Recipes for a healthy life | The Monte Foundation

RECIPES FOR A HEALTHIER LIFE

Recipes from Tom Monte's book, Unexpected Recoveries, Seven Steps to healing Body, Mind, and Soul when Serious Illness Strikes. Reprinted with permission from the publisher, Square One publisher, 2017.

GLUTEN FREE

All the recipes provided are gluten free. Gluten is a protein in some grains and grain products that can be toxic for many people today. We have taken into account the growing level of sensitivity to gluten and excluded it from all our recommended foods and recipes. If you are attempting to heal from a serious illness, gluten is a food substance best avoided.

ORGANIC IS BEST

We urge you to eat only organically grown grains, vegetables, beans, and fruit, and to eat only ocean-caught white fish. Organic plant foods have been grown without the use of synthetic fertilizers, pesticides, and herbicides. Synthetic fertilizers and pesticides can be highly toxic, indeed, cancer causing, and should be avoided on a healing diet. Organic animal foods have been raised only on organic plant foods and are free of synthetic hormones, antibiotics, and artificial coloring agents.

Make sure all your food is non-GMO (genetically free organisms). GMO foods are genetically designed to require synthetic pesticides, fertilizers, and herbicides, all of which can be extremely harmful to your health.

CHOOSE ONLY HIGH QUALITY SALT

Only high quality sea salt, such as Celtic gray sea salt, or its land equivalent, Himalayan pink salt, are recommended. Both are rich in wide array of trace minerals that are essential to health and healing. Standard table salt is highly refined, devoid of trace minerals, and often laced with sugar.

SEA VEGETABLES

All the sea vegetables included in the recipes can be purchased from U.S. sources. Alaria, also known as Atlantic alaria, is the American word for Japanese wakame. The other standard Japanese names for the common seaweeds — such as nori and kombu — are also used in the U.S. Sources for American and Japanese seaweeds can be found in the Resource Guide.

SOY BEANS AND SOY PRODUCTS

Soups stews, and sauces can be made with sea salt or Himalayan salt, instead of miso, tamari, and shoyu, for those who have allergies to soybeans and soy products.

OILS

Only organic, cold pressed, extra virgin olive oil and organic sesame and organic toasted sesame oil is recommended in cooking. While on a healing diet, limit oils to about a single tablespoon of oil daily.

AVOID PROCESSED FOODS AND SUGAR

We recommend that you avoid all processed foods and sugar while you are combating major illness. Virtually all processed foods contain sugar today, though the food industry has become more adept at hiding the sugar under various chemical names. That list includes Aspartame and its various derivatives, which include dextrose, sucrose, Equal, NatraTaste Blue, and NutraSweet; Cyclamate; Erythritol; Glycold; Glycyrrhizin; Hydrogenated starch; Isomalt; lactitol; Maltitol; Stevia; Saccharin, and its derivatives, which include SugarTwin and Sweet’N Low; and Fruit juice concentrate. There are a variety of “natural” sweaters that we also recommend that you avoid. Among the more common of these are Agave, date sugar, honey, and maple syrup.

Until you have restored and stabilized your health — meaning you have been healthy for more than a year — we urge you to avoid all sugars, synthetic and natural.

AVOID PLASTIC BOTTLES AND CONTAINERS AND CANNED FOODS

Plastic water bottles and cans containing foods are lined with bisphenol A, or BPA, which has been found to create hormonal imbalances, disrupt the endocrine system, and create disorders of the brain, nervous, and reproductive systems. Avoid drinking from all plastic bottles and eating foods packaged in cans.

GENERAL DIETARY RECOMMENDATIONS

Vegetables

- Eat at least three servings of green and leafy vegetables per day, such as bok chop, broccoli, collard greens, kale, leeks, mustard greens, Napa (or Chinese) cabbage, green cabbage, or watercress. - Eat two or three servings of round and sweet vegetables daily. Included in this group are onions, parsnips, rutabaga, squash, turnips, and sweet potatoes. (Avoid white potatoes, as they raise insulin levels.) - Eat two servings per day of root vegetables, such as burdock, carrots, daikon radish, lotus root, parsnips, red radish, rutabaga, and turnips. - Eat one serving of whole beans daily. Preferred beans include aduki beans, black beans, chickpeas, lentils, mung beans, navy beans, pinto beans, and white beans. - Eat shiitake, reishi, maiktake, coriolis versicolor (also known as turkey tail), and button mushrooms four times per week. - Eat a white vegetable four to six times per week. These include daikon, onion, cauliflower, and turnip. - Eat a green or leafy vegetable at every meal, including breakfast. - Make vegetables approximately 60 of your daily food intake. - Ninety percent of your vegetables should be cooked. Add a small salad of organic, dark green lettuce and sliced vegetables and alfalfa and/or mung bean sprouts after cooked greens and other vegetables have been eaten. - Avoid highly acidic vegetables, such as tomatoes and egg plant, which drain minerals from the blood and require additional work from the kidneys in order to alkalize the blood.

Sea Vegetables

- Eat a small serving (2 tablespoons) of sea vegetables per day. - Eat any of the following seaweeds — Alaria, arame, dulse, hijiki, kelp, kombu, nori, and wakame.

Vegetable and Miso Soup

- Eat a bowl of vegetable-rich soup in miso broth five to seven times per week. Include some form of seaweed, green and root vegetable in the soup.

Animal Foods

- Make white fish your singular source of animal protein. White fish is low in fat, and therefore low in all the toxins commonly found in fish. - Eat white fish two or more times per week. - Serving size should be approximately 3 ounces, or about the size of a deck of cards.

Eat Probiotic Foods Daily

- In addition to miso soup, eat some form of probiotic food daily. - Recommended probiotic rich foods include: sauerkraut (1 to 2 tablespoon size serving), kimchee, natto and tempeh (both whole fermented soybeans), and a variety of pickled vegetables.

Drink, ample amounts of clean, spring water

- Drink clean, spring water throughout the day. - If spring water cannot be found, drink filtered water.

Teas

- In addition to water, drink non-aromatic teas and grain coffee substitutes. - Healthful teas include chamomile, rooibos, bancha, kukicha, and peppermint. - If caffeine can be tolerated, green and black tea are recommended. - Avoid all coffee. - Drink high quality, grain coffee substitutes, such as Pero, Cafix, Inka, and Dandy.

Fruit

- Eat fruit sparingly because of its sugar content. - Preferred fruit includes red and green apples, pears, berries, and, when in season, watermelon. - Try to eat fruit that would grow in your own climate. If you live in a temperate climate, avoid tropical fruit. - Whenever possible, cook your fruit to make a compote.

Nuts and Seeds

- Eat a small amount of nuts and seeds three to five times per week, about the amount that would fit into the palm of your hand. - Soak nuts and seeds overnight to increase their digestibility. - Preferred nuts are: Almonds, Brazil, chestnuts (used mostly in cooking whole grains, such as brown rice), pistachios, walnuts. -Preferred seeds are: chia, flax (ground before using), pumpkin, sesame (both yellow and black), and sunflower.

Snacks and Desserts

- Use nuts, seeds, and fruit (mostly cooked) as the basis for your snacks and desserts. - Use sweet vegetables, such as squash and sweet potatoes, and other cooked foods as snacks and desserts.

Things to keep in mind

- Try not to overeat. Quantity affects the quality of the food and its effects on your body, Michio Kushi used to say. - As a general rule, eat until you are about 80 percent full. Leave a little room so that your stomach and intestines can easily digest your food. - Stop eating three hours before bed. Avoid going to bed on a full stomach. - Chew every mouthful at least 35 times, preferably 50 times, and experiment from time to time to see what the food tastes like and the effects on your digestion when you chew 100 times a mouth. Follow the wonderful advice of Mahatma Gandhi, who used to say, “Drink your food and chew your soup.” - Sit down and enjoy your meal. Give your food your full attention. Try to avoid standing while eating. - Consider offering a prayer of thanksgiving before you eat. It centers your body and mind, and prepares you to receive your food in gratitude. (For more personal guidance, see the Resource Guide for a list of expert dietary counselors and medical doctors who specialize in diet and nutrition.)

Soups

Simple Miso Soup 1/2 cup of alaria or wild Atlantic wakame, soaked overnight (cut into small pieces) 1 cup carrot, cut into matchsticks 5 cups water 2 tablespoons of miso or to taste, diluted in small amount of soup stock 5 scallions, sliced thin Place soaked and cut seaweed into pot of water (including soaking water) and bring to a boil. Cook on high heat for forty minutes. Turn flame down. Add carrot, cover, and simmer for another ten minutes. Add miso to soup and continue to simmer for ten minutes on a low flame. Do not boil miso. Turn off flame and add scallions. Dried Mushroom and Spinach Soup 2 cups of any kind of dried mushroom 2 cups spinach 1 onion, diced 1 carrot, diced 7 cups water tamari to taste Cook dried mushrooms in boiling water until tender. Add other vegetables and simmer covered for an additional fifteen minutes. Add tamari to taste and simmer for ten minutes. Red Lentil Soup 1 cup red lentils 1 large onion, diced 2 medium carrots, diced 2 beets, diced 7 cups water 2 tablespoons dark miso, diluted in small amount of soup stock scallions or parsley for garnish, chopped Wash and drain lentils. Add lentils and vegetables to pot with water and bring to a boil. Turn flame down, cover and simmer for at least an hour. Turn flame off and blend ingredients. Add miso and cook for five to ten minutes on a low flame. Garnish with scallions or parsley. Squash Soup 8 cups winter squash, cubed (remove the seeds) 1 large sweet potato, cubed 2 tablespoons dark miso or to taste, diluted in a small amount of soup stock fresh ginger, grated Place squash and sweet potato in a pot with water to cover. Bring to boil, then lower flame and simmer for approximately one hour or until vegetables are soft. Add more water if needed. Blend in a blender or use a hand mixer. Add diluted miso and simmer for five to ten minutes more. Turn off flame and add grated ginger. Minestrone Soup 2 cups dried kidney beans (or already prepared beans) 1 strip of kelp or kombu seaweed 1 onion, chopped 3 carrots, cubed 1 stalk celery, sliced 3 cloves garlic, sliced 1 small winter squash, cubed 4 tomatoes, sliced 2 potatoes, diced 1 cup gluten-free macaroni 1 teaspoon rosemary 1 teaspoon basil tamari or miso (diluted in some soup stock) to taste 1 cup parsley, chopped If you are using dried beans, soak them overnight. Bring to boil in six cups of water, along with the seaweed. Boil beans for at least 1 1/2 hours or until tender. Then add vegetables, garlic, rosemary, and basil. (If the beans are already prepared, just place them in a pot with vegetables, garlic, rosemary, and basil and cover with water. Bring to a boil.) Turn flame down. Cook on a medium flame for approximately one half hour or until vegetables are soft. Add macaroni at the end of cooking, and flavor with miso or tamari. Once you add miso or tamari, simmer on low for ten minutes. Garnish with parsley. Shiitake Mushroom and Quinoa Soup
7 cups of water 1/2 cup quinoa, washed 10 shiitake mushrooms, soaked and sliced 1 onion, diced 2 carrots, diced 7 leaves Chinese cabbage, sliced into small pieces 2 tablespoons dark miso, diluted in a small amount of soup stock 1 scallion, sliced 1 teaspoon ginger, grated Fill a pot with water. Add quinoa and shiitake. Bring to a boil. Turn down flame and add onion, carrots, and Chinese cabbage. Cover, and simmer for one hour. Add more water, if needed. Add diluted miso and simmer for ten minutes longer. Garnish with scallion and grated ginger. Watercress Potato Soup 4 red potatoes, sliced 4 bunches watercress 4 tablespoons dark miso, diluted in a small amount of soup stock 7 cups water Boil potatoes and watercress in a pot of water until soft. Add more water if needed. Blend. Add miso and simmer ten minutes longer. Curried Cauliflower Soup 1 head cauliflower 1 onion, diced 2 carrots, diced 1 stalk celery, diced 1 teaspoon curry powder 1/2 teaspoon ground cumin 1/4 teaspoon coriander 1/8 teaspoon ground cinnamon 2 tablespoons miso or tamari to taste sprinkle of salt Preheat oven to 400 degrees. Place cauliflower on glass dish or cast iron skillet and coat with olive oil, salt, and bake for thirty minutes or until the cauliflower is soft. Then, place cauliflower in a pot with all the other vegetables, as well as the herbs and spices. Add water to cover. Bring everything to a boil. Turn flame down, cover, and simmer on a low flame for an hour. Blend in a blender or use a hand mixer. Return to pot, add miso or tamari to taste, and simmer ten more minutes. Whitefish Soup 1 pound whitefish fillet 2 cups leeks, cut into 1/2 inch rounds 1 cup Chinese cabbage, bite size 1 cup carrots, diced 1 strip kelp or kombu 1 teaspoon sea salt tamari to taste 1/2 teaspoon freshly grated ginger 6 - 8 cups water one cup of parsley, chopped Bring water and seaweed to a boil. Cook for ten minutes. Turn flame down. Add the fish, vegetables, and salt and simmer for a half hour. Season with tamari and simmer a few minutes longer. Turn off flame. Add grated ginger. Garnish with chopped parsley.

Whole Grains

- Eat a cooked, whole grain at every meal. The portion of grain you eat per meal should make up approximately one- third to one-fourth of your plate at each meal. - Eat high quality, gluten free pasta once week. Include vegetables in the pasta broth. (See recipes, below) Recommended grains include: - Brown Rice - Wild Rice - Quinoa - Millet - Steel cut oats (also known as Irish oats). - Buckwheat - Amaranth - Teff Gluten-free pasta Cooking Methods - Boiling is the preferred method for cooking grain. - Grain can also be pressured cooked, steamed, and sauteed. - Gluten free pastas are made from brown rice, quinoa or corn. (If you use corn pasta, make sure the corn is non-GMO. Oatmeal 1 cup steel-cut oats, washed until water is clear 5 cups water 1 tablespoon roasted and ground flax seeds and/or chia seeds a handful of raisins 1 pinch salt Boil oats, sea salt, and raisins for 30 minutes, covered. Garnish with flax seeds and/or chia seeds. Also good with fresh blueberries or cranberries. Buckwheat and Bows This is traditionally made with bowtie noodles but any macaroni product will work. We recommend gluten-free options. 2 cups buckwheat 8 cups water 1 pinch salt 2 tablespoons olive oil 1 onion, minced 1/2 pound macaroni, cooked 1 teaspoon prepared mustard (optional) tamari to taste 1/2 cup parsley, chopped Roast buckwheat groats in frying pan for five minutes. Add buckwheat to boiling water and salt and cook for 30 minutes, or until groats are soft and water is gone. Turn off flame. Sauté onion in olive oil in a frying pan for a few minutes. Then, add buckwheat, macaroni, tamari, and mustard (if desired). Garnish with parsley. Simple Brown Rice To reduce arsenic levels in brown rice, we recommend preparing it in this way. 2 cups brown rice, washed and soaked overnight in three cups water 6 cups water a pinch of salt Soak rice overnight and discard soaking water. Bring rice and salt to a boil in six cups of water, reduce flame, cover, and simmer for 45 minutes. Throw off any extra water and simmer covered for five minutes more. Japanese Fried Rice 3 cups cooked brown rice 2 carrots, sliced thin 1 stalk of broccoli, cut into flowerettes 2 stalks celery, sliced thin 3 scallions, sliced thin 1 onion, diced 3 cloves garlic, minced 1 tablespoon ginger juice, grated and squeezed 2 tablespoons tamari 2 tablespoons sesame oil 1 sheet of sushi nori Heat a frying pan with sesame oil. Add garlic and stir. Sauté all the vegetables (except for the scallions) for a few minutes, starting with the onion. Then add the rice and tamari. Cook together a few minutes longer, turn off flame, and add ginger juice and scallions. Mix thoroughly. Garnish with ripped up pieces of sushi nori. Quinoa Salad 1 cup quinoa 2 cups water pinch of salt 1/4 Bermuda onion, diced 1/2 cucumber, peeled and diced 1 tomato, diced tamari, olive oil, and lemon juice -- to taste Bring water and salt to a boil. Add quinoa, cover, and simmer for about 30 minutes. Add vegetables, and tamari/olive oil/lemon juice mixture. Toss and fluff with a fork. Millet and Cauliflower 1 cup millet 1 onion, diced 1/2 cauliflower, broken up in small pieces 7 cups water a pinch of salt 1 clove garlic (optional) Place all ingredients in a pot and bring to a boil. Reduce the heat, cover, and simmer covered for 45 minutes or until everything is tender. Mash with a potato masher for a creamy consistency. (Cooked millet really soaks up the water after it sits for awhile.) Greek Spirals 6 cups spiral noodles, cooked and drained 1 onion, diced 10 button mushrooms, diced 10 cups spinach, cut small 5 sun dried tomatoes, soaked for 20 minutes and cut up 3 tablespoons olive oil 1 teaspoon garlic, minced tamari to taste Sauté all the vegetables in olive oil. When vegetables are soft, mix in noodles. Add tamari to taste. Pesto Sauce for Pasta 2 cups basil leaves 2 cloves garlic, minced 2 tablespoons walnuts (soaked overnight) 1/2 cup olive oil 1/4 cup water tamari to taste Blend all of the ingredients and make adjustments to your own taste. You can also dilute if you would like a lighter sauce. Pour over your favorite noodle. Noodles with Sauce 1/2 pound noodles of your choice, cooked and drained 1/4 cup tamari 2 tablespoons unrefined sesame oil 1 tablespoon toasted sesame oil 1 tablespoon apple cider vinegar 1 teaspoon finely grated ginger 1 teaspoon chopped garlic 1 cup chopped scallions 1 tablespoon toasted sesame seeds Combine tamari, vinegar, oils, ginger, and garlic. Mix and pour over the noodles. Add scallions and seeds. Toss together.

Land and Sea Vegetables

Baked Winter Squash 1 acorn squash (or any winter squash) olive oil Wash and cut the squash in half and take out the seeds. Place on a baking sheet, cut side down, and bake at 375 for about an hour. Lightly coat with olive oil. Test by sticking a fork through the center. Baked Root Stew Take any combination of carrots, onions, rutabagas, daikon radishes, parsnips, leeks, and sweet potatoes and cut up into small chunks. Drizzle olive oil and balsamic vinegar over the vegetables. Top off with a few drops of tamari. Bake in a 350 degree oven for two hours. Be careful to not cut the vegetables too big, or else they will take a very long time to get soft. Baked Sweet Potatoes 3 sweet potatoes, washed and cut in half lengthwise olive oil garlic salt pepper Preheat oven to 350. Place sweet potato (cut side down) in glass dish or cast iron skillet. Lightly coat with oil, garlic, salt and pepper. Bake for 1 1/2 hours or until sweet potatoes are tender inside. (If you want the potatoes to have a crunchier skin, turn the oven up to 400 the last half hour of baking.) Luscious Leeks 5 - 6 leeks, cut into one inch slices 1 carrot, diced 2 cups water 1 teaspoon tamari 3 teaspoons prepared mustard 1 teaspoon balsamic vinegar 3 teaspoons olive oil Cook vegetables and tamari in the two cups of water, covered, for approximately 25 minutes. Remove cover and continue cooking until there is no more liquid remaining. Put mustard, olive oil, and balsamic vinegar in a covered jar and shake. Pour contents onto the vegetables. Rutabaga and Dill 2 large rutabaga, cut into chunks 2 tablespoon tamari 2 tablespoon dried dill Place rutabaga in a pot with water to cover. Add tamari and dill and bring to a boil. Cook until vegetable is soft and liquid is almost gone. Cucumber, Alaria, and Watercress Salad One cup of Alaria or Wild Atlantic Wakame (soaked overnight, cut into small pieces, and cooked for forty minutes or until soft) 6 tablespoons apple cider vinegar 1 tablespoon toasted sesame oil 1 1/2 tablespoons water 3 tablespoons tamari 3 cucumbers, julienned 3 bunches watercress, cut into bit size pieces Make the sauce by mixing together toasted sesame oil, apple cider vinegar, tamari, and water. In a separate bowl combine the cucumber, watercress, and wakame. Add the sauce and toss. Ratatouille 3 large summer squashes 1 small eggplant 2 tomatoes 1 onion 2 cloves of garlic, minced 1 teaspoon salt 2 tablespoons sesame oil 1/2 cup water Sauté onions and garlic in sesame oil for a few minutes. Then add the squash, eggplant and tomatoes. Sprinkle on sea salt. Stir, adding one cup of water. Cover and simmer until soft. Chinese Vegetables 1 large onion, sliced 4 cups cabbage, sliced thin 1 large carrot, sliced 1 cup snow peas, remove the ends 2 scallions, sliced 1 clove garlic, grated 1 cups almonds, soaked overnight and roasted 1/2 tablespoon apple cider vinegar 1 teaspoon juice from grated ginger 1 tablespoon tamari 2 tablespoons sesame oil In a frying pan or wok, sauté garlic and onion in sesame oil for a few minutes. Then add all the vegetables, stirring on a high heat until tender but still crunchy. Turn heat down and simmer covered for a few minutes. Add tamari and ginger juice, and stir. Sprinkle roasted almonds on top. Indian Vegetable Curry 1 onion, diced 2 cups broccoli, cut up 2 cups cauliflower, cut up 1/2 cup carrot, chopped 1/2 green peas, fresh or frozen 2 tablespoons sesame oil 2 cloves garlic 1 teaspoon cumin 1 teaspoon salt 1/2 teaspoon black pepper 1 tablespoon dried curry blend 2 tablespoons freshly grated ginger Sauté onion and garlic until soft. Add cumin, salt, pepper, curry, and ginger. Add broccoli, cauliflower, carrots, and peas and cook until all vegetables are tender. Add a little water, if needed. Leafy Greens (kale, collards, mustard greens, or any other dark green leafy vegetable) - boiled with dressing 1 bunch of greens 1 pinch seasalt a few drops of toasted sesame oil and tamari Bowl a pot of water and throw in carefully washed greens. Boil for three to five minutes. Remove greens, rinse, and chop them up small. Toss with toasted sesame oil and tamari. You can also have them plain or with another dressing of your choice. Leafy Greens - sauteed 1 bunch greens 1 pinch salt 1 tablespoon olive oil 2 cloves garlic, chopped a few drops of tamari Heat oil in skillet and roast the garlic for a few minutes. Add in chopped up greens with some tamari. Mixed Greens 1 tablespoon olive oil 2 bunches scallions, sliced 4 cloves garlic, minced 1 1/2 cups garbanzo beans (already prepared) 1 cup spinach, chopped 1 cup watercress, chopped 1 cup kale, chopped, 1 cup swiss chard Heat oil and saute scallions and garlic until scallions are soft. Add beans and greens and cook for fifteen minutes, or until the whole dish is tender. Baby Bok Choy with Yams and Ginger 5 heads of baby bok choy, cut in half and base removed 1 small garnet yam, sliced very thin 1 tablespoon tamari 2 tablespoons olive oil 2 scallions 1 tablespoon fresh ginger, grated 1 lemon Heat oil in a frying pan. Saute yam, covered, a few minutes or until tender. Add a little water if needed. Add scallions and ginger and saute another minute. Add the baby bok choy and tamari and cook until soft. Squeeze juice from lemon over the vegetable combination. Beet Salad 1 pounds beets 2 tablespoons prepared mustard 3 tablespoons balsamic vinegar 1/4 cup olive oil 1 Bermuda onion, diced small salt and pepper to taste Place beets in a saucepan with water to cover. Boil for approximately one hour or until the beets are tender through the middle. Drain and cool. Slice beets. Mix other ingredients together and pour on top of beets. Marinate for several hours or overnight. Serve at room temperature.

Salads, pickles, condiments, sauces and dressings

Daikon Radish Salad 1 cup daikon radish, grated 1 cup carrot, grated 1/2 teaspoon salt juice from one lemon 1/2 cup scallions, sliced thin Mix together and serve. Pressed Cucumber Salad 4 cucumbers, peeled and sliced 1 teaspoon sea salt 1 teaspoon tamari 1 teaspoon toasted sesame oil 1 teaspoon apple cider vinegar 3 tablespoons toasted sesame seeds Placed sliced cucumber and salt in a pickle press or a bowl with a weight on top. Press for an hour or more and drain the liquid. Rinse off the salt. Add mixture of tamari, sesame oil, and brown rice vinegar to the cucumbers and garnish with toasted sesame seeds. Rutabaga Pickles 2 cups rutabaga, cut small 2 cups tamari 2 cups water Place sliced rutabaga in a pickle press, small ceramic crock, or bowl. Prepare a mixture of half water and half tamari to cover rutabaga. Put top on pickle press or some kind of weight on crock or bowl. Press rutabaga for at least four hours, and ideally overnight. Sesame Seed and Seaweed Condiment 10 parts sesame seeds 1 part dulse seaweed Place washed sesame seed in a heated skillet and dry roast on a low flame until they pop. Stir constantly to avoid burning. Meanwhile, dry roast dulse in 350 degree oven or fifteen minutes or until crispy. Crush the seaweed and seeds together in a suribachi or blend in a blender. Miso Tahini Sauce 1/2 cup white miso 3 tablespoons sesame tahini juice from one lemon Mix all ingredients together adding enough water to make a sauce. Simmer in a saucepan for ten minutes. Delicious over leafy greens. Miso Dressing 3 tablespoons white miso 1 tablespoon apple cider vinegar 1 teaspoon olive oil 1 clove garlic, minced 1 teaspoon ginger, grated Blend or stir all ingredients together. Good over tofu or leafy greens. Mustard Dressing juice from two lemons 4 tablespoons tamari 2 teaspoons prepared mustard 2 tablespoons sesame tahini Blend or stir all ingredients together. Nice over bean and macaroni salad. Scallion and Parsley Dressing 1/4 cup finely sliced scallions 1 tablespoon finely chopped parsley 1 teaspoon olive oil 1 tablespoon lemon juice 1 tablespoon brown rice vinegar pinch of salt enough water for desired consistency Place all ingredients in a jar, cover tightly, and shake until blended. Pure Lemon Dressing Juice from three lemons 1/2 cup tamari Mix together and pour over salad. Sesame Lemon Dressing 2 tablespoons toasted sesame oil 3 tablespoons lemon juice 2 tablespoons tamari 1/2 cup water Combine all ingredients in a covered jar and shake till well mixed. Pour over salad. Sesame Seed and Scallion Condiment 1 cup sesame seeds 1 cup onion, diced 1 cup red pepper, diced 1 cup scallion, sliced 1 tablespoon olive oil 1 tablespoon miso Saute onion, red pepper and scallion in olive oil until tender. Add miso and sauté a few minutes longer. Toss with sesame seeds and use as a condiment on grain. Tofu Dressing 1/2 teaspoon grated ginger 16 ounces soft tofu 1/4 cup water 2 tablespoons white miso 2 tablespoons apple cider vinegar Mix together in a blender. Serve over salad or cooked vegetables. Vinaigrette 2 tablespoons onion, minced 1 tablespoon prepared mustard 3 tablespoons apple cider vinegar 1/2 tablespoon olive oil 1 teaspoon tamari Put all ingredients in a covered jar and shake until well mixed.

Beans

Aduki Beans with Squash and Kombu 1/2 cup aduki beans 2 stalks kelp or kombu 1 hard winter squash tamari Wash and soak bean overnight. Place seaweed, squash and aduki beans in a pot and add enough water to cover. Bring to a boil and cook for 20 minutes. Turn flame down, cover, and cook for an hour and a half or until beans are soft. When the beans are soft, add a few drops of tamari. Cover and simmer for another 15 minutes. Black Bean Chili 2 cups dried black beans (or used prepared beans) 1 stalk kelp or kombu seaweed 1 large onion, diced 1 large carrot, diced 1 green bell pepper, cubed 2 cloves garlic, sliced thin 1 tablespoon chili powder 2 tablespoons miso Soak beans overnight and bring to boil in a pot with seaweed. Turn flame down, and cook covered for two hours, or until beans are soft. Once soft, add the vegetables, garlic, and chili powder and simmer another twenty minutes. If using prepared beans, place beans, vegetables, garlic, and chili powder in a pot and simmer for twenty minutes or until the vegetables are tender. Add miso and continue to simmer for ten minutes. Macaroni and Bean Salad 3 cups gluten-free macaroni, cooked 1 1/2 cups kidney beans, cooked 4 scallions 2 celery stalks, diced handful of parsley, chopped fine Mustard Dressing: (Place ingredients in a small jar and shake until blended.) 6 tablespoons lemon juice 4 tablespoons tamari 2 teaspoons mustard 2 tablespoons tahini 6 tablespoons water In a large salad bowl, combine the macaroni and the beans. Chop the scallions, celery, and parsley and add to the bean and macaroni mixture. Toss with dressing and allow to sit for at least fifteen minutes. Marinated Chickpea Salad 3 cups chickpeas (already prepared) 2 tablespoons olive oil 3 tablespoons apple cider vinegar 1 pinch sea salt 6 red radishes, diced 1 small cucumber, peeled and diced 2 stalks celery 1/2 cup watercress, sliced small 1 tablespoon fresh parsley 1 teaspoon fresh dill Marinate the chickpeas in oil, vinegar, and salt. Combine with vegetables and add fresh dill and parsley. Scrambled Tofu 1 onion, diced
1 carrot, diced
1/2 piece celery, diced
1 container of soft tofu
1 teaspoon cumin
1 teaspoon tumeric
1/4 teaspoon black pepper
1/2 teaspoon tamari
1 tablespoon sesame oil Saute onion, carrot, and celery in water for three minutes. Crumble up the tofu and add to the mixture. Add cumin, pepper, turmeric, and tamari. Cook covered for ten minutes. Sweet Pinto Beans 2 cups pinto beans 1 strip kombu or kelp seaweed 3/4 cup miso (preferably a dark one) 1/4 cup apple butter 1 tablespoon mustard (optional) Soak beans overnight. Bring to boil with seaweed, reduce flame, and cook for two hours or until soft. Mix miso, apple butter, and mustard (if used) together. Put cooked beans with apple butter/miso mixture into a glass dish and cook in 350 degree oven for at least 1/2 hour. (Proportions of miso and apple butter can be varied depending on whether you want a sweeter or a more savory dish.) Make-Your-Own Hummus 3 cups garbanzo beans, cooked 1 cup tahini 1/4 cup lemon juice 3 cloves garlic, minced 1/2 teaspoon white pepper 1 teaspoon sea salt Puree beans, tahini, and lemon juice, adding water as needed to make the texture creamy. Then add garlic, pepper, and salt. Mix together and allow to chill

Fish

Favorite Fish Dish 2 pounds whitefish 2 onions, sliced 2 tomatos, sliced 3 cups Chinese cabbage and/or spinach, chopped up 1 leek, sliced 1 cup button mushrooms, remove the stems and slice 1 teaspoon dill 1 teaspoon basil 2 cloves garlic, sliced thin lemon juice olive oil tamari parsley Saute onions, garlic, Chinese cabbage and/or spinach, leek, tomato, and mushrooms in olive oil. When vegetables are soft, place whitefish on top, covering with dill, basil, and other other spices that you like. Make a sauce with lemon juice, tamari, and olive oil and pour over the entire dish. Cover and simmer until fish is done. Garnish with parsley. Baked Salmon 2 pounds salmon juice from one lemon 3 tablespoons olive oil 1/4 cup mustard 1/2 cup fresh dill 1/2 cup fresh basil 1 tablespoons tamari Place fish in baking dish, mix all other ingredients together in a bowl, and pour on top of the salmon. Bake in 375 degree oven until done, approximately 15 minutes. Cioppino 2 pounds fish (any combination of scallops, calamari, whitefish, and shrimp) 1/2 cup yellow onion, diced 1/2 cup leek, sliced 3 carrots, sliced 5 tomatoes, chopped into small pieces 2 cups mushrooms, button 1 teapoon sea salt 1/2 teaspoon pepper 1 cup chopped basil 2 tablespoons olive oil Heat olive oil in a large pot and saute onion, leeks, carrots, mushrooms, garlic, salt, and pepper until vegetables are soft. Add tomatoes and basil and simmer covered for at least one hour. Add fish the last twenty minutes. Garnish with more basil. Calamari Salad 2 pounds calamari (you can also include scallops and/or shrimp) 1 fennel bulb, chopped up into small pieces 5 tablespoons olive oil 3 tablespoons lemon juice 1 clove garlic, chopped thin salt and pepper to taste Boil calamari until soft, usually about twenty minutes. Cool and slice into one inch pieces. Make a dressing with oil, lemon juice, garlic and fennel. Add salt and pepper to taste. Delightful at room temperature. Whitefish Salad 1 pound whitefish 1 cup diced celery 1 cup sliced scallions 1 tablespoon olive oil 1 teaspoon apple cider vinegar 1 teaspoon tamari Steam fish in a little water, covered. Remove from heat and drain. Mix with other ingredients and serve on top of a salad or enjoy with gluten free crackers.