SOUP, SALADS, TOPPINGS AND SPREADS

Ingredients:
1 1/2 cups lentils
8 cups of water
1 onion, chopped
3-4 cloves garlic
2-3 large potatoes
4-5 large carrots
1 10-ounce bag of chopped spinach, or 1 large bunch
1/2 tablespoon dried parsley
cayenne pepper (start with 1/2 teaspoon)
salt (add to individual taste)
lemon juice

To make:
1. Place lentils and water in a large pot, bring to boil and turn to low heat; cover and cook for 30 minutes.
2. Add onion, garlic, potatoes and carrots and cook for 30 more minutes.
3. Add spinach and spices and cook for 10 more minutes (add spinach a little earlier if it is fresh).
4. Add salt and lemon juice to individual servings, to taste.

Notes:
You can add 1/2 cup more lentils to make a thicker soup or 1/2 to 1 more cup of water to make it thinner.

How to Build a Salad
Start with deep green leaf lettuce. Make sure it is washed well and completely drained. This can be accomplished by washing and loosely roll in a towel . Then place in the refrigerator still rolled in the towel for a half hour or so to chill while you prepare the rest of the vegetables. (Never use paper towels for drying because they are coated with formaldehyde) Use a clean dish towel to dry or store food like spinach or lettuce.

While the lettuce is crisping in the refrigerator, clean and prepare the rest of the vegetables. After the vegetables have been prepared, you are ready to build your salad. The first thing you do is tear your crisped lettuce into small, bite sized pieces... and fill salad bowl half full with the lettuce. Next, add in layers the following vegetables...

Small broccoli florets.
Small cauliflower florets.
Finely diced celery.
Finely diced red and/or green peppers.
Finely chopped sweet onion (if desired).
Top salad with grated carrots

There is no end to where your creativity can take you... have fun and enjoy your own creations! And don’t be afraid to try new or unusual vegetables in your salads, like raw asparagus, raw corn off the cob, raw cubed summer squash, raw grated sweet potato, cucumbers, etc. Also, you can add sunflower seeds to your salads or sprinkle with grated raw almonds. Now add your salad dressing and enjoy! Your salads do not have to be boring nor bland! The variety and combinations are endless. Serve with your favorite dressing but not with the Super Market dressings which are full of sugar and preservatives. Most Health Food stores carry a nice line of salad dressings or you can create your own.

Avocado-Tomato Dressing
Blend in a blender, 1 medium or 2 small ripe tomatoes with one ripe avocado Add a little sea salt to taste. You can also add celery to thicken if desired. Then add your favorite herbs for additional flavor.

Tip
Avocados are usually hard when purchased. They are not ripe until they give slightly to the touch. Sometimes it takes a little experience to determine just when an avocado is ripe. Once ripe, they remain in usable condition at room temperature only for a couple days, but can be kept in the refrigerator for up to a week.

Blended Salad
A favorite ways to fix a salad is to blend it into a course or fine cold soup. This method of preparing salads is used at the Shangri-La Health Resort in Florida, for people who had difficulty chewing. But it is a delicious variation of salad preparation for anyone. This salad does require a blender. Here is how it is made: Gather all the ingredients together before you begin:

1 medium tomato
1/4 of a cucumber
1 ripe avocado
1/4 cup broccoli & cauliflower florets
2 cups leaf lettuce or spinach
1 stalk of celery
Small amount sea salt to taste

Blend tomato, cucumber, avocado, & seasoning to make the dressing. Then add remainder of ingredients except for celery. As you push the veggies down into the blades with the celery stalk, quickly turn the blender on and off until all veggies are in the dressing. Then continue turning the blender on & off until desired consistency is reached. If the dressing is too dry, a little distilled water may be added. (If you turn your blender on and leave it on instead of pulsing it on and off rapidly, your salads will be too fine.)

Mixed Greens with Apples
1 cup of spinach
1 large Granny Smith apple
1 cup of kale
1 cup of leaf lettuce
1 cup of Swiss chard or other greens of choice

Tear greens into bite-sized pieces. Peel and dice apple into small pieces. Mix well. Top with Poppy Seed Dressing (see below).

Poppy Seed Dressing
4 Tblsp. fresh lemon juice
4 Tblsp. fresh orange juice
1/2 cup soaked almonds
2 Tblsp. green onion
1/2 tsp. paprika
2 Tblsp. poppy seeds

Place almonds in a bowl, cover with distilled water, and soak overnight. Drain and place all ingredients in blender except poppy seeds. Blend until desired consistency is reached, adding distilled water if needed. Stir poppy seeds in by hand before serving.

Fresh Fruit Salad
8 dates, cut into small pieces
3 bananas, sliced
2 apples (Granny Smith), diced
1 pear, diced
3/4 C raisins, organic
3/4 C apple juice, organic

Prepare all fruits and combine with apple juice. Stir, cover and chill before serving.

Raw Carrot Soup
2 C hot vegetable soup stock or distilled water
1/2 C cashews (raw, unsalted)
1 C fresh parsley or 1 TBS. dried
Small amount sea salt to taste
1/4 C finely chopped scallions, green onions or chives
1 C shredded carrot

Blend first four ingredients, add carrots. Pulse blender to chop carrots to desired consistency. Pour into bowls, garnish with green onions before serving. A garden salad and soup make a wonderful meal.

Fresh Vegetable Platter
Cut equal amounts of the following fresh, raw vegetables into serving pieces:
Red, green & yellow peppers
Celery sticks
Carrot sticks
Broccoli
Cauliflower

Arrange attractively on a platter and serve with an avocado-tomato dressing/dip, or the Salsa or Almond Dip recipes below.

Salsa
1 C chopped tomatoes (pealed if desired)
2 T dehydrated minced sweet onion
1/2 C minced red bell pepper
1/2 C minced green bell pepper
1/2 C corn, if desired
1/2 C cucumber or celery
1-2 T extra virgin olive oil
1 T minced cilantro
1 t basil
1 t oregano

For a creamy texture, combine half of the tomatoes, red pepper, celery and onion in blender. Blend until smooth. Mix this in with the remaining ingredients, chill and serve.

Almond Dip
Blend until smooth:
1 C almonds, raw and unsalted
1 C water, distilled
2 T dehydrated minced onion
1/2 t paprika
1 garlic clove, minced
1 T lemon juice
1 T parsley

Add slowly, while blender is running:
1/4 C extra virgin olive oil

Optional: 2 T sesame seeds or nutritional yeast for a cheesy taste.

Borscht

4 quarts water
2 cups pinto beans, cooked
2 potatoes, cubed
2 carrots, sliced
3 stalks celery, chopped
1/2 bunch parsley, chopped
3 cloves garlic, chopped
1 large beet, sliced julienne
1 bay leaf
1 cup peas
1 can stewed tomatoes
2 1/2 cups cabbage, packed
Sea Salt to taste

Combine all ingredients except peas, tomatoes and cabbage. Bring to a boil, then cook over low heat 30 minutes. Add remaining ingredients and cook until done (approx. 10 minutes).

Cool Rice Salad

6 cups cooked brown rice, cooled
4 green onions, sliced
3/4 cup cucumber, cut in small pieces
1/2 - 3/4 cup peas, frozen, uncooked
3 tablespoons fresh parsley, finely minced
2 small tomatoes, diced
3 cloves garlic, chopped
3/4 cup celery, diced

Mix ingredients with Soy Mayonnaise, or the following dressing:
1/4 cup lemon juice
1/2 cup olive oil
pinch cayenne pepper

Top salad with 1/2 cup toasted slivered almonds as a garnish.

Corn Chowder

3 1/2 quarts water
1 1/2 quarts potatoes, peeled and diced
2 cups onion, chopped
2 cups celery, chopped
4 1/2 quarts whole kernel corn
2 tablespoons onion powder
1 tablespoon garlic powder
1 tablespoon sea salt or to taste

Combine 1/2 gallon water, 1 1/2 quarts whole kernel corn, and all other ingredients. Cook until tender. Then blend 1 1/2 quarts water with 3/4 gallon corn in a blender. Add to rest of mixture. Bring to a boil.

Top salad with 1/2 cup toasted slivered almonds as a garnish.

Wilted Spinach Salad

1 red onion, slivered
2 cloves garlic, chopped
3 tablespoons olive oil

Sauté onion, garlic and olive oil. Pour over 1 bunch fresh spinach.

Carrot Blush
4 carrots
beet with greens
5 - 6 leaves of Romaine or other leaf lettuce
3 - 4 leaves of spinach
Scrub organic carrots or peel the carrots if they are not organic. Clean and cut beet into slender wedges, and wash & dry lettuce and spinach leaves. Juice half of the carrots, and the beet, then you may use the remaining carrots to help push the lettuce and spinach through the juicer.

Shades of Green Salad
1 bunch Romaine or other leaf lettuce
1/2 bunch of spinach
1 diced avocado (optional)
1/2 cup diced celery
/2 cup diced cucumber
1/2 cup of thawed frozen peas
1/4 cup sunflower seeds (optional)

Wash and dry greens, remove stems from spinach and tear greens into bite-size pieces. Add other ingredients, mix well and serve with No Oil Lemon/Parsley Dressing (below).

Note: Use sunflower seeds or avocado, but not both. Using both provides too much protein. If serving with Poppy Seed Dressing, omit seeds and avocado.

Garlic Butter

1 cup water
1 cup warm corn meal mush*
1/2 cup cashews or almonds, raw
1 tablespoon yeast flakes
1 tablespoon onion powder
2 teaspoons sea salt (if mush is unsalted)
1/4 cup sesame seeds
1/2 teaspoon marjoram
1/2 teaspoon dill weed

Liquefy all ingredients, except sesame seeds, marjoram and dill weed, until smooth (about 2 minutes). Briefly whiz in sesame seeds and herbs. Spread thickly on bread slices, and broil until crusty and beginning to brown. Yields 2 1/2 cups.

* For a smoother corn meal mush, soak corn meal overnight in its cooking water before cooking.

Baba Ghanoush

1 eggplant - Bake at 350° for 45 min. Cool for 45 min.
1 fresh lemon
4 cloves garlic, minced
1 tablespoon tahini
sea salt to taste

Scoop inside of eggplant from the skin. Put in a bowl with other ingredients. Mash with a potato masher. Spread on your favorite bread.

Cashew Pimiento Cheese

1 cup cashews
1 cup water
1/2 teaspoon sea salt
1/2 teaspoon garlic powder
1 4-ounce jar pimientos
3/4 teaspoon onion powder
3 teaspoons lemon juice

Blend cashews and water until smooth. Put in a pan and cook, stirring constantly until it gets thick. (If this will be used in another cooked recipe such as lasagna, do not cook in pan.) Return to blender and blend the rest of the ingredients.

* Add Ortega chilies for Nachos.

Cashew Ranch Dressing

1 cup cashews
1 cup water
1/2 teaspoon sea salt or to taste
1/4 teaspoon garlic powder
1 teaspoon onion powder
3 tablespoons lemon juice
1 teaspoon fructose

Blend cashews and water until creamy. Add seasonings and lemon juice. Chill.

Corn Butter

2 tablespoons Emes Unflavored Gelatin
1/4 cup cold water
1 cup boiling water
1 cup corn meal mush*
3/4 teaspoon sea salt
3/4 teaspoon lemon juice
1 teaspoon raw carrot, grated
1/4 cup cashews

Soak gelatin in cold water for several minutes. (This can be done in a liquefier.) Pour the boiling water over gelatin, and whiz to dissolve. Add remaining ingredients and liquefy thoroughly, until smooth as cream. Pour into a shallow container, cover and refrigerate. Yields 2 1/2 cups.

* For a smoother corn meal mush, soak corn meal overnight in its cooking water before cooking.

Creamy Cucumber Dressing

Blend thoroughly:
3/4 cup Soy Sour Cream or Soy Mayonnaise
1/2 cucumber
2 tablespoons onion
1 tablespoon bell pepper, chopped

Herbed Almond & Garlic Spread

1 cup bread, almond rice bread or whole wheat bread
1/2 cup blanched almonds
1/4 cup olive oil
1/4 cup fresh basil*, parsley, or cilantro
2 tablespoons garlic, minced
1/4 - 1/2 teaspoon sea salt
1/8 - 1/4 cup water for a smooth spread
1/4 cup lemon juice

Blend bread and garlic in food processor or blender. Place in bowl and sprinkle w/lemon juice. Place almonds in food processor and grind. Add lemon soaked bread crumbs and process well. Add oil, herb, and salt. Add water for a smooth spread.

* Our favorite is basil. It's great on whole wheat French bread served along with spaghetti or lasagna.

Hummus

2 cups cooked garbanzo beans*
1-2 cloves garlic
1 tablespoon parsley, chopped
1-2 tablespoons lemon juice juice (to taste)
sea salt to taste

Blend garbanzos with barely enough bean broth to make blender turn. Add lemon juice and salt. Blend again. Stir in parsley. Dip with pita bread or serve as a spread on bread.

* Canned garbanzos may be used.

Honey Butter

1 tablespoon Emes Unflavored Gelatin
1/4 cup cold water
3/4 cup boiling water
1/2 cup honey
1/2 cup cashews or almonds
1/2 cup corn meal mush*
3/4 teaspoon sea salt
1 tablespoon lemon juice

Soak gelatin in cold water for several minutes. (This can be done in a liquefier.) Pour the boiling water over gelatin, and whiz to dissolve. Add remaining ingredients and liquefy thoroughly, until smooth as cream. Pour into a shallow container, cover and refrigerate. Yields 2 cups.

* For a smoother corn meal mush, soak corn meal overnight in its cooking water before cooking.

Margarine a la Millet

1 tablespoon Emes Unflavored Gelatin
1/2 cup cold water
1 cup cooked HOT millet, packed
1/4 cup cashews
1/2 tablespoon carrots, peeled and cooked
1/2 teaspoon sea salt

In a saucepan, bring 2 cups water to a boil. Add 1/2 cup millet and cover. Turn down to low heat and cook about 50 minutes. Be sure to keep the lid on tight, or millet will not be light and fluffy.

In another saucepan, stir gelatin into cold water. Let stand for 5 minutes. Cook until gelatin is dissolved, and liquid is clear. Whiz cashews and 1/2 of the gelatin mixture until smooth. Add hot millet, carrots and salt. Whiz at low speed, increasing to high speed, until super smooth. Blend in the remaining 1/2 of the gelatin mix on low speed. Pour into containers and chill. Keeps 1 week. Yields 1 1/2 cups.

Mustard

3/4 cup lemon juice
1/4 cup soy flour
2 teaspoons turmeric
1/2 teaspoon sea salt

Place all ingredients in blender and whiz. Pour into a saucepan and heat until thick, stirring constantly.

Return to blender and add:
2 teaspoons garlic cloves
1/3 cup olive oil (slowly)

Parmesan Cheese Substitute

1 cup sesame seeds, lightly toasted
1/4 cup yeast flakes
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/2 teaspoon sea salt

Put all ingredients in a dry liquefier. Mill until seeds are milled, and ingredients are combined. Yields 1 1/4 cups. Great sprinkled on a fresh green salad.

Peananzo Spread

1 15-ounce can garbanzos, drained (save juice)
2/3 cup garbanzo juice
1/3 cup peanut butter
1/4 teaspoon lemon juice
1 1/2 tablespoons tomato paste
1/4 teaspoon onion powder
2/3 cup black olives, chopped

Blend all ingredients except olives and peanut butter. Add olives and peanut butter and mix well. Scoop into bowl. Makes 1 1/2 cups spread. Delicious topped with sprouts and sweet onion on crackers, or used as sandwich filling.

Pimiento Dip Spread

1 cup cashews
1 small jar pimientos
1/2 cup water (use part of liquid from pimientos)
2 small green onions (or onion powder)
1/2 teaspoon sea salt
lemon juice

Blend all ingredients well in blender for 2 minutes (until smooth). Stir in small amount of fresh lemon juice (to taste). Delicious on avacado, cucumbers, tomato and cabbage. Good spread for sandwiches or crackers.

Pimiento Slicing Cheese

1 cup cold water
6 tablespoons Emes unflavored gelatin
1 cup boiling water
1 1/2 cup cashews
3 tablespoons brewers yeast
2 1/2 teaspoons sea salt
2 teaspoons onion powder
1/2 teaspoon garlic powder
2 tablespoons lemon juice
1 4-ounce jar pimientos
1 teaspoon paprika

Soak gelatin in cold water in blender. Add boiling water and whiz briefly to dissolve. Let stand to cool a little. Add remaining ingredients and whiz. Pour into container and refrigerate until firm. You can slice or grate this cheese. Ortega chilies are also very good in this recipe.

7 Layer Bean Dip

(1) refried beans (Rosarita Vegetarian or cook your own)
(2) guacamole
(3) Soy Sour Cream
(4) green onions, chopped
(5)salsa
(6) black olives, chopped
(7) Soya Kaas American cheddar and Jalepéno

Layer in a dish, in order given, getting a little smaller in diameter with each layer. Refrigerate. Don't forget the chips for dipping!

Soy Dressing, Mayo, or Dip

3/4 cup water
1/2 cup Soymilk
3/4 cup olive oil
1 1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon sea salt
1/2 teaspoon dill
1/2 teaspoon basil
3 tablespoons fresh parsley
pinch thyme
2 teaspoons fructose
2 tablespoons lemon juice

(For Soy Mayo, delete dill, basil, parsley, and fructose.)

Put all ingredients in a blender (except oil and lemon juice) and whiz. While blender is still going, slowly add oil (for dressing, less oil may be used) and lemon juice. Refrigerate.

Soy Sour Cream

8 ounces soft tofu
1 tablespoon honey
1 tablespoon lemon juice
1/4 teaspoon sea salt

Put all ingredients in blender and liquefy. May use in recipes that call for sour cream.

Tahini

1 cup sesame butter
1 cup water
2 tablespoons lemon juice
3 cloves garlic, minced
1/2 teaspoon sea salt

Stir all ingredients together in a bowl. Use in falafels or as a spread in sandwiches. May be used as a dressing–just thin down with more water.

1000 Island Dressing

1 Soy Dressing recipe, and add:
1/4 cup sweet relish (vinegar free)
1/4 cup tomato paste

Tomato Dressing

Blend thoroughly:
1/2 cup tomato puree
1/4 cup olive oil
1/4 cup lemon juice
2 cloves garlic
1/2 onion, chopped
1 tablespoon honey
1 teaspoon sea salt
1 tablespoon fructose

Guacamole Dip
2 very ripe avocados
2 Tbsp. onion, chopped fine
1 clove garlic, minced
1/2 red pepper, cut fine
1/2 green pepper, cut fine
1 medium ripe tomato, peeled and chopped
2 stalks celery, chopped fine
1 Tbsp. lime or lemon juice

Halve the avocados, remove pits and scoop flesh into a glass container. Mash with a fork and blend in remaining ingredients. Serve as quickly as possible. Serve w/ fresh veggies.

Avocado Dressing
1 ripe avocado
1 lemon, juiced

Mash the avocado until smooth, add the lemon juice until a creamy consistency is obtained.

No-oil Lemon/Parsley Dressing
3/4 cup distilled water
2 Tblsp. arrow root powder
juice of 1 lemon
1 cup parsley
Sea salt to taste
1-2 teaspoons Nutritional Yeast
1/4 tsp marjoram
2 tsp. bell pepper
dash of cayenne pepper

Combine distilled water and arrow root powder in a blender and process to combine. Pour into a sauce pan and heat until thickened, remove from heat and cool slightly. Pour into blender with other ingredients and process until parsley is chopped fine. Pour into a jar and refrigerate. The dressing will thicken more as it cools

Sunflower Seed Dressing

Blend until thoroughly smooth:

1 cup sunflower seeds

1½ cup water

Add:

1 tsp salt

1 tsp chicken style seasoning

2 garlic cloves

1 tsp onion powder

¼ tsp dill

cup lemon juice (to taste)

Blend until very smooth. Add more sunflower seeds if not thick enough. Chill before serving. Enjoy!.

It is hard to believe in this age of snacks and coffee breaks, but many have found that 2 meals a day are better than 3. Ideally the main meals should be at breakfast and mid-day and a lighter meal, if any , in the evening. For many though, this is next to impossible due to work schedules.

If you must have a large meal in the evening–make sure it is at least 4-5 hours before bedtime and don’t eat before bed. Ideally, no more than three meals should be eaten and NOTHING between meals. Snacking weakens the digestive organs which get no time to rest and eating frequently, causes fermentation of the food rather than proper digestion.

If you find you cannot manage without eating every two hours or so, ask for the ‘GENESIS PLAN’ booklet on HYPOGLYCEMIA.

Always decide if your meal will be vegetable based or fruit based–it is always best to avoid mixing them.

Many use two fruit and grain based meals and the main meal as a vegetable based meal.

Single dish meals are good also–a casserole with grains and veggies or a fruit pudding with whole grains, fruits and nuts or seeds makes a balanced and delicious meal.

Breakfasts: SEE "BOUNTIFUL BREAKFASTS"

Light meal:

Raw fruit or raw vegetable salad.

Some raw nuts or seeds

Or

Fresh vegetable soup

Whole Grain ‘Melba Toast’ or ‘Crisp Bread’.

Main Meal:

Large Green Salad

Baked Potato or Yam Or Whole Grain serving i.e. Brown Rice

Two steamed veggies

An Entree