​3 Bean Salad

4-5 stalks celery, sliced thin
1/4 onion, minced
1/2 bunch parsley chopped
1 can garbanzo beans
1 can kidney beans
1 can white beans or black beans
Bragg’s liquid aminos
Apple cider vinegar

Combine the celery, onion and parsley in a bowl.  Add about 1/4 C apple cider vinegar and a few T Bragg’s liquid aminos.  Drain the beans well and add to the bowl, mix well.  Season to taste with more vinegar or aminos.

​Cauliflower “Couscous” Salad

1/2 cup dried tart cherries, raisins, or dried chopped apricots
1/3 cup red wine vinegar
1 head of cauliflower or romanesco (about 3/4 lb)
3 scallions, thinly sliced on a sharp angle
2 t sumac
1/2 t dried chile flakes
Salt and pepper
Extra-virgin olive oil
1 cup almonds, half roughly chopped, half finely chopped
1/2 cup rough chopped parsley
1/2 cup rough chopped fresh mint

Put the dried fruit and vinegar in a bowl, and let sit 30 minutes, until plump.  Process the cauliflower in a food processor until you have dry, crumbly cauliflower bits.  Combine the scallions and cauliflower in a bowl, add the fruit and vinegar, toss well.  Season with the sumac, chile flakes, 2 teaspoons of salt, and black pepper to taste.  Add 1/4 c olive oil, all almonds, parsley and mint, and toss again.  Taste and season as needed.  

From 6 Seasons by Joshua McFadden

Lemon Poppy-Seed Kohlrabi Salad

1 bunch of kohlrabi (3-4 bulbs)
3 C arugula
1/4 C pickled daikon (from St. Pete Ferments), sliced into matchsticks
1 orange, peeled, sectioned and quartered
1 lemon, juiced
Extra virgin olive oil
1-2 t poppy seeds (optional)

Take the leaves off the kohlrabi, and save to use them in another dish as you would any green, like kale.  Peel the kohlrabi, and slice into thin rounds or use a mandoline.  Then cut the rounds in half, and then thirds in the opposite direction, so you end up with thin, bite-size pieces.  
​
Combine kohlrabi, pickled daikon matchsticks and orange pieces in a bowl, season with lemon juice and poppy seeds, and toss.  Then add the arugula and olive oil to taste, toss again, and serve.

​Tempeh Tacos with Curtido


1 8oz package Tempeh
6 T olive or avocado oil
1 t chili powder
1/2 t ground cumin
1 t salt
1 lime
5 inch white corn or flour tortillas
1 jar of St. Pete Ferment's Curtido
Cilantro, chopped

To cook the tempeh:
Pre-heat a pan over medium heat.  Add olive or avocado oil, allow to heat until shimmery, not smoking.  Crumble the tempeh into the pan, add chili, cumin and salt.  Stir and cook until crispy and golden-brown, about 10 minutes.  Remove tempeh from heat, and squeeze lime juice over it.

Heat the tortillas in a dry pan or on a grill until warm and toasted, but still flexible.  Add 2 spoonfuls of tempeh, a good forkful of Curtido, and some chopped cilantro.  Enjoy!

Roasted Tofu with Chimichurri Sauce

For the Chimichurri Sauce:
1 bunch cilantro
2 bunches parsley
3 cloves garlic
1/2 jalapeño, seeded
1/3 cup extra virgin olive oil
1/4 cup red wine vinegar
1/2 lime, juiced

Combine the first 4 ingredients in a food processor.  Gradually add the olive oil, vinegar and lime juice, tasting as you go to make sure the flavors are balanced.  Process until smooth, like a pesto, but more saucy.

For the Tofu:
1 lb firm or extra-firm tofu
Tamari

Drain excess water from the tofu package, but hold onto the carton.  Cut the tofu block in half from it’s narrowest side, then slice into 1/4 inch pieces.  Put the tofu back in the carton and add about 1/4 cup tamari, or just enough to cover the tofu.  Allow it to marinate at least 15 minutes, but the longer the better.  Arrange the tofu on an oiled baking sheet and bake for 20 minutes at 350 degrees.  Flip the tofu and bake another 20 minutes, until the tofu is crispy on both sides.

Cucumber Salad with Scallions and Fire Salt

1 pound cucumbers, seeded and sliced
1 bunch scallions, sliced
1/4 red onion, very thinly sliced
1 small handful of mint leaves, or basil
1/2 t Fire Salt, or dried chile flakes
3 T rice wine vinegar, or white wine vinegar
Extra-virgin olive oil, as needed
Salt

Peel the cucumbers if the skins are too thick, otherwise just seed and slice on a bias.  Toss the cucumbers with a teaspoon of salt, and allow to sit in a colander for at least 30 minutes to draw excess water out.  Rinse the scallions, or soak in cold water for 20 minutes to take the sharpness out, then drain.  Combine cucumbers, scallions, red onion, mint (or basil), Fire Salt (or chile flakes), and vinegar.  Taste and adjust salt, spice or vinegar as needed.  Add olive oil as desired, and mix again.  

Adapted from Joshua McFadden’s recipe, “Cucumbers, Scallions, Mint and Dried Chiles,” from Six Seasons.  

You can find Fire Salt at Lifegarden Farm's booth at the St. Pete Saturday Morning Market.

Heart-Healthy Immune-Boosting Roselle Tea

2 pints of fresh Roselle, seeds removed (note below)
12 cups spring water
3-4 oranges, juiced
2 cups of sliced/diced pineapple
4 oz jar of Ginger Turmeric Honey Bomb

To remove the Roselle seeds: Cut the stem side off at about the line of the small petals near the stem.  The seed pod should easily pop out.  Discard the seed pod and keep only the petals for cooking, plus any parts of the red stem that don't have seeds attached.

Bring the Roselle and water to a boil, and cook for 20-30 minutes, until the Roselle has lost most of its color and is soft.  Pour through a sieve into a pitcher or glass jar.  Add the Honey Bomb and stir to dissolve.  Add the orange juice and pineapple slices.  Refrigerate and serve cold.

Sesame-Ginger Bok Choy and Kale Salad

Sesame-Ginger Dressing:
1/3 C toasted sesame oil
1/4 C rice vinegar
1/4 C finely grated ginger
2 t umeboshi plum vinegar
2 T maple syrup
2 T tahini
2 t water
2 t white miso

1 big bunch kale, washed and sliced into thin strips
1 large bok choy, washed and sliced into thin strips
1 large carrot, grated
2 scallions, sliced thin
1 cup sprouts
1/2 cup toasted sunflower seeds
2 T toasted sesame seeds
4 oz firm tofu, cubed

Make the dressing.  Then toss all ingredients with enough dressing to coat, let sit 15 minutes, then serve.

Zucchini Noodles with Pesto

1/2 cup walnuts
1/4 cup olive oil
1 T garlic
1/2 bunch basil
1/2 t sea salt
4 medium zucchini

Blend all ingredients except zucchini in a food processor until smooth.  Using a mandolin, spiralizer, or vegetable peeler, make the zucchini into thin noodles.  Toss with the pesto sauce and serve!

This recipe is modified from the Ocean Beach People's Co-op Cookbook

​Dr. Robin’s Immuno-Borscht
“Flu-Chaser” Soup

Makes 2 quarts

2 carrots, chopped
1 potato, chopped
1/2 green cabbage, chopped
2 large beets, chopped
1 large sweet onion, chopped
1 T garlic, minced
3 T olive oil
1 quart vegetable broth
1/4 C Master Tonic Fire Cider* or apple cider vinegar
Fennel seed
Salt
Pepper

Cook onion and garlic in oil, add the rest of the ingredients and cook for about 25 minutes, or until vegetables are tender.  Season to taste with salt, pepper and fennel seed.  


*Master Tonic Fire Cider:

Chop equal portions, all organic:
White onion
Jalapeño
Garlic
Ginger
Horseradish
Turmeric

Fill a jar 3/4 full of veg, top with apple cider vinegar, let sit for 2 weeks, filter out solids.  Take preventively for colds and flu, or as a cure-for-what-ails-ya!  

Kishium

3-4 summer squash or zucchini (depending how large they are, and the size of your pan), cut in 1/4 in rounds, or halved and then cut in 1/4 in pieces if the squash is larger.
1/2 pint cherry tomatoes, cut in half
1 medium-sized onion, chopped
1.5-2 cups of cooked brown rice (I use short grain, but any will do)
Juice of 1 lemon
Black pepper, to taste
1 T olive oil

Cook the brown rice ahead of time, or use leftover rice.  
Heat the olive oil in a large pan, sauté the onion, and then add the squash/zucchini and tomatoes.  Cook for about 15-20 minutes on medium-high heat, until the vegetables are tender.  Add the rice and allow to cook another few minutes.  When everything is heated well through, and the vegetables are well cooked, turn off the heat and season with lemon juice and pepper.  Mix well, allow to sit for a few minutes, and serve.
​

For the cashew-parm:

1 cup roasted cashews
1 clove garlic
1/2 t salt

Combine in a food processor, process until the cashews are fine, like grated Parmesan. 
Store in an airtight jar for up to 1 week in the fridge.  This recipe is enough for 4-6 salads.


For the salad:

1 head lettuce: red leaf, romaine, green leaf
2 T olive oil
1-2 T red wine vinegar
1 T umeboshi vinegar
Salt and pepper to taste

Cut the “butt” off the bottom of the lettuce and wash the leaves, or dunk them in a bowl of water.  Let them drain in a colander for a minute.  Tear or chop the lettuce into 1 inch pieces, in a large salad bowl.  Add the olive oil, vinegars, salt and pepper.  Add about a 1/4 cup of the cashew-parm, and toss well with salad tongs.  Adjust for more vinegar, salt or parm to taste.

Almond Kale Supreme Salad

2 bunches kale, sliced thinly
2-3 stalks celery, sliced thin
2/3 bunch of scallions, sliced thin
1 1/2 ripe avocado, cubed
2/3 cup tamari roasted almonds, chopped

Dressing:
1/2 cup almond butter
2 Tablespoons apple cider vinegar
2 Tablespoons Bragg’s liquid aminos

Blend or mix the dressing well, pour over all other ingredients and mix thoroughly.  

Recipe is courtesy of Ocean Beach People’s Food Coop.  

Golden Curry With Cauliflower and Mustard Greens

1.5 T olive oil
1 large onion, sliced thin
2 cloves garlic, minced
2 medium sweet potatoes, peeled and diced
3 large carrots, chopped
1 head cauliflower, cut into florets
1 bunch mustard greens, chopped
1 small jalapeño, seeded and minced (optional)
2 t ginger root, grated
1 can chickpeas, drained
1 can light coconut milk
2-3 t curry powder, or to taste
1/2 t turmeric
Salt and pepper, to taste

Heat the oil in a large soup pot, add the onion and sauté until translucent, then add the garlic.  Add the sweet potato and carrots, 1 cup of water, cover and simmer 10-15 minutes, until they are half tender.  Add the coconut milk, chickpeas, cauliflower and jalapeño (if using), ginger, curry powder, turmeric and salt.  Cover and simmer for 10 minutes.  Then add the mustard greens and simmer another 5-10 minutes until tender.  Season with salt and pepper to taste.  

Adapted from Nava Atlas’ recipe “Coconut Cauliflower Curry with Mustard Greens & Spinach” from Wild About Greens

This week I'm cooking my go-to dish when I have leftover rice in the refrigerator.  The nice thing about this dish is that you can use any vegetables that you want (as long as you have scallions, and tamari on hand!).  It's called fried rice, but it's not really fried.  Instead, in the style of macrobiotic cooking, the vegetables are layered in the pan (longest-cooking vegetables first), the rice is layered over that, and covered, so the dish steams.  I only use a little bit of sesame oil in the pan, and the only seasoning is a little bit of tamari.  It is so simple, but satisfying and delicious.

Macrobiotic cooking is a theory, a lifestyle, a medicine, and a style of cuisine.  It is based on a form of Japanese homestyle cooking, founded by George Ohsawa in the early 20th century, in response to the introduction of sugar and processed foods into Japanese culture.  Ohsawa linked the rise in disease and poor health to the "Westernization" of Japanese cooking.  He advocated for a more traditional cooking style that takes into account the season, the nature of the food, and the condition of the person.  Macrobiotic cooking uses whole foods, simple ingredients, and mild cooking methods to preserve the quality of the food and create a more balanced (as in, closer to neutral) meal.  It is a great, simple way of eating that definitely promotes feelings of health and wellbeing!  

For more information, check out any of Michio Kushi's books, Aveline Kushi's cookbooks, or Annemarie Colbin's "Food and Healing," or "Cooking the Whole Foods Way."

​Macro Fried Rice

2 cups cooked short grain brown rice 
1.5-2 cups broccoli (or cauliflower), cut into small florets 
2 carrots, sliced into matchsticks or julienned on a mandoline 
1/2 cabbage, shredded thinly (or bok choy)
3-4 scallions, sliced thinly in rounds
2 t sesame oil
2 T tamari (or coconut aminos)

Heat a frying pan or wok over medium heat, add the sesame oil.  When the oil is hot, add the broccoli first, then the carrots and cabbage.  Turn the heat down slightly, cover and cook for about 5 minutes.  If the pan is too dry, add a couple of teaspoons of water.  Add the rice on top of the vegetables, and then the scallions.  Cover and cook another 2 minutes.  Add the tamari, cover again, and cook another 2 minutes or until the vegetables are tender.  Mix everything together and enjoy!

Carrot-Ginger Soup

2 t vegetable oil
1 lb carrots, chopped
1-2 potatoes, peeled and chopped
3 large stalks of celery, chopped
1 large onion, chopped
3 cloves garlic, chopped
1/4 cup ginger, grated
4 cups vegetable broth
pepper, to taste
(optional: parsley for garnish)

Heat the oil in a soup pot, add the onion and garlic, and cook until translucent.  Add the carrots, potato and celery, cook 10 minutes.  Add the vegetable broth, ginger and pepper, and simmer 20 minutes.  Puree with an immersion blender.  

Hint:  The longer this soup sits, the better it tastes.  Don't be surprised if it's even better the next day.

​Imambaldi: Turkish Stewed Eggplant, Onion and Tomato

1/2 cup olive oil (or vegetable oil)
2 medium eggplants (or 1 large), peeled and sliced in rounds
2 medium onions, halved and sliced
3/4 pint cherry tomatoes, halved (or 3 large tomatoes, quartered)
1 t salt, or more to taste
1/4 cup red wine vinegar

Layer the eggplant and onion slices in a large pot with the olive oil, cook on med-high heat, stir occasionally.  When it starts to cook, add the tomatoes and salt.  Reduce heat to low, stir occasionally, cook for 45 minutes.  Turn off the heat and stir in vinegar.  Serve at room temperature with toasted bread or a flatbread.
​

​Fattoush Salad

1 head romaine lettuce (or similar lettuce), chopped
2 cucumbers, peeled, seeded and chopped
6 radishes, halved and thinly sliced
1/2 pint cherry tomatoes, halved or quartered
1/4 red onion, sliced thin (optional)
1 bunch parsley, chopped
1 bunch mint, chopped
Several large gluten-free pita chips (Sami’s millet and flax chips), broken in pieces
1 t sumac

Dressing:
4 T olive oil
1 T lemon juice
1 T red wine vinegar
1 T pomegranate molasses
Salt and pepper to taste

Directions: Whisk together the dressing ingredients in a bowl, add the rest of the salad ingredients.  Sprinkle sumac over everything and toss.

In Traditional Chinese Medicine we have a term, "food stagnation," to describe that feeling of fullness, being stuffed, maybe a little nauseous, often belching, after a big meal where we overindulge.  Otherwise known as After Thanksgiving Feast.  
Even at my vegan Thanksgiving, with lots of salads and veggies, I tend to eat way more heavy, rich foods that are special for the occasion.. And of course, pies!  Even though it makes me so happy, this leaves me feeling heavy, bloated, and sluggish.  

In Chinese Medicine, we have excellent herbal formulas to relieve that uncomfortable feeling of food stagnation.  But we can also treat diet with diet - and eat foods that will help move that stagnation along.  Daikon radish works very well to relieve sluggish digestion, and has been used for centuries especially in Japanese cuisine specifically for this reason.  Daikon contains natural digestive enzymes that help break down fatty, rich foods, and its pungent, peppery flavor helps to stimulate the digestive tract (and, it also works as a decongestant!).  

This week I chose to make a Bok Choy and Daikon Salad as a "Post-Thanksgiving Digestive".  The cool, crunchy raw vegetables have a high water and fiber content, and will make you feel light and refreshed as they help to get your digestion back on track.  There are a lot of nutritional benefits to this salad - Bok choy is considered a "superfood" because it contains a high amount of vitamins A and C, as well as beta-carotene and the mineral selenium.  All of the vegetables are high in antioxidants, and the pea spouts are especially packed with nutrition.  The light, sweet dressing pulls all the flavors together and will make you crave this salad after all the heavy holiday meals!
​ 

Bok Choy and Daikon Salad

1/2 large bok choy (4-6 stalks), thinly sliced
1 cup daikon radish, peeled and cut into thin half-circles
1 bunch (5-6oz) tatsoi or mizuna (or both), chopped
1 cup green sprouts, pea shoots are great
3 small seedless clementines, or other small orange, sectioned
2 T sesame seeds or 1/4 cup toasted slivered almonds

Sesame-Ginger Salad Dressing:

1/3 cup olive oil
2 T sesame oil
1/3 cup rice vinegar
1 T agave 
2 T tamari
2 t fresh grated ginger
1 T sesame seeds

Combine the dressing ingredients, shake or mix well, and toss with salad ingredients.

This recipe is taken from Nava Atlas' cookbook, Wild About Greens, and her recipe, "Tatsoi or Mizuna & Bok Choy Salad."  

I didn't cook last week.  I was in San Diego, CA, for another seminar in Sports Medicine Acupuncture, an advanced training program for orthopedic assessment and acupuncture techniques.  In addition to feeding my brain, every day I ate lunch at the Ocean Beach People's Co-op, a vegetarian, organic food market and deli.  Here, they serve an ever-changing assortment of salads and hot dishes, and I knew I could always get a nice dose of fresh vegetables for my day.

This recipe is only slightly adapted from People's "Red Kale Salad," one of a few recipes they graciously shared with me.  Because I don't know exactly what vegetables will be in harvest and available this week at the Saturday Morning Farmer's Market, I gave some options for substitutions.  Feel free to mix in other similar vegetables - I don't think you can go wrong with this lovely Miso-Ginger salad dressing.

Summer may be over in most of the country, but here in Florida it's just like the first harvests of July up North.. and that means lots of beautiful basil and summer squash.  Whenever I see a bounty of basil at the farmer's market, the first thing I think of is pesto.  

Grab a couple of bunches of basil (or more) and blend up a batch of pesto that you can freeze and use throughout the season (Tip: freeze in an ice cube tray for easy portioning).  

Pesto is a wonderful addition to many dishes including roasted vegetables, scrambled tofu (or eggs), pizza and sandwiches.  For this week's Taste Cart at the Saturday Morning Market, I'm making gluten-free Pesto Pasta with Sauteed Summer Squash.  

I used a combination of Tuscan and Italian basil, with walnuts, for my pesto this week.  The Italian basil is what most people are familiar with, but the curly Tuscan basil is just as good.  Feel free to experiment with these types, and your choice of nuts.  Traditionally pesto is made with pine nuts, but walnuts work just as well.


Pesto Pasta with Sauteed Summer Squash

Pesto:
2 bunches of basil, Italian or Tuscan (or one of each), washed, thick stems removed
2 cups of walnuts
2-3 cloves garlic, peeled
1 t salt
1/2 t pepper
1/2 cup extra virgin olive oil

In a food processor, grind the walnuts, garlic and salt.  Then add basil, olive oil, pepper and blend again.  Taste and add more salt, pepper or olive oil as needed.  Portion in containers or ice cube tray, cover and freeze.  Keep some fresh if using right away.


4 pattypan, yellow squash or zucchini, sliced thin
1/2 pint cherry tomatoes
1/2 bunch kale, collard greens, tatsoi or other leafy green, washed and chopped (hard stem removed)
3-4 cloves of garlic, minced
olive oil
juice from 1 lemon
1/4 cup white wine or mirin
salt and pepper
1 package gluten-free brown rice & quinoa pasta (fusilli), or pasta of your choice, cooked 

Directions: Toss cooked pasta with 1/2 cup pesto, season with more olive oil, salt and pepper to taste.
Heat 2 T olive oil in a large saucepan over medium heat, add lemon juice and half the wine or mirin, garlic, some salt and pepper.  Allow this to bubble up, and cook garlic 2 minutes.  Add the squash, cook 3-4 minutes, stirring frequently.  Add the cherry tomatoes and kale, season with more salt and pepper, and add the rest of the wine.  Cook for another 4-5 minutes until squash is tender.  Pour mixture over pesto pasta, toss and serve.

Today is the first day of my new gig at the St. Pete Saturday Morning Market, where I will be cooking vegan meals highlighting fresh produce from local farmers, and giving samples to people for FREE!
I firmly believe that going to the farmer's market and buying and cooking fresh, locally grown vegetables, is one of the best things we can do for our health and wellbeing.  Here's why:

1. Eating more vegetables is the healthiest thing you can do for any diet.  Regardless of whether you eat meat or are vegan or vegetarian, all diet experts agree that adding more vegetables to your meals is the best way to get the most nutrition and maintain a healthy weight.  

2. Locally grown produce is better for you.  Buying and cooking vegetables that are grown ethically close to home ensures that the produce retains more of its nutritional value.  And, you are eating what's in season and climate-approved.  In our busy world, this brings us a little bit closer to the Earth, and nature.  

3. You are supporting your community.  These farmers and vendors work hard all year round to bring us the highest quality produce and products every week, and often at much better prices than the supermarket.  Vote with your dollars for your community!

4. Making time to cook is a great way to de-stress.  Giving some dedicated attention to meal preparation allows us to slow down and connect more to what we put in our bodies.  This allows our nervous system to relax, which is also the best way to improve digestion.  


Greens and Almond Quinoa Salad
1 bunch kale or collard greens, stems removed, chopped
1/4 red cabbage or 1 cup of bok choy, thinly sliced
1 carrot, grated
1 handful of cilantro, chopped
4 scallions, sliced
1/4 cup tamari-almonds, chopped
1 cup of quinoa, cooked

Dressing:
1/2 cup almond butter
1/4 cup tamari
1/4 cup rice vinegar
1/2 cup water
1 T sesame oil
3 inch piece of ginger, peeled and grated or chopped
1 clove of garlic
1/4 t pepper
1/4 t salt
1/8 t cayenne
1 & 1/2 limes, juiced

Directions: Blend the dressing ingredients and toss with everything else!  


​This recipe was modified from Megan Marlow's Kale & Quinoa Salad with Thai Peanut-Ginger Dressing, graciously passed to me from my friend Suzanne :)