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Laura's Fantastic Greens

makes 3-4 servings

Use Dinosaur, Russian or curly kale, collards, mustard, dandelion, chard, spinach or any kind of green leafy, keeping in mind that chard, spinach, dandelion or mustard cook down to about 1/2 to 1/3 of their original volume.

  • 1 bunch of greens, or about 7-8 cups raw
  • 1 Tbsp. ghee or olive oil
  • 1 small onion
  • 1/2 cup sliced mushrooms (fresh shiitake is especially good)
  • 1/2 cup stock or water
  • 1 Tbs. soy sauce (wheat free if necessary)
  • 1 large skillet or pot with a lid

Wash the greens and remove stems.  Slice into thin strips (1/2 inch or thinner).  Dice the onion.  Clean and slice the mushrooms.  Heat pan to medium, and add the ghee to lightly coat pan.  Sauté the onions and mushrooms until both are soft.  Add 1-2 Tbs. water or stock to prevent sticking.  Add sliced greens and stir quickly so that all become bright green.  Mix stock or water with soy sauce and add to the greens and cover.  Let cook for 10-20 minutes - until the desired tenderness is achieved and most, but not all, of the liquid is gone.  (Spinach and chard cook much faster than kale or collards.)  Serve immediately. 

For extra nutrition and flavor add 1 tsp. lemon juice or vinegar and 1 tsp. flax oil just before serving.

Kale is especially good for the liver and its carotenes and bioflavinoids are helpful to the lungs, eyes and the immune system.  It benefits the digestive system and may protect against colon cancer. It contains considerable calcium, magnesium, and iron.  All green vegetables contain chlorophyll, but the darker green kales and collards contain even more. Kale has a warming thermal nature and has a sweet-bitter-pungent flavor. 

Shiitake mushrooms are beneficial to the stomach and are said to be a natural source of interferon, a protein, which is involved in the immune response to viruses and cancer. Mushrooms are a good source of germanium also needed for good immune function. Mushrooms are thermally neutral and sweet in flavor. (Pitchford 1993, 501-2)

Pitchford, P.; Healing with Whole Foods: Oriental Traditions and Modern Nutrition; North Atlantic Books, Berkeley, CA; 1993.

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Soups

Basic soup formula (all organic)

Stock or water to cover vegetables. Choose at least one from each category to make your own favorite combinations:

  • root vegetablesonion, garlic, carrot, parsnip, beets, turnip, rutabaga, daikon, potato, yam
  • leafy green vegetables—collards, kale, chard, spinach, cilantro, parsley, escarole, cabbage
  • buds—broccoli, cauliflower, asparagus, green beans
  • protein—fish, turkey, lamb, beef

OR legumes—lentils, peas, beans, chickpeas- soaked or sprouted

  • spicesany style but keep it simple, you can always add more to taste.
  • seaweed—kelp granules, dulse flakes, nori sheets, kombu, wakame, hijiki. Some have strong flavors so try a little at first. These are excellent sources of minerals.

If using raw legumes start cooking them about 1 hour before you start the vegetables.  If using tough cuts of meat such as stew beef, simmer at low heat for long periods (2-3 hrs) before adding the vegetables.

Chop veggies and add to a large pot of slowly boiling water or stock in order of hardness, ie those requiring the longest cooking time go in first.  Add the seasonings.  If using fish as the protein source, add it in one inch chunks about 10 - 15 minutes before serving.  Add 1 teaspoon miso to each bowl just before serving.

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Stock

This may be frozen in small (1 cup) batches for future use. Stems and trimmings of any fresh organic vegetables, especially onions, carrots, potatoes, broccoli, cabbage or whatever you use. 

  • 1 bunch Parsley
  • 1 onion (chopped)
  • 1 potato (chopped)
  • 1/4 lb. mushrooms

Spices:  

    • 1/2 tsp. thyme
    • 1 tsp. basil
    • 1 tsp. rosemary
    • 3-6 cloves garlic
    • 2 bay leaves
    • 1/4 tsp. kelp granules
    • 1/2 tsp. sea salt

water—enough to totally cover the vegetables—4 to 7 cups. Put everything together in a pot and bring to a boil. Reduce heat to a low simmer for 45 minutes. Turn off, but allow to steep for an additional 15-30 minutes. Strain into a large jar, or several smaller ones. Allow to cool before closing tightly or you may never be able to open the jar! This will keep for several days in the refrigerator or several months in the freezer.

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Japanese Style Fish Soup (makes 2 servings)
  • 5 slices ginger root
  • 1/4 cup shredded nori (seaweed)
  • 1 small onion
  • 3 cloves garlic
  • 2 carrots
  • 1 cup chopped cabbage or other green leafy vegetable
  • 1 cup broccoli florets
  • 1/2 lb fish cut into 1 inch chunks—sea bass is especially good
  • 2 Tbs. soy sauce (wheat free if necessary)
  • 3 cups water or stock (enough to cover vegetables)
  • 2 Tbs. red miso
  • 1 green onion  

Chop vegetables.  Put ginger, onion, and garlic in the water and bring to a boil and simmer for about 10 minutes.  Add the rest of the vegetables, (except the green onion) the fish, and the soy sauce and simmer for another 10 minutes or until the fish is done.  Take the pot off of the heat and stir in the miso.  Top with chopped green onion and serve with brown rice. 

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Beet Soup (makes 2 servings) 
  • 2 medium beets with their greens or without
  • 2 carrots
  • 1 onion
  • 1 bunch kale (if no beet greens)
  • 2 cups stock
  • 2 cloves garlic
  • 2 tsp. dried dill
  • 2 Tbs. vinegar
  • 1/4 tsp kelp granules
  • 1/4 tsp. sea salt 

Peel the beets and slice 1/4 inch thick.  Place in a large pot.  Chop the rest of the vegetables and add to the beets.  Add stock to cover add the dill, kelp, salt and vinegar and simmer for 45 minutes or until the beets are tender.  Serve hot or cold with a dollop of plain yogurt or blended soft tofu mixed with lemon juice.

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Coconut - Carob Candies

Makes about 24 bite sized pieces

This is a great chocolate substitute, as it contains only two ingredients and no sugar or artificial sweeteners. If you are addicted to chocolate I cannot guarantee that this will completely replace it, but it will help if sugar is your nemesis. It is so simple to make.

  • 1 cup organic virgin coconut oil, melted
  • 1/2 cup roasted carob powder

Coconut oil melts at or above 77°F so you can put the jar in a warm place and just pour the oil into a 1 qt. glass measuring cup. Add the carob powder and mix them together. I use a whisk to get rid of all lumps. Pour the liquid into ice cube trays, only filling them ¼ full since thick pieces can get too hard when frozen. Chill in the freezer to harden. When they have solidified, pop them out of the tray and store in a jar in the refrigerator or freezer. Enjoy with caution- these are habit forming but very satisfying.

Variations:
Add chopped nuts and pour out onto a cookie tray lined with parchment paper. Once hardened break into bite sized pieces. It should look like thin “bark”.

Place 1 teaspoon of coconut carob liquid in each unit of the ice cube tray and chill, then place a small dab (1/2 teaspoon) of nut butter, nuts or dried fruit in each unit and cover with the coconut/carob liquid. Chill again and enjoy.

Many people have found that a small serving of a fat rich treat such as these or a good quality cheese will satisfy the appetite and signal the end of a meal. If small amounts of coconut oil is consumed ½ hour before a meal may reduce the appetite and prevent overeating.

Carob (St John’s Bread) is the bean pod of a kind of locust tree. Carob is roasted, naturally sweet, and is alkalinizing, rich in tannins, calcium, and iron. Unlike chocolate it does not contain caffeine or oxalic acid. Its tannins can inhibit fungus and microbes but also inhibit protein absorption and should be limited in the diet of children.

Each serving (3 teaspoon-sized pieces) without nuts contains 132 calories, 2.5 g fiber, 0.3 g protein, 5.7 g carbohydrate and 14.2 g of fat- all of which is from natural sources and rich in energy laden and antimicrobial medium chain triglycerides.

References:

  • Clower, MD, William.; The Fat Fallacy, French Diet Secrets to Permanent Weight Loss; Three Rivers Press, NY, 2003.
  • Fife, N.D., Bruce, Eat Fat, Look Thin; Piccadilly Books, Ltd. Colorado Springs, CO; 2002
  • Enig, M.; Know Your Fats; Bethesda Press; Silver Spring, MD; 2000.
  • Wood, R., The New Whole Foods Encyclopedia; Penguin Putnam Inc, New York, NY; 1999.
2012, VeggieWoman
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Last Update: 25-Oct-2012