Posted by Rebecca Wood

White Bean and Herb Dip

Accompanying article: Healthy Cookware

Fresh herbs and creamy-white beans can make a highly flavored dip. This is best served with a selection of raw or lightly steamed vegetables, over pasta or as a dip for crackers or chips. To make a tasty thick sandwich spread, omit the oil.

1 cup cooked cannelloni or navy beans, drained
2 cups fresh basil or cilantro leaves (or a combination of Italian parsley and tarragon, lovage, oregano or savory)
1/4 cup extra virgin olive oil
3 cloves garlic
2 tablespoons lemon juice
Sea salt and freshly ground pepper

Combine the ingredients in a food processor to create a fairly smooth puree. Set aside for 15 minutes for the flavors to meld. Serve.

Zucchini Blossoms Stuffed with Sun Dried Tomatoes

Accompanying article: Zucchini

Squash blossoms as a garnish add mostly eye appeal; however, when stuffed and lightly pan fried, they are surprisingly flavorful and have a pleasant, moist texture. I use a chopped tortilla to absorb the rich juices of the mushrooms and lend a meaty texture; however, you may substitute bread crumbs or a cooked grain like rice or quinoa.

3 tablespoons extra virgin olive oil
½ teaspoon ground coriander
¼ teaspoon turmeric
2 cloves minced garlic
½ cup chopped mushrooms
2 tablespoons oil-packed sun-dried tomatoes, drained and chopped
1 finely chopped tortilla (or ½ cup bread crumbs or cooked quinoa or rice)
1 cup chopped cilantro
Sea salt and pepper to taste
16 squash blossoms

Heat 1 tablespoon of the oil in a sauté pan, add and lightly sauté the coriander, turmeric and garlic for 1 to 2 minutes or until aromatic. Add and sauté the mushrooms for 3 to 5 minutes or until they soften. Add and sauté the tomatoes and tortilla for 3 minutes or until warmed through. Add cilantro and salt and pepper and cook an additional minute. Allow filling to cool until warm.

Loosely stuff each squash blossom with the filling. Twist the petals closed to contain the filling. Heat remaining oil in a sauté pan. Add the stuffed blossoms and lightly fry, gently turning once or twice as desired. Serve hot or cold as an appetizer or as side dish. Makes 16.

Green Beans, Boiled

Accompanying article: Green Beans

Allow 1½ pounds of beans for 4 people

Start with fresh green beans. (If the beans are less than fresh, you may wish to sauté them with an onion or use them in a soup or casserole where other flavors will enhance their somewhat compromised flavor.) Pick through the beans and discard any that are withered, bulging or discolored.

Cut beans into 2 to 3-inch pieces. Drop them into a large pot of boiling, salted water and cook at a full boil until they've softened but are still firm. Start tasting them after 3 or 4 minutes of cooking. Do not cover the pot, or their color fades. When they're cooked to your taste, drain, shake dry and season with butter, salt and fresh herbs such as tarragon. Green beans are best when served within a few hours of cooking.

Orange-Glazed Salmon Kebobs

Accompanying Newsletter: Feeding the Whole Family

Instead of salmon chunks, you can try chicken breast, beef, or tofu. These directions are for broiling, but these are yummy grilled, too. For fun, use rosemary stems instead of wooden skewers.

Prep time: 20 minutes, 1 hour for marinating
Makes 4 to 6 kebobs

6 wooden skewers
1 to 1 1/2 pounds salmon filet
Marinade
1/4 cup thawed orange juice concentrate
4 cloves garlic, minced
2 tablespoons honey
2 tablespoons balsamic vinegar
2 tablespoons tamari soy sauce
2 teaspoons toasted sesame oil

Soak skewers in water. Cut salmon into 1-inch strips. Remove skin from each strip and then cut into 1-inch cubes. Place in a shallow dish.

Mix all ingredients for the marinade in a small saucepan. Warm just enough to incorporate honey. Pour over salmon pieces. Let salmon marinate about an hour, turning occasionally.

When salmon is well-marinated, preheat oven to broil. Put four chunks on each skewer. Place in baking dish in oven. Broil about 3 to 4 minutes, turn skewers, and pour some of the marinade over the salmon. Broil for another 3 to 4 minutes. Alternately, the remaining marinade can be reduced on the stove and used as a sauce for grains or vegetables served with the kebobs. Serve kebobs with Yogurt Garlic Dip.

Reprinted, with permission, from Cynthia Lair’s Feeding the Whole Family.

Reuben Tempeh Sandwich

Accompanying article: Soy — Toxin or Tonic

Makes 4 sandwiches

While not a classic Reuben, this is a highly flavored sandwich with great texture and crunch. And it's easy to make. This recipe uses pan-fried tempeh, but you may steam, grill, broil or bake the tempeh.

1/2 cup water
1 teaspoon dried ginger
1 teaspoon ground coriander
1 teaspoon paprika
Sea salt and freshly ground pepper to taste
8 ounces tempeh
3 tablespoons butter or extra virgin olive oil
8 slices rye bread or toast
Butter
Prepared mustard
Mayonnaise
1/4 to 1/2 cup drained sauerkraut
4 lettuce leaves
4 tomato slices

Mix water, ginger, coriander, paprika, salt and pepper together in a bowl. Slice the tempeh into long fingers, 1/2-inch thick (thinner slices yield a crisper product but may require additional oil). Dip the tempeh slices into the water mixture and drain briefly on absorbent paper to absorb water and prevent sputtering.

Heat oil in a skillet and pan fry tempeh for 4 minutes or until crisp and golden. Drain on fresh paper toweling.

Assemble 4 sandwiches by spreading bread with butter, mustard and mayonnaise and layering on the tempeh, sauerkraut, lettuce and tomato slices.

Juice Tonics

Accompanying article: Juice

For general guidelines regarding fruit and vegetable juices, please see Juice. Below are specific juice remedies.

Cabbage juice is used for healing stomach and duodenal ulcers.

Carrot juice is used for liver rejuvenation and cleansing. When applied directly to a burn, it expedites healing time.

Celery juice is used for lowering blood pressure.

Cherry juice (especially sour cherry juice) is used for treating gout, rheumatism and arthritis.

Cranberry juice is used for treating and preventing urinary tract infections.

Grape juice is used for edema, hepatitis and jaundice.

Lemon juice is used for indigestion, weight loss, high-blood pressure and as a liver tonic. Drink upon arising, after a meal or following the use of antibiotics or other drugs.

Watermelon juice is used for urinary difficulties, edema and to clear summer heat.

May you be well nourished,

Rebecca Wood