Recipes & Tips




Source: adapted from “Love Soup” cookbook by Anna Thomas.  A lovely, mild and fragrant soup that gets better after sitting. This recipe makes 6 quarts (24 cups), so divide as you wish. This is a terrific way to use up greens; and it doesn’t taste like cabbage/kale so it might be a good way to sneak in more greens. Of course, you can adjust the ratio of greens to sweet potatoes according to your preferences. 

Note: you will need 1 saute pan, 2 stock pots, a long-handled sieve and a sturdy spatula (not the flimsy plastic kind) and a long-handled ladle/spoon.

Kale & Yam Soup, above, and Parsnip-Celery Soup, below (my photo).

Kale & Yam Soup, above, and Parsnip-Celery Soup, below (my photo).


  • olive oil 
  • minced garlic, about 5 TB (up to you)
  • 3 large onions, chopped
  • 3 bunch fresh kale or collards, coarsely chopped (frozen ok too)
  • 6 large sweet potatoes, diced or shredded in processor
  • 5 quarts veggie broth, either liquid or powdered
  • 2 handfuls dried sage or 1 handful minced fresh sage
  • 1 bunch fresh parsley (curly or flat), minced (processor is useful here)
  • 1/2 – 1/3 cup lemon juice
  • salt & pepper


  1. Chop onions and saute in olive oil over medium-low heat to caramelize. This will take 30+ min. Stir occasionally. In the meantime,
  2. bring two large pots to a roiling boil: one with the soup stock and one with plain water. Meanwhile,
  3. dice sweet potatoes or shred in food processor. No need to peel.
  4. boil the sweet potatoes in the veggie stock til very soft. This won’t take long. Once soft, turn down to a low simmer. Meanwhile,
  5. chop or shred fresh kale/collards. (If using frozen, skip to Step 7)
  6. parboil the chopped greens in the boiling water for about 5 min. Scoop out with long-handled sieve and set aside, OR pour entire pot into colander in sink. [if the former, use this hot water to parboil something else.]
  7. If the onions are done, add it to sweet potatoes along with garlic and sage. Continue simmering for 10 min.
  8. Add the greens to soup and simmer for another 5 min.
  9. Add fresh raw minced parsley. Season soup with salt & pepper to taste.
  10. Puree the soup w/ immersion blender or in food processor. Again, taste & season. Let sit a bit.
  11. Stir in 1/2 cp lemon juice and generous drizzle of olive oil before serving.

Author Anna Thomas likes to drizzle more olive oil atop each bowl (for all her green soups). Note, you don’t HAVE to puree the soup, but the pureed version is really lovely & comforting.



To save time right now I’m not specifying quantities. Trust your skills and instincts. Use more veg than beans. Start out light on spices and add more after first tasting. Whatever the result, it will be good (and will taste even better the next day).

This is technically a ‘cassoulet’, ie a quickly braised dish with broth. Serve over brown rice or other whole grain, with hot sauce on side. Yes, you could use left-overs from the Carrot & Kale Salad recipe posted below!

Note, you will need 3 pots, a long-handled sieve and 1-2 sturdy spatula/spoons (not the flimsy plastic kind).

Black-eyed Peas, Carrot & Collards in Smoked Paprika Sauce, over brown rice (here pictured w/ Sriracha hot sauce on top). A super-food one-pot meal.

Black-eyed Peas, Carrot & Collards in Smoked Paprika Sauce, over brown rice (here pictured w/ Sriracha hot sauce on top). A super-food one-pot meal.


  • canned BEP (if dry, soak and low-boil for an hour)
  • carrots, sliced thinly
  • collards, de-stemmed & chopped* (or sub kale)
  • diced tomatoes or tomato sauce or paste
  • chopped onions
  • minced garlic
  • olive oil / safflower/canola
  • lots of ground smoked paprika — avail at Co-op bulk spice aisle or Target**
  • coriander seed, whole or ground (I used whole)
  • dried thyme, lots
  • veggie broth or, powder or bouillon + water
  • lemon juice


  1. Bring small pot of water to boil. Meanwhile chop veg.
  2. Parboil the carrots. Meanwhile, rinse and start cooking rice.
  3. In wide high-sided pan or stock pot, saute onions, garlic & whole coriander in OO.
  4. Add tomatoes, bouillon, 1 cp water from carrot pot, all spices, S&P. Simmer 5 min.
  5. Drain & rinse BE Peas, add to pot. Add raw chopped collards.
  6. Scoop out cooked carrots, add to pot. Pour in more olive oil. Mix all together, scooping from bottom with your nice sturdy utensils. Make sure collards are covered in liquid (add more carrot water if necessary).
  7. Simmer 20 min minimum (40 is better). Midway, taste and add more paprika, salt & pepper if you wish. Continue simmering.
  8. Season to taste. Then stir in a little lemon juice before serving.

*See Sep 29 post for tips on chopping collards/kale.

**Target “Archer Farm” brand is very good and stronger than the Frontier brand at co-ops.



Blanched Carrot & Kale Salad in Orange Ginger Vinaigrette. Vegan, gluten-free, soy-free.

Blanched Carrot & Kale Salad in Orange Ginger Vinaigrette. Vegan, gluten-free, soy-free.

A brightly colored and bright-tasting side of Super-foods. Garden or farmers’ market vegetables truly are sweeter and more tender and shine in this salad. Keeps in frig a week+.


A mini-food processor or blender is a godsend for quick salad dressings because you don’t have to mince anything. Otherwise, mince and put the following in a large jar:


  • pinky-finger-sized piece of fresh ginger root, peeled and minced
  • 3 cloves garlic, peeled and minced
  • 1/4 cp red or green onion or shallot, minced
  • 1 cp olive oil
  • 1/3 cp OJ concentrate and 2/3 cp cider vinegar or white wine vinegar
  • 1 tsp salt
  • Optional: fresh cilantro, tarragon, parsley, mint ; 1 TB of sesame oil

Pulse for 1 min, or shake jar vigorously to your favorite dance tune. Season with salt or sugar to taste. Make it ahead to give it time to meld. Yields 2 cups. Keeps in refrigerator for weeks. If you are trying to persuade certain people to eat veggies, you may want to add a bit of honey/maple syrup and more OJ to this dressing.


  • 1 bunch fresh kale (curly green, Russian red or dinosaur lacinato)
  • 2 lb carrots (or 1 tub from Farmers’ Market)
  • optional: 1/2 cp finely diced red onion or 1 cp chopped green scallions
  1. Put med-lg pot of water on to boil. Wash kale and carrots.
  2. Do not peel carrots. Cut off tops and chop carrots in thin rounds (cooks faster).
  3. Strip leaves off kale stems like you’re shucking corn: hold stem in one hand, the leaf pointing down, and with other hand, grab leaf and tear downwards. Pick off any leaf bits. Save stems*.
  4. Roll a few leaves together like a cigar. Shred by cutting thin strips from the end.
  5. When the water is at full boil, toss in carrots for about 3 minutes, til it’s not raw and a little tender.
  6. While carrots are cooking, put a large colander inside a mixing bowl and place next to pot. Find a sieve w/ a long handle or a large slotted spoon.
  7. When carrots are done, scoop them out into colander bowl. Put in sink & slide out the bowl. Rinse with cold water to stop from cooking. Drain well, put back in bowl.
  8. Add shredded kale into the same boiling water for 1 minute, or 2-3 min if you are new to kale. Should be tender and chewy, very bright deep green.
  9. Prepare the colander with another bowl. Scoop out kale, rinse kale with cold water. Let drain, and press down to squeeze out water. Add to bowl of carrots.
  10.  Pour a cup or so of orange-ginger vinaigrette on top of veggies. Add optional onions. Toss all together, coating it well. Season to taste with salt/pepper, toss again. Let sit for an hour if you have the time.
  11. Lower 2/3 of kale stems can be chopped fine and boiled in the hot water. Boil until very tender. Refrigerate and throw in your next stir-fry or batch of soup. Also, some dogs really like kale stems, especially teething puppies!

Add 2 cans of cooked white beans and more vinaigrette for a bean salad.
Add 4 cups of cooked quinoa/rice and more vinaigrette, for a grain salad.
Add corn, diced red or green bell peppers, grape tomatoes or thinly sliced radish.
Throw it into a stir-fry or a curry.
Throw it into a crock-pot with chicken, pork or beef & spices for a nice pot-roast.


All-purpose herb pastes for BBQ to salads [Summer 2012]

This makes 1 cup of intense paste that keeps in frig or freezer forever and can be used a zillion ways. Great on absolutely everything.

1 bunch fresh cilantro w/ stems, washed
1 bunch fresh spinach w/ stems, washed
3 cloves garlic
2/3 cp extra virgin olive oil
2 TB lemon or lime juice or combo
1/3 cp walnuts or almonds (optional)
Salt & pepper to taste

Put all in a mini-food chopper/processor and puree til smooth. Use as a cheese-less “pesto”  spread on bread & sandwiches, as a condiment on fish & meats, as a flavor booster in pasta, soups & stews. For a marinade, thin w/ olive oil and add more pepper. For a vegetable dip, blend with a little vinegar and silken tofu. For a salad dressing, use as base for a vinaigrette. When thinning out, always season to taste.

This makes 1 cup of intense paste that keeps in frig /freezer forever and can be used a zillion ways. Outstanding with substantial foods such as grains, beans, fowl, meat and oily fish.

1 bunch fresh cilantro w/ stems, washed
1 bunch fresh parsley w/ stems, washed
3 cloves garlic
2/3 cp extra virgin olive oil
2 TB lemon
2 TB ground cumin
2 TB Hungarian/ high quality paprika
optional cayenne pepper
Salt & pepper to taste

Put all in a mini-food chopper/processor and puree til smooth. Chermoula is an intense condiment. Use as a thick marinade paste on meats, oily fish & tofu or tempeh, or to boost flavor in pasta sauce, soups & stews. It’s killer on pot roasts, for example. For a surprising vegetable dip, blend with a little vinegar and silken tofu. For a salad dressing, use as base for a vinaigrette. When thinning out, always season to taste.

* from a terrific cookbook but I can’t figure out which one….


[Nov 12th 2011, First Universalist Church Annual Auction Party, Mpls]

I use Frontier brand all-natural Jerk seasoning blend, available at Co-ops, to save time. Watch out, it’s spicy! For a vegetarian version, skip the chicken and substitute either beans, tempeh, firm tofu or seitan (mock duck). Below serves 2-4.

4 chicken thighs, w/ or w/o bone
2 sweet potatoes, unpeeled and cubed
med-large yellow onion
3 green onions
2 cloves garlic
2 -3 tsp Jamaican Jerk seasoning blend, approximately
1 tsp dried thyme
Optional: 1 cup cooked chopped kale/collards/cabbage/broccoli/spinach etc (frozen is fine too)

Vegetarian version: add veggie broth.


  1. Mince fresh green onions and garlic in a food processor. [if you have extra, make a vinaigrette or dip with it, or save for another marinade, pasta sauce etc.]
  2. Put chicken (or tempeh) in a baking pan. Liberally sprinkle Jamaican Jerk seasoning blend, dried thyme and salt onto chicken.
  3. Add the onion-garlic mixture, some olive oil, and toss well with your clean hands to evenly coat chicken. Set chicken aside to marinate for 15-30 min.
  4. Cover with foil and bake chicken for 30 min at 400 F.
  5. While it’s baking, dice sweet potatoes and boil til soft. Scoop out of pot and set aside.  Use the rest of hot water for blanching a green vegetable for side dish.
  6. Take 2 spoonfuls of soft sweet potato and smash against side of a bowl for thickening the sauce.
  7. Check chicken. It will be moist b/c of the foil covering. Pour the juice into a large pot, add mashed sweet potato and some more Jerk seasoning. Bring this to a boil, then simmer to reduce liquid and concentrate flavors. (At this point you could add any fresh or frozen green vegetable.)
  8. When sauce is sufficiently concentrated, add back the chicken and sweet potatoes. Taste again, add a little salt (since you diluted it with potatoes). How much sauce you get is up to you.

If you’re making vegetarian version, boil the sweet potatoes in veggie broth, Jerk spice & thyme. Mash some potato against the side of pot. Add to pot the beans, greens et al and simmer for 15 min. Add more broth if you want more sauce. If tofu, add it last and don’t stir.

Like most dishes, the longer this sits the better it gets. Serve over rice or other whole grain like spelt, kamut, wheatberry, kasha, millet or quinoa. Or, you could make it into a pot pie! (yum).  This keeps in the frig and freezes very well.


[Aug 21st, Demo at Kingfield Farmers Market, Mpls]

FIRECRACKER SLAW IN CHIPOTLE DRESSING [Adapted by Tracy Yue from Vegetarian Times magazine]
A crunchy, substantial and gorgeous slaw that is vegan & allergen-free (no dairy, gluten, soy, nuts); red wine or cider vinegar doesn’t contain gluten. This raw salad contains 3 “superfoods” high in antioxidants and lots of fiber.
Serves 6-8. Keeps well in frig for 8-10 days and can sit at room-temp for several hours, therefore is great for potlucks. A food processor or mandoline is handy for making larger quantities of this recipe.

Firecracker Slaw: the prettiest slaw you’ve EVER seen!


(Makes enough dressing for slaw and other salads.)
half cp extra virgin olive oil
half cp either red wine vinegar or cider vinegar, or combination
1-2 cloves minced garlic
pinch of ground chipotle pepper (spicy)
2 pinches ground smoked paprika* or regular paprika
Salt to taste (a little more salt than usual to balance heartiness of veggies)
Optional:  1 tsp or TB apple or orange juice to sweeten, 1 tsp lime juice
1 raw med-lg beet, unpeeled
Beet leaves from beet, sliced in thin strips, or kale
2 med-lg carrots, unpeeled
1 lg kohlrabi, peeled
1 tart crunchy apple, unpeeled (Pink Lady, Haralson, Macintosh, Granny Smith)
1 sm red onion
Optional: some green or purple cabbage or broccoli stem, shredded/julienned.
1) Put all dressing ingredients in a jar and shake to mix well. Taste, adjust salt and spiciness and let sit.
2) Shred or julienne all veggies into strips, or chop into pieces about size of peanuts. Put in a large mixing bowl as you go.
3) Slice red onion thinly or dice small, add to bowl.
4) Pour 1/3 to 1/2 cp dressing on top of veggies and toss well until thoroughly coated. If you like, squeeze lime juice over top before serving.
* Smoked paprika is available at Super Target but not in most other grocery stores.
[May 10th, Delivered Dish of the Week]
In terms of quantities of dried split peas, pls follow amounts specified in standard recipes for split pea soup. I make mine in a 30-quart stockpot! Below is my guesstimate for a normal-sized 4 qt pot of soup. You need a food processor, a saute pan and a stockpot.

  • 1 lb bag dried split peas
  • 2 boxes of liquid veggie broth or 1/2 cup veg broth powder
  • water
  • 5 carrots (can also add any leftover celery you might have around)
  • 1 lg onion
  • 2 TB minced garlic
  • 2 lb washed spinach with stems or washed kale with no stems (frozen chopped greens OK too)*
  • 1 bunch parsley with stems
  • dried oregano, ground coriander, nutmeg
  • Optional garnish: lemon juice, yogurt
*Can substitute with or add Kale but this will add to cooking time, and definitely use more lemon juice.
1) Add stock & water in amounts directed to peas, bring to a boil, then simmer for 40 min. In the meantime:
2) chop onion, mince garlic, set aside.
3) shred carrots in food processor.
4) Heat saute pan w/ olive oil/canola, saute onions, garlic & carrots for 20 min, stir occasionally.  In the meantime:
5) Puree spinach and parsley with a little water. Add to carrot mixture.
6) check peas, should be soft.
7) Add a handful of oregano, 2 TB coriander, 1 tsp nutmeg, some salt & pepper. Stir well (a whisk breaks up clumps quickly).
8) Add the veg mixture, stir.
9) Simmer until desired consistency. Taste & season w/ salt & pepper; serve with lemon, yogurt or little parmesan if you wish.

[April 25th, Earth Day Expo, First Universalist Church]


Any combination of fresh crunchy veggies, with some sort of cabbage as the base, plus a vinaigrette with fresh herbs = a terrific slaw, without mayonnaise.  Grapefruit is sweet, so no need to add sugar. Kids like this because it’s crunchy.  [Adults pls also note it’s low-cal and contains no gluten, dairy, sugar or soy.]  As with most of my dishes, this can be kept for up to 2 wks in the frig.

PS: This will not resemble commercial coleslaw. Unless you have a food processor w/ slicer disk, it’s frankly a lot easier to just dice everything. You can use an electric or manual hand-chopper, too.

Diced Slaw with Kamut (quinoa not pictured). Photo by Brad Dahlgaard.


  • 1/4 purple cabbage, diced
  • 5 stalks & leaves of Napa aka Chinese cabbage, diced
  • 3 carrots, diced
  • 3 celery stalks, sliced or diced
  • 1 cp whole sugar snap peas, diced
  • 1/2 red onion, diced small
  • big handful of fresh dill, snipped or minced
  • big handful fresh chives, snipped or minced
  • juice of half a fresh grapefruit
  • favorite olive oil vinaigrette (see below)

Wash all raw ingredients. Get a big mixing bowl. Dice, chop, snip and mince as instructed, adding each ingredient to the bowl. Squeeze the grapefruit on top. Pour 1/2 cp of vinaigrette on top. Now sprinkle a pinch of salt, and toss it all together.

C00k 1-2 cps quinoa like you boil rice, using slightly less than 2 cp water : 1 cp quinoa ratio. Cooks in 15 min or less so check it. If you like al dente, pull it off stove a little early.  Let it sit w/ cover off. It will finish absorbing water and cool down.  You can store it in frig for various uses.

In a mixing bowl, combine some cooked quinoa with some slaw. Pour in 1/4 cp vinaigrette and toss well. The quinoa will break up and separate.  The proportion of veg to grain is an individual preference.  Add more of one or the other until it looks & tastes nice to you.

For complete protein in one dish, you could add 1/2 cp-1 cp lentils or other small legume, like mung beans.

I make oil & white /red wine vinaigrette by the quart and use as a base for many other salad dressings.  Keeps for months un-refrigerated. White wine or red wine vinegar are less harsh than apple cider vinegar and requires less sweetening; and are also gluten-free.

  • 1 cp extra virgin olive oil
  • 1 cp white wine vinegar or red wine vinegar
  • 2 tsp minced garlic
  • 1 tsp dijon or other mustard
  • optional 1 TB lemon juice
  • bit of lemon peel (will flavor it over time)
  • 4 shakes of celery salt
  • pinch of salt
  • 1 TB minced fresh herb such as dill, tarragon, cilantro, parsley, or combination thereof.

Get an old jar w/ good screw top lid.  Put all ingredients in. Shake vigorously like you’re playing maracas (or making martinis). Taste and adjust seasonings if needed. I prefer it on the sour side, since a vinaigrette’s intensity becomes diluted in chopped salads.

Scroll through the recipes below for variations using different herbs and citrus like grapefruit, orange and lime.


[Feb 25th 2010, Men with Knives Cooking Lesson]


I taught a group of eight men some basics about vegetarian dishes and knife skills. To demonstrate efficient bulk cooking, we made two dishes with black-eyed peas, one hot and one cold. Both keep for more than a week; the sauteed one can also be frozen. Dried black-eyed peas cook fairly quickly, and canned are fine too.

These instructions are for making both dishes simultaneously.

  • 1 lb dried black-eyed peas or 6 cans
  • 2 bunches swiss chard, kale, or turnip greens (or combo), washed, chopped, including stems
  • fine sea salt or regular salt
  • olive oil
  • 1 large yellow onion, chopped
  • 2-3 cloves garlic, minced
  • optional minced fresh rosemary /dried, 1 tsp
  • 1 lemon or 2 TB lemon juice


  • 3 med beets with greens attached, washed & dried
  • 1/2 red onion, diced small
  • 3 carrots, 3 celery stalks (any crunchy veg), diced
  • 1/4 small purple cabbage, diced
  • bunch of italian parsley +/or cilantro, minced
  • favorite olive oil vinaigrette

First, if using dried peas, boil the peas: rinse them & place in a large stockpot w/ lots of cold water. Bring to a high boil, then low boil with lid on for 30-40 min.

While peas are cooking, in a smaller pot, bring cold water to a roiling boil. As water heats, separate beet roots from stems & leaves, and trim the fibery bits but do not peel. Dice beets for parboiling.  Chop stems & leaves, set aside.

Drop the diced beets in the boiling water for 2-3 minutes til just tender (al dente). Pour into colander & cool immediately under running cold water. Set aside.

Now, since Peas are still cooking, chop all the rest of the ingredients — but don’t forget about the peas.  Dry all chopped green leaves and stems in a salad spinner or towel. Combine the beet leaves, celery, carrots, cabbage, red onion & parsley in a large mixing/salad bowl. Put the other chopped greens and all chopped stems into another bowl.

When tender/ soft (but not smushy like soup), drain the peas.  Run under cold water to stop cooking and drain well. Divide in half. [If using canned peas, drain & rinse, then divide.]

Now heat 3 TB olive oil in a large high-sided saute pan or stew pot over med high. Add chopped yellow onion, saute for couple min. Add all the chopped chard/kale/turnip greens & stems and turn over occasionally. This will cook down a lot. When it’s half the size, add 2-3 cloves minced garlic, the black-eyed peas and optional rosemary. Stir & saute until the greens are all wilted. Add 1-2 more TB olive oil, the lemon juice and sprinkle liberally with salt & pepper. Mix well and serve hot.

Next, to finish assembling the salad: add half the peas and the diced beets to the salad bowl. Sprinkle liberally with salt & pepper. Add 1.5 cp of vinaigrette and toss all together, mixing well. Add more vinaigrette if necessary, season to taste. Let sit 5 min before serving.


[Winter 2009 Catering]


Serves 6-8. Vegan, gluten-free, sugar-free. This is a room temperature side dish and very easy to prepare ahead, which is one reason I recommend it to catering clients.

  • 6 sweet potatoes, scrubbed & unpeeled
  • sea salt & olive oil
  • 1 small -med red onion, coarsely chopped
  • half a bunch of cilantro, washed, stemmed*
  • 2 large limes

Preheat oven to 400 F. Chop the potatoes into pieces the size of a large man’s thumb. [Cut into thirds vertically, then halve those vertically, then chop horizontally. Using a large, heavy chef knife or cleaver makes this much easier. ]  Place in large roasting/baking pan. Drizzle liberally with olive oil, sprinkle sea salt and toss well. Roast for 30 min; re-toss once midway.

Meanwhile, prep & coarsely chop the onions and cilantro. (*Save and mince the cilantro stems for salad or soup.) Prep the limes by first rolling them on counter with flat palm, pressing hard to soften it up. Then cut in half and squeeze out juice.

Check potatoes for done-ness. Should be tender but not falling apart. Let cool a little.

Mix the lime juice w/ 2 TB olive oil and drizzle over potatoes. Sprinkle cilantro, more sea salt, and toss well. Done!

NOTE: Jewel is the most common type of sweet potato and is fluffier, best for baking/mashing.  Some people prefer the denser kind, which has the advantage of not falling apart. Some markets have purple ones that are yellow on the inside; these are less sweet and very dense, almost chewy.


[Sep 6th Little Locavore show at Market]


Note: this recipe lists bulk quantities since I make usually 2-3  quarts at a time, which feeds approx 20-25 pple at a meal, or 40 at a reception.

  • 15-20 new potatoes, scrubbed, chunked and boiled (skins on)
  • 3 medium red onions, coarsely chopped
  • 3 large kohlrabi, peeled, chopped
  • 8 stems celery, chopped or sliced
  • 8-12 red radishes, chopped
  • 2 cps beet greens, chard or young kale leaves, finely chopped
  • 2 tsp salt

Wash & chop all veggies. Cut potatoes into thumb-size chunks and boil til tender but not too mushy. Drain potatoes and run cold water over them until cool.  Toss all together with salt. Add 2 cps of dressing and toss thoroughly. Add enough dressing to give salad an all-over creamy green coating.

Creamy Vegan Herb Dressing with Wasabi

  • 2/3 cp seasoned or low-sodium rice vinegar*
  • 1/3 cp extra virgin olive oil
  • 1 and half package of silken tofu (not merely “soft”)
  • 2 cp fresh, washed green leafy herbs, preferably dill & cilantro
  • 1 small red onion or 5 green onions (scallions)
  • 1/2 tsp green wasabi paste, more to taste
  • 1 TB fresh lemon juice
  • 1 tsp salt, more to taste
  • 1/2 tsp sugar or honey

* can substitute white wine vinegar; add more sugar if so.

Place tofu blocks  in colander to drain. Press down on tofu to get more water out; scrape tofu into small bowl. Chop onion & herbs in a mini-food processor or by hand.  Add olive oil and vinegar, mix well. Add wasabi, lemon, salt & sugar and blend in processor, or whisk briskly til a creamy green color. Taste, season with salt, sugar, lemon as you like. Add little bit more wasabi paste if you like. Blend well.

Dressing should be runny & creamy. If you want it thicker, add more tofu. This works as a dip, too. The thicker dressings seem to keep better; store in frig for < 2 weeks.

Pls note, dressed potato salad may get “watery” on bottom, which is water from the tofu. Drain off this liquid before you store any leftovers.


[Aug 30 Little Locavore]


  • 2 red beets with greens
  • 2 golden beets with greens
  • 1 white beet or 6 red radishes
  • additional greens from the bundle (usually you get 4 beets in a bundle)
  • 1`medium red onion

Wash all veggies. Remove stalks from beets,  trim leaves off stalks, and discard stalks. To shred the beet leaves, roll them  like a cigar and slice . Leave skins on beets and radishes and slice thinly into discs, then julienne or dice (up to you). Cut onion in the same way. Toss all together with an olive oil & lemon juice vinaigrette sweetened with honey, or, try the orange-mint vinaigrette below.


Finely chop ½ small red onion and 1 cp fresh mint leaves. Mix 1/4 cp white wine or white balsamic vinegar and 1/4 cp orange juice concentrate. Add 1/2 cp olive oil, herb & onions, 2 pinch of salt. Shake in jar, or whisk by hand or in blender. Optional: 1 tsp honey.


BROWN CHOCOLATE BEET CAKE (courtesy of Leslie Zenks)

9x 13 pan (oiled/buttered), preheat to 350 F

  • 1.5 cp pureed boiled/steamed beets with skins (3 medium size)
  • 1 cp canola oil
  • 1 & 2/3 cp flour
  • 1.5 tsp soda
  • ¼ tsp salt
  • 1 tsp allspice or pumpkin pie spice
  • 1/2 cp to 2/3 cp dark or semi-sweet choc chips
  • 3 eggs
  • 1.5 c sugar (1 c brown, ½ cp white)
  • 1 tsp vanilla

Steam or boil beets and puree with oil. Set aside. Blend dry ingredients together and set aside. Melt chocolate chips gently.  Beat eggs til fluffy, then add sugar and blend well until creamy. Add vanilla and the melted chocolate, blend again. Mix in the beets. Then add dry ingredients and mix. The batter will be ruby red. Pour into oiled pan and bake 35 min at 350 F. Cake will look a medium-brown. Test with knife/toothpick; cool and cut.

This sheet cake ‘hides’ the beets. It tastes like regular chocolate cake, though less sugary sweet (a great improvement IMO). You really wouldn’t know. Perfect for persnickety people.  Like spice or zucchini cake, it doesn’t require a frosting, IMO.

Ruby Chocolate Beet Bundt Cake

Ruby Chocolate Beet Bundt Cake


This recipe is from; search for “chocolate beet”.  It’s medium brown on outside but a striking ruby on the inside. Tastes less sweet with more pronounced beet flavor and denser texture than the Brown Choco Beet Cake above. However, you STILL might not guess ‘beets’ unless I told you.

Since it is not particularly sweet and since it is so pretty, this bundt would be great with drizzled royal icing or a cream cheese frosting. To make bright pink frosting, blend 1/4 to 1/3 cp pureed steamed beets with icing/ frosting.


[Aug 23rd  Little Locavore]


Raw Zucchini "Linguine" w/ fresh marinara sauce

Raw Zucchini “Linguine” w/ fresh marinara sauce

Slightly crunchy yet tender, zucchini ‘noodles’ really reminds you of al dente pasta !All the fun, none of the carbs!  Summer squash is only 60 cal per cup.


Pulse for 20 sec in food-processor/ blender, or, mince and mix together the following:

1 cp cherry tomatoes
4 small roma or equivalent*
2 smashed cloves garlic
med chunk of sweet onion
handful of fresh basil leaves
1 tsp olive oil
2 pinches salt

* any kind of tomatoes as long as they’re flavorful


1 medium green and 1 medium yellow zucchini

Make long julienne strips of zucchini that resemble pasta. You can julienne cut by hand, slicing lengthwise. Or, better yet, use a mandolin and the largest “teeth” blade it comes with to shred the whole zucchini lengthwise. [Most food processors will shred TOO finely, reducing it to mush.]

Toss the sauce with the “pasta”, season w/ more salt & pepper to taste, and serve immediately.  [Note, after keeping this in refrigerator, you may have to drain out some water that will naturally seep out of the squash & tomatoes.]


[July 19th  Little Locavore]


  • 3/4 cp rice vinegar
  • 1/2 cp fresh mint leaves
  • 1/2 tsp sugar

Blend all in mini-processor or blender. Add pinch more sugar if you wish. For a spicy ‘adult’ version, add one thinly sliced garlic clove and few slices of small red pepper (or few shakes of dried chili flakes).

Pour vinaigrette over sliced cukes, kohlrabi, daikon, radish, etc, and let marinate for an hour. Refreshing, zingy and crunchy! These ‘refrigerator pickles’ keep well.


[July 12th Little Locavore]


Kids like this slaw because it’s crunchy and the dressing is naturally sweet. You can use any combination of fresh crunchy veggies, with some sort of cabbage as the base. As with many dishes I make, this can be kept for up to 2 wks in the frig.  Bring this to your next potluck! [note it’s low-cal and gluten- and dairy-free]

Combine this slaw with any noodle for delicious, no-mayo pasta salad (photo by Brad Dahlgaard)

Combine this slaw with any noodle for delicious, no-mayo pasta salad (photo by Brad Dahlgaard)


Core and/or remove stems from veggies. Rinse thoroughly. Shred, julienne or chop in thin sticks or long pieces. I don’t have a fancy food processor so I use a mandolin to shred carrots and kohlrabi and chop everything else by hand.

  • 1/2 a small green or red cabbage
  • 4 leaves of curly kale
  • 1/2 a small napa cabbage incl white stalk
  • 1-2 kohlrabi with peel cut off
  • a big handful of red spinach
  • one medium red onion or a bunch of green scallions, chopped
  • 3-4 medium carrots

A mini-food processor or blender is a godsend for quick salad dressings, but I make plenty the old-fashioned way — shaken up in a jar. If you do have a blender, you don’t have to mince anything. Put the following in a large jar:

  • pinky-finger-sized piece of fresh ginger root, peeled and minced
  • 3 cloves garlic, peeled and minced
  • 1/4 cp red or green onion or shallot, minced
  • 1 cp olive oil
  • 1 cp orange juice or 1/3 cp OJ concentrate and 1/3 cp cider vinegar
  • 1 tsp salt
  • Optional: fresh cilantro, tarragon or parsley ; 1 TB of sesame oil; twice as much ginger if you like ginger!

Pulse for 1 min, or shake jar vigorously, preferably to your favorite dance tune. Season with salt or sugar to taste.

SALAD: Put all veggies in a large wide bowl. Pour  1 cp of vinaigrette over and toss all together until the colors are nicely mixed and everything is well-coated in dressing. Add more dressing if necessary. Add more colorful veggies if mixture looks mostly white.

Please note, red radishes and daikon (big Asian radish that looks like a white carrot) are excellent in slaws, too.


[July 5th Little Locavore]


Creamy Herb Tofu Dressing (photo by Brad Dahlgaard)

Creamy Herb Tofu Dressing (photo by Brad Dahlgaard)

Use as dip or salad dressing with fresh raw vegetables. Substitute for mayonnaise in sandwiches, pasta or potato salads. (You will be amazed.)

Keeps in refrigerator for 2 or more wks.

  • 1/2 cp apple cider vinegar
  • 1/3 cp extra virgin olive oil
  • 1 cp soft or silken tofu  (yup, that’s right)
  • 2 Tb tahini (sesame seed paste)
  • 1 Tb lemon juice
  • 1 tsp soy / tamari sauce, reg or lite
  • 1/2 tsp sugar or honey
  • 1 + cloves garlic, depending on # vampires around
  • small handful (1/4 cp) of red onion, shallot or green onion
  • 2 kid-size handfuls of fresh, washed green leafy herbs, preferably 2 different ones (some stems ok too). Such as flat leaf parsley, chives, dill, tarragon, basil, chervil, cilantro, etc.

Kids can make this entirely. Everything but herbs goes in blender/processor. VRroomm 1 min to get the bits minced. Drop in 2 kid-fistfuls of herbs, and blend until it’s creamy and all one lovely green color. Finger test — what does it taste like?  Describe the flavors to each other, and, if you wish, decide to add a bit more salt, sugar or lemon juice.

Kid assignment: experiment to see which 2 herbs you like best, and which 3 raw veggies you like to dunk in it.

Note: Dairy-free. If you use wheat-free tamari, it’s gluten-free as well. Healthful fats from olive oil and tahini (sesame seeds). More nutritional info coming soon.


5 thoughts on “Recipes & Tips

  1. Pingback: Spice is the Variety of Life « One Dish At A Time

  2. Mark Eggen

    You did a great job at Kingfield farmers market. Please contact me about a plan to have u do the the same sometime. Thanks again, Mark.

  3. Leslie Randolph

    My husband was one of those “men with knives” at your class recently. He came home so enthusiastic about the beet and beet green salad (and did not write down the recipe, that I am happy you have it on your webside.) You will be a great resource for us. He is always surprised that eating vegetarian can be so delicious. Thank you.

  4. Pingback: One Dish At A Time

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s