nutritarian recipe box (2024)

This recipe is adapted from a recipe of a friend of mine from Russia. Her cooking inspired me to love beets.

3 beets, boiled, skins removed and finely diced
1 potato, peeled, par-boiled and finely diced
1 small onion, finely diced or one bunch of green onions, thinly sliced
2 carrots, finely chopped
2-3 celery stalks, finely chopped
3-4 large dill pickles, finely chopped

Mix all ingredients together in a bowl. Drizzle with 1 tablespoon extra virgin olive oil and salt and pepper to taste.

This is a great colorful side dish that works with just about anything. We like it served along side Boca Chik'n Patties in a whole wheat pita pocket. It's also great to take to bbq's or potlucks as it keeps well out of the fridge for a few hours.

This is a great dish that makes a lot! It makes great leftovers.

2 cups sliced mushrooms
1 bunch green onions, sliced
2 carrots, finely diced
2 cloves garlic, crushed
1 tablespoon sesame oil
3 tablespoons soy sauce
3 tablespoons rice wine vinegar
1 inch of peeled and grated ginger root
1 head of bok choy thinly sliced
1 cup frozen peas
3 cups cooked brown rice
black pepper to taste

Saute mushrooms, onions, carrots and garlic in sesame oil until tender. Add remaining ingredients and simmer until all vegetables are heated through and rice has soaked up all the seasoning.

This dish is very filling so it works great as a main dish. We like it served with a fresh fruit salad of pineapple and mango.

tip: When re-heating for leftovers, add a little water to help fluff up the rice.

This recipe is adapted from a Food Network recipe to make it vegan. It is a delicious dinner soup, and makes enough for lunch leftovers for many days afterward. My kids call it monster soup. It's much more exciting to eat monster soup than broccoli soup.

Ingredients

• 1 1/2 pounds broccoli
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons minced garlic
• 1 cup (1/4-inch) diced onion
  
• 1/2 cup (1/4-inch) diced celery
• salt and pepper
• 2 teaspoons finely chopped fresh thyme leaves (I used dried)
  
• 5 cups vegetable broth
• 2 cups packed spinach (or more!)
• 2 teaspoons freshly grated lemon zest

Cut the florets from the stems. The stems need longer to cook than the florets, so cooking them separately helps the soup to keep it's gorgeous bright green color.

Heat the olive oil over medium heat. Add garlic, onion, and celery and cook slowly until tender. Watch the heat so the onions soften without browning.

Add the thyme, broccoli stems, vegetable broth, and salt and pepper. Bring to a boil and cook for 3 minutes. Add the florets and cook another 5 minutes or so, until broccoli is very tender.

Puree the soup in small batches, adding half the spinach and lemon zest to each batch. I do two batches with a Vita-Mix.

Pour back into the pot and warm gently. MMMMMmmmmm...

We love the clam chowder at Market Street. It is so delicious. Last time we were there we noticed they had recipe cards at the fish market counter. I was so excited to have their recipe. Why is it so delicious? Of course it is filled with lots of fatty fat and dairy. I was determined to healthify their recipe and it turned out amazing. Here it is:

1 large potato, peeled & diced
1 cup celery, diced (about 3 ribs)
1 cup onion, diced (about one small onion)
1 leek, diced (about one small bunch)
1 green pepper, seeded & diced
1 large portobello mushroom, finely diced)
ground pepper to taste
3 to 4 teaspoons salt
3/4 tablespoon thyme
6 bay leaves
tabasco to taste
3/4 cup sherry wine
4 cups water (or more - enough to just cover veggies in pot)
1/2 cup of flour whisked together with 1 cup cool water (for thickening)
2 cups unsweetened almond milk or soy milk
cashew cream - 1 cup of raw cashews blended in high speed blender with 2 cups water.

In large soup pot, combine all ingredients through water. Simmer until potatoes are thoroughly cooked. Whisk flour mixture into chowder and stir until thick. Mixture will be slightly less thick than cookie dough. Remove chowder from heat. Stir in almond milk and cashew cream until blended. Heat to serving temperature, stirring occasionally. Serve immediately.

Test it for yourself and compare it to the original. I dare you. Let me know what you think.

TIPS: Raw cashews can be expensive unless purchased in bulk. I have found that the best way to purchase them is on Amazon because we have a Prime membership and can get them with free shipping. Purchasing them this way is about 1/2 the cost of grocery store cashews. You can put them into smaller containers and freeze or refrigerate them to keep them fresh until they are needed.

Another money-saving tip is to look for bay leaves and other spices in the Mexican food section of the grocery store. Many times they will sell seasonings on a rack in plastic bags and they are much less expensive than the glass jars in the cooking aisle.

2 tablespoons olive oil or sesame oil
1 small onion, diced
3 carrots, peeled and thinly sliced
1 clove garlic, crushed or minced
2 cups fresh mushrooms, sliced
4 cups vegetable broth
1/2 inch ginger root, peeled & grated
1 can coconut milk
handful or two of thin rice noodles

Finishing Ingredients

juice of 1/2 lime
1 teaspoon asian chili garlic sauce
1 bunch green onions, thinly sliced
handful or 2 of fresh spinach, thinly sliced
cilantro, chopped (optional)
salt and pepper to taste

Place oil, onion, carrots and garlic into large saucepan. Cook and stir on high until carrot is just tender. Turn down to medium heat. Add mushrooms and stir for a couple of minutes. Add broth, ginger, coconut milk and noodles. Boil over high heat until noodles are cooked.

Turn off heat. Add the finishing ingredients and serve.

1 can garbanzo beans, keeping half of the liquid from the can or 1-1/2 cups cooked beans + 1/2 cup water
2-3 tablespoons tahini (sesame seed butter)
juice from 1/2 lemon
1 clove garlic
1/4 teaspoon cayenne pepper (optional)
salt and pepper to taste

Optional Flavor Additions:

-one or two slices of roasted red pepper or fresh bell pepper
-sun dried tomato
-one teaspoon of ground cumin or cumin seed
-one teaspoon oregano

Place all ingredients in food processor or blender and blend until smooth. Makes a great base for sandwiches or dip for veggies.

This recipe is inspired by the Mediterranean Salad at Oasis Cafe in Salt Lake City. It is so delicious that I had to try to make it at home. But it is worth going to the restaurant to try it.

3 medium yukon gold potatoes, scrubbed & sliced into 1/4" thick slices
1 large red or yellow onion, sliced
2 tablespoons olive oil
1/4 cup balsamic vinegar
salt & pepper to taste
lettuce (any kind or mixture of kinds. I use the artisan lettuce from Costco.)
sliced tomatoes (about one large tomato for two people)
green or kalamata olives
perperoncini marinated peppers
hummus
sliced cucumbers (optional)

Place 1/4 cup balsamic vinegar in seal-able container with a little salt and pepper. Add sliced onions. Place lid on container and shake to distribute seasoning. Set aside.

Place olive oil in a separate seal-able container. Add sliced potatoes and some salt and pepper. Place lid on container and shake up.

Put potatoes and onions on a cookie sheet lined with a silicone baking sheet (like Silpat) and place under broiler in oven for about 10 minutes. Remove from oven and turn over each slice then return to broiler for another 5 to 10 minutes until potatoes are golden brown and onions are soft and somewhat caramelized. You can do them in separate batches or all together on one cookie sheet.

Plate salad by placing a couple of handfuls of lettuce on each plate then top each with a few sliced potatoes, onion slices, tomatoes, olives, peppers, cucumbers and a dollop of hummus.

We eat this without dressing because there are so many flavors.