Wild Rose Cleanse Recipes

So while doing the Wild Rose Cleanse this last year I searched and searched to find recipes from there book and It seems that I have found a good chunk of them .. So if your ever having one one those I dont know what I can make moments .. Take a gander at these and try them out

Lemon Tahini Dressing 

Yields 1 1/2 cups 

This favourite can be used as a dressing for salad greens, or as a sauce over rice, steamed vegetables, and baked potatoes. 

2/3 c plain soy milk 
5 TB lemon juice 
1 garlic clove 
1/2tsp salt 
1/2 c tahini 
1/8 tsp sesame oil (guess you can cut this out) 

Place all ingredients in a blender and puree for 1 minute at high speed.

Oatmeal Porridge with Flaxseed Oil 

Serves 2 

Flaxseed oil may sound like an unusual item to put on your cereal, but it’s and old European tradition from the era when small opaque bottles of fresh pressed flaxseed oil were delivered every week by horse and carriage. Try it, and see if you like this way of getting your Omega 3’s! 

2 cups water 
pinch salt 
1 cup rolled oats 
1/2 tsp fennel seeds 
1/4-1/2 cup soy, rice, or almond milk 
2 tsp Flaxseed oil, optional 

Bring water and salt to boil in covered saucepan over high heat. 

Stir or whisk in rolled oats, and fennel seeds. Reduce heat, cover and simmer for 15-20 minutes (2 to 4 minutes if using quick cooking oats) stirring occasionally. 

Baked Herbed Halibut Steak When I made this– I put the topping on sole filets. I really liked it. Was subtle yet tasty. Freezes well. 

Serves 4 

The use of fresh herbs makes this dish outstanding. If you do not have fresh herbs, use smaller amounts of the dried product. One tablespoon of fresh herbs equals one teaspoon of dried herb. 

4, 8oz halibut steaks (225 g) 
2 TB olive oil 
1 TB green onions 
1 TB parsley, chopped 
1 TB fresh basil, chopped 
1 tsp fresh thyme, chopped 
1/2 tsp salt 
1/4 tsp pepper 
2 TB lemon juice 
lemon wedges for garnish optional 

– Preheat oven to 425oF 
– Wipe fish with dry towel and arrange in baking dish. Brush with oil and sprinkle with salt and pepper. 
– Mix onions, parsley, and chopped herbs together in small bowl. Sprinkle mixture over fish along with lemon juice. 
– Bake uncovered, for 10-12 minutes or until JUST done. Be careful not to overcook. 
– Serve each piece with a lemon wedge if using.

Lemon Pepper Baked Chicken 

Serves 4 

This is a very simple recipe. Fryer chickens can be found at the market already cut up into four pieces. 

1 fryer chicken quartered 
1/4 cup lemon juice 
2 TB olive oil 
2 TB lemon pepper 
1/2 tsp salt 

– Preheat oven to 350 F 
– Ina large mixing bowl,combine lemon juice, oil, lemon pepper, and salt 
– Dredge chicken in lemon mixture then place pieces onto cookie sheet. Pour remaining liquid evenly over chicken. 
– Bake for 30-40 minutes or until chicken is cooked.

Lentil Dahl 

2-4 servings 

India has a rich, vegetarian heritage, rooted in 5000 year-old traditions. Dahl, translates into soup, which is commonly prepared with lentils, makng htis rich and thick meal common to households and restaurants alike. Serve this dish by itself or over a bed of Rice Pilaf. 

1 TB olive oil 
1/2 onion diced 
1/2 c carrots diced 
1/2 c celery diced 
2 garlic cloves minced 
2 tsp peeled ginger minced 
1-2 tsp curry powder 
1/2 tsp cumin powder 
2 1/2 c vegetable stock or water 
1 c brown or green lentils rinsed 
1/4 tsp pepper 
salt to taste 

– Saute onions, carrots, celery, garlic, and ginger in oil over medium heat for 3-5 minutes or until onions are soft. 
– Add curry and cumin and saute for 2 minutes, stirring constantly to avoid scorching the spices. 
– Stir in stock and lentils and bring to a boil. Reduce heat, cover and simmer for 45-50 minutes or until lentils are soft. 
– Add salt to taste.

Paprika Oregano Chicken Breast 

Serves 4

The chicken used in this recipe can be boneless or bone-in. If using the latter, increase the cooking time by approximately ten minutes.

4 split chicken breasts
2 TB olive oil
2 tsp oregano
1 tsp paprika
1/2 tsp salt
1/4 tsp pepper

– Preheat oven to 350 F
– Brush chicken with oil and set aside
– In small bowl, mix together paprika, oregano, salt and pepper. Roll the chicken pieces in this mixture, until thoroughly coated, and place on cookie sheet.
– Bake for 25-30 minutes or until chicken is cooked.
Baked Stuffed Apple 

Serves 2 

This recipe is tasty when made with Macintosh apples (which are quick to cook). Other varieties such as Golden Delicious or Granny Smith may take longer, but taste good too! Note: To toast nuts, just spread them on a baking sheet and place in the oven (350 F). Turn the nuts every 5-10 mins. Bake for about 20 mins; less time in toaster oven. 

2 large apples 
1/4 c tahini 
1 TB toasted almonds or hazelnuts chopped 
1/2 tsp lemon juice 
1/2 tsp lemon rind grated 
1/2 tsp vanilla 
1/4 tsp ground cinnamon 
pinch ground cardamom,optional 

-Preheat oven to 325 F 
– Pierce top of apple, holding knife at 45degree angle to stem. Rotate knife around to produce small cone shaped tops. Set tops aside. 
– Using melon baller or teaspoon (easier than it sounds to use teaspoon), remove core of apple being careful to not pierce bottom of apples. 
– In a small bowl, stir together tahini, almonds, lemon juice, lemon rind, vanilla, cinnamon, and cardamom (if using). 
– Fill apple cavities almost to the top wih tahini mixture. Replace apple tops. 
– Set apples in baking tray and bake for 15-20 minutes or until apples are soft when pierced with toothpick. 


Yields 3/4 cup 

An old standby, this dip is versatile as a spread of for adding appeal to baked or steamed vegetables. The yield on this recipe is sufficient for three-open faced rice cakes. 

1 avocado 
1/4 c tomato, diced 
1 small garlic clove 
1/2 tsp lime juice 
1/2 tsp cilantro 
1/8 tsp salt 
pinch pepper 

– Mash avocado pulp in medium sized bowl. 
– Add remaining ingredients and mix with fork until smooth. 
– Season to taste 


Yields about 22 balls 

Serves 3-4 

This is such a popular dish and it is easy to make, healthy and absolutely delicious. 

2 1/2 cups cooked chickpeas (625 ml) 
2-3 cloves garlic, chopped 
1 egg 
1/4 c tahini 
3/4 tsp salt 
1/2 tsp ground cumin 
1/4 tsp tumeric powder 
2 TB parsley chopped 
2 TB green onions chopped 

– Preheat oven to 375 F 
– Place chickpeas, garlic, egg, tahini, salt, cumin, and tumeric in a food processor and puree till smooth. Occasionally scrape down sides. (I don’t have food processor so I just mashed it all up.) 
– Transfer to mixing bowl and add parsley, green onions, and mix well. 
– Roll a 1 1/2 inch diameter ball in palm of hand and place on lightly oiled cookie sheet. Bake for 10 mins. (I just scooped with spoon and didn’t really roll.) 

Oriental Greens Salad 

Serves 2-4 

The combination of Chinese cabbage (suey choy), ale,a nd broccoli in this salad, as well as the tahini in the dressing, is a fabulous way of using calcium-rich foods. Serve with Lemon Tahini Dressing. 

1 cup mung bean sprouts 
1 cup Chinese cabbage, sliced thinly 
1 cup kale, sliced thinly 
1 cup broccoli florets 
1/2 cup carrot grated 
1/4 c red bell peppe chopped 
Lemon Tahini dressing to taste 

In large salad bowl, mix sprouts, cabbage, kale, broccoli, carrots, red pepper, and toss.

Stuffed Avocado Salad 

Serves 6 

This is a recipe to prepare right before serving. The lemon juice will prevent the avocado from browning too quickly, but ideally, try to serve soon after preparation. If using the smoked salmon, find some htat doesn’t have artificial additives added to enhance the colour or flavour, or that is ‘honey-glazed’ with added sweetners. 

3 large avocados 
2 TB fresh lemon juice 
3 hard boiled eggs chopped 
1/2 tart apple diced 
1/2 c smoked or baked salmon 
2 TB green onions chopped 
pinch cayenne pepper 
salt and pepper to taste 
3 TB toasted almonds slivered 

– Cut avocados in half lengthwise and remove pits 
– Remove flesh with spoon and reserve shell 
– Cut avocado into 1/2 inch pieces, place in medium mixing bowl and coat all surfaces with lemon juice 
– Add eggs, apple, salmon, onions, cayenne, salt and pepper to taste 
– Spoon back into avocado shells 
– Top with roasted almonds and serve with lemon slices, optional 

Warm Sesame Cucumber Rice Salad 

Serves 3-4 

Although the hijiki seaweed is an option in this salad, it compliments the remaining ingredients both in taste and nutrition. 

2 TB hijiki seaweed, optional 
1 cup brown rice, cooked 
1/2 cup cucumber diced 
1/2 cup carrot, grated 
1 cup broccoli florets 
1 TB sesame seeds 
1/2 cup red bell pepper diced 
1 TB cilantro or parsley chopped 
1/4 Lemon Tahini Dressing 

– Soak hijiki in cold water for 15 minutes. Discard water and rinse. 
– In medium mixing bowl, combine soaked hijiki, cucumber, carrot, broccoli, sesame seeds, red pepper, cilantro, and dressing. Mix well. 
– Portion warm rice onto individual serving plates and spoon vegetables over rice. Or you can toss rice and vegetables together.

Kale, Corn and Beet Salad 

Serves 4 
You can boil, steam or bake the beets the day before…or prepare them on the spot. To easily peel the beets, press their skins with your thumb, under water, once they are cool enough to handle. To finish the dish, add Basic Oil and Lemon dressing. 

Note: to bake beets, put beets in a single layer in an oiled baking dish. Add 1/4 inch water and cover dish with a lid or foil. Bake at 350oF until tender, about 1 to 1 1/2 hours. 

4 cups kale leaves, finely sliced 
2 medium beets, cooked 
1 cup corn kernels, fresh, canned, or frozen 
1 tsp tarragon leaves 
1/4 tsp salt 
pinch pepper 
1/4 cup Basic Oil and Lemon Dressing 

– Steam kale, with pot partially uncovered, for 3-5 minutes. 
– Meanwhile, peel, quarter and slice beets and place in medium bowl. 
– Add corn, tarragon, salt, pepper, dressing and toss. 
– Remove kale from steam, spread out evenly on a platter and form a mound with beet and corn mixture.

Basic Oil and Lemon Dressing 

Yields one cup 

2/3 cup flaxseed oil or extra-virgin olive oil or mixture of both 
5 TB freshly squeezed lemon juice 
1 clove garlic, finely minced 
1/4 tsp salt 
pinch pepper 

– Mix all ingredients in a jar and shake vigourously for 1 minute. 
– If possible, let sit for one hour or longer to allow the flavours to blend together. 

Black Bean and Corn Loaf 

Serves 4-6 
This Mexican-style black bean and corn dish is rich in flavour and iron. The addition of acidity from the tomato sauce increases the bioavailabilty of the iron present in the beans. If using canned beans/corn reduce the amount of salt. 

3 1/2 cups cooked brown rice (1 cup raw = 3 1/2 cups) 
2 cups cooked black beans (19 oz can = 2 cups) 
1 cup corn, fresh, canned, or frozen 
2 tsp olive oil 
1/2 onion diced 
1 cup celery diced 
1 garlic clove minced 
1 tb basil 
2 tsp oregano 
1/2 tsp cumin powder 
1/2 tsp salt 
1/4 tsp black pepper 
2 eggs beaten 
2 cups tomato sauce, optional 

– Preheat oven to 350F 
– Mix rice, beans, and corn together in large bowl. 
– Saute onions, celery, and garlic in oil over medium heat for 5 mins or until onions are soft. Let cool for 3 mins and add to bean mixture. 
– Stir in basil, oregano, cumin, salt, pepper and eggs. 
– Pour into lightly oiled loaf pan, cover, and bake for 30-40 mins or until set. Serve with tomato sauce, if using. (Tomato sauce refers to homemade sauce, not ketchup or canned sauce.)

Vegetable Fried Rice 

Serves 4 

3 1/2 cups cooked rice 
1-2 tb olive oil 
1/2 medium onion, sliced 
1 tb fresh ginger, minced 
1 cup carrot, diced 
1 cup cabbage, sliced 
1 cup broccoli florets 
1/4 cup vegetable stock 
1 tb lemon juice 
1/2 cup green peas 
1/2 cup corn 
2 tsp chinese 5 spice 
2 eggs beaten 
1/4 cup cilantro 
salt and pepper to taste 

– Heat wok or deep non-stick frying pan over high heat. Add oil, onions and ginger and stir-fry for 30 seconds. 
– Add carrots, cabbage and broccoli. Stir fry for 2 mins. 
– Add 2 tb of stock and lemon juice. Cover and steam for 2 mins. 
– Remove cover; add peas, corn, Chinese 5 spice and season to taste with salt and pepper. 
– Add eggs and cook for 1 minute. Add rice and stirfry until rice is heated through. Stir in remaining stock and cilantro. 

Curried Rice Salad 

Serves 4 

1 cup brown rice, uncooked 
1/3 cup almonds 
1 cup cooked chicken or turkey 
1/2 cup celery, diced 
1/2 cup green pepper, diced 
1/2 cup red bell pepper, diced 
2 tb green onions, chopped 
2 tb cilantro, chopped 
1/4 c lemon juice 
3 TB extra-virgin olive oil 
1-2 tsp curry powder 
1 tsp salt 
1/8 tsp pepper 

– Cook rice and set aside to cool. 
– Stir in almonds (or poultry), celery, red and green peppers, green onions, and cilantro. 
– Mix lemon juice, olive oil, curry, salt, and pepper. 
– Pour dressing onto rice mixture, stirring thoroughly. 

Moroccan Chickpea and Millet Soup 

Serves 4 

2 tb olive oil 
1 medium onion, diced 
2 cloves garlic minced 
1 cup celery, diced 
1 cup yam, peeled and diced 
1 cup cooked chickpeas 
1/2 cup raw millet 
1 whole star anise or 3 whole cloves 
1 1/2 tsp ground cumin 
1/4 tsp tumeric 
1/4 tsp nutmeg 
3 lemon slices 
4 cups water 
1 tsp salt 
pinch pepper 
2 tb cilantro 

– Saute onion, garlic, and celery in olive oil over med heat for 5 mins or until onion is soft. 
– Add everything else except cilantro. Bring to a boil, reduce heat and simmer for 20 mins or until yams and millet are cooked. 
– Add cilantro and serve.

Curried Spinach Soup 

Serves 4 

1 bunch spinach 
2 tb olive oil 
1 onion, diced 
2 large cloves garlic 
1 tsp ginger, chopped and peeled 
2 tsp curry powder 
6 cups water 
1 large potato, diced 
1/3 cup white basmati rice, uncooked 
1 tsp salt 

– wash spinach thoroughly and remove stems 
– saute onion in olive oil over med heat for 5 mins till soft 
– add garlic, ginger, and curry. saute for 3 mins stirring constantly so curry doesn’t burn 
– add water, potato, rice, and salt. bring to boil, reduce heat, cover and simmer for 15 mins or until rice and potato are cooked 
– add spinach and cook for 3 mins 
– transfer soup to blender and puree until smooth 
– reheat if needed and serve

Scrambled Tofu 

Serves 2 

This no cholesterol dish is a replacement for scrambled eggs in the morning. It also makes an easy to assemble source of protein, vitamins and minerals at lunch or dinnertime. 

1lb medium firm tofu 
2 Tb olive oil 
2 tb green onions 
1 small clove garlic, minced 
2 tsp fresh cilantro or parsley (I like more… 1/2 a bunch at least) 
1/2 tsp salt 
1/4 tsp ground cumin 
1/8 tsp tumeric powder 
1 tb salsa (optional) 

Place tofu on plate, cover with another platte and place 5lb weight on top for 10 minutes to press out extra liquid. (I always skip this step.) 

Discard liquid and transfer tofu to mixing bowl and mash with a fork. 

Saute onions and garlic over medium heat for 1 min. 

Add tofu, cilantro, cumin, salt, and tumeric; saute for 5 minutes. Stir occasionally. 

Stir in salsa if using.

Spicy Hazelnut Dressing 
Yields 1 1/2 cups 

The spice from this dressing comes from the jalapeno pepper. Removal of the seeds creates mild heat. For a hotter dressing, add some of the seeds to the recipe. When removing the seeds, protect your hands with thin, rubber gloves. 

1/3 cup toasted hazelnuts (shelled) 
3/4 cup olive oil 
2 garlic cloves minced 
1/3 cup lemon juice 
1/4 cup apple juice (unsweetened) 
1/2 grated peel of lemon, preferably organic 
1/2 jalapeno pepper, minced 
1/2 tsp oregano 
salt and pepper to taste 

Preheat oven to 350F. 

Place hazelnuts on baking tray and toast in oven for 15 minutes or until nuts start to brown. Set aside and cool. 

Once cooled, finely chop hazelnuts. 

Whisk together remaining ingredients and add hazelnuts. 

Adjust the seasoning to taste.

Stuffed Tomatoes 

Serves 6 

6 firm, fresh tomatoes, large 
2 hard boiled eggs, chopped 
2 cups cooked cauliflower, chopped 
1/3 cup almonds, walnuts or pecans, chopped; reserve 2 tb for topping 
1/2 cup green onions, chopped 
3 tb parsley, chopped 
2tb fresh basil, chopped 
1 tb fresh lemon juice 
2-3 tb olive oil, optional 
salt and pepper to taste 

Preheat oven to 350F 

Boil the eggs until hardboiled and set aside. 

Steam the cauliflower until tender, but not mushy. 

SLice 1/2 inch top off tomato. Scoop out centre using sharp edged spoon or melon baller. Chop and reserve pulp. Sprinkle inside of tomato with salt. 

Mix together tomato pulp, eggs, cauliflower, nuts, green onions, parsley, basil, lemon juice, salt and pepper.

Scoop filling into tomato cavity, sprinkle top with olive oil if using, and reserved nuts. 

Bake for 12-15 minutes or until tomato is soft to the touch.

Cod Chowder 

1 ½ IB Fresh Cod cut into Large Chunks ( I substituted for Salmon) 
3 tbsp Olive Oil 
1 cup onions diced 
1 cup celery diced 
1 cup cabbage diced 
2 garlic cloves minced 
3 cups fresh tomatoes, pureed 
2 cups vegetable stock or water 
1 cup potatoes diced 
2 tbsp fresh basil chopped 
½ tsp thyme 
½ tsp oregano 
Salt and pepper to taste 

Sauté onions, carrots, celery, and cabbage in olive oil over medium heat for 5 minutes 
Add garlic, tomatoes, stock, potatoes, basil thyme and oregano 
Bring to boil, reduce heat ,cover and simmer for 7 minutes 
Add fish, bring to simmer and cook until fish is just cooked through, about 5 minutes. DO NOT OVERCOOK
Adjust the seasoning and server 

Fish Fillets Almandine 

1, 8 oz Fillet of cod, snapper or halibut 
¼ cup Shivered almonds 
½ tsp garlic powder 
½ tsp salt 
¼ tsp pepper 
2 tbsp lemon juice 
2-2 tbsp olive oil 
4 lemon wedges for garnish, optional 

Preheat oven to 350 F 
Toast almonds in oven for 5 minutes or until brown. Set aside 
Meanwhile, season fish on both sides with garlic, salt and pepper 
In skillet, heat oil over medium heat, add fish and cook for 5 minutes. Flip over and continue cooking until fish is cooked i.e. when fish starts to flake when pressure is applied with thumb or fork. 
Transfer to a serving platter. Drizzle lemon juice and sprinkle almonds over top. 
Serve with lemon wedges, if using 

Eggplant Dip 

Yields 3 cups (I thought this was alright but too oniony) 

2 cups eggplant, diced 
2 tb olive oil 
1 cup tomato, diced 
1/2 cup green peppers diced 
1/2 cup red onions diced 
1/4 cup parsley chopped 
1 garlic clove minced 
1 tsp ground cumin 
1 tsp oregano 
1 tsp chili powder 
2 TB lemon juice 
2 TB olive oil 
pinch cayenne optional 
salt and pepper to taste 

saute eggplant 5-7 mins over med hi/until eggplant starts to brown 

mix with everything in bowl or food processor 

Leek, Eggplant, and Potato Casserole 

Serves 4-6 

4 hard boiled eggs sliced 
3 large potatoes diced 1/4 inch thick 
paprika (book does not say how much) 
1 large eggplant 1/3 inch slices 
2 TB olive oil 
4 cups leeks, sliced, most of green removed 
salt and pepper to taste 

Preheat oven to 350 

Brush eggplant with olive oil, season w/salt & pepper. 
Grill, broil, or bake till browned on both sides. 

Saute leeks over medium heat until transparent. 

Line oiled loaf pan with 1/2 potatoes then 1/2 eggplant, all eggs and leeks. 
Add remaining eggplant and potatoes. 

Bake 40-50 mins or until golden brown. 
Remove from oven, cover, and allow to sit for 10 mins before serving.

Sesame Tofu with Dipping Sauce 

Serves 2-4. (This is one of my faves. So delicious) 

1lb firm tofu 
1 egg white 
1/2 cup sesame seeds 
2TB olive oil 

Cut tofu in 1/2 inch thick slices and marinate in 1/2 of dipping sauce for 30 mins. 
Remove tofu from marinade and dry with towel. 
Dip in egg white and coat with sesame seeds. 
Brown tofu slices on each side over med heat for 2 mins. 

Dipping sauce 

1/2 cup vegetable stock 
1/4 cup lemon juice 
2 TB olive oil 
2 TB green onions chopped 
2 TB cilantro chopped 
1 tsp toasted sesame oil 
2 tsp peeled ginger minced 
2 tsp garlic minced 
pinch cayenne pepper 
salt and pepper to taste 

combine in bowl


one bunch of kale 
one beet, shredded 
one carrot, shredded 
1/2 c or so chopped parsley 
flaxseed oil and olive oil 
juice of one lemon 
toasted sesame (or other) seeds 

Remove stems from the kale, slice very thinly. 
Put in a bowl and drizzle with olive oil and flaxseed oil (I didn’t measure) 
Rub mixture with your hands and squish it all around until kale starts to look a little bit translucent (I did this for about 5-7 minutes) 
Add carrot, beet, parsley, and lemon juice 
Sprinkle with sesame seeds 

Italian Stir Fry 

2-3 TB olive oil 
1 medium onion, sliced 
4 garlic cloves, minced 
1 medium zucchini, sliced 
1 cup eggplant, diced 
1 cup cauliflower florets, blanched 
1 cup broccoli florets, blanched 
2 TB fresh basil, chopped 
2 TB parsley, chopped 
1/3 cup toasted hazelnuts, chopped 
1/2 tsp crushed chili paste, optional 
salt and pepper to taste 

Heat oil in pan. Add onions and saute 3 mins or until they start to brown. 

Add garlic, zucchini, eggplant and saute for 2 mins. 

Add cauliflower, broccoli and saute for 2 mins. 

Add basil, parsley, hazelnuts, chili paste, salt and pepper. Remove from heat. 

Caesar Salad Dressing 

Yields one cup. 

1 egg yolk 
1/4 cup lemon juice 
2-3 anchovy filets 
3 garlic cloves chopped 
1/2 tsp salt 
1/4 tsp black pepper 
2/3 cup extra virgin olive oil 

Place all the ingredients EXCEPT oil into a food processor and blend for 1min. 

Slowly add oil in steady stream to processor while it is on highspeed. 

Scrape down sides of bowl and blend 30 seconds. 

Store in refrigerator for up to one week. 

Mediterranean Salad 

Serves 4 

1 medium tomato, diced 
1 medium red bell pepper, diced 
1 medium green pepper, diced 
1/2 medium red onion, diced 
1 cup cucumber, diced 
2 TB parsley, chopped 
2 tb extra virgin olive oil 
2 tb lemon juice 
1 garlic clove, minced 
1/2 tsp oregano 
1/2 tsp salt 
pinch pepper 

In salad bowl mix tomatoes, peppers, onion, cucumber and parsley. 

In small mixing bowl mix oil, lemon juice, garlic, oregano, salt, and pepper. 

Pour over vegetables, toss, serve. 

Vegetable Chowder 

Serves 4 

1 cup potatoes chopped 
2 TB vegetable oil 
1 small onion diced 
1 tsp peeled ginger, minced 
1 cup carrots, diced 
1 cup celery, diced 
1 1/2 cups potatoes, chopped 
3 cups vegetable stock or water 
1 tsp oregano 
1/4 tsp nutmeg 
2 TB parsley, chopped 
salt and pepper to taste 

Take chopped potatoes and boil till soft. 
Drain water, mash potatoes, and set aside. 

Saute onions, ginger, carrots and celery in oil over medium heat for 3 mins or until they start to brown. 

Add diced potatoes, stock, oregano, nutmeg. Bring to boil. Reduce heat, cover and simmer for 10 mins. 

Add parsley and mashed potatoes. 
Bring to boil again very briefly. 
Adjust seasoning.

Cucumber Salsa 

My brother really liked this on roasted chicken. 

Yields 3 cups 

1 1/2 cups cucumber diced 
1/2 cup tomato diced 
1/2 cup tart apple diced 
1/2 cup green onions chopped 
1/4 cup red bell peppers diced 
1 clove garlic minced 
3 TB fresh dill chopped 
1 TB cilantro chopped 
1 jalepeno pepper seeds removed minced 
2 TB lemon juice 
2 TB olive oil 
salt and pepper to taste 

mix everything together 

refrigerate for at least 3 hours before serving

Baked Stuffed Salmon 

Serves 6 

3-5 lb dressed salmon 
2 tb olive oil 
1/2 medium onion diced 
1 cup celery diced 
1 cup apple diced 
2 cups cooked millet cooled 
2 eggs beaten 
1/2 cup chicken or vegetable broth 
1/4 cup parsley chopped 
2 tsp fresh dill weed chopped 
1 tsp salt 
1/4 tsp pepper 
lemon wedges for garnish optional 

Preheat oven to 375. 

Saute onion and celery over medium heat 5 mins. 
Add apple and transfer to bowl. 

Add millet, eggs, broth, parsley, dill, salt, and pepper. Mix. 

Season inside of salmon with salt and pepper. 
Stuff with filling. 
Close opening with skewers or toothpicks and string. 

Place fish on oiled platter/cookie sheet. 

Bake 10 mins per inch height of fish. 

Slice and serve with lemon wedges.

Broccoli-Cauliflower Caesar Salad 

Serves 3-4. 

2 cups broccoli florets 
2 cups cauliflower florets 
6 tomato wedges 
2 tb parsley chopped 
2 tb garlic chives chopped 
1/4 cup Caesar salad dressing 
1/4 cup pumpkin seeds toasted 
12 cups romaine lettuce 

Mix broccoli, cauliflower, tomatoes, parsley, and chives. 

Add dressing and toss to coat. 

Serve on bed of romaine lettuce. 

Garnish with toasted pumpkin seeds.

Greens Sauteed with Garlic 

Serves 2-4 

1 Tb extra virgin olive oil 
1 tb garlic minced 
1/2 tsp cumin powder 
1/2 tsp paprika 
4 cups kale leaves chopped 
4 cups bok choy chopped 
1/4 cup cilantro leaves chopped 
1 tb lemon juice 

Heat garlic over med heat for 1 min or until starts to brown. 

Quickly stir in cumin and paprika for 10 seconds. 

Add greens and saute 1-2 mins till wilted. 

Stir in lemon juice and serve.

Rice Pilaf 

this recipe is no big deal but a nice side dish

2-4 servings

1 tb olive oil
1/2 medium onion chopped
1 cup basamati rice
1/2 tsp salt
1/4 tsp cumin seed
3 1/2 cups water
1 cup peas fresh or frozen

Saute onions for 5 mins over med heat.

Add salt, rice, cumin seed and stir.

Add water. Bring to boil. Lower heat. Cover and simmer 20 mins.

Stir in peas. Let sit 5 mins.

Sauteed Zucchini and Tomato 

serves 4 

1 tb olive oil 
1 med onion chopped 
2 garlic cloves minced 
3 cups zucchini diced 
3 cups fresh tomatoes chopped 
1 tsp basil leaves 
1/2 tsp oregano leaves 
1/2 tsp salt 
pinch pepper 

saute onion in oil 5 mins over med heat 

add garlic and saute 1 min 

add everything else and cook 3-5 mins or until zucchini and tomatoes are soft 


Vegetable Rice Soup 

Serves 4 

7 cups stock or water 
1/2 cup uncooked brown rice 
2tb olive oil 
1/2 med onion diced 
1 cup carrots diced 
1 cup celery diced 
1 cup parsnips diced 
4 garlic cloves 
1 tsporegano 
1/2 tsp thyme 
1 cup cooked chicken or turkey 
2 tb parsley chopped 
salt and pepper to taste 

Bring stock and rice to boil. 
Reduce heat and simmer for 30 mins. 

saute onions, carrots, celery, and parsnips in oil over med heat for 5 mins. 

Add garlic,oregano, cumin, thyme and cook for 30 seconds. 

Transfer veggie mix to stock along with chicken if using. 
Continue cooking for 15 mins or until rice is cooked. 

Add parsley and serve.

Vegetable Stock 

Makes 6 cups 

6 cups water 
2 carrots diced 
2 stalks celery diced 
1 large onion chipped 
1/4 cup parsley leaves and stems 
2 large cloves garlic chopped 
1/2 tsp dried thyme 
10 peppercorns crushed 
3 bay leaves 
3 whole cloves 

Place everything in pot. 
Bring to simmer and cook uncovered for 30 mins. 

Strain and discard vegetables. 

Let stock cool before refrigerating or freezing.

WInter Vegetable Soup with Buckwheat 

1/2 cup buckwheat / millet uncooked 
2 tb olive oil 
1/2 tsp caraway seeds 
1 small onion diced 
1 cup carrots diced 
1 cup celery diced 
1 cup peeled turnip diced 
1 medium potato diced 
6 cups vegetable stock or water 
2 tb chopped parsley 
salt to taste 

Saute buckwheat/millet and caraway seeds in oil over med hi heat until seeds begin to pop. About 3 mins. 

Add onions, carrots, celery, turnips, and saute for 5 mins or until vegetables start to brown. 

Add potato, stock, salt and bring to boil. 
Reduce heat and simmer 20-25 mins or until vegetables are cooked. 

Garnish with parsley and serve.

Lemon Garlic Tilapia: 


4 tilapia fillets
3 tablespoons fresh lemon juice
1 tablespoon butter, melted
1 clove garlic, finely chopped
1 teaspoon dried parsley flakes
pepper to taste

Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
Rinse tilapia fillets under cool water, and pat dry with paper towels.
Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes