Recipes
for Health and Healing - Nutritious
Salads
Pressed
Cucumber Salad
Pressing is a form of quick - pickling. Vegetables are mixed with sea
salt or natural vinegar and put under pressure. They begin to ferment
and release energy, and are more easily digestible than raw vegetables.
Ingredients...
1 large salad cucumber or 3 to 4 pickling cucumbers
1 1/2 teaspoon umeboshi vinegar
1/4 cup red onion, finely sliced
Preparation...
Wash cucumber, and peel if waxed or oiled.
Slice lengthwise if large. Slice into thin rounds or half circles
Place onions in a vegetable press, and sprinkle with half of the vinegar.
Add the cucumbers and the rest of the vinegar.
Apply pressure and press for 30 minutes
Remove from the press and serve as a vegetable side dish.
Colorful
blanched Salad with Tofu dressing
Broccoli is beneficial to all major functions and organs, particularly
the lungs and large intestines. High in fiber, beta carotene, calcium
and vitamin c. Broccoli lowers the risk of cancer and heart disease.
Ingredients...
1 cup broccoli florets
1/2 cup cauliflower florets
1/4 cup carrot, sliced in matchsticks or thin diagonals
1/4 cup red radish, halved
1/4 cup fresh beans, sliced in 1 to 2 inch lengths
water
Preparation...
Place 1 to 2 inches of water in a pot, cover and bring to a boil.
Place the beans in the water and boil 2 minutes. Remove and drain, and
place in bowl.
Place the carrots in the boiling water and boil 1 to 2 minutes. Remove
and drain and place in the bowl.
Boil the cauliflower for 3 minutes; the broccoli for 2 minutes and then
the radishes for 2 minutes. After draining, place in the bowl and mix
and serve with the Tofu Dressing.
Tofu
Dressing
Ingredients...
1/2 lb firm style tofu, rinsed, steamed for 5 minutes
1/2 cup water
1 tablespoon onion, finely grated
1 1/2 to 2 tablespoon umeboshi vinegar
2 tablespoon chives, scallions or parsley, chopped fine
Preparation...
Puree the tofu in a suribachi. Add the water, onion, umeboshi vinegar
and chives to the tofu puree and mix thoroughly. Serve the dressing on
the side with the salad or mix it in with the vegetables just before serving.
Couscous
and Vegetable Salad with Tempeh
Tempeh, made from fermented soybeans, has a rich taste. It comes originally
from Indonesia. As a fermented soyfood, tempeh is associated with reducing
cholesterol, preventing and relieving cancer and is strengthening the
kidneys, bladder and reproductive organs. It is high in protein, calcium,
iron and B vitamins and B 12.
Ingredients...
2 cups water
sea salt
1 cup couscous
4 teaspoon extra virgin olive oil
1 sweet onion
2 to 3 tablespoons capers, drained
8 - 12 oil- cured black olives, pitted and diced
6-8 sun- dried tomatoes, soaked until tender and diced
1 small bunch arugula, finely sliced
1/4 cup minced basil leaves
1/4 pound tempeh
basil sprigs to garnish
Preparation...
Bring water and a pinch of salt to a boil in a saucepan over medium heat.
Add couscous, cover and turn off heat.
Allow to stand for 5 minutes. Fluff with a fork and set aside.
Heat 2 teaspoons of oil in a skillet over medium heat. Add onions and
a pinch of salt until limp, 2 minutes.
Stir in capers, olives, and sun-dried tomatoes. Sauté until tomatoes
are soft, 5-7 minutes.
Stir in arugula and basil.Saute until leaves are just limp, but still
bright green.
In a small sauce pan heat remaining 2 teaspoon oil, crumble tempeh into
pan and saute until golden and slightly crispy.
Stir onion mixture and tempeh into couscous. Serve hot.
Makes 4-6 servings
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