • 1 yellow squash, cut into cubes
    • 1 red onion, julienned
    • 4-6 shitake mushroom caps sliced
    • 4 cloves garlic, chopped
    • 1 tablespoon or oregano, minced
    • 3 tablespoons of sesame oil or olive oil
    • 2 teaspooons Pink salt

    Preheat oven to 425.  In a large skillet, mix entire ingredients and stir thoroughly, making sure veggies are coated well.  Put the skillet in the oven and cook for 20-30 minutes until lightly browned.

  • Roasted Green Beans

    From Chris Manley

    • Green Beans
    • Olive oil
    • Salt
    • Garlic powder

    Take fresh green beans, wash, trim ends and pat dry.  Place in a bowl with 1 tablespoon of olive oil and some salt, toss to coat.  Place on cookie sheet.  (You can put foil down as the undersides of the beans may brown where it touches the pan) and spread out.  Cook at 450 degrees for 10 minutes on one side.  Turn and roast for another 13 minutes and serve.  Half way through, put some garlic powder sprinkled on it before turning them over.

  • Red Potato Salad

    From Linda Clark, CNC

    • 4 medium red potatoes
    • 2 green onions
    • 1/3 cup red cabbage, diced
    • 1 tablespoon olive oil
    • 1 teaspoon red wine vinegar
    • lettuce leaves
    • pepper, (and sea salt to taste)

    Cook the washed whole potatoes in a large pot with enough water to cover until fork tender.  Cut the green onions, thinly.  After allowing the potatoes to cool, cut them into 1/2 inch cubes.  In a large bowl, mix the potatoes with green onions and cabbage.  Pour the vinegar into a small bowl, slowly whisk in the olive oil.  Drizzle over the potato mixture and toss to coat.  Eat 1/2 cut on a bed of lettuce.